@@christianprepper8084 true, but you can still practice new things and learn about what you know. But yeah I agree, learning is about knowledge and imagination and practice is experience and creativity
I find it very valuable that you also show things you struggle or have struggled with and reflect upon it and face it. Many fitness influencers just try to sell the idea that the thing they are great at is THE important thing and neglect areas they struggle with. You are way more real and relatable man
I don’t have a flow practice but I do Taekwondo. I think this concept of flow is an excellent reason to do patterns and katas; it’s a flow practice for martial artists. For boxers or any other of the more “hard” martial arts, focus pad work is an excellent option as well.
Dear Bioneer, I haven't watched all of your videos, and maybe you have considered this, but try taking a look at dance. Now I don't mean mainstream dance but just find some music that really makes you want to move. I have found just dancing by yourself and not caring about how your moving, but just doing it without thinking or caring what other people think, whether stiff or with flow, overtime just naturally teaches you how to relax and is one of the best supplements to training and other practices to release emotional tension. Of course it might take time but it is one of the simplest and most fundamental things a human can do. (music has power). I also find it helpful to watch some dance competitions for movement ideas, which later on I have found the brain incorporates later on intuitively. Of course it will take trial and error to find what works for you, but dancing though not great video content would compliment your training drastically once you find a way to enjoy it. I sincerely hope you find this helpful or get some inspiration from it. Hope you have a good day.
Try targeting a point a few inches into the bag. You're naturally tense enough at impact to keep your wrist from bending , so i dont think you have to worry about being too loose on impact, but i think if you mentally target inside the bag, you'll be a little less stiff before impact and get better penetration.
@TheBioneer Hey, I’ve been following your jump rope progress, and you’ve really improved lately-great job! 😀💪 One thing I noticed is that you still tend to spread your hands wider than necessary, which can make the movement look a bit awkward and feel less smooth. I went through the same issue myself, and in your case, it seems to be due to the CrossRope being too long for your height and current skill level. Since it can’t be shortened directly, try tying a knot on one side (or both) to adjust the length. Then, focus on keeping your hands closer to your waist while jumping. This small tweak should make you feel much more comfortable and in control. Keep up the great work!
@@TheBioneer Yeah, unfortunately, this is the only workaround with CrossRope 🤷♂. It took me a couple of months to figure it out too! I used to see people tying knots on regular PVC ropes and couldn’t understand why anyone would do that on an adjustable rope 🤔, but it works perfectly for CrossRope 🙌. Glad the tip helps!
Try tensing all the muscles in your body [as much as possible] and then feel the relaxation thereafter and remember hope it feels. In Karate we did Sanchin Kata. Performed very slowly at maximum tension.
Meditation, Breathwork, Visualization. Emotional engagement through the "8 centers", the neuroplexes associated with the Kundalini. Training in the Daoyin, you learn how to release the tension down to the skeletal muscle. This allows the circulatory system to be engaged at only the most fundamental level. Practicing this makes all the other disciplines easier. There is a feedback loop that is clearer through these disciplines than it is to train your physical body in the most efficient way. The reason is because your triggering systemic functions in the body that are doing most of the heavy lifting.
Love the way you explain every thing . Now I realize why muscle and mind tension restricting my movement and progress. To relax is really difficult but I must try .Thank you very much. Greetings from Canada. Look forward to your future videos.
More people should know this since even a short guy like Bruce Lee could generate so much power, this would be very useful for a lot of people who do fighting sport
Love your channel Bioneerman, yes when you punch the bag your quite stiff, also your pushing the bag a bit. My little bit of advice as a long time martial artist: Don't worry about hitting the bag as hard and as fast as you can, watch boxers, especially heavy muscled boxers like Mike Tyson, and study how he does the mythical 'Shoe Shine' also known as the Boxer's shoulder snap or pop, its when you completely relax your upper body and lead with the shoulder letting the arm follow with a relax solid HEAVY pop in your punch. The other thing you can do is a QiGong exercise known as ping shuai gong (arm swinging) there is also the Tai Chi Twist, use both to loosen up your upper body. You noticed these are both movement drills free in space, not holding a rope, not an animal balancing movement, your legs drive the arms to move freely and loosen you up. The boxers Shoe Shine is difficult at first, but practice it daily and you will be amazed at how loose and hard you hit in a relaxed manner.
