The Many Ways to Use Animal Flow in Workouts

Animal Flow, bodyweight training, Motion

Scorpion

“Hmmm… Animal Flow looks a bit moving yoga. Then again, it also looks a bit like Capoeira. Well, maybe not. Maybe it looks like gymnastics. Yes, definitely gymnastics. Wait… there’s another yoga exercise, now it looks like yoga again.”

These are exact thoughts I had watching Mike Fitch demonstrating a movement flow several years ago.


Watching Mike flow seamlessly around the empty room captivated me. Even to the untrained eye, it’s unmistakable when you see someone who has complete dominance (aka control) over their body. When you see it, you know it.

I crashed head first into Ido Portal Method and Animal Flow at about the same time. Which makes sense now since they are both rooted deeply in bodyweight based movement. 

At the time, Ido Portal was growing at breakneck speed, but he had not (and still hasn’t) packaged his movement system into a product. Animal Flow did have a product, which it has now updated into Animal Flow 2.0.

Crawling patterns and primal movement were gaining traction as validated tactics to reset one’s body, improve strength, stability, core integration, body controls, yadda yadda yadda. In reflection, it makes sense Animal Flow caught my eye because Traveling Forms (Ape, Beast, Crab) are crawling locomotion patterns. For branding purposes, Animal Flow refers to these three basic forms as “animal-like” exercises which they are, but they are also crawling patterns.

Piggybacking the opening paragraph of this blog post, the most important point I could make about integrating Animal Flow into your workouts is this: Shape, mold and make it function any way that suits you.

Animal Flow is a hybrid training system constructed from many other movement disciplines, therefore it can serve you any way you need it to.

Cardio conditioning? Move fast, aggressive, lots of transitions, soft but quick floor contacts.

Recovery? Full range of motion, move slow, controlled, breathe deep, hold positions, find the stretch.

Pre-Workout Warm Up? Move through a full range of motion, activate hard at end range looking for expanded range, build the tempo up from slow to fast.

Animal Flow as the workout? Leverage lots of different tempos, explore many positions, make shapes, breathe, bring the heart rate up, lower it back down, improvise, etc.

Ground-based movement can serve an infinite number of purposes. How do you want it to serve your needs? That’s what I’d like you to keep in mind as you read through the rest of this article.

The purpose of this article is two-fold:

1) Share Animal Flow movement tactics with people who aren’t currently familiar.

2) Expand the application of Animal Flow exercises.

In we go…

I won’t pretend like it was love at first sight.

It took me a while to jump into Animal Flow. I was already working yoga steadily on non-workout days. Days when my body needed a rest but craved a sweat, range of motion, slow tempo and breath work. You know, the calming effect yoga is famous for.

Once I finally committed to mixing in Traveling Forms more seriously, I could immediately feel the difference. I felt more connected from my top half through my core to my bottom half. Shoulders opened up and felt more stable. General body awareness in space and control improved also. 

Stepping away from lifting is a major reason my body “opened up” and felt more fluid and connected. Pressing pause on lifting for several days if not several weeks (even months) is something that changed my entire perspective on daily physical activity. I recommend anyone who’s been a die-hard lifter to remove yourself from weight training for an extended period of time. Don’t stop exercising during this time, rather, seek out alternatives.

Animal Flow is a perfect place to start and explore.

Using Animal Flow exercises for Pre-Workout Warm-Up

Initially, I started by using Traveling Forms during my warm-up. Here is how I structured everything…

Pre-Workout Warm-Up (15-20 minutes)
Foam Roll + Thoracic Mobility Peanut Drills
Dynamic Stretching
Activation (using mini bands, wall slides, etc)
Animal Flow Traveling Forms (and maybe some jump rope)
The Workout

Yes, I still foam roll.  

After working through more traditional strength and conditioning stretches, activation and mobility, I’d start crawling for 3-8 minutes, sometimes followed by jumping rope, sometimes not.

In the beginning, 3 minutes of crawling patterns seemed daunting. After a month or so, I was crawling without rest for 8-10 minutes. Challenging? Hell yes, but the body acclimates quickly with consistent practice.

This pre-workout routine provided enough time to explore each of the three Traveling Forms in isolation. Isolating new exercises has always been my strategy. Isolating an exercise allows me to focus on the mechanics of the movement. 

Beast

Favoritism and familiarity lead me to practice Beast and Crab first. Beast is a prone crawling pattern (chest to the floor) and Crab is a supine crawling pattern (chest to the ceiling). Beast and Crab are essentially opposites, and therefore complement each other very well. The difference in body position changes the stress on the core and arms, front, back, and side of the body. Each movement also challenges active mobility differently.

Currently, my home gym allows for 12 feet of crawling in any one direction. Working with my training space, I would crawl 12 feet forward, reverse it and crawl 12 feet back. The first couple of workouts I programmed low volume and a much slower tempo crawl.

Beast – Crawl down and back 5 times (120 ft of crawling)
Crab – Crawl down and back 5 times (120 ft of crawling)

Start Workout.

From here, I ramped it up pretty quickly. I get antsy.

Combine Beast and Crab together, crawling down and back 6 times each without rest. This will take about 5-6 minutes to complete with a steady tempo.

Once I started to explore and understand Animal Flow Switches, I integrated them into my little Beast/Crab crawling medley…

Forward Beast + Under-Switch + Reverse Crab

Forward Crab + Under-Switch + Reverse Beast

Start Workout.

Rinse and repeat for time. This combination is simple and effective. Crawl down forward, switch, come back in reverse.

Next, I played around with longer duration for each Traveling Form, ramping it up to 1-minute per exercise before switching to the next…

Cycle 1-Minute per exercise of:
1-minute Beast
1-minute Crab
1-minute Beast
1-minute Crab

Start Workout.

… And so on.

I recommend working these patterns for as long as you like. Don’t overthink it. The risk of overdoing crawling is almost non-existent. Of course, if your plan is resistance training afterward, leave something in the tank for the training session.

Eventually, I introduced Lateral Traveling Ape to the pre-workout routine. Lateral Traveling Ape was my first real exposure to side-to-side locomotion. I struggled. What my mind’s eye thought I was doing was not what the playback on my iPhone camera showed. My technique was brutal. But the pattern was completely foreign.

I practiced Lateral Traveling Ape more incrementally than Beast or Crab, starting with two reps in one direction, two reps back to where I started. Rest and repeat. A smooth flowing Lateral Traveling Ape did not come easily for me.

Fast forward to current day, I’ll rip out pre-workout Traveling Forms almost in any structure I like. Lately, a medley I’ve been enjoying has been:

Cycle 8 minutes of:
Lateral Traveling Ape 16 ft
Switch
Beast Crawl 16 ft
Switch
Crab Crawl 16 ft

Start Workout.

Cycle through each of the 3 Traveling Forms for 8 minutes without rest. You’ll never feel more ready for a workout as you will after this effective little medley.

The badass thing about Animal Flow exercises is that your body will learn the mechanics quickly with diligent practice. Lateral Traveling Ape went from being an exercise I avoided to one of my favorites.

Personally, I think there are a lot of people dabbling with crawling patterns, which is great, but not including enough volume to see desired results. I’m not implying you’ve got crawl for a .5 mile every workout, but if you really want to get benefit from crawling patterns, play around with increasing the volume (without bending on technique).

