Animal Flow for Fighters: Train Like a Beast
By Mike Fitch, Creator of Animal Flow
with chapters by the original team of Animal Flow Master Instructors:
Kathy Donatto
Chris Flores
Clifton Harski
Richard Scrivener
Edited by Karen Mahar
Published by Global Bodyweight Training, LLC
October 2014
Miami, Florida
Professional Photography provided by:
Cover photo by Philip Haynes
Interior photos by Karen Mahar and
Interior photos by Ricardo Ramirez
Copyright © 2014 by Global Bodyweight Training, LLC
All Rights Reserved. No part of this book may be reproduced or transmitted in any form or
by any means, electronic or mechanical, including photocopying, recording, or by any
information storage and retrieval system, without the expressed written permission from
Global Bodyweight Training.
Please don’t steal or distribute our work without asking permission. We worked really hard
on it. Also, piracy and copyright infringement isn’t nice or legal.
More cool resources about Animal Flow and bodyweight training:
www.GlobalBodyweightTraining.com
www.facebook.com/animalflow1/
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DISCLAIMERS
By undertaking any of activities in this book, you acknowledge that you have read
and understand the following:

Inherent Risk:
The activities in this book may be dangerous if performed incorrectly or if you are not
in sufficient medical or physical condition to perform them. You should know,
understand, and appreciate the inherent risks of participating in exercise. Exercise
requires physical exertion, which may involve strenuous and/or sustained movement,
which can severely tax the cardiovascular, muscular, and joint systems and/or may
cause physical injury. Additional risks range from minor scrapes, pulled muscles,
strains, sprains, joint injuries, and bruises to significant injuries such as broken bones,
eye injury or loss, concussions, paralysis, serious neck and spinal injuries, brain
damage, and even death. You take full responsibility for your own safety and should
know your own limits.

Medical Guidelines:
You should consult with your physician before beginning this or any exercise program.
In particular, you must discuss this program with your physician if you have any
medical condition or injury that contraindicates physical activity or any of the
movements described in this book. You should also consult a physician prior to starting
any exercise program if you have been sedentary, have high blood pressure or other
medical conditions, and/or if you are overweight. (That doesn’t mean you shouldn’t
work out if you have a medical condition or are overweight ‐ indeed it may be
particularly important and beneficial for you – but your specific situation needs to be
discussed with a medical professional to make sure exercise is appropriate for you and
to determine whether you have any limitations.) If you experience any
lightheadedness, dizziness, or continued shortness of breath while exercising, stop the
movement and consult a physician.
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
Limitations of Information:
The information contained in this book is provided for educational purposes only, and
is not meant as medical advice. None of the authors are physicians or medical
professionals! If you desire medication or nutrition advice, consult a physician.
Additionally, this information is meant to supplement a comprehensive physical fitness
training program. We recommend you work with a fitness professional in designing or
changing any of your fitness routines.

Your Abilities: Stay within your own capacity, experience, and skill and fitness level
when using the information in this book (or with any exercise program.) Make sure
any equipment you use is well‐maintained. Don’t perform any exercise without
instruction,. Know your body and STOP when necessary. Don’t push yourself if you are
fatigued or injured. And, as you’ll hear us say in all of our material, STOP if your form is
starting to break down! You can get hurt, and it doesn’t help you to train faulty
patterns anyway.
Short Version:





Listen to your doctor
Know your limits
Don’t do anything stupid!
You can get hurt or die if you aren’t careful.
All the risk and responsibility is on you!
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TABLE OF CONTENTS
INTROS
Disclaimers
2
Table of Contents
4
Welcome
5
How to Use this Book
6
CHAPTERS
Chapter 1
Intro to Animal Flow
Mike Fitch
8
Chapter 2
Animal Flow Basics
Mike Fitch
12
Chapter 3
Strength and Conditioning
Richard Scrivener
24
Chapter 4
Aerobic and Anaerobic Conditioning
Kathy Donatto
41
Chapter 5
Accessory Training
(Swinging & Brachiation)
Clifton Harski
49
Chapter 6
Movement Prep and Injury Prevention
Chris Flores
66
APPENDICES
Appendix A
References
82
Appendix B
Meet the Authors
84
Appendix C
Additional Resources
88
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WELCOME
Welcome to Animal Flow® for Fighters!
If you are new to Animal Flow, then I’m glad that you’re going to give it a try! And if you
already practice Animal Flow, I’m sure you’ll get something new from our take on applying
it to MMA training.
Animal Flow® was born out of my own journey exploring the many disciplines that fall
under the “bodyweight training” umbrella. At age 30, after years of training with all kinds
of weights and fitness modalities, I decided to make a major change. While I would have
been considered to be incredibly fit by most people’s standards, the truth was my joints
ached, I was constantly compensating for new pains, and my body just didn’t move like I
wanted it to. So I put down the dumbbells and entered the world of bodyweight training. I
haven’t touched a weight since, and I love what it has done for my body and the way I feel.
I explored a wide range of bodyweight disciplines, including gymnastics, parkour, hand‐
balancing, circus arts, strength training, and even break dancing (humbling!) . As I studied
each sub‐discipline, I was struck by how each has its own variations and “rules”, yet all
come back to the same foundations: using movement, leverage, and gravity. I was also
struck by the power and stability I saw in quadrapedul movement. I was reminded of how
important crawling as children is in our development. I thought a lot about movement. And
then I put all these awesome elements together into an integrated program..
I encourage you to think of Animal Flow® as a practice, rather than as merely a workout.
Much like a martial art, it is a discipline that requires perfect practice to achieve perfect
results. Even once you feel like you have a solid grasp on the basics, you will always benefit
from going back and repeating them, with the goal of performing them as fluidly and
efficiently as possible.
Let’s get started!
Mike Fitch, Creator of Animal Flow
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HOW TO USE THIS BOOK
The chapters in this book are written by our Animal Flow Master Instructors, with each
focusing on their particular area of expertise.

In the first two chapters we’ll cover some basics about Animal Flow.

In the next three chapters we’ll talk about three different types of training, starting
with an overview of how it ties in to MMA specifically, and then offering some
exercises, drills, and workouts using Animal Flow to integrate into your training.
Those chapters are broken into:
Strength and Conditioning
Aerobic and Anaerobic Training
Accessory Training (Climbing and Brachiatrion – aka swings)

And in the last chapter we’ll talk about the all‐important movement preparation and
injury prevention!
Note that the specific exercises and workouts are at the end of each chapter.
I think you’ll find a lot of valuable information in each chapter and definitely recommend
that you read through them all. However, each one can stand on its own in contributing to
your fitness routine. If you are reading this book, chances are you are already engaged in
some type of fitness training, in particularly something focusing on skills‐specific training.
The workouts in here are not meant to replace that. Rather, these are supplements to your
training.
You can use some or all of them according to your own need.
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What this book will do:

Introduce you to the philosophy and science behind Animal Flow

Provide basic instructions for many of the Animal Flow exercises and forms that you
can incorporate into your training

Provide sample workouts for incorporating Animal Flow moves into your existing
training routines

Explore the importance of strength training within an MMA training routine, and
provide examples of how Animal Flow moves fit into this structure (Chapter 3)

Explain both aerobic and anaerobic conditioning, including how to use Animal Flow
drills to train for both (Chapter 4)

Discuss the benefits of climbing and brachiation (swinging) for MMA training (and
fitness training in general), with detailed instructions on exercises and drills to use.
(Chapter 5)

Talk about Injury Prevention for MMA athlete and provide examples of excellent
preparation exercises from Animal Flow (Chapter 6)
What this book will NOT do:

This book won’t teach you how to design Flows. You’ll be learning the elements
that go into a Flow, but the details of understanding how to put them together into
the fluid flows would take much more space than we have here! Try the full Animal
Flow Workout video if you’d like to get started on flows.

You won’t be certified to teach Animal Flow to others. We cover enough that you’ll
be able to start using the moves in your own practice, but learning to effectively
coach others requires much information about assessments, corrections,
regressions and progressions. To become a Certified Animal Flow Coach, check out
one of our workshops!
More Info: www.globalbodyweighttraining.com
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Chapter 1
Introduction to Animal Flow
INTRODUCTION TO ANIMAL FLOW
Animal Flow® was created by fusing elements of multiple bodyweight training disciplines,
along with exercises that actually mimic the movements of animals. The resulting workout
incorporates quadrupedal and ground‐based exercises in multi‐planar, fluid movements.
Athletes and fitness enthusiasts of all levels can realize significant benefits from the
practice, including increased mobility, flexibility, stability, power, endurance, skill and
neuromuscular communication.
Easily tailored to individuals of all fitness levels, Animal Flow is an incredibly versatile
workout that makes a great addition to any trainer’s arsenal of fitness tools. It can be
utilized as a stand‐alone workout or as a group class format, and can be integrated into
existing fitness routines by utilizing various components for dynamic warm‐ups, interval
training, circuit training, and skills building.
And I definitely believe it should be a key component of any MMA training routine!
WHAT IS ANIMAL FLOW?
Fusing Bodyweight Disciplines
A lot of people ask “What is Animal Flow® based on?” The answer is that is draws upon
multiple bodyweight training disciplines. You may recognize hand balancing in the static
frogs; break dancing in the crocodile rolls; gymnastics in the rolling patterns; parkour
training in the traveling apes; yoga like movements in the scorpion reaches, the list goes
on.
Of course, animal movements (along with many of the other bodyweight training
disciplines) have been used for thousands of years to improve health and vitality. So, I by
no means take credit for creating animal movement exercise, and I recognize the valuable
contributions from other practitioners who have developed programs.
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Chapter 1
Introduction to Animal Flow
Martial artists, gymnasts, traceurs, b‐boys, yogis – bodyweight athletes from all kinds of
backgrounds all recognize part of their own training in Animal Flow® movements.
Additionally, the “flow” component, where the moves are linked together in continuous
flows of energy.
What makes Animal Flow® unique is the way in which these elements are synthesized in a
new way. The program that we’ve come up with at Global Bodyweight Training presents
our own take on the age‐old practice. You’ll find that it certainly shares a basis with other
movement‐based programs, but that the technical details vary on the execution of the
moves, and that many of our specific exercises are unique. We also take a different
approach to teaching the format in a systematic, progressive way.
THE DESIGN OF ANIMAL FLOW
The Animal Flow® workout certainly evokes a sense of fun and creativity, but it is still at its
heart based solidly in science. It draws upon multiple, proven concepts within exercise
science and kinesiology to formulate its overall approach to fitness and movement in
general.
The program is structured around several factors that contribute to its grounding in
scientific research:

It is entirely bodyweight training based, using closed‐chain exercises to achieve
goals. Closed‐chain exercises can lead to greater motor unit activation and
synchronization (NASM), and controlled studies have documented enhanced
performance when utilizing closed‐chain form of weight training compared to open‐
chain (Augustsson et al 1998; Brindle 2006). The biomechanics of closed‐chain
exercises mean that multiple joints and multiple muscle groups are worked at once,
making them a “functional” form of exercise likely to produce superior results.

It emphasizes multi‐planar and functional movement focused on anatomical chains
and slings. Multi‐planar aspects can produce greater kinesthetic awareness (NASM
2012) and are functional in nature.. More functional, dynamic exercises are
recommended over static exercises, such as planks (Shinkle et al). Going even
farther, triplanar movement, which incorporates all three of the sagittal, frontal, and
transverse planes of motion, is considered a particularly progressive form of fitness
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Chapter 1
Introduction to Animal Flow
training (Quelch 2007). Multi‐planar, functional exercise attempts to reproduce the
movements that the kinetic chain undergoes during normal activities of daily life
and sport.

The exercise techniques and body positions utilized in Animal Flow® are designed
to evoke specific biomechanical and neuromuscular results. Everything from the
starting body position (ie. Beast Position, or Four Pillar Stance), to the
movement/landing techniques, to the regressions and progressions is based upon
scientific principles: See Chapter 3 for more details and citations

Quadrupel movement, where all four limbs are connected to the ground, is
beneficial. Lee Burton and Gray Cook (2012), developers of the Functional
Movement Screen (FMS), emphasize the importance of what they call “primitive
movement patterns,” (i.e. rolling, pushing, quadruped, and crawling) in providing a
strong foundation for developing effective functional movement.

Finally, one cannot overlook one incredibly important scientific fact: individuals are
more likely to continue exercising when it is fun. We’ve definitely got that one
down!
Animal Flow is also easy to work with as a program, because it is designed to integrate
into a range of fitness program designs and resistance training models. You don’t need
to change your entire program to embrace Animal Flow ‐ you decide where and how it
fits in!
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Chapter 1
Introduction to Animal Flow
BENEFITS OF ANIMAL FLOW
One of the most important aspects of Animal Flow® is that with so many movements and
combinations, it can be altered to achieve specific results. It can be utilized in a multitude
of ways tailored to your own needs and training style.
One of the themes you’ll find running throughout this book is how Animal Flow can
specifically increase and/or improve your:







Mobility
Flexibility
Stability
Power
Endurance
Skills
Neuromuscular development
(We’ll go into all of these in more details in the chapters!)
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Chapter 2
Animal Flow Basics
THE SIX COMPONENTS OF ANIMAL FLOW
Animal Flow includes a wide range of exercises and movement combinations that are
grouped into Six Components. You can use one, some, or all of them in your workouts!
Following is a brief overview of each of the Six Components, which you will see referenced
in the following chapters. We include some basic instructions with photos of example
exercises within each component. When these moves are used in training programs or
drills within the chapters, you will also find links to videos with examples of someone
performing a couple reps.
1
WRIST MOBILZATIONS
Wrist Mobilizations include a range of simple exercises designed to increase the flexibility
and strength of your wrists, which is particularly important for any practice where you are
spending a lot of time on your hands.
The basics of wrist health with the Animal Flow practice is really about ADAPTATION. Just
like with anything, our bodies are designed to adapt to any consistent challenge. We can
help the adaptation process by being diligent with wrist mobilizations before, during and
after your AF practice.
I can speak from experience that even now, if I don’t dedicate specific time for wrist mobs
as prep, active rest and cool down, that I’ll start to feel some issues creep up. Once you
start that inflammation cycle, it’s very tough to continue your training. A couple of minutes
of prevention sure beats having to take a week or two off to heal.
WHERE you’ll find them in this book:

These are part of Injury Prevention (Chapter 6),
although we only go into detail in the section below.

