Kip protocol 1

Kip protocol 1

A kip is a quick wave-like impulse that utilizes the elastic response of the fascia to generate a sudden acceleration in the body. In detail, it is produced by a concert of actions that occur in fast succession, and involve a kick, followed by a change of the convex/concave shape of the torso. If the motion is performed correctly the body is pulled up as per an invisible sling in the direction of the chosen trajectory of motion.

Notice: the stretch alone will not produce any elastic return, however, if the elongation happens against the firm resistance of the active components of the tissues, then a stretch shortening cycle will be produced and the shape recoiled. 

The nervous system has a certain degree of resistance to this mechanism and as it senses a strong stretch it will inhibit action. The only way around this problem is to practice consistently on the edge of your elastic capacities. No “strength or mobility training” will get you there alone. Specific time should be allocated in nurturing this capability of the body.

Since kips are at the base of any acrobatic manoeuvre, here’s a protocol to get you started:

Kip protocol


A.
Manna kip

Dive back into a manna, pushing your hips as high as possible in line with the shoulders or beyond. Use the elastic response of the rear fascia, running behind the stretched back to the hyperextended arms to bounce you forward. Land in a reverse hinge and in control. 

Before going for the full variation make sure these two are addressed, otherwise, start here: 

Regression 1 (easier): Table to sissy up
Regression 2 (harder): Manna kip to table to sissy up

Goal. Showing correct chambering of the legs over the vertical hyperextended arms, sharp slingshot, and light exit in a reverse hinge.

B. Handstand back entry kip 

Gather your legs to the chest as you roll on your back, then explode upwards into a handstand. Use the coiling-uncoiling of the back fascia to push you upwards and careful not to distort the shape as you push yourself up. Maintain a semi vertical and clear trajectory. Before going for the full variation make sure these two are addressed, otherwise, start here: 

Regression 1 (easier): headstand to handstand kip
Regression 2 (harder): back roll to handstand 

Goal. Reach out to the handstand with a sharp trajectory and clean gestures. 

C. Side Roundoff

Perform a side cartwheel. As you are 1/3 in the motion, load the inner slings of your back leg, the side of the torso and slightly bend your arms. Release the spring upwards in a semicircular trajectory. Land with both feet together and in control. Before going for the full variation make sure these two are addressed, otherwise, start here: 

Regression 1 (easier): Cartwheel quick side raise
Regression 2 (harder): Cartwheel double hop
 

Goal. Show clear understanding of the side kip mechanics, and hip to head catenary behavior.

D. Lying kip

Gather your legs to the chest as you roll on your back, then explode upwards into an arch. Quickly gather yourself back together as you maintain a lengthening sensation across the system. The concave to convex motion is what makes the magic. Before going for the full variation make sure these two are addressed, otherwise, start here:  

Regression 1 (easier): Lying to bridge to standing
Regression 2 (harder): Lying kip to squat – one arm assist

Goal. Perform the kip up with trained explosive expertise and reach a standing posture without ever closing the hips once opened.

E. Handstand kip 

Kick up into a handstand. From there arch your back and load your front fascial line. To do so, it is not enough to stretch it, but the elongation should be resisted with a strong contraction. Suddenly release the sling explosively to then shoot yourself back towards a standing position. Notice how the chance between convex to concave is the engine of the motion and there is no axial kicking involved in it.

Before going for the full variation make sure these two are addressed, otherwise, start here: 

Regression 1 (easier): Push up kip
R
egression 2 (harder):
Worm kip

Goal. Replace the hands with the feet (or beyond) in every repetition.
 

Here’s the visual references to the exercises:

That, it for today. Wish you elasticity in choices, body and life!

Until next time,

Marcello.

Bars – hanging & brachiation protocol

Bars – hanging & brachiation protocol

Today we will dive into a few ideas of more advanced hanging and brachiations.

Before we dive in, here’s a few clarifications:

1. These types of suspensions, where various parts of the body are used, are useful to design a wider base of work out of which one can then create riddles to availabilities in the body. On top of it, like the single pole and walls material, they increase grappling strength and facilitate the use of force not culminating nor originating from the very end of the extremities.

  1. The term ricochetal means to produce a subsequent series of hops and it is used to describe the first types of brachiation shown in the program. The second type, instead, are of the continuous contact family and do not include any airtime. 

    Now onwards with the protocol:

A1. Bilateral ricochetal wriggle
A2. Bilateral ricochetal reverse thrust

A1-A2 x 5-15 sec x 2 sets each side. Note. It can be done stationary if one has little space.

Goal. Working x 15 sec each set and with good coordination dynamics of the motions.

B. The guillotine pull up x 2-6 consecutive reps (alternating sides) x 3 sets.

Regression. it can be done with two arms together in a supinated grip, without ever releasing the bar.

Goal. Working with a 6×3 scheme

C. The Ateles routine

C1. One arm cubital hang
C2. One arm armpit hang
C3. One leg popliteus hang
C4. One arm yaniro hang

Perform C1-C4 in a sequence without ever coming down of the bar x 3-5 sets holding each position for 3-6 seconds. 3’ rest.

Goal. Working with 5 sets x 6 secs hold each position.

D1. Brachiation back cross
D2. Brachiation front cross

D1/D2 x 12 reps x 3 sets. Rest as needed.

Goal. Working with 12 reps with a correct coordination.

E. Lemniscate inside switch x 3-6 reps x 3 sets

Goal. Working with 6 reps and with a correct coordination.

Here’s the visual references to the exercises:

That’s it for today’s earth day! Enjoy its fruits and the vast interactions, take good care of you and of your surrounding environment – we are one, and wouldn’t be here without it.

