Teaching Filip Lukes (a top strength & conditioning coach) movement training and how to lizard crawl. Lukes is currently coaching the former UFC Champion Jiri Prochazka among many other athletes.

We first met Filip Lukes in 2023 when we traveled to Brno, Czechia, to train with the current UFC Light Heavyweight Champion Jiri Prochazka.

Filip is a strength & conditioning coach and a master of physiotherapy who has worked closely with Jiri Prochazka for years. He first worked with him as a physiotherapist and later became his main strength & conditioning coach.

During that first meeting, Eero spent several days training with Jiri and Filip sharing methods from movement training, Qigong and fine control of the body (particularly Precision Training).

Since then, we have returned to the Czechia several times and the exchange has continued.

The exchange has been fruitful: Filip comes from a conventional strength, conditioning and physiotherapy background, while our approach emphasizes a unique mix of movement quality, mobility, coordination and mind-body control & connection.

The approaches are slightly different, but they share the same underlying idea: the body should work as one unit.

Strength is important, but strength alone is not enough. The same goes for mobility. What matters is being able to combine strength, mobility and control across many different positions.

During our latest meeting, Eero and Filip spent more than three hours training together exchanging methods, ideas and knowledge.

One of the things Filip immediately noticed was how differently movement training activates the body compared to conventional strength exercises.

As he described it, “The whole body just feels connected like one unit instantly.”

This became especially clear when we started working on one of the classic exercises of Movement 20XX Method.

Mastering The Lizard Crawl

Filip can bench press and shoulder press serious amounts of weight at very advanced and impressive levels, yet the Low Lizard Walk was still very challenging.

This is because the Lizard Walk demands much more than general strength that is often one dimensional: You are supporting your body through unusual angles while the wrists, shoulders and core constantly stabilize the position. 

Moreover, the hips have to move freely and the entire body needs to coordinate each step.

There is also a lot of isometric tension involved. Instead of simply producing force and letting the muscles momentarily relax, you often have to maintain difficult positions while shifting your weight from one side to another.

The good news is that there is a real way to master this difficult movement. When you first start mastering the Lizard Crawl, you don't need to begin with the deepest variation.

Komodo Walk which is basically a dynamic push up walk, is one of the best ways to get started building the strength needed for the low Lizard Crawl.

In Movement 20XX Method, we cover 10 progressions to master the crawl with 10 different mobility exercises. Step-by-step you move closer to the infamous lizard crawl.

What makes the lizard crawl special is that you will develop qualities that traditional lifting barely touches on.

This will make your strength more usable across different athletic fields. You will also build actual mobility and limberness instead of getting stiffer every workout.

Building a Complete Body

Since the beginning, we have combined different frameworks and methods of developing the body together. And during this with Filip, we also learned a lot of interesting stuff.

Different coaches and training systems emphasize different qualities, but when experienced people meet and openly share their methods, both sides learn something new and both approach becomes even more complete.

We have more videos coming up with Filip covering mace training and other forms of training as well. We also have videos where Filip is sharing many of his methods.

I can tell you that Filip was very pleasantly surprised by mace training and how much it engaged his wrists and forearms.

In this video we focused specifically for movement training. For the infamous Lizard Walk, its different variations and how to master it are covered inside the Movement 20XX Method.

Movement 20XX is called the epitome of movement training and for a good reason. It's one of the most complete approaches (if not the most complete) in regards to movement training.

Our training methods have been and continue to be used by world-class athletes and beginners around the world.

With them, you will get access to methods developed and refined by one of the best coaches and practitioners, while still allowing you to progress from your own level at your own pace (so don't hesitate).

Whether your goal is better movement, strength, mobility or athletic performance, the goal is ultimately the same: build a more capable body that can move and perform as one connected unit while looking as good as it can move.

Stay strong.