Category Archives: Alternative Strength Training



Chinlone is the traditional sport of Myanmar (Burma). Chinlone is a combination of sport and dance, a team sport with no opposing team. In essence chinlone is non-competitive, yet it’s as demanding as the most competitive ball games. The focus is not on winning or losing, but how beautifully one plays the game.

A team of six players pass the ball back and forth with their feet and knees as they walk around a circle. One player goes into the center to solo, creating a dance of various moves strung together. The soloist is supported by the other players who try to pass the ball back with one kick. When the ball drops to the ground it’s dead, and the play starts again.

Chinlone means “cane-ball” in Burmese. The ball is woven from rattan, and makes a distinctive clicking sound when kicked that is part of the aesthetic of the game. Players use six points of contact with the ball: the top of the toes, the inner and outer sides of the foot, the sole, the heel, and the knee. The game is played barefoot or in chinlone shoes that allow the players to feel the ball and the ground as directly as possible. The typical playing circle is 6.7 meters (22 feet) in diameter. The ideal playing surface is dry, hard packed dirt, but almost any flat surface will do.

Chinlone is over 1,500 years old and was once played for Myanmar royalty. Over the centuries, players have developed more than 200 different ways of kicking the ball. Many of the moves are similar to those of Myanmar dance and martial art. Some of the most difficult strokes are done behind the back without seeing the ball as it is kicked. Form is all important in chinlone, there is a correct way to position the hands, arms, torso, and head during the moves. A move is considered to have been done well only if the form is good.

Myanmar is a predominately Buddhist country, and chinlone games are a featured part of the many Buddhist festivals that take place during the year. The largest of these festivals goes on for more than a month with up to a thousand teams. An announcer calls out the names of the moves and entertains the audience with clever wordplay. Live music from a traditional orchestra inspires the players and shapes the style and rhythm of their play. The players play in time to the music and the musicians accent the kicks.

Both men and women play chinlone, often on the same team. Adults and children can play on the same team, and it’s not unusual to see elders in their 80’s playing.

In addition to the team style of chinlone, which is called “wein kat” or circle kick, there is also a solo performance style called “tapandaing”. This solo style is only performed by women.

To play chinlone well, the whole team must be absolutely in the moment – their minds cannot wander or the ball will drop. All serious players experience an intensely focused state of mind, similar to that achieved in Zen meditation, which they refer to as jhana.

More . . .


The Workout The World Forgot
MovNat = Move Natural / Movement in Nature / Movement for Nature

MovNat® is a philosophy and practice that empowers Zoo humans to experience their true nature.
Our true nature is to be strong, healthy, happy and free.

MovNat = Move Natural / Movement in Nature / Movement for Nature

The MovNat education program comprises the Natural Movement Coaching System® and the True Nature® Life Coaching.
_The Natural Movement Coaching System® enables people to make faster, safer and broader progress in the practice of natural movement.
The practice of MovNat is fully scalable and suits any individual regardless of experience, condition, or gender.

_The True Nature® Life Coaching empowers Zoo humans to experience their true nature.
The True Nature® program includes the Natural Movement Coaching System® and also addresses the rehabilitation of other natural patterns such as eating patterns, sleeping patterns, thinking patterns and other daily life patterns.

To learn more, visit

This video displays the most natural expression of MovNat and is designed to be inspirational.
It does not encompass all aspects of natural movement training nor explains the MovNat coaching method.

MovNat video “Explore your true nature”
Natural movement: Erwan Le Corre, founder of MovNat.
Location: Corsica island, France.
Filmmaking: Timothy Kahn.
Music: Tryad
“Waltz into the moonlight” and “I see”.
Thanks to Tryad for their wonderful music!

Myths & Logic Of Shaolin Monks

Myths & Logic Of Shaolin Monks Pt 1

Myths & Logic Of Shaolin Monks Pt 2

Myths & Logic Of Shaolin Monks Pt 3

Myths & Logic Of Shaolin Monks Pt 4

Myths & Logic Of Shaolin Monks Pt 5

Intuflow Joint Mobility

Intuflow Joint Mobility Beginner Part 1

Intuflow Joint Mobility Beginner Part 2

Intuflow Joint Mobility Beginner Part 3

Intuflow Joint Mobility Beginner Part 4

Intuflow Joint Mobility Beginner Part 5

Intuflow Joint Mobility Beginner Part 6

Dynamic Flow Yoga: Revolving Kundinya cycle

Rickson Gracie Workout

and here is an excerpt from:

