Lee's Bodyflow Experience

[Lee]

Hello all,

I'd like to jump and and start a program log so here it goes...

This log will describe my learning of the Body-Flow Biomechanical Exercise system. I came across the r-max site after reading some of Coach Sonnon's posts on the mma.tv forum. When I watched the Kinetic Chain demonstrations, I was blown away and I knew I had come across something cool. I got the book a few weeks after it came out and I have been working through the excercises since then. I also enjoyed the mental aspects presented in the first half of the book, and I plan on some re-reads after I get deeper with the practice.

I'm a huge fan of human movement, so this system appeals to me. Currently I'm studying BJJ, and I have done traditional martial arts long enough to get a black belt and 1st degree brown belt. Other movement endeavors have included breakdancing, skateboarding, snowboarding, and playing the drum kit. I like anything that involves getting into a zone and finding the flow.

My goals are to learn all of the Bio Mechanical Exercises and to eventually be able to combine them into free flowing, spontaneous kinetic chains. I ultimately see my Body-Flow practice as an 'artistic' endeavor where I am able to move through natural positions on the ground in a 'free' manner. Simialr to any other 'freestyle' movement endeavor, ie breakdancing, riding a halfpipe, etc... I especially like the BF system because the movements are designed NOT to hurt you.

I will accomplish this goal through daily practice of BME's, creation and repetition of KC's, and reflection on what I am doing. I will practice 30-40 minutes at a time, 5 to 7 days a week.

I noticed there aren't any other program logs about Body Flow specifically, so I'm just taking my best guess at how this stuff should be described. I'll be posting from work the day after my workouts, and I'll get a list of all the movements and positions to try to keep it coherenet.

Next Post will give a breif summary of where I am so far, and then the log entries will follow...

[Lee]

Ok, here's where I am after a few months...

I can do almost all of the BMEs by them selves. I feel a little awkward with the Double Leg Swoop, I will keep playing with it. My flexibility isn't the greatest, but thats not too much of hindrance on many of the moves. I have made 4 simple kinetic chains...

Lessons learned so far

-Playing with the moves is KEY. I have best results when I just spontaneously try something and it just POPS out. This approach works better than 'Today I will do such and such'

-Breathing is essential. Rule of Thumb: Exhale when body contracts, Inhale when body expands. If you stop breathing the movements breaks and you will loose the flow.

-Kinetic chains just sort of appear. Don't make it more that it is. They can be formed by asking the question "How do I get from this position to that position?"

[Lee]

14 October

-warmed up with Shinbox breathing drill

-came up with the following KC by accident

Start in
1) Shin Squat to
2) Longarm Roll, body comes down at 90 degrees to start position
3) Land in Straddle Rock Split touching toes
4) Roll back and Long Arm Roll reverse over opposite shoulder to land in
5) Shin Squat opposite of how you started, facing your start position.

-Worked on Scorpion(name check, is it High Arching Scorpion?)

-Created following KC

1)Scorpion, land place hands down
2)Single leg swoop with leg that is down, 1 rep
3)Quad switch as in Long Leg Creep to get to opposite side where the chain can be repeated on the other side.

Felt good. I need to figure out my breathing in the Single Leg Swoop to get it down better.

[Scott Sonnon]

Lee, great intro and well-thought out approach. I look forward to reading your progress.

The name you're seeking is "Elevated Scorpion" (there are three: prone is the Scorpion, from Quad is the Elevated, and rotating is the Circular Scorpion).

Enjoy!

[Lee]

Thanks Coach!

Yes, it was the Elevated Scorpion, as pictured in the book. However you reply makes me realize that this move can be done from multiple starting positions...

15 October

Warm Up with Spinal Rock Back to Lateral Shoulder Roll in Different Directions

Worked on Arching Leg Thread
-I realized that the pressure you put on your elbows when in the downward facing position of this move is similar to the use of your elbows to gain posture from the bottom position in grappling. Only your 'opponent' is the ground.