Another way to relax starts with doing the exact opposite : squeeze your muscles as hard as you can, inhaling, and then relax, exhaling, focusing on what's happening in your body. Tension/relaxation helps understanding and feeling what proper tension is (tension in areas that need to be tensed, relaxation in other areas)
I had patellar maltracking for a long time. It got to the point where I had to use my arms to get into and out of chairs.. I've been using a stationary bike in a similar way, just getting a lot of non-strenuous reps in because at the time even a little loading triggered pain. I'm back to squatting again and I might use leg extensions now that I can move a little more freely.
One of the best ways to explain how effective being relaxed before striking works is the Baki anime, one of Baki’s greatest attacks is full body relaxation and becoming a fluid then attacking at full strength and speed.
I also hold a lot of tension and am pretty bad about working “flow” or “soft” movements into my practice through the week. I’ve also taken inspiration from Nsima, as well as Strength Side for some crawling flow and Chase Mountains for some breathing and Qi Gong type routines.
When I began Chinese boxing two decades ago, I was also very tense. I corrected it when my sifu would tell me to loosen up or do 20 knuckle pushups on the concrete sidewalk!
Reciprocal inhibition. We tend to put the breaks on a little because our unconscious doesn’t fully trust the movement pattern, so it’s bracing to protect our joints from velocity damage
I really enjoy your channel BTW. Anyway, I believe damping reciprocal inhibition is half of the speed equation. There’s a lot to gain here. Also, I believe that Rate coding governs muscle movement by altering the frequency of motor unit firing, with higher firing rates generating greater force for fast, explosive actions like sprinting or jumping. Alongside rate coding, other neural factors critical for speed in sports include motor unit recruitment (prioritizing fast-twitch fibers for high-force movements), synchronization of motor units to maximize force, and reflexes like the stretch-shortening cycle that enhance power output. Intermuscular coordination ensures efficient collaboration between muscles, while refined corticospinal drive improves precision and speed. Training adaptations and neural plasticity increase firing efficiency and recruitment capacity, while proprioception helps athletes adjust quickly to maintain balance and agility. Thoughts?
What helps for me is shadowboxing with loose hands, jumping around and keeping my hands low. Just imagining that you are 100x faster and better than your opponent. And don’t focus on punching fast or hard. Just try to move and punch smooth while shadowboxing
Great video, been enjoying your videos for years and just got your book on the winter sale! Good shoutout on Nsima too, I recently found him and you and him are my favorite fitness creators online now!! Would love to see a collab!
Timely. I've just finished the book 'Be Water, My Friend' by Shannon Lee and talks about this. I think you'll like it. Just started doing flow during my warm-up with arrow punch from Wing Chun. Something I used to do about 30yrs ago. S'funny to revisit that again...
Have you done any research into meditation/mindfulness/breathwork? They have each been the most influential forces on the state of my nervous system. States of arousal in our nervous system contribute to the tension you're describing in many ways and breathwork has been shown to be a very effective way to change the state of our nervous sytems. When we are stressed we automatically breath more rapidly and more shallow, so consciously directing our attention to the breath and slowing our rate of breath - specifically slowing down the exhale - has the opposite impact and decreases tension and improves flow.
That’s some great insight into how relaxation and flow not only play into the mental part but the physical part too, with stiffness. Never thought about it like that. Do you know of any studies or even anecdotes of people who train isolation for complex movements such as striking and what the results are?
Most people don’t realize how much testosterone impacts their mindset and motivation. The book You Are Stronger Than You Think from Cryptic Lore explains it in the simplest way
another brilliant video on an underrated subject. and i know you were quoting Bruce Lee, but all i heard was Spike Spiegel quoting Bruce Lee... see you, space bioneer! 👉👉
To relax, I recommend hypnosis. There are some good videos on TH-cam for boxing martial arts and being tenacious. Also, you could try lowering your heart rate like the amazing Randi, and no matter what the situation is it’s never going to be as bad as you think
An orthopedic spine surgeon told me that lower back pain is exasperated by stress. Men are more prone to this than women in the lumbar area especially. I was there getting a second opinion about back surgery that I decided not to do.
