The MVMNT Plan

Q: What is the website?

https://www.themvmntplan.com.au/

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The MVMNT Plan

We are dedicated to helping individuals take control of their health and well-being.

With a focus on evidence-based techniques and personalised treatment plans to help clients to manage injuries, optimise performance, and improve overall movement.

23/03/2026

What is the DSI and how can knowing it benefit Olympic weightlifters?

Well, the Dynamic Strength Index (DSI) = Counter Movement Jump peak force ÷ Isometric Mid Thigh Pull peak force.

This gives you a result in one of three zones - greater than 0.8, less than 0.6 or between the two.

There is no “good” or “bad” result for your DSI. It is just information you can use to help inform the focus of your training. It is always important to apply your individual context when interpreting ANY testing result.

What does your result mean?

DSI > 0.80 — Maximal Power Expression: You are currently expressing as much power as your current strength levels allow you too. You would most likely benefit from increasing your absolute strength levels IF you want to get more powerful.

0.60–0.8 — Your Power & Strength Expression are Balanced: This means you are expressing your current strength and power evenly. To continue to improve, you can train both.

DSI < 0.60 — Minimal Power Expression: You are currently NOT expressing the level of power your current level of strength has potential to. You would benefit the most from working on ballistic and power training.

There is always a little nuance to this, and that is what we will chat about during the workshop.

Find out where you sit this Friday at CrossFit United. Don’t forget to register via the link in the CrossFit United members group or use the QR Code at the gym.

17/03/2026

👋 We are partnering with to bring ForceDecks performance testing to their weightlifting members.

When: Friday 27 March · 4–5 PM at CrossFit United

In the 60 minute session we will be testing each athlete’s:
→ Counter Movement Jump (CMJ) — for explosive power, rate of force development
→ Isometric Mid Thigh Pull (IMTP) — for maximal strength

These two tests will give the athletes their Dynamic Strength Index (DSI) — a ratio that tells them whether their training priority should be building more strength, sharpening explosiveness, or holding the balance you already have.
Spots are limited to 10 people. Register in the members group or at the Box via the QR Code.

As well as this, will be providing feedback about their results to help them interpret and use this information to improve their training.

23/02/2026

What if I told you one simple test could give insight into both your performance and your future health?

Have you tested your grip strength recently?

Grip strength might seem simple… but it’s one of the most powerful health markers we can measure.

In fact, some researchers consider it a “vital sign” of overall health because it reflects total body strength, muscle mass, and how well your nervous system can produce force. It’s quick, objective, and gives us a snapshot of where your body is at right now.

From a long-term health and longevity perspective, grip strength has consistently been linked to lower risk of disability, hospitalisation, cardiovascular disease and early death. Large population studies show that people with higher grip strength tend to live longer and maintain independence for longer. It’s less about your hand… and more about the health of your whole system.

From a performance perspective, grip strength is often the limiting factor in lifting, pulling, and controlling load. If your grip fails, your nervous system reduces force output to protect you. That means less strength, less power, and reduced training stimulus. Improving grip can unlock progress in deadlifts, rows, carries and even upper body power.

This is what makes such a simple test so powerful.

Because when you can see your data, you stop guessing — and start training with clarity and purpose.

📊 “We improve what we measure.”

Research:�Leong et al. (2015). Lancet — Grip strength as a predictor of cardiovascular and all-cause mortality.

12/08/2024

🤔 How do we get our clients the rehab results that they've never been able to get anywhere else?

The short answer, The MVMNT Plan was set up from the beginning to enable us to deliver the service that our clients needed to get the results they haven't been able to get from traditional allied health. Not a service that relies on a high turn over of sessions per day.

That means our exercise physiology coaching services are set so we can:
👉🏻 get to know our clients beyond just their injury
👉🏻 thoroughly assess each person with the latest technology, so we aren't guessing!
👉🏻 design exercise programs that incorporate their rehab and their fitness goals
👉🏻 provide them the support they need outside of sessions
👉🏻 be their coach - provide the support, guidance and expertise that they need, when they need it

Successful rehab is more than just heat pack and exercises on a piece of paper.

If you've tried that and it hasn't worked - head to the link in our bio and book your FREE MVMNT Plan Consult to find out how we can get you the results you deserve 👉🏻

29/03/2024

Are these claims based in science? 🧪⁠
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Well, not exactly… ⁠
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But does it accurately illustrate what I’ve observed after working with hundreds of clients in my own business and in the community over the past 12 years?⁠
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YES!⁠
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Loss of physical capacity is the gateway to aging poorly and a lower quality of life.⁠
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Think about it… ⁠
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How often do you see people retire from work only to age a decade in a single year just because they become stagnant?⁠
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How quickly have you seen previously vibrant elderly people fade away after an injury that immobilises them? (think hip fracture)⁠
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On the flip side, how inspiring is it to see those who are 70+ years old pushing wheelbarrows full of soil in the morning and then playing wheelbarrows with their grandkids in the afternoon?⁠
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Or late middle-aged parents making their kids sweat because they don’t want to lose a foot race in front of their friends.⁠
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Physical capacity, the ability to do hard things with your body, is the key to living a long, healthy life without compromise.⁠
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24/03/2024

