Walls Riddles protocol – intro

Walls Riddles protocol – intro

Apr 3, 2022 | Practical protocols

Two notes and considerations before we start

1. Availability principle

I started developing this body of materials a few years back making climbing match what I call “the availability principle”. That is, I want my practice to become accessible in my everyday living. 

I love to climb mountains, boulders, or sometimes beautiful intricate city settings don’t get me wrong, but while traveling these places were often impossible to find, or difficult to reach.

Therefore, I have decided to add complexity to a simple and ever-present tool: the wall.

In most cases what we lack is knowhow and understanding, nor specific situations.

2. Prerequisites

This wall work cannot and shouldn’t be started from scratch.

I start to approach riddles after six months of developing specific strength and prehab with my students.

Before you go into them, I can recommend reaching minimum the following goals:

– Wall hang – three phalanges grip x 90 seconds 
– Wall hang – one arm three phalanges grip x 10 seconds
– False grip wall climb-ups x 4 consecutive reps 
– Ability to lift the legs to 90° in every direction
– Wall straight arms side traverse in a cat position x 10 step back and forth without coming down
– Jumping into a cat position x 3 reps (the wall should measure around your stature in height and in distance) 

Walls riddle introduction protocol

A. Dynamic entries 

A1. Jump into a chakma x 5/5 reps
A2. Jump into a reverse cat x 10-15 reps
A3. Jump into spider x 5-10 reps

Goal. A1. Increasing by 2 feet in distance the take-off position. A2-A3 reaching the full max ranges of reps without mistakes.

B. Traversing based

B1. Pendulum traverse x 3-6 reps both sides x 2 sets
B2. Cubital 360 traverse x 3-6 reps both sides x 2 sets (use long sleeves or pay the price)

Goal. Reaching max ranges and flawless transitions.

C. Mantles

C1. Inside yaniro mantle x 3 singles both sides
C2. Outside yaniro mantle x 3 singles both sides

Goal. Improve smoothness of ascent and quality of arrival.

D. Figures

D1. Outside yaniro roll x 10 minutes of work
D2. Babylonia x 15 minutes of work, alternating sides

Goal. Performing the full elements at least 2 full reps per side per type within the time frame.

Here’s the visual references to the exercises:

That’s it for today. More ideas coming your way soon on my way and perspective. In the hope it will serve you highly and …well!

Until next time!
Marcello.

 

 

Single pole protocol – intro

Single pole protocol – intro

Mar 11, 2022 | Practical protocols

A. Entries

A1. Reverse belly peacock entry
A2. Reverse back leg grip entry
A3. Side handstand press entry

A1/A3 x 6-10 reps each

Goal. Working with 10 reps each – show flawless transition

Mounts

B1. Monkey to crane mount
B2. Pistol to crane mount
B3. Kip to crane mount

B1/B3 AMRAP x 3 mins each

Goal. Working with >25 reps within the given time frame

Balance

C1. The frontal clock
C2. The horizontal clock

C1/C2 x 10-20 correct reps x 2 sets each

Goal. 20 reps with a quiet body and silent standing foot

Strength OKC

D1. LLHL holds – front
D2. LLHL holds – side
D3. LLHL holds – back

D1/D3 x 3 clusters of 5-10 seconds 1:1 rest: work x 2 sets per type

Goal. Working with 10 secs and show a visible increase of holding height

Strength CKC

E1. Single pole neutral OLS x 3-8 reps x 5 sets
E2. The plow x 8-15 singles
E3. Single pole climb ups x AMRAP x 10 mins

Regressions: E1. Free foot on top of the other E2. Bottom foot on the ground E3. Eccentrics or pull ups/dips

Goal. E1 x 8 reps; E2 x 15 singles; E3 x 1/3 increase from the start

Here’s the visual references to the exercises:

Use this protocol to increase motor wits, intrinsic lower limbs strength, grappling force production, and retune balancing systems.

Until next time,
Marcello.

Physical Preparedness – Part 3/3 – Ranges

Physical Preparedness – Part 3/3 – Ranges

Feb 25, 2022 | Practical protocols

A. Serape swings

A1. Internal sagittal cross pendulum x 30-60 secs
A2. External sagittal cross pendulum x 30-60 secs
A3. Frontal pendulums x 30-60 secs

Goal. Increase ranges and work with 60 secs per variation

B. Hips SL opening

B1. Spiral split hold x 15-30 sec x 2 sets
B2. Split turns x 1-3” each pos x 10 reps x 2 sets
B3. Forward stretch bounce x 15-30 x 2 sets

Goal. B1. Working with 30 sec. B2. Increasing 10 cm from original testing. B3. Working with 30 sec

C. Hips BL opening

C1. Compressed forward walk x 30-60 sec
C2. Compressed sideway walk x 30-60 sec
C3. Sissy walks x 10 steps

Goal. C1&C2. Working with 60 sec. Showing a clear proficiency in keeping the compression during the transitional moments. C3. Performing it while touching the ground

D. Leg lifts

D1. High leg pass overs forward x 10 reps
D2. High leg pass overs sideway x 10 reps
D3. High leg backwards iso hold x 10 reps

Goal. Show a 10 cm increase from the start

E. Torso

E1. Bridge wall walks x 3-5 rounds x 2 sets
E2. Bridge pivots x 10 reps x 2 sets
E3. Back lying forward fold touches x 10 reps x 2 sets

Goal. E1. 5 rounds while keeping lengths and relaxation in the body. E2. Start from the one arm variation and work your way to the full one x 10 reps. E3. Increase by 10 cm from the beginning.

