The Key to Bruce Lee’s Power: Try Flow Training!

[@TheBioneer]

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[@dusandragovic09srb]

Speed, Power = Thoughts.

[@rhamacoulter8686]

Hey, I noticed I had the same thought as your video about being like water a few days before you posted it, now I’m seeing it. Thank you so much for spreading the good word. Just curious if you’ve heard of somatic pandiculation. Pandiculation is like the yawn stretch where you contract then relax, this is reprogramming the nervous system to relax. Somatic pandiculation is doing it consciously in specific movements. When muscles can’t relax it’s called muscular amnesia. When we contract our muscles and then very slowly relax the nervous system learns to more fully relax unconsciously and without effort. I appreciate all that you talk about and relaxation during movement is so important, next step is to relax as fully as possible in all situations(like driving or standing in an elevator, is okay to let the gut hang out) and to completely relax when lying down. I feel like you may already know this, but we all can benefit greatly from the Michael Singer podcast about living untethered : kzbin.info/www/bejne/in6oh6ygYq6igqMfeature=shared the real flow state is awareness of the space within where the feeling of wellbeing is unconditional and ever expansive, it permeates every fiber of our being and is always present but sometimes veiled. Much love peace

[@christianprepper8084]

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.

[@smelly1060]

Aren't learning and practicing just 2 sides of the same coin ¿?

[@christianprepper8084]

@@smelly1060 You learn new things. You practice what you know.

[@Jacky_boy001]

"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

[@smelly1060]

@@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

[@justinecker4379]

It’s like something your body intuitively knows, but one has to learn it through practice or play. It’s a self discovery, self knowledge, lost as we get older and only regained if we figure it out through moving our bodies and why we lost it. The skill of our bodies is like a self reflecting journey. Learning new things and re-learning things lost along the way.

[@MAWSAFGJP-p5b]

Reminds me of Yoda. "Only when you are calm. At peace, passive. Only then will you know the true power of the Force"

[@Mavnels10]

"For my ally is the force, and a *powerful* ally it is"

[@MAWSAFGJP-p5b]

@Mavnels10 Judge me by my size do you. And as well you should not.

[@SlickMaximus]

Yo Kenobi-Wan. Spoke with overtones of a master in the art of living.

[@shane555]

This reminds me of the old joke.... "Never in the history of telling someone to calm down has anyone actually calmed down" 😂

[@merfall2224]

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

[@thedougieerv]

For Bruce Lee. 🙏🏼

[@Nobody12546]

Yall dont know the improvements his channel provided for me during covid

[@canadianboymike8747]

I didn’t…until now!

[@gaga5347]

Thank you, Bruce Lee love you Bruce Lee. You were that once in a lifetime guy.💯🙏🇨🇳

[@schommerfamily6175]

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.

[@GainzGuardian]

UFC champ Tony Ferguson incorporates break dancing into his training

[@NeoArmstrongJetArmstrongCannon]

I've slowly been incorporating various dance moves into my practice/workouts. Started with Capoeira, then added some power moves from break dance, even some from Ballet and Sumo training (that's not a dance lol). It's one of the best decisions I've made; workout sessions are way harder than before all while being way more fun too, every move is a full-body exercise; strength, endurance, cardio, mobility, coordination, stability; everything is taken care of simultaneously.

[@kviesgaard]

Finally someone who explains the "relax" frase in terms, that makes sense to me.

[@ralphalba4137]

Thanks!

[@Nikoliukas]

Very relevant for Judo training. The more experience you gain, the more you realise that being tense, "stiff arming" and being afraid to be thrown are to your detriment. Being loose and willing to be thrown is the key to getting better at Judo and not being as tired when sparring.

[@FullStackFitness]

@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]

Thank you for this tip! 😁 It’s definitely too long but for some reason I never thought to use a knot…

[@FullStackFitness]

​@@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!

[@soldat7621]

I've read once in a manga about swordsmanship and self growth, that to achieve the mastery the main character attained, he said this when asked about it:" Swing as if you have no hands", essentially becoming one with the blade. I like to use it in every aspect of life where there lies challenge, be it calisthenics, soccer, studies, cooking, anything. To reach greatness, one needs to learn the basics of that discipline, so much so they become part of him.

