Interval Workout| Lizard Crawl + 500m Row

20 minute Workouts, Ido Portal, Workouts

Mixtaping different disciplines of fitness to create unique workouts is a hobby of mine lately.  

Yesterday, I found myself short on time.  I had roughly 20 minutes to make some workout magic happen.  Assessing the previous day’s workout, I decided on two modes of exercise:

  • The Lizard Crawl
  • Rowing

The goal:  total body training effect (in under 20 minutes)

Short burst workouts are a perfect solution to time-restricted days.  Days where I’m tight on time, but high on motivation.  “Short”… not be confused with “easy”.    

Generally, shortening a workout means the intensity gets cranked up to offset the decreased volume and duration.

Lizard Crawling is a locomotion pattern popularized by Ido Portal’s movement catalog.  

 

It involves crawling forward (or backward) in a low prone position, much lower than a traditional bear crawl.  The Lizard Crawl is a total-body exercise, well worth learning and working through the progressions.  

Most people will feel limited by their upper body strength when Lizard Crawling.  The strength needed in this particular range of motion may need some acclimation. 

That being said, there are plenty of Lizard Crawl variations to accommodate any skill level.

Here’s an example:


The Lizard Crawl, though graceful and rhythmic when performed by great movers, sucks the life out of you across even moderate distances.  It’s a very complex and demanding pattern.

Rowing, on the other hand, is, well, rowing.  

The rowing erg is beautiful in its simplicity,  yet brutal in its ability to break a person’s soul at higher intensities.  Though machine-based, rowing is one of those near total body activities that I cannot recommend enough. Rowing is primarily a posterior chain, upper body pull/lower body push action.

A quality rowing erg will cost you some cash, but across the long-term, it is well worth the investment.  

Turns out, the Lizard Crawl and rowing compliment each other perfectly.  

I’ve created workouts in the past using short distance Lizard Crawls and 250-meter row intervals, but never beyond that distance.  The 250-meter is a fantastic distance for an all out sprint.

Today I increased the challenge a bit, bumping the row up to 500-meters.

Here’s how the workout was structured…

Lizard Crawl for 20 yards

+

500 meter Row

  • Repeat for 6 rounds.  
  • Rest for 60-90 seconds in between each round.  

That’s it.  Two movements and roughly 18 minutes of time to work with.

Warm-up with something, anything.  A jump rope or some simple dynamic movements will work fine.  I do not advocate skipping warm-ups all of the time, this situation is unique, an outlier.

A cheetah doesn’t ask a Gazelle for a chance to warm-up before pursuing it for nearly a mile, it’s worth considering a human may not always have adequate time to warm-up.  

Many times, doing less things, but doing those things better makes for the best workouts.

Aesthetics and performance are built incrementally, piece by piece, workout by workout.   

Thoughts and Suggestions…

Find a pace on the rower a few levels below your personal best.  I aimed for a 1:35 min/sec pace for the 500-meter intervals, knowing that my best 500 meter was roughly 1:27 min/sec.

Why do this?  Because you will not be able to maintain a personal best pace for 500-meters across 6 rounds, with incomplete rest periods and lizard crawling before hopping on the rower.  Setting a challenging pace just below your best will get the training effect you’re after and allow room for progression in the future.

After standing up out of the rower, expect your heart rate to be sky-high.  60 seconds of rest will not feel long enough, and it shouldn’t.  It’s incomplete rest by design.  Use every second to collect yourself before the next round.  Walk around slowly, stay upright and slow your breathing.  

Keep in mind, a 500-meter row is not an easy distance to row on its own.  Adding pre-fatigue in the form of a Lizard Crawl will zap you.

When rest comes to an end, force yourself into the Lizard Crawl.  You’ll want to rest longer in later rounds but don’t.  Stay strict.  When rest is over, settle your breath and start crawling immediately.  

Anticipate the first few rounds of Lizard Crawling to feel great, followed by a steep drop off.  

If the full Lizard Crawl is too aggressive, scale it back.  Head over to my YouTube page and search “Lizard Crawl”.  You’ll find a bunch of different Lizard Crawl options I’ve played around with. 

Or, simply go with a crawling pattern in higher, more manageable body position, such as Beast (Animal Flow).  

If you found this post while surfing the inter-webs, thank you for stopping by.  

Do me a big favor and try this workout today, tomorrow or the next time you’re in a pinch for time.  

 

For more about Ido Portal and some his training methods, check out this post:

 

Cheers to you, 

Kyle 

Advertisements

Try These Push-Up Variations

Animal Flow, Bodyweight Workouts, Ido Portal

Push-ups are one of a handful of premiere bodyweight-based upper body exercises a person can do. 

Being that push-ups are one of the greatest bodyweight-based upper body resistance exercises a person can do, it’s important (as with any other exercise) to explore the progressions and variations within the push-up category.  

The push-up is a fundamental human movement pattern effective for building athletic performance and improving aesthetics.

Calisthenic exercise solutions are HOT right now, and for good reason.  

First, bodyweight-based training is FREE.  You spend zero dollars to do something highly beneficial for your body.  So, for anyone tight on cash, bodyweight training is your best friend.

Second, bodyweight training is a natural form of movement.  No, not “natural” like the organic potato chips you just bought, but natural because your body can become a tool for working out by leveraging different movements, angles, time, etc.  Yes, I understand life often demands that we be able to lift, carry and drag objects, but these situations represent a very small percentage of our existence.   

Third, basic calisthenic exercises are a logical starting point for anyone interested in movement/fitness/exercise and probably should be considered a prerequisite to all else.  It makes sense that a person should be able to handle their body weight with exercises like push-ups, squats, lunges, crawling and vertical pulling exercises pull-ups/chin-ups before external weight ever enters the equation.

Finally, at the bookends of life (babies and elderly) the ability to press oneself up from the floor (to do other things like crawl or walk, etc) helps us stay mobile and live life.  

