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.

Acrobatics – Intro Protocol 1

Acrobatics – Intro Protocol 1

Acrobatics – protocol 1

 

A. Sensory upgrade – eyes locking drill x 60” x 3 sets 

Lock your eyes on the fingers of your partner. Without visually losing your target draw different trajectories in space with your head as a brush. Use different inclination of the torso, plane tilts and challenge yourself.  

Goal. Improving eyes tracking, locking, softening or condensing the awareness in terms of velocity, processing and overall sharpness. 

B. Spinwheels x 10 reps each  

Perform a cartwheel spinning internally on the first hand that touches the ground. Do so while entering and exiting in four possible permutations:

B1. Same arm entry to same leg exit
B2. Same arm entry to opposite leg exit
B3. Opposite arm entry to same leg exit
B4. Opposite arm entry to opposite leg exit

Goal. Display a clear understanding of all the variations, well defined spins on the first hand and controlled landings.  

C. Goalkeeper game – stationary variation x 90-120” x 5 sets / alternating with the partner

In the game, the keeper must prevent the ball from entering the goal. If the ball is rolled it needs to be caught by hands, if the ball is thrown it needs to be deflected using the feet. Simultaneously with the release of the ball the thrower should also command the keeper to use the right or the left limb to perform the defensive action.

Note for the thrower. Use wits and ingenuity to beat the partner, don’t use power. 

Goal. Show adroitness and competence in sliding while catching the ball with your hands and high, quick, and precise swings of the legs when deflecting the ball with your feet.

D. Inverted walks x 2-5 cluster steps x 6 reps x 3 sets 

From a standing position, take a step forward. Place the same hand of the stepping foot on the ground. Kick with the back leg towards a handstand. Take 2-5 steps (depending on your level) then come back down with a scissoring action. Do this forward, sideways and backwards in lines first and then progress to doing all the directions consecutively.

Goal. Working with 5 cluster steps x 6 reps in all sets use unbroken repetitions with a correct coordination. 

Here’s the visual references to the exercises:

In hope this will serve bring awareness in what appears to be a difficult and distracting moment for most,

Until next time,

Marcello.

Balancing – Corollaries of the manifesto

Balancing – Corollaries of the manifesto

Balancing: Corollaries of the manifesto

Ascent:

If you know me, you know I have a thing towards nice gadgets. I totally love them, and I do not plan to hide it. I do not cover myself up like a late baroque fetishist, but I use some.

They help me keep in my daily life in order, they save some time and they make my hours lighter.

I use a small chalk bag to carry everything I might need with me, I have a basic pair of shoes that can serve me in any situation, I wear comfortable clothes that often can be used both to train and to casually exist into different situations. When traveling I have a satellite bag that can come out of my backpack in case I need to drop the bigger luggage somewhere. When training I do not look for water, I have a big bag of many liters in capacity to become a camel myself.

Now the core of the matter. All these elements came out of the necessities I have encountered along the way, not the other way around. Therefore, this is a bottom-up approach, the practical theorists’ one.

On the other side of the spectrum, we have people like the preppers. They prepare for things that they have not lived. They think they are going to need certain things and they build from there. They do not actually know the specific needs that every situation will ask for, because they have no actual experience of them. The second approach is the top-down approach, that starts from an idea and from there it creates a practice.

Between the two ways of living my life, I prefer the first one, especially for the most relevant things that I do. I am a believer in field testing and from there investigation and development.
And I have had many confirmations of this in my life by many high level (in commitment, experience, and understanding) practitioners.

Now transfer this concept into a practice of balance. One can either go out and start to look around into space and from there create something out of practice or start thinking: what can I create in order to balance on it? And from there the Bosu and all the dark companies.

Ascending from an element up, descending from a concept down. Very different processes.