[@ReasontoLiveAdventures]

After 30+ plus years of training I am still working on Lee’s teachings. 🤙

[@bazilian0]

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.

[@pranakhan]

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.

[@2HiLLMATiC]

Wuji was a game changer for me. Not only physically but it changed my entire outlook on everything.

[@RollinBoy]

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.

[@CK-nj5ug]

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

[@shantitanna8033]

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.

[@dolphinsfan-k6t]

Eat big to get big! That advice saved my lifting life!

[@thedarkriver1]

Bioneer! Make a super hero suit and a vid showing off your skills! I would love to watch it and I think a lot of us guys, deep down, work hard to achieve such skills of a super-hero! Lets go Superman!💪

[@notaras1985]

Congrats on the improvements on your martial arts techniques ❤

[@Pigborg]

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.

[@Andrew-is7rs]

Muay Thai is devastating if practiced and honed enough

[@grantstevensma]

Yoo absolutely loved this one brother! This is what I’m all about 🔥 and that dude in the gym is right, massive improvements in the bag work and in the skipping as well. I think you nailed it when you said it’s not about ‘relaxing’ but more like using the least amount of energy possible to complete the movement. Perfection 👌🏼

[@matthewbryant8378]

I've been waiting for this concept to get revisited and it's something I definitely need to work on.

[@I_Might_B_Wrong]

I’ve found that some people figure out how to relax more in their striking when they’re pushed by their coach past their limits. Once you are so tired that you can’t keep punching and kicking, your only option is to start to turn off muscles that have been restricting your movement to keep going. This is how I learned in Muay Thai. I was pushed crazy hard by my Kru, beyond failure, until I was no longer able to just muscle through shots and had to feel out how to throw them efficiently or else I just couldn’t move anymore. Once that became just how I move, keeping up with the training became significantly less difficult.

[@WarriorEsoteric]

Your technique is getting better my friend

[@woodfamily5229]

Really useful & well articulated information. I especially liked that your are willing to share the areas you personally struggle with & how it relates as I share many of the same characteristics. I was attracted to this video because I need to work on relaxing in class (a new martial arts student). As you described what you mean by flow, I started to realize that this might be what OS happening when I stretch. It’s something I do at home when I can have a focused block of time, as it often lasts 40+ minutes. It doesn’t look like typical stretching, it’s a whole experience for me because I’m breathing very deeply & focusing intently on a specific muscle at a time. I can feel each individual fiber release until finally the whole muscle is loose & then I allow the supporting muscles to let go, & finally the tendons can release their hold. It does not work if the rest of the body is not relaxed. It’s very conscious & free flowing, never static. Does that sound to you like what your are describing here? I’m going to think about how to apply this to my Martial Arts practice. Thank you:)

[@bennru]

Bruce Lee still going strong 52 years later!

[@MiniMovementGames]

This is exactly what moving while high feels like for me. Allows me to be deeply immersed in my moving body, allowing for one form to flow into another. I guess in the ultimate flow there isn't even a form, just shifting. Swinging your arms or legs and trying to keep them moving using the rest of the body or something similar where you try to keep momentum going and shifting its direction will naturally produce flow. I kind of dance that way as well, basically falling/ stumbling and continuesly redirecting my momentum😅

[@markgriffiths409]

For flow u need to see Leo Moves, or Strengthside 😎👍

[@Maxyouaquestion]

I stretch everything I can as individually as possible every day for about thirty seconds. It's super easy to engage muscles one at time with practicing this. And yes, I can feel the eye rolls!!

[@Maxyouaquestion]

I posted a scroll through a video to show what it looks like.

[@hyugahyuga3761]

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

[@IamPhil655fft]

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

[@JivecattheMagnificent]

Hey buddy, amazing channel as always. Speaking of Bruce Lee, any plans to do more videos on isometrics for muscle building?

[@basslinger]

Crossrope is a life changer!

