Coach Sonnon's Bridge to Overarching Strength

[Scott Sonnon]

Well, the HIIT-n-CATCH Cycle brought me from 10% to 6%BF. I considered pushing the last 1%, but a small tweak in my lower back looms dangerously close to overtraining... a chronic reminder of a deadlifting injury in my "Hardly Smart" days.

For the next three weeks, I'm going to actively recover while releasing any residual tension in my lower back.

Daily, I'll perform an "elite" level Warrior Wellness, Prime Your Bioenergy and Be Breathed session.

However, I'll be throwing in some Ladder-Style Incremental Progression as well.

From Warrior Wellness: In my Multi-Planar Back-Arch, every day I'm going to add an additional repetition of slowly decending from maximal dorsal spinal flexion while standing into a gymnastics bridge, and holding for time. The goal of course is to relax rather than tense. At this point, I'm doing 2 reps. Tomorrow 3.

From Prime Your Bioenergy: I'm adding 3 extra reps per session of the Trinity Breathing Squats. Currently I'm at 27.

From Be Breathed: I'm taking my Be Breathed session to higher volume. I intend to hit 500 repetitions per session by adding 5-10 repetitions each session. Currently, I'm at 250. I perform an even distribution of Pike, Straddle, Hurdler, Butterfly and finishing with the gut wrenching Knee Drop.

I've had it with this returning injury. It's time to finally release any defensive bracing around the old trauma and strengthen the area more than I've ever taken the time to do before.

[Cilian McHugh]

Looks gruelling, especially the Be Breathed and MPB to Gymnastics Bridge.

On the Warrior Wellness is Elite level the same as the Advanced tape or is it a protocol involving Clover Leaves the Elite FCBD and other goodies?

[Scott Sonnon]

Yes, Cloverleaves plus other "goodies" - not what's necessarily depicted on the Advanced program tape. :twisted:

I've edited my initial post, to expand upon my approach for this 3 week cycle.

[Jay76]

In my Multi-Planar Back-Arch, every day I'm going to add an additional repetition of slowly decending from maximal dorsal spinal flexion while standing into a gymnastics bridge, and holding for time.



Coach...would you mind getting that on video at all??? :D :D :D

Since that seems like an awesome exercise and would love to try it, but seeing it makes me believe I am doing it right.

[Scott Sonnon]

Jason, no problem.

4/24/04:

Morning Session:
Warrior Wellness + 4 reps Multi-Planar Bridges
Prime Your Bioenergy + 30 reps Trinity Squats
Be Breathed - 150 reps

Couldn't manage to go full volume on the Be Breathed's Spinal Rocks due to the Multi-Planar Bridges. I shall consider alternating days. AMAZING releases in my lower back, though!

[Jay76]

Coach

In my Multi-Planar Back-Arch, every day I'm going to add an additional repetition of slowly decending from maximal dorsal spinal flexion while standing into a gymnastics bridge, and holding for time.


Couldnt you do this with the help of a wall too? wall walking so to speak.. :D

hurts like crazy, but afterwards makes ones back feel like a million dollars, plus with BB as well, nothing makes my back feel better.. :D :D

[Scott Sonnon]

Of course you can use wall-walking. I have in the past. At this time in my development, the space between my back arch and back bridge involves only one or two increments remaining to progress. Wall walking would be a crutch.

[Scott Sonnon]

4/25/04:
Morning Session:
Warrior Wellness
Prime Your Bioenergy

4/26/04:
Morning Session:
Warrior Wellness + 5 reps Multi-Planar Bridges (MAB)
Prime Your Bioenergy + 40 reps Trinity Squats
Be Breathed - 300 reps!

Abs want to weep, but lower back feels outstanding!
The MABs are coming very close to being circular. :twisted: I just have to acquire the weight transfer going into and coming out of the arch-to-bridge-to-arch. Another couple weeks, and I should have it nailed down tight.

[Scott Sonnon]

4/27/04:
Morning Session:
Warrior Wellness
Multi-Planar Bridges - 6 reps (2 right/2 left/2 backwards)
Prime Your Bioenergy
Trinity Squats - 36 reps
Be Breathed - 325 reps

[Scott Sonnon]

4/28/04:
Morning Session:
Warrior Wellness
Multi-Planar Bridges - 8 reps (3 right/2 left/3 backwards)
Forearm Bridges - 5 reps
One legged Forearm Bridges - 3 reps

Prime Your Bioenergy
Trinity Squats - 39 reps

Be Breathed - 350 reps
(5 sets of 70: Pike, Straddle, Hurdler, Butterfly, Knee Drop)

Well, it seems my intuition's "invisible hands" guided me into this active recovery cycle for a reason deeper than originally thought.
My upper thoracic remains 'relatively' locked at my current ROM. It may not seem that way to onlookers, but some issue limits my range of motion from more advanced maneuvers. What ever the issue is... I'm stronger than the tension which resists me. Although I have a numerical goal in mind (500 Trinity Squats / 500 Spinal Rocks / 50 Multi-Planar Bridges) for a minimum requirement, I shall remain in this cycle until I resolve the issue.

