CLUBWORK Learn the art of training with Indian Clubs, Adex Clubs™, Clubbells™, or Leverage Clubs
6/16/2015
The Little Things
During my first few years of regular weight training, I read articles on heavy lifting and the authors would emphasize on the little things. Most of these concepts fell upon deaf ears with me. There was no time for nuances, training was about moving bigger weights and get stronger - period. Time would prove how wrong that thinking was.
Fast forward to the present and my love affair with club training. Getting involved with the unconventional fitness scene has netted me some new friends with different ideas. One in particular is Chip Conrad of Bodytribe Fitness. Chip wrote an article that had an impact on me in a way where now the moment of movement is a greater sum than the total reps. It opened up the idea to study the exercise as it is being performed. The little things have now proved to be important.
Given that the club is a ballistic tool used in multi-planar exercises, little things can make a huge difference. Take the inside mill for example. The mill is probably the first 'flashy' exercise that club enthusiasts want to learn. It is a complex circle whose arc is performed both in front of and behind the body. Needless to say that performing the mill takes a fair amount of skill, and when the club weight is increased, that skill needs to be sharpened.
The nuance or trick that Chip's article had prompted me to learn was the importance of the position and movement of my elbow. It may not sound like much, but it was the same as someone discovering the perfect foot position for them to squat in. The club weight was able to be increased and form didn't suffer making a good environment for gains.
A video describing this and other clubwork techniques that will help take your club training to the next level will be available soon. Until then, keep swinging my friends.
Fast forward to the present and my love affair with club training. Getting involved with the unconventional fitness scene has netted me some new friends with different ideas. One in particular is Chip Conrad of Bodytribe Fitness. Chip wrote an article that had an impact on me in a way where now the moment of movement is a greater sum than the total reps. It opened up the idea to study the exercise as it is being performed. The little things have now proved to be important.
Given that the club is a ballistic tool used in multi-planar exercises, little things can make a huge difference. Take the inside mill for example. The mill is probably the first 'flashy' exercise that club enthusiasts want to learn. It is a complex circle whose arc is performed both in front of and behind the body. Needless to say that performing the mill takes a fair amount of skill, and when the club weight is increased, that skill needs to be sharpened.
The nuance or trick that Chip's article had prompted me to learn was the importance of the position and movement of my elbow. It may not sound like much, but it was the same as someone discovering the perfect foot position for them to squat in. The club weight was able to be increased and form didn't suffer making a good environment for gains.
A video describing this and other clubwork techniques that will help take your club training to the next level will be available soon. Until then, keep swinging my friends.
6/04/2015
Unconventional Athletes Article June/July 2015
The following is an article from UnconventionalAthletes.com
There are many reasons to add clubwork to your exercise routine. Shoulder re/pre-hab seems to be the first answer that many club swingers cite. Other answers are increased range of motion, or, they fit right into my kettle bell workout. Still others say that they enjoy the flow type of ‘katas’ that emulate elaborate sword techniques or doing a yoga session using a club. What ever the reason, it’s all good.
By now, almost everyone in the fitness game knows about the benefits of clubwork. Increased performance in other areas of training or in the arena are sure signs that the clubs are doing their job. Some fitness enthusiasts train solely with clubwork, and while clubs alone won’t get you to enter a bodybuilding contest, they are a great addition to shape, define, and harden muscles. With the right programming they will aid a powerlifter’s bench and deadlift. an Oly lifter’s speed, and sprinter’s performance. Fighters such as MMA and boxers have been using clubwork for years, after all it was the first battle training tool.
Humble Beginnings
There are many reasons to add clubwork to your exercise routine. Shoulder re/pre-hab seems to be the first answer that many club swingers cite. Other answers are increased range of motion, or, they fit right into my kettle bell workout. Still others say that they enjoy the flow type of ‘katas’ that emulate elaborate sword techniques or doing a yoga session using a club. What ever the reason, it’s all good.
By now, almost everyone in the fitness game knows about the benefits of clubwork. Increased performance in other areas of training or in the arena are sure signs that the clubs are doing their job. Some fitness enthusiasts train solely with clubwork, and while clubs alone won’t get you to enter a bodybuilding contest, they are a great addition to shape, define, and harden muscles. With the right programming they will aid a powerlifter’s bench and deadlift. an Oly lifter’s speed, and sprinter’s performance. Fighters such as MMA and boxers have been using clubwork for years, after all it was the first battle training tool.
Humble Beginnings
Beginning clubwork is exciting and frustrating simultaneously. The desire to copy the complex movements that so many YouTube videos show can drive a newbie into a tizzy. The first rule that must be adhered to is learn the basics. This cannot be reiterated enough. From picking up and putting down the club to the basic swings, practicing correct form reduces injury!
The front swing and squat are 2 important base movements. How many of you readers just thought what? Clubwork can be used for legs and this is where we’ll begin.