Of course, we are not cavemen and cavewomen anymore, the conveniences of human evolution are all around us.  But, our bodies are wired for self-propelled movement.  Gaining mobility independence as a youngster is just as important as preserving mobility independence as we get older.  

Movement is freedom.

Traditional Push-Ups…

When someone says “push-ups”, a lot of people immediately picture a max set of pumping up and down.  And yeah, you’re right, these are definitely push-ups, but these are just one variation done in isolation, in one body position, to nausea.  

There’s absolutely nothing wrong with the traditional push-up, but you’re leaving out a lot of AWESOME variations if you stop exploring there.

It’s a reasonable thought that many people would find a renewed interest (and results) in controlled physical activity if they delved a bit deeper into the hundreds of different push-up variations that exist.  

The traditional push-up doesn’t (and shouldn’t) be the end of the road variation-wise, which is why I’ve had some serious motivation to share exercise variations lately.

That being said, pay your dues with traditional push-ups before departing for the “sexier” variations.  The basics are the fundamental pillars from which all other movement is built.  

The Often Forgotten “Secret”… 

There’s no special “secret” sauce in fitness, only what you know and what you don’t know.  

And you don’t know what you don’t know.  

If there is a “secret” to push-ups, it’s that they are often overlooked and forgotten during workout exercise selection.  Our eyes drift to objects of weight or other fancy gadgets instead of down at the floor where we can assume the position and start doing work in less than 2 seconds.  

It would seem that push-ups are perceived to be rudimentary, lacking effectiveness or “only for beginners”.

If you find yourself thinking about push-ups in this way, I once again encourage you to dig into this article (and future articles) to explore and try every variation I’m about to share.

I guarantee you’ll be humbled by the potency and cognitively stimulated during most of these variations.   

Adding weight to a push-up is a common strategy to improve upper body strength, and indirectly, improve core strength at the same time.

But what about pushing up in odd body positions?

Having fully adopted and integrated ground-based movements from both Ido Portal and Animal Flow, I’ve been exploring different variations of pressing up from the floor at known and unknown (improvised) times throughout a workout.

This post is all about some of the push-up variations I’ve been toying around with across the last 10-12 months.

Watch the video, read the short description then give it a try.

Explore what YOU can do.  

#1 Resistance Band Assisted One Arm Push-Ups

Resistance bands are a brilliant tool to make exercises like chin-ups/pull-ups, single leg squats or single arm push-ups more palatable.  The band reduces the amount of weight the working arm must move during the exercise, which is often enough to make the exercise manageable.  

I value eccentric-only variations, but there is so much value is being able to go through a full range of motion, with a little less weight.

#2 Lateral Push-Ups

Traditional push-ups are a great exercise and should be taken as daily medicine, but pressing up from a variety of positions will expand your body’s movement IQ. The traditional push-up is very linear and can become boring in time.

Lateral push-ups put your body in a squat position, which from the get-go is unique.  The “fall-out” requires rotation of the torso and soft hand placement.  

Lightly touch your nose to the floor, press back up into the start position.  Performed rhythmically and for long durations, lateral push-ups will tire you out.

Aim for 6-8 reps on each side, but don’t be scared to work these for even longer sets.

#3 Stationary Low Lateral Shifts 

The low lateral shift was my first personal experience with a hybrid push-up.  Hybrid, in the sense that there is no upward/downward motion, yet many of the same muscles involved in push-ups are being worked.

Considering most people find themselves weakest at the bottom of a push-up, this exercise will challenge you to the maximum since you’re hovering at that depth.

Cues:  Shift your body side to side without making ground contact, yet avoiding the imaginary “razor wire” above you.  If you’re familiar with “Archer Push-Ups”, you’ll notice the body position is similar.  The difference is you are not pressing in this low lateral shift, the tension is high and constant throughout the work set. 

Aim for 3 sets of 5-8 shifts side to side.

#4 Dynamic Low Lateral Shifts

I could have tagged this exercise as “Traveling Low Lateral Shifts”, but dynamic sounded more professional and the definition of dynamic fits perfectly:

– relating to forces producing motion.  Often contrasted with static.  

This exercise is a stationary low lateral shift but now you’re moving across space.  I would consider this an introductory exercise to Ido’s locomotion training, though still falling into the Isolation category.  

Cues:  Stay off the floor, but don’t rise too high.

Start slow, maybe traveling 5 yards down and back.  Work up from there, as far as you can handle.

#5 Beginner Lizard Crawl Push-Ups

Lizard Crawl push-ups are a great way to practice pressing in a non-traditional body position.  

The full Lizard Crawl is one of the best exercises I’ve added to my personal workouts in years.

Of all the exercises in this post, Lizard Crawl Push-Ups require the least amount of strength, which doesn’t mean they are easy peasy, but you’ll likely be able to work these for higher repetitions.  Anywhere from 10-15 repetitions per arm.

*** If you want a humbling experience, I do suggest you attempt a full Lizard Crawl to gain some perspective on how difficult the movement pattern is.  Normally I wouldn’t recommend this, but being a body weight crawling pattern performed 2-3 inches from the floor, I see no real danger in trying it.  You’re either going to have the strength, mobility, and coordination to do make it or you’re not.  

No equipment required…

With the exception of the resistance band for assistance on the one arm push-up variation, all of these exercises require no equipment.  

This gives you an opportunity to test these exercises in your next workout.  

If you travel frequently for work, congrats, you’ve got some new push-up variations to play around with your hotel room or the hotel gym.  

Don’t procrastinate, get after it.  

To learn more about Ido Portal and my interpretation of the Ido Portal Method, check out this post.

 

For now… cheers, 

Kyle 

 

 

 

 

 

 

 

Beginner Lizard Crawl Exercise Variations

Ido Portal

Screen Shot 2017-06-12 at 4.02.49 PM

The goal of this article is to present several of my homemade lizard crawl regressions to get a newbie acclimated.  Most of these drills were designed to help myself better understand the mechanics of the lizard crawl, and I’d like to share them with you…  

The Lizard Crawl exercise, from my point of view, is the king of the ground-based locomotion drills.  It’s a monster of an exercise, best broken down into digestible segments if you’re a beginner to such training.

