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Athletic Preparation: Coordination & Power Development for Movement [weekly class]
Please RSVP here on Luma prior to the start of class and remit payment separately:
Pricing
DROP IN: $30 ($20 for GRCF members)
5-CLASS CARD: $120 ($80 for GRCF members)
IMPORTANT: No one turned away for lack of funds, if the cost is a barrier, please don’t hesitate to register and write to Michael
Payment
VENMO: @michaeljmk
ZELLE: michael@michaeljmk.com
APPLE CASH: via iMessage to michael@michaeljmk.com
or physical cash
Contact
Email michael@michaeljmk.com
About the class
Training with Michael has transformed my movement and broadened my horizons. After nearly 25 years of martial arts study, I was surprised to see meaningful improvements after just a few months of this training—in grace, efficiency, power, and control. The approach is rigorous, attuned, and deeply informed, while the training itself is fun, dynamic, and community-oriented. It’s opened up a whole new way of thinking about movement for me. I highly recommend it.
—Matt G.
These sessions offer an approach to physical training with direct application to dance, sport, martial arts, and everyday life-choreography.
We address the classical basics like strength, power, flexibility, and endurance, deeply reframed through the lenses of movement quality, coordination, and the felt sense of force transmission.
We place special emphasis on rhythmical whole-body orchestrations and multi-axis rotation and weight shifting, honoring the natural complexity of human biomechanics instead of mechanical repetition.
Sessions move with care and attention to details that are not commonly addressed in the strength & conditioning context, so they fill gaps in most people’s general physical preparedness. We use several modes of training which overlap and are mutually reinforcing:
JOINT PREPARATION AND COORDINATIONS
Systematic joint articulations and atomic (simple-but-not-easy) coordination patterns which rebuild the structure from its deepest layers; tuning and activating whole-body elastic-fascial lines; and developing intuition for the axis-arcs of the joints (i.e. reflexive alignment in motion of the limbs in relation to the spine).
POWER DEVELOPMENT
Variations on the classical “gym/track training” material, both old-school and new-school: squatting, lunging, lifting, carrying, jumping, throwing, pulling, in familiar and unfamiliar ways. We address weak links and asymmetries directly, developing the capacity to absorb and transmit force through a connected structure.
PARTNER WORK AND GAMES
Testing dynamic balance, timing, weight-sharing, responsiveness, calibration, and spatial awareness against unpredictable inputs; sometimes with a partner, sometimes with abstract objects like balls, ropes, and sticks, and often both. We understand play as the most powerful format for learning and the best way to provoke novel movement patterns.
This class is relevant for you if you are a lifter but feel sometimes uncoordinated or brittle outside the gym and have maybe even resigned yourself to a default state of injury and discomfort; if you are a dancer, fighter, yogi, or climber and want a more adaptive base and expanded capacity to support your artistic practice; if your training basically works for you but has stopped teaching you anything new; or if you're returning to training and want to rebuild on sound foundations.
As for levels: we are all “beginners” and “advanced” at the same time, skillful in the familiar landscape of our chosen disciplines and habitual practices, less-than-skillful outside of it. We are interested in practices that allow us to step across boundaries into the unknown with grace and confidence, and to reach into new dimensions in our respective fields of play. The beginner in you will be welcomed, and the advanced in you will be challenged.
We maintain a “research” mindset and a relaxed attitude. These sessions are designed to support your other training rather than compete with it, and to support your life and energy surplus without depleting you. You should leave feeling more integrated, connected, grounded, light, and sharp than you arrived.
Michael draws on fifteen+ years in progressive strength and conditioning and on training across weightlifting, gymnastic strength training, capoeira, and improvisational movement arts. He is an authorized instructor of FM Practice under Jozef Frucek.