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The Clubbell Training Black Book

by
Ryan Murdock and Adam Steer
Copyright 2009-2010 by Ryan Murdock and Adam Steer
All rights reserved.
Printed in Canada. No part of this manual may be used or reproduced in any manner whatsoever without written permission
except in the case of brief quotations embodied in critical articles and reviews.
For information: www.clubbellcoach.com
Email comments and questions to: info@clubbellcoach.com

FIRST EDITION
Disclaimer: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have
no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any
liability for untoward results including (but not limited) any injuries or damages arising out of any persons attempt to rely upon any
information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even
dangerous for some people. The reader should consult a physician before starting this or any other exercise programs.

LEGAL STATEMENT:
When purchasing equipment or other products from Ryan Murdock and Adam Steer the purchaser understands the risk
associated with using this type of equipment, and the purchaser understands the risk associated with following
instructions from other products, and agrees not to hold Ryan Murdock, Adam Steer, their agents and/or representatives
responsible for injuries or proper maintenance and/or supervision.
ATTENTION: Nothing within this information intends to constitute an explanation of the use of any product or the carrying out of
any procedure or process introduced by or within any material. This site and its officers and employees accept no responsibility for
any liability, injuries or damages arising out of any persons attempt to rely upon any information contained herein. Consult your
doctor before using this or any other exercise device or program. Do not use if you have an injury, or are experiencing pain or
inflammation in your hands, wrists, forearms, elbows, or shoulders without first consulting your doctor. Use this product at your
own risk. Failure to follow instructions and/ or using this product in any way other than its intended use could result in injury.

IMPORTANT: Please be sure to thoroughly read the instructions for all exercises in this book, paying particular attention to all
cautions and warnings to ensure proper and safe use.
Clubbell, Circular Strength Training, FlowFighting and Intu-Flow are registered trademarks of RMAX.tv Productions.

The Clubbell Training Black Book


Table of Contents
Preface
Part 1: Introductory Material




Chapter OneThe Theory Behind 4x7






Chapter TwoBalancing Work and Recovery



Chapter ThreeWhat the Heck is a Clubbell, and Why Should I Care?
Chapter FourChoosing the Appropriate Clubbell Weight

Chapter FiveThe Seven Key Components of Structure

7
13
19
22
26

Part 2: Metabolic Conditioning



Chapter Six Metabolic Conditioning Circuits


Chapter Seven The HIIT Protocol

49
63

Part 3: Density Sets for Strength



Chapter EightMilo Hybrid Density X-treme

Part 4: Burst-Recover-Burst

88

110

121

125
132
140

Chapter NineThe Tabata Protocol

Part 5: Speed-Strength

Chapter TenThe Going Ballistic Protocol

Part 6: Serious Volume




Chapter ElevenDensity Training




Chapter TwelveThe Basic Clubbell Density Cycle
Chapter ThirteenThe Double Density Protocol

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Table of Contents
Chapter FourteenThe Ultimate in Functional Hypertrophy: Double Bruiser Double
Density Training
Further Resources

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Preface
This series is based on the 4x7 model of training periodization developed by our teacher and
mentor, Hall of Fame Coach Scott Sonnon. It was first presented in his groundbreaking DVD
program 4x7: The Magic in the Mundane.
Clients often ask us how to go beyond the specific program presented in the original DVD to
create their own training cycles with the 4x7 format. They also want to know how to incorporate
other training programs, tools, and goals into this incredible new method of periodization. This
three volume e-book series is our response.
Volume One, Bodyweight Exercise Revolution, dealt specifically with bodyweight 4x7
programs. We included five separate and unique program designs, each incorporating several
incremental levels of movement sophistication, which enabled our readers to explore the 4x7
format immediately, without purchasing additional equipment or props.
The training cycles in Bodyweight Exercise Revolution were organized around several unique
themes that reflect common training goals: Strength, Fat Loss, General Athleticism, Functional
Hypertrophy, and Longevity. In addition to exploring the 4x7 format, we hoped you would read
between the lines and study each specific layout in order to get a better sense of how training
demand can be shifted to meet each of these goals. Those on the CST Coaching track should
have recorded their observations of each programs effect on their bodies, comparing that to
the theory presented in the manual in order to fully own the material, for themselves and their
clients.
Volume Two of the seriesThe Clubbell Training Black Bookdeals specifically with Clubbell
4x7 programs. Weve crammed it full of 10 months worth of follow-along, plug and play
Clubbell training that includes some of the best programs weve worked with in our collective
two decades of Clubbell swinging.

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In keeping with the dual goal of Volume One, these Clubbell program designs are grouped
according to specific themes. In Volume Two we explore training protocols. As you work
through the material youll learn how to merge the 4x7 method of periodization with such
proven training methods as: the HIIT protocol, density sets, the Tabata Protocol, and classic
Clubbell density and double density cycles. By the time you work through each of these
designs, you will have added several new conceptual tools to your training or coaching toolkit.
Finally, Volume Three will present sport specific 4x7 program designs. Well show you how to
go beyond GPP to apply the 4x7 method of periodization to conditioning for your chosen sport.
Each individual program presented in these e-books includes several levels of sophistication,
so whether youre a complete beginner or an experienced athlete, you will be able to benefit
from any of the programs. Every exercise is illustrated with step by step photos, and each
program includes a video clip so you can see all the exercises in motion. Weve also included
a Prasara yoga chain of compensatory movement specifically designed to balance the
demands of these programs. All of these 4x7 programs are of course based on Scott Sonnons
original 28-day design, and each can be done as a separate and unique program.

How to Use This Book


This three volume series contains enough 28-day 4x7 program designs to keep you busy for
several years. But you shouldnt feel dwarfed by the material. Its your bookmake it work for
you.
You might choose to explore the material in this series in several ways. You may already be
motivated by a specific goal, in which case you could simply scan the table of contents for a
program designed to meet that goal. You may be looking to explore a specific training protocol,
or you might be interested in 4x7s which employ certain types of exercises. If so, theres sure
to be something here for you among the three available volumes. Finally, if youre a lifer who is
simply training for the sheer love of it, you might flip through and choose programs to attempt
at random, or you might even take the hardcore approach of working through each manual

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systematically, physically mastering every one of these grueling programs over a number of
years.
Remember: your journey begins with a single step. Each program chapter is its own selfcontained 4x7 training cycle. You only have to choose one to get started.
Once you decide on the program chapter that youd like to try, follow these easy steps:

- Read the program chapter to get oriented

- Download the videos for that specific chapter, and study the movements

- Download the Intu-Flow and Prasara Recovery videos (youll use the same recovery
videos for every program in the book)

- Print out that Master Program Chartits the summary of your work for the next 28
days

- Go to Day one on the chart and get to work!

Its that easy.


Regardless of the approach you choose to take, were certain youll come out the other end
with a much firmer grasp of the magic behind the 4x7 method of periodization, and with a
totally transformed level of health and fitness.
After all, we designed it that way

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Introductory Material
Chapter One - The Theory Behind 4x7
Scott Sonnons groundbreaking 4x7 method of training periodization is the result of a unique
distillation process.
The mystique surrounding the program is such that you could be forgiven for imagining some
strange new variety of esoteric alchemy involving late night conjuring sessions and Faustian
bargains. The subtitle of the original DVD series, the magic in the mundane is much closer to
the truth. The program represents the distillation of an awful lot of hours and years of training
cycles by an awful lot of high caliber athletes, and a great deal of time spent combing through
their training journals to discover the unique thread that
connected them all.

As they continued to test this new


training protocol, they discovered
that it could be adapted to suit a
limitless variety of needs and
goals.

Scotts hard work paid off. The final product was his original 4x7
series, a 28-day program which would produce better, healthier,
more energetic, and more vibrant individualsin a fraction of
the time of conventional training programs.

But that was just the beginning. As Scotts RMAX Faculty think
tank continued to test this new training protocol, they
discovered that it could be adapted to suit a limitless variety of
needs and goals. Ryan Murdock in particular sought to push the protocol to its outer limits. He
was constantly surprised by just how rapid his progress became when using the 4x7 method of
cycling and compression, and he was even more impressed by the rate of adaptation his body
was capable of when he tapped into its natural rhythms.
Ryans experiments sought to discover the furthest limit of that adaptability, and the multimonth exploratory program he crafted to test it is included in Volume Two of this e-book series
The Clubbell Training Black Book youre looking at right now. Despite months of increasingly
demanding programs, Ryan never did reach that outer limit, and the Faculty continues to push
those frontiers to this day.

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Introductory Material
Youre probably chomping at the bit to know just whats so special about the 4x7 method. What
exactly is the magic in the mundane?
There are several factors at play, and well examine each one in turn.

Selection
4x7 incorporates Circular Strength Training (CST) exercises that have been carefully crafted to
optimize your health and fitness. Each of the exercises, and more importantly the combination
of exercises, is firmly grounded in CSTs health-first value hierarchy. You can rest assured
that, though youll be pushing yourself to the limit, your health and longevity will never be
sacrificed for short term gain. Further, the specific exercise selection and their combinations
have been determined to produce maximal results for the goals of those programs.

Sequence
The 4x7 circuits in Scott Sonnons original DVD were organized in a specific proprietary
manner to guarantee optimal results:

A pull towards the sky with the arms


A push away from the earth with the legs
A pull away from the earth with the body
A push away from the earth with the body

Scott chose this exercise sequence so that the entire body would be trained in all dimensions,
and also to ensure balanced development free of gross over-compensations. This stand-alone
program was meant to form a complete fitness package.
We havent always adhered to this specific formula in the programs that follow. Sometimes we
did, while at other times the demands of the particular goal or protocol required development
along more specific lines. The Prasara compensatory movement chain that accompanies the

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course was crafted to address any overcompensations which might accumulate as a natural
result of a specific program.

Cycling
Four distinct yet integrated programs are cycled seven times to reach the total of 28 days. In
addition to the actual work days, active recovery is specifically incorporated into your
schedule to promote rapid adaptation and injury-free progress, and compensatory movements
are included to balance your growth and to remove the parking brake from your output and
mobility. This programmed recovery is one of the greatest secrets behind the incredible rate
of progress harnessed by the 4x7 method.
Well talk more about each of the four types of program in Chapter Two when we delve into
how to put 4x7 to work for you.

Sophistication
4x7 incorporates a key principle of the CST system: the synergistic training effect. A complex
movement chain practiced as a single movement produces a sum total training effect which is
greater than that produced if the individual components were practiced for the same number of
repetitions. What is a complex movement chain? Lets take a simple example, the Clubbell
Swipe. The Swipe is a seamless integration of the Forward Pendulum with the Arm Cast.
The 4x7 program incorporates movements which increase in complexity so that your gains
compound as your movement abilities increase.

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Introductory Material
Compression
4x7 takes advantage of the powerful tendency of our biochemistry to adapt to stress according
to the Fibonacci sequence (more on that in a moment). Tapping into this effect in combination
with the unique 4x7 4-day cycle will allow you to progress more rapidly, with smaller rest
periods between training sessions. This incredible and somewhat mysterious natural tendency
is the other big secret behind 4x7s profound success.
CSTs 4x7 training methodology will put all of these unique factors to work for you in a
seamless design which, once youve completed a full 28-day program, youll find yourself
structuring all of your training around.

What is the Fibonacci sequence?


For those of you with a burning desire to understand the theory behind this stuff, heres a brief
explanation of the Fibonacci sequence and how and why it affects the way we train.
The Fibonacci sequence was named after the mathematician Leonardo Fibonacci. It involves a
continuous adding of the previous two numbers to get the next, in the following manner: 1, 2,
3, 5, 8, 13, 21, 34, etc. This pattern relates to a natural phenomenon of sequence proportions
of 1:1.618 or 0.618, often referred to as the Golden Mean. It has been observed that such
things as the structure of flowers, leaves, shells, and even stock market fluctuations and
human development can be related to the Golden Mean. As a proportion, the Golden Mean
was also tremendously influential in the literature on aesthetics that flourished at the time of
the Renaissance.
When examining the relationship between this magic number and the natural world, it must be
remembered that this is a pseudo scientific approachso far, science has neither proved nor
disproved it. It should be regarded as a tendency rather than a law.
The application of the Fibonacci sequence and the Golden Ratio to athletics first came to our
attention through a small out of print book called Consistent Winning by Robert Sandler and

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Dennis Lobstein. Based on their studies of the competitive and training history of a wealth of
athletes, the book outlines how to organize training to reflect the human organisms natural
tendency to wave rest and work. The books purpose is to present a model which would allow
an athlete to peak on any given event day. The authors underlying assumption is that our
own natural rhythm resonates with the Fibonacci sequence. If we can render that sequence in
a program design and synch it up with our bodys natural rhythm, it will allow us to influence
tapering to a specific time for peak performance.
Scott Sonnon and his RMAX Faculty were immediately struck by how consistently these
Fibonacci patterns resonated with their own personal training
histories. This same tendency was reflected throughout their
training logs, in both macro and micro cycles. When they were
tapping in to the tendency, peak performance was the result. When
they ignored it, off days and even injuries happened, usually on
days which according to the template should have been scheduled
for rest. When Scott and the Faculty began to experiment
proactively with this method of cycling, new frontiers of adaptability
began to open up.
The Fibonacci waving of rest and work operates on the premise of
variable intensity: active recovery, light, moderate and heavy work.
Each of these elements must be organized within each micro and
macro cycle for optimal results. Most people make the mistake of
only organizing an active recovery day or cycle when they suffer and injury or if they overtrain.
The Fibonacci wave allows you to plan active recovery so that you can completely avoid these
unhelpful setbacks.
Think of it as a ratchet. You must torque back in order to catapult ahead. To create a peak
performance day, you must begin by planning a rest period. You only begin to benefit from rest
3 days afterwards. Once youve had that active rest day, you gradually ramp yourself up
through sessions of increasing intensity levels until you experience your peak performance day
in the case of 4x7, this always falls on the high intensity day. Thats the 4-day micro cycle: no
intensity, low intensity, moderate intensity, and high intensity.

