Incomplete Training?

 
 It has been said that some modalities of training are incomplete. That leaves me to wonder what is complete training? First we must begin with the trainee (the one doing the work) and what his goals are. IF, and that is a big if, the trainee's goals are to enter a bodybuilding contest, then weight training is in order with lots of cardio near competition time, and this program is now 'complete'. So this may pose another question is there a truly complete form of training?
 

 Obtaining and maintaining fitness over a lifetime is much different than having the desire to enter a weight lifting contest or triathlon. Most trainees (read non-competing fitness enthusiasts) should be interested in total fitness first, then place the emphasis on favorite specifics such as powerlifting totals, building larger muscles, or sprinting speed, etc. If you weight train solely for fitness, some type of endurance work must be done to make this a 'complete' program, just as with MMA fighting for fitness you may need to add a strengthening program into the mix to build some throwing power by using sandbags, weights, or clubs.

  I delved deeper into this philosophy over this past weekend while reviewing a fitness system for a fellow trainer. Looking at the finished product, the creator put enormous thought and time into this and made it a truly great system that is a 'complete fitness' system. It encompasses strength, coordination, power, speed, agility, everything in quick, concise programming designed to take the fitness enthusiast to his best level in a short amount of time. This is a system for a person who is looking to increase their overall fitness or an athlete who wants to up their game.

 On another note, many of you know that I solely train with clubs, which in some circles has been called incomplete training. There is a reason for this, and that will be discussed one day, but not now. The point that I am making is ANY type of training is complete training IF the desired goals are being or can be met through proper programming. Just the same as any type of training can be incomplete IF it isn't balanced with other areas of what the end results call for. This is why we must have a desired goal, and program our training to make sure that our system is complete, and that puts the end to incomplete training. 

Age Defiant

Adex Club Loaded at 25 lbs

Exercise is great for everyone ESPECIALLY for those of us getting older. Club training or Clubwork is an excellent way for anyone to train, but for us older folks 35+ who want to remain active for our whole lives, clubwork is the crux of fitness. Swinging it at 51. Growing Old Isn't For Sissies Repair, rehab, and keep those shoulders, elbows, and wrists moving. All clubwork exercises translate through the legs without isolation exercises. Restore or maintain your Range Of Motion - ROM in all of your joints. Add muscle to your frame to prevent age related atrophy. If you are over the age of 40 and want to regain freedom or hang on to it for life, inquire at www.adexclub.com for more information

Keeping The Shoulders MobileAdex Adjustable Exercise Club Unloaded

An easy way to begin club training is with an Adex Adjustable Exercise Club. Adex Clubs offer the versatility of owning a complete set of clubs without the high price tag and shipping costs of individual standard clubs. The biggest mistake when making initial club purchases is getting an incorrect weight, one that is too heavy or will be outgrown in a rapid time. Adex Clubs are always the right weight because they adjust quickly and safely by hand. www.adexclubs.com

Get A Grip - Club Training

Regular Grip

 Without huge fanfare, club training will undoubtedly increase your grip strength. This is a given, but as with many good things, this sometimes does not come without pain. Hanging on to a club and maintaining control of it is not an easy task especially on the elbow. Here are some tips to help alleviate some of the medial or lateral epicondilitis that can occur from club training.

         

Forefinger Middle Finger Grip

Pinky Ring Finger Grip

 Begin with your hand grip. Grab your club with one hand and swing it into a clean. Notice to see if you have a relaxed grip or if you're squeezing the living hell out of that club. IF you are doing the latter, try lightening the super crushing force you are summoning up to keep that club welded to your hand. Just relax your hand, hold the club firmly, not crushing, but with enough force to just keep it in the hand. You'll feel the handle pressure more on the meat of the palm rather than throughout the fingers and depending on the direction of the swing, the grip force should change from the index and middle finger to the pinky and ring finger. This is very counter intuitive but will save many lost training days not to mention some annoying pain. Practice holding the club as lightly as you can to develop a feel for when the grip needs to be increased or decreased without letting go. This will allow the club to do it's work providing a pulling or traction throughout swinging movements. The club's weight should feel as if it were drawing through the hand, not prying from it.

Ball Grip

 Another area of interest is the knob. To grip or not to grip is a good question. The knob is there to provide a secure stopping point should the grip slip and fail. It is also purposely used in more intricate movements especially forward and reverse wrist rolls and and with experienced club swingers in movements such as a mill or stiff arm swings. The pinky and ring finger may want to gravitate to residing on the knob during mills and other exercises which may feel insecure, but the newly learned, lighter pressure style of holding the club will keep it from flying out of your hands. Also, getting used to a knob causing friction in your palm may prove to be displeasing at first then slowly go unnoticed as more reps are done.

 Behind the head exercises such as shield casts or Gamma casts place the elbow in an unfriendly position IF not executed properly. Remember to let the club's weight pull down the arm while the club is traveling behind the head. If you try and hold the club higher, that force is pulling upward through the elbow's soft tissues and creates tension where the area should be more relaxed. This will lead to very sensitive elbows and again it isn't good form. Let the club pull the hand downward and don't resist by pulling from the elbow. Which brings us to straight elbows whenever the club is extended out in front, overhead, or to the sides. Having a slight bend in the elbow creates unwanted stress on it's ligaments and tendons.

 Swing safely my friends and let me know how you're progressing or ask any questions.