Great analysis, thank you! Could you help me with something unrelated: I have a SafePal wallet with USDT, and I have the seed phrase. (mistake turkey blossom warfare blade until bachelor fall squeeze today flee guitar). How should I go about transferring them to Binance?
7:30 I don't think you can move your small toes independently from each other because the small toes use the same tendon (flexor or extensor digitorum) while the big toe has a separate tendon If you are talking about a person not being able to separately move their big toe from their small toes then okay
Many people struggle with big toe flexion and extension, but know it is a thing. However, most people can't move their big toe laterally, heck most people don't know that it is even possible. So that's probably closer to what he's talking about.
Please, trust me. Listen to Alan Watts. Watch his videos. The Essential lectures series frim 1972..Alan was a, genuine, Master of spiritual practices. And learn to sit in Zazen. The Zen Meditation. Sit, stand, walk or run, as you will.. But DON'T wobble. Lol. 😅 But Look in to it.
I tried yoga once......... never again! I wanted to sprint round the room whilst everyone was in the corpse position. My mum was furious.....she was the teacher!😂
Your jab looks good. But when you throw your straight right, you are pushing it. Think of snapping that punch, with it coming back faster than it goes out
how to punch harder than 99% of the human species - because the main muscle groups that create the force that goes into a punch are the same ones you use to perform the exit of a parkour roll, you can do a sort of uppercut coming out of the roll and easily put out 4x the force of your maximum standing punch. and if you land it just right, you can send people airborne like a video game lmfao. dont ask how i discovered this..
don't push the bag you will exert way too much unnecessary force and tire yourself out, instead get the distance right and let your punch flow from your feet through your core and to your hand and then just release the hand
You don't need to box though. You have a very strong body. You might consider learning judo, wrestling or jiu jitsu to feel much more powerful and capable. Boxing is great but i don't think it suits you.
Try Crossrope: www.crossrope.com/bioneer17
Save 15% with promo code: BIONEER
Speed, Power = Thoughts.
Flow is the most important thing. In almost every activity. Also, it's the one that you can't just learn. You have to practice.
Aren't learning and practicing just 2 sides of the same coin ¿?
@@smelly1060 You learn new things. You practice what you know.
"You can't just learn, you have to practice." Excellent way to put it. Entering flow is easy for me. But staying in that state of mind is hard for me
@@christianprepper8084 true, but you can still practice new things and learn about what you know. But yeah I agree, learning is about knowledge and imagination and practice is experience and creativity
I find it very valuable that you also show things you struggle or have struggled with and reflect upon it and face it. Many fitness influencers just try to sell the idea that the thing they are great at is THE important thing and neglect areas they struggle with. You are way more real and relatable man
Reminds me of Yoda.
"Only when you are calm.
At peace, passive.
Only then will you know the true power of the Force"
"For my ally is the force, and a *powerful* ally it is"
@Mavnels10 Judge me by my size do you. And as well you should not.
Yo Kenobi-Wan. Spoke with overtones of a master in the art of living.
Yall dont know the improvements his channel provided for me during covid
I didn’t…until now!
I don’t have a flow practice but I do Taekwondo. I think this concept of flow is an excellent reason to do patterns and katas; it’s a flow practice for martial artists. For boxers or any other of the more “hard” martial arts, focus pad work is an excellent option as well.
Muay Thai is devastating if practiced and honed enough
Dear Bioneer, I haven't watched all of your videos, and maybe you have considered this, but try taking a look at dance. Now I don't mean mainstream dance but just find some music that really makes you want to move. I have found just dancing by yourself and not caring about how your moving, but just doing it without thinking or caring what other people think, whether stiff or with flow, overtime just naturally teaches you how to relax and is one of the best supplements to training and other practices to release emotional tension. Of course it might take time but it is one of the simplest and most fundamental things a human can do. (music has power). I also find it helpful to watch some dance competitions for movement ideas, which later on I have found the brain incorporates later on intuitively. Of course it will take trial and error to find what works for you, but dancing though not great video content would compliment your training drastically once you find a way to enjoy it. I sincerely hope you find this helpful or get some inspiration from it. Hope you have a good day.