Worked on Double Leg Swoop
-Tried keeping my center in the same place and using the Double Leg Swoop to move me in a circle.

Worked on Leg Thread
-The thing I like about this move is how you roll over WITHOUT taking your feet off the ground. I did it back and forth while experimenting with different ways for my hands and arms to flow with the movement. Try it so your arms mimic your legs and your hands don't leave the floor.


New Idea for later:
Position of Assurance->Double Leg Swoop->to Facing Down-> Neck Roll-> to Spinal Rock Position ->High Leg Arch -> to Spinal Arch collapse to Position of Assurance
Repeat Other Direction

[Scott Sonnon]

To what do you refer by the Arching Leg?

What part of your body do you view as the 'center' in the DLS? This may be the root of your difficulty with this exercise.

[Lee]

I'm thinking the center of my body is in the above the hips in the navel area. I know that the DLS rolls you over to your side, but I can't help but compare it to the "windmill" from breakdancing, which moves you in a circle. I've never been able to do the windmill, but I enjoy trying to use the momentum of the DLS to keep me moving continuously.

Also my practice space is limited, so I can only do 2 conventional DLSs in a row in one direction before I have to switch directions.

[Scott Sonnon]

That may be your difficulty with the DLS. Move your point of rotation higher, at least to mid-back and eventually to between the shoulder blades. With your point of rotation so low, you are probably anchoring your hips.

[Lee]

Thanks again Coach. That really makes sense about moving the point of rotation higher, I will try it.

16 October

A little breathing to warm up and then I got right to KCs

I tried this one that I thought of the other day and it was enjoyable

Position of Assurance->Double Leg Swoop->to Facing Down-> Neck Roll-> to Spinal Rock Position ->High Leg Arch -> to Spinal Arch collapse to Position of Assurance
Repeat Other Direction

It is basically 2 breaths to complete the cycle and I did it for a while and felt very good.

It led me to create this similar chain

Start in Tucked Ball For Long Leg Roll -> When Back is on the floor do a Leg Thread->When Facing Down do a Neck Roll -> Spinal Rock to Shin Box->Switch the Shinbox->Spinal Rock back down->Exit the Rockback with the second half of the Neck Roll to Stomach -> Continue the Leg Thread to back->Continue the momentum to complete the long leg Roll

Roll back in the other direction and complete.

I like making symmetric KCs that work motions in both directions and can be completed continuously in my limited space.

I got the idea to video tape my KCs to keep a log of my progress, and because I've never actually seen these motions before. It should give me something to refrence for the sake of improvement. Also, I will have something to compare to Coach when I eventually order the Body Flow videos and GTB.

If anyone else is reading this and doing BF, please let me know any KCs that you enjoy.

[Lee]

OK had a good weekend! Hope everyone else did too. Here's the Break down...

17 October
No Body-Flow

18 October
Did my standard breathing warm-ups to get into the zone.

Developed this kinetic chain

Begin in Seated position for Lateral Shoulder Roll->Lateral Shoulder Roll to Spinal Rock Back Position->Neck Roll out of Spinal Rock Back letting your head travel in the same continuous direction->Return to Spinal Rock Complete the Lateral Shoulder Roll->Roll back in the opposite direction

Played with the Arching Leg Thread

19 October
I attended a local grappling tournament and got 2nd place in my division. It was a small event, with the grappling divisions recently added on to a larger traditional karate tournament. I definately got a chance to use the flow and breathing I had been practicing. This stuff really works!!!

I was warming up with traditional exercise and stretches and then I progressed in to some simple KCs to help focus me. I felt great when I stepped onto the mat. My first opponent attempted a leg reap, I simply avoided it and guided him to the mat, mounted and choked for the quick win. I was not able to submit the second opponent, but I dominated the match and felt relaxed and in control the whole time. 3rd and final match was against a friend and training partner from my academy. We weren't able to score on each other during the alloted time, so they gave us a minute over time. In the final seconds he scored a take down for the win. I felt good just being able to keep up with him on my feet, as I have not studied this aspect of grappling in depth yet, and he comes from a strong greco-roman back ground.