Lizard crawling is jam-packed with physical benefits that spill over into all other areas of one’s physical practice.  The lizard crawl will test joint range of motion and stability, muscular endurance and strength, core strength/stability/endurance and motor control all in one shot.  

Another positive side effect of lizard crawling is conditioning.  It’s pure work when you’re inefficient and learning.  Expect to be winded with heart rate will be soaring after several yards.  

Although a successful lizard crawl is a total body effort, the upper body is tested to a great degree.  The lizard crawl elicits a similar training effect to more common crawling variations (bear, crab, etc) and progresses it a step further.  

Remaining in the low position for the duration of the crawl is what does most people in.  

A full blown lizard crawl is deceptively difficult.  Watching someone like Ido Portal lizard crawl (a world class movement practitioner), it’s easy to think, “Doesn’t look too bad, it’s just crawling, I could do that”.  And maybe you can.  If so, good on you.

But for most people, the mechanics are complex.  As mentioned earlier, joint position and range of motion, the timing of the hands and feet, core activation in difficult positions may completely foreign.  

Foreign = struggle bus.     

I do suggest you watch several of these videos and test abilities to give yourself a baseline for improvement.  

Even if you’re able to crawl several feet on both sides, the next challenge is to add some distance to the movement.  

Without further ado, here are few more lizard crawl variations to slip into your workouts demonstrated by yours truly…

Lizard Crawl Variation #1 – 2 Hands + 1 Foot

In this variation, keep two hands in contact with the floor while practicing hip range of motion and foot placement.  Softly move the knee up beyond waist height and place the ball of the foot on the floor.  Lower into the bottom of the push-up, chest hovering roughly 2 inches above the floor. Pause, looking forward, return to the start position.

Lizard Crawl Variation #2 – Soft Arm Reach

Introduction to reaching with the lead arm.  We will remain stationary for the time being.  Expect the complexity to ramped up significantly once movement is introduced.  This variation involves a soft slide of the lead arm, straight out and back in.  This also provides some sensation of what it will feel like supporting the body on one arm, another challenging aspect of the lizard crawl.  

Same exercise cues as the previous variation, lower step with the leg, plant with the ball of the foot, lower down with control, but now slide the hand out softly.  Breathe. 

Lizard Crawl Variation #3 – “Alligator” Arms and Legs

To give you a taste of some dynamic movement, here is the short-arm variation of the lizard crawl.  

I refer to it as an “alligator” progression.  The idea is to reach with a limited range of motion, keeping the elbows flexed and close to the rib cage.  This elbow position is far more manageable versus reaching out into full extension.  

Also, notice the limited range of motion on the foot placement.  Plant with the ball of the foot, stabilize and gain control, breathe, now move the hands and support.  Slowly move forward, don’t rush it.  

This variation is a humbling introductory training stimulus to the full lizard crawl.  Many will begin to understand the sheer complexity of the lizard crawl pattern after trying this.  

The path to improvement is practice.  Don’t be discouraged by your initial attempts.  It may be a frustrating experience, even if you consider yourself to well conditioned.  

It’s common to find joint mobility, stability, core strength and endurance to be lacking, all of which can be practiced using the three progressions I’ve shared.  

Practice the progression that allows for technique achievement.  

Each will lead you to the next and continual progress will be made.    

If you’re interested in learning more about the Ido Portal Method training philosophy, check out this popular article I wrote several years ago…

 

Cheers…

Kyle 

Ido Portal Method| Lizard Crawl For Beginners

Ido Portal

 

FullSizeRender

Progression to the lizard crawl…

 

Arguably, one of the most confusing aspects about the Lizard Crawl, a ground-based locomotion drill brought to fame by Ido Portal, is where the heck is a true beginner supposed to start?  

To be clear, when I say “true beginner”, I am not talking about a person previously a competitive gymnast, high-level athlete or even a person who’s just completed the Gymnastics Bodies 12-week course and moving like a champ.

I’m describing a person who has an average capacity to move (but is motivated to learn) and interested in learning more about these fantastic drills.  Or, maybe a “true beginner” is a person who’s looking to re-establish a workout regimen and hasn’t moved purposefully in a great while.  

Either way, I applaud you for stopping by and learning how to crawl like a lizard.

The goal of this article is to provide several launching points to use as a gradual work up into the full Lizard Crawl.  Each successive Lizard Crawl progression is purposed to provide a gentle introduction to the body position and loading, in order to prevent overwhelming the body (and the mind) with the complexity of the full Lizard Crawl.  

A full-blown Lizard Crawl has a deceptive number of parts moving simultaneously and requires a combination of mental processing and physical capability.  There’s an incredible amount of mind-body connection needed to crawl in this position.  So, rather than rushing into the sexy dynamic variations, tripping over yourself or becoming frustrated, start by breaking up the movement into sections and training each section exclusively.

Personally, I believe it’s best to start by practicing static exercises first.  By training in one place, you’re removing some of the heavy thinking on how to move next in the Lizard Crawl, which believe it or not, is half the battle.  First experiences in this low position can leave a person wondering how they’re supposed to move an inch, much less 15-20 yards.

If you’re addicted to motion, static training can be a boring rinse and repeat activity, but it’s important to pound on the basics before moving on.  Give each of these exercises a shot, even if you think you’re beyond the progression.

[All of the exercise progressions listed below assume you’re able to do 15-20+ traditional body weight push-ups without issue.  If not, certainly continue to read on, but hammer away on upper body resistance training first to establish a base of strength.  

Ido often refers to traditional resistance training as “isolation training”.

 

Lizard Crawl Progression #1:  Push-Up with Alternating Foot Placement

IMG_4167

The goal of this first drill is to practice the feel of the lizard crawl while reducing the amount of strength needed to do so.  Using two arms into the descent accomplishes this.  

