Progressions

Burpee Skill Transfer Pt.3

In this third video, Carl assesses Adam's burpee and begins to work on improving several aspects by blocking bad movements in order to develop proper motor patterns.  While this drill may not give you the fastest burpee ever, the goal here is to make the movement functional again so that it will skill transfer into other things.

Burpee Skill Transfer Pt.4

In this 4th video, we add the Push Up and jump & land back into the Burpee - still with the feet together.  As Adam will tell you - this movement is going to feel even harder and more foreign, but immediately we have found an opportunity to expose some holes and common mistakes that can be fixed for skill transfer to your jump & land techique or Oly Lifts.

Burpee Skill Transfer Pt.5

Now that we've cleaned up the Burpee by forcing the feet together and blocking the bad movements, it's time to bring this back into a form that's more real to actual practice.  In this video Carl will show Adam that he can still execute the burpee with the feet apart while maintaining good form with cues like feet pointing forward, and heels down to maximize the use of the hips.

Burpee Skill Transfer Pt.6

In this last video of the Burpee series, Carl helps Adam make further use of the kip and Candlestick Roll drills to help him rotate quicker to get on his feet and turn his chest up sooner from the Push Up position.

Butterfly Pull Up Progression Pt.1

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls.  Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps.  Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume.  Needless to say, this Butterfly Pull Up variation requires the most skill - which means more practice!

In this first video, Carl demonstrates the fundamental differences between the Butterfly and Kipping Pull Up transitions on a low-bar.  With feet still on the ground and relaxed, this set up is a great opportunity to find your optimal body positions for the pull up and the drop.  Note that the head position is now different than what was ideal for the strict and kipping pull up; you will want to look up above the horizon and bar as your body is in global extension during the transition and you may not even see the bar as you pull past it.  The rules for the head position are the same: if you look up at the right time your body will project in global extension to load up properly for the next rep; if you panic to spot the bar or the ground you will likely interrupt the kip and drop prematurely.

Butterfly Pull Up Progression Pt.2

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls.  Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps.  Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume.  Needless to say, this Butterfly Pull Up variation requires the most skill - which means more practice!

In this video, Coach Carl demonstrates the butterfly pull up in slow motion and pausing at the end of each transition.  Carl discusses the body shapes for the butterfly pull up; going from a kip up to the bar by pulling the body up in global flexion or hollow body, to dropping down to the bottom by pushing the body into global extension or superman.  The ability to create these big shapes with your body is key to learning this skill, so start off slow to figure out how to get into these basic shapes before attempting to go fast.

Butterfly Pull Up Progression Pt.3

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls.  Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps.  Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume.  Needless to say, this Butterfly Pull Up variation requires the most skill - which means more practice!

In this video, Carl explains how to add a kick in the kip swing for more explosiveness to yeild more speed and power. We normally talk about keeping the legs straight while kipping for a simple shape, globally flexing and extending the body like a bow with no kinks in the system.  However, if timed right a knee bend and kick may be executed at the right time to load the system up even more to add more tension to be released in the kip.  As we add more complexity to the skill, it's important to still keep a focus on the clean form and good positions while practicing the new techniques and timing, otherwise the movement quickly becomes an out-of-control, swinging mess.

Butterfly Pull Up Progression Pt.4

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls.  Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps.  Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume.  Needless to say, this Butterfly Pull Up variation requires the most skill - which means more practice!

In this video, Carl explains how to clean up your form and execute the Butterfly Pull Ups with a good shoulder position.  We practice pull ups not just for the sake of more pull ups, but the goal is to make this an opportunity for skill transfer into other pulling movements like Muscle Ups, Rope Climbs, and etc.  For maximum skill transfer benefit, we need to make sure the shoulders are well prepped and that the elbows are not flaring out during the transitions.  No matter how strong you are it would be very hard to transition to and receive into a strong dip if your elbows are way out to the side as a result of a sloppy pull up.  Keep everything close and tight to the midline, and you'll have faster, stronger, and more efficient transitions!

Cartwheel Progression Pt.1

In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In the first video, Carl takes a new approach to start off the Cartwheel progressions by performing the same movement as you would in a normal cartwheel, but in a very tight circle while pushing off and landing on each point of contact.  The key to progressing through this part is to mantain straight arms, legs, and a tight body position while circling even in a tight circumference.

Cartwheel Progression Pt.2

In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In this video, Carl starts to open up the tight circle into an arc and continues to follow the line by pushing off and landing on each point of contact with straight arms and legs.  Eventually the arc opens up more and becomes straighter, forcing you to keep your body more vertical and tighter.

Pages