Body-Flow is great for grappling, and I look forward to deepening my practice. On a side note I just feel good, and it is nice to be reaching my goals and not feel like I am sacrificing my body.

[Chuck Kechter]

Very Cool!

Congrats on doing so well during the tournament!

Chuck

[Scott Sonnon]

Congratulations on your performance!

[Lee]

Thanks for Chuck & Coach...

20 October

I am starting to see how moves are naturally linked and you can get to one from another with just a few transitions, which are just moves themselves.

Just for fun today, I began my practice with 10 minutes of free style Body-Flow. Basically I would just go from move to move as I felt it, trying to keep my breathing aligned with the structure. It was good, but I need to emphasize my weaker moves because I keep doing the ones I like.

Did KC consisting of
Spinal Arch->Leg Threat->Twisting Spinal Arch

Came up with "new" move...
Basically you start a long arm roll but in the middle switch to a High Leg Arch and land in a spinal arch.

At BJJ practice this evening I noticed how the Shinbox on the knees was the same posture found in taking some one down with one leg behind theirsfrom the inside. It made doing this move much easier.

21 October

Practiced this KC
Ball of Foot Squat->Swing Split->Step rear leg over and collapse onto elbows for middle of Arching Leg Thread->continue Arching Leg Thread to Spinal Arch->Collapse to Spinal Rock->Roll out forward to Flat Foot Squat->Squat creep to Ball of Foot Squat to Repeat

Did some freestyle BF where I limited myself to Spinal Rock Backs and Lateral Shoulder Rolls. Basicall I would just move around keeping a simple position.

[Lee]

Hey all, was out for a few days, but I want to keep this up till the end of November, so I'll get back into it.

I took the past few days off from Body-Flow due to a demanding BJJ weekend. I had a few rough rolling sessions where my flow was way off and I felt like I had regressed. It was against some tough opponents, so that could be part of the cause. Also, I wonder if skipping the BF practice could have had anything to do with it?

I went from a high of doing well in a tournament, to a low of feeling like I wasn't going anywhere. Its ok though, I am able to step back and view it objectively. I try to enjoy the peaks and valleys of the journey.

In the next few days I will re-read the text of Body-Flow. When I first read it, I was pretty eager to start the excercises, so I think I could benefit from another more careful reading.

I feel like I am entering a new phase of my practice because I can do the moves listed in the book and the is nothing "new" to explore. I really need to go in and deepen my practice and smooth out some of the kinks in my motions. At first I wanted to order GTB and learn new moves, but I think I will benefit more from a more focused practice.

I'll let you know how it goes...

[Scott Sonnon]

Being "off" on your Body-Flow during rolling is very important and beneficial. Having Body-Flow "on" all the time feels great, but as a martial artist you need to be challenged, especially in grappling arts like BJJ. If you're not challenged, you're not growing - only maintaining.

Yes, deeper is better than "more." As a matter of fact, there is no 'more' - only deeper.

It may not seem like it, but this was a good report. You're probably going to surprise yourself with the new discoveries on the horizon due to the doors you just opened.

[Lee]

Thanks Coach! You da man! Right on as usual...

I've been unable to log on at work for a few days, but I've been logging what I've done, so here's the update

October 27

I feel I am weakest in the "low squating" positions so I like to work those areas more

Came up with this KC
Flat Foot Squat->Twist to Triangle Squat->Swing Raised Knee to Shinbox->Shinbox Switch->Step to Triangle Squat->Twist up to Flat Footed Squat

A very enjoyable KC!!!

Rolls & arches are more my strength, so the following KC was good to work breathing & structure

Shin Squat->Long Arm Roll->Straddle Split->Exhale to Spinal Arch->Twisting Spinal Arch(all the way around)->Spinal Rock to Straddle Split->Long Arm Roll Reverse to Land in opposite ->Shin Squat repeat in other direction.