YouTube-logo-play-icon

Video embed coming soon… click the icon or here

  1.  Step the foot up to the outside of hand and plant.
  2.  Lower down into and out of a push-up.  
  3.  Return to high plank position.

Sets/Reps:  3-4 sets of 6-10 per side

When to progress:  If you’re technically sound with 10 reps per side, move on to progression #3.  

*** Using a pair of carpet slides will assist this simple exercise. Carpet slides are a valuable training tool.  Besides being useful for a wide range of bodyweight exercises (and resistance training), carpet slides help to provide a fundamental understanding of ground-based crawling technique, with relatively low-friction.

Lizard Crawl Progression #2:  Carpet Slide Upper-Body Reach and Press

Carpet Slide Reach and Press

The lizard crawl requires respectable upper body strength.  Lifting the arms with grace, placing them softly on the floor in a low crawl position is an uncommon pattern of movement.  It requires strength through a fuller range of motion.  The strength needed for lizard crawling is very different from the strength needed during an isolation exercise like a push-up.  Push-ups will help you will lizard crawling, but only to point.  

Anticipate the arms feeling heavy in the low crawl position. 

The premise of this next drill is to introduce load the working arm while practicing the arc range of motion using the carpet slide.  Over time, decrease hand pressure on the carpet slide, eventually removing the slide completely.

YouTube-logo-play-icon

Video embed coming soon, but for now, click the icon or here

Sets/Reps:  3-4 sets of 5-8 per arm.

When to progress:  If you’re technically sound with 8 repetitions, move on to progression #3.

Progression of this exercise:  Tempo changes everything.  Slow down the descent to the floor and also the arm moving through the arc.

 

Lizard Crawl Progression #3:  Alternating Lower-Body Step and Reach

IMG_4168

Step, lower down, reach and breathe…

YouTube-logo-play-icon

Video embed coming soon, but for now, click on the icon or here

  1. Starting in a high plank position, step one foot to the outside of the same side hand.  (The side you step to will be opposite of the working arm)
  2. Slowly lower your chest to 1-2 inches above the floor.
  3. With soft pressure, slide the unloaded hand out into full extension. 
  4. Pause for a moment, breathe, feel the position.
  5. Slide the hand back in, return the foot and press up to the high plank.  
  6. That’s one repetition.

Sets/Reps:  3-4 sets of 8-10 reps on each side. 

When to progress:  If you’re technically sound with 10 repetitions on each side, move on to dynamic crawling variations (video).

Progressions for this exercise:  Slow the tempo, add weight to the exercise in the form of a light weight vest or body conforming sand bag or progression to dynamic bear crawling (video).

Bringing it home…

***  One of the best cues in movement training is to move quietly.  Less noise through a robust range of motion implies full control over the movement.  

One last important training tip: all of these drills can be performed with stretch band assistance.  Stretch band assistance allows reduces body weight loading to encourage technique execution.

Some folks have steered away from using stretch bands to assist exercises like chin-ups, pull-ups, push-ups, single leg squats in recent years, but I am a HUGE advocate of using stretch bands for gradual load progression.  Any stretch bands will do, though RubberBanditz bands are spreading like wildfire.  

Give these exercises a shot and be mindful of what’s taking place as you’re inside of the training session.  

The secret sauce to progress is disciplined effort and consistency.  Practice and you will experience results.

Cheers, 

KG

Alternatives to The Ido Portal Method Movement Training Book That Will Never Be…

Ido Portal
Screen Shot 2017-07-02 at 10.34.09 AM.png

“Coming soon” since 2013…

A lot of people (myself included) would happily fork over the money for a Ido Portal book, how-to guide, program manual, online training portal diagramming the foundational elements of The Ido Portal Method.  

Heck, most of us would find some value in a hand-written chicken-scratch compilation of notes from one of Ido’s infamous MovementX training camps.  Instead we get poetic postings and rants from his Facebook page.  

Screen Shot 2017-07-02 at 10.47.06 AM.png

At this point, I am sure it is not going to happen folks.

In interviews, Ido’s mentioned on several occasions he doesn’t want to chain his work to the “foreverness” of a book.  

As many know, The Ido Portal Method training philosophy is constantly evolving and expanding  

Ido Portal would have to write a 10,000 page book on movement, which would still have to be updated and revised on a regular basis.  

I would still read it from cover to cover.  

I’ve been checking the Ido Portal website for over 4 years, waiting for the “store” link to send me to a page with products.  Nothing, yet.  Still “Coming Soon”.

Rather than sift through the posts on Ido’s old blog, I found other training programs that in my opinion are just as good, if not better than The Ido Portal Method.

For several years I attempted to piecemeal any info I could find about Ido Portal Method which left me frustrated.  

Movement capacity development is a powerful transition in how we do fitness.  The question is:  “Nice body, what can you do with it?”

After digesting a lot of Ido’s documented work, I noticed trends.  

At the core, The Ido Portal Method is comprised of:

  •  Locomotion 
  •  Gymnastics

Understanding this made my search a lot easier and much more specific.  

Step 1:  Find ground-based movement training.

Step 2:  Find a strength-based built around elements of gymnastics.

My search led me to these these programs. 

Animal Flow

Screen Shot 2017-06-02 at 6.43.52 AM

Animal Flow is a bodyweight ground-based movement training system that uses animal-like exercises to create pre-planned flows and movement sequences.  Eventually, the goal is to transition from planned movement sequences to improvised flow work. 

Much like the Ido Portal Method, Animal Flow is a melting pot of movement disciplines cherry-picking the best elements from Parkour, Yoga, Bodyweight Training, etc.

Ground-based movement exploration, or locomotion, is a HUGE part of Ido Portal Method.  I’ve seen impressive results in movement capacity, strength and mobility since using more crawling patterns.  

The Lizard Crawl is a brilliant movement pattern.  