Rickson Gracie – Exploring Genius

by Eddie Edmunds


Body’s Intelligence
Another source of Rickson’s skill is termed as Bodily/Kinesthetic skill. This talent defined by Dr. Howard Gardner in his book Creating Minds (also the author of the bestseller, Multiple Intelligences) is the ability to use many parts of the body to express ideas and feelings and to interpret and invoke effective body language. Michael Jordan, Wayne Gretzky, Lance Armstrong and Rickson Gracie would be individuals Dr. Gardner would designate as having extraordinary bodily/kinesthetic ability. I will always remember a seminar Rickson taught in Salt Lake City because Rickson told us over and over that the way we grapple reveals our personality. So, for Rickson, a way of understanding people is not through a verbal conversation but he was able to glean personality types through “rolling.” This information indicates that Rickson’s body, functions as antennae for the brain. And as Gardner states, this knowledge could only be acquired through the body. Bruce Lee may have had this same type of highly refined Bodily/Kinesthetic intelligence. I remember a statement by Dan Inosanto where he spoke about a conversation with Bruce Lee and Bruce said (paraphrasing), “Dan, the secret is in the body.” It is no secret the Bruce Lee was hyperactive and his emphasis on “swimming in the water” and experiencing true reality was foremost for him.

I hear and forget. I see and remember. I do and I understand. The operative word “do” suggests that learning something is not just through passive understanding (reading, conversation, watching others) but also through the physical act of doing.

Rickson Gracie doing a Yoga twist on the beachA noted Brazilian Yoga master, Orlando Cani who has trained numerous Brazilian sports champions (Rickson included), spoke about Rickson’s bodily/kinesthetic intelligence in this way:

Rickson is special. Rickson Gracie was the best student I had. He was the one to assimilate best the process. He’s a very special fighter. Everything he learns he has a strong ability to assimilate and develop it. He has a clever way to assimilate and protect anything he likes.”

In conclusion, an appropriate quote by Shakespeare states: “Some are born great, some achieve greatness, and others have greatness thrust upon them.” I would assert that Rickson’s path to greatness was that he had a father whose single-mindedness and fanatical attention to detail was passed directly to his son. And when speaking of Rickson Gracie’s extraordinary Jiu-Jitsu skills we might envision that when Rickson is grappling he sees Jiu-Jitsu in a three-dimensional world. This capacity allows him to spar, not only from his viewpoint but also from other viewpoints. Thus, a three-dimensioned view. And finally, Rickson’s supreme body-intelligence enhances his understanding of Jiu-Jitsu and is gained from the body having superb skills of sensitivity, adaptability and kinesthetic perception that are gleaned physiologically rather than cerebrally. This then is the difference between being great and Greatness.

Taming the body, taming the mind…

Below is a great blog post that I stumbled upon in my research. I found it to be very inspiring as I continue to struggle with keeping a daily practice. As the title suggests, it touches on the body mind connection, a topic that I hope to expand on very soon. I hope you enjoy this post, and be sure to visit the original source for more.

Almost one year ago, inspired by H.H. Sakya Trizin´s Vajrayogini teachings in Spain, I started to practice yoga on a daily basis, and seeing the results in my body(more flexibility, strength and vitality) the desire to become a yoga teacher-practitioner developed, too. But what surprised me most was the endurance that yoga gives, and the fact that with this endurance, the body can easily stand longer hours of meditation without so many bodily aches and pains, and without feeling one has to move positions so often. The body’s activity is accompanied by the activity of the mind, and as a result I have found that I can bear new, uncomfortable situations in life with more peace and tranquillity. I don’t experience so much mental stress or anxiety because I trust things more and don’t react to them as I used to. This immediate benefit makes me want to get out of bed when it is so cosy and nice in there, and my mind would like to dwell in old habitual thinking patterns of laziness and procrastination. This is another effect of yoga, it has the power to ignite positive energy and enthusiasm in one´s day, while providing a stable platform on which to build new, healthy and positive habits for oneself. I like having yoga practice as my breakfast, as my travel companion everywhere, stretching at a bus stop or at airports. It feels as if a sudden breath of fresh air comes into my mind and makes me appreciate everything and everyone with a new light…it makes mind transformation easier when we can accompany it with the body, and we can become more agile and lighter in the process. It is so joyful to feel no pain in the body and to know, with meditation, that it is, after all, impermanent.

High Intensity Road Work

by Tom Elliott


Working out and taking care of your body should be a mandatory part of everyone’s life routine.  I’ve been working out in one form or another since I was 6 years old.  It’s become a part of who I am and I truly believe it has played a large part in all of my successes.