But we still recommend doing them before, during and
after any workout.
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Chapter 2
Animal Flow Basics
Wrist Mobility Stretches
In this YouTube video, I provide
detailed instructions for each of the
Wrist Mobility variations listed below.
http://youtu.be/cWtvCGCYbYc
Variations
 Wrist Rolls
 Wrist Waves



Lateral Wrist Stretch
Sagital Shaka
Transverse Shaka
Wrist Relief Position
The “wrist relief” position should be your Go‐To position for relief between Animal Flow
movements. Whether you are performing Animal Flow or any practice where you are on
your hands, this stretch will help relieve and prevent discomfort.
We made it the largest picture in this section because it’s REALLY important!
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Chapter 2
Animal Flow Basics
2
ACTIVATIONS STABILZATIONS
The activations are all about “setting the system”. They can be used to gather information
or assess the body’s ability to stabilize. Not only are they great assessment tools, but also
can be used as part of a corrective exercise strategy. You’ll notice the activations are
intimately linked with the chains and slings that make movement possible.
Of particular importance is how the Static Beast and Static Crab activations absolutely
complement each other. While the Static Beast focuses more on flexion chain and anterior
oblique sling, the Static Crab focuses more on the posterior chain and posterior oblique
slings. These are both incredible sources of power for MMA athletes.
Activations are also a go‐to tool for, shoulder, spine and hip stabilization, pre/post rehab,
active rest, or even as antagonistic movement to a resisted push or pull (static beast with a
resisted pull or static crab with a resisted push).
WHERE you’ll find them in this book:

Chapter 6 – Movement Prep & Injury Prevention
STATIC BEAST (WITH LIMB LIFT)
STATIC CRAB
Kneel on all fours, placing hands shoulder width apart, and knees and feet hip width apart. Then
“Activate Your Beast:” Keeping the elbows fully extended and the core active, lift the knees one
inch off of the ground and hold. An opposite limb lift (contralateral) is an intense progression.
Keeping both elbows completely straight, lift one hand and the opposite foot, just high enough to
slide a piece of paper. Minimize any additional movement, like shifting or rotating in order to
maintain balance.
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Chapter 2
Animal Flow Basics
3
FORM SPECIFIC STRETCHES
Form Specific Stretches are used in Animal Flow in multiple ways. Think of them as full
body movements that explore your body’s available ranges of motion. This would include
flexion, followed by extension, or internal rotation followed by external rotation.
The Form Specific Stretches are linked back to our Animal foundations. Each movement
starts in one of the Animal forms.
These stretches or “reaches”, should be perform slowly and with control. The end points
can be held for greater time in order to make it more of a static, or moved in and out of as
an active/dynamic. The way that you program them is up to you. Holding any one of these
reaches as an isometric is great for postural distortion or balancing the joints. If dynamic
flexibility or conditioning is your goal, they could be performed for multiple reps.
WHERE you’ll find them in this book:

Chapter 3 – Strength & Conditioning

Chapter 6 – Injury Prevention
APE REACH
From a squatting position (“Deep Ape”) with
knees open, you alternate stretching your
arms out wide facing up and then back
together again. It’s a great mobilization
(active stretch through full range of motion)
for the shoulder girdle, and the entire spine
and hips. It feels fantastic if you’ve been
hunched over a keyboard all day.
BEAST REACH
Push your hips back towards your heels as
you press your hands down the ground.
Drop the head between the arms. Bring your
weight as far forward as you can, while
bringing one knee past the outside of your
elbow. The back leg should be extended.
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Chapter 2
Animal Flow Basics
LOADING / UNLOADING BEAST
Begin kneeling on the ground with heels underneath the hips and hands forward with head
between arms. Push down with the arms, lifting knees an inch above ground. Shift hips forward.
Push the body forward until the shoulders travel in front of wrists, untuck chin and look up.
CRAB REACH
The Crab Reach is both a great stretch and an exercise that opens up all of the muscles in the front
of the body, while activating (or flexing) all of the muscles in the back of the body . Start in a crab
position with your fingers pointing away from the body and your hips an inch above ground. Reach
on arm up and over towards the ground as you push the hips as high as you can. Look towards the
ground and keep the upper arm is completely relaxed, framing the head.
SCORPION REACH
Start by bringing one bent
knee passed the opposite
wrist, the back leg should
be slightly bent. Lead the
heel in a circular motion
outside of the body and up
towards the sky. Continue
to rotate through the spine
as you push your body away from the ground with your arms. Keep head between arms.
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Chapter 2
Animal Flow Basics
4
TRAVELING FORMS
The ABC’s of Traveling Forms: Traveling forms are incredible for full body conditioning,
warm up and active rest. These exercises mimic the movements of animals, starting with Ape,
Beast and Crab (ie the ABCs). The traveling forms are essentially how we move like animals
to improve the function of the human animal.
They can be used as opposing patterns to make sure that the exerciser is working in more than
one plane of motion or direction. This helps create more of a balanced program and cuts down on
the potential of injury that could be brought on by pattern overload.
Traveling forms are also great for coordinating the communication between the shoulders
and hips. The more efficient the body can communicate, the better it will move over all.
WHERE you’ll find them in this book:

Chapter 3 – Strength & Conditioning

Chapter 4 – Aerobic and Anaerobic Training
LATERAL TRAVELING APE
Lateral Traveling Apes introduce a “hand balancing” component to exercise, since you must balance
as you transition from one rep to the next. Start in a deep Ape position. Reach across the body with
back hand landing in front of the front foot (left foot if traveling left). Press down into the ground as
you raise your hips and swing your legs laterally, pulling knees toward chest. Kick out the lead leg
and allow the trailing leg to land first, transfer low.
Page 17 of 88
Chapter 2
Animal Flow Basics
FORWARD / REVERSE TRAVELING BEAST
The Forward Traveling Beast is a crawling movement, with all four limbs on the ground and knees
just a few inches above the ground. This full body movement looks simple but really challenges the
upper body, trunk and legs. Start in beast position, and step forward left foot & right arm (contra
lateral). The stride should be equal distance with leg and arm, with trunk tight and knees and inch
above ground.
FORWARD / REVERSE TRAVELING CRAB
The Forward Traveling Crab is the complementary movement to the Traveling Beast and challenges
the exact opposite muscles used by the Beast. Start with the fingers pointing away from the body
with hips an inch above the ground, equal distance from hands as they are to the feet. Step forward
with the right foot and left arm (contra lateral). The transfer from one side to the other should be
slow and controlled .
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Chapter 2
Animal Flow Basics
5
SWITCHES AND TRANSITIONS
We use the terms Switches & Transitions interchangeably. While they have multiple uses,
their primary function is to perform the movements one after the other, comprising the “flow” in
Animal Flow. The goal is to create a flow with a seamless transfer from one move to the next,
usually at a slow to moderate speed, allowing for perfect fluidity. These Switches and
Transitions could also stand alone as drills.
WHERE you’ll find them in this book:

Chapter 3 – Strength & Conditioning

Chapter 4 – Aerobic and Anaerobic Training
SCORPION SWITCH
The Scorpion Switch is a combination of the underswitch and scorpion reach . Start in a Crab position
and begin to perform an Underswitch by raising opposing limbs and rotating the body around the
traveling leg. The leg will continue upward, into a scorpion position. The spine will continue to
rotate until the leg pulls the same side arm off of the ground. The traveling leg will land in a bent
knee position while the opposing leg is straight. Draw leg back in to reset the crab.
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Chapter 2
Animal Flow Basics
UNDERSWITCH
Just as the name implies, the traveling leg will always be moving UNDERNEATH the body. Begin in
either the Static Crab or Static Beast position. (In the pictures we are starting in a Static Beast.) To
perform a Left Leg Underswitch, simultaneously lift the left leg and right arm. As they both pull in
towards the body, begin to rotate. Drop the heel in order to stop the rotation and set yourself in the
crab position. Once stable, the traveling arm and leg can come down to connect with the ground.
If starting from Crab position, lift the hand and opposite foot. Then lift the base heel to begin the
rotation. As you approach the Beast position, drop the traveling hand and foot simultaneously.
Variation: Jumping Underswitch
With the jumping version, you are going from crab all the way around to crab again. You begin by
jumping off of the ground, and then using your momentum to float your arm over the body while
pulling your legs under the body. The floating momentum arm lands just before the opposite leg
plants. Continue to rotate until you’re back in a crab position and simultaneously drop the arm and
leg back to the ground. It’s a great full body movement requiring a lot of control.
Page 20 of 88
Chapter 2
Animal Flow Basics
SIDE KICKTHROUGHS
Similar to the Underswitch, the Side Kickthrough is a killer rotary exercise. Begin in the Static Beast
position. To perform a Right Leg Side Kickthrough, simultaneously lift the right leg and left arm.
The right leg travels underneath the body (just like an Underswitch). However, when the toes line
up with the direction we are kicking towards, you’ll drop the base heel to stop the rotation and kick
the leg. As the leg extends, the opposite elbow will pull the other direction. The kick leg should be
extended at the knee, toes pointed and leg externally rotated from the hip. Reverse the movement
to get back to Static Beast.
The full extension of the leg is graceful and powerful at the same time. It is an intense
cardiovascular exercise with the entire body working together, and can be made even more
challenging by treating it as an explosive movement and/or varying the speed.
Variation: JUMPING SIDE KICKTHROUGH
With the jumping version, you are going from one side to the other. Start in a Side Kickthrough
position with the kicking leg fully extended about an inch above the ground, and opposite heel flat
on the ground. Forcefully pull the kicking leg back under the body as you pull the hips up and
transfer with the legs tucked under the body. Land with the previous kicking leg as you shoot the
new kicking leg through into your new Side Kickthrough position.
Variation: LEVITATING SIDE KICKTHROUGH
With the levitating version, you want to get your hips stacked over the shoulders during the
transfer from side to the other. Hold it as long as possible. The goal here is control.
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Chapter 2
Animal Flow Basics
FRONT KICKTHROUGHS
The Front Kickthrough is a versatile exercise that really challenges the abdominals and inner thighs.
You begin with all four limbs on the ground in the loaded beast position, and spring forward,
landing one foot ground while shooting the kicking leg all the way through. The full extension of
the leg is graceful and powerful at the same time. You then forcefully bring the extended leg back
under the body, using your momentum arm to swing yourself back into loaded beast position. It is
an intense cardiovascular exercise with the entire body working together, and can be made even
more challenging by treating it as an explosive movement and/or varying the speed.
FRONT STEP (Front Kickthrough Regression)
Begin in a Loaded Beast position. To perform a Left Leg Front Step, drive out of the legs, pulling the
ground underneath with the upper body. Quickly lift the left hand so the left foot can land. It’s
important to land with the foot either in front of where the hand was, or directly to the side of
where the hand was. The elbow will be outside of the stepping leg, with the hand by the face. Then
drive the hand down to the ground while simultaneously moving the foot out of the way and back to
the Loaded Beast position.
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Chapter 2
Animal Flow Basics
6
FLOWS
The Flows are a combination of the entire program. The various moves are linked together
in a fluid sequence. Flows can be used as choreographed sequences that the client may
practice over multiple sessions or even weeks; or performed as “call outs” where
somebody calls out a routine that is completely random to the mover, requiring excellent
focus and reaction time.
In this book we don’t get too much into flows, as we focus more on the individual
components that you can easily learn and incorporate into your existing training routines.
Learning how to create your own flows is a next step that is beyond the scope of this ebook.
That doesn’t mean that Flows wouldn’t be an incredible addition to your training. If you
are interested in taking it to the next level and getting some flows going, we recommend
you try out the Animal Flow Workout video, sign up for some lessons with a Certified
Animal Flow Coach, or even enrol in one of our Certification Workshops if you want to get
deeper and learn how to coach it!
More info on the video and workshops here:
www.GlobalBodyweightTraining.com
Page 23 of 88
Chapter 3
Strength and Conditioning for MMA
Strength and Conditioning for MMA
About the Author:
Richard Scrivener, our London‐based Master Instructor, loves
studying fitness and nutrition so much that you might call him a
bit of a “fitness science geek.” His degrees include an MSc in High
Performance Physiology and a Sports Science degree, and he still
never stops reading and learning. Here he combines all that
knowledge with his 15 years’ experience in health and fitness to
teach us something about strength, movement, and the science of
becoming a great MMA fighter!
The explosive popularity of MMA in recent years has led to an enormous uptake of the
combat sport amongst competitors of all levels. Clearly the technical, tactical and technique
components from the array of martial art disciplines which contribute to an MMA fighters
arsenal deserves and receives substantial coaching. However, the wealth of information
now available on the importance of physical preparation for sports performance means
that MMA competitors are now looking much more closely at what a well‐built strength
and conditioning program can do for them, in addition to their regular coaching. These
physical preparation programs compliment, support and enhance the existing technical
combat training carried out with coaches.
This chapter reviews the strength and conditioning needs of the mixed martial arts
competitor and is broken up into three parts:
Part 1:
Training MMA Movements not Muscles
Part 2:
Bio‐motor Abilities for MMA
Part 3:
Building an Effective MMA Strength and Fight Prep Plan
In this chapter, strength and conditioning refers to the resistance training component of
the overall weekly/monthly training undertaken in a structured program. The energy
system training (otherwise known as fitness training or conditioning) is another very
important part of the MMA competitor’s physical preparation, discussed elsewhere in this
book.
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PART 1: TRAINING MMA MOVEMENTS NOT MUSCLES
Mixed Martial Arts (MMA) is a hybrid combat sport which integrates techniques such as
striking, take‐downs, grappling and submission holds from a number of art forms including
Kickboxing, Wrestling, Tae Kwon Do, Judo and Brazilian Jujitsu, amongst many others. The
very fact that MMA pulls from such a wide variety of disciplines suggests that a large
repertoire of both offensive and defensive manoeuvres utilizing all the major movement
patterns (and combinations of these) are likely to be seen in any given bout or tournament.
The major movement patterns that are often discussed within training and strength and
conditioning circles are:






