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Strength & Conditioning: Vic Verdier, Week 1, Day 3

Vic Verdier’s “Explosiveness Is at the Root of It All” four-week program trains your body to respond effectively when you need it most.

Vic Verdier

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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.

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

Week 1, Day 3

Lifting and Carrying

5X3 power clean

5X3 jerks

Walking and Crawling

7X pushing from a standing position (back to the object)

Throwing and Catching

10X swing throws from a standing position

Jumping

30X box jumps

Climbing

5X weighted chin-ups

Vic Verdier

About Vic Verdier

Cedric “Vic” Verdier, aka “Man In Black,” is one of those larger-than-life characters, determined to live life to the fullest. He has been a sport enthusiast since his early age and an active instructor since more than 25 years. He first taught physical training and other military-related activities as an officer in the French Commandos. He also spend two decades teaching scuba diving at the highest level, becoming one of the deepest explorers on the planet and exploring virgin wrecks and deep caves, thanks to state-of-the art equipment (mixed-gas diving, rebreathers, etc).

Cedric is a self-defense Instructor, a swimming coach and an experienced strength and conditioning coach who has taught courses and conducted seminars virtually all over the world. He is also the author of more than 200 sport-related articles in various magazines and eight published books in English and French.

In 2010, coming back to his French roots, Vic joined his friend Erwan Le Corre and the MovNat team to share his passion for a simpler, more efficient, and no-nonsense physical and mental training and lifestyle. He is a MovNat Master Instructor and instructs MovNat certification workshops, MovNat retreats, and MovNat specialty workshops (combatives and aquatics).

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