🧐 WHAT DOES MUSCLE SHORTNESS MEAN? 💪🏻⁠
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(Part 3 of 3)⁠
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A lot of the time, we get confused about what pain is.⁠
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Pain is just a signal to us that we need to address something...it doesn’t always mean something is damaged.⁠
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We just need to learn the language that our body is communicating in.⁠
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When a muscle in our body feels short (not tight - tight is you can still move through a full range, but it just “feels tight”), you can’t move it.⁠
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That is usually from something a little more serious, like an injury, surgery...⁠
⁠..OR a long period of just not moving that muscle.⁠
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The solution for this will take a little longer,⁠
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It will require more patience, ⁠
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Your body is actually saying: ⁠
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I need you to make me stronger in the range I can move at the moment - make me feel safe there ❤️⁠
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Start slowly and build it up slowly. It’s like building trust in a new relationship.⁠
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Then soon, I’ll be ready to explore bigger ranges through mobility and stretching...⁠
⁠..as long as you promise to make those new ranges stronger, so we can keep them 💪🏻⁠
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If this sounds tricky or you feel like you need a relationship counsellor...I mean, a rehab expert—⁠
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Send me a DM 💬⁠
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21/03/2024

👴🏻 WHAT DOES MUSCLE STIFFNESS MEAN? 💪🏻⁠
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(Part 2 of 3)⁠
⁠
A lot of the time, we get confused about what pain is.⁠
⁠
Pain is just a signal to us that we need to address something...it doesn’t always mean something is damaged.⁠
⁠
We just need to learn the language that our body is communicating in.⁠
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When an area of our body feels stiff, like when we bend over first thing in the morning and we can’t reach very far because things just WON’T go there. ⁠
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Sometimes we might mistake that for something we need to avoid.⁠
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OR⁠
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We might think we OVER DID IT the day before.⁠
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We avoid moving that way, we cut back on the exercise or activity we did. Maybe we “rest” an extra day.⁠
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Then...the same thing happens 🧐⁠
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We are still stiff and moving around like tin man.
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Stiffness actually means your body just doesn’t feel ready for that range, movement, or position.⁠
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Your body is actually saying: ⁠
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Warm me up a bit first then I’ll be ready 🔥⁠
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Oh, and make sure you keep moving...maybe even move some more and more often 😉⁠
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19/03/2024

😣 WHAT IS MUSCLE TIGHTNESS TELLING YOU? 💪🏻⁠
⁠
A lot of the time, we get confused about what pain is.⁠
⁠
Pain is just a signal to us that we need to address something...it doesn’t always mean something is damaged.⁠
⁠
We just need to learn the language that our body is communicating in.⁠
⁠
When something feels tight, we often misinterpret this as a need to stretch that area.⁠
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That may feel good temporarily, but more often than not, the tightness just comes right back.⁠
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Tightness actually means the body feels weak in that range, movement, or position.⁠
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Your body is actually saying: Make me stronger 🏋🏻⁠

Follow for Part 2 and 3

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17/03/2024

📢 YOUR REHAB ISN’T OVER WHEN YOU THINK IT IS 🫣⁠
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Do you know that person who can never seem to get over the same old injury?⁠
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No matter how many times they go and get treatment, do a few weeks of rehab exercises...and then BAM 💥 - injured again!⁠
⁠..or is that person you?⁠
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This is more common than it needs to be.⁠
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And the fix is simple.⁠
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Rehab doesn’t stop after 6–12 weeks of rubber band and body weight exercises.⁠
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That is when it truly, actually, for real begins!⁠
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This is what we call The Rebuild Phase.⁠
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By this phase, you have (if your Rehab was done properly) healed the injured tissue. Now it’s time to make it stronger and more resilient. Fix the reason why it got injured in the first place.⁠
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AND...⁠
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Make sure nothing else gets injured as well!⁠
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If you need help with your Rehab and Rebuild send us a DM 💬 or book a consult via the link in our bio 🔗⁠
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14/03/2024

💪🏻 GO HARD OR GO HOME...OR ALMOST THEN GO HOME 😁⁠
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A recent study (link at the bottom*) has shown that it isn’t necessary to work to complete muscle failure when resistance training to get maximum muscle growth.⁠
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That goes against a lot of the common ‘knowledge’ in the body building space, where training to muscle failure was considered the best way to grow muscle.⁠
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There are other benefits, such as reducing fatigue and improving the overall quality of successive exercises.⁠
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So it’s a great option to help vary your training and to also know that you don’t HAVE to go to failure to get those gainz! ⁠
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BUT, there is a little catch...⁠
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You need to train to ALMOST failure. More precisely, within 1-2 repetitions of failure.⁠
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This means you NEED to know your RIR (Repetitions in Reserve) for the exercise you’re training.⁠
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Other studies have shown that RIR is quite accurate once you know and understand what your own muscle failure points are.⁠
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Drop a comment below if you have used RIR in your training effectively before 👇🏻 and make sure to follow if you haven’t for a video with some strategies to implement it into your training.⁠
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*https://doi.org/10.1080/02640414.2024.2321021⁠
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12/03/2024

🚩 RED FLAG

I know it would be nice if it were true...but it isn't.

The main reasons why are...

👉🏻 ZERO CONTEXT

They don't know anything about you or your pain...and to be honest, you don't know much about it either. And that's not your fault, you're not a health professional.

Without context you could be doing something that would be more harm than good.

👉🏻 QUICK FIXES NEVER WORK

There is no one size fits all fix for any pain or injury.

The reason why?

We are complex human beings, and if you've been in pain for a while, it's going to take a while and A LOT of changes to get you out of pain again.

Don't fall for these Health Professional Predators 👽

Stay safe out there!

Address

14 Heidke Street
Bundaberg, QLD
4670

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