A Tool for Recovery…

I love many aspects of yoga and typically feel great afterward, but I don’t always enjoy how stationary yoga is. Yoga sessions can feel rather restricting. Stay on the mat, you must never part with your mat.

Animal Flow takes features of yoga and transforms it into a dynamic practice. Essentially, you can move around the room until you’re ready to hold a pose or position.

Transitioning into an animal-like crawl to relocate or continue switching body positions to find the next hold.

Combining movement with elements of yoga creates a comprehensive training session pack with benefits from each.  Here is a simple recovery workout…

Lateral Traveling Ape x10 yards
Beast Crawl x10 yards
Downward Dog x 5 long breaths
Reverse Beast x10 yards
Downward Dog x 5 long breaths
Crab Crawl x 10 yards
Table-Top x 5 long breaths
Reverse Crab Crawl x10 yards
Crab with Reach x3 each side
*** Repeat the cycle for time or rounds***

This simple recovery workout seamlessly fuses yoga with Animal Flow. I’ve worked sequences like this for 20-30 minutes and felt absolutely fantastic afterward.

Or, give this more comprehensive recovery session a try, which includes drills from Kinstretch and Animal Flow.

Start with some basic Kinstretch drills to nourish the joints, finishing with some dynamic Animal Flow exercises to further open up and re-educate the body to cross-crawling patterns, reaching and positional switches.

Kinstretch:
Hip CAR’s x5 each leg
Spinal CAR’s x3
Shoulder CAR’s x5 each arm

… Followed by…

Animal Flow:
Beast Crawl x 10 yards
Reverse Beast Crawl x 10 yards
Crab Crawl x 10 yards
Reverse Crab Crawl x 10 yards
Lateral Traveling Ape x 10 yards
Crab with Reach x 5 each side
Slow Under-Switch x 5 each side
Scorpion Switch x 3 each
Slow Side Kick-Throughs x 3 each side
*** Repeat for 3-4 rounds ***

*** Sidenote: If you aren’t familiar with Kinstretch, check it out. It will change your life.

This will take 30 minutes of your time (or less). Move slowly through each of these exercises in descending order (top to bottom). Breathe deep with control, owning each movement.

This workout has a boatload of natural joint mobility and muscle activation work in it. Crab with Reach alone is a million dollar movement. If you’re activating extending the hips and reaching hard in the high position of each Scorpion Switch, there is likely to be some soreness the next day.

A gentle recovery workout like this helps to open up the joints, turn on important muscles, challenge multi-planar core stability and while getting a sweat without the beaten down feeling.

It might seem off-topic to list sweating as a benefit of a recovery workout, but considering the skin is the largest organ of the human body and sweating helps eliminate toxins from the body, support proper immune function and fight out toxin-related diseases.

Animal Flow and Kettlebells for Cardio

Virtually any exercise or series of exercises can be adjusted to create a cardio training effect.

Limiting rest, increasing the tempo and exercise complexity are all fantastic ways to further tax the cardiovascular system.

The recipe is simple: global bodyweight movements recruit more muscles plus higher intensity tempo with little or no rest in between elevates heart rate and respiration. Across time and with enough intensity, the body will head straight into oxygen debt. Huffing and puffing begin.

Ground-based movements are a total body experience. Combining various Traveling Forms (ape, beast, crab, lizard crawl variations, etc) and Switches creates a potent multi-planar training effect. 

Kick-Throughs…
Kick-Throughs are an excellent ground-based cardio exercise. Kick-Throughs, similar to any other Animal Flow exercise, can be scaled to suit any skill or fitness level. The explosive nature of faster tempo Kick-Through’s makes them ideal for cardio.

There are two primary variations: Forward and Side Kick-Throughs.

Many people will find Side Kick-Throughs to be a great entry into higher tempo ground-based movement.

Side Kick-Throughs how-to:
• Start in the quadruped position (static Beast), hands and feet on the floor, knees hovering an inch above the floor.
• Lift and slide one leg underneath your body as you pivot on the supporting foot.
• Reach with the sliding leg and open up the chest.
• Return to the quadruped position and perform the same action on the opposite side.

Gradually increase the speed of the kick-through to the point where technique remains intact but on the verge of “out of control”. 15-20 repetitions per side of Side Kick-Throughs will get the heart rate going. Another measurement of work is time. Anywhere from 30-45 seconds of exertion is a great place to start.

Kick-Throughs pair very well with kettlebells, as you’ll see below.

Select two kettlebell exercises and one variation of kick-throughs. Here are two great examples.

Workout A
Kettlebell Swings x8-10
Side Kick-Throughs x8 each side
Kettlebell Overhead Press x8 each arm
*Repeat for 6-8 rounds, rest for 45-70 seconds between each round.

Or…

Workout B
Kettlebell Gorilla Row x8 each arm
Forward Kick-Throughs x5 each side
Kettlebell Deadlift x10
*Repeat for 6-8 rounds, rest for 45-70 seconds between each round.

Or…

Mix and Match: Alternate Workout A and Workout B
Round 1: Workout A
Rest 60 seconds
Round 2: Workout B
Rest 60 seconds
Round 3: Workout A
Rest 60 seconds
Round 4: Workout B
*** Repeat for 8 rounds ***

Each round you’re performing 3 completely different exercises, using the same tool (kettlebells). If you’re tight on space, limited on equipment or looking to keep training simple and effective, this is a fantastic option.

Improvised Workouts Ground Based Conditioning Plus Animal Flow…

This is my favorite part of this article.

Animal Flow is a flexible movement discipline that can serve as little or big of a role in your training as you need to. In this section, I’ll talk about using Animal Flow as the workout, not just part of the workout.

Practicing many of the Animal Flow elements in isolation leads to stringing together longer pre-planned sequences, which eventually leads to the total improvisation of a workout or freestyle. This is the “flow” part of Animal Flow.

Flowing between various exercises for several minutes changed the game for me. It’s liberating to move around an open space without having a plan, just an understanding of knowing you can move in and out of many different positions, making shapes, increasing tempo, slowing tempo, etc. You’re in control of the session, your mind-body connection is communicating the way it was designed.

Very poetic.

Improvised flow is the highest form of training. It’s essentially movement play and exploration. I touched on this in my popular Ido Portal Method post.

I have no recommendations for improvised workouts, as they are improvised.  You make it up as you go.  Take what you know about Animal Flow: locomotion patterns, switches, transitions, etc… and build a sequence.  

There is no wrong way to flow, just start moving.  

Workouts like this can last as long as you’d like. I’ve improvised for 20-30 minutes, increasing the speed of movement sporadically throughout the session but constantly moving and changing positions.

Closing Personal Commentary…

Equipment free, ground-based conditioning has expanded my conditioning in incredible ways. I am a huge advocate of rowing ergs, airbikes, skiergs and the like, but conditioning on an open floor is entirely different than machine-based conditioning.

I’m not anti-machine.

I still use my Assault Bike and Concept2 Rowing Erg 2-3 times per week. Not for extended periods, but long enough to matter.