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The macro cycle is your 28 day program, which is composed of a series of seven 4-day micro
cycles. These smaller cycles culminate in a larger peak performance day at the end of your 28day program. So, to recap: you experience peak performance on your high intensity days, and
these culminate in a final, larger peak performance at the highest intensity day of all, the final
day of your 28-day program.
If youve been around the world of CST for a while, youll know that were never content to take
an approach as is. The 4x7 program improves upon the basic template presented in
Consistent Winning in several ways. First, it introduces the CST Intuitive Training Protocol,
which allows you to precisely gaugeand more importantly to regulateyour energy output
and technical precision on the no, low, moderate and high intensity days. Second, 4x7
combines that waving intensity with the unique exercises, movement sophistication, and
sequencing which have made CST the most dynamic health and training system on the planet.
This combination of ingenuity and experience simply cant be beat.
Now that youve got a primer on the theory, what do you need to know to get started?
Move on to the next chapter, where well teach you how to approach each of the four days in
the 4x7 cycle so that you can choose a program and take it to the mats.

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Introductory Material
Chapter Two - Balancing Work and
Recovery
The 4x7 format is all about balancing work and recovery in a precise fashion that taps into and
harnesses your bodys natural rhythms. Perhaps orchestrating work and recovery might be
the better image, because your output and gains really do swell and ebb, building to a
resounding crescendo at the end of the 28-days. Whatever you want to call it, the 4 in 4x7
refers to this balancing act. Its the template that dominates your day to day work.
So how does it all come together? What exactly should you be doing on each of these four
days?
Before we go there we must first establish a few definitions. The Rosetta stone to unlocking
your performance involves becoming intimately familiar with the CST Intuitive Training
Protocol.

Intuitive Training: Your Governor


How much is a lot? How tough is tough?
What might be considered a difficult session for a sedentary person would be a walk in the
park for an elite athlete, and what an elite athlete considers low intensity might be beyond
extreme for the average person. So just how do you determine low or high when its all so
subjective?
You do this by journaling your training and by applying your tools. The CST Intuitive Training
Protocol allows you to develop the ability to differentiate form, exertion and discomfort
subjectively, and you can then use this as a determinant factor in progressive resistance. By

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learning to quantify the subjective you give yourself an immediate sense of where you stand,
and you create a very accurate gauge of your progress.
In order to make this tool work for you, you must first learn how to use it. That takes a bit of
diligence in the beginning. By journaling your training and by rating these three variables, you
will come to a better understanding of your body and you will calibrate your instrument. The
skill of rating your performance becomes more finely honed with each use, until eventually you
barely have to think about it. But you will have to think about it in the beginning.
These are the three variables you will rate after each training session:

Variables

Definition

Rate of Perceived Exertion (RPE)

the subjective evaluation of your effort on a


scale of 1 to 10, 10 being the hardest youve
ever worked.

Rate of Perceived Discomfort (RPD) the subjective evaluation of your pain level on
a scale of 1 to 10, 10 being the worst pain
youve ever experienced.
Rate of Perceived Technique (RPT)

the subjective evaluation of your mechanical


performance on a scale of 1 to 10, with 10
being the best possible form in that exercise.

If your technique is high enough (greater than or equal to 8) and your discomfort is low enough
(less than or equal to 3) you can hold even an exertion level of 10 for as long as your stamina,
strength and endurance allow.
But your stamina, strength and endurance diminish as you begin to hit the wall. As fatigue
takes over, your technique begins to deteriorate. Without that technique you no longer have
the channel to safely harness the fluid forces of your effort, and discomfort increases. As
discomfort increases, the potential for injury also increases, and so on down the spiral. Your

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goal is to ride that edge of high output, high quality technique, and to stop when youve tipped
the balance into deteriorating form. You are playing a game of balancing between your output
and whats being lost as leakage to poor technique.
In addition to carrying the potentialor even the likelihoodof injury, poor technique is
repeatable. Its a fundamental aspect of the Law of Conditioning: whatever you repeat you are
making repeatable, whether you want to or not. The greatest efficiency lies in knowing how to
precisely gauge your form so that you stop exercising before you begin to groove poor
technique.
As a general guideline, when you can sustain an RPT of equal to or greater than 8, an RPD of
less than or equal to 3, and an RPE of equal to or greater than 6 over the course of 3 sessions,
its time to increase a variable: frequency, intensity, speed, density, volume, complexity, etc.
Each of the four days in the 4x7 protocol includes specific target guidelines that you should be
aiming for with each of these three variables. We have also precisely calculated exactly which
variable to change, and by how much, when it comes time to move on. All you have to do is
rate your performance in terms of the Intuitive Training Protocol, and plug and play the
program. Weve taken care of the rest.
Now, lets look at how each day unfolds.

The 4 in 4x7
The following microcycle is repeated 7 times, for a total of 28 days*:
Day 1No Intensity
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower

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Your task on the No Intensity day is to incorporate active recovery to promote rapid adaptation
and injury-free progress. Youll use the CST Intu-Flow system of joint mobility and longevity to
accomplish this.
When you reach the No Intensity day, follow along with the Intu-Flow Recovery video included
in your Clubbell Training Black Book course. Your goal is to work slowly and smoothly through
the movements.
Decompressing and mobilizing each joint in the specific sequence presented in Intu-Flow will
ensure that they receive the nutrition and lubrication which is critical for healthy performance. It
will also ship out the toxins that result as waste products from exercise. Your No Intensity
recovery day is one of the keys to the rapid adaptation youll experience with the 4x7 program.
Dont skip it!

Day TwoLow Intensity


RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower
Your task on the Low Intensity day is to use the compensatory movements of the Prasara yoga
wing of CST to balance your growth and to remove the parking brake from your output and
mobility.
When you reach the Low Intensity day, follow along with the Prasara Recovery video included
in your Clubbell Training Black Book course.
Anything that you repeat produces compensations in the body, whether that be an exercise
program or sitting in a chair all day staring at a computer. Your body adapts to become more
efficient at doing those tasks. In fact, youre trying to elicit that very adaptation by placing your
body under exercise load in the first place. The catch is that if you dont address those
compensations, chains of tension will eventually resultimbalances in your myofascial matrix
where some muscles pull too tightly while others are too loose. Over time, if left unaddressed,
the myofascia hardens into thick, leathery straps in order to maintain this imbalanced structure.

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In CST, we use Prasara to locate these tight bands and to reprogram motor function to delete
this tension from the motor programs, so that optimal function is restored.
In the context of 4x7, our goal is to compensate for the workload of the Moderate and High
intensity days and to release any accumulated tension, restoring the body to balance within the
training program.

Day ThreeModerate Intensity


RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower
Now the work starts. On the Moderate Intensity day youll begin to ramp your body up
according to the Fibonacci wave, working it hard and preparing it for the maximal effort youll
exert for a peak performance on the High Intensity day.
When you reach the Moderate day, simply watch the video and follow the program guidelines
for the specific 28-program youve chosen to complete. The Master Program chart for each
course provides detailed guidance as to exercise selection, duration, and rest periods. All you
have to do is regulate your efforts so that youre consistently hitting an RPE of 5 to 7 in your
circuits.

Day FourHigh Intensity


RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower
If youve been following the 4x7 format, and if youve correctly regulated your energy output
according to the specified Rating of Perceived Exertion for each day, this will be your peak
performance day.

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Just as you did on the Moderate day, when you reach the High day simply watch the video and
follow the program guidelines for the specific 28-program youve chosen to complete. The
Master Program chart for each course provides detailed guidance as to exercise selection,
duration, and rest periods. All you have to do is regulate your efforts so that youre consistently
hitting an RPE of 8 to 10.
Then take a long hot shower and bask in your success. Youve got a couple days of active No
intensity and Low intensity recovery before you have to hit it all over again.
Thats how the 4 days of the 4x7 microcycle shape up. No matter which program you choose
to do, the overall pattern of work will conform to these general characteristics. This 4-step
pattern is repeated 7 times for a total of 28 days.
(* this section explores the theory behind 4x7please see the specific program chapters later in the book for the
actual program designs)

What Next?
We just have a couple more things to discuss before we get to the actual program designs. We
have to introduce you to the Clubbell, tell you how to choose the appropriate weight, and
explain the 7 Key Components of structurethe keys to safe Clubbell swinging.

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Chapter ThreeWhat the Heck is a
Clubbell, and Why Should I Care?
Why is the Clubbell such a smart choice for your training?
The following quote from Dr. Mel Siff, author of Supertraining, provides a good clue:
The well-meaning, but misguided advice to do certain 'safe' movements can actually lead to
the dangerous situation in which the client may be MORE vulnerable to injury if he/she by
chance is called upon to execute the banned form of that exercise.

Over the span of just a few short decades, the fitness industry has sanitized physical culture of
much of its real-world usefulness. As large scale gyms and health clubs came to dominate the
fitness scene, the concept of increasingly efficient fitness machines made the efficiency of the
human body increasingly redundant.
By chasing after the wonders of technology and worshiping the promise of quick results, weve
produced a culture in which fitness enthusiasts are happy to insert themselves into giant
machines where they mindlessly move through a limited, strictly regulated range of motion.
Theres a fundamental problem with this notion of muscle training. Muscles do not act
independently but in concert. If we hope to be prepared for the demands of life and sport, we
must train movements, not muscles. It is Movement Arts like Circular Strength Training that will
lead us back to the future.
The signature tool of CSTthe Clubbellepitomizes the art of movement. The Clubbell is not
constrained in its displacement. Its free to move in every direction. And precisely because the
Clubbell is free and inefficient compared to a machine (or even a barbell), it is the practitioner
who must train his or her body in movement efficiency in order to use it.

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This is not a new idea. Athletes throughout the ages have applied similar approaches to reach
incredible levels of real-world, useful strength. The famous strongmen of the early 20th century
were photographed wielding functional tools such as George Jowetts Fulcrum Bar, and
authentic old-time yogis swung clubs and performed challenging acrobatic and gymnastic-type
movements as a core part of their training.
Even today, gymnastswho arguably display the most aesthetically impressive physiques of
our timetrain almost exclusively with functional, three-dimensional methods.

The Training Advantage of the Clubbell


The major training advantage the Clubbell holds over other types of training
tools involves its inefficiency.
It is becoming increasingly clear to sport scientists that the relatively onedimensional nature of conventional strength and conditioning models does
not clearly translate to life and sport. Because the mass of the Clubbell is
free to move in all three planes of human movement, the Clubbell athlete
must constantly work to reduce restrictive forces and increase driving forces
in extreme ranges. This mimics the three-dimensional demands of life and
sport.
Because the mass of the Clubbell does not travel in a straight line, the effort
required to perform a movement is exponentially increased and variable depending on the
speed of the Clubbell head and the radius of its arc (small circle / big circle / choke depth). This
makes for a highly adjustable and demanding tool. The inertial force created by this torque
also pulls through the grip of the athlete, allowing him or her to become more efficient by
strengthening the myofascial web to compensate for the inefficiency of the tool (as compared
to the linear and fixed grip of a dumbbell, for example).
Finally, the inefficiency of the Clubbell requires the athlete to create stability internally through
torsion. That torsion activates stabilizing chains of tension in the body, simultaneously

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providing both core stability and the mobility of the appendages. By assisting the prime movers
through their angular motion, we can stimulate the range and depth required in life and sport
which are often unpredictable and contra-lateral in nature.
The more efficient a tool is think of the fixed grip and fixed, linear trajectory of machines for
examplethe less efficient our bodies must be in order to manipulate it. Because the Clubbell
is inefficientmoving in three dimensions, creating torque, requiring torsionthe Clubbell
athlete must become more efficient.
That translates to real-world strength. And thats what The Clubbell Training Black Book is all
about.

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Introductory Material
Chapter FourChoosing the Appropriate
Clubbell Weight
Our Clubbells are without a doubt the most important tool weve ever purchased.
Your Clubbell gym will continue to give you significant returns over the course of your entire
lifetime. They will enhance your health, strength, physical performance and pain-free
enjoyment of life.Theyre an investment and should be looked at as such.
You should also measure the purchase of your Clubbells as a portion of your lifetime health
and fitness budget. Clubbells will actually save you money! Neither Adam nor Ryan has
purchased a gym membership since they began practicing Circular Strength Training and
using its signature tool, the Clubbell. That alone represents significant savingsmoney you
can spend somewhere else.
The greatest thing is that no matter what weight of Clubbell you decide to start with, youll
always have a use for it. They will each have their place in your training.
If you cant try before you buy, your best option is to rely on your previous strength training
experience when deciding on your starting weight.

For Men
If you have absolutely no strength training background, you may want to begin with a pair of
10lbs Clubbells. This would also be your best option if youre in post-rehab and you need to
slowly build range strength in a specific area.

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If youre healthy and have a strength training background, start with the 15lbs Clubbells. These
seem to cover the widest range of individuals, and we consider them the staple mens weight.
The main difference between the advanced and novice Clubbell athlete when using the 15s
will be in the exercise and protocol selections he decides to apply.
Only in very rare instances would we recommend anyone begin with a pair of 20lbs or 25lbs
Clubbells.

For Women
If you have absolutely no strength training background or if youre engaged in postrehabilitation, you may want to begin with a pair of 5lbs Clubbells.
If youre healthy and have some strength training background, start with the 10lbs Clubbells.
Experience in any kind of strengthening activityincluding yoga or Pilatesshould form
enough of a base for you to feel comfortable with this weight.
The 10s seem to cover the widest range of individuals, and we consider them the staple
womens weight. The main difference between the advanced and novice Clubbell athlete when
using the 10s will be in the exercise and protocol selections she chooses to apply.
Women with competitive athletic backgrounds in may find the 15lbs Clubbells to be their best
option, especially in sports known for strength or power.