[@BruceLeon83]

Another great vid, bro. 💪🏾🥋🥊

[@mrpink6022]

'BE LIKE WATER..GO WITH THE FLOW"-BRUCE LEE

[@spacewanderer1]

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!

[@TheBioneer]

Haha see I think that would make me more tense! 😅😅

[@JG-jz3wh]

Be Water 🌊

[@spamacc1534]

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)

[@outmaster2348]

One thing that I've noticed that almost anyone can enjoy and most people will be able to flow is dancing. Your mind focuses on the beat and music and your body works like water as you move every part of your body in the flow and tension of the music. There is a reason why dancers are really good fighters for people who don't train in fighting at all. In my opinion dancing is much more fun and enticing than jumping rope. Switching from body training Mindfulness exercises focusing on your surroundings, being aware of your body, being the moment will help everyone greatly with letting go of tension and anxiety. One thing you can do if you are training/sparing is try listening for acute sounds. Maybe racking weights, chains on heavy bags snapping, pads being smacked, coaches giving advice in the background. Maybe you can go with touch, feel the bench on your back or the grip on the bar, wiggle your fingers a bit in your gloves or slide your feet on the mat when you step. Keep your consciousness in the fight or training but use those seconds of rest to bring yourself back and ground your thoughts. Bioneer makes good points when it comes to developing body awareness and mobility but those aren't gonna help you relax more in times of tension or stress. Yes training will make you more confident and in turn make you more relaxed. But, what happens when you are doing something new or you are in a high stress scenario like a fight, you're close to a deadline, social anxiety attack, panic attack, these physical training methods are not going to help you. Cognitive behavioral therapy, this will teach you the skills to relax, work under stress, stay disciplined, calm yourself when angry or full of anxiety. When it comes to what Bioneer is trying to achieve isn't achieved through physical fitness, it helps but what you need to learn is behavioral skills and techniques and train your mental health. Bioneer or anyone needing the help. If you see this then please take my advice and seek out a therapist or talk to your therapist about this physical and mental training isn't the only thing your train emotional training is just as important

[@chrisrock376]

Thank you. It is much better without automated translation!

[@robertvondarth1730]

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

[@TheBioneer]

Yes 👍🏻

[@robertvondarth1730]

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?

[@copelandtaylor8851]

How do you overcome this?

[@robertvondarth1730]

@copelandtaylor8851 A. Repeatedly perform the movement pattern until it becomes automatic. B. Relax further and further into the movement pattern, use kinesthetic awareness to notice any unnecessary tension, then consciously relax just beyond where any further relaxation makes it impossible to perform the movement.

[@nunchukGun]

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.

[@chichedare]

Thank You Adam! Imo, your BEST vid yet. Ill support and grab a jumprope.

[@jarretthenderson3204]

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.

[@Happy2BHere]

This used to be me when I started boxing. My coach was always saying relax, and I was always like “hoooow!?!?”

[@matttcameron_]

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.

[@ProfessorChaos1982]

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.

[@Davlavi]

Great video.

[@hyperfocused3465]

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!

[@paulelverstone8677]

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...

[@robertmoore2049]

Hey Adam! Awesome video, as always! I was wondering, have you ever made a video about what you eat in a week? I might have missed it! Cheers, mate!

[@laboratoriotresquartoBR]

TO BE LIKE WATER MY FRIEND 🎉🎉🇧🇷🇧🇷👏👏

[@jollyknuckles2138]

Baguazhang is a great martial art for flow. I like to couple Kettlebells with Bagua or shadow boxing for fluidity and strength training.

[@MrDelito23]

Cant wait for an easy flow for beginners. Show us a quick routine

[@notaras1985]

Nothing good comes easily

[@splitsnatch]

Another awesome video.

[@MacDeathMusic]

I run alot, and after i purposely lower my heart rate as fast as i can. Meditation and hot baths help also.

[@myalevelsrevison2311]

Can you make a video about your current injuries and how you prevent them or make them better. How we learn from your ones to prevent it.!

[@1978nepenthe]

Dude I've never felt more seen. Attempts at relaxation often result in injury. :O

[@Empireo-]

I like Nsima channel very much too. He should invite you for his podcast. It would be a great talk.

