Practical protocols
A space for open learning
Movement in water protocol
Water is the most widespread element on earth, and it wouldn’t make sense for a movement practice not to consider that. Here are a few points that I use as foundational in my reasoning to why I wish to have it as part of the projects of my school. Why movement in...
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,...
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...
Lightness Skills – Intro Protocol 1
Lightness skills – protocol 1 A. Light touch x 10 reps each / rest as needed Perform a jump. While in the air, lightly tap the tennis ball, making it roll out of its position. Land silently and accurately. A1. Sideway Jump – sideway touchA2. Split Jump – Inside...
How to face an endurance based challenge
I have been asked many times about a protocol to apply during an endurance-based movement challenge. So here is one of my favorites that can be used in a wide range of situations: from a long swim to a run, to a max isometric position hold to a hang, from a climb to a...
Fear acclimation via height exposure – a practical application
In a photoshoot for ParkourWave in 2012, Mestre (Venice), Italy. By the skilled Davide "Crowley" Vianello, from AptaParkour. * So far in this fear management journey via height exposure, we have seen a series of theoretical key points. Just in case you are joining...