Taking a break from machine-based cardio will make you realize how mindless it is. I’m not saying it’s easy. It’s difficult but mindless. The gears and levers of a cardio machine move through a fixed pattern/range of motion. How hard you push yourself on the machine is entirely up to you. It’s a mind game. It’s willpower.

The amount of energy required to crawl, bend, twist, lunge, reach, roll, sprawl, rotate, squat, press around an open floor intensely for an extended period of time is mind-blowing.  Especially if you are new to it.

—>  More details about Animal Flow 2.0

 

 

Cheers, 

Kyle

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Benefits of Animal Flow| Traveling Forms

Animal Flow, Motion

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Animal Flow is an innovative, gap bridging movement system built around fundamental bodyweight exercise, organized in a readymade package.  

The movement system is comprised of a wide range of exercise progressions to get a beginner flowing in their first workout, leading up to advanced movement mastery.

Animal Flow exercises and workouts are designed to help people improve strength, flexibility, body control and coordination.

At the end of the day, Animal Flow is a playful expression of what your body can do.

The most impressive aspect of Animal Flow is how well the movements and transitions fit together to create an artistic, fluid practice. 

For many reading this, starting up with Animal Flow may serve as a long overdue body reboot. The movements will ignite a re-discovery of what your body is capable of doing when it’s just you and some empty space on the floor.

The brilliance of Animal Flow is that it’s a melting pot of movement disciplines.  Instead of being locked into one movement discipline, Animal Flow draws the best from several practices like yoga, martial arts, parkour, break dancing, and gymnastics to name a few.

Training concepts taught in Animal Flow have become increasingly important as we learn more about modern-day physical activity, expanding movement capacity and improving movement I.Q.

Natural ground-based movement is as functional as it gets. The shift away from sets, reps and weight lifted represents the evolved, expanded idea of what it means to be “fit”.

Traveling Forms make up 1 of 6 components in the Animal Flow training system. 

What are Traveling Forms?

From the Animal Flow website:
“Traveling Forms are exercises that mimic the movements of animals. You’ll start with the “ABCs” – Ape, Beast, and Crab – to get you going on these full body conditioning moves. The traveling forms are essentially how we move like animals to improve the function of the human animal.”

Each of these moving forms has an emphasis on contralateral movement, which means the movement occurs across the body’s midline. For example, during Beast and Crab, the opposite hand and foot are going to move together. Contralateral movements are great for building body awareness and coordination.

Ape, Beast, and Crab are the “big three” Traveling Forms. These three exercises can be categorized as ground-based locomotion patterns. Locomotion, in laymen’s terms, means moving from one place to another. Walking, skipping, running, pushing a heavy sled, farmer walks are all variations of locomotion.

Traveling Forms are mainly performed in the quadrupedal position, with hands and feet interacting with the floor to create movement from one place to another.

Benefits of Animal Flow Traveling Forms?

Humans are bipedal creatures. We move most efficiently using our legs, placing one foot in front of the other to get where we need to go.

Practicing locomotion patterns with the body and head in unique positions other than upright walking position (head on shoulders, eyes forward, arms hanging at the sides, etc) challenges the body to re-orient itself to those uncommon positions.

Quadrupedal, animal-like movement patterns expand our movement capacities, making our body a more complete piece of machinery.

Sure, one could argue that life happens on two-feet and that’s partially true.

However, starting right now, pay close attention to how often you aren’t on two-feet. It’s a lot more frequent than you realize. Playing with your kids on the floor, reaching for an object under the couch or rolling out of bed are all simple examples of activities that happens in positions other than standing or walking.

One simple reason to supplement a training regimen with Animal Flow is to make life’s known and unknown tasks that much easier. A great goal of any fitness program should be to create a higher level of efficiency across a broader range of positions, whatever those positions may be.

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Practicing quadrupedal locomotion patterns doesn’t mean you have to stop being a bipedal creature and begin moving on all fours at work or around the house. Maybe you will, but I highly doubt it.

Traveling Forms articulate joints that rarely see any range of motion most days.  They also stimulate the provide a gentle loading for the upper extremities and demand the core musculature sort out new stimuli (cross-crawling)

Many people rehabilitating from nagging chronic dysfunction or acute trauma are often prescribed basic rolling and crawling patterns to re-establish movement integrity.

Other benefits of Animal Flow:

  • Establish neuromuscular links throughout the kinetic exercise chain.
  • Movements are multi-planar, preparing the body for different planes of motion.
    • Up and down
    • Side to Side
    • Transverse (rotational)
  • Flexibility through movement and the opening of fascial lines and slings.
  • Full articulation of joints to reinforce mobility.
  • Reconnecting the brain-body activity with contra-lateral movements.
  • Exposure of asymmetries and energy leaks as you move closer to the ground (versus standing).

Here’s another great reason to implement Animal Flow style drills… They aren’t boring.

Does this look boring?  


Yes, some might say it’s superficial to start a new exercise venture solely because it’s new and exciting, but we shouldn’t act like it’s a bad thing. If you’ve been going through the motions or near giving up on working out because you’re bored to tears, it’s absolutely worth exploring new training methods to re-ignite feelings of excitement.

Or, maybe your gut’s telling you there must be something other than counting sets, reps and chasing numbers in the gym. Trust your gut, it’s accurate. Traveling Forms satisfy the free movement craving quickly, which is often a much-needed breath of fresh air and departure from the traditional.

Let’s take look at each of the three basic forms taught in Animal Flow…

Ape

Of the three foundational Animal Flow Traveling Forms, it’s likely Ape will be the most challenge technique-wise. Timing, force absorption, core compression, and flexibility are all important to a smooth Ape.  

Traveling Ape Variations:
– Forward Ape
– Reverse Ape
– Lateral Ape

Beast

Screen Shot 2017-11-13 at 6.50.24 PM

Cross-crawling patterns have long been hailed as a re-calibration activity for rehabilitation specialists. But you don’t have to suffer an injury to reap the benefits of crawling. Beast, is an ideal crawling exercise for anyone and everyone. Beast is fantastic as a warm-up or as part of the workout. Traveling Forms like Beast are important for reinforcing and building reflexive strength along with connecting the left side of the brain with the right side.

Small space? No worries.

Beast is an adaptable exercise to fit the space you are training in. In my basement, I’ve got no more than 10 feet in any one direction. I make it work by perfectly by making more trips. Reverse Beast is a challenging variation because the eyes aren’t seeing where the feet are being placed, it’s all by feel.   

For people that find themselves traveling a lot, stuck in hotel rooms, Beast is PERFECT. If you’ve got 8-10 feet of space, Beast is in your wheelhouse.

Beast can be modified to suit a wide variety of training stimuli and goals. Ramp up the tempo for cardio, slow it down for movement control and an emphasis on core and joint stability.

I suggest practicing Beast crawling slow and controlled establish a familiarization with technique. But once you’re acclimated to the demands of Beast, ramp up the intensity to initiate a more potent cardio conditioning effect.

Traveling Beast Variations:
– Forward Beast
– Reverse Beast
– Lateral Beast

Crab

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The opposite of Beast is Crab, literally. Crab positions the front of the body toward the ceiling with arms supporting behind the back and inches in front of the glutes. Each hand placement is performed without sight and many will find out how good their shoulder extension is. Crawling in a modified supine position engages the backside muscles of the legs along with loading the shoulders in a unique extended position.