Push
Pull
Rotate
Bend/hinge
Squat
One leg/lunge
(e.g. press/drive to escape)
(e.g. pull into a clinch to load a trip)
(e.g. O‐Goshi hip throw)
(e.g. flying knee or bridge)
(e.g. finishing the double leg take‐down)
(e.g. push kick)
When it comes to making comparisons between traditional bodybuilding style training and
movement pattern training; the relevance to the MMA fighter becomes obvious. He or she
will never/rarely look at an opponent and say to themselves : “I'm going to use the left
glute and right hip flexor, as well as the stabilizing muscles around my hip and knee, like my
tensor fascia latae, to help deliver this kick to the lead leg of my opponent”. In the time
taken to try and isolate the activation of those muscles, the fighter would no‐doubt be taken
out; game over!
Instead, consider the statement:
“The body knows only movement, not muscles.”
Throughout the years, training programs, even within some sports, have often typically
been organized around a “body part approach” where the body is divided into its major
muscle groups (chest, back, legs, shoulders, arms, core/abs) and trained accordingly. This
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arrangement has been an easy, understandable way to break up training to allow for good
muscular development (or hypertrophy) because tension or stress from lifting weights is
concentrated within the muscle/s to be trained—and has brought good results, especially
when applied in a bodybuilding program. A lot of people swear by “More plates, More dates”
and, of course, “No pecs, No sex.”
But still, bulky muscles might put you up a weight category, but they aren’t going to do
much for your speed and agility in your ‘around the world’ ground technique. For the MMA
figher, this approach can be counter‐productive and disadvantageous for several reasons:

The human body works to produce movement, and these movements are
controlled by the Central Nervous System. The body makes every attempt to
move in the most effective and efficient way, so as not to waste energy, and
therefore uses muscles in concert to generate skilled movements

MMA (and life in general for that matter) demands that the body moves freely
through space, not within the confines of a machine or some restricted range of
motion.

The majority of joints in the body move in three directions or planes:
1. Sagittal plane: flexion/extension or forward and back
2. Frontal plane: lateral flexion, ab/adduction etc. or side to side
3. Transverse plane: internal and external rotation
Most traditional hypertrophy or strength routines heavily favour the sagittal‐
plane in a training environment that promotes one‐dimensional movements.
These factors can undermine the body’s ability to move effectively in any given
direction, and, in many cases, may lead to joint dysfunction, energy wastage, pain
and time out from training!
Once the importance of training movements (not muscles) is established and appreciated,
an additional piece of the puzzle can be put into place by building upon the principles of
multi‐directional movement training for MMA fighters.
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FASCIA
So, we know that groups of muscles work intricately together; but what else aids and
optimizes the many striking and grappling movements good fighters rely upon? Let’s talk
about FASCIA!
What exactly is fascia?
Just for a second, visualize the film or wrap that you cover your food up with when it goes
into the refrigerator; what happens when the two sides accidently touch? It can be an
impossible task trying to pull this stuff apart when those two surfaces stick to each other!
This wrap is also very similar in principle to fascia within the body.
Fascia forms a whole‐body, continuous three‐dimensional matrix of structural support
around our organs, muscles, joints, bones and nerves. This multidirectional,
multidimensional fascial arrangement is also what allows us to move in multiple directions.
As another example, imagine walking straight into a giant spider’s web which encases your
whole body and clings perfectly to your shape; this is what fascia does. And be sure to hope
that giant spider is on a holiday; the fact that fascia connects all regions of the body
together will send those vibrations straight to our fury friend; lunch is on you!
If you’re really interested in learning more about fascia, see Myer’s pioneering book
Anatomy Trains (2001).
The figures on the following page illustrate how this fascial web weaves around the body,
connecting all limbs together:
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FASCIAL LINES ILLUSTRATIONS
FRONT LINE FASCIA
BACK LINE FASCIA
If you imagine this line to be an elastic band, to
load/stretch/energise it, you would need to
arc/reach backwards, pulling the ends apart
If you imagine this line to be an elastic band, to
load/stretch/energise it, you would need to
bend/hinge forward, pulling the ends apart
LATERAL LINE FASCIA
If you imagine this line to be an elastic band, to
load/stretch/energise it, you would need to
arc/reach sideways, pulling the ends apart
SPIRAL LINE FASCIA
If you imagine this line to be an elastic band, to
load/stretch/energise it, you would need to
rotate, pulling the ends apart
Anatomy illustrations courtesy of: © Chastity ‐ Fotolia.com
Fascial line illustrations by Mike Fitch and Ricardo Ramirez ©
Fascial lines information based on the work of Thomas Meyers (Anatomy Trains)
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And why should MMA fighters care about fascia?
Fascia is incredibly important for health, movement, and athletic performance, and that
means that MMA fighters and coaches should understand something about it. Some of the
most important points for MMA athletes include:

Stress Reduction: Fascia helps reduce stress in a particular muscle, joint or bone,
by spreading forces across the body.

Energy Conservation: Fascia also helps to conserve energy, which would be
important in a fight that went the distance. By stretching and loading (like an elastic
band) it helps harness momentum created from movement, so rather than using
energy wastefully, energy can in effect be recycled thanks to the elastic properties of
fascia.

Communication and Reaction Time: Research suggests that connective tissue like
fascia has a large proprioceptive input to the nervous system, i.e. it is sensitive and
communicates! Indeed there may be up to 10 times more proprioceptors in fascia
than in muscle (Stecco et al 2010). Proprioceptors effectively provide input to the
CNS, which in turn provides information about what positions the joints are in, how
fast the joints are moving, and how much stress or tension the joints are
experiencing (which are of course all crucial pieces of information a fighter’s body
will interpret).
Therefore, the fascial matrix which covers the entire body helps us react to our
environment faster than the conscious mind can respond and could mean the
difference between being knocked out or slipping a punch and counter‐attacking.
So what we have learned is that ‘movement focused training’ is far more relevant and
sports specific to the MMA fighter. Building a strength and conditioning resistance
programs around this principle will ensure that the fighter will be far more physically
prepared to go toe‐to‐toe against an opponent. The strength and conditioning program
builds the raw materials of the athlete, which then underpins the development of skilful
MMA specific movement.
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And what does this have to do with Animal Flow?
As you shall see in Part 3 of this chapter, an MMA plan which focuses on the primary
movement patterns integrates many training tools, and Animal Flow movements and forms
can play a key role. At the heart of Animal Flow are the principles of whole‐body full range
of motion training which requires simultaneous strength, control, fluidity and movement ‐
all creating heightened body awareness – and these will prove crucial for the MMA fighter’s
physical preparation.
PART 2: BIO‐MOTOR ABILITIES FOR MMA
Bio‐motor abilities are the building blocks which contribute to the physical fitness of the
MMA competitor.
USA Track & Field (USATF) offers this definition: “abilities in the biological and motor
domains that enable success in athletic performance.” In other words, they’re the specific
components of fitness that, when put together, help you succeed in any sport. When put
into a list, the bio‐motor abilities which make us fit for a purpose are:

Mobility: The ability to attain the appropriate range of motion at the joints

Stability: The ability of the joint to stiffen when needed to provide a
platform/foundation

Strength: The ability to produce force

Power and Speed: The ability to produce force as fast as possible and to move
rapidly

Endurance: The ability to resist fatigue

Coordination: The ability to move the body without wasting energy in order to
accomplish a task
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When developing an effective strength and conditioning programme for an MMA
competitor, all the bio‐motor abilities must be trained to one degree or another, ideally
within a progressive and well‐structured periodized plan. So let’s talk about why these are
important, and how Animal Flow can help improve these abilities. (Note that while I just
reference some Animal Flow moves here, they are described more in the last section of the
chapter, including some video demonstrations.)
MOBILITY:
Quite simply, adequate mobility through joints which should possess the ability to
move through a more extensive range of motion e.g. the hip and shoulder (vs. the
knee or lumbar spine), prevents pain, dysfunction and injury. Adequate mobility
also ensures that the MMA competitor has all of the technical skills they need
available to them.
For example, an inability to ‘open up the hips’ properly would make a round‐house
kick less effective, as compensatory movements would likely have to occur from
other joints within the body.
It is now well recognized that joints within the kinetic chain (our skeleton) have
either a mobility need/role or stability need/role. For example, if the hip (which has
a mobility role) lacks the ability to extend, perhaps owing to weakness within the
gluteals, then the lumbar spine extensors may compensate and take over in order to
help the body achieve the desirable position‐ over time this can cause wear and
tear‐ or worse‐case, injury!
Within Animal Flow, however, Form‐Specific Stretches such as the
Crab Reach make great contributions to full body mobility
improvements. The Switches and Transitions will also do wonders for
your mobility!
STABILITY
While optimal movement at a joint is important, that same joint also needs to have
the right amount of stability. The shoulder joint makes for an excellent example
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where maximizing the reach in punching provides an offensive advantage; if the
shoulders lacked range of motion this would be potentially disadvantageous. In the
same vein, if an opponent were to place you in a shoulder lock, high levels of
muscular ‘co‐contraction’ (or stiffness) to provide stability/splinting for the joint
would be crucial.
As an additional example, Bounty et al. (2011) have previously discussed the
importance of strong neck and shoulder musculature to stabilize and support the
cervical spine (the very top vertebrae); specifically they discuss research which
suggests that some wrestling moves within a fight deliver the equivalent forces to
that experienced during whiplash injuries!
The Travelling Forms within Animal Flow, such as Beast and Crab
crawls/walks are incredible for creating high levels of tension within
key joints such as the shoulder, spine and hip joints. This tension, if
directed to establish the appropriate shapes and postures can
enhance both local and whole body stability, needed for athletic
performance.
STRENGTH
Maximal strength has repeatedly been shown to be a key indicator of playing level in
contact sports where grappling activity is high, from rugby leagues to freestyle
wrestlers (Lenetsky and Harris 2012). This has led some researchers to suggest
that MMA disciplines such as BJJ should incorporate strength training into their
overall training program, focusing not just on strength endurance, but specifically
on maximal strength (James 2014).
Maximal strength is also known to positively impact other athletic qualities such as
power output (discussed below) and endurance. With respect to enhanced
endurance performance, it is understood that strength training increases the
number of motor units that can be activated within muscle and effectively creates a
‘reserve’. Put another way, if it felt tough squatting 150 Kg on day one, and then you
went away and increased your strength in the back squat by 50%, when you re‐
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visited that 150 Kg load, it wouldn’t feel quite so tough the next time around. The
consequence of this is that you would be able to lift a greater number of reps, hence,
your muscular endurance would have increased.
To provide another example, strength training has been shown to increase 5k
running time and cycling performance, traditionally thought of as more ‘endurance’
in nature.
Of course, within the fight itself there are likely to be many instances where
maximal strength is required during specific offensive and defensive moves. When
grappling for example, a higher percentage of pulling and squeezing actions of the
wrist, ankle and back of the head will occur using isometric/static muscle
contractions.
High levels of isometric tension are also likely to be experienced in the
quadrupedal movements inherent to the Animal Flow training
program. Activations from Static Beast and Crab positions where
single limb lifts are performed creates a need for huge amounts of
rotational strength and stability. Within MMA, resisting a throw or
take‐down also requires this same ‘anti‐rotation’ strength which well
executed Animal Flow moves help to develop.
POWER
The text book definition of power is shown as “work completed per unit of time”.
Force is needed ‘to do work’ on an object, such as opponent, while the velocity that
work is performed at, often determines sporting success.
For example, from a standing clinch, a takedown would not be particularly
successful if performed at a slow velocity. Since decisive events within MMA require
the expression of power, this should prompt aspiring athletes to consider how
power training fits within their existing strength and conditioning plans.
Depending upon the fighting style, however, the frequency of explosive power
dominant techniques may vary. For example, competitors with a ‘stand‐up’ fighting
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style will likely call upon strikes which are velocity dependant. Those who favour
grappling and submission manoeuvre’s may require greater amounts of strength. To
exemplify this, Andreato et al. (2014) discovered that within several five‐minute
Brazilian Jiu Jitsu bouts there were 4 x 25s periods of ‘lower’ intensity activity
compared with 4 x 3‐5s of ‘high’ intensity activity.
When considering the regions of the body where powerful MMA actions take place
Bounty et al. (2011) made these comments:
Ideally, fighters should specifically possess powerful hips, trunk and
shoulder musculature. This should be of the utmost concern to the
individual who trains fighters.
As discussed, power generation depends upon the ability to generate lots of force
(strength) in the shortest period of time (velocity). However, within the strength
and conditioning literature many experts refer to different types of power, i.e. is
there a bias towards power production under loaded or unloaded conditions?
During a clinch for example, the MMA competitor may wish to use a takedown
technique to ‘go to ground’. This requires the production of power but also
incorporates the mass of the opponent. In this circumstance, training adaptations
from targeted ‘strength‐speed’ work would be desirable.
Towards the opposite end of the power continuum, repeated kicks to an opponent
where the foot must be placed down on the matt and then immediately and
explosively lifted again, would require reactive power or ‘speed‐strength’. Here, the
opportunity to produce force to deliver a kick may be just a couple hundred
milliseconds!
There are many movements within Animal Flow which provide the
opportunity for such ‘tempo change’ and ‘energy re‐direction,’
particularly within the Switches and Transitions. Jumping
Underswitches, for example, require a rapid foot contact with the
ground within a dynamic rotating exercise. Jumping side
kickthroughs and front kickthroughs are also good examples.
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To reinforce this point, Turner (2009) provides this insight in his commentary on
training Muay Thai fighters:
It is well documented that efficient stretch‐shorten mechanisms
(plyometric) result in enhanced propulsive forces and conservation of
energy, and this therefore suggest that within martial arts, this may
translate into enhanced power and power‐endurance of striking.
In other words (my words):
If you can’t load your sling‐shot, the Green‐house windows are safe for
now!
PART 3: BUILD AN EFFECTIVE MMA STRENGTH AND FIGHT PREP PLAN
Success in MMA often comes from a high level of expertise and skill within multiple combat
arts. To this end, the MMA competitor will therefore spend a significant amount of their
weekly training time engaged in what is often known as ‘sport specific’ or ‘technique
focused’ sessions, especially in the lead up to a fight or tournament.
As a consequence, strength and conditioning sessions may receive less dedicated training
time. Therefore, maximizing the efficiency of the training week is crucial to optimizing
both physical and technical preparation. In other words, ‘getting the biggest bang for your
buck’ matters!
So what do we know and what do we care about so far?

