Live Free or Die Hard - a flowfighting camp preparation log

[KimaMule]

I will be documenting my training in preparation for the FlowFighting® Camp 07 in November. My goals are to break all my inhibitions that are binding me to have a free life through exercise and helping others and get any Fear Reactivity and train for Combat Sport. I've already planned several cycles and some are in the works to guide me along my way. It's hard to get over your ego, fear-reactivity, and past conditioning, I've had a hell of a time trying, I used to think when will it be over, but I realized today that it's a continual never ending process of renewal and self discovery and courage to break through past inhibitions and tame the ego, and keep moving forward.

[KimaMule]

April 28th

Intu-Flow®

Neck - Frontal Slide, Lateral Slide, Circles, Clover Leaf, Tilt, Twist, Roll, Atlas Figure 8
Shoulders - Roll, Alternating Roll, Tethered Roll, Arm Screw, Six Degrees of Freedom Figure 8 Swings
Elbows - Six Degrees of Freedom Figure 8s
Fingers - Chasing, Figure 8 Chasing, Infinity Chasing, Jellyfish, Rolls, Splay
Arms - Casting Arm Waves
Chest - Lifts, Lateral Slide, Circle, Clover Leaf
Pelvis - Tuck & Arch, Tilt, Circle, Clover Leaf
Spine - Thrust & Bend, Lateral Arch, Circle, Clover Leaf
Legs - Figure 8, Lateral Figure 8, Rear Figure 8, Elevated Figure 8, Elevated Lateral Figure 8, Infinity
Knees - Circles
Ankles - Circles, Toe Rolls

4x7 PREP

Screwing Arm Press-Ups

3 sets of 10/10 repetitions of Camming
3 sets of 10/10 repetitions of Hopping
3 sets of 10/10 repetitions of Clapping

FlowFit™™ II: Ground Engagement

3 sets back to back

ICS Swipe

Preliminary: 1 set of 10/10 repetitions One-Handed

3 sets of 10 repetitions of the ICS Swipe @ 15 lbs.
3 sets of 10 repetitions of the ICS Swipe @ 20 lbs.
3 sets of 10 repetitions of the ICS Swipe @ 25 lbs.

Body Flow Kinetic Chains

5/5 repetitions of Body Flow Kinetic Chain #8
5/5 repetitions of Body Flow Kinetic Chain #9
5/5 repetitions of Body Flow Kinetic Chain #10

Flight Lessons

3 sets of 5/5 repetitions of Flight Lessons (Side Clean Variation) @ 45 lbs.

Cooldown

1 repetition of Wind Flow each side
3 repetitions of Vine Flow Beginning Level each side

[KimaMule]

April 29th

Relaxed most of the day and experimented with Nagashi Clubbell combination routine and the Shoot Roll. Preparing to start my 4x7 tomorrow.

[KimaMule]

4x7 Grappler's Paradise

GOAL: To gear up for the upcoming Grappling Seminar and Sambo clinic in June and personal Brazilian Ju-Jitsu practice.

Circuit A: Moderate Intensity Day

• Screwing Arm Press-Ups: Camming [10/10]
• Body Flow Kinetic Chain #8 [5/5]
• Front Swing + Pirouette Step @ 45 lbs. [5/5]
• Long Arm Roll + Knee Switch Patch [5/5]
• Side Clean to Shoulder Park Squat @ 45 lbs. [5/5]
• Shoot Roll from Low 45 [5/5]
• FlowFit™ II: Ground Engagement first half [2]

Circuit B: High Intensity Day

• Screwing Arm Press-Ups: Hopping [10/10]
• Body Flow Kinetic Chain #9 [5/5]
• Front Clean to Shoulder Park Squat + Pirouette Step @ 35 lbs. [5/5]
• Long Arm Roll from standing to standing [5/5]
• Side Clean to Back Position + Gama Cast @ 45 lbs. [5/5]
• Shoot Roll from 90 degrees [5/5]
• FlowFit™ II: Ground Engagement second half [2]

Circuit C: Goal

• Screwing Arm Press-Ups: Clapping [10/10]
• Body Flow Kinetic Chain #10 [5/5]
• Nagashi @ 35 lbs. [5/5]
• Scoop Roll [5/5]
• Flight Lessons (Side Clean Version) @ 45 lbs. [5/5]
• Shoot Roll [5/5]
• FlowFit™ II: Ground Engagement [1]

No Intensity Day

• Ageless Mobility™

Low Intensity Day

• Prasara Body Flow Yoga Flows

5 Circuit Routine

[KimaMule]

April 30th

Intu-Flow® Master Class

3 rounds of FlowFit™ back to back

Cycle 1 Day 1: 5 rounds of Circuit A with 5 minutes rest in between

RPEDT: 7 2 8

Comments: I feel I did really good. I love the routine. Only tough part is the carpets on the Shoot Roll. I have to wear a long sleeve tight runner's sports wear (whatever the name for the fabric is) so i don't scrape the skin off my arm. The carpet has a lot of friction. Might look into ordering a pad like in FlowFit™ II. Still trying to better the roll though, needs work, but i was getting the feel of it towards the end.