Crab is a unique exercise because of the way it engages the lats, traps and external shoulder rotators, opens up the anterior chain while simultaneously activating the posterior chain.
Of the three basic Traveling Forms, Crab is the most difficult to modify for higher intensity work. The mechanics of crawling fast in a modified supine position is not ideal. However, Crab serves a valuable purpose inside of Animal Flow, especially with flow workouts.

Traveling Crab variations:
– Forward Crab
– Reverse Crab
– Lateral Crab

Workout applications for Traveling Forms

Traveling Form exercises can be used as warm-up drills, recovery from the previous day’s training stress, included into a workout circuit or practiced inside of a flow for long durations. Because we are dealing with natural bodyweight movement you can practice these anytime. Warm or cold, go for it. Practice means progress and if you stick with it long enough, movement mastery.

Personally, I prefer to practice fewer skills in a “less but better” training format. Do fewer things but do them better. Early on, I practiced Ape, Beast, and Crab in isolation with extremely slow tempos to lock down motor control, a range of motion and timing.

Slowing down exercise tempo is a great way to reveal areas that need more attention, along with a simple assessment of ownership over the movement.

In isolation, I would work each basic form across 10-15 yards, mainly because that is the length of the space I had to work with. Many times I would slow the crawl to last 2-3 minutes across that distance. It’s brutally challenging and exhausting, yet great for building strength, stability, and endurance.

Traveling Forms can also be brilliant for improving cardio conditioning. Simply increase the tempo and intensity. Move faster. 

Take that slow Beast crawl I referred to earlier and speed it up. Don’t lose control of your technique or core. Aim for soft hand and foot contacts.

Change of direction, body position, loading the upper extremities, tension, crawling, sprawling will jack up your heart rate as fast as any other form of cardio. All without any equipment.

Expand Movement with Animal Flow

Currently, Animal Flow is now in version 2.0. The videos have been reshot, edited with a streaming format available. 

Animal Flow 2.0 includes 26 total exercises and 20 example flows.

The basic Traveling Forms we talked about in this article make up 3 out of those 26 exercises.

If you’ve been looking for the next realm of movement, Animal may be what you’ve been searching for.  I’ll continue to post updates over the coming months. 

I’ll continue to post updates over the coming months.  Exercise progressions, flows and other details about how I supplement Animal Flow into my own training.  

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Cheers, 

Kyle 

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 

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 

 

 

 

 

 

 

 

Basics of Animal Flow| The A-B-C’s of Traveling Forms

Animal Flow, Motion

Animal Flow is a brilliantly designed bodyweight fitness program that can challenge a beginner or someone looking to develop true movement mastery. 

Created by Mike Fitch, Animal flow is a bodyweight ground-based movement training system that integrates several training methodologies into one unique workout experience.  

If you look closely, you’ll see traditional and hybrid elements of yoga, ground-based locomotion, and various gymnastics drills fused into one flexible training system.

Animal Flow is made up of various Transitions, Switches and Traveling Form exercises, which are modeled after animal-like movements.  

Of particular importance to me, is the fact that Animal Flow is scalable to any fitness level.  

If only the really fit people can benefit from a workout system, what is the point?  And vice versa.

Well designed, scalable training programs have limitless possibilities for progression.  This translates into months and likely years of physical improvement.  

Talking with my wife the other day, I mentioned that practicing movement keeps people younger for longer.   

You’ve probably seen some of the movements…

Most people will be able to identify many of the traveling forms included in Animal Flow workouts.  Of the three main traveling forms:  Ape, Beast and Crab, only Beast has been more commonly referred to as “bear” or “bear crawling” in other areas of fitness.  

Here’s a translation chart:

Animal Flow -> Other Fitness Names

Ape -> Gorilla

Beast -> Bear

Crab -> Crab  

The really stuffy fitness crowd may be using terms like supine or prone, but for simplicity and memory of the Animal Flow movement catalog, animal names are best for identifying the patterns.

Adding Traveling Forms to my workouts…

Over the last few months, I’ve increased my weekly frequency of crawling and traveling forms from 1-2 times per week (only in warm ups), to almost daily and for much longer durations.  

I’ve posted several videos on the Meauxtion YouTube page demonstrating 5+minutes of traveling forms/crawling.  5+ minutes seems like a long time to be fixed in a crawling position but when you’re focused on soft interactions with the floor and body position, the time passes quickly.  

If you increase the tempo of the traveling forms (and transitions/switches) to initiate a cardio training effect, then yes, time drags on as it often does with other forms of cardio.

But crawling is an exercise thriving off of soft and controlled interactions with the ground.  There is virtually no impact force while crawling.  

Increasing the time spent crawling using it’s variation is more endurance related.  The limiting factor for long duration crawling might be hand/wrist conditioning, upper extremity 

How I use traveling forms…

When I’m looking to challenge my core and upper extremities with some loading but still engage in movement, crawling serves a valuable purpose.  Particularly on days where I wake up and feel residual fatigue or muscle soreness from the previous day’s resistance training or metabolic conditioning workouts.  

All three of the featured Traveling Forms have a couple variations:

  •  Fast or slow tempo
  •  Forward, Reverse or Lateral

If your new to Animal Flow exercises, slow and controlled tempo is a logical place to start, as it will allow for motor pattern education.  With practice, it will not take long to establish control in these positions.  

From there, the movements can be adjusted to a faster cadence in order to challenge your cardio. 

A is for Ape

B is for Beast

C is for Crab

Another “Why?” behind including more Traveling Forms… 

Here’s another reason for including more Traveling Forms in my workouts:  I find it interesting and I look forward to it.

With regard to training, I am a chronic justifier.  Meaning, in the past, I rarely train for the fun of it.  Every exercise, set and rep scheme, weight, duration could be monitored and justified to have a specific purpose.  

Don’t get me wrong, I have always enjoyed the challenge of training, but I have never really stopped and thought, “Man, I am really having a great time right now”.  

Animal Flow Traveling Forms injected some fun into my training regimen.  

One of the secrets of maintaining a healthy relationship with your fitness is to partake in activities you look forward to.  The human mind is too weak to sustain a workout regimen you’re not looking forward to.  You’ll fizzle out on it in time.

Animal Flow and Ido Portal Method training re-ignited my interest in exploring my movement capacity.  I love a good physical challenge, and these bodyweight ground-based movement patterns provide it every single time.

Engaging in more locomotion-based exercises reminded me it’s possible to leave a workout exhausted but REFRESHED, not beaten into a pulp.  

Lizard crawling for 10-15 yards (Ido Portal Method) can leave your body feeling as if you’ve never worked out a day in your life.  This is largely because it’s new and you haven’t done it before, I get that.  But the challenge of such ground-based crawling, even shorter distances, can’t be denied.  

One big benefit to learning the basics of Animal Flow is it’s rooted in bodyweight based training.  

What does this mean?  It means…

… everywhere you go, no matter what the circumstances or limitations, if you’ve got a little time and space, you’ve got an Animal Flow workout in your back pocket.  

The anxiety relief in being able to workout wherever and whenever is HUGE.  It may be hard to understand until you’re in the situation.  

For more info, check out the Animal Flow website.