Heavy Two-Handed Clubbell Training


If you want to immediately experience the feeling of heavy Clubbell work, two-handed training
may be an option for you. Weve included several two-handed Clubbell movements in the
programs that make up this Black Book.

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Introductory Material
However, beginning Clubbell athletes are strongly advised to begin with a pair of lighter
Clubbells for single and double (one in each hand) work, and only proceed to heavier twohanded work once a solid foundation has been built.
You have several weight choices to consider when youre ready to move up to two-handed
training. The 25lbs Clubbell brackets the lower end of the scale, and is a versatile tool both for
light two-handed work requiring intense coordination, and heavy single-handed work.
The 35lbs Brusier Jr is a great choice for building your base of strength, and is an incredibly
challenging tool. It forms the staple choice for two-handed work of many Clubbell athletes.
Finally, the scale tops out with the 45lbs Bruiser Clubbell. Make no mistake, the Bruiser is a
beast. It will search out and find your every weakness, and in doing so will forge a will of iron
and a body of steel. But never, never underestimate it.
Where you begin on the scale of two-handed training is entirely up to the individual. Ryan
started with only a pair of 15s and a Bruiser, and through incremental progression was able to
transition quite rapidly to difficult movements like the Flag Press. Other athletes choose to
work their way up through the Clubbell ranks more systematically.
Some recommendations for both single and two-handed Clubbell weight selection are included
in the following chart:
Classification

Clubbell Weight

Males
No training background / Post-rehab training

10 lbs Clubbells

Sport/Strength training background / Healthy

15 lbs Clubbells

Competitive weightlifting or powerlifting background

20 or 25 lbs Clubbells

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Introductory Material
Classification

Clubbell Weight

Females
No training background / Post-rehab training

5 lbs Clubbells

Sport/Strength training background / Healthy

10 lbs Clubbells

Former competitive athlete (especially strength sports)

15 lbs Clubbells

One-handed Training Clubbell Weight


Males with no training background

25 lbs Clubbell

Males with some training background

35 lbs Clubbell

Males with extensive strength training background

45 lbs Clubbell

Women with no training background

15 lbs Clubbell

Women with some training background

25 lbs Clubbell

Women with extensive athletic background

35 lbs Clubbell

Click on a Clubbell weight to proceed to the RMAX Online Store.

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Introductory Material
Chapter FiveThe Seven Key Components
of Structure
The greatest mistake made by novice club swingersand by those so-called gurus who
advocate Indian club swinging on youtubeis that they turn club swinging into nothing more
than an arm and shoulder exercise.
Proper club swinging should transfer the load to the ground by incorporating your entire body.
Thats the point of the exercise. Grappling with this most inefficient of tools in three dimensions
teaches your body to absorb and redirect force, to recruit more joints for greater efficiency, to
transfer force across your body in non-linear and circular patterns, to apply your strength in an
unpredictable, open-chain settinga setting that mimics the chaos of real life. The muscle
growth caused by wielding the weight is only part of the point of the exercise. Even greater
benefits come from the neurological efficiency youll gain as a direct result of learning to
integrate your body and direct the sum of its forces.
You may be able to get away with arm swinging a 5lb Clubbell, but as you move past the 15s
and on to heavier weights youll have to recruit the rest of your body. And youll have to recruit
it safely if you want to avoid a sidelining injury.
We do this through integrating the 7 Key Components of Structure:
1.
2.
3.
4.
5.
6.
7.

Crown to Coccyx Alignment


Shoulder Pack
Arm Lock
Grip Confirmation
Core Activation
Hip Recruitment
Leg Drive

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Think of the 7 Key Components as the links in your power chain. When each link is aligned,
force is transferred smoothly through the entire system. If a link is missing, youll only have
access to the force production of the links between that break and your application of forcein
this case, your Clubbell.
Lets look at shoulder pack as an example. You may have solid grip confirmation and perfect
arm lock, but if youre lacking shoulder pack you will only be moving the Clubbell with the force
of your arm. You will not be able to access the stabilizing force of core contraction or the
driving forces of your legs.
To put that into a sport-specific context, a fighter who lacks shoulder pack cannot transfer the
force of a strike up his legs, snapping through his hips and out the length of his arm. Unless he
learns how to integrate proper mechanics into his strikes, he
Key Components as will forever be an ineffective arm puncher.

Think of the 7
the links in your power chain.
When each link is aligned, force is
transferred smoothly through the
entire system.

Proper technique in Clubbell swinging is designed to engrain


these mechanics into your body, so that you learn to transfer
and absorb force with the utmost human efficiency, using the
full potential of your body.

For a skilled CST Coach, the 7 Key Components can also act
as a predictor of injury. Those broken links in your power
chainwhere one of the 7 Key Components is missingtend to be the places where injury
happens.
Lets look again at shoulder pack for the sake of example. Our hypothetical Clubbell athlete is
working on sets of Head Casts (a movement in which you extend the Clubbell overhead from
back position, using a strong core contraction).
Hes managing to get the Clubbell up there, but his right shoulder keeps coming out of pack,
and so hes robbing himself of the power he could be deriving from that strong core
contraction. Hes also embedding an awful lot of force in the soft tissue around that shoulder.
Because the load is leaking there, it isnt being transferred down through his structure, and

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Introductory Material
other soft tissues are recruited to brace and assume more of the work needed to stabilize the
weight overhead. Hes only a few reps away from an overuse injury, a torn rotator cuff, or
worse.
Internalizing these 7 Key Componentsand paying diligent attention to them in your training
sessionswill be your key to safe club swinging.
Weve prepared a video example which will introduce you to each of the 7 Key Components.
Please follow this link to our Insiders Video Page and scroll down to the video called TwoHanded Club Swinging Principles.
Youll also find bonus video tutorials for several other Clubbell exercises on that page, but
study the intro clip first and work to internalize its principles. Well be referring to the 7 Key
Components in all of the video tutorials included in this Clubbell Training Black Book course.

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Metabolic Conditioning
Chapter 6Metabolic Resistance Circuits
The term metabolism represents the sum of the bodys chemical processes which allow you
to expend energy and build up or tear down structure. These processes influence whether you
put on or lose muscle. They also influence whether you pack on or melt fat.
The specific chemicals coursing through your body at any given time will determine the
changes that occur in your body composition. The important thing for us to remember is that
the stimuli you place on your body largely determine how your metabolism is expressed.
Although the body is always in a state of flux, it prefers to stay within a pretty narrow range
called homeostasis. If you want to break out of that rut, you must blast your system with a
strong enough stimulus to shock it into action.
In very simple terms, we want to buildor at least maintainlean muscle mass while turning
up the fat burning furnace. The problem with most common training methods is that they do
one or the other, but rarely both.
This Metabolic Resistance Circuit is designed to encourage muscle growth and create enough
of a metabolic disturbance to keep you burning fat for hours or even days after your training
session has ended.
Youll do this by cycling through a series of exercises, one right after the other. This will allow
you to keep working at a high level of cardiovascular intensity while switching the muscular
emphasis from one area of the body to another.

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The Importance of Building Lean Mass
Lets lead this off with the absolute most important reason to build lean mass. When done
right, packing on muscle is a crucial component in improving your functional efficiency in both
life and sport.
Muscle built through efficient movement will inevitably serve to support the demands of
physical activity, both on and off the field of play. It also provides you with a safety valve for
when things go awry and your body must react to the unexpected.
The other side of the lean mass equation has to do with its effect on metabolism. Muscle tissue
is metabolically expensive. The more muscle you have, the more energy you will burn, even at
rest. Some estimates peg the energetic requirements of one pound of muscle at 50 calories
per day.
This number has recently been called into question, but its incontrovertible that muscle
contributes to your caloric requirements. One study of men between 50 - 65 years of age
showed an 8% increase in resting metabolic rate after 16 weeks of full-body strength training.
(Pratley et al. 1994)

The Power of The Metabolic Resistance Circuit


Going hardreally hardfor a short period of time is a gift that keeps on giving. Your body
stops burning calories the minute you step off a treadmill, but you continue burning calories for
several hours or even days after youve finished whipping your butt with a Metabolic
Resistance Circuit (MRC). One study showed elevated metabolism for up to 38 hours after
metabolic training sessionsand then they stopped measuring... (Schuenke MD, Mikat RP,
McBride JM. 2002)
By shocking your body out of its accustomed rut, youre actually forcing it to expend energy in
order to return itself to a normal state. With one caveat: the new normal state is going to be
just a little bit better than the old one.

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You see, you just pissed your body off. It didnt particularly like what you did to itit likes
homeostasis just fine, rememberand its going to act to make sure you dont take it by
surprise again. It does this by giving itself a little extra capacity when rebuilding from that MRC.
And thats the magic of the MRC. Youre building new capacity, including lean mass, while
tearing down fat for energy to help fuel this repair process.

The Sophistication Secret


Most of the fitness world is stuck in simplistic stupidity. One of the greatest gifts of Circular
Strength Training has been to re-infuse modern physical culture with the joy of sophisticated
movement patterns. We dont just move moremore weight, more time, more frequencywe
move better.
How do we do that? By increasing movement sophistication.
By the time you hit week 4 of this program, youll be sailing along. Your technical mastery of
the exercises will have evolved and youll be pushing your envelope of potential effort and
subsequent gains. Youll be ready for more.
When you reach this point and youre in your stride, we wont simply throw another set at you.
Instead, youll move on to a more sophisticated iteration of the movement patterns you learned
in the first part of the program. Adding motor sophistication to the mix doesnt just increase the
challengeyoure actually teaching your body a new skill. Youll be giving it a new tool that it
can use to meet the demands you face in life and sport.
Theres one other benefit to this increased motor sophistication. Although some people refer to
it as muscle confusion, the increased demands on your system go way beyond just muscle.
Your entire organism must adapt to this new stimulus. Placing this new demand on your body
creates a need for further adaptationcausing greater metabolic disturbance.

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Metabolic Conditioning
Clubbell Metabolic Resistance Cycle
This Master Program Chart outlines each phase of your 28-day 4x7 cycle:
Intensity->

No

Cycle 1

Intu-Flow

Custom Prasara Flow Moderate MRC (Phase 1)

Intu-Flow

60 sec /exercise : 90 sec 45 sec /exercise : 90 sec


rest x 8 sets
rest x 8 sets
Custom Prasara Flow Moderate MRC (Phase 1)
High MRC (Phase 1)

Cycle 2

Low

Moderate

High
High MRC (Phase 1)

60 sec /exercise : 60 sec 45 sec /exercise : 60 sec


rest x 8 sets
rest x 8 sets
Cycle 3

Cycle 4

Intu-Flow

Custom Prasara Flow Moderate MRC (Phase 1)

High MRC (Phase 1)

Intu-Flow

60 sec /exercise : 30 sec 45 sec /exercise : 30 sec


rest x 8 sets
rest x 8 sets
Custom Prasara Flow Moderate MRC (Phase 1)
High MRC (Phase 1)
60 sec /exercise : 15 sec 45 sec /exercise : 15 sec
rest x 8 sets
rest x 8 sets

Cycle 5

Intu-Flow

Custom Prasara Flow Moderate MRC (Phase 2)

High MRC (Phase 2)

60 sec /exercise : 60 sec 45 sec /exercise : 60 sec


rest x 8 sets
rest x 8 sets
Cycle 6

Intu-Flow

Custom Prasara Flow Moderate MRC (Phase 2)

High MRC (Phase 2)

60 sec /exercise : 30 sec 45 sec /exercise : 30 sec


rest x 8 sets
rest x 8 sets
Cycle 7

Intu-Flow

Custom Prasara Flow Moderate MRC (Phase 2)

High MRC (Phase 2)

60 sec /exercise : 15 sec 45 sec /exercise : 15 sec


rest x 8 sets
rest x 8 sets

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The Daily How-To
The Master Program Chart contains all the set/rep numbers youll need to complete your cycle.
Heres what to do when you reach each of the four different 4x7 days:

No Intensity Day:
Perform a complete Intu-Flow joint mobility session (reference the Intu-Flow Recovery video).
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower.

Low Intensity Day:


Warm up with a brief Intu-Flow session, and perform the full Prasara compensatory movement
flow 3x slow and deep (reference the Prasara Recovery video). RPE: 3-4; RPT: 8 or higher;
RPD: 3 or lower.

Moderate Intensity Day:


The Moderate Intensity sessions are split into two phases. Youll complete 4 sessions at the
first level of exercise sophistication (weeks 1 to 4), and the final three sessions at the higher
level of sophistication (weeks 5 to 7).
Warm up with the short Intu-Flow warmup session (reference the Intu-Flow Warm-Up video).
Perform the work sets outlined in the table below. Refer to the mrc_moderate.mp4 video for
Phase 1 (weeks 1 to 4), and for Phase 2 (weeks 5 to 7).

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The table below shows both levels of sophistication for each of the three exercises in the
circuit.
Phase 1 (first 4 cycles)
Two Hand Side-Semi

Phase 2 (last 3 cycles)


Clockwork Squat

CB Press Away

Chinese Squat

CB Sit

CB Sit & Press

Perform each exercise for 60 seconds without rest between each of the three. Then rest for the
time prescribed in the table below before proceeding to the next set. Complete a total of 8 sets.
Number of
Sets

Work Time (no rest between the 3


exercises)

Rest Time Between Circuits

Cycle 1

60 seconds per exercise

90 seconds

Cycle 2

60 seconds per exercise

60 seconds

Cycle 3

60 seconds per exercise

30 seconds

Cycle 4

60 seconds per exercise

15 seconds

Cycle 5

60 seconds per exercise

60 seconds

Cycle 6

60 seconds per exercise

30 seconds

Cycle 7

60 seconds per exercise

15 seconds

End your session with 1 round of the Prasara compensation flow (reference the Prasara
Recovery video). RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower.