Locomotion training removes exposes the body to uncommon positions and removes a lot of fear or hesitation toward moving into and out of these positions.  Quadrupedal training is also great for upper body strength and core development.  

If you enjoy Ido’s locomotion exercises (lizard crawling, etc), you will find Animal Flow to be comparable and possibly more interesting.  

I’ve integrated Animal Flow into my own workouts from several different angles:  dynamic warm-up tool, as part of interval conditioning or as pure skill work.  It’s an extremely dynamic movement training system adaptable to suit many different goals.  

Here’s a simple flow…

 

Animal Flow 2.0 is designed for long distance coaching, which is fantastic for people who want to train at home (as I do).  The program design is progressive and structurally sound.  It’s also priced right versus spending $3,000+ for The Ido Portal Method.

More details about Animal Flow here

Global Bodyweight Training

Screen Shot 2017-12-11 at 6.12.15 AM

Strength is the foundation of movement and control over one’s bodyweight.

The Bodyweight Athlete Program reinforces strength-based calisthenic movements, dominance over bodyweight.  This is a brilliantly structured fitness training program for anyone interested in exploring the potency of bodyweight training.  

Again, we are paralleling the Ido Portal Method progression of movement with Bodyweight Athlete.

Skill progression is primarily focused the following:

  • Muscle Ups
  • Handstand Push Ups
  • Single Arm Push Ups
  • Single Arm Body Rows
  • Pistol Squats
  • Handstands
  • L-Sits
  • Human Flag (aka: body levers or Dragon Flags)
  • Back Levers

All of these exercises are an important part of the Isolation training phase in The Ido Portal Method.

Like Animal Flow, you do not have to be an advanced mover to make gains with this program.  It’s structured for everyone.  The progressions are designed to be scaled for everyone, beginner or elite.  

 

Smart exercise progressions are powerful and when paired with simple mobility, stability and flexibility training… gains are often rapid.  

Joint mobility and core training, self myofascial release and breath work are also a big part of The Bodyweight Athlete Program.  Keeping joints buttery and healthy, core strong through all planes of movement, muscles supple and pliable will protect the body from injuries.  I’m impressed with the attention given learn how to breathe properly.  

Breathing can either help or hinder.

The strength work in The Bodyweight Athlete compliments ground based locomotion of Animal Flow.  

Pairing the two creates a powerful training program which really is a great alternative to The Ido Portal Method. 

More details on The Bodyweight Athlete Program

Strength

Strength training is crucial.  It opens doors to more advanced movements.  

Dedicated strength work is a major part of the Isolation phase in the Ido Portal Method.

The underlying pursuit is to establish self-dominance over bodyweight.

To achieve this, it’s important to train big movements.  Exercises like single arm push-ups, pull-ups and chin-ups, body levers, pistol squats, L-Sits, etc.  

Gymnastics style workouts build incredible functional strength, as does single arm and single leg bodyweight exercises.  Both are examples of high tension training techniques.

If you look closely the Ido Portal Method you can see gymnastics roots.  There is plenty of tumbling, bodyweight patterns and work with the gymnastics rings.   

Training with gymnastics rings is brutally effective tool for increasing upper body strength.

Follow a training system… 

I’ll leave you with this… 

Find a training system and follow it relentlessly.  

Don’t make the mistake of trying to do only bits and pieces.  You’ll make some progress but not nearly as fast as you would have had you gone headfirst into a training system.  

You’ll make incredible progress by following the carefully designed progressions of a movement system.  In this post I’ve provided you with a couple options I feel are amazing alternatives to The Ido Portal Method.

Animal Flow and Global Bodyweight Training fell into my lap and I’ve been using them and recommending both ever since.  

Do your homework, but I think you’ll find these programs to be worthy alternatives to The Ido Portal Method program that may never be.  

 

Cheers to movement training endeavors,

Kyle

Here are Several Other Ido Portal Push-Up Variations

Ido Portal

The effectiveness of the Ido Portal Method is no longer a secret.  

Ido’s knowledge is quickly becoming the premier system for building body weight dominance.

Before you watch the videos below, remember that the best gains are made when following a system, which is basically a recipe.  

Keep the movement recipe simple:

Find an effective training system and practice it relentlessly.

Everything works… for a little while.  Literally everything.  Some programs are more effective than others, but people who commit themselves to any one system are going to see results from their effort.  If you’re not getting results, it’s time for a self-audit to identify what’s missing.  Chances are high the audit will reveal it’s something you’re not doing, or in some instances, not doing, that’s holding you back.

Allow me to rant on the value of practice…

Practice until you are sick of practicing.  Then practice some more.  Had a bad training session?  Come back tomorrow and do it again.  Build

There is no substitute for hard work.  You’ve got to tear up your hands, sweat and have a willingness to be sore and humbled by the difficulty of the movements.  

Practice increases understanding, awareness and insight, motor control, strength/stability/endurance/power/mobility.

The “elite” become “elite” because they practice.  A lot of athletes who are household names across the world, practice 10x more than people think.  When you’re watching them on television, you’re seeing the finished product.  Thousands of hours of behind the scenes blood, sweat and tears prepared that athlete to execute on the main stage.

Exercise #1: QDR: Beginner Rotational Push-Ups

Now, while doing something is generally better than doing nothing, it is possible to practice incorrectly, which is why receiving feedback from a mentor or a teacher so valuable.  A teacher is an advanced practitioner.  The teacher, through experience, has acquired understanding, knowledge to share with students.

The best teachers maintain the humble student mentality despite being experts at their craft.

Exercise #2:  NDA Beginner Lateral Push Ups

With movement, more specifically body position, it is very easy and quite common to think that you are practicing technique correctly when you are not.

Improper body alignment or stopping short of a full range of motion are two extremely predictable situations that a teacher has the eye and understanding to verbally cue or re-position.  