October 28

Did the First KC from yesterday

I am studying movement on my back and I came up with this mini KC type movement(I'm in the process of De-SISS-ifying the shrimp!!):

Shrimp (grappling escape movement)-> Lateral Shoulder Roll ->Shrimp on Other Side->Lateral Shoulder Roll Back

did this a bit

Also came up with a move I call a Knee Swing
Basically, start in a Shinbox swing the leg that is in 'back' over the other leg and use the momentum to stay tight as you come up to both knees in the starting position of the Long Leg Roll. The fall out of it by swinging into the opposite Shinbox. It just weaves together already existing BF positions, which is what I'm supposed to be doing, right?

October 29

Practiced the moves & KC's from the other days to warm up.

Developed this KC to work my Long Leg Creep. The LLC always feels like an exaggerated version of the wrestling shot. I wanted that feel mixed with a shinbox, which feels like a leg trip take down to me.

Leg Forward Hurdler Squat->Begin Weight transfer to front foot->Fall to Shinbox->Come to Knees->Bring rear Leg Forward to Shin Squat->Take Leg that is flat to ground and creep it around to same Leg Forward Hurdler Squat from beginning Repeat same side, or do a weight transfer to switch sides

It took a while for this to emerge, but I really enjoyed playing with positions until I found this

[Lee]

I'd also like to post insights gained here...

I've been re-reading Body-Flow, and it is good. Picking up new stuff, and the old lessons are being re-inforced.

I have been having insights about motion. There are only a certain kind of ways to move the body strongly, with structure. Body-Flow breaks these movements down into an understandable 'alphabet of motion'. It is your job to piece these together and come up with something to say...

You learn quickly by relating new knowldege to something you already know. Grappling is coming easier because I am seeing the movements of strength (from BF) and I am able to apply them. Sometimes this happens when I am breaking down a new move to learn , and sometimes this happens 'on the fly' when I come up with something "new". Either way it is pretty cool.

True word of wisdom Coach. Growth requires challenge.

I really try detach and observe negative events and view them as part of the human experience. Doing this on a regular basis with something as 'trivial' as grappling helps you do this when the really big stuff happens. Fighting is the micro of the macro!

I just want to say thanks Coach for providing this forum. I feel lucky to be able get to be a part of the CST movement now, in its early stages. Very exciting...

[Scott Sonnon]

Lee, with a photo sequence of one of your KCs, some photos of how it technically relates to flow in BJJ, and your above discoveries and insights, you have the making of an outstanding article to contribute to CST Mag. Keep up the great reports.

[Lee]

Writing an article sounds like fun! Over the next few weeks I will narrow it down and figure out an appropriate to topic and scope. Thanks for the opportunity!


October 30

Took the day off from BF. Can't wait to roll around on the floor now!

[Lee]

October 31

Squeezed in my Body Flow practice while running around for the holiday.

Basically I did about 15 min of continuous movement going over old KCs and just focusing on making them smooth and keeping my breathing even.

Also I tried the Steel Spring Legs drills. They were good.

Nov 1

A friend at BJJ was doing a drill where he basically did a spinal rock back and came up in a shin squat. I asked him if he knew of BF / GTB and he said no. He said it sounded cool though.

I came up with the following KC during my practice, as well as working my Double Leg Swoops, Twisting Spinal Arch and De-Sissified Shrimp.

Ball of Foot Squat->Slide One Leg back->Elevated Scorpion->Long Leg Creep->Weight transfer to Ball of Foot Squat-> Squat creep Forward until you are in the Starting position ready to go on the other side.

Nov 2

Inspired by the Spinal Rock to Shin Squat, I came up with the following KC

Spinal Rock->Shin Squat->Bring Front Leg back to Shinbox->Shin Box Switch to Other Side -> Come up in Shin Squat -> Fall Back to Spinal Rock -> Come Back up in Shin Squat and repeat on the other side

This is a good one to repeat back and forth and focus on the breathing just to get into the groove.