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Day 4: High Intensity Day
The High Intensity sessions follow the same split in sophistication levels as the Moderate days.
Youll complete 4 sessions at the first level of exercise sophistication (weeks 1 to 4), and the
final three sessions at the higher level of sophistication (weeks 5 to 7).
Warm up with the short Intu-Flow warmup session (reference the Intu-Flow Warm-Up video).
Perform the work sets outlined in the table below. Refer to the mrc_high.mp4 video for Phase
1 (weeks 1 to 4), and for Phase 2 (weeks 5 to 7).
The table below shows the exercises for both phases.
Phase 1 (first 4 cycles)

Phase 2 (last 3 cycles)

CB Push Press from Squat

Torch Press from Squat

Double Side Pendulum Lunge

Alternating Side Pendulum Lunge

Swing

Rock-It

Perform each exercise for 45 seconds, with no rest between exercises. Then rest for the time
indicated in the table below. Do a total of 8 sets.

Cycle 1

Number of Work Time (no rest between the 3


Rest Time Between Circuits
Sets
exercises)
8
45 seconds per exercise
90 seconds

Cycle 2

45 seconds per exercise

60 seconds

Cycle 3
Cycle 4
Cycle 5
Cycle 6

8
8
8
8

45 seconds per exercise


45 seconds per exercise
45 seconds per exercise
45 seconds per exercise

30 seconds
15 seconds
60 seconds
30 seconds

Cycle 7

45 seconds per exercise

15 seconds

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End your session with 1 round of the Prasara compensation flow (refer to the Prasara
Recovery video). RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower.

Thats it. Simply plug this pattern into the Master Program Chart for this chapter and youre all
set to crank your metabolism with this Metabolic Resistance Circuit.

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Two Handed Side-Semi


1. Spine stretched long and shoulders pulled down and back, make sure your arms and
Clubbell form one straight line from shoulders all the way down to the muzzle. Root your
weight onto the leg opposite the Clubbell and screw into the ground by rotating the hips and
shoulders towards the side that the Clubbell is on.
2. Forcefully snap the hips by rotating them through to the opposite side and
simultaneously contracting the glutes to drive the Clubbell through. Transfer your root to the
opposite side as the Clubbell swings through. Shoulders, hips and eyes follow the path of the
muzzle.
3. Let the momentum of the Clubbell carry through until it finishes at about shoulder level.
Ensure that the arms stay locked straight, the shoulders packed tight and that you have a
straight line from muzzle to shoulders. Let gravity pull the Clubbell back down towards the
center line and begin the movement again to the opposite site swinging the Clubbell back
and forth like a pendulum.

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CB Press Away
1. Begin with the Clubbell in a rack position elbows tucked into the rib cage, hands kept
close to the body and about shoulder width. Your weight should be mid-foot. Stretch the crown
of your head to the sky to stretch the spine long. Knees are slightly bent and fit about shoulder
width. Toes can be slightly splayed up to 15.
2. Drive the butt back and down before bending at the knees. Keep the Clubbell at a
constant height as your press away from it while dropping into a low squat. Weight should
move to the heels. Keep the shoulders pulled down away from the ears as you press away
from the Clubbell.
3. In the low squat, you should have a straight line from the outstretched Clubbell all the
way down to your butt. Weight should remain firmly on the heels dont drop lower than your
ability to do so. Keep the shoulders packed down. Youll have the tendency to let the shoulders
shrug up towards the ears.

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CB Sit
1. Lie on the floor with your knees bent to 90 and feet on the floor. Hold your Clubbell in a
Two-handed grip. You can separate the hands for more control or keep them close together.
Make sure you pull the shoulders down away from the ears. Breath in.
2. Draw the elbows towards the rib cage keeping the elbows bent and simultaneously
contract the abs to peel the spine off the mat one vertebra at a time. Exhale through this effort.
3. As you come into a seated position. Reach the crown up towards the sky to stretch the
spine long as you breath in. Then begin to roll the spine back down along the mat one vertebra
at a time. Exhale and contract your abdominals to control the decent. Return your Clubbell to
the starting position above your head.

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Clockwork Squat
1. As the Clubbell swings across your body, ensure that you form a straight unit from your
shoulders all the way down to the muzzle of your club. Elbows are locked out and shoulders
are pulled down away from the ears. The spine should be stretched long from the crown to
ensure rotation around an even axis.
2. Use your hips to snap the Clubbell across to the opposite side as you shift your weight
across in the opposite direction of the travel of the club head. Maintain your strong Clubbell/
arm/shoulder complex. Exhale with the effort of the swing.
3. Draw the elbows into the rib cage so that the Clubbell comes into an Order position
muzzle facing the ceiling and Clubbell head vis vis the shoulder. As you begin to squat, let
the Clubbell head come to rest on the meaty part of your shoulder and absorb it on the way
down. As you squat, let yourself pivot towards the front. Press out of the squat and pivot back
to the side as you project the Clubbell out to the side to achieve your arm lock and straight line
from shoulder to Clubbell. Now repeat on the other side shoulder.

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Chinese Squat
1. Start with the feet about shoulder width, the spine stretched up long from the crown of
the head and the butt pressed slightly back. Pack the shoulders by pulling them away from the
ears and drawing the shoulder blades together slightly in the back. Elbows are straight and
youre holding the Clubbell with an overhand grip (palms towards you).
2. Bring one hand up and across your body until it is about level with your head on the
opposite side. Tuck the other arms elbow into your rib cage and bend it to about 90. Twist
your pelvis, torso and shoulders slightly to follow the movement of the Clubbell. Your club
should end up completely vertical as you pass through this position.
3. Drive upwards with the arm that is tucked into our side as you drive the butt back and
down towards the ground. Exhale through this effort. Keep your shoulders packed down as
you drop and press. There should be space between your biceps and ears.
4. Continue through by tucking the other elbow into the opposite side as you begin to rise
up from your squat. Slightly twist in this new direction to follow the movement of the Clubbell.
Unfurl both arms as you move back into the starting position.

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CB Sit & Press


1. Lie on the floor with your knees bent to 90 and feet on the floor. Hold your Clubbell in a
Two-handed grip. You can separate the hands for more control or keep them close together.
Make sure you pull the shoulders down away from the ears. Breath in.
2. Draw the elbows towards the rib cage keeping the elbows bent and
simultaneously contract the abs to peel the spine off the mat one vertebra at a time. Exhale
through this effort.
3. As you come into your seated position and stretch your crown towards the sky,
lengthening out your spine, simultaeously press your Clubbell muzzle straight up until your
arms are locked out. Make sure you dont let your shoulders drift up towards your ears. Then
begin to roll the spine back down along the mat one vertebra at a time. Exhale and contract
your abdominals to control the decent. Return your Clubbell to the starting position above your
head.

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CB Push Press Squat


1. Drive the butt back and start dropping it towards the ground. Your hands should be
racked about shoulder height, holding the Clubbells at the balance point along its length. Keep
the elbows aligned under the hands. The spine is stretched long.
2. Drop into your lowest squat while maintaining weight on the heels. Keep the arms and
Clubbells racked and aligned. Make sure the spine stays stretched long, avoiding excessive
flexion.
3. Drive off the ground through the heels and then mid-foot. Think of pulling the hips up
and forward as you press off the ground. Simultaneously drive the Clubbells straight up to the
sky, careful to keep the shoulders pulled down away from the ears. Bring the arms to complete
lock-outelbows straight.

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Double Side Pendulum Lunge


1. Take a long step off to the side and sink into the stepping foot. Keep your weight on the
heel of that foot . Your other leg should remain straight as you pivot slightly to face the direction
of that outstretched foot. Elbows are bent to 90 and in tight to the body and Clubbells remain
in Order position.
2. Drive off your bent leg, tip your muzzles towards the side of the outstretched leg, and
seek arm lockcreating a straight line all the way from shoulders to muzzles.
3. Allow the Clubbells to swing across the front of your body. Keep the arms locked and
the shoulders pulled down and slightly back. Drive the butt back slightly and stretch the spine
long so that the clubs can clear your shins and so you rotate around an even axis as you follow
the movement of the clubs across the body.
4. As the Clubbells clear the legs, pull back on them as you step off to the new side. The
Clubbells will float towards you. As you sink into your lunge on the new side, catch the
Clubbells in order position.

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Swing
1. With the Clubbells in the back position, your shoulders, back, arms and Clubbells
should form one straight line. Keep the elbows locked out. Stretch the spine long from the
crown and tailbone. Hold the Clubbells like a TV remote control. Drive the butt back and down,
folding at the waist.
2. Press off the ground and drive the front of the hips forward to pull the club heads out of
back position. This is not an arm movement, but a powerful drive from the center.
3. Allow the momentum of the Clubbells to carry them up to chest or head height. Arms
remain locked and shoulders must be pulled down and slightly back in a packed position. Take
advantage of this moment of weightlessness to loosen your grip slightly so you can practice
Selective Tension. Allow gravity to pull the Clubbells back down and into the starting position.
Make sure you wait for the Clubbells to pass the plain of the legs before folding at the waist to
follow the momentum of the club heads.

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Leverage Press Squat


1. Holding the Clubbells in Order positionelbows tucked and bent to 90drop the butt
back and down into a low squat. Go as low as you can while maintaining your weight on your
heels and your spine stretched long.
2. Drive off the ground and press the hips forward, ensuring to contract the glutes (butt
muscles). Begin pressing your hands to the sky and letting the club muzzles tilt backwards.
Use the cup between your thumb and index finger as a cradle for your Clubbell shaft and use
your pinky to hold back the shaft on the other end.
3. Finish the movement with the arms fully extendedlocked at the elbowand shoulders
pulled down. The clubs will be angled back at about 45. Exhale forcefully as you enter this
position, pulling the core tight and keeping the glutes contracted. Then draw the elbows back
down towards your sides as you bring the clubs back to vertical and drop back into your
starting squat.

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Metabolic Conditioning

Alternating Side Pendulum Lunge


1. Take a long step off to the side and sink into the stepping foot. Keep your weight on the
heel of that foot . Your other leg should remain straight as you pivot slightly to face the direction
of that outstretched foot. Elbows are bent to 90 and in tight to the body and Clubbells remain
in Order position.
2. Drive off your bent leg, tip the muzzle of your outside Clubbell towards the side of the
outstretched leg, and seek arm lockcreating a straight line all the way from shoulder to
muzzle. The inside arm and Clubbell remain in Order.
3. Allow the Clubbell to swing across the front of your body. Keep the arm locked and the
shoulder packed. Drive the butt back slightly and stretch the spine long so that the club can
clear your shins and so you rotate around an even axis as you follow the movement of the club
across the body.
4. As the Clubbell clears the legs, pull back on it as you step off to the new side. The
Clubbell will float towards you. As you sink into your lunge on the new side, catch the Clubbell
in order position.

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Rock-It
1. With the Clubbell in the front position, think of dropping or depositing the mass of the
club down into the ground. This is accompanied by a sinking motion as you settle your hips
back and down to counter balance against the pull of the Clubbells. You weight should be on
your heels. Exhale as you settle into the movement.
2. Press off the ground so pull the Clubbells back and allow them to clear the ground as
they move past your legs. The hips come back up over the feet. Inhale as you rise.
3. Allow the momentum of the Clubbells to carry them through and then deposit the mass
into the ground as you did in front position. Let the weight be pulled down through mid-foot.
Youll have to shift your weight slightly forward as you sink into the movement in order to
compensate for the momentum of the club mass. Exhale as you deposit the club muzzle into
the ground.

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Metabolic Conditioning
Chapter 7The HIIT Protocol
H.I.I.T. High Intensity Interval Training
H.I.I.T. is the way to go if your goal is to melt torrents of fat in the shortest possible time. This
training protocol comes in many variationsin fact, its become a bit of a catch phrase for
almost any kind of anaerobic conditioning work.
The protocol most famously associated with H.I.I.T. is probably the one tested by Dr Angelo
Tremblay at Quebec Citys Laval University. Their study attracted attention because Tremblay
and his associates destroyed the common myth that long, slow, boring cardio is the most
effective road to fat loss.
When counting calorie for calorie, Tremblays team discovered that using H.I.I.T. resulted in a
9-fold increase in fat loss over traditional cardio methods! In other words, the H.I.I.T. group
spent less time exercising, burned fewer calories during exercise, and shed MORE FAT than
the poor fools who did cardio alone.

The Evolution of H.I.I.T.


Typical vanilla-flavored High Intensity Interval Training is of course performed on a treadmill or
stationary bike. Some adventurous souls might even take it up a notch by running or biking
outdoors. Imagine that.
But of course we know that the Clubbell is capable of much more sophisticated movement
patterns. Pairing the Clubbells versatility with the intensity of H.I.I.T will allow us to better
stimulate the nervous system, and to develop in ways that leave other H.I.I.T. athletes far
behind.

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Our program will also tap into the full-body nature of Clubbell exercises, because were
specifically targeting the highest impact Clubbell movements.

How Will We Do This?


Well play off the protocols used in the famous Tremblay study by alternating between two
distinct workouts.
The first session applies 16 rounds of 15-second high-intensity work followed by 30 seconds of
moderate-intensity active recovery. The second session consists of 6 rounds of 60-second
high-intensity work followed by 90 seconds of moderate-intensity active recovery.

What Exactly Is High-Intensity Work?


The Rate of Perceived Exertion (RPE) will be your guide to how much intensity youre cranking
out. As outlined in the theory section of the manual, youll judge your RPE on a scale of 1 to 10
(10 being the most intense effort you can imagine). If you have access to a heart rate monitor,
well also include guidelines for using that tool to gauge your level of intensity per session.
Weve included a chart which maps out effort level per session using both the RPE and heart
rate numbers. Weve also included a brief description on how to estimate your maximum heart
rate at the end of the chapter.
Your intensity level will start on the low side of the scale at the beginning of the program, but
dont let that lull you into a false sense of easeit will increase with every session over the
course of the program.

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Metabolic Conditioning
The 28 Day Fat Burning Clubbell H.I.I.T. Program Breakdown
This 4x7 program is designed to deliver tight, intense workouts for those whose lives are
severely time-compressed. Itll help you get in, get the job done and get outproviding the
best fat-burning bang for your buck.