Exercise #3: Beginner Hybrid Push-Ups


A person could slip any (or all) of these exercises into their current workouts and get the full benefit.  Remember, each of these exercises is a puzzle piece that makes up an entire program.  Progress will always be faster when working inside of a system, which is a well drawn out plan.

Exercise #4:  Dive Planks

Another problem the distanced onlooker has with Ido Portal’s current portfolio of work is there isn’t a clear and defined starting point for a beginner.  Beginner in my world means someone who’s unfamiliar with all of this stuff.  Not someone who’s banging out unsupported handstands, looking to move on to an iron cross.

 
Exercise #5: Push-Ups with Toe Touch

One option a beginner has is a tedious scavenger hunt through old information on Ido’s previous blog.  Before I started to assemble the puzzle pieces, this is what I did.  It sucked.

If sifting through hundreds of blog posts seems a bit tedious, there are other fantastic training programs similar to the Ido Portal Method approach. These books serve as a logical stepping stone into the Ido Portal Method movement philosophy.

Are they identical?  No.  Are they extremely similar?  Hell yes.  Will you get results?  Hell yes.  

Here are those alternative training systems, should you decide to investigate further…

Screen Shot 2017-06-02 at 6.43.52 AM

Animal Flow (Mike Fitch)

Overcoming Gravity (Steven Low)

Ultimate Athleticism (Max Shank)

Complete Calisthenics (Ashley Kalym)

A quick word about equipment…

Whether you’re a novice or advanced trainee, a simple equipment set up can catapult your progress and increase your enjoyment.  Actually wanting to workout because you enjoy the process is just as important as training intelligently.

For the beginner, gymnastics rings and parallettes are the best starting point and will provide big bang for your buck.  There are endless exercise progressions and variations using rings and parallettes.

L-Sit progressions, tuck and push-up variations, vertical and horizontal pulling exercises, hanging challenges just to name a few.

Nayoya Gymnastics Rings

The Nagoya Gymnastics Rings (Amazon, $30) currently have a 5-star rating and over 1,007 customer reviews.  You’re welcome to shop around, but for the price and quality, you’ll be hard pressed to find a better deal with similar quality.

Best-selling author and movement enthusiast Tim Ferriss has raved about these gymnastics rings after testing them himself in past newsletters and blog posts.  

Gymnastics rings are an unbeatable buy in my opinion.

For parallettes, I constructed mine from PVC using these exact instructions.  It was inexpensive, simple and fast to assemble.  They work fantastic.

If you aren’t in the mood to DIY, I recommend these parallettes.

Cheers to you.

Kyle

Basics of The Ido Portal Training Method

Ido Portal

 

Ido Portal

{Photo Credit:  www.idoportal.com}

Ido Portal Method training is taking off like rocket and growing in popularity every single day.  There’s no shortage of Ido Portal movement videos on YouTube and commentary from bloggers and podcasters regarding his views on the health and wellness industry.

[I do not speak for Ido Portal in any way.  Ido is a man with his own original thoughts and ideas.  Anything I write or discuss on this blog is my interpretation of information he’s published on his social media page, his old blog, Youtube interviews and various other sources.]

My background…

I have a deep background in strength and conditioning.  It’s traditional in every sense of the word.  Probably too traditional in fact.  It’s taken years to drop my guard on these traditional ways and open up to other movement training philosophies.  Old habits truly die hard.  

Very quickly, I realized Ido Portal Method was a different approach to “fitness”.

Ido Portal Method wasn’t pigeon-holed to doing things one way.  It was like an open platform of movement, capable of changing shape and direction, always seeking a higher standard.

The information I was taking in was unlike anything I’d seen before. 

Since my initial exposure, I’ve begun the process of digesting and translating Ido’s information.  This article represents some of that digestion and translation. 

The shift in my movement I.Q. has been profound, despite not committing 100% to his programming.  I’ve integrated many of Ido Portal style “beginner” movement drills into my own workouts with great success.  

I’ve also played around with my own variations of locomotion patterns.IMG_4167 

Above is a snapshot of a “feeler” lizard crawl exercise.  The goal of this exercise was to feel out the demands of the lizard crawl, from a strength, mobility and stability perspective.  

It’s been humbling, frustrating and exciting to explore new realms of movement.

Here’s my interpretation of the “movement culture”.

Ido Portal Training Methodology…

If you’re looking to get the summarized view (“movement” is a hard topic to summarize) of what drives Ido Portal’s movement methodology, it’s generally accepted to resemble something like the following:

Isolation—>  Integration—> Improvisation

Step 1:  Isolation

Step 2:  Integration

Step 3: Improvisation

However, of what I currently comprehend about Ido’s training philosophies, the transition from isolation to integration to improvisation serves as the fundamental backbone of the movement system.

It’s a higher standard and a logical progression.  

Here are some details on each phase…

Isolation

In the Ido Portal Method, Isolation based movement is essential to forward progress.  

Strength is a prerequisite.  You must continually work to become stronger.

Ido Portal Method Isolation = movement patterns.

Movement patterns include variations of:  squats, deadlifts, vertical pulling and pressing, horizontal pulling and pressing, glute-ham raises, rotational exercises, core training, olympic lifting, stabilization drills, kettlebells work, etc… all fall into the Isolation column.

Most of you will be familiar with these exercises.  

There’s also a heavy emphasis on high tension bodyweight-based strength training exercises in the Ido Portal exercise catalog.  

Body levers, hanging and climbing, dips, muscle ups, parallette work such as L-Sits, and Tuck Planches, single leg squats, single arm pressing, handstand push-ups and various locomotion patterns (crawling, rolling, etc.)

Gymnastics strength training.

Mixing traditional strength training with body-weight based exercise is a potent combination.  Both are time-tested, proven strength building strategies essential to physical development. 

I do not believe traditional strength training (barbells, kettlebells, etc) is superior to bodyweight based training (gymnastics rings, single arm/leg, etc)

Both can serve a valuable purpose in a training program.