[Jay76]

One legged Forearm Bridges - 3 reps

That seems pretty awesome. Great job coach!! :D :shock: :evil:

[Scott Sonnon]

4/29/04:
Morning Session:
Warrior Wellness
Multi-Planar Bridges - 4 reps
Forearm Bridges - 2 reps
Shoulder Bridges - 3 reps

Prime Your Bioenergy
Trinity Squats - 43 reps

Be Breathed - 375 reps
(5 sets of 75: Pike, Straddle, Hurdler, Butterfly, Knee Drop)

I detected that my form needed improvement in my bridge-work. My feet were not absolutely parallel. My hip flexors were a bit tight and not allowing full lock out. So, I ramped down the volume and will work on just the elementary motor components: the Shoulder Bridge being the primary focal point.

It surprised me how much this one exercise targetted both my upper thoracic mobility and my pelvic lock out. I opened up so much that during the advanced version of the Four Corner Balance Drill, my foot finally went completely over behind my head. I haven't yet been able to stand straight up with it, but it demonstrated a dramatic opening in my lower back and pelvis. But most satisfying to me was the upper thoracic mobility. It felt tremendous to be relieved of the tension I held in my chest.

I'm not finished but today spelled great improvement, by slowing down and methodically, tenaciously addressing each potential impediment.

[Jay76]

Coach

Forearm, shoulder bridges?

Are you refering to being in an back arch with your forarms on the ground?

shoulder bridges...arms in back arch, arms locked out??

:roll: :roll: :?: :?: :?:

[Scott Sonnon]

Shoulder Bridge: Like a Spinal Arch but with chest over chin, driving from the heels, and grabbing the ankles. Resembles this:
http://www.santosha.com/asanas/images/photo-bridge.gif

Forearm Bridge: Like a Hand Bridge ("Gymnastics" Bridge), but with forearms on the ground. Resembles this, but with feet flat on ground:
http://www.santosha.com/asanas/images/scorpion-animation.gif

[Scott Sonnon]

4/30/04:
Morning Session:
Warrior Wellness
Hand Bridges - 3 reps (for duration)
Forearm Bridges - 2 reps (for duration)
Shoulder Bridges - 3 reps (for duration)

Prime Your Bioenergy
Trinity Squats - 50 reps (moving to +5 each session, instead of only +3)

Be Breathed - 400 reps
(5 sets of 80: Pike, Straddle, Hurdler, Butterfly, Knee Drop)

The right lower trap attachment issue begins to resolve, but I realize it originates in the right shoulder / upper right chest area (too many muscles involved for it to be isolated). It then proceeds down my right lat, where it jumps across to my left SI (the 'site' of the tension & vulnerability a couple weeks ago). The chain continues down my left hamstring to my left calf. I almost appreciate the beauty of the complete chain of tension, if it were not such an impediment.

It began to let loose today... finally. Several times during the hand bridge, it erupted as a spasm in my left hamstring, with tenderness in the knee. Persisting through it, I managed to open my pelvis even further - somehow a primary culprit in this chain's formation.

Good progress today. A very painful workout releasing the knots. A few moments during the hand bridges led me to believe my head would explode. Performance Breathing thankfully permitted me to endure.

I've put on 30 pounds of lean muscle since last September. A pretty significant accomplishment. I'm sure that this new mass needs to be yoked into submission, just like the rest. But I'll be prepared for whatever issue arises.

[RayK]

Hi coach, I really liked how you eased into your bridges before you ended your last cycle ,it made a nice seamless transition, a little match, patch and hem. I saw your examples of shoulder bridges and forearm bridges but where can I find an example of a multi planar :?:. When you mentioned feet not parallel did you mean that they are staggered or are you talking about them being toed out? Thanks in advance :) .

[Scott Sonnon]

Ray,

There are no pix or vids of Multi-planar bridges. I created the exercise. I'll be publishing an article in the next issue of CST MAG with description and demonstrations.

Feet should be parallel (even with each other not staggered); toes neither pointed inward or outward.

