Ido Portal - Upper Body Strength Level I

Date

Saturday – Sunday 7.-8.5.2016 at 10:00 – 18:00 on both days (lunch break in the middle)

* Make sure to clear your schedule for these days and not book any flights back, important dinners or other obligations as on both days the event might run later than expected. The team is not working 'by the clock' and attempts to share as much knowledge as possible with the participants during the event.

Teacher

Event is led by the Ido Portal Team (idoportal.com/tribe). Ido's presence cannot be guaranteed.

Contact person

Marko Grönholm, marko.gronholm@knowbody.fi

Venue

CrossFit Box100, Satakunnantie 100, Turku, Finland

Registration fee

675,00 USD

Registration

For registration send an email to Marko - marko.gronholm@knowbody.fi - and you will receive further information. Registration is binding. No refunds.

Scope of this workshop

Beginner Level Bent Arm Strength (BAS) development

  • The proper Chin Up progression for quick results and how you should approach programming for novices for quick and efficient results in BAS- pulling. Review of limiting factors such as Lat Activation, Stabilization of Scapula, proper ROM, efficient programs for beginner to intermediate level practitioners. Why you shouldn't use elastic bands for dynamic strength development, the correct positioning of the scapula for efficient pulling and more.
  • The proper Push Up progression - from beginner level push ups into intermediate/advanced drills such as Reverse Grip Push-Ups, Pseudo Planche Push-Ups and into Planche Push-Ups. Correct technique that will lead to long term gains, proper rep&set schemes and  scapula positioning.
  • The proper Dip progression - developing the basic Full ROM Parallel Bar Dip, Upper Arm Dip, Single Bar Dip, Rings Dip and their variations. Technique, ROM, alignment, programming issues for the Dip, common weak links and how to attack them, rep and set schemes for optimal progress.
  • The proper Ring Muscle Up progression - learning the False Grip and chalking procedure, Muscle Up Transitions, incorporating the False Grip Chin-Ups, Rings Dip and Muscle Up Transitions into the full Ring Muscle Up, 3 different spotting methods (beginner, intermediate and advanced spotting) for quick progress, Technique, ROM, alignment, programming issues for the MUP, common weak links and how to attack them, rep&set schemes for optimal progress.

Beginner Level Straight Arm Scapular Stregth (SASS) development

  • Scapula Stabilization - the most important important issue in upper body strength development - a lecture.
  • The Basic Multi Direction Support/Hang Positions (MDSHP) - CoM displaced variations for intermediate level SASS development, Technique, ROM, alignment, programming issues for the MDSHP, common weak links and how to attack them, rep and set schemes for optimal progress.
  • The proper Planche progression - Technique, positioning & alignment, programming issues for the Planche, common weak links and how to attack them, rep and set schemes for optimal progress.
  • The proper Front Lever progression - Technique, positioning & alignment, programming issues for the F-Lever, common weak links and how to attack them, rep&set schemes for optimal progress.
  • The proper Back Lever progression - Technique, positioning & alignment, programming issues for the B-Lever, common weak links and how to attack them, rep&set schemes for optimal progress.
  • The proper L-Sit, Straddle-L-Sit and other L-Sit variations progression - Technique, positioning & alignment, programming issues for the Back Lever, common weak links and how to attack them, rep&set schemes for optimal progress.

Pre/rehab, Joint Prep and Mobility

  • Wrists - Joint Mobility, preparation for loading, LPS stretching, Joint Prep, preparing for improper alignment and developing resiliency in all joint functions, re/prehab and proper rep/set schemes.
  • Elbows - Joint Mobility, preparation for loading, LPS stretching, Joint Prep, preparing for improper alignment and developing resiliency in all joint functions, re/prehab and proper rep/set schemes.
  • Shoulders - Joint Mobility, preparation for loading, LPS stretching, Joint Prep, preparing for improper alignment and developing resiliency in all joint functions, re/prehab and proper rep/set schemes.