Strength and conditioning for MMA is important to develop all the physical fitness
components recognised as playing a part in a successful fight: mobility, stability,
strength and power

These fitness components will ‘transfer in’ or ‘cross over’ to technical fighting skills
when developed alongside them in a periodized/structured long term plan
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
Training with a multi‐planar movement focus likely offers the greatest ‘dynamic
correspondence’ to an MMA fighter, that is, most closely replicates the movement
demands of the sport

Time is of the essence: in order for strength and conditioning programs to be most
effective in the limited time given over to them, they must tick all the boxes. This
means training all the bio‐motor abilities needed for successful MMA combat, and
integrating all of the primal movement patterns MMA fighters will move through or
be moved through!

If time allows, supplement the strength and conditioning program with pre‐
habilitation/re‐habilitation and isolation exercises if muscle or joint specific
weaknesses/imbalances have been identified
What is important when building your plan?
Building a supportive and effective MMA programme is not an easy task. Bounty and
colleagues (2011) identified these hurdles which need to be overcome:

Most of the training time should be devoted to developing fighting skills

There is a strong possibility of over‐training when attempting to pack in fight
training and strength and conditioning

Allowing for adequate recovery time

Addressing all of the bio‐motor abilities whilst considering the points listed above!
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A truly personalised MMA strength and conditioning plan will also take into the
consideration the type of fighter the competitor is (offensive ‘sprinter’ vs defensive
‘endurance’) and furthermore, who the opponent is.
The following plans should therefore be used as a template and adjusted accordingly.
SAMPLE PLANS
Each of the following Movement Pattern focused workouts is designed to be completed in
approximately 45 minutes, and thus should not be too time consuming within the context
of completing the all‐important technical training.
All sets within each bio‐motor ability should be completed before moving on to the next, as
each provides the preparation and foundations for the next.
Multiple training tools (dumbbells, barbells, kettlebells, med‐balls, bodyweight, ViPR’s and
Animal Flow) are utilized to allow the most effective exercises to be programmed.
I’ve included several different types of Animal Flow exercises, including Form Specific
Stretches, Travelling Forms and Switches and Transitions. They are highlighted in red
for easy reference.
As described in the previous chapters, each one of these Animal Flow elements provides
specific benefits. However, they all possess high levels of versatility and can be used to
target multiple bio‐motor abilities (as you will see as you start incorporating them into
your workouts!).
And in addition to serving as great training exercises, they also provide awesome dynamic
correspondence into MMA!
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Push Movement Pattern
Bio‐motor Ability
Mobility
Demo link:
Left and Right Arm Crab
Reach
Suggested Sets x Reps +
(Inter‐set Rest)
3 x 8/8 (30 sec)
http://youtu.be/ppBV2OVCGdU
Stability
Demo link:
Forward Ape Jump with
Push Out
3 x 8 (60 sec)
http://youtu.be/lqsHQ4uv8HM
Strength
Demo link:
Wall Walk‐up to Hand Stand
Pause
3 x 5 with 3 sec pause
(120 sec)
http://youtu.be/ULPrbA683lQ
Power (strength‐speed)
Demo link:
Exercise
DB Push‐Press Release
Note: conduct in a sand‐pit
or be ready to jump out of
the way!
4 x 5/5 (180 sec)
http://youtu.be/chqnuzpPEaw
Pull Movement Pattern
Bio‐motor Ability
Mobility
Demo link:
Deep Ape to Head Stand
Pause
3 x 5 with 3 sec pause
(120 sec)
Towel or Judo Belt Chin‐Ups
4 x max (120 sec)
http://youtu.be/JZ9xTNW4EMg
Power (strength‐speed)
Demo link:
3 x 15 (30 sec)
http://youtu.be/WQiOUXTKfrM
Strength
Demo link:
Dowell Rod Dislocates
Suggested Sets x Reps +
(Inter‐set Rest)
http://youtu.be/tpEvg55F2eY
Stability
Demo link:
Exercise
Front Kick‐Through
3 x 6/6 (180 sec)
http://youtu.be/GDeBY_WGI2Y
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Rotate Movement Pattern
Bio‐motor Ability
Mobility
Demo link:
T‐Spine Prone Scorpion
Left and Right Side Scorpion
Switch
3 x 5/5 (60 sec)
Iso Russian Twist Band
Hold
5 x 10 sec / 10 sec hold
(120 sec)
http://youtu.be/oh_su2wTfdk
Power (strength‐speed)
Demo link:
3 x 12/12 (30 sec)
http://youtu.be/FBIhukLEztI
Strength
Demo link:
Suggested Sets x Reps +
(Inter‐set Rest)
http://youtu.be/epPhT5XGZqA
Stability
Demo link:
Exercise
KB Floor Drive to Post
3 x 6/6 (180 sec)
http://youtu.be/VhSPPBVAky8
Bend/Hinge Movement Pattern
Bio‐motor Ability
Exercise
Suggested Sets x Reps +
(Inter‐set Rest)
Mobility
ViPR Anterior / Posterior
Hip
3 x 12/12 (30 sec)
Demo link:
http://youtu.be/1ihl1xWNZ1w
Stability
Demo link:
Snatch Grip Deadlift
4 x 6 (180 sec)
http://youtu.be/RGXhmDJAOjg
Power (strength‐speed)
Demo link:
3 x 15 m distance
(60 sec)
http://youtu.be/ezMs5wzhysw
Strength
Demo link:
Beast Crawl
Double KB Swings
3 x 12 (180 sec)
http://youtu.be/IPfPfVQB0bM
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Squat Movement Pattern
Bio‐motor Ability
Mobility
Demo link:
Loaded Beast to Unload
Demo link:
Overhead BB Squat
3 x 10 (30 sec)
3 x 5 (120 sec)
http://youtu.be/joIf0B9YQtY
Strength
Double KB Front Squat
4 x 8 (120 sec)
http://youtu.be/BFx3bCYheE4
Power (strength‐speed)
Demo link:
Suggested Sets x Reps +
(Inter‐set Rest)
http://youtu.be/N5S6qLjsnBg
Stability
Demo link:
Exercise
Depth Jump for Max
Vertical Height
3 x 4 (180 sec)
http://youtu.be/46HBCFRvE9M
1 Leg/Lunge Movement Pattern
Bio‐motor Ability
Exercise
Mobility
Lateral Travelling Ape with
Leg Reach
Demo link:
1 Leg Balance with Multi‐
MB Reach
BB Hang Snatch with Split
Catch
4 x 4 (180 sec)
http://youtu.be/eGT4MIJsb2A
Power (strength‐speed)
Demo link:
3 x 12/12 (60 sec)
http://youtu.be/53FXbBmS3as
Strength
Demo link:
3 x 5/5 (60 sec)
http://youtu.be/V7e03O6U9Y4
Stability
Demo link:
Suggested Sets x Reps +
(Inter‐set Rest)
1 Leg Hurdle / Cone Hops
3 x 6/6 (180 sec)
http://youtu.be/k23xeJF1O24
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Chapter 4
AEROBIC AND ANAEROBIC CONDITIONING
AEROBIC AND ANAEROBIC CONDITIONING
About the authors:
Mike Fitch, creator of the Animal Flow program, is going to give
us a lesson on the difference between aerobic and anaerobic
conditioning and why this matters to your MMA training. And of
course he’ll talk about how Animal Flow fits in.
Kathy Donatto then provides some fantastic drills to get you
going on your conditioning! Kathy not only has 11 years as a
fitness professional, but also spent six years in the Texas Air
National Guard – she knows how to train with drills!
There is nothing like watching a live MMA fight. The hype of the fighters coming out to the
ring. The respect they give to each other right before they become combatants. And as
soon as that bell rings the battle begins.
To a trained eye (or even a few die‐hard fans), the different fighting styles that are
displayed in the octagon are noticeable. This is exactly what adds to the excitement of the
match up. Traditionally, specific styles of martial arts competed in their
own disciplines. The same would be true for boxing. Thanks to Mixed Martial Arts making
its way into the lime light, we get to see movements that range from Boxing, freestyle
wrestling, Brazilian Jiu jitsu, Jeet Kun Do, Judo, Karate, Mui Tai and Tae Kwon Do. With
every fighter coming in with a bag full of their own skills, you'd have to be well versed as a
good striker as well as demonstrate precision skill on the ground to be the victor.
This is exactly why we’ve seen a shift into a multidisciplinary approach to how fighters
train. Traditionally you might see compartmentalized training that involved some weight
training, cardio sessions like running or jumping rope for "conditioning" and sparing,
bag/speed work for skill specific training. Of course, with so many unpredictable
challenges opposing today's MMA fighter, the training has had to evolve to keep up.
For example, even if you were to look at one of our most iconic, big screen fighters, you'll
notice evolving methods in a "Rocky" montage. The most recent films have added
Kettlebells, chains, Olympic lifts, sledge hammer slams and keg lifts into his epic training
scenes.
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But what does slamming an enormous tractor tire with a demolition sledge hammer have
to do with an MMA fight? Well, simply put, a fight doesn't allow the luxury of slowing down
to think through, "Okay body, now you have to be strong......great job! Now you have to be
fast! Now be powerful!” Any of these bio‐motor abilities (as discussed in more detail in
Chapter 3) have to be available at ALL times. This is exactly why the way that you train has
to be specific to the way that you want to perform (The Law of Specificity).
There is another big piece to this puzzle that is extremely important. It can be pretty
complicated, but it can also mean the difference between a victory or defeat. I’m talking
about Energy Metabolism, or Bioenergetics.
ENERGY METABOLISM (BIOENERGETICS)
Energy Metabolism, or Bioenergetics, is the study of how energy is transformed through
various biochemical reactions (NASM 2012).
I know, it sounds incredibly exciting. But understanding even the basics of this phenomena
will help us dial in the specificity of our training. While bioenergetics may not be
the hottest buzzword in fitness, there are a few other words that represent these processes
that are a little more recognizable. For example, Anaerobic training or HIIT (High Intensity
Interval Training) probably rings a bell. Even slightly more dated terms like “doing your
cardio" or “pumping iron” all take place within the realm of bioenergetics.
Let’s use a few "real world" examples to explore the meaning of biogenergetics. First, think
about the fact that your body needs ENERGY to perform its day‐to‐day functions, and other
movement that you may engage in. Depending on two factors, the body will create or pull
energy from different systems. The two movement factors will be:


Intensity
Duration
Intensity and Duration will determine if the body can create energy immediately
(anaerobic), or if the body will need to use oxygen to continue to produce energy over time
(aerobic).
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AEROBIC AND ANAEROBIC CONDITIONING
Intensity
Let's take a look at intensity first, using some legendary athletes as examples. Imagine that
both Arnold Swarzenager (1975 version) and sprinter Usain Bolt both happen to be
training in the same place. Let's say that Arnold was bench pressing an incredible amount
of weight that only allowed him to perform 8‐12 reps, while on the nearby track, Usain was
burning rubber on a 400 meter sprint. Believe it or not, both athletes are using
predominately the same energy system.
How could it be possible that running at lightning speeds and laying on a bench pushing up
weight could even be in the same spectrum? That's where intensity comes in. We just have
to measure the intensity differently in each scenario. In Arnold's case, the intensity is
measured in the weight lifted. In Usain's scenario, his maximal speeds are the indicator of
intensity. The intensity is high with both athletes.
Duration
Duration goes hand‐in‐hand with intensity. In the speed versus strength example above,
the intensity was high but inversely, the duration was low (<60 sec). In both cases, the
body would rely on its Anaerobic processes for energy.
So if lifting relatively heavy things and sprinting as fast as you can are Anaerobic, than what
about going for a jog?
Running, cycling, swimming at a moderate pace (low intensity) for longer durations (>2
min) would be perfect examples of Aerobic conditioning. Simply put, the body can use the
available oxygen to not only create energy, but also to eliminate waste products created in
the process.
It's also important to recognize that these metabolic energy systems all work in unison to
help provide us with energy for whatever task is at hand. It’s not as black and white as
Anaerobic or Aerobic. Each category has more intricate subsystems that eb and flow with
each other. Which one is being used predominately will always depend on the Intensity
and Duration of the sport.
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Chapter 4
AEROBIC AND ANAEROBIC CONDITIONING
This brings us to the million dollar question:
If the bodybuilder needs strength, the sprinter needs speed/power, and
the marathon runner needs to go the distance, then what kind of athlete
needs all of these attributes?
If you said the MMA fighter, then you are correct!
Synergy Between Systems
In any given fight, both the Anaerobic and Aerobic systems must be working synergistically
to supply the body with energy. The fighter has to have the energy to be strong and
powerful, as well as recover fast enough to do it again.
They train at an intensity and duration that forces them to adapt. As mentioned earlier in
this book, the body will adapt to any repeated challenge if it’s consistent enough.
Our approach in this chapter is to challenge the athlete at high intensity (anaerobic) levels,
then use the rest time in between work sets as aerobic recovery. These two systems not
only work together, but they also complement each other. The anaerobic movements will
eventually increase the time that the fighter can stay in that “zone”. This is the Anaerobic
Threshold, which is the point at which the body can no longer produce movement without
the presence of oxygen. The more time someone spends training towards the edge of their
Anaerobic Threshold, the more capable the body will be to maintain it.
While the Anaerobic system is producing energy for strength and power, the Aerobic
system jumps in during the rest periods to help out. It will take advantage of the influx of
oxygen, in order to create energy. It’s also hooking the body up by taking out the trash.
Waste bi‐products are created by the energy systems and need to be shuttled
out……quickly!
We’ve identified the challenge, so what’re we going to do about it?
Easy, we’re going to do Animal Flow!
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Chapter 4
AEROBIC AND ANAEROBIC CONDITIONING
As I’m sure you’ve notice by now, there are a lot of different ways we can use the Animal
Flow components. They just have to be tailored and programed for each desired result.
The drills below will use explosive switches and transitions to push you towards your
Anaerobic Threshold, while the decreasing rest periods will challenge your Aerobic
systems.
We’ll also use the traveling forms as our active rest. Get ready for some serious
conditioning.
ANAEROBIC TRAINING USING ANIMAL FLOW
These training drills can be performed at the end of your training/workout or they can be
the actual workout for that session. If you intend to use the drill as your whole workout,
make sure you warm up with some Animal Flow Form Specific Stretches (described in
Chapter 6)!
These include four levels:



Level 1 and 2 are designed to prepare your Anaerobic system.
Levels 3 and 4 use combined Aerobic and Anaerobic drills.
Within each level, there are 3 “sublevels.” These use the same exercises, but
increase in intensity and duration. I recommend working on one sub‐level one day
at time.
All of the moves are Animal Flow exercises. You can find the basic instructions with photos
for each one in the Basics of Animal Flow (Chapter 2). Additionally, below each move I
provide a link to video where I demonstrate each move with a few reps.
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Chapter 4
AEROBIC AND ANAEROBIC CONDITIONING
LEVEL 1
This is an introduction to the Anaerobic workout.
Master Level 1a by performing it 10 times non –stop before moving on to level 1b and so
on. I recommend working on one level one day at a time.
Level
Front Step
Link:
Rest
.http://youtu.be/‐rHyG1Hb7Rc
.
.
Jumping Side Kickthrough
Link:
Rest
Reps
http://youtu.be/vDaUuWxKHZk
Level 1a
30 sec
1 min
30 sec
1 min
10x
Level 1b
1 min
1 min
1 min
1 min
10x
Level 1c
1 min
30 sec
1 min
30 sec
10x
LEVEL 2
Level 2 will definitely hit that Anaerobic (Lactate) Threshhold. Again, as in Level 1,
complete Level 2a for 10 reps non‐stop before moving on to Level 2b.
Level
Link:
Front Kickthrough
Rest
http://youtu.be/cZd0VcQsFog
Levitating Side
Kickthrough
Link:
Rest
Reps
http://youtu.be/SEECbA3n6A8
Level 2a
30 sec
1 min
30 sec
1 min
10x
Level 2b
45 sec
1 min
45 sec
1 min
10x
Level 2c
1 min
30 se
1 min
30 sec
10x
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Chapter 4
AEROBIC AND ANAEROBIC CONDITIONING
LEVELS 3
Levels 3 and 4 are hitting both the Aerobic and Anaerobic systems. We are adding in some
Animal Flow Traveling Forms, which provide some time for active recovery and serve as
your Aerobic conditioning. They will fully activate the anterior and posterior oblique slings
and the anterior and posterior flexion chains.
The traveling forms will be alternated with some of the moves from Levels 1 and 2, which
provide the Anaerobic component. The specific forms we’ll use include the Forward and
Reverse Traveling Beasts and the Forward and Reverse Traveling Crabs.
(You can find the instructions / photos for the moves in the Basics of Animal Flow Chapter,
and I have included videos of myself performing a few reps below each move.)
Instructions for the Traveling Drills:

Place the cones 20 feet from each other. If you don’t have enough space to
accommodate 20 feet, then go from wall to wall as much as you can.

These drills are timed. Perform each level for 3 minutes, 5 times with a 90 second
rest minute period in between.

Start with the first exercise, performing the set number of reps. The second exercise
will be a traveling form, where you move between the cones. The third and fourth
exercises follow the same pattern.

For the Forward Traveling Beast/Crab, you can choose either one. Make sure to
include both in the overall workout, though!

Control your breathing and your form. Make sure the traveling forms are controlled
movements. Do not rush through.

As with levels 1/2, make sure to master each sublevel before moving on to the next.
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Chapter 4
AEROBIC AND ANAEROBIC CONDITIONING
Level
3
Front
Step
FORWARD traveling beast/
crab
Jumping Side
Kickthrough
REVERSE
traveling
beast/ crab
Forward Beast Link:
Reverse Beast Link:
http://youtu.be/ct‐bmkfOezM
.
.
http://youtu.be/vOKf6OfKjbM
Forward Crab Link:
Reverse Crab Link:
http://youtu.be/3_jz27oMHZA
http://youtu.be/Of37bZwNaNA
3a
10 reps
to cone
10 reps
to cone
3b
15 reps
to cone
15 reps
to cone
3c
20 reps
to cone
20 reps
to cone
Time/
Sets
3 mins
per set;
90 sec
rest;
5 sets
LEVEL 4
Levels 4, like Level 3, hits both the Aerobic and Anaerobic systems by alternating the
traveling forms. Instructions are the same as in Level 4.
Level
4
Front
Kickthrough
REVERSE traveling
beast/ crab
Levitating
Kickthrough
FORWARD traveling
beast/ crab
Video links provided in previous Levels
4a
10 reps
to cone
10 reps
to cone
4b
15 reps
to cone
15 reps
to cone
4c
20 reps
to cone
20 reps
to cone
Time/
Sets
3 mins
per set;
90 sec
rest;
5 sets
Page 48 of 88
Chapter 5 ACCESORY TRAINING:
CLIMBING AND BRACHIATION
ACCESSORY TRAINING:
CLIMBING AND BRACHIATION FOR COMBAT ATHLETES
About the Author:
Clifton Harksi has a long history as a student of human
movement,. A lifelong athlete and collegiate basketball player,
Clifton also holds a degree in Kinesiology His current position as
Director of Programming for Fitwall, plus his previous
experience with MoveNat, have provided him with a wealth of
knowledge about climbing, swinging, and moving better. You’ll
learn a lot from him in this chapter!
Before we get into the what, let's discuss the why.
As a combat athlete you must be prepared to grab and control an opponent with your
hands and arms. This may be grabbing a Gi, grabbing wrists and arms, clasping your hands
together, or even grabbing an opponent’s head. The one thing that must happen following a
grab is a pull. Grabbing and pulling is an integral part of all combat sports, as being
competent in close quarters is often the deciding factor of who wins. Being competent is
largely skill work, sure, but without ample strength in appropriate related movements, skill
may not be enough.
Climbing and Brachiation develops the grab and
pull system perhaps better than any other
dedicated traditional pulling strength work.
How does climbing and brachiation benefit the combat athlete?
There are a number of reasons why moving and swinging your own body through space
relates so well to the combat athlete:
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Chapter 5 ACCESORY TRAINING:
CLIMBING AND BRACHIATION

You are moving a human body.
Your opponent is a big bag of muscle, bones, fat, organs and skin ‐ so are you. And
while dumbbells, kettlebells, barbells, ropes and machines can create overload and
resistance, they are not nearly as awkward and cumbersome as a human body. As
you climb up poles, and as you swing from bar to bar you are having to control your
own big body, which is a lot of work for your grabbing and pulling muscles to have
to adapt to.

You are training dynamically and reflexively.
The ring will not be predictable. As a combat athlete you must be able to adapt to
unexpected changes quickly and overcome them. Swinging through space is very
similar because every reach and grab will place your body in a slightly different
position, and ask you to demonstrate and develop strength in those new places.
Additionally, each new training location you attempt to climb at will present
different sizes and shapes of poles with different levels of stickiness, again
challenging you to adapt.

You are training the grab and pull through enormous ranges of motion.
The combat athlete will find themselves in unexpected positions during matches,
often times in stretched out positions with disadvantaged and poor positioning of
the arms. As most pulling training is done in relatively small ranges of motion, the
common athlete does not build strength through full ranges of motion. Training the
full range of motion is the only way to build strength in those positions.
It is also the best way to prepare the body to resist injury in those stretched
positions. Training purposefully through these ranges of motion will promote
improvements in the mobility of the shoulder girdle, including the lats, chest, and
biceps‐all of which are traditionally very tight. That tightness may limit the athletic
potential of an athlete.
Brachiation work will likely help to improve the overhead position of any person via
the dynamic stretching and earned mobility.
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Chapter 5 ACCESORY TRAINING:
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
You are training fluidity, coordination, and rhythm.
Swinging is not about just pulling yourself across some bars, (well not always!), it is
about doing so in a way that is smooth and conserving energy so that you can last
longer. Swinging is a practice of switching between tension and relaxation, as is
every combat match. The development of rhythm and coordination has exceptional
carryover to moving fluidly around the ring and being able to conserve energy vs
expel needless effort.

Grip training is KEY for combat athletes.
Your grip strength is what either makes or breaks the "grab" component of the grab
and pull system. Swinging is unequaled in efficacy of building grip strength. This is
because of the dynamic nature of having to grab and support your entire body with
one hand, while your body moves underneath that grip.

Balance out the compressive training stimulus of being on your hands a lot.
Lots of training in combat athletes sees the athlete on their hands, compressing their
wrists, elbows and shoulders. Hanging and Brachiation is the yin to that yang. When
you are swinging and hanging you are decompressing all of that tissue, at least
trying to combat the typical wear and tear on those structures.

Training intelligence.
When you are swinging you are constantly having to solve movement puzzles as you
figure out where to next place your hand. This is excellent work for the brain to have
to react quickly ‐ just as in a combat match.
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Chapter 5 ACCESORY TRAINING:
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CLIMBING
Climbing is an exercise that develops abilities which are beneficial for overall physical
conditioning, and which have enormous carryover to the combat athlete. Overcoming
varied obstacles that are above ground, against the challenge of one’s own bodyweight and
gravity will be fantastic training for trying to control an opponent in a ring.
Climbing is also a fundamental human ability; however it is one that is generally neglected.
It is one of the first explorative movements that children will perform, pulling themselves
up to standing, up stairs, and generally using all four limbs to get around, up and over
things. Climbing and brachiation teaches you to develop rhythm, coordination, problem
solving, and how to leverage their body weight in relation to gravity through varied
obstacles.
In addition, practicing climbing in your training program is a great and unique way to
improve upper body pulling strength, build core strength, increase overall mobility, and
develop broad work capacity that mimics a fight very nicely.
Climbing requires that the upper body pulling muscles and posterior chains be developed
to an extent which enables the various techniques below. As our society has become
increasingly sedentary (read: seated), we have seen an increase in upper cross syndrome.
Climbing practice can be helpful in restoring mobility and strength in the posterior upper
body, because of the physiological demands it makes upon us. These are outlined in the
techniques below.
Climbing, active hangs, and brachiation should elicit activation and usage of the lower
trapezius to depress the scapula. Strong depression of the scapula is beneficial for shoulder
girdle health in pressing, hanging, pulling and deadlifting movements.
Climbing drills also may help to restore lost mobility in the shoulders and thoracic spine
due to the effects that hanging and gravity have on the shoulder girdle and spine. The
anterior side of most people’s bodies have been prioritized in conventional training
programs, as they are the “mirror muscles" and also are easier to train in bodyweight
situations. Climbing helps to develop the posterior chains and balances out an individual’s
upper body strength ratios.
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Chapter 5 ACCESORY TRAINING:
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Climbing also incorporates a very large time under tension, as the entirety of the exercise is
under tension. This prolonged effort is what can help balance the anterior to posterior
work time in a program. The posterior is where most power is derived from, so it is very
important to have strong "grab and pull" muscles.
!! !
As a precaution: If you have overly developed kyphotic
posture or lack overhead shoulder mobility you may
experience discomfort or injury from movements requiring
hanging with the arms in a position directly overhead.
Individuals lacking overall shoulder mobility would be best
served developing upper back and shoulder strength with
vertical climbing skills. These types of drills will develop the
grip, shoulder girdle strength, and act as a segway into
greater ranges of motion overhead.
CLIMBING DRILLS: BREAKING IT DOWN
The Climbing Drills covered in this section break down as follows:


Vertical Pole Hangs:
Foot Pinch Hang
Beast Position Hang
Vertical Climbing
Vertical climb with the foot pinch
Vertical climb beast
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Chapter 5 ACCESORY TRAINING:
CLIMBING AND BRACHIATION
VERTICAL POLE
Vertical pole hangs help teach the positions used for vertical pole climbing. These positions
are very tough from a hip mobility standpoint!
The Foot Pinch Hang:
Opens up the groin musculature.