The front swing. In clubwork, this is crucial to understand as it is for kettlebells. The front swing is important because that’s how the club will be raised to perform other exercises. Set the club on it’s top or muzzle, handle and knob upward. With your upper back flat and a neutral lower back, like a deadlift when the weight is above the knee, straddle the club so that it’s a bit to the rear past the ankles and grab hold of the handle, arms long, elbows locked then thrust the hips forward extending the torso and opening the knees, maintaining arm lock and flat back, forcing the club to travel up and outward bringing the muzzle to eye level. Remember the arms do not lift, they only act as a pendulum of the force generated by the hip thrust forward. The downward portion is the ‘braking’ to keep the club from hiking backward. As the club falls down, lean the torso forward like a hinge and slightly bend the knee, applying the brakes with glute and hamstring activation making sure that the club doesn’t travel any farther than 45˚ past the legs. Do not let the club hit the ground, this can cause injury. This may require practice for some, but the benefits will be there. When completed with most all clubwork exercises, lower the club as described above, but instead of swinging it upward, use the slight momentum to let the club drift forward until it slows and gently place it on the floor just in front of your feet - it is now ‘parked’. Keep in mind that this is a posterior chain exercise so be sure to engage those muscles and not squat - yet.
The clubwork squat can vary. The easiest way to learn it is by placing the club on your shoulder much like baseball players resting their bats. Using your front swing, swing the club upward with control and catch it upon the shoulder you wish it to ‘rest’ on. Now, perform a regular squat, torso upright, scapulae pressing downward, neutral low back, weight loaded into the mid foot and heel descending the hips below the knee keeping the shins as upright as possible then drive upward through the mid foot and heels to the starting position. Keep the torso upright and stable and maintain that neutral lower back. As the squats become easier, the next step would be to hold the club upright with the elbows married to the ribs. This is the beginning of learning the front extended squat. Ultimately, the goal is extending the arms completely in front of the torso while squatting.
These basics are a great place to start learning clubwork, practice them to get a solid foundation for future exercises.
6/02/2015
Sore Shoulder? Your Body May Love You For It
My condition was a 'slightly' separated A/C joint and mildly torn rotator cuff muscles. Relying on time to make it better did nothing but increase the pain. At that time, training heavy was my thing so I'd tough it out through bench presses and live with the soreness. after all this is what we do, right? Until I had gotten to the point where a push up wasn't possible because of the pain. A single push up! The search to repair my shoulder now included seeking other ways of treatment.
While searching the internet looking for relief Google directed me to a man swinging a club. He spoke of the healing benefits of club training and demonstrated some exercises with a light weight 5lb club. I didn't have a club but I did have a loadable dumb bell that I set up with 3lbs on one end. I tried hard to copy the man's patterns and began doing this everyday. Within a month, I was able to not only do a push up but 20.
Fast forward through the development of the Adex Club, competing at Crossfit events, back to the gym for regular training all while holding jobs that require physical strength that include the shoulder. Cell tower climber, pizza man, crane operator/mechanic, ditch digger, truck driver - all these jobs wouldn't have been possible with a nagging shoulder. Incorporating club training into my regular workouts kept me working out and out working.
The shoulder is an easy joint to injure, and the repair and rehabilitation can run into tens of thousands of dollars. Club training may be the way to either help heal or help prevent future or further injury, plus the upside of club training is that a full body workout can be accomplished with a few different weight clubs or just one Adex Club. I now use club training as my sole training preference, to do legs, upper body, arms, to stay lean and muscular. Give club training a try for your shoulder and discover what else you can do. Your body may love you for it. Also check into some of the conventional exercises found here by Mark deGrasse.
5/29/2015
The Fitness - Life Crossover
Reflecting on a failure can often be a good lesson if one does it properly. To just admit failure without learning why is a negative that will always remain as a bad feeling, but, if an assessment is made, it should turn to a positive.
How to assess a failure is a trait that must be learned, and though this should be taught in our school programming, it sadly isn't. Being truthful to oneself is an elementary character trait. Learning to be truthful can sometimes be difficult and is often disregarded due to the negative feelings it can provoke. People who live falsely in the 'positive mind set' tend to disregard failures and sweep them under a rug, while those of greatness embrace and search their failures for the err of their ways.
Failure is a good thing, if one knows how to use failures to succeed. How many failures must Thomas Edison have had? If he failed, which he most likely did at everything that he made, and didn't analyze why the failure occurred, would he have gone on to invent so many things? The answer would be a resounding 'NO!' Mr. Edison kept trying, and analyzing each failure until he had success.
This same concept can be applied to training. In a minute instance such as a single rep of a movement that failed, use your mind to decipher each detail and find the broken link - was my form good? Check. Was my rest time sufficient? Check. Is my nutrition on point? Check, and so on until the one little mistake, that one flaw is brought forth and identified, making sure that the next time it won't be that same thing to cause failure.