Whether it’s working out to relieve stress, to have fun, to rehab an injury or to simply push personal limits and barriers – it’s mandatory.  Within this blog I will be posting all of my workouts, each of which will have a unique name of sorts representing a unique aspect of the workout.

There can be many variations of High Intensity Road Work depending on the exercises you decide to plug in but the foundation will always remain the same.  The foundation is the running intervals – the exercises filled in along the road are up to you.

High Intensity Road Work – Variation One

The Warm Up

For me, I prefer a light 10 minute warm-up.  It usually consists of a short walk from my apartment to the Santa Monica boardwalk followed up with 5 minutes of full body stretching and core stabilization.  It’s a mixture of movements that flow from one to the next almost like a hybrid version of ashtanga yoga.  I never used to stretch as a young buck but after a few lower body injuries during HS sports and the military it’s now a mandatory part of my workout routines.

The Work Out

  • Using a watch to time your intervals and total time – I break into a steady jog and maintain that pace for 5 minutes.
  • At the 5 minute mark I pick up the pace to 90% full speed and maintain that pace for a minute.
  • Once that minute is up, I pull off the strand onto the grass or the sand and knock out the first exercise (Push-Ups) I always shoot for 50 push-ups on this first set – depending on the previous days workouts I’ll go over or fall short – either way I push to one rep shy of muscle failure to push myself but to also maintain energy to keep the intensity high throughout the entire 45 minutes.
  • Get up and pick up your pace to a steady jog.  even though it’s early in the workout, you should already be winded – the key is to focus on your breathing in preparation for your next minute sprint and exercise set.
  • Kick it into high gear again, focus on your form and pick something in the distance to get to by the end of the minute.  I find that by doing this the minute goes by faster and it gives you a visual goal to shoot for.
  • Hit the sand, grass, gravel, whatever you’ve got and begin your next exercise.  At this point I’ll typically break into a variation of burpies.  Make sure you have some room. Start standing > bend your knees til you can touch your hands to the ground > kick your feet behind you and knock out a push up > pull your feet back underneath you while keeping your hands on the ground and explode into the air like you’re trying to touch a basketball rim.  I’ll do 10-15 of these depending on my wind.
  • Get back into your light jog and get your wind back.  What’s funny is by the end of the 5 minutes you should have just gotten your wind back, then you’re back into a sprint. ) gotta love this workout.
  • Hit your sprint hard and focus on your breathing and form.
  • Next exercise: Power Squats – Get in position, keep your feet a little wider than shoulder width and point your toes outward enough so when you bend into a squat position the tips of your knees don’t pass the tips of your toes.  Ass out, head up and go down til the tops of your quads are parallel with the ground.  Knock out 75-100 of these as fast as you can.
  • Hit your steady jog in the opposite direction as it’s time to turn around.
  • Hit your sprint for a minute.
  • Next exercise: Bear Crawls – by far one of my favorite exercises.  One of the most painful at this point in the workout but definitely one of the most rewarding after a few months of work at it.  Depending on how fired up I am at this point or which song is on the ipod – I’ll do these on the sand or grass.  For these – I’ll go til my arms buckle down being it’s the second to last exercise of the workout.  The pump you feel in your arms, shoulders, abs, and thighs is truly incredible.
  • Hit your jog – after crushing the bear crawls your jog should be a true “jog” – the first minute you should want to puke from all the lactic acid built up but it will wear off just in time for your last sprint.
  • Hit the sprint and run through the jello feeling in your legs.  Don’t worry you’re almost done.
  • Last exercise: Walking Alternating Lunges. This is the last exercise so you should be blown out at this point.  Hammer it out til you feel like you’re knees are about to buckle.  Be smart – if you feel like you’re about to be hurt – stop.  You always have next week to do more reps.
  • Cool down.  Walk it out til you catch your breath entirely then head back to the pad for a plenty of water and a healthy recovery meal.

That my friends is High Intensity Road Work.  Throw this workout into your routine once a week and you’ll see drastic improvements to all of your workouts and over-all strength and cardio.

This workout is MANDATORY, not an option.

Indian Club Swinging Presentation

Indian Club Swinging Power point Via Google docs.

I am posting this as an experiment in the continued effort to utalize Cyberian resources for learning, sharing and collaborating on projects. Stay tuned!

<If you don’t see the Google Mini Presentation Module with the document displayed, read why in the comments.>