EDITOR’S NOTE: "The Big Bang" workouts are written by Vic Verdier, aka “Man In Black,” who has been a training instructor for over 25 years. He began his coaching career as an officer training French Commandos. Vic holds more than twenty certifications, including MovNat Master Instructor.


I strongly believe that the two most important qualities you can have when it comes to physical attributes are mobility and explosiveness. This four-week program includes movements and drills to improve both areas. It focuses on ten of the thirteen MovNat fundamentals: walking, balancing, running, jumping, crawling, climbing, throwing and catching, lifting, and carrying.


This program is purely empirical, based on real life experience and common sense. Give it a try and see how explosive you are and you become. The training sessions post on Monday, Wednesday, and Friday.


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To learn more about Vic Verdier and his programming, read his article here.


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Week 1, Day 1


Lifting and Carrying

5X3 deadlifts

5X3 jerks


Walking and Crawling

7X pushing from a standing position (facing the object)


Throwing and Catching

10X chest throws from a standing position



10X box jumps



5X weighted pull ups