 

 

Cheers to the Basics of Animal Flow,

Kyle 

 

10 Best Exercises for Burning Stubborn Body Fat

fat loss

In the gym, accelerating the process of fat loss is simple.

But, like anything unfamiliar, how to go about achieving fat loss can be confusing from the outside looking in.  

What exercises should I choose?  How many sets/reps of each?  How much weight should I use?  How many days per week?  How long should the workout last?  

These are all great questions.  If you’re asking them, you’re on the right track.

In the gym, maximum metabolic disruption is the name of the game.  

In 30-45 minutes, you should be able to train nearly every muscle, priming it for fat loss and lean muscle layering.

Do more work in less time to create a global training effect.  

In some cases, you may do more work in the same amount of time, which is still a form of progress.

I tricked you, I’m sorry…

In a way, I tricked you into reading this article by including “best exercises” in the title.  

For that, I sincerely apologize.  But to be honest, saying one exercise is going to magically burn all the fat off your body is a complete lie.  

One exercise won’t do it.  

What we could say is some exercises are a much better choice for fat loss, and even going a bit further we could say the combination of several exercises in a workout session will give your body the best opportunity to eliminate unwanted fat.  

Generally speaking, multi-joint compound exercises get more muscles working together are better than isolated exercises which have only one joint moving and fewer muscles.  

Important thought:  The best fast loss exercises are also the best exercises for almost any fitness goal.  

Just as no single exercise is going to melt fat from your body, no single workout is going to burn all of the fat off your body.  

A series of smart workouts will accelerate the fat loss process.

It’s all about creating a training effect.

How can workouts help with fat loss?  

  • Burn calories at time of workout (thermic effect of exercise)
  • Increased calorie burn after workout (EPOC)
  • Build lean muscle (requires more calories to maintain itself)
  • Increase resting metabolic rate (60-80% of all calories are expended at rest)

How do we create a fat burning state in the gym?  

There are a few time-tested methods to jumpstart the fat burning process:

  •  Higher Intensity Interval Training (cardio conditioning)
  •  Multi-joint Resistance Training (muscle conditioning)
  •  Multi-Planar Ground-Based Movement (muscle and cardio)
  •  Be inefficient.
  •  The combination of all of the above.

High(er) Intensity Interval Training

“High” is going to vary from person to person.  What may be “high” for me might be too high for you, or vice versa.  Instead, I choose to refer to interval training as “high(er)”.  

For the purposes of this article, let’s refer to high intensity interval training as cardio dominant activities where you exert at intensities that causes your body to go into oxygen debt during the intense work sets.  

This type a training has a precise work:rest format that can be monitored by time or a heart rate monitor (beats per minute).   

Rowing, biking, running are amazing activities for interval training which have a higher emphasis on cardio conditioning.

Multi-Joint Resistance Training

Resistance training with BIG movements like squats, swings, pressing and pulling increases the thermic effect of activity (calories burned during exercise) and metabolic rate.  Resistance training also builds lean muscle which requires more energy to maintain and repair post-workout than fat tissue.  

Multi-Planar Ground-Based Movement

At risk of sound cliché, ground-based movement is the new kid on the block.  It’s a brilliant paradigm shift in how practice fitness, building movement capacity and improving strength and cardio.  

Ground-based movement is a very broad description for low position drills like crawling, rolling, bounding, hand balancing, yoga, etc.  Much of the modern ground-based movement training has been led by Ido Portal and Mike Fitch (creator of Animal Flow).

Inefficiency

The more inefficient you are at an exercise or series of exercises, the harder your body has to work to complete those exercises.  Muscles fatigue faster and more energy (calories) is expended doing the work.  

*** If you’re going to leverage inefficient exercise, make sure you have some kind of prior background experience with that exercise.  Don’t jump into a set of kettlebell swings midway through a workout if you’ve never swung a kettlebell.  This poses a high potential risk of injury.  Not worth it.  

Instead, re-visit exercises you haven’t included in your training sessions for a while.  You’ll still know how to execute exercise technique, but your body will have lost it’s efficiency.

Nutrition Scolding…

[No fat loss article would be complete without giving a head nod to importance of nutrition.  Creating a caloric deficit, eating mostly plants with adequate amounts of protein and hydration with low/zero calorie beverages (aka: water) is in fact the magic behind much of losing body fat.  

Keeping calorie expenditure higher than calorie intake, along with choosing nutrient-dense foods and beverages that will sustain your activity level and nourish your body post-exercise is the path to fat loss.]

Progressive Overload and Baseline Fitness Testing…

Progressive Overload is a foundational principle to all movement training.  

To help decide the appropriate amount of progressive overload needed for each exercise (and shape the structure of your workouts) it is important to establish a baseline of your movement capacity.  

A baseline fitness test gives you information (however painful of a reality it might be) on where you are starting from, so a plan can be organized to make future progress.

A baseline fitness test can be very simple:  

  • How many strict bodyweight push-ups, squats, lunges, chin-ups/pull-ups can you do?  
  • How long can you hold a front plank, side plank, dead hang from a bar?
  • How many burpees can you do in 60 seconds?
  • How far can you bear crawl before stopping?

Once you’ve got a baseline, you can pinpoint not only the exercises, but sets and reps, time under tension, rounds, rest periods and duration.  

Here are my picks for 10 best fat loss exercises…

Burpees (total body)


The burpee might be the single most hated exercise on this list, which why it deserves first mention. Burpees are a total body movement that combines a hip-hinge, plank, push-up, squat, and jump, all in one shot.  

Burpees are a logical choice for this list because they are a bodyweight exercise, which means you can do them anywhere and anytime.  

Workout challenge:  How fast can you complete 100 burpees?

Animal Crawling (ground-based total body)

I’d bet a lot of fat loss articles don’t include crawling as a valid form of exercise to burn fat, but it is.

Basic crawling variations like the bear, ape and crab are examples of beginner locomotion drills that will challenge your core and upper body endurance like little else.

Ground-based bodyweight workout programs like Animal Flow are built animal-based exercises, designed to reconnect your body’s natural ability to navigate movement on the floor.  

Even if you’re tight on space, find a way to include crawling in your next workout.  Over time, you’ll notice crawling more consistently will do wonders for increasing shoulder health, upper extremity endurance and integrated core control.  

If you want to dive into the world of ground-based movement, check out Animal Flow.   

Workout challenge:  Bear crawling work capacity (4 rounds)

  • Round 1:  Strict bear crawl as far as possible (measure by distance or time)
  • Round 2:  Rest 30 seconds and repeat for 3/4 distance or time.
  • Round 3:  Rest 30 second and repeat for 3/4 distance or time
  • Round 4:  Rest 30 seconds and repeat for 3/4 distance or time.

Turkish Get-Ups (total body)

Turkish Get-Ups (TGU’s) is a layered approach to moving from lying flat on your back to 

Go from lying on your back to standing as efficiently as possible… with weight in your hand.  In slang terms, this what a turkish get-up accomplishes.  

Inside of a turkish get-up, you’ve got many exercises:  cross-body diagonal abdominal crunches, static overhead weighted holds, lunges, windmills, hip lifts.  

A turkish get up is a movement sequence with many layers, all of which can be practiced on their own to enhance your TGU proficiency.  

