Ido Portal [Tema General]

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Letance
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Posts: 318
Joined: Wed Sep 07, 2011 1:29 pm

Re: Ido Portal [Tema General]

Post by Letance »

¡Curradón! ¡Descargando!

:o :o :o

¡Gracias! Uno nunca sabe cuándo se puede ir toda la info de la red al garete, así que esto es de mucha ayuda.

;D
""Move, move because you can. If you won't, probably you won't be able to. Use it, or you gonna lose
it, and it's going to be a bad day when you lose it. Move"
- Ido Portal
Thanhathos
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Re: Ido Portal [Tema General]

Post by Thanhathos »

No se merecen, gracias a vosotros por vuestra ayuda en otros temas. Ahm, el que ponga "faltan imágenes" o algo similar se refiere a que mi intención inicial era poner alguna imagen del video en cuestión donde hiciese falta para tener alguna referencia de a lo que se estaba refiriendo (con pensamiento de imprimirlos); pero decidí posponerlo y finalmente he decidido no hacerlo pues es un trabajo de chinos y gasto de tinta inútil, y más teniendo los videos en el ordenata y por ende (si es el caso) en el smartphone de turno para poder verlos donde sea necesario pasándolos a la memoria de éste. Ésto es al menos lo que yo hago y me saca de más de un apuro :) .

Por cierto, ahora que me estoy imprimiendo algunos me he dado cuenta de que no son 38 sino 42 artículos :P

Salu2
pabloqc
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Posts: 52
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Re: Ido Portal [Tema General]

Post by pabloqc »

Os dejo dos artículos que Ido Portal dejó en facebook que me parecieron muy interesantes. Uno es sobre su dieta suplementación y entrenamiento de un día cualquiera.
Breakfast- Neuland Steak and Brazil nuts, coffee from Bonanza Coffee Heros (one of the five best coffee roasts in the world) with a bit of organic cream.
Fish Oil+Zinc+3g Tyrosine+Adrenal Support.

Training - 4 hours: Handstands, LGPD, One Arm Handstand Hops, Strength - SASS. Finish with Ext Rotation work.

BCAA+Glutamine+Mag Glycinate PWO.

Lunch - Duck and green veggies.
Fish Oil+Adrenal Support.

Training - 2.5 hours: QDR one arm alternated with Low Gate - spins and locomotion. Turtles, Elbow Lever Hops, Jackhammers. Finish with some HS->Planche reps and endurance handstand sets.

BCAA+Glutamine+ Mag going down with some coconut water PWO.

Sauna<->Cold tempering X 3 + some honey rub. (Dont ask me about that - this is part of the Sauna treatment... I guess my skin is now milky and soft or something...)

Dinner - Shrimps double portion thrown in a salad with some olive oil and lime. Extra Mag+Zinc+Fish Oil.

Now - a cube of 85% dark organic chocolate and off for a good book and some zzzz....

Loved every moment - Flow and inspiration

El segundo va sobre un método ruso de entrenamiento de fuerza, el Podkatchka
The Podkatchka is a classical gymnastics strength circuit performed using 5-15 stations.
I've received the information about the Podkatchka from a good friend and an ex-Belorussian gymnast, Yuri Raviz. Yuri teaches gymnastics here in Israel and his approach to training is somewhat old school.
 
The Podkatchka is more suitable for general development of strength, strength-endurance and GPP and is extremely useful in a more of a maintenance scenario or in a situation where there is limited amount of time for strength training. Also, the Podktachka IMO is more of an intermediate level tool since it covers so many angles, points on the force-velocity curve and tempos.
 
When aspiring to make gains with the Podkatchka, one should consider the whole circuit and not only one or two movements. You are making gains once you can go through the circuit successfully with the higher end of the rep ranges and/or with the lower end of the rest period range.
 
I've put the various movements in the Podkatchka into order, knocking the higher threshold motor units first and then into the rest of the motor unit pool, according to the Motor Unit Size Principle. This is not the way that the Russians have structured this, but I felt the need to introduce some changes to improve upon the traditional approach.
 
I should mention I do not agree with all of the material brought here, instead of criticizing it, I simply provide you with the information, nothing more, nothing less. You decide if it is useful to you.
 
