Q re: Combining Various BW modalities

Any thoughts on how best to integrate high tension drills like 1 arm pushups, pistols, pullups, dips and body flow type work.

Together, seperate days, one before the other for any certain reason?

And, for the bonus prize, how about a few 20 minute runs a week too. :twisted:

Bill

[Scott Sonnon]

Circuit Style: Low volume hi-tension BWE may be woven into Kinetic Chains, in between BMEs, like a sine wave moving from dynamic relaxation to hi tension to dynamic relaxation.

Alternating Work-Recovery: Hi-tension BWE may be performed on work sessions and BME as active recovery days, so long as the BME are known motorically (otherwise BWE recovery competes with BME motor development - and the CNS overloads.)

AM/PM Split: I'd suggest BWE in the morning and BME in the evening so as to release all daily tension before attempting to sleep - otherwise tetany may lead to insomnia.

Cycling: Take one hi-tension BWE and work it progressively harder for 4-6 weeks. At the conclusion, craft a BME or Kinetic Chain which will either sophisticated the movement, and/or release an over-tonus imbalance created by the prior cycle.

[SiDaiJoey]

Coach, can you give an example of a routine that combines BME and/or BWE (or weighted) in the same session? What principles do you use to organize it? How do you use the BME to relieve tetany, and how is it different from relaxing into static or dynamic stretches?

[Robert V]

My entire program integrates Bodyflow. I use the general Bodyflow and Zdorovye concepts even when I integrate other non-Bodyflow movements.

For instance, I sometimes do hindu squats in my class, but with the goal of not mindlessly pumping out 100s of reps, but to make each rep "perfect", by integrating movement, alignment and breathing. Quantity takes a backseat to quaility.

Sometimes, I use hindu push ups in a kinetic chain, combining it with a "down dog" from yoga, leg thread and double leg swoop or chaining it with quad squats or hops and elevated scorpions.

I do "Pilates" push-ups, combined with a yoga "Cobra".

Leg raises or V-ups in between shinbox switches.

The gem of Bodyflow is that as long as you are following the concepts that define movement, breathing and alignment, as well as, incorporating true biomechanical concepts by definition, you still have bodyflow.

Scott once said, "creativity can be more important than intelligence".

Be creative. Think of ways you can integrate.

Also, in designing a program, include the "Warrior Wellness" program in all warm ups. That's a given. Think about the BWE you plan on doing and where the BWE will cause the most muscular stress or residual muscle tension. Then, think of a BME that will abate that tension.

Also, know that most BWE work to limit your "movement potential" as it cements a simple pattern of movement in your body. Therefore, choose a BME that will sophisticate movement patterns around that BWE.

For instance, typical floor push ups cannot take your upper body muscles through their full range of motion. So, as a counter-movement, go to a series of "crab" movements that will open up your chest and shoulders, while freeing your triceps of tension.

I like the sine wave idea

Some kind of squat to a reverse long arm roll to 1 arm pushup to a "maximology" pushup (i can never remember the name of those 2 siss pushups) to long arm roll to standing then do other side.

Or maxwell's de-siss burpee but to a muscle up on the rings instead of just a pullup

Robert all good ideas and sounds a lot like the classes I used to teach. I think are backrounds are pretty similar. Yoga/MA/Strength

Bill

[bob_stra]

The gem of Body-Flow™ is that as long as you are following the concepts that define movement, breathing and alignment, as well as, incorporating true biomechanical concepts by definition, you still have Body-Flow™.

Scott once said, "creativity can be more important than intelligence".

Be creative. Think of ways you can integrate.



Excellent point. This overt freedom to invent movement is one of the aspects of ROSS / CST that I enjoy so much.

Believe it or not, this kind of attitude is rare, even amongst somatic approaches. True, an observant student develops this skill over time, but the only other "method" that I can think of (other than ROSS) that encourages "flow" so early on is Trager Mentastics. IMHO, Feldenkrais, Alexander, BMC, Laban etc take a while to develop this idea. Then again, it could just be me.

Not to steal a thread, but is there anyone lurking here who's tried Trager? Would you be willing to comment on the similarities between mentastics and bodyflow for you re: invention? PM me if you'd prefer.