[@FormlessJKD17]

The universe is in flow. We weren't meant to be still. We are a universe within ourselves

[@thekidsallgrownup]

Power isn't strength, power is flow. BARS - noted and thank you.

[@1igonin]

To flow in a dangerous situation, one must enter the flow and go with it, not trying to capture it or control it, this is how one survives in a chaotic life or death situation. Also, power requires a pulsing flow, meaning, if one wants to throw a punch, force must be produced by the foot against the ground that must radiate/pulse to the hand through the target while keeping ones the body relaxed along the punch throw (along the force body forcepulse). On the other hand, maximal strength requires a radiating flow, meaning, the muscles of the body will be recruited in a radiating fashion until no more muscles can be recruited (maximal strength effort - 1RM). The untrained human throw a punch while both body pulsing and radiating (power + maximal strength), this is why they feel restricted while punching.

[@polishcavalry880]

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?

[@Camel5067]

Great video

[@ashe1317]

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! 👉👉

[@magicofactuality]

I've always been anxious and tense. Guess that explains all the joint pains 😢

[@timothyorange1998]

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.

[@greenarrow219]

A goal is not always meant to be reached, it often serves simply as something to aim at (Bruce Lee).

[@nolozabranlezcostara1719]

Right!

[@Mavnels10]

You should make a jedi training video - jumps, meditation, swordfighting, and relaxation

[@blackhillsed4936]

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.

[@2piecesofwood1pieceofrope]

I think the best way to learn flow is ropeflow. It’s the best investment of time I’ve ever made!

[@brunoporcelboix5667]

Hi there! I´ve been following you for really long time and I since then I had a question: Do you think your thick torso is part of some specific way of training or is it pure genetics? I really enjoy what you do, keep it going! Great job mate!

[@ikristinadvs]

I liked this video

[@MrMan-7703]

Relax your muscles, move only your bones- that is how you move like water

[@MrMan-7703]

Learned that from basketball

[@karelpeeters1994]

stance training!

[@Patrick-sheen]

You don’t tense your leg when you kick a football, nor when you strike a golf ball, or throw a cricket ball..it’s the same when you throw a punch. Tensing slows the rotational force or natural flow of the movement. Club bells can help with internalising the idea, kettlebells (used properly) also.

[@g0ldxp744]

Can we get a rope flow video? pls

[@ezradanger]

I just started working on this a few days ago. It's weird how things go.

[@Bat_Dance]

“It is like a finger pointing to the moon. Don't concentrate on the finger or you will miss all that heavenly glory”

[@__steelson__]

What is the plastic model on the table behind you?

[@TheRealTomahawk]

To relax, I recommend hypnosis. There are some good videos on KZbin 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

[@AragornArathorn-i5e]

Rocky 3 comes to mind, when Creed taught Rocky how to flow as he was a rigid boxer.

[@andyhowden7655]

Does speed n weight combined equal power? And does this out class strength in a fight. Like if a truck hit you at the speed of a sports car?

[@NeoArmstrongJetArmstrongCannon]

Try incorporating the Ido Portal's method of improvisation into your flows. Constantly moving in various difficult ways while constantly thinking what where and how to move next is a terriific workout for your body and mind alike.

[@elingles3708]

Damn, uploaded 17 secs ago

[@JJones-xt8id]

Awesome start lol

[@DonMoretalk]

Karate teacher: Relax more, Adam! Me: My name is NOT Adam!

[@manuelhuerta4755]

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

[@qualitylife8195]

Mostly relaxation comes from breath. Not tightening breath while striking,blocking or moving

[@IliasKirbashev]

Baki took it to the extremes and literally melted 🤣

[@Fangofmetsudo201]

And this is why bruce lee would whoop batman in a 1v1

[@khoile8415]

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

[@HeartlessKnave]

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.

[@julieplummer6611]

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!😂

[@arihaviv8510]

All the yoga is to get you to be in a super relaxed state of mind

[@tariqs4357]

❤

[@Themonk636]

Bruce Lee saved me❤bruce lee used to eat weed 😂u definitely be like water then mate