Availability:

On those busy evenings, one hilarious thing happens in many cities around the world. The treadmill runners are released. As if they were possessed by the Adédjé spirit or bitten by la Tarantula Siciliana, people of all ages suddenly fill the gyms. Usually, this comes with the realization that they need to take care of their bodies. Hence, they start a race against their lipids. You can see them all from the crystal-clear façade of big buildings running in a line and in a frustrating loop leading them nowhere. The valorous alleys are the unmissable perfect ultimate model cushioned shoes, the fancy gloves, the perfect matching outfit and last but not least the headbands against sweating.

What happens if all the elements are not in place? I.e. the treadmills are full, the gym is closed, the clothes are yet to be washed, the shoes are broken etc. – The only solution is “I’ll do it tomorrow”. Let me tell you, this sentence is already the root of the very end of your physical development.

“Cuttlefish bones” was writing E. Montale in regard to his poetry. It was a hymn to minimalism, an invitation to strip it down to the bone.

Did you want to go for a run? Go run. Nothing more, nothing less. Before thinking about it, get out, so it with what you have, it will be more than enough.

From here my view of using what is there, to never have the problem of not having something. A million of excuses are out of the windows and it all comes down to personal accountability.
You do not want to go out practicing on a floor? It’s on you. The soil will always be there, waiting for your soft body to interact with it.

On the other hand, a slackliner that is traveling and doesn’t have a slackline will sit on the sofa forgetting to be a practitioner. A skater without a skate becomes a hero without the costume. A juggler without …well you know where this is going.

Wherever I have been in the world, I scouted a bit and I found bars, I found walls, I found floors.

Applicability:

So, let’s start from this question. What is the purpose of your practice?

Let’s create a fictional character for this: Johanna.

Now imagine J. wants to train her balance. However, she’s a thoughtful creature so she doesn’t rush onto the Bosu without any research. She wants to get some evidence-based perspectives, so she goes through the literature.

After some hours of research and many disappointing findings later, Hoppa: a beautiful systematic review pops out. Damn, she rushes into it “…A total of 2395 articles were evaluated, yet only 50 studies met the inclusion criteria” wow, that’s kinda bad but still a lot of articles to draw conclusion from, she continues excited “The main aim of this review was to identify a training protocol based on most commonly used interventions that led to improvements in balance”.

Good she goes through the methods for inclusion into the study, she reads the influences of different balance practices for different sports, she goes through the exercises used.
The findings suggest that “8 weeks, with a frequency of two training sessions per week, and a single training session of 45 min” appears to be the minimum requirement of time to produce substantial changes in a body in terms of both static and dynamic balance acquisition.

Everything is absolutely rocking.

Until the very bitter moment in the end: “…it may be very difficult to establish one model of training that would be appropriate for each sports discipline, including its characteristics and demands […] No gold standard is apparent in this field”.

And suddenly she realizes, balance, likewise many other abilities, is specific. Also, she figured out by looking at the studies that almost exercise if applied correctly will produce a positive outcome in the exercise itself and with some near transfer to similar activities both in the scenario and in the skill.

But the question is yet to be answered: What is the purpose of your practice?

She is a bit confused now. A lot of methods work, which one should she use?

Please, Johanna, step aside, I’ll take it with my two cents.

Personally, I want to be able to apply my learnings to open as many possibilities as possible in future practices.

Training like this you will be able to do something that you couldn’t do before and then apply it in an open scenario. You will suddenly have developed some skills to take out of your deck of cards at any moment when exploring an area everywhere in the world.

Put it like this: the mean of practice becomes the tool, and the tool supports the mean.

(If not clear, re-read the last paragraph a couple of times).

Now some last words from a practitioner to the real practitioners out there.

I am going deeper and deeper down this road, but not because I did not experiment with others.

My philosophy comes from reflections that have started on the field, not the other way around. And slowly I have refined them to arrive at these conclusions. I have experimented with many but stayed with this one because I found it convenient, empowering, liberating.

This is my view, your honor,
Marcello.

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