range to elicit that response. It’s an incredibly versatile method
of training.
But I think the real advantage of bodyweight training is the
neuromuscular challenge. You’re forcing the body to communicate
with itself, ‘linking’ all of your stabilisation systems and truly
synergising the muscles of the entire body.’
Pretty compelling stuff, but of course, bodyweight training is
hardly new. Fitch is quick to acknowledge this: ‘I never take credit
for inventing an exercise. There are only so many movements
that the body is capable of, so I’m sure that everything has been
done before’ he humbly offers up. Yet while the Animal Flow
movements themselves may not be unique, Fitch’s approach to
compartmentalising the practice most definitely is.
Animal Flow comprises six components:
1. Wrist mobilisations to increase the flexibility and strength of your
wrists
2. Activations – static holds to connect the body before the
commencement of the practice
3. Form-specific stretches that increase the mobility and flexibility
of the entire body through wide ranges of motion
4. Travelling forms that mimic the movements of animals (such as
Ape, Beast and Crab)
5. Switches and transitions (such as Scorpions and underswitches)
that dynamically link the movements together
6. Flow – the ultimate goal of Animal Flow is the fluid linking of
moves to create choreographed or freestyle sequences.
A key to the program’s growing popularity is its versatility, with
individual components able to be integrated into existing fitness
programs or delivered as stand-alone workouts. Personal trainers
can use the various moves for active recovery, activation or
conditioning, or it can be offered as an engaging, fun and challenging
group fitness class.
With the instructor training program successfully launched in
Sydney and Brisbane this February, Fitch is excited to see Animal
Flow receiving such an overwhelming response and is positive about
its future in Australia.
‘Animal Flow’s goal is to make someone a better mover. And
if we can do that, those abilities will transfer over to the person’s
other athletic goals, whether that would be to get bigger, get smaller,
improve in a specific sport, excel as a weekend warrior or, importantly,
just avoid injury,’ he explains; ‘And, with more instructors sharing the
practice, we’ve got a real opportunity to help more people move
better, feel better and live better lives.’
Animal Flow Level 1 Workshops are held nationally. For more information or to
book, visit animalflow.com.au
INSPIRING GREATNESS
10 TO 12 APRIL 2015
MELBOURNE CONVENTION & EXHIBITION CENTRE
Experience Mike’s bodyweight training brilliance at FILEX
• Animal Flow®: the power of ground-based movement
(A2H )
• The Bodyweight Athlete Workshop (Pre-Convention
1-day workshop)
5 MINUTES
WITH ANIMAL FLOW
CREATOR MIKE FITCH
What’s your favourite Animal Flow move and why?
I’ve been known to claim every move to be my favourite at one
time or another but if I had to pick one, I’d say the Alternating Full
Scorpions. It’s an excellent rotary movement for all of your joints,
and it really opens up your shoulders, hips and spine. It’s also a
very hypnotic, circular pattern that feels incredibly intuitive to the
way our bodies move. It almost feels like active meditation – you
can just get lost in it.
What recovery methods do you use?
Since so much of my day is spent working out and playing with
movement, I am careful to spend equal amounts of time on repair
and rejuvenation. I am a huge fan of rejuvenative bodywork. I see
both a chiropractor and bodywork specialist (i.e. massage therapist)
once a week. Every evening, at around sundown, I begin a full
bodywork routine that includes self myo-fascial release, stretching,
trigger point therapy and breath work. I perform these modalities
throughout the evening, alternating them with whatever else
I’m doing until it is time for me to go to bed. For example, if I’m
watching a television show, I’ll be stretching while I watch. If I’m
working on an article, I take regular breaks from writing to perform
some of this work.
What does a typical week of training look like for you?
I approach my ‘workouts’ as ‘practice’. I practice six days a week,
incorporating skill work and pattern training. ‘Skill work’ means
that I’ll be working on the more advanced bodyweight training
moves including static skills (such as handstands, human flags
and planche work) or dynamic skills (such as handstand push ups,
muscle-ups, pistol squats and single-arm push ups). I mix this in
with more traditional resistance training such as push up and pull
up variations, plyometrics and trunk work. I also incorporate some
type of flow training into every day as well. I don’t try to squeeze
all my training for the day into one or two hours – I’m an advocate
of continuously moving throughout the day, so I tend to break it up
into segments all day long.
What is your personal nutrition philosophy?
I don’t adhere to one strict ‘diet’ but I eat real, unprocessed food. I
eat all types of animal proteins, root vegetables and rice, and tons
of veggies and fruit. I also eat good fats like coconut oil, avocados
and nuts. I try to eat a lot of nutrient-rich food, which takes extra
preparation on my part, particularly when I’m travelling, but it is well
worth it. When I land in a new city, I usually try to stop at a Whole
Foods-type store on the way to the hotel so I’ll have a supply of
healthy options.
Other than Animal Flow and the many bodyweight disciplines
that influence it, what other activities do you enjoy?
Skateboarding! I have a couple different kinds of skateboards and try
to get some skating in every day. I also love stand up paddleboarding,
and have lots of options for that since I live so close to the water
in Miami. And I take a lot of long, leisurely walks where I engage in
reflection, think through new ideas and just let my mind wander.
Head to filex.com.au to check out the session and 1-day
workshop details, full program info and to register for the
best weekend on the fitness industry calendar!
NETWORK AUTUMN 2015 | 13