Ido Portal

The Knee Clinic (One Session)

• Fix and prevent common knee injuries
• Basic knee anatomy  -  is the knee a pure hinge joint as it is being presented and treated in many systems?
• Learn about the importance of  joint mobility, Soft Myofascial Release, joint prep and specific strength protocols
• Learn essential muscular relationships and balanced development of the lower
limbs
• Understand and solve problems coming from upstream/downstream
factors
• Learn to apply emergency injury protocols for the knees
• Learn about  soft tissue conditioning
• Learn about improper alignment and how to prepare for it instead of hoping for proper alignment
• Learn the Knee Protocol – a combination of the tools learned and how to apply it into your weekly training schedule

The Shoulder Clinic (One Session)

• Understanding the complex anatomy and functional anatomy of the shoulder
• Understanding the role of Scapula mobilization and stabilization in shoulder health and upper body strength development
• Basic therapeutic shoulder mobility
• Shoulder stabilization exercises
• Limiting factors in upper body strength – weak link conditioning
• The Gymnast Elastic Band Shoulder Routine
• The Scapula Routine – for mobility and stability in extreme ROM
• Advanced Progressive Loaded Stretches for the shoulders
• The Stick Shoulder Series – a great warm up tool
• Essential Myofascial Release Ball Series – great rehab/prehab tool
• The Active  Stretching Multiangular Shoulder Series
• Shoulder Rehab – essential tools and things to stay away from
• Anti-inflammatory creams – which one? Heat it or ice it?
• Avoiding shoulder issues in your daily practice – the ‘gold rules’

Mobility Practices (Three Sessions)

• Learn and perfect various modalities for increasing functional range of motion
• Learn and practice Joint Mobility for the whole body
• Learn about  Joint Prep – a soft tissue effecting practice which originated in traditional martial arts
• Learn about  Loaded Progressive Stretching – a method purified by Ido Portal for increasing range of motion in an effective and quick manner in adults
• Learn proper application of Dynamic Stretching for the lower limbs – used as a specific warm up sequence for sprinting, martial arts, Crossfit workouts or other dynamic practices
• Learn the Chinese Wushu 45 day protocol for opening up the hips. This protocol has been used in China for thousands of years and should be done once in a lifetime
• Learn the Eastern Block Isometric Split protocol
• Learn  the Internal Rotation Hip Series
• Learn  the Active Shoulder Series and why only active means should be used with certain trainees or else injury is due to happen
• Learn the Multiangular Spinal Mobility Drills and why Spine mobility is your biggest asset in range of motion practice
• Learn the Iso-Dynamic Bridging Series for Back Bridge flexibility
• Acquire new tools in your toolbox for the quest for more pain free movement

Beginner Handbalancing (Three Sessions)

• Balance – a general discussion
• The Center of Mass – its role in balance, understanding and implementing changes in the center of mass for positional work
• The importance of sensory input in balance training
• Understanding the process to achieve a handstand
• Body alignment and Body Alignment Drills – a prerequesite for HS training
• Back to Floor Body Alignment Drill
• Chest to Floor Body Alignment Drill
• Chest to Wall Incline Handstand Body Alignment Drill
• Chest to Wall Handstand Body Alignment Drill
• The Wrist Joint Prep Routine – preparation for loading
• The Rebalancing Drills – Heel Pulls
• The Rebalancing Drills – Toe Pulls
• Support Capacity Routines
• The Elbow Lever – progressions, practice and incorporation into routines
• The Crow position – progressions, practice, capacity work
• Proper Handbalancing beginner program – a full routine for the optimal development of basic handbalancing

Intermediate Handbalancing  (Three Sessions)

This workshop is geared towards Intermediate practitioners of handbalancing

• Perfecting the two arm handstand
• Handstand – advanced alignment cues and drills for optimal stability, minimal effort and longer duration holds
• Understanding proper rooting of the upper arm-scapulae connection
• Intermediate body tightening drills for the Handstand
• Learn the Wall One Arm Climbs – an introduction to  the One Arm Handstand
• Starting to develop the Air-Baby – transitioning from a facedown Frog position into the proper sideways extended one arm Air Baby
• Developing the One Arm QDR and Elbow Lever – differences from the two arm position, proper lead up drills, isometric holds and dynamic  drills for proper entry into the position
• Intermediate wrist work for strength mobility and joint health
• Fundamental specific strengthening drills essential for handbalancers of this level
• Developing support capacity and achieving the 60-90 sec freestanding Handstand hold – a program review for this 6-12 months long term goal