The upper body Podkatchka is usual divided into two different workouts performed in alternating days:
A. Bent Arm Podkatchka (BAS)
B. Straight Arm Podkatchka (SASS)
 
Here is the bent arm (BAS) version: (First go through exercises A1,A2... and then go to B1,B2... rest 90-180 seconds between stations)
 
Elite
A1. Bar Ecc one arm chin ups X 5 cluster reps per side X 5-0-0-0 tempo / 10-30 sec rest between singles
A2. Ring HSPU X 5 reps / 3121
A3. Inverted Pull Up to Shoulder Stand (Inverted Muscle Up on Rings) X 5 cluster reps / 3121 / 10-30 sec rest between singles
A4. Pbar L-sit Dips X 5 Reps / 3121 (harder than it seems - keep heels level with glutes, full ROM)
A5. Bar Ice Cream Makers X 10-15 reps, as slow as possible, possible added weight on a waist belt
A6. PBar swinging dips to handstand X 10 reps (20 dips - on the way in and out)
 
B1. Ring Muscle Ups X 10-15 reps (strict and no kip)
B2. Parallettes L-sit press to handstand with bent arms X 10 reps
B3. Rope Reverse Chameleon Climb X 2-3 reps X 6 Meters
B4. Floor Cobra Presses - Press from cobra stretch into handstand X 10 reps / 30X0
B5. Rope climb in straddle-L-Sit 2-3 reps X 6 meters, no rest and dont touch the floor.
B6. Parallettes Handstand Push ups X 10 reps / 30X0 (full ROM)
 
Advanced
A1. Bar Ecc one arm chin ups with pinky finger of opposite side assisting - 3-5 cluster reps per side X 5-0-0-0 tempo / 10-30 sec rest between singles
A2. Parallettes Handstand Push ups 5-8 reps (full ROM)
A3. Inverted Pull Up to Shoulder Stand (on Rings) - eccentric only X 5-0-0-0 tempo X 3-5 cluster reps / 10-30 sec rest in between singles
A4. Hovering Push Ups 5-8 reps / 31X1
A5. Ring Muscle Ups X 5 reps
A6. Floor Cobra Presses - Press from cobra stretch into handstand X 5-8 reps
 
B1. Bar Ice Cream Makers 10 reps, as slow as possible, possible added weight on a waist belt
B2. Parallettes L-sit press to handstand with bent arms X 5-8 reps
B3. Rope Reverse Chameleon Climb X 1-2 sets X 6 Meters
B4. PBar swinging dips to handstand X 10 reps (10 dips - on the way in only)
B5. Rope climb in straddle-L-Sit X 1-2 reps X 6 meters, no rest and dont touch the floor.
B6. Pbar Dips X 15-20 Reps / 20X0
 
 
Intermediate
A1. Bar Ecc one arm chin ups with middle finger of opposite side assisting - 3-5 cluster reps per side X 5-0-0-0 tempo / 10-30 sec rest between singles
A2. Floor Cobra Presses - Press from cobra stretch into handstand X 3-5 cluster reps / 10-30 sec rest between singles
A3. Ring Muscle Ups X 2,1,1,1 cluster reps / 10-30 sec rest between doubles/singles
A4. Parallettes L-sit press to handstand with bent arms X 2,1,1,1 cluster reps / 10-30 sec rest between singles/doubles
A5. PBar swinging dips to handstand X 10 reps (10 dips - on the way out only)
A6. Bar Ice Cream Makers 10 reps, as slow as possible
A7. Rope climb in straddle-L-Sit X 1 reps X 6 meters
 
B1. Inverted Pull Up (on Rings)  X 5 reps / 31X1
B2. Chest to Wall Handstand Push ups (to floor level only) X 5 reps / 30X0
B3. Pbar Dips X 10 Reps / 20X0
B4. Pull Up / Wide Grip Pull Up X 10 reps / 20X0
B5. Hovering Straddle Push Ups X 5 reps / 31X1
B6. Rope Reverse Chameleon Climb X 1 sets X 6 Meters
 
Notes
 
1. Go through the Podkatchka one-three times, (resting 3-5 minutes between runs) try to decrease rest intervals as you improve towards the 90 sec range.
 
2. In the Russian training camps the Podkatchka is performed in the mornings after 2-3 Km run in the cold and jumping and bounding exercises outside. After the podkatchka, some extreme stretching and off to breakfast.
 
3.The Podkatchka is performed sometimes as a warm up to check if the gymnasts could perform technical skills under fatigued conditions. (Yes, against the western common sense...)
 
