Basics of The Ido Portal Training Method

Ido Portal

 

Ido Portal

{Photo Credit:  www.idoportal.com}

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

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

My background…

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

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

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

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

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

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

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

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

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

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

Ido Portal Training Methodology…

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

Isolation—>  Integration—> Improvisation

Step 1:  Isolation

Step 2:  Integration

Step 3: Improvisation

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

It’s a higher standard and a logical progression.  

Here are some details on each phase…

Isolation

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

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

Ido Portal Method Isolation = movement patterns.

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

Most of you will be familiar with these exercises.  

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

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

Gymnastics strength training.

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

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

Both can serve a valuable purpose in a training program.

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

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

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

Multi-planar strength and movement freedom.

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

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

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

 Flow

Ido Portal Method combines the best of many movement disciplines.

Integration

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

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

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

Here’s a video example:

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

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

The shift is on and people are taking notice.

Nike has…

Ido Portal Nike

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

Another example of Integration…

Integration builds on the physical preparation from isolation training.  

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

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

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

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

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

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

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

Improvisation…

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

Dominating isolation exercises makes the transition to integration significantly easier.  

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

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

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

This is where progression becomes important.  

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

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

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

Levitation? 🙂

Isolation and Integration Progress

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

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

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

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

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

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

Training Programs Similar to Ido Portal Method

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

Here are two programs I found:

Both programs fuse elements of the Ido Portal Method.  

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

Global Bodyweight Training reinforces the importance strength training, which is vital for performance and long-term health.

Here’s an overview of each…

Animal Flow

Screen Shot 2017-06-02 at 6.43.52 AM

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

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

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

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

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

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

Animal Flow is loaded with exercise progressions.  

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

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

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

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

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

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

My Experience with Animal Flow

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

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

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

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

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


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

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

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

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

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

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

 

Global Bodyweight Training:  

Screen Shot 2017-12-11 at 6.12.15 AM

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

Bodyweight Athlete is a bodyweight based strength program designed to build premiere movement patterns, such as horizontal pushing, horizontal pulling, vertical pushing, single leg squats and progressive core training.

Bodyweight Athlete covers the following:

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

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

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

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

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

   

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

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

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

Strength (like many athletic qualities) is built with…

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

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

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

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

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

 

Closing thoughts… 

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

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

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

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

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

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

Choose movement. 

Cheers to you.   

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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…

KG

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A Simple Kettlebell Swing and Jump Rope Workout for You to Try

Quick Tips

I love simplicity and this workout doesn’t disappoint on that front.  

When I am not training to build raw strength, I love work capacity style training sessions to improve cardiovascular performance, maintain my strength and probably best of all… stay lean.  I don’t have to sacrifice muscle with work capacity training sessions that use resistance-based exercises.  This is important to me as my goal is to keep bodyfat low, not lose muscle mass.

Keeping muscle mass is the reason that most people stay lean in the first place, it is a calorie consuming tissue.  It takes more calories to sustain muscle than it does to sustain fat.  Keep trying to build more muscle at all costs.

I will never deny that work capacity training is unreal for people who seek fat loss or those who have already lost fat and just want basic maintenance training.  I hold the opinion that we can organize these work capacity workouts to be just as effective without all of the risk of injury.  Choose exercises and the variables wisely (rest periods, work periods, load, etc)  

That is an idea worth pursuing in my humble opinion.  Keep people safe and while getting rid of fatty tissue at a rapid rate.

You get the vibe.   

Let’s get into the workout.

So here is what you’ll need on hand for this workout:

–  Small space (8x8ft or so)

–  Jump Rope

–  Kettlebell that you can swing 20 times with no problems (lighter than your best)

–  Interval Timer or any other timing device

 

Here is how the workout will be structured:

1)  You’ll be working in 2 minute segments, alternating between the following drills w/o rest in between:

  • 1 minute of jump rope
  • 15 Kettlebell Swings

2)  After your last rep of kettlebell swings, rest for the remainder of the 2 minute block.

3)  Catch your breath, towel off, grab a drink and set up for jumping rope once again.

4)  Once the clock reaches the 2 minute mark, you’ll begin jumping rope for 1 minute followed immediately by 15 kettlebell swings.

*** There is NO REST between the transition from jumping rope and kettlebell swings.

 ***Just so I can make sure that you understand the structure of the rounds, you’ll begin the next set of jumping rope (after 20min) at:  18min, 16min, 14min, 12min, 10min…etc.  Does this make sense?  

 

Why do I love workouts like this?

Because I can get the cardio training effect that I want while staying vertical and using a movement like kettlebell swings to elicit a near total body muscular contraction.  Kettlebell swings are notorious for being a great method for decreasing body fat, and jumping rope is a skill that everyone could stand to get better at.  Vertical cardio work like this is highly functional if I do say so myself, especially when you compare it to other forms of cardio that involve fixed machines like elipticals, treadmills and recumbent bikes.  

Staying on your feet while working through fatigue has great carryover to the demands of life.  

I value this aspect of a workout like this.  

Holding posture during the later rounds of the jump rope will be challenging, but it’s important to control your breathing patterns as you fatigue.  It’s not as bad as you think it is, so relax, stay vertical and let the air flow in and out.  Focus hard on technique with the kettlebell swing.  If it gets sloppy, stop the set and rest until the next bout of jumping rope arrives.  

 

—>  Beginners

If you’re a beginner, you can scale the workout back a bit to better suit your abilities.  Try jumping for 30-45 seconds and swinging for 8-10 reps.  You could even knock off a few rounds, and work through say 8 rounds instead of 10.  It’s up to you how you want to work it out.

 

—>  Advanced

If you want to ramp it up beyond the original workout listed above, your best bet is to add a few rounds or increase the weight of the kettlebell.  I have done as many as 15 x 2 minute rounds (30 minutes total work) which got a little long I must admit.  

This is a great workout that can truly breathe fresh air into your currently training schedule.  If you are sick of boring ass cardio, give this a shot.  A workout like this will have a far greater impact than jogging or biking for the same about of time.  It’s important to know that you have alternatives to traditional cardio training.  

Trade the treadmill for a kettlebell and a jump rope.  Then get to work. 

Simple training tools, simple exercises and simple workout structure… Enjoy!

 

Cheers to swings and jumps!

 

 

KG

 

 

5-10-15-20-15-10-5 = Fat Loss Work Capacity Lottery Jackpot

30 Minute Workouts

I will waste no time here.  Tear through this one folks…

Chin-Up x5

Push Up x10

KB Swing x15

BW Squat Jumps x20

KB Swing x15

Push Up x10

Chin Up x5

Beginners:  2-3 complete cycles with 90-120sec rest.

Intermediate:  3-4 complete cycles with 75-90 sec rest

Advanced:  5 rounds cycles with 60sec or less rest.

Equipment:  Some kind of pull up bar, kettlebell (optional but recommended)

Including a full warm up which takes 10 minutes and the actual workout itself which takes 16 minutes, this entire training session will cost you 26 minutes of your life.

Throw the time excuse out the window I guess, right?

Watch out for the swings on this one.  If you do not have kettlebells to play with or you are not comfortable with your kettlebell swing technique while fatigued, I would suggest substituting some kind of lunge.  Lunges are still a hip-dominant movement.  The only loss will be the explosive aspect that the kettlebell swing brings to the table.

I will talk about why I am a fan of kettlebell swings for loaded cardiovascular type work in a future posts.

If you were in a pinch, a properly prescribed dosage of kettlebell swings a couple of times per week might be all you need to strip fat.

This is of course assuming that your eating HABITS are in check.