Seamless transition was intuitive, not cognitive. Detected the issue and began to work on it within effort cycle. When that didn't resolve the issue, it was time to phase down all effort and phase up a completely distinct active recovery cycle. In retrospect, it may look like I created it in advance this way, but it's all about following your gut instincts and paying attention when it throws up flags.

[RayK]

Maybe like a spinal arch, roll from right shoulder to left ,press up into a gymnastics bridge , roll down to right shoulder complete the circle than reverse it?

[Scott Sonnon]

No, but that sounds like a challenging variation!

[Scott Sonnon]

5/1/04:
Morning Session:
Warrior Wellness
Shin Bridges - 3 reps (for duration)
Shoulder Bridges - 3 reps (for duration)
Forearm Bridges - 2 reps (for duration)
Hand Bridges - 3 reps (for duration)

Prime Your Bioenergy
Trinity Squats - 55 reps

Be Breathed - 425 reps
(5 sets of 85: Pike, Straddle, Hurdler, Butterfly, Knee Drop)

My lat attachment on the right finally released. Still tender, but not bound. My chest begins to really lift. The hamstring tension begins to recede.

I still feel vulnerable in my right shoulder, but when I surrender to the pain, I feel the tension submit... and release. It's intense, but thankfully it's only weakness leaving...

[Scott Sonnon]

5/1/04:
Morning Session:
Warrior Wellness
Prime Your Bioenergy

My gut asked me to turn down the intensity today. Will burn it up tomorrow and hit my 500 mark early.

[Scott Sonnon]

5/3/04:
Morning Session:
Warrior Wellness
Shin Bridges - 3 reps (for duration)
Shoulder Bridges - 3 reps (for duration)
Forearm Bridges - 1 reps (for duration)
Hand Bridges - 3 reps (for duration)

Prime Your Bioenergy
Trinity Squats - 60 reps

Be Breathed - 500 reps!!!
(5 sets of 100: Pike, Straddle, Hurdler, Butterfly, Knee Drop)

Hit the goal. More a concentration and focus of mental stamina than I surmised. But my back is about 98%. Furthermore, the entire chain has almost entire let loose. I can lift my foot over my head again in the Four Corner Balance Drill and sit in a split. Flexibility isn't an end in itself for me, but it definitely shows me that my tissues can again fully relax.

My core is rock solid - a nice side-effect... Oh, and I dropped down to 5% body fat surprisingly. :lol: Next time, I'll just stick to Be Breathed to accomplish my body composition goals. :wink:

There's another 2% that I'm going to Murphy-proof. I'll go another week with this cycle just to err on the side of over-preparedness.

[Jay76]

Scott

for your lower back and overall back are you finding that BB works better than those other exercises you are using or no? curious.

:roll:

[Scott Sonnon]

Jason,

I don't understand your question.

[Scott Sonnon]

5/4/04:
Morning Session:
Warrior Wellness
Prime Your Bioenergy
Trinity Squats - 65 reps

Felt a bit low energy today from yesterday's high volume Spinal Rock session. Ramping down today, but considering a personal challenge of 1,000 reps in one session by the end of the week.

[Jay76]

In terms of releasing tension, BB seeming to work better at all? Than those other exercises, curious?

[Scott Sonnon]

Jason,

Yes, Be Breathed works best at releasing lower back tension. The other dorsal flexion exercises compensate for the volume of forward spinal flexion I am doing.

[Scott Sonnon]

5/5/04:
Afternoon Session:
Warrior Wellness
Shin Bridges - 3 reps (for duration)
Shoulder Bridges - 2 reps (for duration)
Hand Bridges - 3 reps (for duration)

Be Breathed - 500 reps in 18 minutes :twisted:
1 set of 500 (100 each: Pike, Straddle, Hurdler, Butterfly, Knee Drop)

[Jay76]

Coach

Great work :D :shock:

But I know deep inside you cannot wait to get back to the clubs :twisted: :D

[Scott Sonnon]

5/6/04:
Afternoon Session:
Warrior Wellness
Prime Your Bioenergy
Trinity Squats - 100 reps

Coming to a close on this cycle. I'm getting excited to get to my OCS prep. I'll finish out the week, then send this successful cycle to RIP.

[Scott Sonnon]

But I know deep inside you cannot wait to get back to the Clubbells Jay, I know that you may only be saying this in jest, but I do want to state, since many read my training long, that the Clubbell is not the end-all be-all of CST. The Clubbell is the EXTENSION of CST philosophy, an integral aspect of the entire system.

I don't pine to return to one aspect, especially now that I'm getting a little older, and hopefully wiser - not so blinded by my own testosterone. I find myself exploring the inter-relatedness between exercise, behavior, nutrition... and its impact upon the community.