Workout A Short Intervals


16 Rounds of 15 seconds work followed by 30 seconds of moderate intensity recovery
Youll use the Clubbell Shoulder Park Squat (SPS) for your 15 second bursts of high intensity
effort and the Trinity Squat for your 30 second intervals of moderate intensity recovery.
You have a few options when it comes to manipulating the level of difficulty. Depending on
what Clubbell weights you have available and your current level of strength, you can choose
from among the Double SPS, the Two-handed heavy SPS (alternating grip each round), or the
Single heavy SPS (alternating sides each round).
Refer to the hiit_exercises video for a visual reference.
Workout B Long Intervals
6 Rounds of 60 seconds work followed by 90 seconds of moderate intensity recovery
You have two options with this circuit, depending on which tools you have available. Perform
either heavy Two-handed Side Swing to Shoulder Press (SSSP) or Single Sheild Cast Side
Lunge (PPSL) for your 60 second bursts of high intensity effort. Perform the Lateral Shuffle for
your 90 second intervals of moderate intensity recovery.
Refer to the hiit_exercises video for visual reference.

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A Final Word on Intensity
The High Intensity workouts will begin at a somewhat lower pace in the early cycles, but will
quickly ramp up to an intensity range that youll need to push hard to achieve. This period of
systematic increase is crucial. Without it, you wont be able to reach the extremely high level
required near the end of the 28 day program.
Hitting a true high output effort of 10 on a scale of 1-10 is not something you can just jump into.
You must train your body to be READY for that all out effort. What you may think of as a 10
right now will pale in comparison to what you achieve at the end of the program, when you
actually manage to hit it. Ensure success by following the roadmap laid out in this chapter.
Moderate Intensity workouts provide you with a completely different challenge. You may find
that you have difficulty yoking back your effort on these days, but its important to discipline
yourself to stay within the target RPE range.
Its very EASY to let these sessions turn into High Intensity days. Dont do it! Surfing the
waving intensity levels of the 4x7 protocol is essential to the success of this program. If you
dont ride that wave, you wont tap into those truly high output workouts near the end of the
cycle.

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Metabolic Conditioning
Day

Intensity Wave

Workout

RPE

No

Intu-Flow

1 -2

Low

Prasara

3-5

Mod

Short

50

RPE 3 / 30% HRM

High

Long

60

RPE 4 / 40% HRM

No

Intu-Flow

1 -2

Low

Prasara

3-5

Mod

Long

5.5

55

RPE 3 / 30% HRM

High

Short

6.5

65

RPE 4 / 40% HRM

No

Intu-Flow

1 -2

10

Low

Prasara

3-5

11

Mod

Short

5.5

55

RPE 4 / 40% HRM

12

High

Long

70

RPE 5 / 50% HRM

13

No

Intu-Flow

1 -2

14

Low

Prasara

3-5

15

Mod

Long

60

RPE 4 / 40% HRM

16

High

Short

7.5

75

RPE 5 / 50% HRM

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% HR Max Moderate Recovery

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Metabolic Conditioning
Day

Intensity Wave

Workout

RPE

17

No

Intu-Flow

1 -2

18

Low

Prasara

3-5

19

Mod

Short

60

RPE 4 / 40% HRM

20

High

Long

80

RPE 6 / 60% HRM

21

No

Intu-Flow

1 -2

22

Low

Prasara

3-5

23

Mod

Long

60

RPE 4 / 40% HRM

24

High

Short

90

RPE 6 / 60% HRM

25

No

Intu-Flow

1 -2

26

Low

Prasara

3-5

27

Mod

Short

60

RPE 4 / 40% HRM

28

High

Long

10

100

RPE 6 / 60% HRM

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% HR Max Moderate Recovery

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Metabolic Conditioning
The How-To

The Master Program Chart for this chapter contains all the targets for effort level or percentage
of maximum heart rate that youll need to complete your cycle. It also indicates which workout
Short or Long you must use. Heres what to do when you reach each of the four different
4x7 days:

No Intensity Day:
Perform a complete Intu-Flow joint mobility session (reference the Intu-Flow Recovery video).
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower.

Low Intensity Day:


Warm up with a brief Intu-Flow session, and perform the full Prasara compensatory movement
flow 3x slow and deep (reference the Prasara Recovery video). RPE: 3-4; RPT: 8 or higher;
RPD: 3 or lower.

Moderate Intensity Day:


Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform a session of either the Short or Long workout using the effort level indicated for that
day, as outlined on the chart (reference the hitt_exercises video).

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Metabolic Conditioning
End your session with 1 round of the Prasara compensation flow (reference the Prasara
Recovery video). RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower.

High Intensity Day:


Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform a session of either the Short or Long workout using the effort level indicated for that
day, as outlined on the chart (reference the hiit_exercises video).
End your session with 1 round of the Prasara compensation flow (reference the Prasara
Recovery video). RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower.

Thats it. Simply plug this pattern into the Master Program Chart for this chapter and youre all
set to reap the rewards that the Clubbell HIIT Protocol can bring.

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Metabolic Conditioning
Some Additional Information

Clubbell HIIT as a Supplement to Other Forms of Training


These two workouts can also be used to replace traditional cardio days in other training
programs. Simply alternate between Workout A and B, and slot them into your training
schedule in lieu of boring treadmill or bike sessions!

Calculating Your Heart Rate Maximum and Workout Percentages


The easiest way to calculate HRM is to subtract your age from 220. This only gives you a very
rough idea, but its a decent estimate. So, for example, a 30 year old athlete would have an
estimated HRM of 190 (220 30 = 190).
If your target heart rate is 60% of HRM, simply multiply your HRM number by 0.6. To continue
with our example of the 30 year old athlete, take 190 * 0.6 to arrive at a target heart rate of
114.

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Metabolic Conditioning

Double

Single

Shoulder Park Squat


Absorb the backward momentum of the Clubbell by folding at the waist and bending the
knees. Keep the weight on the heels and a straight line from shoulders all the way to the club
muzzle.
Explode off the ground and snap the hips forward to draw the Clubbell through to the front.
As it reaches 45 to the front, pull back on it and drive the hands in underneath the club head.
Catch it on the meaty part of your shoulder and absorb its momentum on into a deep squat.
Keep your weight on your heels and your spine stretched long throughout the squat.
Drive off heel to mid-foot, projecting the hips forward, to come out of the squat. Use that
motion to extend the Clubbell out to the front to begin a new repetition.

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Metabolic Conditioning

Trinity Squat
1. Send the butt back and down. Stretch the spine long.
2. Sink down into a low squat, weight on the heels, and reach your hands forward to
counter balance the movement.
3. Exhale as you press off the ground and drive the hips forward. Squeeze the glutes at
the end of the movement and drive the hands backwards.

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Metabolic Conditioning

Side Swing To Shoulder Press


As the Clubbell swings across the body to the side, absorb its momentum by screwing
down into the ground on the same side leg. The hips and shoulders face the Clubbell head.
Make sure the shoulders are packed down and the arms locked straight.
Snap the hips through to the other side to draw the Clubbell through and up. Keep the arms
locked out until the Clubbell breaks the plane of the legs and then pull back on the club to get
the club head sailing towards your shoulder.
Absorb the the Clubbell on the meaty part of the shoulder with the springiness of the legs
and use that bounce to drive the Clubbell up towards the sky into arm lock.
With the arms locked out, leverage the club by pressing up with the top hand and pulling
back with the bottom hand. Then lower the club head back onto the meaty part of your
shoulder by absorbing with the legs.
Spring back up and project the Clubbell out to the side to begin again.

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Metabolic Conditioning

Shield Cast Side Lunge


From Single order position, elbow close to the ribs and bent to 90, extend the Clubbell
towards the outside and seek arm lockforming a straight line from your shoulder to the
muzzle of the club. Let the Clubbell swing across the front of your body. When it reaches about
45 to the new side, pull back on it so it starts sailing back towards the center line.
Use that momentum to take a step off to the side into a deep lunge. Keep weight on the
heels and back vertical. Absorb the club into order position and then immediately drive the
muzzle up and over, sending it above the opposite shoulder. Then allow its momentum to carry
it through the back. When it reaches the same side as the wielding arm, draw the elbow back
down towards order position to pull the Clubbell back through to the front. This portion of the
movement is the Shield Cast.
To finish, project the club head back towards the insidethrough the centerline and use
that momentum to pull yourself back up to standing. When you reach full extension, allow the
Clubbell to swing across the body, past your shins, and catch it in order to begin a new
repetition.

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1
Easier
Stand Through
Transition

Metabolic Conditioning

Lateral Shuffle
1. Begin in a wide stance and shift your weight to one side, dropping into a low side lunge.
Keep your back as vertical as possible and your weight on the heels.
2. In the harder version, slide your weight across to the other side without standing up.
Keep your back vertical and your weight on your heels throughout. To reduce intensity, you can
come back up through standing, both legs extended, as you shift across.
3. Finish in a deep side lunge on the other side and reverse direction. You can add
difficulty by lifting the foot of the extended leg at either end of the movement.

More Difficult
Lift Free
Foot

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Density Sets for Strength
Chapter 8Milo Hybrid Density X-treme
Nearly everyone has heard of the legend of Milo, the 6th century Greek wrestler and icon of
the Olympic games. Hes said to have developed his famous strength by carrying an ox on his
shoulders. At first glance this probably sounds unbelievablebut Milo started with a newborn
calf. He lifted the small animal onto his shoulders each day. As the ox grew, so did Milos
strength, until he had worked up to the incredible feat of carrying the full grown ox to the
festival for slaughter.
This ancient tale is a perfect illustration of one of the most fundamental elements of modern
strength and conditioning: progressive overload. The more nuanced Circular Strength Training
concept refers to the same basic principle as Incremental Progression. Rather than focusing
on the overload, we are instead careful to incrementally (and daily) push back the threshold of
our current capabilities.
The fundamental truth at the root of both progressive overload and Incremental Progression
is that you will not grow stronger, bigger, faster or better if you do not consistently move
forward in your training. In a conventional weight room this usually means adding more weight
to standard two-dimensional exercises. CST opens us up to a whole new world of possibilities.
The Milo Hybrid X-treme program manipulates the density of repetitions during your workout.
In the simplest terms, you must perform more reps each time you train. Thats pretty easy to
say and do, but it leaves you with a lot of wiggle room to cut corners and fail to live up to your
potential.
To get around that, weve carefully tested and determined the percentage increases you
should be able to attain for each and every exercise of each session. By following these
milestones for every workout, youll push your comfort zone and maximize your strength and
muscle gains throughout the entire 28-Days of the program.

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Density Sets for Strength
Fair warning: this program isnt for everyone. Youll be required to keep careful track of your
training and use a calculatoror a keen sense of numbersto establish your target reps for
each session.
Also, the strength required for this program may not be immediately accessible to all. But thats
not a problem! Youve got plenty of choices in this book which will allow you to build up to the
appropriate level of readiness to tackle Milo. The added satisfaction you get from building the
base of strength needed to start this program will be rewarding in itself.
Finally, if youre not committed to following the 4x7 structure presented in this book, your
chance of success with this program is slim to nil. Only by taking advantage of the waving
intensity of the 4x7 protocol and its built in recovery sessions will you be able to hit the
numbers we propose in this program.
If youre ready to accept the challenge, then lets start carrying that ox!

X-Treme Strength Density Sets


This 28-Day program is designed to build serious strength by applying a precisely calculated
progression. As the only non-Clubbell concession in the book, this program also combines
bodyweight exercises with Clubbell work to form a hybrid training protocol.
Warning: youll need a calculator or a sharp eye for numbers to follow this plan. After every
session, youll be required to tally up your total repetitions for each exercise and calculate how
many extra reps you need to do in the following session to progress.
Thats why its called a Density Set protocol. In every training session, you must increase
the density of repetitions performed over the course of 8 sets of each exercise. So if you
complete 10 repetitions of a given exercise over the total 8 sets, you end up with a total density
of 80 for that exercise on that session.

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Density Sets for Strength
If your goal is a 10% increase for the next sessionthis will be indicated in the tables below
then youll have to complete a total of 8 more reps spread over your 8 sets. This can be done
however you like. For example, you may add 3 reps to the first set, 2 to the second and third
set, 1 to the fourth, and make no increase for the remainder. How you get there is up to you,
but you must make that increase.
Lets take a detailed look at how each phase of the program lines up.

