Clubbell Certification Prep Materials

http://richardshealthmusings.com/clubbell-certification-prep-materials/

Some people approach exercise as just another item on their to-do list that they do out of obligation / guilt / peer-pressure / etc.  I am in the other camp of thought.  The folks that look for continual improvement and movement sophistication.  I believe we need to work on improving in every aspect of our lives, and fitness is one of those areas.  My desire to improve my physical health is what so strongly aligns me with Circular Strength Training.  Ultimately leading me to become a CST instructor.  Now, I am locked into the journey of Clubbell certification and one day maybe even mastery… 

Using a martial art rank system to explain the rank of a CST instructor would make me a white belt.  I am learning to apply my base knowledge both for myself and expressing it to others. All the while I am also working on learning the next level of movement sophistication to advance to a CST coach.

I will be honest, over the last few months I have been wandering a little.  Not completely lost, as I have been working on increasing my absolute strength through heavy barbell work.  But the drive to continue on my clubbell certification preparation has always been nagging at the back of my mind. 

The physical requirements for CST coach have rightfully tightened to make sure you can actually demonstrate what you are teaching.  That translates into me now needing to be able to do the certification requirements with a 25 pound Clubbell up from a 15 pound one. 

Clubbell Certification Requirement Refresher

• General Physical Preparation BEFORE the seminar:

  • Be able to perform 100 nonstop repetitions of each of the Clubbell® Trial by Fire exercises in under 20 minutes. The Trial by Fire movements are the single Clubbell® Mill, double Clubbell® Swipe, and two-handed Clubbell® Hammer Swing (men with 15lbs, women with 10lbs).
  • Be able to perform Intu-Flow® to the level of cardinal directions and circles with all joints, and be able to perform 14 minutes of FlowFit® Level 3.
  • Please also be familiar with the “basic three” textbooks of CST: Free to Move, The Big Book of Clubbell® Training, and Prasara Yoga: Flow Beyond Thought.

• CST Physical Competency (administered at seminar)

  • CST Instructor: The performance of Intu-Flow® to the level of cardinal directions and circles with all joints, and the performance 16 rounds of FlowFit® Level 3 in 14 minutes all with a rating of technique (RT) of 8 or higher (on a scale of 1-10; 10 being perfect form) in breathing, structure, and movement.
  • CST Coach Certification: The performance of Intu-Flow® to the level of cardinal directions and circles with all joints, and the performance 16 rounds of FlowFit® Level 4 in 14 minutes all with a rating of technique (RT) of 8 or higher (on a scale of 1-10; 10 being perfect form) in breathing, structure, and movement.
  • CST Instructor: Complete the Clubbell® Trial By Fire at the seminar in under 15 minutes, using 15lbs Clubbells (for men) or 10lbs Clubbells (for women).
    (Exception – If under 143 lb then one weight lighter)
  • CST Coach Certification: Complete the Clubbell® Trial By Fire at the seminar in under 20 minutes using 25lbs Clubbells (for men) or under 15 minutes using 20lbs Clubbells (for men) or 15lbs Clubbells (for women).
    (Exception – if under 143 lb then one weight lighter)

The difference between FlowFit Level 3 and Level 4

Here is the difference between FlowFit level 3 and 4 for you visual learners.

FlowFit Level 3

FlowFit Level 4

The Level 4 exercises are as follows:

• Trinity Squat
• Rocca Press
• Full Leg Swoop
• Mountain Climber with a Spinal Twist
• Springing Tripod
• Hindu Push-up
• Spinal Rock Knee Drop

The Biggest Challenge

The hardest part about preparing for the Clubbell certification for me is putting ego aside.  I need to increase the weight of the club by ten pounds.  This means that to progress I need to go back to simpler exercises.  Ok, they are not necessarily simpler, but it is the need to use basics to build the foundation at the new weight.  You need to move backwards to be able to move forwards.  That is why you have to put pride aside and focus on the individual components of each of the Trial by Fire exercises.

If you are wondering how to do that than you can stop.  Scott Sonnon graciously provided a three-month training program that is a plug and play calendar for your training.  This is one reason to “like” Coach Sonnon’s Facebook page, along with all the other great information he shares, especially on mindset.

The following two images are the Exercise list and Calendar that Coach Sonnon shared for the greater good of the community.

 

Coach Sonnon further clarified the necessary training plan for successfully completing the certification and provided a component exercise technique video.  He also provided more detail and refinement in a step-by-step weekly training plan. 

Here is the Captain, Coach Gallazzi, demonstrating the component exercises.   Alberto Gallazzi is a CST Head Coach and the European Director and all around beast.

Clubbell Technique Video

Coach Sonnon’s Three month Training Plan

The thought process behind Coach Sonnon’s plan is to distill down to simple components so you can train them.  Build from simple by combining movements and then training the compound movements.  This will allow you to safely refine the complex movements so you can begin to train them.  Building the foundation of simple, to compound, to complex movements allows you to finally train for the actual Trial by Fire event.

Here is Coach Sonnon’s break down of exercises and the training plan.

Distill Simple Components:

1. Double Clubbell Swipe
   1. Positions:
      1. Double back position
      2. Double order position
      3. Double silverback position
   2. Movements:
      1. Double arm cast
      2. Double pendulum
2. Single Clubbell Mill
   1. Positions:
      1. Single back position
      2. Single side order position
   2. Movements:
      1. Shield cast
      2. Side pendulum
3. Two-Handed Clubbell Hammer Swing
   1. Positions:
      1. Two-handed torch position
      2. Two-handed side hip root
   2. Movements:
      1. Two-handed side semi-circle
      2. Two-handed side swing.