Workout Challenge:  Complete 10 minutes of Turkish Get-Ups (continuous)

Kettlebell Snatches (ballistic total body)


Kettlebell snatch workouts are legendary for boosting conditioning and burning fat.  The ballistic nature of the snatches coupled with the large amount of muscles used makes the training effect incredible.

Even 1-2 minutes of aggressive snatches will leave you gasping.  The design of the kettlebell and the exercise technique of the snatch allows for a natural flow from rep to rep.  

Personally, I’ve rarely seen my heart rate climb as high as it does when snatching a kettlebell.  

This means a large amount of work can be done in a short amount of time.  

Workout Challenge:  Secret Service Snatch Test (SSST) 

Thrusters (total body)

Squat and press, squat and press, squat and press.  

“Thrusters” are the combination of a squat and an overhead press.  Fusing squats and presses together creates a massive training stimulus.  Thrusters are pure work, which no real-time to rest between each repetition.  

Thrusters can be performed using a variety of training tools:  kettlebells, barbells, sandbags or dumbbells.  All provide a slightly different look at the same exercise.

Workout Challenge:  Every minute on the minute for 10 minutes, complete 10 thrusters.

Kettlebell Swings (ballistic lower body pull)


Kettlebells by design, are naturally a great tool to burn fat.  

Similar to kettlebell snatches, there is a tremendous amount of muscle tension throughout the entire arc range of motion in a kettlebell swing.  Speed of repetition and muscles engagement create a training effect unlike any other fitness tool.  When the hips get involved in an exercise, it usually means a global training effect.  

Workout Challenge:  Complete 15 sec swings, 15 sec rest for 24 rounds (12 minutes)

Sandbag Squats (lower body push)

The sandbag is one of the most underrated training tools out there.  Unlike a barbell which has rigid structure, sandbags are constantly shifting and changing shape.  This requires your body to make constant adjustments to these shifts and shape in real-time.  Whether you’ve got 100lbs in a sandbag or 100lbs on a barbell, weight is weight.  But, I guarantee you a 100lb sandbag is going to feel a lot heavier than a 100lb barbell.  

Mix up how you hold the sandbag when squatting.  Bear hug, front rack, underarm hook and shouldering will challenge your body in very different ways.  

Workout Challenge:  Descending Sandbag Squats

  • Set #1:  Complete as many reps of sandbag squats as possible without rest.  
  • Set #2:  Rest 45 seconds, now complete half the reps of Set #1.
  • Set #3:  Rest 30 seconds, now complete half the reps of Set #2.
  • Set #4: Rest 15 seconds, now complete half the reps of Set #3.

Chin-Ups/Pull-Ups (upper body pull)


No fat loss article would be complete without mentioning vertical pulling exercises like chin-ups and pull-ups.  For many, these will be the most frustrating exercises on the list because they are frequently the weakest lifts on the list.

Exercise regression is the path to your first chin-up/pull-ups and exercise progression is the path to building on that achievement.  If you can’t yet execute a full range of motion chin-up/pull-ups, you’ve got a couple effective options:  decrease the weight being pulled or practice one phase of the exercise.  

Stretch band-assisted chin-ups/pull-ups will decrease the amount of weight you’re required to pull on each repetition, making the exercise more manageable.  Wrap the band around the bar overhead, then down around the shin of a flexed knee or way down around your foot.  

If don’t have a stretch band, you can still make gains by practicing one phase of the exercise, the eccentric or lowering phase.  Start at the top of the chin-up/pull-up and lower yourself to the bottom as slowly as possible.  Eccentrics are well-known for producing muscle soreness, you’ve been warned.  

Workout Challenge:  Perform a 1-Minute Chin-Up

Push-Up Variations (upper body push)

Push-ups are my choice for best upper body pushing exercise.  Pressing exercises can be split up into two categories:  vertical and horizontal.  Vertical pushing extends the arms overhead and horizontal pushing extends the arms out in front of the body.  

Push-ups can be done anywhere, anytime with no equipment.  The variations are seemingly limitless.  The basic traditional push-up is a fantastic choice for metabolic workouts, as it requires little thought and set-up, yet worthy training stimulus to the core and pushing muscles of the upper body. 

Workout Challenge:  Perform 15 push-ups every minute on the minute for 10 minutes (150 total reps)

Lunge Variations (lower body pull)


Lunges are lower body exercise to train primarily the hips, hamstrings and adductors.  

Lunging is unique because it has many variations.  You could lunge front to back, side to side, rotationally, explosively, moving across a distance, on an incline or decline, or stationary if space is limited.    

Adding external weight to a lunge will challenge the core and grip muscles.  External weight could be placed in several positions:  arms hanging at the sides, chest height in a racked position, arms extended overhead, resting on the shoulders or varied (one arm hanging down, the other supporting weight overhead)  

If you want to go hands-free and make lunging more natural, a weight vest is a great option.  

Being able to lunge successfully becomes more important as we age, to preserve and extend quality of life.  Most times we get up off the floor into a standing position, we are essentially performing a variation of a lunge.  

Splitting your stance (not to be mis-read as “splitting your pants”) reduces the width of your base of support which increases the instability.  L

Generally speaking, if you want to make a lower body exercise more challenging without adding weight, here is how you do it:

Option 1:  Narrow the distance of base of support (squats)

Option 2:  Stagger the base of support (lunge)

Option 3:  Stagger AND narrow the base of support (inline lunge)

Option 4:  Partial support (rear foot elevated split squats)

Option 5:  Unsupported Single leg base of support (single leg deadliest or pistol squat)

I know option 4 and 5 are not technically a lunges, but the point was to lay out a nice progression to follow.

Workout Challenge:  How far/long can you lunge walk with 15 lbs (females) or 30lb (males) in each hand?

High Plank Rows (upper body pull)

Rowing while supporting yourself in a high plank position is a humbling experience, particularly for your core muscles.  Dragon flags and toe-to-bar are hyped as being incredible core strength builders, but high plank rows may make you rethink core training altogether.  

Alternate each arm while rowing.  For added challenge, pause the motion when the hand reaches your side, lower slowly.  The body tension needed to perform this drill is incredible.  You’ve got to be rigid from head to heel, front side and back side.  

Workout Challenge:  Perform 20 repetitions of high plank rows on each arm.

Try the workout challenges!  

Most of the challenges require less than 15 minutes of your time, and will be a good eye opener to the possibilities.  The workout challenges can also serve as baseline numbers to assess progress down the road.

The training options are only limited by your creativity.  

Now you can mix and match these 10 exercise to create effective workouts.

How to create a fat loss workout?  

Choose one exercise from each of the following movement patterns:  

  1.  Upper body pull
  2.  Upper body push
  3.  Lower body pull 
  4.  Lower body push
  5.  Total Body or Core Exercise 

Hybrid movements like burpees or thrusters combine several movement patterns into one exercise, compounding the amount of work being performed.  Most people will find hybrid exercises like thrusters to exhaust the body much quicker than if you performed a set of squats and overhead presses on their own.

How many reps per exercise?

Play around with reps.  Vary them high, very them low.  Generally, anywhere from 8-15 reps will provide a good training effect.  