Start by sitting on the floor with your butt close to the pole. Grab the pole with both
hands at about neck level.

Place your heels and arches of both feet (depending on the vertical surface and your
shoes or bare feet, the part of the foot used most will change) to the pole somewhere
above your hips (your flexibility will decide how high for you!). Your feet are pressing
in from the sides against each other creating a pinch, they are also pressing away
from you into the pole creating sort of a tug of war against your hands which are
pulling into you. This is the wedging that will keep you from falling.

From here you will tense the muscles in your grip, upper back, and arm pits
(latissimus dorsi, teres major, rear delts, etc) by pulling your shoulder down and back
but keep straight arms, and you will lift your hips just above the ground.
The Beast Position Hang
Really challenges your hip flexors, ankle mobility, and oblique slings.

Start by sitting with your butt close to the pole. Grab the pole with both hands just
higher than your head.

Place your bottoms of both feet vertically to the pole somewhere above your hips (your
flexibility will decide how high!).

From here you will tense the muscles in your grip, upper back, and arm pits (latissimus
dorsi, teres major, rear delts, etc) by pulling your shoulder down and back but keep
straight arms, and you will lift your hips just above the ground.
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Chapter 5 ACCESORY TRAINING:
CLIMBING AND BRACHIATION
VERTICAL CLIMBING
Vertical Climb with the foot pinch

Start in the foot pitch hang.

Now you can walk your hands up the pole one at a time reaching higher on the pole.

After moving the hands up the pole, drive both feet into the pole to move the hips up
and away from the pole. As the hips lift up and away you will jump both feet to a
higher position on the pole.

Repeat these actions of walking up the hands, quickly lifting the hips, and jumping the
feet.

Except during the jumping portion, you must keep your hips below your feet to keep a
"wedge‐type" action that keeps you connected to the pole.

Reverse the procedure to come down. And by the way, coming down is tougher than
going up!
Video Link:
http://youtu.be/iHeJEjspDDE
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Chapter 5 ACCESORY TRAINING:
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Vertical Climbing Beast

Start from the Beast Position Hang.

It is important to develop a contralateral quadrupedal pattern for greater efficiency,
just as in our ground based beast walks. Step with your left foot and reach with your
right hand and replace them as close to simultaneously as possible.

The key for good coordination is to initiate the movement with the legs, driving into
the bottom foot to create upward movement while aggressively retracting and pulling
from your still anchored arm. This contralateral movement will be key in developing
the oblique sling strength systems.
Video Link:
http://youtu.be/BhXGJPKJDYU
Page 56 of 88
Chapter 5 ACCESORY TRAINING:
CLIMBING AND BRACHIATION
BRACHIATION (aka SWINGING)
Brachiatrion (from "brachium", Latin for "arm"), or arm swinging, is a form of arboreal
locomotion in which primates swing from tree limb to tree limb using only their arms.
The key here is "arm swinging...locomotion". There are a host of benefits that brachiation
brings to physical development, and they are enormously beneficial to the combat athlete ‐
these benefits are outlined at the beginning of the chapter.
While there are many options for ways to brachiate (swing) we will be focusing on one
version and two derivatives of that main version, the alternating hand over hand forward
swing.
Our main brachiation drill is the Gibbon Swing, where you swing forward across bars with
alternating arms in a controlled, rhythmic fashion. Think of a child on the monkey bars who
makes it look effortless, as that is what you will be doing.
The breakdown of the associated drills looks like this:

Swing Prep: Hangs
Passive
Active
Single Hand Passive
Single Hand Active
Single Hand Rotation

Swing Prep: Static Swings
Front to Back
Side to Side
Side to Side with Hand Release

Swing: The Gibbon

Swing: The Lateral Gibbon

Brachiate: The Gibbon in a Hurry, aka the "Gibbon looking for a pump"
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Chapter 5 ACCESORY TRAINING:
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BRACHIATION aka SWINGS: BREAKING IT DOWN
SWING PREP: HANGS
This is the starting place for brachiation practice.
1) Passive: Passive hang work isolates grip strength, and upper body stretching.
 Simply grab a bar above your head and hold on tight!

Aim to be able to hang for 5 minutes passively.
Technique pointer: Keep your arms relaxed.
2) Active: This is the first progression of hanging. Active hanging refers to the scapula
and associated musculature.
 From your passive hang position, "pull" your shoulders down and back creating
space between your ears and shoulders.

Hold this position for 5‐10 seconds and repeat.
Technique pointer: Keep your feet together, slightly "tuck" your pelvis under by
squeezing your glutes and abs. This active hang is another plank, but inverted.
Technique pointer: keep your arms straight
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Chapter 5 ACCESORY TRAINING:
CLIMBING AND BRACHIATION
Active Plus the Bear Gryllz. aka Bar Wrap‐around

From a dead hang send your feet, knees and hips as high vertically as you can
straight up and close to the bar.

As you reach the peak of the height for your feet, pull with your arms to get extra
clearance for your hips to go over the bar, as you pull aim your feet backwards.

If you go high enough you will end up on your stomach and can press up
successfully.
Single Hand Passive: This is simply a more intense passive hang because only one hand
and arm is supporting the body.

From your two hand passive hang position, remove one hand. Hold as long as you
can, then switch arms.

Aim for accumulating 4 minutes per arm.
Single Hand Active: This is the single hand version of the active hang above.

Pull your body into the active hang, then remove one hand. This
will train the eccentric (negative) aspect of the active single
hand hang.

Once you can hold the single hand active hang for 20 seconds,
you can progress to pulling from the single hand passive hang
into the single hand active hang.
Single Hand Rotation: This drill is really effective at building strength through varied
positions in the entire scapular and shoulder socket structure.

Hang from one hand, and rotate clockwise, then counter clockwise.
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Chapter 5 ACCESORY TRAINING:
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SWING PREP: STATIC SWINGS
Static refers to the hands, but the body will be moving.
Front to Back: With a double overhand grip you will be swinging your legs and

Begin in a passive hang.

Pull into an active hang and also pull your knees into your chest.

Kick your feet out in front of you creating momentum.

As you travel backwards pull your legs behind you, and then kick forward again to
travel forward.

The goal is to create a large pendulum.
Technique pointer: Your arms can bend slightly as feels natural. The goal is to
make this feel smooth
Video Link:
.http://youtu.be/bJ‐3T4cZtXc .
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Chapter 5 ACCESORY TRAINING:
CLIMBING AND BRACHIATION
3) Side to Side: With a double overhand grip you will be swinging your legs and torso side
to side, helped by a pull from one arm.
 Begin in a passive hang.
 Pull with one arm, bending that arm and driving your legs to that same side. As you
let that arm relax and your legs fall to the other side, repeat with the other side.
 Try to create as big a pendulum as possible.
Technique pointer: Keep your legs relaxed so they can swing freely side to side.
Technique pointer: Reset if you begin to travel in a big circle.
4) Side to Side with Hand Release: This is the same as the Side to Side swing, but at the
peak of the movement to one side you will release one hand momentarily.
 Repeat the side to side swing, but at the apex of your movement to one side simply
take the bent arm hand off the pole, then put it back on.

Aim to make this look relaxed and easy.
Video Link:
FOR LATERAL STATIONARAY SWING AND HAND RELEASE
http://youtu.be/FECCRbFH‐oo
.
.
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Chapter 5 ACCESORY TRAINING:
CLIMBING AND BRACHIATION
SWINGS
Swings: The Gibbon
The gibbon is our main drill, where you traverse forward underneath bars. This drill
carries all the benefits outlined at the beginning of this chapter and is effectively a
combination of all the preceding hanging and swinging drills.

Begin in a passive hang, and progress to a front to back swing.

Once your pendulum is big enough you will time a reach of one hand at the apex of the
forward swing to grab the bar in front of you. Once you have grabbed the bar in front,
allow your body to swing forward underneath that arm, then pull from the back arm
(bending the arm) to increase the amplitude of the backwards swing.

Swing backwards and as soon as you hit the apex of the back swing, release the back
hand, swing under the lead hand and then reach and grab with your new lead hand.

Repeat the process.
Technique pointer ‐ This is really about timing. If you release the back hand before
you have started to travel forward you will kill your momentum.
Video Link:
jfjfdfjdjfdfffdsfdsfjdjfdsjfdfldfd
http://youtu.be/bJ‐3T4cZtXc
http://youtu.be/4CUXEexLZnw
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Chapter 5 ACCESORY TRAINING:
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Swings: The Lateral Gibbon:
The lateral gibbon uses the same rhythm as as the standard Gibbon, but instead you travel
laterally.

Begin in a passive hang, and progress to a side to side swing with.

Once your pendulum is big enough you will time a hand release of what will be your trail
arm, only instead of putting it down where it was you will put it down closer to your lead
arm. By doing this it, gravity will insist that your body swings in that direction.

As you swing under your new hand placement, take your lead hand and reach it out in the
direction you wish to travel, increasing the distance that your body will need to swing.

Let your body swing back underneath your holds, and once you hit the apex of the back
swing (really it's the trailing side of the side swing!) replace the trail hand close to the lead
hand.

Repeat the process.
Technique pointer ‐ This is really about timing. If you release the back hand before
you have started to travel forward you will kill your momentum.
Video Link:
http://youtu.be/R6vgsEHlims
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Chapter 5 ACCESORY TRAINING:
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Brachiate: The Gibbon in a Hurry, aka the "Gibbon looking for a pump"
The gibbon in a hurry takes most technique out of the picture and is simply a strength
sprint for the upper body.

Start from a dead hang, then aggressively pull and reach forward with one arm
grabbing the next bar. Don't wait for any swinging to happen, and do it again!

This is pure power pulling, reach, grab, and pull as quickly as you can. Your arms will
remain bent for the duration.
The Gibbon in a Lateral Hurry
Same as going forward, just sideways.

Pull yourself into a half pullup position, and then alternately reach, grab and pull with
your hands moving laterally across a bar.

Do not cross your hands.
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Chapter 5 ACCESORY TRAINING:
CLIMBING AND BRACHIATION
IMPLEMENTATION OF CLIMBING AND BRACHIATION
There are many ways to incorporate climbing and brachiation into your training.

Escalating Training Density Model
The simplest, and most applicable method of implementing the above methods of
training is to use an escalating training density model. In this model you will set a
timer, and try to perform as much work as you can in that time. During your
preparatory phase you should increase the amount of work (reps, time spent
hanging/swinging) you can complete in the same amount of time.
Sample Training:
Set the timer for 5 minutes. In that 5 minutes try to accomplish as many rounds as
possible of:
1 vertical beast climb
2 Gibbon Swing passes through your rig
3 Active Plus the Bear Gryllz.
**perform jumping jacks as needed to rest your grip

Supersets:
You could also implement the drills above in supersets with other exercises.