Until next time,
Marcello.

Walls Riddles protocol – intro

Walls Riddles protocol – intro

Two notes and considerations before we start

1. Availability principle

I started developing this body of materials a few years back making climbing match what I call “the availability principle”. That is, I want my practice to become accessible in my everyday living. 

I love to climb mountains, boulders, or sometimes beautiful intricate city settings don’t get me wrong, but while traveling these places were often impossible to find, or difficult to reach.

Therefore, I have decided to add complexity to a simple and ever-present tool: the wall.

In most cases what we lack is knowhow and understanding, nor specific situations.

2. Prerequisites

This wall work cannot and shouldn’t be started from scratch.

I start to approach riddles after six months of developing specific strength and prehab with my students.

Before you go into them, I can recommend reaching minimum the following goals:

– Wall hang – three phalanges grip x 90 seconds
 
– Wall hang – one arm three phalanges grip x 10 seconds
– False grip wall climb-ups x 4 consecutive reps 
– Ability to lift the legs to 90° in every direction
– Wall straight arms side traverse in a cat position x 10 step back and forth without coming down
– Jumping into a cat position x 3 reps (the wall should measure around your stature in height and in distance) 

Walls riddle introduction protocol

A. Dynamic entries 

A1. Jump into a chakma x 5/5 reps
A2. Jump into a reverse cat x 10-15 reps
A3. Jump into spider x 5-10 reps

Goal. A1. Increasing by 2 feet in distance the take-off position. A2-A3 reaching the full max ranges of reps without mistakes.

B. Traversing based

B1. Pendulum traverse x 3-6 reps both sides x 2 sets
B2. Cubital 360 traverse x 3-6 reps both sides x 2 sets (use long sleeves or pay the price)

Goal. Reaching max ranges and flawless transitions.

C. Mantles

C1. Inside yaniro mantle x 3 singles both sides
C2. Outside yaniro mantle x 3 singles both sides

Goal. Improve smoothness of ascent and quality of arrival.

D. Figures

D1. Outside yaniro roll x 10 minutes of work
D2. Babylonia x 15 minutes of work, alternating sides

Goal. Performing the full elements at least 2 full reps per side per type within the time frame.

Here’s the visual references to the exercises:

That’s it for today. More ideas coming your way soon on my way and perspective. In the hope it will serve you highly and …well!

Until next time!
Marcello.

 

 

Single pole protocol – intro

Single pole protocol – intro

A. Entries

A1. Reverse belly peacock entry
A2. Reverse back leg grip entry
A3. Side handstand press entry

A1/A3 x 6-10 reps each

Goal. Working with 10 reps each – show flawless transition

Mounts

B1. Monkey to crane mount
B2. Pistol to crane mount
B3. Kip to crane mount

B1/B3 AMRAP x 3 mins each

Goal. Working with >25 reps within the given time frame

Balance

C1. The frontal clock
C2. The horizontal clock

C1/C2 x 10-20 correct reps x 2 sets each

Goal. 20 reps with a quiet body and silent standing foot

Strength OKC

D1. LLHL holds – front
D2. LLHL holds – side
D3. LLHL holds – back

D1/D3 x 3 clusters of 5-10 seconds 1:1 rest: work x 2 sets per type

Goal. Working with 10 secs and show a visible increase of holding height

Strength CKC

E1. Single pole neutral OLS x 3-8 reps x 5 sets
E2. The plow x 8-15 singles
E3. Single pole climb ups x AMRAP x 10 mins

Regressions: E1. Free foot on top of the other E2. Bottom foot on the ground E3. Eccentrics or pull ups/dips

Goal. E1 x 8 reps; E2 x 15 singles; E3 x 1/3 increase from the start

Here’s the visual references to the exercises:

Use this protocol to increase motor wits, intrinsic lower limbs strength, grappling force production, and retune balancing systems.

Until next time,
Marcello.

Physical Preparedness – Part 3/3 – Ranges

Physical Preparedness – Part 3/3 – Ranges

A. Serape swings

A1. Internal sagittal cross pendulum x 30-60 secs
A2. External sagittal cross pendulum x 30-60 secs
A3. Frontal pendulums x 30-60 secs

Goal. Increase ranges and work with 60 secs per variation

B. Hips SL opening

B1. Spiral split hold x 15-30 sec x 2 sets
B2. Split turns x 1-3” each pos x 10 reps x 2 sets
B3. Forward stretch bounce x 15-30 x 2 sets

Goal. B1. Working with 30 sec. B2. Increasing 10 cm from original testing. B3. Working with 30 sec

C. Hips BL opening

C1. Compressed forward walk x 30-60 sec
C2. Compressed sideway walk x 30-60 sec
C3. Sissy walks x 10 steps

Goal. C1&C2. Working with 60 sec. Showing a clear proficiency in keeping the compression during the transitional moments. C3. Performing it while touching the ground

D. Leg lifts

D1. High leg pass overs forward x 10 reps
D2. High leg pass overs sideway x 10 reps
D3. High leg backwards iso hold x 10 reps

Goal. Show a 10 cm increase from the start

E. Torso

E1. Bridge wall walks x 3-5 rounds x 2 sets
E2. Bridge pivots x 10 reps x 2 sets
E3. Back lying forward fold touches x 10 reps x 2 sets

Goal. E1. 5 rounds while keeping lengths and relaxation in the body. E2. Start from the one arm variation and work your way to the full one x 10 reps. E3. Increase by 10 cm from the beginning.

Here’s the visual references to the exercises:

In hope this will serve bring you flexibility in these uncertain days!

Until next time,
Marcello.