Personally, I prefer keeping the reps on the lower side so I can increase the amount of weight for each exercise.  I have found the training effect to be profound with lower reps and higher loads.

How many rounds?  

Rounds are the cycles through each exercise and reps per exercise.  

Generally speaking, a great workout at the right intensity should go anywhere from 4-8 rounds, rarely more.  

If you’re able to push passed 8 rounds with ease, it’s probably time to increase the weight used or the complexity of the movement.  

How much rest between rounds?

Again, this will vary depending on fitness level.  However, 30-75 seconds is a good target amount of rest between working sets.  As your body adapts to the stress, you’ll find it’s necessary to decrease the rest in order to keep progressing.  

In tough workouts it might not feel like it, but the human body is brilliantly designed to adapt to physical stresses.  

You train and break down, you recover, regenerate and grow.  

Here’s another idea for resting between each round, descending rest periods.  

For example:

Round 1:  Rest 25 seconds

Round 2:  Rest 35 seconds

Round 3:   Rest 45 seconds

Round 4:  Rest 55 seconds

Round 5:  Rest 65 seconds

Round 6:  Rest 75 seconds

Using this rest period structure, you’re challenging yourself harder on the front end of the workout since rest is far shorter but the work remains the same.  As you progress through the rounds, your rest periods lengthen to accommodate the accumulating fatigue.  

Start right now!

Don’t read this and forget about it.  Read it, write it down and do it today or tonight.  

You have everything you need to organize several of these exercises into a workout conducive for burning fat.

Don’t over think it.  Choose exercises for each of exercises, 1-5 above and you’ve just designed a workout to torch fat.

 

Cheers to your workout…

Kyle 

Animal Flow: Movement Training for Fans of Ido Portal Method

Animal Flow

Screen Shot 2017-06-02 at 6.43.52 AM

“Animal Flow is an innovative fitness program that combines quadrupedal and ground-based movement with element from various bodyweight-training disciplines to create a fun, challenging workout emphasizing multi-planar, fluid movement.”  

If you’ve been hunting for a movement system to deepen your understanding of Ido Portal’s locomotion exercises, Animal Flow is the system to follow.  

Animal Flow’s training methodology embodies the evolution my own fitness practice has experienced over the last several years.  

The “your body is a barbell” is cliché statement, but a true statement about bodyweight training.  Everywhere you go, no matter what the circumstance, bodyweight training is a tool to be leveraged.  

Don’t stop at isolation…

A lot of people stop the bus at basic bodyweight training:  push-ups, pull-ups, squats, lunges, etc.  I have nothing against basic bodyweight training because it’s brutally effective for improving performance, it’s free and it’s arguably the most functional form of resistance training.  

You can live a great life by hammering away on basic bodyweight movements.

However, as I mentioned in my post “Basics of the Ido Portal Method”, a lot of people have an innate desire to explore what’s beyond isolation movements.  

After a while, it’s common to feel like your workouts are being reduced down to numbers (quantified progress):  more reps, more sets, more time, etc. 

There’s nothing wrong with quantified progress.  Quantifying your workouts practice is a great way to measure improvement or stagnation.  Scanning your numbers can help you evaluate if your current training plan working the way it should.  

It’s not much different than following a recipe in the kitchen.

But there is another realm, one where you’re moving without being restricted to reps and sets and time.  

This realm explores your body’s movement capacity through space.  

Twisting, turning, reaching, pulling, pushing, shifting, transitioning, flowing.

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Some of these body positions are common and familiar, some are not.  Training uncomfortable positions is important to prepare the body for unpredictable scenarios.

Movement capacity development.  

 

Ground-based movement training benefits ANYONE and EVERYONE.  Why?  Because it is life played out through the movement lens.  Everywhere you go, your body is right there with you.  

Enter: Animal Flow…

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  • Anything in BLACK is information from the Animal Flow website.  
  • Comments in RED are my interpretation and elaboration on those points.  

What comprises the Animal Flow program?

“Animal Flow includes a wide range of exercises and movement combinations that are grouped into six components, each designed to elicit specific results. The six components can be mixed and matched in many ways, and you can incorporate one, some, or all of them in your workouts! The six components include:

Wrist Mobilizations

Wrist Mobilizations include a range of simple exercises designed to increase the flexibility and strength of your wrists, which is particularly important for any practice where you are spending a lot of time on your hands.”

– Although most of human life is spent either sitting or standing, training the hands/wrists/arms to tolerate a more robust range of motion and loading stress in various positions is important.  

Our wrists and arms aren’t designed to hang at our sides or flexed up on a keyboard for all day every day.  Hanging, brachiation, crawling, climbing are all activities humans should be able to do.  

More specific to the Animal Flow program, wrist preparation ensures your body is prepared to handle the load stress.

Activations

Activations are static holds we perform to connect the body before we start our practice. Examples include Static Beast Hold, Static Crab Hold, and Limb Lifts.”

– Activating dormant muscles is helps protect our bodies against acute injury and chronic aches and pains.  It boosts our ability to accomplish common daily tasks efficiently.

This is sometimes referred to as “pre-hab”.  Again, cliché, but important.

It’s not necessary to suffer an injury to begin paying attention to muscle activation.  Basic maintenance can keep a person functioning on a high level without pain or risk of injury. 

Imagine how much better a squat would be if your glute muscles knew they were supposed to participate in the exercise.

Isolated activation exercises remind these muscles they’ve got an active role in the exercise to come.

Form Specific Stretches

Form Specific Stretches are full body stretches that start in an animal form and then move through a wide range of motion. This increases your mobility and flexibility throughout the entire body. Examples include the Ape Reach, Beast Reach, Crab Reach and Scorpion Reach.”

Stretching is not dead, so don’t throw the baby out with the bathwater. Mis-directed, poorly performed stretches are dead.  Stretching areas that don’t need to be stretched is dead.  

Smart, intelligent stretching in combination with passive and active mobilization techniques are a smarter way to achieve a more functional range of motion.  Hello, KinStretch.

Traveling Forms

Traveling Forms are exercises that mimic the movements of animals. You’ll start with the “ABCs” – Ape, Beast, and Crab – to get you going on these full body conditioning moves. The traveling forms are essentially how we move like animals to improve the function of the human animal.”

 

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The human body is designed to navigate many different forms movement.

The ability to handle your body while performing uncommon movement tasks (example: crawling) beyond standing and walking will serve you well across life.  It gives quality to your years.    

Crawling (and the many variations of crawling) is a major component of Traveling Forms.  Yes, this is a similar crawling we do as infants.  Funny how we regress back to our earliest forms of movement as a reset later in life.

Crawling is an under-estimated, challenging form of movement that trains the body to handle unique body positions, transitions, upper extremity loading and core activation.  

The other, a less scientific reason to crawl, is it’s fun.  Plain and simple.  Crawling is an uncommon activity that is fun.  Life’s too short to not have fun.  

Fact:  a person is more apt to stick to training if there is fun involved.  Prove me wrong.

Switches and Transitions

Switches and Transitions are dynamic movements that we perform one after the other, creating the “flow” of Animal Flow. You can transfer from one form to another, or repeat the same one as a drill. Examples include the many variations for Underswitches, Side Kickthroughs, Front Kickthroughs, and Scorpions.”