This reminds me of the old joke.... "Never in the history of telling someone to calm down has anyone actually calmed down" 😂
For Bruce Lee. 🙏🏼
Try targeting a point a few inches into the bag. You're naturally tense enough at impact to keep your wrist from bending , so i dont think you have to worry about being too loose on impact, but i think if you mentally target inside the bag, you'll be a little less stiff before impact and get better penetration.
@TheBioneer Hey, I’ve been following your jump rope progress, and you’ve really improved lately-great job! 😀💪 One thing I noticed is that you still tend to spread your hands wider than necessary, which can make the movement look a bit awkward and feel less smooth. I went through the same issue myself, and in your case, it seems to be due to the CrossRope being too long for your height and current skill level. Since it can’t be shortened directly, try tying a knot on one side (or both) to adjust the length. Then, focus on keeping your hands closer to your waist while jumping. This small tweak should make you feel much more comfortable and in control. Keep up the great work!
Thank you for this tip! 😁 It’s definitely too long but for some reason I never thought to use a knot…
@@TheBioneer Yeah, unfortunately, this is the only workaround with CrossRope 🤷♂. It took me a couple of months to figure it out too! I used to see people tying knots on regular PVC ropes and couldn’t understand why anyone would do that on an adjustable rope 🤔, but it works perfectly for CrossRope 🙌. Glad the tip helps!
Try tensing all the muscles in your body [as much as possible] and then feel the relaxation thereafter and remember hope it feels.
In Karate we did Sanchin Kata. Performed very slowly at maximum tension.
Meditation, Breathwork, Visualization. Emotional engagement through the "8 centers", the neuroplexes associated with the Kundalini. Training in the Daoyin, you learn how to release the tension down to the skeletal muscle. This allows the circulatory system to be engaged at only the most fundamental level. Practicing this makes all the other disciplines easier. There is a feedback loop that is clearer through these disciplines than it is to train your physical body in the most efficient way. The reason is because your triggering systemic functions in the body that are doing most of the heavy lifting.
Wuji was a game changer for me. Not only physically but it changed my entire outlook on everything.
Love the way you explain every thing . Now I realize why muscle and mind tension restricting my movement and progress. To relax is really difficult but I must try .Thank you very much.
Greetings from Canada.
Look forward to your future videos.
Finally someone who explains the "relax" frase in terms, that makes sense to me.
I've been waiting for this concept to get revisited and it's something I definitely need to work on.
More people should know this since even a short guy like Bruce Lee could generate so much power, this would be very useful for a lot of people who do fighting sport
Love your channel Bioneerman, yes when you punch the bag your quite stiff, also your pushing the bag a bit. My little bit of advice as a long time martial artist:
Don't worry about hitting the bag as hard and as fast as you can, watch boxers, especially heavy muscled boxers like Mike Tyson, and study how he does the mythical 'Shoe Shine' also known as the Boxer's shoulder snap or pop, its when you completely relax your upper body and lead with the shoulder letting the arm follow with a relax solid HEAVY pop in your punch.
The other thing you can do is a QiGong exercise known as ping shuai gong (arm swinging) there is also the Tai Chi Twist, use both to loosen up your upper body.
You noticed these are both movement drills free in space, not holding a rope, not an animal balancing movement, your legs drive the arms to move freely and loosen you up.
The boxers Shoe Shine is difficult at first, but practice it daily and you will be amazed at how loose and hard you hit in a relaxed manner.
Eat big to get big! That advice saved my lifting life!
Another way to relax starts with doing the exact opposite : squeeze your muscles as hard as you can, inhaling, and then relax, exhaling, focusing on what's happening in your body. Tension/relaxation helps understanding and feeling what proper tension is (tension in areas that need to be tensed, relaxation in other areas)
I had patellar maltracking for a long time. It got to the point where I had to use my arms to get into and out of chairs.. I've been using a stationary bike in a similar way, just getting a lot of non-strenuous reps in because at the time even a little loading triggered pain. I'm back to squatting again and I might use leg extensions now that I can move a little more freely.
One of the best ways to explain how effective being relaxed before striking works is the Baki anime, one of Baki’s greatest attacks is full body relaxation and becoming a fluid then attacking at full strength and speed.
For flow u need to see Leo Moves, or Strengthside 😎👍
I also hold a lot of tension and am pretty bad about working “flow” or “soft” movements into my practice through the week. I’ve also taken inspiration from Nsima, as well as Strength Side for some crawling flow and Chase Mountains for some breathing and Qi Gong type routines.
