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True Grind Systems

Where Athletes Level Up


After the initial assessment, Step 2 of the Journey begins with our Movement Optimization Training (M.O.T.) program.


The Surface Level

The primary focus of this 4 week training block is to establish the proper movement patterns and begin to develop a technical foundation for powerful quality movement. 

“Before we hand you keys to a Ferrari, you must go through Driver’s Ed.”

That’s what MOT was built to be – an educational training program geared to prepare each athlete for the highly complex, heavy resisted exercises that will be sure to follow. This program will enhance the athlete’s motor skills and correct dysfunctional movement. We do this by immersing them in a wide range of exercise variations where they will learn the in’s and out’s of each movement.

We broke down the human movements into eight categories:

Breath/Brace – Squat – Hinge – Lunge – Push – Pull – Carry – Rotate

The athletes start off doing high reps with zero, or very light weight, focusing on mastering the basic movement of each category. For example, with the “Squat” category we do a simple bodyweight squat patterning exercise, for “Push” we do basic push-ups, “Lunge” is a bodyweight forward lunge, and so on. 

Each workout consists of different exercises with the complexity and resistance progressively increasing each training session. So, going back to the “Squat” category – after the initial patterning exercise, we might move to a lightly resisted goblet squat, then to a lateral squat, and finally a single leg squat.

The Deeper Level


Throughout the years of administering M.O.T., we have realized that this practical program has many more benefits than just teaching each athlete how to properly move and exercise.

 Continuation of the Assessment

Our assessment is extremely comprehensive but it is impossible to paint the complete picture of each athlete during the 60-90 minutes it takes to complete. M.O.T. gives us the ability to continue assessing each athlete as they move through the program. A small detail that was not picked up during the assessment will more than likely appear during this extensive program.

Build Coach/Athlete Relationship

Building a relationship with every one of our athletes is very important to us. Getting to know them on a higher level and learning more about them will instill trust and commitment on both sides. We understand for a young, inexperienced, athlete the gym can be an intimidating and scary place full of the unknown. MOT eases this feeling by assigning a coach to be by their side during the entire workout. No athletes are ever just thrown into the lion’s den and expected to succeed.

Establish Communication

Communication is key to any relationship. During MOT, the athletes will learn all of our cues to correct specific movement flaws. For most corrections, there are multiple cues that mean the same thing; so we will learn which cue the athlete understands and responds best to. This phase will also give us the ability to explain our high standards for movement quality, teach the athletes how to read the programs and the names of key exercises.

No Debilitating Soreness

Because MOT utilizes low resistance with high repetitions, muscle tissue does not get broken down on a high level. Sure, an athlete might get sore from engaging specific muscles that havent been working for a while. However, they will NOT be at an elevated risk of injury or see a significant drop in performance due to an overwhelming amount of soreness. This plays a huge role when athletes start training in the middle of their season. MOT will mitigate the body’s shock from entering an intense program and allow athletes to start any time of the year. 

In Summary

M.O.T. is designed to correct, revise, and upgrade the way the body moves. This foundational phase provides a unique variation of training. The athlete will momentarily step away from the repetitiveness of their sport specific movements and focus on restoring primitive movement patterns. 

This phase will assist in muscle recovery from the grueling season, enhance motor skills, correct dysfunctional movement, reduce the risk of injury and lay the foundation to build powerful strength upon.