AM Brazilian Ju-Jitsu Class

[KimaMule]

May 1st

AM Russian Systema Class

Intu-Flow® Master Class

Cycle 1 Day 2: 5 rounds of Circuit B with 5 minutes rest in between

RPE: 7.5 1 8

Wind Flow each side

Comments: Suprised by myself in this morning's Russian Systema class when I held a fist Plank for 7 minutes

[KimaMule]

May 2nd

AM Brazilian Ju-Jitsu Class

Cycle 1 Day 3: 1 round of Ageless Mobility™™

PM Brazilian Ju-Jitsu Class

[KimaMule]

May 3rd

AM Russian Systema Class

Cycle 1 Day 4: Prasara Body Flow Yoga Flows

Wind each side
Diving Dolphin
Tumbleweed
Forest
Spider Monkey
Vine @ Beginning Level each side
Vine @ Intermediate Level with 3 repetitions

PM Russian Systema Class

[KimaMule]

May 4th

Intu-Flow Master Class

Cycle 2 Day 1: 5 rounds of Circuit A with 2 minutes rest in between

RPEDT: 7 1 8

Comments: Shoot rolls still need to get better. Shoulder Parks need to be a bit more grooved. All in all feel really good and more confident to complete the circuits as the time decreases.

Wind
Vine @ Intermediate Level with 3 repetitions each side

[KimaMule]

May 4th

I've had a BREAKTHROUGH... Upon days and days of study, thinking over and over in my head, and of course obsessing over the Swipe and it's components, trying to find out what the heck was wrong with my form. I've FOUND it. It's subtle but nonetheless debilitating in it's effects. And above all places where I do my best thinking, not the toilet where brilliant ideas occur har har it occurred in the second best place to think, during traffic. While seated i levered my arm back and forth doing a unweighted Arm Cast and I knew it had to do with the components with my arm or connected to it. I went through the components...

The Seven Key Components of the Swipe:

Crown to Coccyx: Belly to thighs from Front Swing portion to Arm Cast portion. CHECK

Leg Drive: Like a piston. CHECK

Hip Snap: During the up swing of the Front Swing Phase. CHECK

Arm Lock: During Front Swing Phase. CHECK

Core Activation: When Belly to Thighs and during Back Position. CHECK

Shoulder Pack: Was a problem in the past with my left unpacked, but wasn't the source of the problem.

Wrist Alignment: Check... wait a minute... a few slight adjustments in the wrist. NO


Diagnosis: As I was working to get maximal elastic energy to spring the Clubbells out of Back Position I was sacrificing Wrist Alignment which didn't so much have any immediate adverse effects on my right arm but it did so on the left... I will explain. I tested my wrist in back position by bending it back and felt the structure inside of my arm specifically my elbow kind of turn which intuitively I know was the faucet that cause the leak and the pain. When I arrived home and tested it sure enough when weighted it caused a slight shift in form clearly making it the cause of my leak. I've always gone over my wrist alignment before in the past but never noticed the change INSIDE when going to diagnose it.

Update: My plans are changing AGAIN which I am notorious for mostly because I've always wanted to FIX my Swipe problem and just don't have the money ATM do head up back home to B'ham and get a private with Coach Sonnon. I was always able to do it in the past and then all of a sudden i guess my form changed and didn't know what was going on when I began to get pain in my left elbow then the Swipe became a hurdle for me, I've always been able to accumulate new skills quite easily but the Swipe was always one of those ones that I couldn't quite get for some reason even when I know I am physically capable of performing it. I would kind of back pedal around the Swipe knowing it was something I would have to 'come back' to but it's always been on my mind since like day one when I started having problems with it.

[KimaMule]

FREEDOM SIX - 4x7

Grappling Focus through Body Flow exercises (Quad Hop, Body Flow Kinetic Chains, Double Leg Swoop, One Legged Spinal Rock) and the Swipe while strengthening the Six Degrees of Freedom with (The Swipe, The Mill, and The Hammer Swing. Short and Quick stations intertwined with prolonged endurance stations to tax efficiency in work capacity and mental toughness. Stations selected to build endurance and to always be in a variety of constant motions and different situations.