When I began Chinese boxing two decades ago, I was also very tense. I corrected it when my sifu would tell me to loosen up or do 20 knuckle pushups on the concrete sidewalk!
Haha see I think that would make me more tense! 😅😅
Cant wait for an easy flow for beginners. Show us a quick routine
Thank You Adam! Imo, your BEST vid yet. Ill support and grab a jumprope.
After 30+ plus years of training I am still working on Lee’s teachings. 🤙
Reciprocal inhibition.
We tend to put the breaks on a little because our unconscious doesn’t fully trust the movement pattern, so it’s bracing to protect our joints from velocity damage
Yes 👍🏻
I really enjoy your channel BTW.
Anyway, I believe damping reciprocal inhibition is half of the speed equation.
There’s a lot to gain here.
Also, I believe that Rate coding governs muscle movement by altering the frequency of motor unit firing, with higher firing rates generating greater force for fast, explosive actions like sprinting or jumping. Alongside rate coding, other neural factors critical for speed in sports include motor unit recruitment (prioritizing fast-twitch fibers for high-force movements), synchronization of motor units to maximize force, and reflexes like the stretch-shortening cycle that enhance power output. Intermuscular coordination ensures efficient collaboration between muscles, while refined corticospinal drive improves precision and speed. Training adaptations and neural plasticity increase firing efficiency and recruitment capacity, while proprioception helps athletes adjust quickly to maintain balance and agility.
Thoughts?
What helps for me is shadowboxing with loose hands, jumping around and keeping my hands low. Just imagining that you are 100x faster and better than your opponent. And don’t focus on punching fast or hard. Just try to move and punch smooth while shadowboxing
Baguazhang is a great martial art for flow. I like to couple Kettlebells with Bagua or shadow boxing for fluidity and strength training.
Crossrope is a life changer!
'BE LIKE WATER..GO WITH THE FLOW"-BRUCE LEE
Hey buddy, amazing channel as always. Speaking of Bruce Lee, any plans to do more videos on isometrics for muscle building?
Be Water 🌊
Great video, been enjoying your videos for years and just got your book on the winter sale! Good shoutout on Nsima too, I recently found him and you and him are my favorite fitness creators online now!! Would love to see a collab!
Timely. I've just finished the book 'Be Water, My Friend' by Shannon Lee and talks about this. I think you'll like it. Just started doing flow during my warm-up with arrow punch from Wing Chun. Something I used to do about 30yrs ago. S'funny to revisit that again...
The universe is in flow. We weren't meant to be still. We are a universe within ourselves
Thank you. It is much better without automated translation!
TO BE LIKE WATER MY FRIEND 🎉🎉🇧🇷🇧🇷👏👏
Bruce Lee still going strong 52 years later!
A goal is not always meant to be reached, it often serves simply as something to aim at (Bruce Lee).
I like Nsima channel very much too.
He should invite you for his podcast. It would be a great talk.
Another awesome video.
Have you done any research into meditation/mindfulness/breathwork? They have each been the most influential forces on the state of my nervous system. States of arousal in our nervous system contribute to the tension you're describing in many ways and breathwork has been shown to be a very effective way to change the state of our nervous sytems. When we are stressed we automatically breath more rapidly and more shallow, so consciously directing our attention to the breath and slowing our rate of breath - specifically slowing down the exhale - has the opposite impact and decreases tension and improves flow.
You should make a jedi training video - jumps, meditation, swordfighting, and relaxation
That’s some great insight into how relaxation and flow not only play into the mental part but the physical part too, with stiffness. Never thought about it like that.
Do you know of any studies or even anecdotes of people who train isolation for complex movements such as striking and what the results are?
2:27 smoke the herb ❤ stick to indica. Avoid sativa, messes with your paranoia
Power isn't strength, power is flow. BARS - noted and thank you.
Most people don’t realize how much testosterone impacts their mindset and motivation. The book You Are Stronger Than You Think from Cryptic Lore explains it in the simplest way
another brilliant video on an underrated subject. and i know you were quoting Bruce Lee, but all i heard was Spike Spiegel quoting Bruce Lee... see you, space bioneer! 👉👉
I just started working on this a few days ago. It's weird how things go.