[Scott Sonnon]

Lee, looks good. Don't forget that your article and photos must be submitted to me by the 5th.

[Lee]

The fifth of November? Ok, I wasn't expecting it that soon, but I can deliver...

The hardest part for me will be the photos. I will need to get a hold of a digital camera & transfer it. Also, it may be hard for me to get another person to model with me for BJJ style pics, but I might not need that if I go a certain direction. Ah, challenges...

Coach, I will PM you an outline today for you to peruse...

[Lee]

November 3

Worked on going over stuff for my article. I'll let you read about it...

Also, I saw some modern dance this weekend, and the movements had elements of BF in them, so I did a little freestyle, and played witrh movements that I had seen.

November 4

Finished writing the article. No BF practice, but I really concentrated on breathing and structure at JiuJitsu tonight, and I was able to go without gassing. Grappling was really feeling just like a natural movement. Super fun...

I'll PM you the article Coach, we can talk about how to submit pics...

[Scott Sonnon]

Congrats on finding the flow at jiujitsu, amigo.

[Chapinho]

Hey Lee, where do you train?

this post is getting me excited. I will pick up the BodyFlow book this weekend and start ASAP!!!!!!

[Lee]

Chapinho, thanks for reading! I train @ Maguilla BJJ -> www.bjjonline.com .

Nov 5
Today for my workout I just sort of moved freestyle for 30 min, I incorporated some BMEs and some strength motions, like squats and pushups, as well as grappling type moves, like shrimps and bridges. It was a good workout. I would just use instinct to switch motions and exercise different movements as I felt necessary. I'll play with this more again.

Didn't really do BF @ home, I was running around trying to get my article pics to work.

Nov 6
No BF, but some CST inspired work. Borrowed a good camera @ work!!!

[Lee]

Another great weekend with good training and good friends. Also, it was a thrill to see my article in the current issue of CST, right up there with the pros! I appreciate Coach Sonnon giving me the opportunity, and I encourage anyone else who want to deepen their understanding of a particular area to do the same. The comparitively little time I spent exploring the movements, and then structuring my thoughts to explain them has paid back dividends on the mat.


November 7
Freestyle BF for about 30 min. I took it pretty easy and used it as a way to refocus myself between two solid BJJ practices today.


November 8
Created a small 'rocking' Kinetic Chain

Spinal Rock->Flat Foot Squat->Squat Creep Switching Directions->Spinal Rockback

Worked on old KCs focusing on breathing



November 9

20 Min of Freestyle Body Flow, plus I just got my Warrior Wellness Tapes, so I worked through the Beginner Routine a few times. Very refreshing.

[Scott Sonnon]

Good work, and congratulations on a great article, Lee!

[Lee]

I feel I'm drifting towards the maintenance zone, and I want some structure to help me keep exploring...

Here's my idea. I'm going to split up all of the moves and positions into 3 or 4 groups. I think I base it on how comfortable I am with each move. Then each day I will randomly(dice, etc) pick a move from each category and find a way to link them all together. That will give me a new chain each day, and garuntee that I work weak moves, and enjoy old favorites...

I'd like to drop the practice time down to about 20 min and add Warrior Wellness for about 20min.

I've got tommorrow off, so I'll figure it out then, and see how it goes.

[Scott Sonnon]

Superb idea. I smell a great article in the works.

[Lee]

November 10

Beginner Warrior Wellness & 20 Minutes of Freestyle Bodyflow.

I really feel like I can just do what I originally wanted to do which is move around on the ground smoothly in a series of flowing movements. Maintenance creeps in however...

November 11

Ok, I didn't flesh out my Body-Flow Randomizer plan, as I had wanted. I just did Warrior Wellness and finished re-reading the BF book. I felt a bit sluggish, and couldn't get into it. I will get it out though...

I just had the idea that breathing is something I want to emphasize in my practice, so maybe I will try to organize the moves somehow so that breathing is a central focus. Hmmm....