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Have you through one way or another drifted away from weight lifting / the Gym and can’t seem to bring that fire and passion that was once there back? You’re not alone.
It’s a tricky path to be on, when the thing that once worked no longer works. But there are many doors still to open and will be until the end of time.
More to the point: shifting the focus from just gaining strength and muscle, to creating an athletic capable body to meet the movement demands of life seems to be a path that an increasing amount of people align with.
The development of our physique is a byproduct of movement and doesn’t have to be the main focus. But it would be delusional to pretend that developing our physique has 0 impact on our wellbeing… We all have egos and it’s not always the enemy, physical transformation is a great form of motivation.
Tapping into these 3 movement concepts can help us stay engaged and motivated towards our training. Flow, Strength and Mobility give us some framework to guide our training.
Flow - To maintain our coordination and playful nature.
Strength - To become more capable and progress to new movements.
Mobility - Addressing specific pain points and limitations that our body has.
All while creating physical adaptations that traditional lifting has been so famously admired for.
As we dive deeper into these concepts we can see the overlap between them all.
Lets cover the flow movement category.
Flow movement selection: This is not an exclusive list*
Juggling / Throwing / Catching
Rope / Mace / Club / Kettlebell / Tool flow
Animal Flow / Locomotion
Dancing / Intuitive Movement / Yoga
Boxing / Shadow Boxing / Fighting
Gate Cycle Exploration / Walking / Running
Flow training
In the context of movement selection Flow training is a low impact movement choice, it’s something that even if our whole body hurts we can still do.
It’s the perfect choice for our warm up prior to any Strength work. Not only does it literally warm us up, but it also primes our brain for be further engaged in the current moment. A practice of being present. It’s pretty hard to juggle and think about that problems in our life.
Practical Flow Application: “Fitness Programming”
10-30 minutes as a warm up for our sessions.
Rope flow as a foundation: Why?
Rope flow, a form of exercise that involves rhythmic swinging and looping of a rope, offers several benefits that make it a valuable activity for a warm up or movement practice:
Improves Coordination: Rope flow requires the synchronisation of hand, arm, and body movements, enhancing overall coordination and motor skills.
Enhances Cardiovascular Health: The continuous motion of rope flow provides a cardiovascular workout, improving heart health and endurance.
Builds Strength: Engaging in rope flow strengthens the muscles of the arms, shoulders, core, and legs, contributing to overall muscle development.
Boosts Cognitive Function: The complex patterns and sequences in rope flow stimulate brain activity, improving cognitive function and mental clarity.
Promotes Mobility and Flexibility: The dynamic movements involved in rope flow help improve joint mobility and flexibility, reducing the risk of injuries.
Enhances Rhythm and Timing: Rope flow requires maintaining a consistent rhythm and timing, which can translate to better performance in other physical activities and sports.
Stress Relief: The rhythmic and repetitive nature of rope flow can have a meditative effect, helping to reduce stress and promote mental well-being.
Fun and Engaging: Rope flow is an enjoyable activity that can break the monotony of traditional workouts, making it easier to stay motivated and consistent with exercise.
Incorporating rope flow into your fitness routine can lead to a well-rounded physical and mental development, enhancing over all quality of life.
Once dabbling in a 5-10 minute rope flow session we may feel a sense of curiosity to explore some other flow movements, let that guide our warm up.
Now that we’re warm and our attention is present, lets dive into the strength portion of our training: coming soon…
(Stay tuned for ELD 49: Strength)
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