 Train the simple components

1. Week One – 4X
   1. 10 sets of 10 repetitions of double arm cast – 30 seconds rest between sets
   2. 10 sets of 10 repetitions of double swing – 30 seconds rest between sets
   3. 10 sets of 10/10 repetitions shield cast (right/left) – 30 seconds rest between sets
   4. 10 sets of 10/10 repetitions side pendulum (right/left) – 30 seconds rest between sets
   5. 10 sets of 10 repetitions side semi-circle – 30 seconds rest between sets
   6. 5 sets of 10/10 repetitions side swing (right/left) – 30 seconds rest between sets
2. Week Two – 4X
   1. 7 sets of 15 repetitions of double arm cast – 30 seconds rest between sets
   2. 7 sets of 15 repetitions of double swing – 30 seconds rest between sets
   3. 10 sets of 10/10 repetitions shield cast (right/left) – 20 seconds rest between sets
   4. 10 sets of 10/10 repetitions side pendulum (right/left) – 20 seconds rest between sets
   5. 7 sets of 15 repetitions side semi-circle – 30 seconds rest between sets
   6. 5 sets of 10/10 repetitions side swing (right/left) – 20 seconds rest between sets
3. Week Three – 4X
   1. 5 sets of 20 repetitions of double arm cast – 30 seconds rest between sets
   2. 5 sets of 20 repetitions of double swing – 30 seconds rest between sets
   3. 10 sets of 10/10 repetitions shield cast (right/left) – 10 seconds rest between sets
   4. 10 sets of 10/10 repetitions side pendulum (right/left) – 10 seconds rest between sets
   5. 5 sets of 20 repetitions side semi-circle – 30 seconds rest between sets
   6. 5 sets of 10/10 repetitions side swing (right/left) – 10 seconds rest between sets 

Combine compound movements

1. Double pendulum + Double arm cast
2. Single shield cast + Single side pendulum
3. Two-handed side swing + Torch position (alternating directions after torch)

Train compound movements

1. Week Four – 3X
   1. 10 sets of 10 repetitions Double pendulum + Double arm cast – 30 seconds rest between sets
   2. 10 sets of 10/10 repetitions Single shield cast + Single side pendulum (right/left) – 30 seconds rest between sets
   3. 5 sets of 10/10 repetitions Two-handed side swing + Torch position (alternating directions after torch) – 30 seconds rest between sets
2. Week Five – 3X
   1. 7 sets of 15 repetitions Double pendulum + Double arm cast – 30 seconds rest between sets
   2. 10 sets of 10/
   3. 10 repetitions Single shield cast + Single side pendulum (right/left) – 20 seconds rest between sets
   4. 5 sets of 10/10 repetitions Two-handed side swing + Torch position (alternating directions after torch) – 20 seconds rest between sets
3. Week Six – 3X
   1. 5 sets of 20 repetitions Double pendulum + Double arm cast – 30 seconds rest between sets
   2. 10 sets of 10/10 repetitions Single shield cast + Single side pendulum (right/left) – 10 seconds rest between sets
   3. 5 sets of 10/10 repetitions Two-handed side swing + Torch position (alternating directions after torch) – 10 seconds rest between sets

Refine complex movements

1. Double Clubbell Swipe
2. Single Clubbell Mill
3. Two-handed Clubbell Hammer Swing

Train complex movements

1. Week Seven – 2X
   1. 10 sets of 10 repetitions Double swipe – 30 seconds rest between sets
   2. 10 sets of 10/10 repetitions Single mill (right/left) – 30 seconds rest between sets
   3. 5 sets of 10/10 repetitions Two-handed hammer – 30 seconds rest between sets
2. Week Eight – 2X
   1. 7 sets of 15 repetitions Double swipe – 30 seconds rest between sets
   2. 10 sets of 10/10 repetitions Single mill (right/left) – 20 seconds rest between sets
   3. 5 sets of 10/10 repetitions Two-handed hammer – 20 seconds rest between sets
3. Week Nine – 2X
   1. 5 sets of 20 repetitions Double swipe – 30 seconds rest between sets
   2. 10 sets of 10/10 repetitions Single mill – 10 seconds rest between sets
   3. 5 sets of 10/10 repetitions Two-handed hammer – 10 seconds rest between sets

Perform Trial By Fire

1. Week Ten – 1X
   1. 5 sets of 20 repetitions Double swipe – 10 seconds rest between sets in shoulder park
   2. 10 sets of 10/10 repetitions Single mill – 10 seconds rest after sets 3/3, 6/6 and 8/8 in shoulder park
   3. 2 sets of 50 repetitions Two-handed hammer – 10 seconds rest after 25 repetitions in shoulder park
      Rest if needed between exercises – maximum 1 min
2. Week Eleven – 2X
   1. 2 sets of 50 repetitions Double swipe – 10 seconds rest between sets in shoulder park
   2. 10 sets of 10/10 repetitions Single mill – 10 seconds rest after sets 5/5 and 8/8 in shoulder park
   3. 2 sets of 50 repetitions Two-handed hammer – 10 seconds rest after all 50 in one direction, in shoulder park
      Rest if needed between exercises – maximum 45 seconds
3. Week Twelve – 2X
   1. 1 sets of 100 repetitions Double swipe
   2. 10 sets of 10/10 repetitions Single mill
   3. 2 sets of 50 repetitions Two-handed hammer
      Rest if needed between exercises – maximum 30 seconds

All that is left is for you to actually do the work. I will be working right along side of you for the next three months.

I would love to hear from you, so please drop a comment, especially if you are pursuing Clubbell certification.  Let me know when and where you will be doing your cert…maybe our paths will cross in the real world.