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Density Sets for Strength
Milo Hybrid Density X-treme CycleMaster Program Chart
Intensity->
Cycle 1

No
Intu-Flow

Low
Custom Prasara
Flow

Cycle 2

Intu-Flow

Custom Prasara
Flow

Cycle 3

Intu-Flow

Custom Prasara
Flow

Cycle 4

Intu-Flow

Custom Prasara
Flow

Cycle 5

Intu-Flow

Custom Prasara
Flow

Cycle 6

Intu-Flow

Custom Prasara
Flow

Cycle 7

Intu-Flow

Custom Prasara
Flow

ClubbellCoach.com 2009 - 2010

Moderate
SuperSet 1 x 8
Max Reps / 45 s rest
Rest 1 minute
SuperSet 2 x 8
Max reps / 45 s rest
SuperSet 1 x 8
Max Reps / 45 s rest
Rest 1 minute
SuperSet 2 x 8
Max reps / 45 s rest
SuperSet 1 x 8
Max Reps / 45 s rest
Rest 1 minute
SuperSet 2 x 8
Max reps / 45 s rest
SuperSet 1 x 8
Max Reps / 45 s rest
Rest 1 minute
SuperSet 2 x 8
Max reps / 45 s rest
Exercise 1 x 8
Max Reps / 90 s rest
Rest 60 seconds
Exercise 2 x 8
Max Reps / 90 s rest
Exercise 1 x 8
Max Reps / 90 s rest
Rest 60 seconds
Exercise 2 x 8
Max Reps / 90 s rest
Exercise 1 x 8
Max Reps / 90 s rest
Rest 60 seconds
Exercise 2 x 8
Max Reps / 90 s rest

High
Superset x 8
Max Reps /45 s rest
Rest 1 minute
Body Matrix 3 m rest
Superset x 8
Max Reps /45 s rest
Rest 1 minute
Body Matrix 1 m rest
Superset x 8
Max Reps /45 s rest
Rest 1 minute
Body Matrix 30 s rest
Superset x 8
Max Reps /45 s rest
Rest 1 minute
Body Matrix 20 s rest
Hop, Skip & Jump
8 Rounds - Max
Reps
60 sec between
rounds
Hop, Skip & Jump
8 Rounds - Max
Reps
60 sec between
rounds
Hop, Skip & Jump
8 Rounds - Max
Reps
60 sec between
rounds

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Density Sets for Strength
Phase 1 First Four Weeks of the Seven Week Cycle
The first four week phase will concentrate on multi-joint exercises which will form the basis for
more complex combination exercises in the second phase.
Supersets & Rest Periods
Youll match two exercises together for every set. Leave 45 seconds between each effort. For
example, in Superset 1 youll perform the Gama Cast, rest 45 seconds, do Wall HSPU, rest 45
seconds and start over again with the Gama Cast. Youll do this for 8 Supersets.
Number of Reps Per Set
The number of reps you complete is based on your current ability level. With every set, you
should continue until you feel youre just one rep short of your technique deteriorating. In other
words, stop when you feel like your next rep will fall below your Rate of Perceived Technique
threshold of 8 (where 10 represents perfect form). Write down your reps so you can calculate
your density for the next session.
Density Calculations
From the second cycle on, youll see percentages listed beside each exercise. This is the
amount by which you should attempt to increase the overall density of your set. Remember,
this can be spread over the 8 sets in any combination of reps.
Clubbell Weight
Use a Clubbell weight that provides a good two-handed challenge.

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Density Sets for Strength
Phase 1 Moderate Intensity Session (First four cycles of four days)
Perform these exercises on the Moderate Intensity days of weeks 1 to 4.
Superset 1
Rest 45 sec between each effort

Total

Total

Cycle 1 Gama Cast


Wall HSPU*
Cycle 2 Gama Cast +8-10%
Wall HSPU* +15-20%
Cycle 3 Gama Cast +8-10%
Wall HSPU* +15-20%
Cycle 4 Gama Cast +8-10%
Wall HSPU* +15-20%

*Handstand Push Up
Superset 2 (rest 60 seconds after Superset 1)

Cycle 1
Cycle 2
Cycle 3
Cycle 4

Rest 45 sec between each effort


CB Pistol Squats
CB SLDL*
CB Pistol Squats +20-25%
CB SLDL* +25-30%
CB Pistol Squats +20-25%
CB SLDL* +15-20%
CB Pistol Squats +15-20%
CB SLDL* +10-15%

*Straight Legged Dead Lift (One Leg)

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Density Sets for Strength
Tally Up Your Density
At the end of your first session, add up all your reps for each of the 8 sets and record them in
the Total column of the chart.
Next, take that number and apply the suggested percentage increase to calculate your total
density target for the second session.
Heres an example for the Gamma Cast:
Reps per set: 10, 10, 8, 8, 8, 7, 7, 6

Total reps: 64

64 * 8% = 5.12 + 64 = 69
64 * 10% = 6.4 + 64 = 70
Round your calculations up or down from the .5 mark. This gives you an upper and lower
target for rep density in your next session. Spread that density over your 8 reps however
you can.
Repeat the same process for each exercise after each session in order to determine your
targets for the subsequent session.

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Density Sets for Strength
Phase 1 High Intensity Session (First four cycles of four days)
Perform these exercises on the High Intensity days of weeks 1 to 4.
Theres only one Density Superset on the High Intensity day. Use exactly the same tally
method to calculate your targets for subsequent sessions.
Superset
Rest 45 sec between each effort

Total

Cycle 1 Pull Ups


Box Jumps
Cycle 2 Pull Ups +8-10%
Box Jumps +10-15%
Cycle 3 Pull Ups +8-10%
Box Jumps +10-15%
Cycle 4 Pull Ups +8-10%
Box Jumps +10-15%

After your Superset, rest for 1 minute and then proceed to the following Body Matrix energy
system circuit. Perform 3 sets of the matrix. One set requires you to perform all the reps of
each of the 4 exercises without rest between them.
Rest for the time indicated beside each cycle. Rest time decreases from week to week.
Body Matrix
24 Trinity Squats

12 Quad Squats

12 Two Handed Clubbell Arm Cast

24 Clockwork Squats

Cycle 1 ==> 3 sets / 3 minutes rest between sets


Cycle 2 ==> 3 sets / 1 minute rest between sets
Cycle 3 ==> 3 sets / 30 second rest between sets
Cycle 4 ==> 3 sets / 20 second rest between sets

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Density Sets for Strength
Phase 2 Last Three Cycles of the Seven Cycle Program
The work you do on your Moderate and High intensity days changes in Phase Two. Use this
pattern for your Moderate and High days in weeks 5 to 7 of the program.
Sets
You will perform straight sets (rather than supersets) in this phase. That means youll take
more rest between efforts in order to recover for the following set. Rest for 90 seconds
between efforts on the Moderate Intensity day, and rest 60 for seconds between efforts on the
High Intensity day.
Repetitions and Density
Use the same tally method as in Phase 1 to determine the number of repetitions per set and
the percentage of density increase per session. The target density increases are indicated
beside each exercise.
Phase 2 Moderate Intensity Session (Last three cycles of four days)
Perform these exercises on the Moderate Intensity days of weeks 5 to 7.
You will use combination exercises for this second phase of the 28-Day program. These
exercises combine the attributes we developed in the first phase.
Exercise 1
Rest 90 sec between each effort
Cycle 5 Gamma to Torch Press
Cycle 6 Gamma to Torch Press +2%
Cycle 7 Gamma to Torch Press +2%

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Total

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Density Sets for Strength
Exercise 2
Rest 90 sec between each effort
Cycle 5
Cycle 6
Cycle 7

Total

Pistol to SLDL
Pistol to SLDL +5%
Pistol to SLDL +1-3%

Phase 2 High Intensity Session (Last three cycles of four days)


Perform these exercises on the High Intensity days of weeks 5 to 7.
Short and sweet: if you do this right, you wont want to do anything else! The High Intensity
session is 8 sets of a combination exercise involving three high powered movements.
Hop, Skip & Jump

Cycle 5
Cycle 6
Cycle 7

Rest 60 sec between each effort


Hop, Skip & Jump
Hop, Skip & Jump +6-8%
Hop, Skip & Jump +6-8%

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Density Sets for Strength
The How-To
The Master Program Chart and the Phase 1 and 2 charts for this chapter contain all the set/rep
numbers youll need to complete your cycle. Heres what to do when you reach each of the
four different 4x7 days:

No Intensity Day:
Perform a complete Intu-Flow joint mobility session (reference the Intu-Flow Recovery video).
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower.

Low Intensity Day:


Warm up with a brief Intu-Flow session, and perform the full Prasara compensatory movement
flow (reference the Prasara Recovery video). RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower.

Moderate Intensity Day:


Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform your Moderate Day exercises using the set/rep scheme and rest times for that day, as
outlined in the charts (reference the milo_exercises video).
End your session with the Prasara compensation cool down (refer to the Prasara Cool Down
video). RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower.

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High Intensity Day:
Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform your High Day exercises using the set/rep scheme and rest times for that day, as
outlined in the charts (reference the milo_exercises video).
End your session with the Prasara compensation cool down (reference the Prasara Cool Down
video). RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower.

Thats it. Simply plug this pattern into the Master Program Chart for this chapter and youre all
set to lift that ox with Milo.

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Pistol
1. Get set on one leg, balance on mid-foot. Extend the other leg out to the front, knee
locked. Send the butt back and down. Stretch the spine long from the crown of the head and
the tailbone. Hold your Clubbell in front of you in order position, elbows bent to 90 and tight to
your sides. You can separate your hands on the club shaft for more stability.
2. Drop into a low squat with weight on the heel of the planted foot. Keep the free leg
extended to the front with the knee locked. Shift the Clubbell over the planted foot and extend
it slightly forward to maintain balance. Keep the pelvis neutraldont let the free leg side hike
up.
3. Press off the heel towards mid-foot as you drive the hips up and forward to come back
to standing.

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1-Legged Straight Legged Deadlift


1. Get set on one foot. Extend your free leg slightly to the back. Stretch yourself long
between your head and your free heel, forming one long, straight line. Hold your Clubbell in
front of you in Order position with a split grip on the club. The top hand should be to the side of
your planted foot.
2. Maintain a straight line from head to heel as you drop the forehead forward and down
and the free foot comes up and back. Allow the Clubbell head to sink onto your shoulder to the
side of your planted leg.
3. Contract the glutes of the planted leg to come back up to standing. As you rise, bring
the Clubbell off your shoulder and back into order position. Keep yourself stretched long from
head to heel. Maintain your weight on mid-foot throughout the movement.

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Gama Cast
1. Start from a Two-handed order position, elbows bent to 90 and tight to the sides. Pack
the shoulders into the sockets by drawing them down and slightly back. Tuck the butt under by
contracting the glutes and core. Stretch the crown of the head towards the sky.
2. Drive the muzzle of the Clubbell back and to the side. As it passes over your shoulder
the club will go through a horizontal position. Shift your weight slightly in the opposite direction
of the movement of the Clubbell to counter balance the movement.
3. Allow the momentum of the Clubbell head to carry it through to the back and out the
other side. Make sure the shoulders stay packed throughout.
4. As the Clubbell reaches the opposite side in the back position, draw the elbows down
towards order position to coax the Clubbell through to the front. When you reach order
position, reverse direction and repeat the Gama cast to the other side.

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Handstand Push Up
1. Kick up into a handstand against a wall. Your fingers should be only a few inches from
the wall and your heels resting against the wall. Keep your glutes and core tight. Stretch
yourself long between your heels and crown of your head. Lock your elbows straight and make
sure your shoulder are pulled away from your ears.
2. Slowly lower yourself until your head touches the floor. Your elbows should be tucked
slightly towards the inside. Shoulders are still pulled down.
3. Forcefully exhale and press away from the floor. Keep the core and glutes tight as your
press. Avoid the temptation to arch your low back as you press. Return to the start position
with elbows locked and shoulders packed.

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Pull Up
1. Grasp your pull up bar with your palms facing away, arms locked and shoulders pulled
down away from your ears. Contract your core and glutes to tighten your body. Exhale and
begin to pull. Imagine pulling the bar down towards your chest.
2. Stay tight as you approach the bar. Continue your exhale in order to efficiently activate
your core.
3. Bring the bar all the way to your chest and your chin over the bar before reversing
direction and lowering under control to the start position. Make sure you keep the shoulders
pulled into the packed position throughout the entire movement.

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Box Jumps
1. Begin in front of your box in a low squat with your hands on the box. Keep the spine
stretched long and the butt back and down. Keep the head up and eyes forward.
2. Explosively press through both the hands and the feel to propel yourself up onto the
box.
3. Land on the box and immediately absorb your downward momentum into a low squat.
Use the springiness of the movement to immediately hop backwards off the box and absorb
your decent with both your feet on the mat and your hands on the box. Move through the start
position as described and immediately spring back into a new repetition.

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Trinity Squat
1. Send the butt back and down. Stretch the spine long.
2. Sink down into a low squat, weight on the heels, and reach your hands forward to
counter balance the movement.
3. Exhale as you press off the ground and drive the hips forward. Squeeze the glutes at
the end of the movement and drive the hands backwards.

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Quad Squat
1. Begin on all fours with the back parallel to the ground and arms fully extended. Your
nose should line up with your hands and your butt with your heels. Knees and elbows should
be splayed out at 45.
2. Lower butt to heels and nose in between hands. Maintain a long spine and keep your
back parallel to the ground.
3. Exhale and press off the ground back into start position. Your weight should be equal
on all four limbs throughout the movement.

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Two-handed Arm Cast


1. Begin with the Clubbell in a Two-handed Order position, elbows at your sides and bent
to 90. Contract the glutes and core to tuck the butt under. Pack the shoulders down away from
the ears.
2. Drive the Clubbell muzzle over the shoulder on the side of the hand that is closest to
the club cone. The club head should pass over your shoulder at about ear height.
3. Thread your head through your arms and let the Clubbell come into the back position,
lined up just beside the spine on the same side as the shoulder it went over. Keep the
shoulders packed and the elbows tucked in towards the front.
4. Pull the elbows back down towards Order position in order to draw the Clubbell out of
back position. Exhale as you return bring the Clubbell out and over the shoulder.

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Clockwork Squat
1. As the Clubbell swings across your body, ensure that you form a straight unit from your
shoulders all the way down to the muzzle of your club. Elbows are locked out and shoulders
are pulled down away from the ears. The spine should be stretched long from the crown to
ensure rotation around an even axis.
2. Use your hips to snap the Clubbell across to the opposite side as you shift your weight
across in the opposite direction of the travel of the club head. Maintain your strong Clubbell/
arm/shoulder complex. Exhale with the effort of the swing.
3. Draw the elbows into the rib cage so that the Clubbell comes into an Order position
muzzle facing the ceiling and Clubbell head vis vis the shoulder. As you begin to squat, let
the Clubbell head come to rest on the meaty part of your shoulder and absorb it on the way
down. As you squat, let yourself pivot towards the front. Press out of the squat and pivot back
to the side as you project the Clubbell out to the side to achieve your arm lock and straight line
from shoulder to Clubbell. Now repeat on the other side shoulder.

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Pistol / SLDL Combination


Perform a Two-handed Clubbell Pistol squat as described earlier. As you come back to
standing, shift your weight slightly forward as you cock your free leg to the back and stretch
yourself long from head to heel. Then perform a 1-legged SLDL as described earlier. As you
come back to standing shift your weight backward and extend your free leg out to the front for
your next Pistol.