Animal Flow Circuits
An exceptional strength and conditioning circuit which would be hugely applicable to
the combat athlete would be performing long bouts of Animal Flow ground based
movements and the above climbing/brachiating movements.
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MOVEMENT PREP AND INJURY PREVENTION
About the Author:
Chris Flores is owner of Flo Fitness, specializing in working with
young athletes, as well as Head Athletic Trainer at Westfield
High School. A natural educator, he has tons of experience
working with athletes from a wide range of sports. Chris brings
his real world experience helping athletes achieve their peak
performance (and in dealing with their injuries) to this chapter!
I’ve seen a lot of sports injuries in my fitness career. And an awful lot of those could
have been prevented with proper training ‐ particularly with some solid movement
preparation and injury prevention exercises. In this chapter I’ll talk about how MMA
fighters can incorporate injury prevention work using Animal Flow moves.
I have lots of opportunity to witness sports injuries, either as they happen, or
afterward. I’ve been working in fitness for over 16 years and have been a Head
Athletic Trainer at a high school for over 5 years. At the high school we have over 27
varsity sports that over 1,300 athletes participate in every year. I also own a personal
training studio that is inside a MMA training facility called Brawl House. At Brawl
House we have BJJ taught by Vitor Shaolin; boxing taught by Jerry Coney; and
wrestling and Muay Thai.
So I’ve seen just about every injury you can think of, from an athlete getting knocked
out cold in the ring, to a bowler complaining of a sprained thumb. I really believe most
of those injuries suffered could have been avoided with the proper training. This
obviously would exclude all of your acute contact injuries. The injuries I speak of are
the overuse injuries, the ACL injuries, the injuries caused by terrible movement
mechanics, bad joint stably and mobility, and poor neural muscular communication.
The injuries that you see and say to yourself, "I can't believe you got hurt just doing
that!"
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The types of injures I talked about on the previous page could be avoided with a
proper movement based program like Animal Flow. In the following section we’ll talk
about why Animal Flow is beneficial for athletes/MMA, and how some of the moves
can help with injury prevention in fighters. Then in the next section I’ll provide some
detailed instructions for performing some specific Animal Flow moves within your
existing training routine.
While I see many reasons why Animal Flow is such a beneficial practice for athletes,
here I’m going to cover what I consider to be the top four:

Mobility/Flexibility

Rotary Stability/Rotational Exercises:

Connection of Muscle Patterns

FUN!
From my years of work with youth athletes and MMA athletes, I know how hard they train.
And that makes movement prep and injury prevention all the more important!
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1) MOBILITY / FLEXIBILITY
In my experience working with fighters, I have noticed that the reason so many of
them get injured is because of lack of mobility in their joints; especially when they are
off‐season and lifting heavy. They become immobile and coaches wonder why the
athlete’s performance has diminished.
Athletes are supposed to get better and more skilled with time, but in the case of MMA
athletes, they often regress because of the inability for their bodies to move. The
stiffness in the muscles leads to an inability for the joints to move. When the joint
cannot move properly the body creates compensations.
A common example of such a compensation is when an fighter’s hamstrings appears to
be tight. Frequently this is actually the result of a lack of hip mobility that leads to the
quadriceps muscles doing all the work when performing lower body exercises.
These compensations lead to injury in the long run. I use the term "long run" because
many of these injuries progress over time and slowly reach a boiling point when the
body finally gives up. Many trainers, coaches, and parents believe the athlete’s injuries
happen just at that one moment. But the opposite is actually true – those injuries are
the almost inevitable results of years of using the wrong techniques and having poor
movement mechanics.
The movements in the Animal Flow program are perfect to combat these poor
mechanics because they require the athletes to increase their range of motion in order
to perform the movements properly. Doing Animal Flow, even as just a warm up, can
help promote mobility in the joints and get the body ready to perform a task whether
in the weight room or in the octagon.
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2) ROTARY STABILITY / ROTATIONAL EXERCISES
I do a presentation on rotational training and always begin the presentation with this
rhetorical question:
“Which sports use rotation?”
The correct answer would be: “ALL OF THEM!”
I have the blessing of seeing many summer strength programs from some of the top
colleges. My athletes that get recruited will bring me these programs to help them make
sense of them. I can't begin to tell you how many of them are overly sagittal plane
dominant. There is very little to no rotational exercises in their programs.
This lack of rotational training has trickled over the world of MMA as well. The fight
strength and conditioning coaches have adopted the same programs from other sports.
Instead of correcting the problem of lack of rotational training, they have increased it ‐
whether it’s kicking a ball, dodging an opponent, or swinging a bat.
Athletes must be taught to have control of their bodies while performing rotational
exercises.
This is where Animal Flow comes in ‐ many of the moves used in Animal Flow require
you to stabilize your core while lifting opposite limbs. Lifting opposite limbs is the
same thing we do while running. When done on the ground, however, it promotes
more rotary stability that will translate to better performance while running or
conditioning for a fight.
The movements also require that you control the movement of your body before placing
the limbs back on the ground. Animal Flow is not about speed, but more so about control.
The ironic part of sports is that we promote this lust for speed, but without control the
speed lacks effectiveness.
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I often tell my athletes:
“We must slow down in order to speed up ‐ or REGRESS TO PROGRESS. “
They normally look at me funny. Until one day in the cage they realize what I was
talking about.
A great rule to keep in mind is one of the phrases we repeat when practicing the traveling
forms in Animal Flow: Limbs Lift and Land Lightly. Following this rule requires control,
precision, and a ridiculous amount of rotary stability, due to the fact that these moves
place such a high demand on our anterior oblique slings.
3) CONNECTION OF MUSCLE PATTERNS
Too often in training programs there is a ton of isolation exercises for specific muscle
groups. Many of these exercises are not beneficial for MMA athletes. For example,
having leg extensions or bicep curls in an athlete’s program may not be the best use of
training time.
When putting fighters through a movement assessment, it often appears as if their
upper body and lower body have no communication with each other. For example,
when performing the overhead squat assessment, it’s common for them to try to keep
their upper body completely vertical without any bending or curving of their back.
One movement that makes me laugh is when asking them to perform power skips.
Many of them will keep their arms at their sides trying to resist any movement of the
shoulder. It’s amazing how much performance increases when you teach them to stop
resisting the natural movement of the body and start allowing it to flow the way it’s
meant to.
Animal Flow requires that you train muscular patterns through full ranges of motion. I
use the term muscular patterns because this is not a program that isolates any
particular muscle itself. When training to improve performance it is vital to teach and
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strengthen patterns as opposed to loading particular muscles. The visible results may
differ but the performance results will shock you.
I have seen fighters that don’t have the six pack abs but still pack a really powerful
punch There are many moves in this program that require you to engage the entire
posterior chain and anterior chain together. Training these patterns helps to promote
better movement which can lead to a stronger well communicating body. I have also
found that training these patterns teaches better neuromuscular control and helps to
prevent injury.
4) FUN!
In working with all athletes, I have found that they can get bored with the weight room
and bored with training. Especially if it’s a long training camp for an upcoming fight or
your second or third training camp in a year. After all, today’s athletes are accustomed
to constant mental stimulation from all walks of life!
When it comes to fitness and training we often take everything too seriously. This is
particularly true for some of the really intense MMA fighters. We have lost our sense of
imagination and fun when stepping into a weight room or creating a training program.
How many squats, deadlifts, and bench presses can you do before you are bored out of
your mind? Animal Flow is not only effective it is also extremely FUN. It breaks the
monotony of your everyday program. It can give you a new outlook on fitness, and
open up your understanding of the ways your body can actually move and perform.
All the athletes we work with get excited when we do our Animal Flow part of training
and that's what you want for a training camp. They should be pumped and excited to
train. It should be something that they find interesting and challenging. Fun is the
secret ingredient that keeps our athletes coming back and excited for every training
session.
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SPECIFIC MOVES FOR INJURY PREVENTION
While every element of Animal Flow in its own way contributes to building stronger, more
flexible, more stable bodies, I’m going to focus on two of the six elements described in the
Animal Flow Component Chapter (2):


Activations
Form Specific Stretches
FORM SPECIFIC STRETCHES
I use a lot of Form Specific Stretches for warm‐up, finding that they are great for helping to
reverse much of the muscular tightness that causes injury. As described in the Animal Flow
Components chapter, FSS can be used as part of a warm up, workout, or rehab. Since there
is no equipment needed, the moves can be done anywhere, anytime.
For me, the Animal Flow program offers an endless amount of benefits but the Injury
Prevention component is the one that is closest to my heart. There is nothing worse then
sitting on the sidelines and seeing an injury happen that could have easily been prevented
using the proper movement program. Use these forms to improve the quality of movement
of your athlete/client, or in your own training program.
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Scorpion Reach
The Scorpion Reach is great for opening up the entire anterior chain while
simultaneously activating the posterior chain.
Before we go into the specifics of performing this exercise, let's look at why it's
great for injury prevention in MMA. Many of the athletes we work with get injured
for the same reasons:



Bad posture and muscular imbalances lead to tight hips and anterior chain
Specializing in one sport too early on leads to lacking proper firing along
their movement patterns.
Most have tight hips and anterior chain due to bad posture and muscular
The Scorpion Reach loosens up these areas and strengthens areas of
weakness.
Let’s look at a right‐footed Muay Thai fighter as an example. From years of kicking
with the right leg they end up having really tight adductors, hip flexors, and
internal rotators on their right leg. Due to the mechanics of the kicking motion they
may also have a left shoulder that is slightly internally rotated.
The relationship between the left shoulder and right hip is often called the anterior
oblique sling. When this sling is tight it will cause weakness in the posterior oblique
sling. The posterior oblique sling includes the glutimus maximus and minimus
muscles, hamstring muscles and the latissimus dorsi. These muscles together are
key factors in deceleration when the fighter is moving. We find that many athletes
are injured because of their lack of ability to decelerate and stop when in the heat
of the fight.
The Scorpion Reach is also beneficial because of its ending position. You lengthen
your internal obliques, external obliques, rectus abdominis, latissimus dorsi, hip
flexors and the rest of your anterior sling. You also simultaneously activate your
glutes, hamstring muscles and the rest of your posterior sling. This is the opposite
of the pattern many fighters use during a fight, as with our example of the Muay
Thai athlete.
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Therefore, practicing the Scorpion Reach trains a system that is often overlooked
but that is vital to all sports. It is a system that will help to keep the athlete injury
free if they would learn how to activate and utilize it. These are the muscles that
help with deceleration and anti‐rotation.
In my experience, athletes get injured because they cannot decelerate or resist the
rotational forces placed on their bodies. The Scorpion Reach is the perfect exercise
to correct this issue.
Performing the Scorpion Reach





Start in a push‐up position.
Initiate the movement by bringing the reach knee past the opposite wrist. This
movement both flexes and rotates the spine.
The reach foot travels in a circular motion out and up as your head drops
down between straight elbows.
The reaching leg stays bent at 90 degrees while your base leg stays slightly
flexed.
The last degrees of movement are the rotating of the hips with slight outward
rotation of the base foot. Hold this position for about 5 to 10 seconds before
returning to the start position.
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Crab Reach
Think about the Crab Reach being the Yin to the Scorpion Reach’s yang. All of those
great benefits that I mentioned about the Scorpion Reach will be similar to the benefits
of the Crab Reach. The two totally complement each other.
The main difference for the Crab Reach will be the limbs that build the “base” of the
movement. In the Scorpion Reach, the arms and one leg are the body’s connection to
the floor. The traveling leg reaches up and over the body elongating, extending,
rotating and laterally flexing the spine. The pelvis is a major point of rotation.
The Crab Reach, on the other hand, uses both legs and one arm to make up the base.
By driving the hips up high and rotating the base arm externally (inside elbow facing
opposite direction as toes), you’ve built the perfect base. Now the traveling arm moves
up and over the body to elongate, extend, rotate and laterally flex the spine. Now the
base arm is a major point of rotation.
That frees up a lot of movement in the spine, allowing it to perform all of the functions
that make it so unique (flexion, extension, rotation, lateral flexion).
The Crab Reach is extremely versatile, and is useful multiple reasons, including:

Opening up anterior hip, activating posterior. For an MMA fighter, this is
essential after repetitive kicking, where the muscles of the hip flexors have to
generate an incredible amount of power. Activating the antagonist muscles like
the glute max will maintain balance at the joint.

Closed‐chain stability at the shoulder joint. Externally rotating the base arm
while bridging the hips will create somewhat of a “hydraulic” lift. Encouraging
the external rotators of the arm to fire is not a bad idea ‐ particularly when they
play an important part of decelerating your punch.

Activating posterior oblique sling. The Crab reach allows the Shoulder to
really communicate with the hips. Especially either shoulder to their opposite
hip. This relationship is important to anything we do as humans.
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Performing the Crab Reach

Begin in a Static Crab position

Bring the reaching hand up and lock it in about 6‐8 inches from the face.

Follow the hand up with the eyes as you simultaneously bridge the hips up
towards the ceiling

Before completing the reach, be sure to hit a 3 point bridge with the hips both
fully extended.

Follow the reaching hand with your eyes until your looking down towards the
ground.

Hold for 5‐10 seconds, then return to Static Crab
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Activations
The world of fitness and training has a lot of buzz words – and one of my favourites
is “Activations.” In the Animal Flow program we use two important activation
moves – Beast Activations and Crab Activations – which are complementary to each
other.
Why are activations important and how can they benefit you? The general goal of
activations is to create internal communication throughout the entire kinetic chain.
This means your hip and shoulder will be communicating before you begin more
complicated movements, so that they can work in harmony.
These moves help to increase neural drive as well as create stabilization at the
spine, wrists, elbows shoulder, hip, knees, ankle and foot. If you have been doing
any martial arts for a long time I'm sure you can agree that at some point you have
had pain in one of these areas, if not all of them.
One great feature of the activations in the Animal Flow program is that they have
progressions. This makes the moves accessible to fighters who are beginners as
well as challenges those who have been in the game for years. The progressions go
from most stable to least stable, by decreasing the points of contact with the
ground.
These moves also hep to teach the fighter to maintain center of gravity over base of
support. This is huge in fighting when trying to maintain balance or find your base
when on the ground.
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Static Beast with Limb Lift
The first activation posture from the Animal Flow program is the "Static Beast."
This move works on stabilization in a four‐point quadrapedal position that focuses
on anterior/flexion chain. When we begin to progress to less stable variations, the
focus will shift to our anterior oblique sling and overall rotary stability system as
we decrease our points of contact.
Static Beast places a strong emphasis on postural distortions like upper cross
syndrome and forward head carriage, which are distortions that can cause issues in
the shoulder or neck areas ‐ and decrease your performance in the ring. This move
can help those with upper back pain or even lower back pain because the direction
of gravity's pull puts the cervical spine in an ideal position to activate the long and
short cervical extensors.
The Static Beast position is also ideal for activating the scapular stabilizers, the
shoulder joint stabilizers, and the transverse abdominus.
So how does this benefit you as at fighter? Many of the MMA people I have worked
with do little to no stabilization work of their shoulder joint. As you throw more
and more punches, you stress the shoulder capsule and the stabilizers of the
shoulder can become fatigued. Even worse, many fighters no longer even use their
stabilizers for the job, since they have created compensations in their neural
pattern and their primary mover muscles take over the job of the stabilizers. This is
a sure way to injury.
Using the Static Beast move will engage all your stabilizers so that your body is
aware that they are available for use during training sessions. This move can be
done periodically during a training sessions to ensure that the system is set and all
muscles are on board and ready to work.
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To perform the Static Beast
Start in this position:

Hands shoulder width apart

Scapulae set at midpoint

Natural lordotic curve

Knees in front of hip line

Knees and feet hip width apart

Knees 1" off the ground
Limb Lift Progressions:

Once you are in the position above, attempt to lift just one foot off of the
ground. The foot should be lifted just high enough to slide a piece of paper.
Try lifting each foot for at least a ten second hold.