“It is like a finger pointing to the moon. Don't concentrate on the finger or you will miss all that heavenly glory”
To relax, I recommend hypnosis. There are some good videos on TH-cam for boxing martial arts and being tenacious. Also, you could try lowering your heart rate like the amazing Randi, and no matter what the situation is it’s never going to be as bad as you think
An orthopedic spine surgeon told me that lower back pain is exasperated by stress. Men are more prone to this than women in the lumbar area especially. I was there getting a second opinion about back surgery that I decided not to do.
Great video
Rocky 3 comes to mind, when Creed taught Rocky how to flow as he was a rigid boxer.
Can we get a rope flow video? pls
Damn, uploaded 17 secs ago
What is the plastic model on the table behind you?
I liked this video
Mostly relaxation comes from breath. Not tightening breath while striking,blocking or moving
Right!
Great analysis, thank you! Could you help me with something unrelated: I have a SafePal wallet with USDT, and I have the seed phrase. (mistake turkey blossom warfare blade until bachelor fall squeeze today flee guitar). How should I go about transferring them to Binance?
stance training!
I've been practicing like this with 2 swords moving fast and closing my eyes I don't suggest everyone do this but I can
7:30 I don't think you can move your small toes independently from each other because the small toes use the same tendon (flexor or extensor digitorum) while the big toe has a separate tendon
If you are talking about a person not being able to separately move their big toe from their small toes then okay
Many people struggle with big toe flexion and extension, but know it is a thing. However, most people can't move their big toe laterally, heck most people don't know that it is even possible. So that's probably closer to what he's talking about.
And this is why bruce lee would whoop batman in a 1v1
Bruce Lee saved me❤bruce lee used to eat weed 😂u definitely be like water then mate
Been noticing more and more Dragon Ball Z ads on TH-cam…
*_Adam!_* What have you done??
Please, trust me. Listen to Alan Watts. Watch his videos. The Essential lectures series frim 1972..Alan was a, genuine, Master of spiritual practices. And learn to sit in Zazen. The Zen Meditation. Sit, stand, walk or run, as you will.. But DON'T wobble. Lol. 😅 But Look in to it.
I tried yoga once......... never again! I wanted to sprint round the room whilst everyone was in the corpse position. My mum was furious.....she was the teacher!😂
All the yoga is to get you to be in a super relaxed state of mind
A few of the things you mentioned give me caus to ask, in a friendly way, are you by chance a neuro-divergent person?
Not sure, though I also have cause to consider it a possibility! ADHD seems highly likely. Why do you ask, out of interest?
If water is in a bottle, it becomes the bottle. If bottle is plastic and in sun, the water is microplastics. Be water, not plastic.
Flow movement practice and the psychological flow state are not the same thing, for anyone conflating them.
How? Just relax...
❤
👍
Your jab looks good. But when you throw your straight right, you are pushing it. Think of snapping that punch, with it coming back faster than it goes out
Bruce Lee was the closets thing to a real life Superman.
He was a master of self improvement of the mind and body
What about the glow!😂
try learning to dance
Give up caffeine if you want more relaxation. Being in a perpetual fight/flight response is no good for us! Caffeine also causes muscle stiffness
how to punch harder than 99% of the human species - because the main muscle groups that create the force that goes into a punch are the same ones you use to perform the exit of a parkour roll, you can do a sort of uppercut coming out of the roll and easily put out 4x the force of your maximum standing punch. and if you land it just right, you can send people airborne like a video game lmfao. dont ask how i discovered this..
don't push the bag you will exert way too much unnecessary force and tire yourself out, instead get the distance right and let your punch flow from your feet through your core and to your hand and then just release the hand
Make the shirtless takes a litlle longer, please.
Muuuuch longer, please.
You don't need to box though. You have a very strong body. You might consider learning judo, wrestling or jiu jitsu to feel much more powerful and capable. Boxing is great but i don't think it suits you.
Judo requires an incredible amount of relaxation followed by explosivity just as boxing does albeit with a different end goal.
A $200 jump rope?!?!
Are you just trying to show off how rich you are?
I’m going to assume you don’t care for weed very much??? It’s alright.
smoke some weed and work out