Basic Tumbling & Breakfalling (Three Sessions)

• Essential joint prep and warm up for tumbling
• Plyometrics, jumping, rebounding and landing mechanics
• Breakfalling series – front, back, side,self controlled and partner controlled drills – learn and improve orientation, create a stable base that will enable later acrobatic skill acquisition with minimal fear
• Rolling series: front rolls, back rolls, diagonal rolls,side rolls, dive rolls, Handstand rolls
• Bridging work: develop a solid back bridge, back walkovers, front walkovers, partner bridging drills
• Learn the Back Kip Up progression
• Learn the Front Head Spring progression
• Learn the Aerial Au Sem Mau (side Aerial Cartwheel) progression
• Learn the  Macacu
• Learn the Front Flip progression

Intermediate/Advanced Tumbling and Freestyle Acrobatics (Three Sessions)

• A review of the correct development of tumbling elements
• How to avoid paralyzing fear build up?
• The ‘back off’ protocol – how to deal with a bad fall or a technical problem that has developed in one of your elements. Stop making things worse and stop losing elements due to fear!
• Biomechanical review of various principles improtant for high, elegant and efficient acrobatics
• Dynamic warm up and stretching for tricking/tumbling and acrobatics
• Progression for the Raiz or ‘Au de Costa’ – an essential diagonal crossing element
• Building up upon the Raiz into the Butterfly Twist progression – efficient and correct way to approach this drill – how to avoid side knee slams and other tips
• The Gainer progression – attacking it from different directions and understanding a proper swing through,  foot takeoff placement and other essential cues
• To spot or not to spot? The Gymnastics approach vs freestyle acrobatics approach
• The Double Leg progression, learning it from square one, solving development issues, preventing the lean back and more
• Advanced explosivness development with or without weights – an essential tool for tumbling and acrobatics. Insert this 20 min section at the end of your practices and gain some inches on all your tricks
• Essential joint prep for the ankles – preventing sprains and other misalignment injury by using… misalignment.
• The Shin Splints cure – perform this protocol and get rid of your tibial pain

Beginner Upper Body Straight Arm and Scapular Strength (Three Sessions)

• Develop the most important and most commonly neglected area for upper body strength and stability
• Learn various Scapulae depression, elevation, retraction and protraction drills as well as external rotation and rear deltoids assistance work
• Learn various L-sit variations with essential keys for progress and useful auxiliary drills
• Learn the proper Tuck Planche progression and where many programs fail. Why does an average person should achieve the Tuck Planche in less than 3 months practice with the proper drills
• Learn about the proper development of the Floor Press Handstand – essential tools in understanding this weak link dominated movement
• Learn the Hanging Leg Raises progression and the various lead up skills
• Learn how to correctly perform and spot the Skin the Cat movement on rings or high bar
• Learn the Tuck Front Lever progression and why one shouldn’t start Front Lever training with Front Levers
• Learn about the various Ring Support positions and drills and its use for stabilization and straight arm conditioning
• Learn what are some weak links holding back your practice – both in straight arm and bent arm strength

Intermediate Upper Body Straight Arm and Scapular Strength (Three Sessions)

• Taking the Tuck Planche into the Straddle Planche – will the same method that brought you to the Tuck will take you to the Straddle?
• Taking the Tuck Front Lever into the Straddle Front Lever – addressing the changing shoulder angle, the shift in dominant musculature and other biomechanical issues that are preventing most from advancing further
• Volume manipulation as an essential programming tool for straight arm strength – are you just using linear progression? In traditional strength training few are still making that mistake, but in other more isolated disciplines it is still a common mistake – learn how to  program your work correctly and continue making gains
• The Stadler Press Handstand – a complex movement chain: progressions, weak link discussion and identification, proper programming of this skill, the trap-3 and the Stadler development and more
• Proper wrist conditioning for intermediate straight arm strength work
• One Arm Handstand work and its scapular benefits for the strength oriented trainee
• Intermediate level prehab and stabiliazion scapular/shoulder tools
• Intermediate level Swedish Bar work: The Front Support Hold, The Back Support Hold, The Distant Front Support Hold and more