Increasing one’s athletic capacities with Isolation style training is the path to being able to piece together movement sequences, and eventually improvised movement flow. 

Fitness is evolving quickly.  Today’s baseline movement standards and practices are much higher than they were even 2 or 3 years ago.  

Taboo training methods such as rope climbing, moving odd-objects, locomotion, spinal waves and bodyweight-based training are now in the spotlight.  

Multi-planar strength and movement freedom.

The lightbulb moment and humbling part for me was realizing that the lowest rung of Ido’s movement classification system is what are commonly viewed as the highest rung of the ladder for most anyone else.  HIGHER STANDARDS! 

There’s a realm of physical training that exists beyond fixating on sets, reps, weight lifted, and racing the clock to set new P.R.’s.  

Handstands, leg-less rope climbing, ground-based movement flow training packed with locomotion patterns and bodyweight movement patterns are here.  Our bodies are designed to move freely.   

 Flow

Ido Portal Method combines the best of many movement disciplines.

Integration

Integration is the point where movement sentences are formed from the words (isolation).  

A squat, is no longer just a squat.  A squat fuses itself into a seamless flow with another movement pattern, no gaps between the two.  Through progression, more and more movement patterns are strung together.  A series of movement patterns formulating a “sentence” of movement.  

  • Sidenote:  Many will notice a heavy Capoeira influence in Ido’s teachings.

Here’s a video example:

The ground conditioning (locomotion patterns, Capoiera, etc) combined with gymnastics/bodyweight/traditional strength training, fused with flexibility and mobility work is NOT NEW, but since it’s being repackaged and people are seeing incredible results, it’s definitely creating a paradigm shift in fitness.  

Baseline movement standards have risen.  “Fitness” less about who can build the best looking body or lift the most weight (both respectable pursuits), it’s about moving and how your body can perform when confronted with the known and unknown.

The shift is on and people are taking notice.

Nike has…

Ido Portal Nike

Instagram is loaded with people who’ve discovered the movement culture.  

Another example of Integration…

Integration builds on the physical preparation from isolation training.  

Pre-planned movement sequences make up part of the Integration phase.  This is similar to a dancer demonstrating a choreographed routine.  Just because the routine has been practiced for months doesn’t make it any easier to execute.  

I’ve watched the “Locomotion Research” video 50+ times.  Watching someone move like water is inspiring.  The movement sequences demonstrated in the video are deceptively difficult.  

Ground-based locomotion is a multi-planar movement requiring a level of body awareness, joint range of motion and on again/off again body tension most people rarely practice.  A lot of it is quadrupedal, performed with hand and feet in contact with the floor. 

Again, I’m talking about scenario where it’s bodyweight versus gravity using various dynamic patterns (crawling, twisting, turning, balancing, etc).  Many of these patterns are animal-like.

On first exposure, people are often quickly humbled by the amount of mobilityvand strength needed for locomotion patterns.  You’ll be sore in the days after.

I’ve found variations of the Lizard Crawl to bridge the gap between “lifting weights” and putting those gains toward challenging movement patterns.

While crawling, there’s a feeling of connectedness, awareness, task oriented challenge.  I don’t get the same feeling from squats, deadlifts, pull-ups, etc.

Improvisation…

Ido has commented on numerous podcasts that improvised movement represents the highest form of human movement.  I couldn’t agree more.

Dominating isolation exercises makes the transition to integration significantly easier.  

With consistent practice of Isolation and Integration, one will arrive at the final progression of Ido’s movement philosophy… improvisation.

World-class gymnasts (pound for pound the strongest people on the planet) are rarely expressing improvised movement.  Competition routines are all pre-planned, practiced and choreographed prior.  

Improvisation is the combination of isolation and integration.  You’re essentially making it up as you go, or “flowing”.  Though it will likely take years of dedicated practice, improvised movement flows are achievable.  

This is where progression becomes important.  

Flowing like Ido Portal doesn’t happen overnight.  This isn’t to say significant progress won’t be made, but like anything worthwhile, practice is king.  Gains may come fast, than slow, than fast, than halted, etc.   

I’ll spend less time describing the Improvisation phase of the Ido Portal Method because most folks need to focus on nailing down the elements of Isolation and Integration for a long, long time.  

In interviews, Ido has mentioned several times he thinks there is a dimension to be explored beyond Improvisation.  Where do we go after improvisation?  Ido wasn’t quite sure, but the feeling is that something else exists.

Levitation? 🙂

Isolation and Integration Progress

The Ido Portal Method represents an incredible shift with how we view and define fitness.  

Humans are made to move (climb, run, jump, roll, carry, etc) and I think there is an emerging sector of people who want to experience the thrill of moving in this way.  

It’s important to clarify that traditional physical fitness modalities aren’t obsolete.  Nor should they be.  

A person must spend a great deal of time gaining ground in the Isolation phase,  grooving technique, building strength, improving joint control throughout a range of motion.  

Hammering away on the basics (Isolation exercises, squats, pulling, etc) is fundamental to progress.  Further down in this article I’ve shared two training programs that will bring a person very close the foundational work needed to progress through the Ido Portal Method.  

At the end of the day, a stronger, more stable, more mobile, more resilient body makes for a more useful human.  A life lived through movement can be an exhilarating life.  

Training Programs Similar to Ido Portal Method

Several years ago, I started looking for alternatives to the Ido Portal Method because nothing was being offered through Ido’s web store link.  It seemed like there were plans to create a product, but ultimately it never came to be.  

Here are two programs I found:

Both programs fuse elements of the Ido Portal Method.  

Animal Flow is ground based movement, flow work and establishing a fluency with a variety of locomotion patterns.  

Bodyweight Athlete drives the importance bodyweight based strength training.  

Here’s an overview of each…

Animal Flow

Screen Shot 2017-06-02 at 6.43.52 AM

Animal Flow is a ground-based bodyweight training system that closely parallels a lot of the locomotion patterns and flow work found in Ido Portal Method.   