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Gama Cast / Torch Press Combination


Perform a Gama cast as described earlier. As you finish the cast to one side and come
back into order, ensure that your shoulders are packed down and your butt tucked under
(contract glutes and core). Then press the Clubbell muzzle straight up towards the sky until
your arms are locked, elbows straight. Make sure your shoulders dont hike up towards you
ears.

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Hop, Skip and Jump


Begin in front of your box in a low squat with your hands on the box. Keep your butt back and low, your
spine stretched long and your eyes and head up. Press off with hands and feet to leap up onto the box, landing in
a low squat and immediately rebounding back off the box.
As you land, immediately absorb your momentum down into a low squat and tip forward into a four point
stance. Hope the legs feet back and slightly splayed with legs in full extension. Let the hips drop all the way to the
ground without bending the arms.
Snap the butt forcefully up towards the sky to draw the feet back in underneath you. Tip back up into a low
squat. Look up and get your spine vertical before pressing off from mid-foot and driving the hips forward back to
standing.
Jump up to your pull up bar with your palms facing away. Drive your hips forward and bow your body. Keep
your shoulders pulled away from your ears. Drive your butt backwards as you begin to pull on the bar. As you
build momentum, drive the knees up and pull your chest in towards the bar, clearing it with your chin. Then press
away from the bar as you start to drop back down to the ground.
As you reach the ground, immediately place your hands on the box and begin again.

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Chapter 9 - The Tabata Protocol
The Tabata Protocol was named after Japanese researcher Dr. Izumi Tabata.
In 1996, Dr. Tabata and his colleagues at Tokyos National Institute of Fitness and Sports
conducted a groundbreaking study using high intensity intervals that challenged the prevailing
fitness wisdom of the time, and changed the way many of us train today.*
After just 6 weeks of testing, Dr. Tabata noted a 28% increase in the anaerobic capacity of his
subjects, along with a 14% increase in their ability to consume oxygen (V02Max). Keep in mind
that these werent sedentary people he dragged off the sofahe got these results with athletes
who were already physically fit.
In the years since this study was published, a number of other scientists have verified Dr.
Tabatas claims and have built upon his work.
What does this mean for you?
These researchers have proven that exercising at a high level of intensity for a short period of
time is more effective thanexercising at a low level of intensity for longer duration.
In other words, youre better off performing 20 minutes of short, high-intensity interval type
training than spending an hour or two jogging or cycling on a stationary bike. You simply get
more bang for your bucka key consideration when living a modern time-compressed
lifestyle.
The Tabata form of interval training is also more effective for fat loss than traditional cardio
exercise methods. If you read Chapter 6 on Metabolic Resistance Circuits, you already know
that intense interval work raises the body's metabolic rate long after the end of an exercise
session, resulting in an extended period of post-workout fat loss.

* Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max in the
Journal Medicine & Science in Sports & Exercise (October 1996, Vol 28 Issue 10).

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Activity Specific Applications of Tabata
Tabata circuits have obvious benefits for those with health and fitness goals, but they also
have important applications when preparing for any activity that requires a burst-recover-burst
pattern of effort.
What is burst-recover-burst?
Think of a boxer in a 2 minute round. He or she isnt throwing a nonstop flurry of punches for 2
minutes. Instead, that 2 minute round is characterized by intense bursts where the fighter darts
in to throw a few hard and fast blows. He then backs off and works to stay out of range while
looking for another opening. If you were to graph the output of effort for the round, youd see
rapid, intense bursts punctuated by brief periods of recovery in motion. Sounds a lot like 20/10,
doesnt it?
You might expect the greatest gains from 20/10 to come from the bursts, but youd only be
reaping half the benefit with such a focus. Tabata-type intervals are great for fighters because
they teach the body to maximize recovery in the shortest possible time. Read that again:
compressed rest periods cause the body to adapt so it is able to recover in less and less time.
Coach Sonnon and the CST Faculty have taken this even farther with TACFITa program we
use with fighters, government agencies, and military special ops groups around the globe.
Tabata is just one of the 6 energy systems we focus on in a cascading wave of work. The end
result is that the athlete adapts in such a way that theyre not only recovering between bursts
of activity, theyre recovering while moving and in anticipation of rest.
But thats outside the scope of our current discussion. Its enough for you to remember that the
rest periods are just as important as the bursts, and that you can apply this Tabata protocol in
a wide range of sport-specific ways.

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What the Hecks a 20/10Tell Me What to Do!
Tabata intervals consist of 20 seconds of high intensity exercise, followed by 10 seconds of
rest. This cycle is repeated 8 times for a total of 4 minutes. In our
program charts we refer to this as 20/10 x 8.
In your 28-day Clubbell Tabata Program, each work day will follow that
pattern with 4 different exercises.
This is how it would line up in practice. Lets say your first exercise is the
Head Cast. Youll perform 20 seconds of Head Casts followed by 10
seconds of rest, repeated 8 times. When youve finished all 8, rest for 1
minute, then move on to the second exercisethe Side Semifor
another 8 sets of 20/10. Follow that same pattern until youve gone
through all 4 exercises.
Your goal during that 20 second burst of work is to crank out as many
reps as possible while maintaining good form (RPT 8).
Your goal during those 10 seconds of rest is to shake it off, recover your
breathing and lower your heart rate in preparation for the next round.
(We highly recommend that you check out Coach Sonnons RESET
DVD for more on how to accelerate your recovery between bursts of
activity.)
If youve selected the proper Clubbell weight, youll probably find that this is one of the most
intense circuit training regimes youve ever encountered.
One final piece of advice: practice the exercises for a week or two first, before you attempt to
put them into the cycle. You wont reap the maximum gains from this 28-day progression if
youre feeling out the movements or focusing on learning the form. Show up on Day One
prepared to work with this program.

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If youre not able to burst for the full 20 seconds with a particular exercise, focus on doing as
many as you can, and then pause to shake it off. Keep track of your reps and strive to at least
equal what you did in the prior round. Next time the Tabata session rolls around again, make it
your goal to add one or two reps to your previous best. In this way, youre always making
progress and youre keeping it within safe limits.

The Hybrid CircuitThrowing a Wrench into the Works


We have one last thing to discuss, and then well get to the program.
If you looked ahead at the Master Program Chart, you probably noticed that were throwing a
wrench into the works at Week 5.
During Weeks 1 to 4 youll do one Tabata circuit on the Moderate Intensity Day and a different
Tabata Circuit on the High Intensity Day. But when you reach Week 5, everything changes.
By Week 5 you should be cruising along nicely. Youll have adapted to the circuits and your
body will be getting into a comfortable groove. You may even be subconsciously counting your
reps and anticipating the end of each 20 second burst. This is a sign that its time to bump up a
training variable.
We could choose to increase the Clubbell weight, or perhaps tinker with the round duration or
rest timebut that would be too easy. This is CST, remember. We thrive on movement
sophistication. Evolution involves a shift to greater levels of complexity, and so were going to
further crank your metabolism by introducing a range of new skills.
Your new Hybrid circuit takes the skills you built on the Week 1 to 4 Moderate and High
Intensity Days and puts them together into a set of much more challenging movements. Youre
still doing 4 exercises at 20/10 x 8, but the exercises require a greater degree of coordination.
During Weeks 5 to 7 youll do this Hybrid Circuit on both the Moderate and High Intensity days.
It will be up to you to adjust your intensity level so that you accurately meet the Rating of

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Perceived Exertion (RPE) targets for those days. This will be challenging, and youll have to
remain in the momentconscious of the task at hand rather than drifting and letting your
effort slide.
Dont be surprised if you notice this deeper level of engagement carrying over into other
aspects of your life. Its just one of many side benefits of your CST practice

Now lets get to the program.

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Clubbell Tabata Cycle
This Master Program Chart outlines each phase of your 28-day 4x7 cycle:
Intensity->

No

Low

Moderate

High

Cycle 1

Intu-Flow

Custom Prasara Flow

High Intensity program


4 exercises @ 20/10 x 8

Cycle 2

Intu-Flow

Custom Prasara Flow

Cycle 3

Intu-Flow

Custom Prasara Flow

Cycle 4

Intu-Flow

Custom Prasara Flow

Cycle 5

Intu-Flow

Custom Prasara Flow

Cycle 6

Intu-Flow

Custom Prasara Flow

Cycle 7

Intu-Flow

Custom Prasara Flow

Moderate Intensity
program
4 exercises @ 20/10 x 8
Moderate Intensity
program
4 exercises @ 20/10 x 8
Moderate Intensity
program
4 exercises @ 20/10 x 8
Moderate Intensity
program
4 exercises @ 20/10 x 8
Hybrid program
4 exercises @ 20/10 x 8
Hybrid program
4 exercises @ 20/10 x 8
Hybrid program
4 exercises @ 20/10 x 8

High Intensity program


4 exercises @ 20/10 x 8
High Intensity program
4 exercises @ 20/10 x 8
High Intensity program
4 exercises @ 20/10 x 8
Hybrid program
4 exercises @ 20/10 x 8
Hybrid program
4 exercises @ 20/10 x 8
Hybrid program
4 exercises @ 20/10 x 8

Levels of Difficulty
Your level of difficulty with each exercise will be moderated by your selection of Clubbell
weight. Go as heavy as you can on each exercise while still maintaining good form. Be sure to
maintain the proper RPE numbers for each day.

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The How-To
The Master Program Chart on the previous page contains all the set/rep numbers youll need
to complete your cycle. Heres what to do when you reach each of the four different 4x7 days:

No Intensity Day:
Perform a complete Intu-Flow joint mobility session (reference the Intu-Flow Recovery video).
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower.

Low Intensity Day:


Warm up with a brief Intu-Flow session, and perform the full Prasara compensatory movement
flow for 3 slow deep rounds (reference the Prasara Recovery video). RPE: 3-4; RPT: 8 or
higher; RPD: 3 or lower

Moderate Intensity Day:


Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform the following sequence of exercises (reference the tabata1 video).
Circuits are based on the 20/10 Tabata protocol. Start at the first exercise and do 8 rounds of
20 seconds work followed by 10 seconds rest (in other words, youre working for 20 seconds,
resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until youve
completed all 8 rounds for that movement). Rest 1 minute, then move on to the next exercise,
and so on through the list. Observe the following guidelines throughout RPE: 5-7; RPT: 8 or
higher; RPD: 3 or lower.

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Exercise

Duration

Basic Swing

20/10 x 8

Rest

1 minute

Side Pendulum

20/10 x 8

Rest

1 minute

Shoulder Squat

20/10 x 8

Rest

1 minute

Gama Cast

20/10 x 8

End your session with 1 round of the Prasara compensation cool down (reference the Prasara
Recovery video).

High Intensity Day:


Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform the following sequence of exercises (refer to the tabata2 video).
Circuits are based on the 20/10 Tabata protocol. Start at the first exercise and do 8 rounds of
20 seconds work followed by 10 seconds rest (in other words, youre working for 20 seconds,
resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until youve
completed all 8 rounds for that movement). Rest 1 minute, then move on to the next exercise,
and so on through the list. Observe the following guidelines throughout RPE: 8-10; RPT: 8 or
higher; RPD: 3 or lower.

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Exercise

Duration

Head Cast

20/10 x 8

Rest

1 minute

Side Semi

20/10 x 8

Rest

1 minute

Lunge Twist

20/10 x 8

Rest

1 minute

Overhead Roll

20/10 x 8

End your session with 1 round of the Prasara compensation cool down (reference the Prasara
Recovery video). RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower.

Hybrid Circuits:
As outlined in the Master Program Chart, youll switch to the Hybrid routine at Week 5.
Warm up with the short Intu-Flow warmup session (reference the Intu-Flow Warmup video).
Perform the following sequence of exercises (reference the tabata3 video).
Circuits are based on the 20/10 Tabata protocol. Start at the first exercise and do 8 rounds of
20 seconds work followed by 10 seconds rest (in other words, youre working for 20 seconds,
resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until youve
completed all 8 rounds for that movement). Rest 1 minute, then move on to the next exercise,
and so on through the list.
On the Moderate Intensity Day, your target is RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower.
On the High Intensity Day, your target is RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower.

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Exercise

Duration

Barbarian Lunge

20/10 x 8

Rest

1 minute

Hammer Throw

20/10 x 8

Rest

1 minute

Head Cast Squat

20/10 x 8

Rest

1 minute

Big Wheel

20/10 x 8

End your session with 1 round of the Prasara compensation cool down (reference the Prasara
Recovery video). RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower.

Thats it. Simply plug this pattern into the Master Program Chart for this chapter and youre all
set to burst-recover-burst with your Clubbells.

The following photos and descriptions are intended to be a reminder of the detailed coaching
guidance presented in the video clips. Please study the videos carefully before you begin this
exercise program.

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Basic Swing
Maintain good crown to coccyx spinal alignment as you fold at the hips into a ski jump
position.
The Basic Swing is propelled by hip snap and leg drivethe arms are just hanging on.
Exhale hard to activate the core, clench your glutes and explode forward, snapping your hips
to full extension and standing tall.
Keep your shoulders packed and maintain arm lock as the Clubbells are propelled
upwards by the force of your hip snap. On the down swing, allow the weight of the descending
Clubbells to pull you back into the beginning ski jump position as you load for another rep.

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4
5

Side Pendulum
Beginning in Order position with hips rooted to one side, cast the Clubbell upward and
away at a 45 degree angle, and establish arm lock and shoulder pack before gravity takes
hold.
As the Clubbell swings in an arc across your frontal plane, continue its momentum by
applying sideways hip snap as you shift your weight to the opposite side hip root.
As the Clubbell momentarily floats weightless at the end of its arc, pull your elbow to your
ribs to catch the Clubbell in order position, shock absorbing with your legs. Use the stored
elastic energy of the shock absorption to launch the Clubbell back out into the next repetition.