Here’s the visual references to the exercises:

In hope this will serve bring you flexibility in these uncertain days!

Until next time,
Marcello.

Physical Preparedness – Part 2/3 – Strength

Physical Preparedness – Part 2/3 – Strength

Feb 10, 2022 | Practical protocols

Core

A1. Headstand – inverted leg raises x 6-12 reps x 3 sets / 60” rest
A2. Headstand – inverted side flexions x 6-12 reps x 3 sets / 60” rest
A3. Ab ring if >90° x 6-12 reps if <90° x 5-8 reps x 3 sets / 90” rest

Goals. Reach max reps in all sets in the full position

B. Pushing

B1. Staircase push ups x 10-15 reps x 4 sets / 90” rest
B2. Staircase QM x 60-90 sec x 2 sets / 90” rest
B3. Floor climb x 45-60 sec x 2 sets / 120” rest

* Progression B1/B2: > inclination of the torso; B3 increase distance between hand placements

Goals. Reach max reps in all sets in the full position, quality, and variety

C. Pulling

C1. Alternating grip pull ups x 5-10 reps x 4 sets / 120” rest
C2. Pronated grip brachiation x 30-60 sec x 2 sets / 90” rest
C3. Bent arms traverse x 15-25 sec x 2 sets / 90” rest

* Progression C1: > rows incline until you can do pull ups; C3 rows traverse to full hang

Goals. Reach max reps in all sets in the full position – show correct coordination in displacement

D. Legs

D1. One leg reverse hinge x 4-6 reps x 3 sets / 60” rest after second leg
D2. Mezzaluna in a compressed position x 4-6 reps x 3 sets / 60” rest after second leg
D3. One leg squats – heel elevated x 4-6 reps x 3 sets / 60” rest after second leg

* Progression D1: increase range ; D3. Increase range, pause at bottom

Goals. Reach max reps in all sets in the full position – show silent and composed torso and standing leg

E. Weak links

E1. Iron hand – SFC x 10 reps x 3 sets / 60” rest
E2. Iron hand – CFE x 10 reps x 3 sets / 60” rest
E3. Satyr walks on staircases x 5-10 steps x 5 times no rest

Goals. E1 working @45°; E2 working @45°on knees, open hips; E3 max steps

Here’s the visual references to the exercises:

Physical Preparedness - Strength video

In hope this will serve bring you strength to lift life’s heavy burdens as if they were feathers,

Physical Preparedness part 3: on ranges and mobility is coming soon. 

Until next time,
Marcello.

Physical Preparedness – Part 1/3 – Elastic Qualities

Physical Preparedness – Part 1/3 – Elastic Qualities

Feb 4, 2022 | Practical protocols

Physical Preparedness – Elastic Qualities – Part 1/3

A1. Kip – side fascia line x 10 reps
A2. Kip – backward fascia line x 10 reps
A3. Kip – frontal fascia line x 10 reps

Goal. Demonstrate proficiency in utilizing the serape like fascia line in an elastic rebound, optimal and soft landing with correct mechanics.

B1. Push ups – drops x 8 total singles / 15-25 sec rest
B2. Push ups – explosives x 4-6 reps x 5 sets / 90 sec rest
B3. Push ups – rebounding x 30-60 sec x 2 sets / 60 sec rest 

* Progression B1/B2: closed to open hips, knees to feet), rest up to 3 min between ex. 

Goal. Drops: increase the height of the drop by one progression; Explosives: 20 cm increase in height; Rebounding: maintain spring like quality all throughout the 60 sec of work.

C1. Pull ups – drops x 8 total singles / 15-25 sec rest
C2. Pull ups – explosives x 4-6 reps x 5 sets / 90 sec rest
C3. Pull ups – rebounding x 15-30 sec x 2 sets / 60 sec rest

* Progression: C1. start from a higher standing position C2. >inclination of the torso, rest up to 3 min between ex. 

Goal. Drops: working from above the bar; Explosives: working with the body parallel to the ground; Rebounding: maintain spring like quality all throughout the 30 sec of work. 

D1. Leg swings – front and back x 10 reps x 3 lines per leg / rest walking back
D2. Leg swings – side to side x 10 reps x 3 lines per leg / rest walking back 

* Progression: C1. start from a higher standing position C2. Increase the inclination of the torso, rest up to 3 min between ex.

Goal. Showing a clear improvement in ranges, top accent of the swing, posture and steps centralization.

E1. Rebounding – high to long x 6-10 of your feet x 6 jumps x 3 sets / rest walking back
E2. Rebounding – low x half feet of E1 x 12 jumps x 3 sets / rest walking back
E3. Rebounding – straight legs x half feet of E1 x 12 jumps x 3 sets / rest walking back
E4. Rebounding – one leg x 6-10 of your feet x 6 jumps x 2 sets per leg / rest walking back 

*Rest 3 mins between the exercises.

Goal. Display a 2 feet increase in distance with quick rebounds and short contact times, no slow SSC involved. 

F1. End range bounces – deep lunge x 15-30 bounces x 2 sets per leg / rest walking back
F2. End range bounces – sumo stance x 15-30 bounces x 2 sets per leg / rest walking back

*Rest 2 mins between the exercises.

Goal. Working with 30 bounces in all sets and visible lower positions overall.

Here’s the visual references to the exercises:

Physical Preparedness - Elastics video

In hope this will serve bring you elasticity in what appears to be a static and restricted moment for most,

Physical Preparedness part 2: Strength and Balance is coming soon. 

Until next time,
Marcello.