Circuit A: Moderate Intensity Day [5 Circuits]

• Quad Hop [10]
• Body Flow Kinetic Chain #8 [5/5]
• ICS Swipe @ 15 lbs. [15]
• Leg Swoop [5/5]
• ICS Mill @ 15 lbs. [15/15]
• Long Arm Lateral Roll [5/5]
• Hammer Swing @ 20 lbs. [5/5]
• FlowFit 1st Half [1]
• Spinal Rock: Hurdler Squat [5/5]

Circuit B: High Intensity Day [5 Circuits]

• Clapping Frog [10]
• Body Flow Kinetic Chain #9 [5/5]
• ICS Swipe @ 20 lbs. [15]
• One-Handed Leg Swoop [5/5]
• ICS Mill 20 lbs. [15/15]
• Shinbox Lateral Roll @ a slow speed [5/5]
• Hammer Swing @ 25 lbs. [5/5]
• FlowFit 2nd Half [1]
• One Legged Spinal Rock (Closed Chain) [5/5]

Circuit C: Goal [5 Circuits]

• Clapping Frog Traveling [10/10]
• Body Flow Kinetic Chain #10 [5/5]
• ICS Swipe @ 25 lbs. [15]
• Double Leg Swoop [5/5]
• ICS Mill [15/15]
• Hammer Swing [5/5]
• Shinbox Lateral Roll [5/5]
• FlowFit [1]
• One Legged Spinal Rock (Alternating) [5/5]

No Intensity Day

• Intu-Flow Mobility Wellness

Low Intensity Day

• Prasara Body Flow Yoga Flows

[KimaMule]

Intu-Flow®

Neck: Forward Slide, Lateral Slide, Clover Leaf, Tilt, Atlas Figure 8 Roll
Shoulders: Arm Screw
Chest: Lift & Pull, Lateral Glide, Clover Leaf
Pelvis: Tuck & Arch, Tilt, Clover Leaf
Spine: Forward Bend, Back Bend, Revolving Side Bend, Clover Leaf
Legs: Infinities

Cycle 1 Day 1: 5 rounds of Circuit A with 3 minutes rest in between
RPEDT: 6 1 8

Prasara Body Flow Yoga

Wind Flow
Vine Flow (Intermediate Level)
Vine Flow (Advanced Level) @ 3 repetitions each side
Diving Dolphin
Flock of Pigeons
Tumbleweed

[KimaMule]

May 6th

Intu-Flow®

Neck: Forward Slide, Lateral Slide, Circle, Clover Leaf, Tilt, Twist, Atlas Figure 8
Shoulders: Six Degrees of Freedom Figure 8 Swings, Arm Screw
Wrist: Forward Shift, Lateral Shift, Circle, Clover Leaf
Fingers: Roll, Figure 8s, Infinity
Chest: Lift & Pull, Lateral Glide, Circle, Clover Leaf
Pelvis: Tuck & Arch, Tilt, Circle, Clover Leaf
Spine: Thrust & Bend, Arch & Reach, Circle, Clover Leaf
Legs: Figure 8, Infinity
Ankle: Toe Roll

Cycle 1 Day 2: 5 sets of Circuit B with 3 minutes rest in between

RPEDT: 7 2 8

Comments: Liking the circuit a lot. One Legged Spinal Rocks need to be more fluid and consistent and feel the rubberband more, I keep leaning back putting a lot of tension in my grip, when I need to lean forward. Shinbox Lateral Roll is coming up nicely and feeling very good. The Swipes (my enemy!) are feeling around 85% better or more. With the 20 lb. Clubbell® I can feel the elbow pain just barely creeping in, still working on the wrist lock, and bettering my Swipe form to be consistent and stable. When I leak through my wrist on the left, it kind of throws me off a little bit and I get a huge rubberband effect but it's out of control, need firming structure and form. All in all feel good. Note: added FlowFit to circuit and changed One Legged Spinal Rock progression.

[KimaMule]

May 7th

Intu-Flow®®

Neck: Forward Slide, Lateral Slide, Circle, Clover Leaf, Tilt, Twist, Atlas Figure 8
Shoulders: Six Degrees of Freedom Figure 8 Swings, Arm Screw
Wrist: Forward Shift, Lateral Shift, Circle, Clover Leaf
Fingers: Roll, Figure 8s, Infinity
Chest: Lift & Pull, Lateral Glide, Circle, Clover Leaf
Pelvis: Tuck & Arch, Tilt, Circle, Clover Leaf
Spine: Thrust & Bend, Arch & Reach, Circle, Clover Leaf
Legs: Figure 8, Infinity
Ankle: Toe Roll

AM Brazilian Ju-Jitsu Class

[KimaMule]

May 8th

Intu-Flow Master Class

Clubbell Ladder: Arm Cast

1 2 3 4 5 6 7 8 9 10 11 12 11 10 9 8 7 6 5 4 3 2 1

Clubbell Ladder: Double Arm Cast

1 2 3 4 5 6 7 8 9 10 11 12 11 10 9 8 7 6 5 4 3 2 1

Cycle 1 Day 4: Prasara Body Flow Yoga

Walking Seal
Wind
Vine @ 2 repetitions
Diving Dolphin
Forest
Spider Monkey
Tumbleweed
Flock of Pigeons


Comments: Decided to do some Ladders today to better my form on the Arm Cast portion of the Swipe and I see dramatic results. No pain at all, form needs to tighten up, just need to keep at it.