Beginner Upper Body Bent Arm Strength (Three Sessions)

• Learn the proper basic progression towards the chin up, where most programs fail with beginners
• Solving weak links in the pulling chain – diagnosing them and targeting work for it
• The efficient Handstand Push Up progression – most bang for your buck exercises for its development
• The various Handstand Push Up variations – DFD Push Ups, head hops, eccentric work, the correct use of the wall for HSPU’s, widening the ROM towards a full HSPU, assistance exercises for overhead pressing strength, solving unstable scapulae and more
• The Pbar Dip – from basic to advanced variations
• The Ring Dip – exploration of various variations, development, correct execution, implementation into workouts
• The Muscle Up development – the various components comprising the Muscle Up, proper execution,lead up drills and practice. Tying everything together: proper spotting, should I use the bands or not? A discussion, demonstration of the various muscle up variations, elbow issues and the muscle up – a few
helpful tips

Intermediate Upper Body Bent Arm Strength (Three Sessions)

• The One Arm Chin Development – why, how, progression, discussion of problem areas, injury prevention and more
• The Ring Forward Roll – Support to Support – proper spotting, cues, progressions and incorporation into ring routines
• The Ring Backward Roll Hang to Support – Spotting, lead up drills, proper ring placement and common errors in execution
• The One Arm Push Up – an essential tool or a waste of time?
• The Planche Push Up – the correct progression, hand placement and essential cues for the development of the Freestanding Planche Push Up
• External Rotator Cuff Strength work – a balancing act. Proper tools, goals to set, programming and why this should be in any upper body strength program
• Rope Climbing techniques – progressions, use in strength work, energy system work
• The Elbow Joint Prep tools – the role of grip strength in the prevention of elbow and wrist injuries and more
• Programming and manipulation of training variables for bent arm strength – important elements for long term development: volume manipulation, variation, loading parameters and more

Organic Movement and Locomotion Workshop (Three sessions)

• Learn great tools for energy system work, mobility, strength and above all – movement complexity
• Learn why gymnasts use Rope Climbing even though it is no longer an Olympic event. Understand the use of organic movement patterns for joint health, structural balance and stability
• Experience flow as each element connects and ‘communicates’ with the next into a chain of movement
• Learn various low static positions used as basic atoms of movement later on, improve active hip and leg flexibility, stabilize the hip joints, improve squatting position, improve balance on your feet
• Learn the low walk series from basic to advanced squat walks used for warm up and mobility, knee health and joint integrity
• Learn the lizard crawl series – an excellent mobility/strength combination for total body work
• Learn rope climbing patterns – horizontal and vertical, facing up, parallel to the floor, upside down, using the legs for assistance or just upper body for pure strength
• Learn the Crab Hover Walk Series, integrate basic handbalancing drills into this pattern and combine into a short metcon using other elements

Basic Floreio Art Workshop (Five Sessions)

• Flow – a discussion and basic understanding of it
• Quality of movement – an important trait to develop and have as a mover
• Floreio – an introduction and its traditional use in Capoeira practice
• The ‘Lego-Duplo’ theory – building up a flow correctly and methodologically
• Closed system flow – an introduction
• Queda de Rins – correct execution and practice
• QDR- why does the three points of contact version not enough for Floreio practice?
• QDR one arm progressions and lead up drills
• QDR Rotational Push Ups – basic drills for quality development
• The Au and Handstand relationship. Can one exist without the other? Should one exist without the other for long term development
• The Back Bridge and its proper development
• Back Bridge movement flow sequences
• The Role and its proper advanced execution
• Combination drills working with the singular elements and creating small flow sequences
• Closed System Flow practice
• Creativity cultivation and the creation of new flow movements
• Essential physical tools for flow development: joint prep, basic strength and mobility