Your Roadmap to Become Limitless

Welcome to the Roadmap! This section is a short intro guide to help you navigate the page.

The main idea behind this Akademy is to leave no stone unturned when it comes to human movements. Although it’s perfectly suited for self-study with the written content, videos, guides, programs and pre-recorded courses, live workshops as well as personal coaching are available in-person and online.

The Move Series serves as a frame to the big picture. It contains all the principles that anyone – who is looking to have a complex understanding of human movements – has to be familiar with. As everything in the human body is related to everything, we recommend starting from the Awaken Series and take the lessons in the order as they appear. It’s the best way to understand the systematic approach before integrating them into one’s current training and everyday life.

Under each section on the roadmap, there will be Paths and Programs listed that relate to the current level based on requirements and capabilities.

What are the Paths?
Paths are guides that teach a certain movement and its requirements in detail. Every movement has a unique demand for stability, range of motion and motor control needs. In the paths we introduce a movement and teach how to execute it, how to identify the limiting factors or weaknesses and show ways to improve them.

What are the Programs?
Programs are specific instructions towards a specific goal. For example, hitting your first pull up is a path. Getting better at pull ups is a program. In our system, programs work when the movements are executed correctly. In other words, you can’t do the second without the first. Once the path is known, we can specify our goals and do what it takes to achieve them. Maybe that is a periodization of load, intensity or frequency, various set and rep time, or certain skill and accessory work.

Do you have more questions?
Check out our FAQ page or get in contact and we will get back to you as soon as possible.

AWAKEN SERIES

In this series, the ultimate goal is to introduce and teach how to build a solid baseline knowledge that not only helps us to deal with the little bodily aches or issues that we have but also serves as the foundation for anything greater that we desire to do. It’s necessary to understand that whether we have existing experience in training or completely new to it, in order to better ourselves we must practice and master the basics.

As we were “born just recently”, we start by introducing the body itself. From there we move onto the concepts and principles to present what is an optimal condition and teach ways to achieve it. This includes resolving existing issues, correcting bad movement habits and disfunctions, and practicing the necessary body shapes and positions that serve as a solid foundation for out future movements.

In this series we teach about:
– The human movement system
– Breathing and Bracing sequences, shapes and positions
– Movement Basics
– Movements and Exercises
– Body Maintenance Techniques

 BUILD SERIES

Previously, we started to learn how to correct our dysfunctions and not to harm ourselves. Now we ccontinue to build a body that is ready to do anything. As we gain more control over it we increase muscle mass (hypertrophy). If later we utilize them, we become stronger and more powerful. Thinking backward, we wouldn’t be able to do a powerful jump if we didn’t have strong muscles that can push us off the ground. We couldn’t build that strength in those muscles if we didn’t have control over them. We couldn’t gain control over those muscles if we had injuries, movement limitation or lack of stability, or simply a lack of idea of how to use (feel) them.

At this point, it’s necessary to understand that in order to get the benefits of a certain training routine, we need to be aware of how to do and to be able to do a movement in any circumstance. Let’s take a squat as an example. During a squat our objective is to lower the hips close to the ground before standing back up, while maintaining a neutral spine and a stable foot position. The position where one holds the external load, how much the knees go forward or how much someone leans forward during the movement are all important factors, but we can’t gain the benefits from their specificity until we move in full range and have full control over our feet and torso. Whether a problem is coming from the lack of flexibility, mobility, stability, strength or control is a different question, but the will be answered in this part of the series.

In this series we teach about:
– Full Range of Motion
– Warm Up and Preparation
– The Functional Six
– Torso Movements
– Lower Body Movements
– Upper Body Movements
– Training Plans 

PERFORM SERIES

By now the mechanics and the consistency are in place. Our joints move freely, we can move the body the way we want, the only question is, how many of the different bits can we integrate together while doing a series of movements and how fast can we perform them. To better understand, for example, a jump is a combination of a series of transitions between various positions, performed under a really short period of time. Don’t blink, it will be fast:

Standing neutral with arms overhead→ Drop to the bottom position with arms behind the body (counter movement) → Rapid triple extension and arm raise = Jump.

Simple, isn’t it? Let’s see it in detail:

Standing neutral (stable feet, straight knees and hips, centered pelvis with a tall, elongated spine, head forward, flexed and externally rotated shoulders, straight arms above the head) → Drop to the bottom position with arms behind the body (stable feet, knee flexion, hip hinge, neutral spine, extended and internally rotated shoulders, straight arms) → Rapid triple extension and arm raise (ankle-, knee- and hip extension, maintaining a neutral spine, arm swing to flexed and externally rotated shoulder) = Jump (sum all the bits and movements up between the brackets and perform them in a fraction of a SECOND).

If doing any of these is a problem,  the jump won’t be efficient. Luckily for us, by arriving at this part of the series we have covered all the range of motion, control and strength questions. All we need to do here is to practice the bits in the correct order and do specific drills so we become better at combining more elements in a shorter amount of time.

In this series we teach about:
– Carry, Climb, Push, Pull
– Hip Extension
– Skipping, Jumping, Plyometrics
– Running
– Olympic Weightlifting

 WARRIOR SERIES

Hi Warrior. It doesn’t really matter what you want to do with your body, because it’s ready for pretty much anything. You know when to, what to, and how to stabilize and move. You clearly have no restrictions that would hold you back and the dysfunctional patterns have long disappeared. You have total freedom again just like when you were born. But you are better now because you have control.

Your joints move in a full range, if you do something that requires more than a healthy range (ballet, gymnastics, etc.) you have the toolbox to work on it. Maybe your muscles are sore sometimes but you learned how to take care of them and learned ways to shorten recovery times. You have good control of your muscles so you can put your body into basic shapes safely, and again, if you are doing something that requires more than normal, you know what to and what not to do.

You also learned the basic laws of mechanics and physics, and you probably also started to develop the idea of how can you go beyond them without hurting yourself. Simply said, you are ready. As we often mention, our needs – as human beings to move well – differ by degree and not by kind. Whether we speak about an elite-level athlete or someone who never did anything in their life before, it’s necessary to know how to protect ourselves from preventable injuries, how to correct dysfunctions, learn how to move so we can be ready for anything that our future holds.

In this series we teach about:
– Kipping
– Handstand walk