4. Twice a week the Podkatchka is performed for 3-5 straight rounds - what was called 'Strength Training Marathon'. Usually afterwards the gymnasts would head for the local sauna where the coach would make them go to the highest step (the hottest) and would put a bucket of water on the stove. They were 'encouraged' to go to the shock ice pool and repeat this sequence for a couple of rounds for recovery purposes.
 
5. The Podkatchka is used as a strength maintenance routine for in season and pre competitive scenarios.
 
6. Expect soreness in every fiber of your upper body 24-48 hours post training.
 
Enjoy,
Ido.
 
 
 --------------------------------
 
 The Straight Arm Podkatchka

Here is the straight arm podkatchka strength circuit.
This should be performed in alternating days to the bent arm podkatchka.
Follow the same guidelines I posted before for the execution.

A1 Ring Teeter Totter - from an inverted hang go down to full front lever and hold for 3 seconds. Pull back to inverted hang and go down into full back lever, hold for 3 seconds, pull back to inverted hang and repeat for 3-5 reps

A2 Floor Domino exercise - go into a handstand. A parner will grab you by the toes (pointed!) and lower you close to the floor, while you are keeping a straight body and an open shoulder angle. (not pushup position, but what is called 'japanese push up') Hold for 5 seconds. the partner will lift you back up into handstand, keep a straight body. Turn your hands to the outside one after the other. The partner will now lower you to towards your back, as close to the floor as you can hold. Keep an open shoulder angle and straight body. Push into the ground with your hands and use your thumbs for extra pressure. Do not arch. Hold for 5 seconds. The parnter will lift you back into handstand. Repeat for 3 reps.

A3 Swedish Ladder straight arm dragon flags. 5-10 reps. Lower slowly towards the floor and pull back up. This is a completely diffrent experience than the normal bent arms dragon flags. Use the lowest bar in the ladder for grip and keep an open shoulder angle.

A4 Parallettes L-sit press handstand 10 reps

A5 Rings 360 degrees circle pull - hang on the rings, pull through a f-lever into inverted into back lever into skin the cat and back with a straight body. Beginners - use a slight swing before. perform 5 reps. Gymnasts were 'encourged' to perform as slowly as possible.

A6 Pbars swing to handstand from support, lower slowly into planche/straddle planche, hold for 3 seconds, drop from the planche into a swing and return to handstand. Repeat for 5-10 reps.

A7 Abdominals - sit on the edge of a pommel horse with a partner securing your legs. Hold a 10 kg plate behind your neck. Lower from a sitting position back into an arch, sit up back and perform 3 reps. lower into a hollow position, hold for 10 seconds, repeat 3 times. (9 total reps and 3 times 10 seconds static hollow holds)

A8 Lower back - put your thighs on a pommel horse facing down, while a partner secures your ankles. start with the upper body down, (90 degree angle in your hips) take a 10 kg - 20 kg plate behind your neck and perform 3 reps of hyperextensions into the highest position you can achieve. After the third rep lower into a straight body position and perform 20 gentle rotations (10 in each direction) around the vertical axis of your body. Repeat 3 times for a total of 9 reps and 3 X 20 rotations.


B1 Rings Cross pull outs + statics. This exercise can either be performed with straps but also with a 10 kg plate strapped to your ankles or without straps, normal grip, no added weight. Perform 3 pull outs, hold a 3 second cross and repeat 3 times. The gymnasts would often compete inside the group in a cross competition. Some of Yuri's memories of those competitions include 30-50 seconds cross holds and a normal grip cross. (no false grip)

B2 High Bar short kip ups from support. Start with a support on a high bar. Lower back and down into a pike position, kip up back to support. perform 10-15 reps.
B3 Floor press handstand from pike. 10-15 reps. just touch the floor with your toes and up you go back.
B4 Parallettes straddle l-sit to straddle planche. hold each position for 3 seconds and perform 3-5 total reps.
B5 Pbars L-sit, V-sit combo. Perfom a supported l-sit on the pbars. hold for 3 seconds, lift hips up into v-sit/manna hold for 3 seconds and repeat for 3-5 reps.
B6 Swedish Ladder hanging leg raises. attach 10 kg plate to ankles and perform 10-20 reps.
B7 Abs - like A7,
B8 Lower back - like A8


Not an easy Podkatchka. It was performed:

1. In the mornings, after 2-3 Km run in the cold and jumping and bounding exercises outside. After the podkatchka, some extreme stretching and off to breakfast.