– Combining 2-3 exercises is a great way to create a training effect beyond what’s possible by practicing only one drill in isolation.

Transitioning from crawling, to kick throughs into hollow-body rocks will challenge your body to adapt to several different patterns and planes of movement and muscular stress.

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Here’s an example:  Animal Flow Workout – Long Cycle Ground Based Movement 

These sequences can be practiced for extended periods of time to increase the demand on endurance and cardio.

A workout becomes an experience at this stage.  Switches and transitions is where people begin noticing they’re having fun. 

Flow

Flow: Your Flow is where the real magic happens. You’ll combine the Animal Flow moves by linking them together in a fluid sequence, seamlessly transferring energy from one move to the next. Flows may be a choreographed sequence practiced over multiple sessions, or may be created freestyle!”

No secrets here, it will take dedicated practice and patience to arrive at the “flow” stage.  Those who stick to the plan will make the gains needed to begin moving freely, improvising each movement as you go.  

Like words making a sentence, exercises stitch themselves together, “flowing”. 

In sync, the mind and body connection is extremely powerful.  Flow a physical demonstration of a mind that is free.

Bringing it home…

A balanced approach of traditional resistance training, gymnastics, and ground-based exercises can make a person dangerous.  Each philosophy improves the others.

If you’re a fan of Ido Portal’s methodology, Animal Flow is a logical training system to look into.  

Ido hasn’t produced a product for the masses yet, and I suspect he will never release a product.  

The current options to train under the Ido Portal Method are private online training or attendance of a seminar.  Not ideal and both cost a small fortune. Ido is in high demand right now.  

You could always cherry-pick drills from YouTube videos (as I have done), but you’ll never progress as quickly as if you were following a system.  

Training systems are designed with an end goal:  results.

If you’re interested in expanding your movement capacity, check out: Animal Flow 2.0

 

Cheers to discovering your movement capacity, 

Kyle 

 

 

 

 

 

Ido Portal Method Lizard Crawl Exercises For Beginners

Ido Portal

 

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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

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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.  

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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.

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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

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Step, lower down, reach and breathe…

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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
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“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.  

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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

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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

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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

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 

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 effectiveness of 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.)

Mixing traditional strength training with body-weight based (think gymnastics-like) exercise is a potent combination.  Both are time-tested, proven strength building strategies essential to developing a body capable of transitioning to next level movement training.  

One is not superior to the other, they both have valuable application in a workout regimen.

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 is a great video example of what I’m referring to:

I might sound like a psychotic fan, but this stuff is a revolutionary paradigm shift in fitness.  Something I believe the world will slowly beginning warm up to.

Nike has…

Ido Portal Nike

Ido often refers to himself as a “mover”, thus the name of his crazy expensive yet popular and consistently sold out training camps, “MovementX”.

It’s been said a picture is worth a thousand words, maybe this video is worth a million.  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, it’s mesmerizing watching someone move like water.  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. 

Just your body and an open space.

Many people are quickly humbled by the amount of mobility, stability, and strength needed to complete the locomotion patterns.  You need them all, sometimes just 1 or 2 and sometimes all of them at once.  

Ground based movement work is easily the most effective new training methods I’ve brought into my personal movement practice.

The reconnection I’ve felt with movement has been tremendous.  I’m so much stronger (and confident) in a wide spectrum of movements and body positions.  

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 because most folks need to focus on nailing down the elements of Isolation and Integration.  

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 engineered 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.  

Traditional physical fitness methods aren’t going anywhere soon, nor should they.  

You must spend a great deal of time working on Ido Portal Isolation exercises.  Groove the technique, build strength, increase joint stability and mobility.  This is the foundation.  

A stronger, more stable, more mobile, more resilient body makes for a more useful human.  

Those who are interested in Ido Portal Method may be looking for a product to further understand the training system.  

You’re not going to find it today, and may never find it.  I don’t think it’s going to take shape.  Ido’s online store has been empty for 4 years running.  I’m waiting for it, you’re waiting for it, we are all waiting for it.  

So I did some research on alternative training programs that could bring me face to face with many of the elements taught in Ido Portal Method.

Eventually I discovered two and began working them hard.

Here are some details about both.

Animal Flow: Isolation, Integration, and Improvisation

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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 of quadrupedal ground-based exercises like crawling (Lizard Crawl, etc), switches, transitions, etc.  

Flow based training has been a game changer for me.  I went into learning Animal Flow with eyes wide open.   

The cool part about Animal Flow are the progressions.  

Whether you’re a novice or you’re beyond the basics, Animal Flow serves up progressions for all movement levels.  

Novice athletes start with pre-planned movement sequences, practicing crawling patterns, switches and transitions in isolation, but eventually graduating to improvised flows.   

Ground based conditioning is fantastic re-connecting with natural movement.  Quadrupedal movement patterns in particular are amazing for reconnecting your body.

Similar to Ido Portal Method, Animal Flow integrates movement methodology from many different disciplines, creating one system.  

The tempo of workouts can be adjusted to elicit a cardio-strength training effect or a dynamic yoga-like experience.  I’m careful not to categorize Animal Flow, because it really is a hybrid workout.  

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 weighs, 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 and worked them hard.  Exercises like Beast, Crab, and Scorpions are now a part of every workout.


The first few sessions sucked.  I sucked.  I felt uncoordinated and frustrated with the fluidity of my movement. 

Notably, my spine was super stiff from years of “bracing”, “rigid neutral spine”, stability training, etc.  Spine mobility is improving daily.  It’s amazing how quickly the body adapts to consistent practice. 

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

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

Learn more about Animal Flow here.

Bodyweight Athlete:  Essential Movement Patterns 

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

Becoming a better mover is heavily influenced by improving strength.

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

Movement patterns reinforced include:  horizontal pushing, horizontal pulling, vertical pushing, single leg squats and progressive core training.

The workout design, exercise progressions and step-by-step tutorials make Bodyweight Athlete one of the great bodyweight-based programs.  

Pinnacle movement patterns featured:

  • 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

The above list of movements are fundamental elements that have great transfer into the next leg of Ido’s movement classification.  Unlocking higher level movement requires ongoing acclimation of strength in basic bodyweight movements.

Gymnastics is built on simple principles like this.  

Basic movement pattern development in isolated chunks gives a person the tools to apply them in an integrated fashion, and further down the road, in an improvised fashion. 

Pressing, pulling, squat/ lunge variations and high tension core work are foundational to flow based training.  A lot of people overlook the simple elements that make up the complex.  Body tissues must be trained and acclimated to progressive loads and range of motion. 

The ability to toggle between creating high level tension and shutting it off (relaxation) is a powerful skill that gives advanced movement training that mesmerizing graceful look.  

   

Ido Portal Method heavily built around advanced bodyweight exercise, with a strong gymnastics influence.  

Bodyweight control… “self-dominance” starts with a focus on building strength.

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.  

Success is predictable.  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 the missing link.  

 

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

Global Bodyweight Training’s “Bodyweight Athlete” is a fantastic program to leverage the potency of bodyweight-based movement pattern development.

This type of bodyweight based strength training is essential to success later on in the Ido Portal Method, thus the recommendation.

 

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.   

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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…

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