Locomotion consists mainly of quadrupedal ground-based exercises like crawling (Lizard Crawl, etc), switches, transitions, etc… and you’ll find a ton of floor work inside of
Animal Flow.  

Integrating Animal Flow into my own workout regimen has been a game changer.  

Flow training broke the monotony of traditional lifting and brought me back to natural movement, free of equipment, just me, my thoughts, my bodyweight and the floor.  

It restored the creative side of moving and put the spotlight on my lack of body awareness in space, mobility and strength.  

Depending on how I structure Animal Flow for the day, it’s also been great for strength-endurance work.  

A big value of Animal Flow are the exercise progressions.  

Novice or advanced, it doesn’t matter.  Animal Flow provides exercise progressions for all movement levels, all of the way up to movement mastery.    

Animal Flow’s introduction to ground based movement begins with pre-planned movement sequences, very similar to Ido Portal Method.

Crawling patterns, switches and transitions are all worked in isolation first, integrated into flowing sequences, and later fused into improvised flow workouts.

Similar to Ido Portal Method, Animal Flow combines ideas from many different movement disciplines (parkour, capoeira, yoga, gymnastics, etc) to create a hybrid system of movement.  

The tempo of exercises and workouts can be manipulated to elicit a cardio-strength training effect or a dynamic yoga-like experience.

I’ve played around with adjusting the tempo, exercise variations and even brought Animal Flow based exercises into cardio based work capacity circuits for conditioning.   

My Experience with Animal Flow

I stumbled onto Animal Flow not long after finding The Ido Portal Method.  At the time, I wanted to know what was beyond lift weights, adding weight, etc.  

Ground-based conditioning, free of equipment, leveraging bodyweight control looked refreshing, functional, restorative and performance based.

Mike Fitch (creator) also peaked my interest as his movement capacity is world-class.  

Over the past few years, I’ve cherry-picked basic exercises and movement sequences from Animal Flow.  

I started with the basics… Beast, Crab, and Scorpions.


The first few sessions sucked.  I sucked.  I felt uncoordinated, lost in space and frustrated with how choppy movement was.  It seems like it should be “easy”. 

Notably, my spine was SUPER STIFF from years of “bracing”, “rigid neutral spine”, stability training, etc.   

It’s liberating (and fatiguing) to move around an open space for 20-30 minutes, varying the movement patterns, sequences and tempo.  

Again, the simplicity of Animal Flow is brilliant… it’s just your body and the floor.  No equipment needed.  

This article explains how I’ve woven Animal Flow into my workouts.

If you’d like to learn more Animal Flow, here’s the official website: Animal Flow

 

Global Bodyweight Training:  

Screen Shot 2017-12-11 at 6.12.15 AM

Strength is the foundation of movement and control over one’s bodyweight.

 

Bodyweight Athlete is a bodyweight based training system designed to improve strength using many of the most important movement patterns. 

Horizontal pushing, horizontal pulling, vertical pushing, single leg squats and progressive core training.

Bodyweight Athlete covers the following:

  • Muscle Ups
  • Handstand Push Ups
  • Single Arm Push Ups
  • Single Arm Body Rows
  • Pistol Squats
  • Handstands
  • L-Sits
  • Human Flags (aka: body levers)
  • Back Levers

Improving performance in any or all of the movements listed above has great transfer into ground flow training and eventually, Improvised work.  

Earning higher level movement requires an constant pursuit of strength in basic bodyweight movement patterns.  Pressing, pulling, squatting, core strength and stability, etc.  Single arm and single leg work.  

Once I realized how potent effective bodyweight training can be, it changed my opinions on what it means to be “strong” and have bodyweight control.    

The workout design, exercise progressions and step-by-step tutorials make Bodyweight Athlete a great bodyweight-based program.    

   

The human body is adaptation machine.  The fact is you may struggle with many of these bodyweight movements early on.  In the beginning, only eccentric single arm push ups might manageable.  With consistent practice you’ll find yourself performing full range single arm push ups.  

Same goes for lower body and core drills.  The human body is an adaptation machine if you keep introducing progressive stress.  

Proper progression, consistent practice and willingness to put forth effort.  

Strength (like many athletic qualities) is built with…

  • Smart exercise progression.
  • Progressive overload.
  • Progressive exercise complexity and volume.

Smart progressions are extremely powerful.  Combining smart exercise progressions with simple accessory work like mobility, stability and flexibility training… strength gains can be made safely and quickly.  

Improving the basics of Isolation is often a missing link to building movement capacity.

Gaining strength in isolated chunks is essential to improving movement capacity.  

Global Bodyweight Training’s “Bodyweight Athlete” will set you back $150, but when considering the time you’d wasted trying to collect this info from random online sources to structure some sort of training plan, or the price of hiring an in person gymnastics coach, it’s not bad at all.  

 

Closing thoughts… 

Find a program and follow the details.  When movements, reps, sets, flows start to feel easy, move on to the next progression.  Celebrate your progress but don’t stay too long.  Set your sights on the next  challenge

Don’t be afraid to film yourself.  Take before and after videos to see the progress.  There are few things more motivating than to to see your movement (and your body) change.  It’s a highly personal experience and very rewarding.  You put in the work and you receive the reward.  

Speed bumps and stalls in progress are temporary, especially when following an effective training template. 

There will be days and weeks where you feel like you’re not gaining any ground on your goals.  These are the moments are when you strap in and train harder/smarter, with increased focus and intent.  Discipline.  

Above all else, keep moving and moving often.  Your movement capacity will expand to the degree you’re willing to move it.  Keep moving and your body will make you better at movement.  

On the flip side, your body will do the exact opposite if you don’t move.  You become an expert at not moving as the tissue lock up.  

Choose movement. 

Cheers to you.   

Subscribe

If you’ve enjoyed the material here, make sure you check out other M(eaux)tion content:

 

Cheers to the Basics of The Ido Portal Training Method…

KG

SaveSave