I really don't want to be remembered as the guy who invented swinging steel; not that there's anything wrong with guys who just love moving iron. I just prefer a more quizzical and community-oriented approach to physical culture. I never stop exploring and learning. I never consider my work "done" or my system "perfect."

I don't impose my ideas on anyone. However, I will remain true to who I am. I am more a product of the small groups of friends training in back yards and garages with lo-tech tools, than all of the hi-tech gizmos in multi-million dollar gymnasiums to which I've been exposed.

So frankly, I don't care what aspect of CST I explore, as long as I have the privilege of training with my close friends, my "tribe", and as long as I go to DEPTH in one or only a few things.

I'll probably be back to swinging my steel in a week or two, but for now, I'm very content to pushing myself within this aspect of CST and spending time with my friends as they do the same.

[Scott Sonnon]

5/7/04:
Morning Session:
Warrior Wellness
Shin Bridges - 3 reps for duration
Shoulder Bridges - 3 reps for duration
Hand Bridges - 3 reps for duration

Be Breathed - 1 set of 500 (100 each: Pike, Straddle, Hurdler, Butterfly, Knee Drop)

At this point, I would say my back at 100% rehabilitated. I need to think this weekend if I would like to continue one extra week for a safety buffer, or move on to my next cycle on Monday.

[Scott Sonnon]

5/8/04:
Afternoon Session:
Warrior Wellness
Shin Bridges - 3 reps (for duration)
Shoulder Bridges - 3 reps (for duration)
Hand Bridges - 3 reps (for duration)

Prime Your Bioenergy
Trinity Squats - 110 reps

Be Breathed - 1 set of 550 reps: 110 each of Pike, Straddle, Hurdler, Butterfly, Knee Drop)

Both conditioning, tension release, and dynamic flexibility have come along dramatically. I was sincerely surprised at my quarterly check-up with my sports doc, I weighed in at 204lbs. Weird weight gain since I'm still hanging around 6%BF. I feel fantastic though. Energy's higher than when I started 90 minutes ago.

[Jay76]

How do you have your BF tested?

[Scott Sonnon]

It depends upon whom I visit to have it performed. Unfortunately, after two decades of cutting weight for wrestling, I'm a bit too good at intuiting my BF.

[Scott Sonnon]

This cycle is officially put to RIP. I learned a great deal, gained a significantly more developed 'core' and released all of the residual muscular tension which could have led to a serious injury of my lower back. I shall definitely keep this prorgam in 'my pocket' for future use as needed!

Someone asked me once for a photo of the forearm bridge. Here you go - demonstrated by Doug Szolek:
http://www.circularstrengthmag.com/images/forearmbridge.gif

[Paul K]

Coach,

Is there a CST article(s) on Be Breathed ab reps, bridging and/or Trinity squats program(s)?

Paul Karpick

[Scott Sonnon]

Paul,

I'll be publishing an article on it in the next issue.

[Scott Sonnon]

I neglected to post some photos demonstrating the positive results this cycle produced for me. I had no idea it would be so visible. See this before and after photo sequence:
http://www.circularstrengthmag.com/images/sonnon2004c.gifhttp://www.circularstrengthmag.com/images/sonnon2004e.gif
You can see in the "after" photo that my thoracic region lifts higher and balances more upon my spine. My core feels much more solid, not vulnerable and carries my trunk, shoulders and head with considerably more ease. I'm obviously thicker through the core, though the bodyfat dropped. Another surprise is the weight gain of 4 pounds of meat.

I should consider taking side view shots as well. But it's obvious even in this front views that I was bound up in the chest region... Strangely enough, that binding was as a result of my lower back issue. When I resolved the lower back tension, my thoracic began to open. Thankfully, I caught this far in advance so no injury accumulated.

[Ryan Murdock]

Coach Sonnon,

I've been following this thread with great interest, as I have a similar condition to fix. Your description of your deadlifting injury sounds nearly identical to one I experienced a little over a year ago. I experienced similar injuries in the past, but each time it got a little worse (was following PTP style power breathing type training - great results at first, but inury always resulted down the road). Not long after the injury I still had nearly full mobility on the mats and in martial arts, but very painful bracing when leaning over or lifting.

I went to physiotherapy for several months and was given Tva exercises which decreased the pain within one week. I worked them very hard and sophisticated the movements (so that two seperate exercises evolved into figure 8's for example..) At the end of 3 or 4 months they could find nothing else wrong with my condition. Still, it never felt totally recovered. Still bracing in some ranges of motion, still soreness and odd feeling of instability in lower back at the point of injury. Very much like what you have described here.