After the foot lifts, attempt to lift just one hand. Think about pulling the
shoulder blade of the lifting hand up towards the ceiling. Be sure not to bend
the elbow and try to minimize any shift or rotation

The final step of the Static Beast Activation is to raise one hand and the
opposite foot. Keep in mind that this may be easier for some people than the
just the single hand lift.
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Static Crab with Limb Lifts
The complimentary move to our Static Beast Activations is our Static Crab Activations.
These are also extremely important for fighters to learn because of how they open up
the anterior chain and teach you how to activate the posterior chain.
This move also focuses on the posterior oblique slings. The position is great for
opening up the anterior muscles of the chest and shoulders while turning on the
posterior shoulder muscles.
The hand position of the move really teaches the fighter how to fire the external
rotators of the shoulder joint. The rotator cuff is often times overlooked in the world of
MMA. A weak or torn rotator cuff can be the end of a fighter’s career. Therefore, I’d
suggest that this activation should be part of every fighter’s activation or warm up
routine!
The Static Crab Activation can also aid in correcting a serious postural issue I see in
many of my wrestlers. I often times get wrestling that complain of chronic lower back
pain. As a matter of fact, ff you have been around the sport as long as I have you can
often pick wrestling out in a crowd of fighters, just by the body type and posture. They
almost always have a forward head and rounded shoulders. It looks like they are going
in for double leg take down all day long.
Upon assessing many of these athletes I will see that their lower trap muscle is
elongated and not able to fire correctly. This is one of the causes of a winging scapula,
that gives the wrestler that rounded upper back. This posture puts tons of pressure on
the erector muscles of the lower back because they have to counter for the upper back
rolling forward.
In our Static Crab you must depress the shoulder blades and fire the lower trap in
order to get in the proper position. You must also poke the chest out and maximally
externally rotate the shoulders. Taking all these steps will greatly correct the posture
of a fighter and help to create space within the shoulder joint for proper movement.
And proper posture and movement leads to less injury and a longer career!
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Performing the Static Crab:
Start in this position

Place hands shoulder width or slightly wider. Externally rotate hands, fingers
point opposite direction of feet

Retract scapula, touch the chin, pull head back over the shoulder girdle

Slight arch in lumbar, anterior pelvic tilt

Hips are equal distance between hands and heels

Feet flat on the ground, Knees and feet hip width apart
Limb Lift Progressions:

We start our crab with 5 points of contact (hands, feet, hips). To “Activate the
Static Crab” we lift the hips off the ground about an inch or two and allow for
the back part of the body to stabilize itself.

From here we begin to progress by lifting one limb at a time.

Once that move is mastered we then progress to lifting contralateral limbs.
This is when the move becomes really specfic to fighters. For example, lifting a left
hand and right foot in a contralateral lift forces the athlete to engage their posterior
oblique sling from the right hand and left foot. These are the muscles that will help
decelerate a right punch or left kick. This is vital because the body can only accelerate
faster when it knows that its deceleration muscles are engaged and communicating
properly. By performing this contralateral lift you will begin to feel stronger and more
stable when in your stance, and better at controlling your kicks and punches.
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Appendix A
REFERENCES
REFERENCES
Andreato, L.V. et al. 2014. Psychological, Physiological, Performance and Perceptive
Responses to Brazilian Jiu‐Jitsu Combats. Kinesiology, 46(1):44‐52
Augustsson J, Esko A, Thomee R, Svantesson U. Weight training of the thigh muscles using
closed vs open kinetic chain exercises: A comparison of performance
enhancement. Journal of Orthopedic Sports Physical Therapy 1998: Vol 27 (1):3‐8
Brindle TJ, Nyland J, Ford K, Coppola A, Shapiro R. Electromyographic comparison of
standard and modified closed‐chain isometric knee extension exercises. Journal of
Strength and Conditioning Research 2006; Vol 16 (1) 129‐43
Burton, Lee and Gray Cook. The Importance of Primitive Movement Patterns.
www.performbetter.com
James, Lachlan P. (2014) An evidenced‐based training plan for Brazilian jiu‐jitsu. Strength
and Conditioning Journal, 36(4): 14‐22.
La Bounty, Paul, Campbell, Bill I, Galvan, Elfego, Cooke, Matthew and Antonio, Jose 2011.
Strength and conditioning considerations for mixed martial arts. Strength and
Conditioning Journal, 33(1): 56‐67.
Lenetsky, Seth and Nigel Harris. 2012. The Mixed Martial Arts Athlete: A Physiological
Profile. Strength & Conditioning Journal, 34(1):32.
Liebenson, C. 2004. The relationship of the sacroiliac joint, stabilization musculature, and
lumbo‐pelvic instability. Journal of Bodywork and Movement Therapies. Vol 8: 43‐
45.
Meyers, Thomas. 2001. Anatomy Trains: Myofascial Meridians for Manual and Movement
Therapists. Elsevier. 1st Edition 2001. New York, NY.
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Appendix A
REFERENCES
National Academy of Sports Medicine (NASM), Essentials of Personal Fitness Training" 4th
Edition 2012. (Editors Micheal A. Clark, Scott C. Lucett, Brian G. Sutton) Lippincott
Williams & Wilkins: Baltimore, MD Chapter 15 Pg 379
Pool‐Goudzwaard, A., A Vleeming, C. Stoeckart, CJ Snilders, and M.A. Mens. 1998.
Insufficient lumbopelvicstability: a clinical, anatomical and biomechanical approach
to “a‐specific” low back pain. Manual Therapy Vol 3: 12‐20.
Quelch, Frasier. 2007. “Benefits of Multi‐Planar Training: The Planar Training Method.”
The IDEA Fitness Journal. Vol 4(6). http://www.ideafit.com/fitness‐library/planar‐
training‐method.
Shinkle J, Nesser TW, Demchak TJ, McMannus DM. 2012. “Effect of core strength on the
measure of power in the extremities.” Journal of Strength and Conditioning
Research. Feb 2012: Vol 26 (2) 373‐80.
Stecco C, Macchi V, Porzionato A, Morra A, Parenti A, Stecco A, Delmas V, and R. De Caro.
2010. The ankle retinacula, morphological evidence of the proprioceptive role of the
fascial system. Cells Tissues Organs, 192 (3):200‐10.
Turner. 2009. Strength and Conditioning for Muay Thai Athletes. Strength and
Conditioning Journal, 31(6)
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Appendix B
AUTHOR BIOS
AUTHOR BIOS
So who are these people who wrote this book? This was a group effort from the Animal
Flow team, including Animal Flow creator Mike Fitch, the four original Animal Flow Master
Flow Instructors, and all around helpful person Karen Mahar. You can find their full Bios
on the GBT and Animal Flow websites, but here’s a quick introduction for you:
MIKE FITCH
Mike Fitch is a fitness innovator focused on bodyweight training,
skills‐based practices, and multi‐planar, fluid movement. As the
Founder/President of Global Bodyweight Training (GBT), he has
developed numerous fitness programs providing training,
education, and promotion of bodyweight training disciplines. He is
also the creator of Animal Flow, a fitness practice that combines
quadrupedal and other ground‐based exercises with elements of
gymnastics, hand balancing, parkour, and break dancing. His GBT Progressive Bodyweight
Training system embraces the philosophy that anybody can excel at bodyweight training
and advanced skills building with practice and proper progressions.
Mike has 17 years experience as a fitness professional, including as a personal trainer,
fitness manager, and educator. His training development covered a wide range of
disciplines, fusing together styles including Olympic lifts, kettle bell training, sports‐specific
and speed‐agility training, and specialized training for post‐rehab and corrective exercise
clients. In 2010 he undertook a major change, putting down the dumbbells and embarking
on a personal journey into bodyweight training. Having become a student of its many
forms, including gymnastics, parkour, breakdancing, hand balancing, bar calisthenics, and
general bodyweight‐based conditioning and strength training, Mike has made bodyweight
training the centerpiece of his personal and professional fitness programs.
Mike has been featured in a wide range of media, including on the cover of Men’s Health
South Africa, and in Men’s Health UK, Australia, and Germany. He’s been a guest on The
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Appendix B
AUTHOR BIOS
Doctor’s, Good Morning America, and LIVE with Kelly and Michael, and numerous other
talk shows, and has been highlighted in My Mad Methods, Train Magazine, Fitness
Magazine, Shape Magazine, LA Times, London Times, Boston Globe, and Esquire. He’s spent
hundreds of hours as an educator for various fitness clubs, including as a Master Trainer
for Equinox’s Equinox Fitness Training Institute (EFTI)), has presented at many major
fitness conferences including IDEA, FitPro Live, Manz, NEHRSA, American Fitness
Professionals Association and more.
Mike’s previous certifications have included: National Strength and Conditioning
Association – CPT; National Academy of Sports Medicine; NSCA Approved Kettlebell Coach
by Jason C. Brown; AAHFRP Certified Medical Exercise Specialist; C.H.E.K. Exercise Coach;
IFPA Accredited Personal Trainer.
In addition the continued expansion of Animal Flow, Mike’s current projects include
launching of the Bodyweight Athlete program as well as the recent release of GBT’s Hand
Balancing for the Bodyweight Athlete.
KATHY DONATTO
Kathy has been a successful fitness competitor and personal
trainer for 11 years, having made the transition from competitor
to fitness professional after being inspired by her coaches. She has
been practicing Animal Flow since its creation in 2011. In addition
to being one of the inaugural Animal Flow Master Instructors,
Kathy is building on her previous experience with children’s
fitness programs to explore how Animal Flow can be an ideal
practice for reaching out to teach children about movement. One of the first things she
learned when getting into the fitness industry was that the key to success is training in a
variety of disciplines, including bodyweight and weight‐bearing training; mental training;
and specific skills building work. Prior to becoming a personal trainer, Kathy spent six
years in the Texas Air National Guard. She is a tough competitor and loves a challenge!
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Appendix B
AUTHOR BIOS
CHRIS FLORES
Chris Flores (aka Chris Flo) is one of the original Animal Flow
Master Instructors. Based in Westfield, New Jersey, he juggles an
impressive array of fitness gigs, always with a smile and some
motivational words. When he’s not busy teaching the next group of
Certified Animal Flow Coaches at workshops throughout the US,
Chris can be found running his own personal training center, Flo
Fitness, which specializes in working with young athletes. He is also
the Head Athletic Trainer at Westfield High School. Chris has a deep passion for fitness and
education that naturally makes him great Animal Flow instructor, but his contributions to
the program go much further than that. His experience working with young athletes makes
him a fantastic resource for understanding how Animal Flow can be utilized to help
athletes improve their performance in their sport.
CLIFTON HARSKI
Clifton Harski has a long history a student of human movement,
making him a natural fit as an Animal Flow Master Instructor. A
lifelong athlete and collegiate basketball player, Clifton holds a
degree in Kinesiology from SDSU and has been in the fitness
industry for more than 8 years. He is based in San Diegao, CA,
where he is currently the Director of Programming and National
Head Coach for Fitwall, the popular new workout program that
incorporates high intensity interval training with innovative wall
equipment system. Fitwall, like Clifton, takes serious its motto to “Train Smarter.” Clifton is
not just an amazing athlete; he is also an incredible instructor. In just the last 3 years has
taught over 1,500 people throughout the US, conducting over 100 workshops covering
different fitness systems for multiple companies.
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Appendix B
AUTHOR BIOS
RICHARD SCRIVENER
Rich Scrivener has extensive experience with both fitness and
nutrition, and his love of new knowledge shows in the wide range
of fitness related areas in which he is educated. In addition to being
GBT’s Animal Flow Master Instructor for the entire UK area, Rich is
involved with several movement‐based disciplines, including as a
Tabatta instructor, and practicing capoeira in his spare time. He
currently works as the Research and Development Manager and
Health, Fitness and Nutrition Lecturer with Fitness Industry
Education. He is also the Lead Health and Fitness Advisor with Universal Pictures, UK, and
is a London‐based Personal Trainer and Nutritional Therapist. Across a 15 year career in
the health and fitness industry Rich has taught several thousand students and has helped
guide many onto becoming successful Fitness Professionals in their own right. His
education includes a MSc in High Performance Physiology from Brunel University, and First
Class Honours Sports Science Degree from University of Bedfordshire
KAREN MAHAR
Dr. Karen Mahar (Editor of this book) is a Partner and Chief
Operating Officer at Global Bodyweight Training, having been with
Mike since the beginning overseeing the business operations while
Mike is out developing awesome exercise programs. Karen’s
background in film helped start GBT’s exercise video library, which
was born when she and Mike began making video tutorials for fun
several years ago. She is a Certified Personal Trainer through the
National Academy of Sports Medicine (NASM). She also has a Doctoral degree in
Comparative Sociology, and she loves using research to build great programs.
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Appendix C
MORE ON ANIMAL FLOW
Want to learn more about Animal Flow?
We recommend you purchase the Animal Flow video for detailed instructions on
performing the Level 1 moves.
Special discount FLOWCOMBAT will save you $10!
And sign up for an Animal Flow Level 1 Workshop if you think you’d be interested in
becoming a Certified Animal Flow Coach! (Calendar of upcoming courses is on our web
page:
www.GlobalBodyweightTraining.com
www.Facebook.com/AnimalFlow1/
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