[KimaMule]

May 9th

Intu-Flow®®

Neck: Forward Slide, Lateral Slide, Circle, Clover Leaf, Tilt, Twist, Atlas Figure 8
Shoulders: Six Degrees of Freedom Figure 8 Swings, Arm Screw
Wrist: Forward Shift, Lateral Shift, Circle, Clover Leaf
Fingers: Roll, Figure 8s, Infinity
Chest: Lift & Pull, Lateral Glide, Circle, Clover Leaf
Pelvis: Tuck & Arch, Tilt, Circle, Clover Leaf
Spine: Thrust & Bend, Arch & Reach, Circle, Clover Leaf
Legs: Figure 8, Infinity
Ankles: Toe Roll

Swipe Fix: Shoulder Rolls, Tethered Shoulder Roll, 6 Degrees of Freedom Swings, 6 Degrees of Freedom Figure 8 Swings, 6 Degrees of Freedom Double Figure 8 Swings, Extended Arm Screw, Extended Thoracic Lift & Pull, Anterior & Supine Tank Tracks, Supported to Unsupported Shoulder Stand to Supported Shoulder Stand Traveling, Wrist Diagonals, Closed Chain Wrist Circles

Cycle 2 Day 1: 5 rounds of Circuit A with 1 minutes rest in between

RPEDT: 7 1 8

[KimaMule]

Intu-Flow®

Neck: Forward Slide, Lateral Slide, Circle, Clover Leaf, Tilt, Twist, Atlas Figure 8
Shoulders: Six Degrees of Freedom Swing, Arm Screw
Wrist: Forward Shift, Lateral Shift, Circle, Clover Leaf
Fingers: Roll, Figure 8s, Infinity
Chest: Lift & Pull, Lateral Glide, Circle, Clover Leaf
Pelvis: Tuck & Arch, Tilt, Circle, Clover Leaf
Spine: Thrust & Bend, Arch & Reach, Circle, Clover Leaf
Legs: Figure 8, Infinity
Ankles: Toe Roll

Cycle 2 Day 2: 5 rounds of Circuit B with 1 minutes rest in between

RPEDT: 7.5 1 8

[KimaMule]

May 10th

Cycle 2 Day 3: Intu-Flow Mobility Wellness

Neck: Forward Slide, Standing Deep Breathing, Lateral Slide, Circle, Clover Leaf, Tilt, Atlas Figure 8 Roll, Roll
Shoulders: Roll, Alternating Roll, Tethered Roll, Arm Screw, Six Degrees of Freedom Single Swings, Six Degrees of Freedom Figure 8s, Six Degrees of Freedom Double Figure 8s, Six Degree of Freedom Collection Swing
Chest: Lift & Pull, Lateral Glide, Circle, Clover Leaf
Pelvis: Tuck & Arch, Tilt → 45° Sit Back, Circle, Clover Leaf
Spine: Forward Bend, Back Bend, Revolving Side Bend, Circle, Clover Leaf
Hips: Front Circle, Side Circle, Back Circle
Knees: Forward Swing, Twist, Front Circle, Side Circle, Figure 8
Ankles: Vertical Shift, Horizontal Shift, Circle, Toe Roll
Legs: Figure 8, Lateral Figure 8, Rear Figure 8 , Elevated Figure 8, Elevated Lateral Figure 8, Infinity

[KimaMule]

* Description of Goals added for this 4x7 program breakdown

[KimaMule]

May 12th

Feeling the onset of my previous injury setting in again. Thought i was recovered enough. My left hip area was injured in MA practice, where it got tweaked a little, but now my assumption is since the since the right area had to compensate for it, it's transferring over to there and in my lower back. Going to do some research and read up on Anatomy Trains. Going to go on a full GPP phase for slate cleaning and full recovery still geared towards FlowFighting Camp, maybe going to do an HIIT, and come back to this 4x7 when fully recovered. I'm going to brew it up tomorrow. This is like my actual first REAL injury that affected my ability to do work. I feel excited to see how I overcome this hurdle.

Health First and Forever

[KimaMule]

Intu-Flow Intermediate Class

+ 10 x Cradles, Extended Pike, Spinal Twists, Knee Drops, Plows,

Wind Flow

Forward Pressure Practice: Ellipses, Downward Dog Presses, Upward Dog Presses

Forward Bend to Revolved Forward Bends x 10

Walking Seal