2. As warm ups sometimes to check if the gymnasts could perform under fatigued conditions.

3. Twice a week for 3-5 straight rounds of the complete podkatchka - what was called 'strength training session'. Usualy afterwards the gymnasts would head for the local sauna, the coach would make them go to the highest step (the hottest) and would put a bucket of water on the stove. They were 'encourged' to go to the shock pool and repeat this sequence for a couple of rounds for recovery purposes.

4. As a strength maintainance routine for in season and pre competitive scenerios.

Enjoy.
s.santad
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Re: Ido Portal [Tema General]

Post by s.santad »

pabloqc wrote:Training - 2.5 hours: QDR one arm alternated with Low Gate - spins and locomotion. Turtles, Elbow Lever Hops, Jackhammers. Finish with some HS->Planche reps and endurance handstand sets.
pabloqc wrote:Training - 4 hours: Handstands, LGPD, One Arm Handstand Hops, Strength - SASS. Finish with Ext Rotation work.
6 horas y media al día entrena este hombre??? :shock: No se yo eh... no me lo creo mucho xD
Thanhathos
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Posts: 66
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Re: Ido Portal [Tema General]

Post by Thanhathos »

Ya podria hacer el OAHS con un dedo por lo menos,no? digo yo xD

Salu2
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Letance
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Re: Ido Portal [Tema General]

Post by Letance »

Es lo que se necesita para llegar a hacer lo que él hace; y no sólo él, sino lo que hace cualquier cirquense y/o gimnasta de medio-alto nivel.

Esas habilidades no se consiguen entrenando 2/3 veces a la semana, un par de horas.

Duro, pero cierto.

Gracias por las aportaciones compañero; una mina.

;D
""Move, move because you can. If you won't, probably you won't be able to. Use it, or you gonna lose
it, and it's going to be a bad day when you lose it. Move"
- Ido Portal
Davis
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Posts: 10
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Re: Ido Portal [Tema General]

Post by Davis »

Os odio.

Se acercaban las 12 de la noche, hora perfecta para irse a la cama, y encuentro este post. No conocía a Ido, pero creo que habéis conseguido que reflexiona sobre toda mi filosofía de entrenamiento hasta hoy.

Estaréis contentos... :lol:
Davis
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Posts: 10
Joined: Tue Nov 27, 2012 9:22 am

Re: Ido Portal [Tema General]

Post by Davis »

Thanhathos wrote:No se merecen, gracias a vosotros por vuestra ayuda en otros temas. Ahm, el que ponga "faltan imágenes" o algo similar se refiere a que mi intención inicial era poner alguna imagen del video en cuestión donde hiciese falta para tener alguna referencia de a lo que se estaba refiriendo (con pensamiento de imprimirlos); pero decidí posponerlo y finalmente he decidido no hacerlo pues es un trabajo de chinos y gasto de tinta inútil, y más teniendo los videos en el ordenata y por ende (si es el caso) en el smartphone de turno para poder verlos donde sea necesario pasándolos a la memoria de éste. Ésto es al menos lo que yo hago y me saca de más de un apuro :) .

Por cierto, ahora que me estoy imprimiendo algunos me he dado cuenta de que no son 38 sino 42 artículos :P

Salu2
Thanhathos, tengo problemas para descargarme las partes. Mediafire bloquea la parte 5 y 7 (en mi caso) por exceso de megas descargados. ¿Sería posible subirlas a otro servidor? MUCHÍSIMAS GRACIAS.
Velvinkor
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Posts: 30
Joined: Sat Nov 24, 2012 7:49 pm

Re: Ido Portal [Tema General]

Post by Velvinkor »

Intenta descargarlo a través del Jdownloader, que es un gestor de descargas. Le pones todos los links y a descargar. Creo que tendrás que meter algunas letras de esas que salen para ver si eres humano y ya está, cuando acaba con un link sigue con otro y si por lo que sea se para la descarga (a veces pasa) cuando reinicies el ordenador continua descargando por donde lo dejó. ;)
Davis
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Posts: 10
Joined: Tue Nov 27, 2012 9:22 am

Re: Ido Portal [Tema General]

Post by Davis »

Sí, sí, si es por ahí por donde lo descargo.

Pero la parte 5 y 7 se me han quedado pilladas desde hace ya 5 días y siempre me da error.
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