Using the example of your recovery program I have begun to implement high rep spinal rocks into my training. Working towards several hundred reps per session as you outlined. I've also started to add bridging. I was surprised to discover that walking down the wall al la Grappler's Toolbox Vol 1 was very difficult, very tense. I could do it with ease a couple years ago. And I am very comfortable with the multi planar back arch. Bridging seems to pinpoint exactly where the tension is held. I plan to work the hand bridge from the floor first (bottom position) until that is comfortable and then go back to wall walking (can't yet go into it directly from the multi-planar back arch). Getting tired of this condition limiting my performance, but until now I had no idea how to approach it.

Anyway, all of this rambling post was to express my appreciation of the CST Program Logs and of your willingness to share your knowledge in this way. It's a fantastic laboratory!

[Scott Sonnon]

Ryan,

Thanks for your kind words and congratulations on your recovery!

[Ryan Murdock]

Coach,

Thanks, but I have work to do yet. I'd say I'm at 90% or a little more. But as you know, when you're striving for your best, that 10% is a big chunk.

Forgot to ask you, are the Trinity Squats that you refer to the excercise shown in Fisticuffs and Maximology, the squat with one, two and three breath variations? If so, I take it that the trinity squat would be the three breath variation?

I understand that you will be posting an article in the next mag, so if my impression is wrong, I'll be watching for the next issue to correct it. (the last issue was really impressive, by the way. Some impressive feats of clubbell strength!).

Thank you again.

[Ryan Murdock]

Coach Sonnon,

Me again. Sorry to be constantly picking at this thread :lol: but I've been gradually increasing my numbers since I started last week and some questions have occurred to me. Kinda detailed. I don't mean to nitpick, but you know how small questions crop up when you actually start doing the work... I'll number them to keep it concise:

1) Did you experience back spasms/ pain after bridging at the beginning? I find the bridges hit me right where I hold the tension from my deadlift injury. Physio pronounced me fine last summer, and the pain had pretty much gone. But right after I do the hand bridge and shoulder bridge (2 sets each, 30 sec holds) my lower back spasms in that old spot, as it did at the time I began physio. The bracing and pain diminishes within an hour or two, though it feels a little weak for the rest of the day. I suspect ths is normal as tension releases. What was your experience?

2) You posted a 4 pound gain in muscle. Were you doing only this program at the time, or other strength work too?

3) Am I correct in my reading that you worked this program as a microcycle for 3 weeks, 3x per week? Right now I am doing hi rep spinal rocks and bridges 3x per week, but continuing my other strength training. As the reps climb higher I may switch to a dedicated microcycle. But right now it doesn't seem to interfere with my other work.

I think that's it. Lastly, an observation. The bridges really startled me when I realized how much tension I have in my chest. I am the most mobile of my training group and can execute all the exercises on Body Flow comfortably. I didn't expect to find that! But looking at your before and after photos, I see a similar relationship in my shoulder/chest region. A slight rounding in, I guess. I've noticed this for years, but none of my training ever effected it. I assumed it was just my posture, a result of teenage years, and not changeable. We'll see!

Sorry to ramble. As always, thank you for sharing your experiences. I'm already packing my core after just one week on this program!

Ryan.

[Scott Sonnon]

Ryan,

No worries.

1. Yes, it is typically part of the process to have tension spasm initially to try and forcibly protect itself. The way in which you describe the experience makes me suspect this may be the case. The vulnerability which you experience does indeed require time off in active recovery.

2. No other strength work. Everything I assume gained through increases in inner and outer unit mass.

3. Yes.

Additional note: I was as surprised as you, and I am working with my wife, an apprentice yogini, to target tension through (Performance) breathing, position (yoga) and movement (Body-Flow).

[Ryan Murdock]

Thanks Coach, I'm on it. I agree with your assessment in 1. For active recovery been working Warrior Wellness as always, and doing extra pelvic circles and mobility throughout the day to keep the joints bathed. Also found Polozenye helpful. If it gets tough as the reps creep up I'll switch to a dedicated microcycle and drop my other training.

Right now I'm experimenting with the advanced schedule from page 76 of Consistent Winning (funny I finished reading it the day you posted the musing!), altered so that the peak 'competition' day is wednesday, my day to beat my friends black and blue and be beaten :twisted: It would be easy to pop in a 3 week microcycle after the next 4 day rest period.

I hope you'll continue to post your observations regarding your work of targeting and releasing tension. Funny that it still catches one by surprise after all these years! But really, it's nice to read a report from someone so much farther down the road, and to know that there's always something to work at, new layers to peel away. It's what keeps me going after 16 years.

Thank you again for all your help. I'll put it to good use.