Now this simple training analytical tactic can be pole vaulted into other areas such as work, personality, relationships, efficiency, saving money, etc. Here is a concept that when practiced during physical exercise to proficiency builds the mind and character and that can make the big difference between failing and succeeding at everything. Go out and proudly fail at something today but be sure to give yourself some credit when that flaw is identified.
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| Assessing Failure Immediately |
Failure is a good thing, if one knows how to use failures to succeed. How many failures must Thomas Edison have had? If he failed, which he most likely did at everything that he made, and didn't analyze why the failure occurred, would he have gone on to invent so many things? The answer would be a resounding 'NO!' Mr. Edison kept trying, and analyzing each failure until he had success.
This same concept can be applied to training. In a minute instance such as a single rep of a movement that failed, use your mind to decipher each detail and find the broken link - was my form good? Check. Was my rest time sufficient? Check. Is my nutrition on point? Check, and so on until the one little mistake, that one flaw is brought forth and identified, making sure that the next time it won't be that same thing to cause failure.
Now this simple training analytical tactic can be pole vaulted into other areas such as work, personality, relationships, efficiency, saving money, etc. Here is a concept that when practiced during physical exercise to proficiency builds the mind and character and that can make the big difference between failing and succeeding at everything. Go out and proudly fail at something today but be sure to give yourself some credit when that flaw is identified.
5/27/2015
Power Clubwork Article from MegaMad Fitness
HOW TO BUILD POWER THROUGH CLUB TRAINING
Club Training has been used for thousands of years by warriors to develop power for the battlefield. Could this simple tool do the same to help you enhance your body?
WHAT IS CLUB TRAINING?
Let’s begin with the basic of basics. Club Training has been around for thousands of years simply because it works. Most of us are familiar with the lighter weight Indian Clubs that are swung in complex patterns which develop coordination, mobility, and speed not unlike an Olympic Fencer.
Then there are the bigger clubs; the large wooden ones or the more popular metal clubs of 15 to 45 pounds, originally designed to train warriors to deliver punishing power with heavy hand armaments. Heavy Club Training will be the subject of this article.
WHAT IS POWER DEVELOPMENT?
To me, power is the strength that you have to perform a specified exercise in a specific amount of time. So, if you are doing an AMRAP of Thrusters for a 30 second time periods, you’d be able to determine if your power output has increased if you see an increase in the number of reps performed or if you used a heavier weight for the same number of reps.
For example, if you did max effort Thrusters with 95 pounds and got 12 in 30 seconds, that’s 1,140 pounds moved. If you practiced Thrusters for a few weeks and your retest your AMRAP and you get 14 in 30 seconds -congratulations! You’ve increased your power because you just moved 1,330 pounds, OR if you kept the same 12 reps BUT instead of 95 pounds you used 115 pounds, you have increased your power.
Now that you have the idea of power we’ll apply it to Club Training.
POWER CLUB TRAINING WORKOUT PLAN
WARNING! – There is no doubt about the fact that if you follow this power program you will be buying more clubs, if you don’t have access to a complete set or an adjustable one already.
The exercises listed below can be found on YouTube demonstrated by many different instructors plus searching for them will entice you to watch more clubwork exercises. Watch. Learn. Grow.
I usually increase only 5 pounds between the Pre-Fatigue Sets and the Work Sets. 5 pounds is a big jump in clubwork. Better to chip away smoothly than to get injured rushing progress.
The workout plan will be a 4 day split into 2 upper body days and 2 lower body days. For the upper body days the exercises will be 1-Hand Inside Mills, 1-Hand Front Swipes, and 2-Handed Gamma Casts. A set is reps done on each arm (i.e. 1 set of 10 means 10 reps right arm and 10 reps left arm). The sample below is from my current program:
Pre-Fatigue Sets: 1 minute rest between sets.
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| 1-Hand Inside Mills | 30 | 10 | 4 |
| Front Swipes | 30 | 10 | 4 |
| Gamma Casts | 30 | 10 | 4 |
Work Sets: 1 minute rest between sets.
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| 1-Hand Inside Mills | 35 | 30sec AMRAP | 4 |
| Front Swipes | 35 | 30sec AMRAP | 4 |
| Gamma Casts | 35 | 30sec AMRAP | 4 |
This is now your Base Power Program. Good form is important to reduce the chance of injury. I practice quite often on my ‘off’ days doing up to 150 reps with a lighter weight to get the feel of an exercise. This ensures proper form when the heavier weights are used.
Once you are able to perform the above workout getting 7-8 reps for ALL 4 Work Sets, take away one Pre-Fatigue Set and add one more Work Set for the next workout. Do this until you can get a full 8 AMRAP reps for all 5 Work Sets in 30 seconds. Now reduce to 2 Pre-Fatigue Sets and go to 6 Work Sets until 8 reps is reached again, then pat yourself on the back and begin over with the Base Program. This round the Pre-Fatigue Sets will be the weight you used in the previous Work Sets but for 4 sets of 10 and the Work Sets will add 5 pounds. Look how far you’ve come!
MegaMad Fitness
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