Physical Preparedness
Develop an intelligent and strong body
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...
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...
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. ...
Single pole protocol – intro
A. Entries A1. Reverse belly peacock entryA2. Reverse back leg grip entryA3. 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 mountB2. Pistol to crane mountB3. Kip to crane mount...
Physical Preparedness – Part 3/3 – Ranges
A. Serape swings A1. Internal sagittal cross pendulum x 30-60 secsA2. External sagittal cross pendulum x 30-60 secsA3. 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...
Physical Preparedness – Part 2/3 – Strength
Core A1. Headstand – inverted leg raises x 6-12 reps x 3 sets / 60” restA2. Headstand – inverted side flexions x 6-12 reps x 3 sets / 60” restA3. Ab ring if >90° x 6-12 reps if <90° x 5-8 reps x 3 sets / 90” rest Goals. Reach max reps in all sets in the full...
Physical Preparedness – Part 1/3 – Elastic Qualities
Physical Preparedness - Elastic Qualities – Part 1/3 A1. Kip – side fascia line x 10 repsA2. Kip – backward fascia line x 10 repsA3. Kip – frontal fascia line x 10 reps Goal. Demonstrate proficiency in utilizing the serape like fascia line in an elastic rebound,...
Training programming or autoregulation?
When it comes to training programming, different methods have been employed in the history of Strength Training to generate positive adaptations and elicit improvement in terms of strength outcomes of an athlete 1. What seems to be clear is that certain training...
To strength train or not to strength train? The complexity of the matter
The aim of this piece of work is to display the complexity that lays behind strength training; shedding some light on the positive and the negative aspects of its usage in physical preparedness. In fact, within the lack of control in professionals sporting realms,...