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Shoulder Squat
Exhale hard and drive your legs into the floor as you snap your hips forward to launch the
Clubbell directly upwards. You must use sufficient force to propel the Clubbell up to shoulder
height. Maintain good crown to coccyx alignment throughout.
As the Clubbell momentarily floats weightless at the top of its arc, your goal is to rotate it
by driving the handle beneath the barrel. Allow the barrel of the Clubbell to touch down on your
shoulder as you simultaneously squat away from the weight to absorb the shock. It takes
practice and timing to ensure a smooth, soft landing. The Clubbell should land on the meaty
tissue of your traps, not the collarbone or the bony profile at the edge of your shoulder.
Squat until your thighs are parallel to the floor. As you drive back up out of the squat, pop
the Clubbell off your shoulder (dont shrug to do thismaintain shoulder pack), establish arm
lock as the weight descends, and allow it to fold you at the hips while maintaining crown to
coccyx alignment. Youre ready to snap it back up for your next rep.

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Gama Cast
Hold the Clubbell in two-handed order position, with good crown to coccyx alignment and
shoulder pack.
Do not swing the Clubbell into back position. Drive your elbow behind the knob of the
Clubbell and drive the neck behind the barrel to move it over your shoulder into back position.
You must thread your head beneath the far arm. Do not cross your face, and do not break
crown to coccyx alignment to duck your head under. The forearm lifts parallel to the ground
like the face shield on a medieval knights visor. The Clubbell passes through the window of
space above your shoulder, beside your ear.
Photo #4 illustrates proper back position. Elbows are pointed up at the ceiling, shoulders
are packed to transfer the load to your entire structure, and crown to coccyx alignment is
maintained.
Cast the Clubbell back to order position by exhaling hard to activate your core. Contract
your glutes and quads, and at the same time, pull your elbow up and around to pull the neck of
the Clubbell in line with its centre of mass. Be sure to thread your head beneath the far arm as
before.

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Head Cast
Begin in back position, with the Clubbell hanging behind one shoulder (never along the
length of your spine). Maintain crown to coccyx alignment, and shoulder pack to transfer the
weight to your structure.
Exhale hard and tighten your core as you pull your elbows upward and begin to rotate the
Clubbell neck under the barrel. The hand closest to the knob pulls downward as the hand
closest to the barrel pries upward. Drive the Clubbell up until you establish arm lock overhead.
Pause at the top, then tip the barrel head slightly backwards and lower the Clubbell under
control into back position. Remember to cast and return to one side of your head, never in
alignment with your spine.

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Burst-Recovery-Burst

Side Semi
Pay careful attention to your grip on this one. Park your Clubbell safely if youre getting
close to grip failure.
Exhale and lock down your core as you drive your legs into the ground. Use an explosive
sideways hip snap to drive the Clubbell in an arc across your frontal plane. As the downward
phase of the swing clears your knees, use hip sway to absorb and accentuate the motion, and
then explode into the opposite sideways hip snap.
Maintain crown to coccyx alignment throughout. Avoid the temptation to curve your spine
as the Clubbell clears your knees.

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Lunge Twist
Pick up the Clubbell in a barbell grip as shown in Photo 1. Next, rotate from the waist to
hold the Clubbell at your side with the barrel pointing straight back.
Step forward with the opposite side leg (in this case the left), while at the same time
rotating from the waist to bring the Clubbell in an arc in the direction of the stepping leg (in this
case you are rotating towards the left). The Clubbell is held horizontal to your body, and
shoulder pack transfers the weight to your structureif you find your arms fatiguing rapidly,
you may be losing shoulder pack. Your torso faces the Clubbell throughout the movement. Do
not whip the Clubbell around with your arms, but rotate from the torso as a unit.
Push back with your front leg to return to the starting position. Simultaneously reverse the
torso turn so that you rotate back to the start position as your feet return to a shoulder width
stance.

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Overhead Roll
Stand with feet shoulder width apart. Hold the Clubbell in a barbell grip, with the barrel
pointed in the direction of travel. Shoulders are packed and elbows locked to transfer the
weight to your structure.
Contract your glutes and quads hard, and exhale to activate your core. Sway in the
direction of the barrel and return to the starting position. This is a very small motion, a lateral
bending of the spine at the level of your bottom ribs and in the direction of the barrel, then back
to the starting position.
Maintain crown to coccyx alignment, and avoid the temptation of only moving your arms or
only tilting your head back and forth rather than bending from the spine.

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Barbarian Lunge
The Barbarian Lunge combines the Gama Cast with a forward lunge. Please read the
description for the Gama Cast above.
Begin with the Clubbell in back position. As you step forward with the left leg into a lunge,
bring the Clubbell into order position with a Gama Cast over your right shoulder. Your lunge
should end with your front leg bent to parallel to the ground and shin held perpendicular.
Maintain mid-foot balance throughout.
As you drive back out of the lunge, return the Clubbell to back position by reversing the
motion of the Gama Cast. Shift the Clubbell to the left side back position, and then lunge
forward with the right leg as you Gama Cast over your left shoulder for the next rep.

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Hammer Throw
The Hammer Throw takes the Clubbell in a two-handed circle around your frontal plane.
Reread the directions for the Side Semi above. The same sideways hip snap propels the
Hammer Throw, but this time snap it hard enough to drive the Clubbell in an arc all the way
overhead.
Allow the Clubbell to arc with control into the downswing on the opposite side. During the
downswing, load an effective hip root facing the Clubbell, and as it swings past your centerline
accelerate that arc with hip sway and hip snap to drive it all the way to the top again,
continuing the circle.
Pay careful attention to your grip in this exercise, and park your Clubbell if you near the
point of grip failure. Maintain crown to coccyx alignment throughout, and shoulder pack and
arm lock to transfer the weight to your structure.

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Head Cast + Squat


Please reread the directions for the Head Cast above.
Begin with the Clubbell in back position. Perform the Head Cast as before, but drop
simultaneously into a flat foot squat so that you reach thighs-parallel in your squat as your
Head Cast locks out in top position. Return to standing by driving upwards as you
simultaneously yield the Clubbell down into back position.
Take care to maintain good crown to coccyx alignment as you squat with arms overhead.
Dont curve from the spine, but bend from the waist with a straight back.

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Big Wheel
Hold the Clubbell in a barbell grip, as you did in the Overhead Roll. Rotate it into side
order position so that the barrel is pointed up and your thumbs are facing each other along the
neck.
The Big Wheel moves the Clubbell in an arc from one side to the other, beginning
perpendicular at your side with the barrel up, passing just over your eyebrows parallel to the
ground, and ending perpendicular on your opposite side with the barrel facing down. Return to
the starting position by reversing the motion.
This movement requires the same subtle closing of the ribs and lateral spinal bend that
you performed in the Overhead Roll. Maintain crown to coccyx alignment throughout, and
exhale hard to activate your core.

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Chapter 10The Going Ballistic Protocol
The Going Ballistic (GB) protocol was developed by RMAX Faculty Coach Brandon Jones as a
specific conditioning protocol for boxing. But as with so many of our experiments, he quickly
discovered that GB could be applied much more broadly. This is an excellent protocol for any
sport which requires explosive strength or endurance.
Why train specifically for speed?
As this quote reveals, all strength and endurance is velocity-specific:
In most athletic activities, high speed is a very important factor. The strength training for
athletics should therefore be performed at high speed if the skill is performed at high speed.
The slow speed strength developed by resistance training is primarily transferable to athletic
movement only at the slower speed at which it was developed. (Stone and Kroll, 1978.)
If you want to be able to express your power with velocity, you must train with velocity.
We wont go into the detailed reasons behind this or the specific energy systems involved
thats outside the scope of this short introduction. We highly recommend you reference Going
Ballistic: Circular Strength Training for Boxing by Brandon Jones (RMAX.tv Productions,
2005) for that. Our purpose here is to show you how applying the Going Ballistic protocol with
Clubbells will drive your ability to express speed through the roof, and more importantly, to give
you the opportunity to try one of these cycles for yourself.

How Can I Get Fast?


There are two fundamental methods at play in sports performance enhancement: 1) adding
driving forces, and 2) removing restrictive forces.

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Most coaches and systems focus on the former. They seek to increase power, strength, drive,
etc by adding to what the body is capable of. This usually takes the form of weight training,
bodyweight exercise, speed and agility drills, etcbut it will only get you partway to your
potential if you arent addressing #2. You must also remove the parking brake on your
performance. This usually takes the form of Prasara yoga, joint mobility exercises, stretching,
and specific CST compensatory movements designed to release patterns of tension within the
body. Try throwing a punch or swinging a bat while tensing the muscles of your arms, and
youll get an idea of how these tension chains impact the ability to express your skills.
Unless you address both sides of this equation, your body will forever be fighting an internal
war of tension vs. relaxation.
This is especially important when it comes to training for speed.
In addition to the usual parking brakes of overconditioning and tension, we must also
overcome our own anatomy. In simplified terms, the muscles and tendons are home to small
sensory organsgolgi tendon organs and muscle spindleswhich act as governors on our
output. When something out of the ordinary happens, these sensors slam on the brakes to
inhibit that unfamiliar action.
Its a useful evolutionary mechanism to protect us from injury, but its also a gatekeeper that
you must work around if you want to get fast.
Coach Jones recommends three specific ways to do this:
1.

Dont train to failure.

2.

Train at the highest possible velocity to cause a specific adaptation (SAID)

3.

Work explosively / ballistically

Thats exactly what youre going to do in this Clubbell Going Ballistic cycle. Youre going to
work ballistically, but in a very clear, incrementally progressive manner.

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Wait a MinuteTheres Math Involved?
Yes, but dont worryweve figured it all out for you. All you have to do is follow along.
In Coach Joness original program for boxing, he superimposed the velocity and wave
requirements of combat sport overtop of the burst-recover-burst patterns of Tabata protocol,
basing his calculations on the length of a boxing round and the rest time between rounds. By
adding 10% to the active portion of the workout and subtracting 10% from the resting portion,
he knew his athletes would be more prepared than the challenges they faced if they trained
with work periods of 2:12 rounds separated by rest periods of 54 seconds, multiplied by the
number of rounds in the fight.
Since were not training specifically for boxing or for any other sport, were going to make the
goal of our cycle 3 rounds of 2 minutes each, and were going to use 3 different exercises on
each work day.
3 rounds of 2 minutes each is an arbitrary goal, but it gives us a target to aim for, and you will
see significant improvements in your expression of speed-strength by the end of the 28 days.
Youll also walk away with a pretty good sense of how to apply this protocol to your sport or
activity specific goals.

Heres How Well Bring It Together


Well begin with 1 minute rounds and 90 seconds rest between each round. Well gradually
increase that round time on each High Intensity day until we hit Week 4. Well then change
gears slightly in the second half of the programthe duration of each round stays the same,
but we begin to compress the rest time between rounds. Finally, on the last day of the cycle we
hit our goal of 3 rounds of 2 minutes each, with 30 seconds rest between rounds.
Thats it. More reps and more total work completed in less time. From molasses to The Flash
in 28-days.

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You need to add just one more conceptual tool to your kit in order to complete this Going
Ballistic cycle. In addition to keeping track of your Rating of Perceived Technique, Rating of
Perceived Exertion, and Rating of Perceived Discomfort, we want you to add Rating of
Perceived Velocity (RPV):

RPV Scale:

1= No movement

10 = Your personal top speed

We obviously dont expect


round. That would involve
above. He developed RPV
burst-recover-burst pattern
possible.

you to sustain one single burst of activity for an entire 2 minute


going to failurea direct contradiction of Coach Joness advice
to avoid that unhelpful outcome, and in order to ensure that your
keeps on bursting for as large a percentage of each round as

When your RPV goes below 7, stop and rest for 10 seconds. Then resume the round. Your
performance goal is obviously to increase the duration and frequency of these bursts and
minimize those 10 second micro-rests with each subsequent training session. This will ensure
that youre always getting faster as you move through the program, and that youre able to
subjectively quantify your progress.

Now lets get to the program.

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Clubbell Going Ballistic Cycle
This Master Program Chart outlines each phase of your 28-day 4x7 cycle:
Intensity->

No

Low

Moderate

High

Cycle 1

Intu-Flow

Custom Prasara Flow

Ballistic program

Ballistic Program

1 min rounds x 3

1:15 min rounds x 3

90 sec rest times


Ballistic Program

90 sec rest times


Ballistic Program

1:15 min rounds x 3

1:30 min rounds x 3

90 sec rest times


Ballistic Program

90 sec rest times


Ballistic Program

1:30 min rounds x 3

1:45 min rounds x 3

90 sec rest times


Ballistic Program

90 sec rest times


Ballistic Program

1:45 min rounds x 3

1:45 min rounds x 3

90 sec rest times


Ballistic Program

60 sec rest times


Ballistic Program

1:45 min rounds x 3

1:45 min rounds x 3

60 sec rest times


Ballistic Program

45 sec rest times


Ballistic Program

1:45 min rounds x 3

1:45 min rounds x 3

45 sec rest times

30 sec rest times

Cycle 2

Cycle 3

Cycle 4

Cycle 5

Cycle 6

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Custom Prasara Flow

Intu-Flow

Custom Prasara Flow

Intu-Flow

Custom Prasara Flow

Intu-Flow

Custom Prasara Flow

Intu-Flow

Custom Prasara Flow

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Intensity->

No

Low

Moderate

High

Cycle 7

Intu-Flow

Custom Prasara Flow

Ballistic Program

Ballistic Program

1:45 min rounds x 3

2 min rounds x 3

30 sec rest times

30 sec rest times

Levels of Difficulty
These three exercises will make up each Ballistic session on your Moderate and High intensity
days. Pick the level of difficulty appropriate to your current condition. Start at the top and
complete all three rounds of the first exercise before moving on to the second exercise. Round
duration and rest times between rounds are listed in the Master Program Chart above.
Exercise

Level 1

Level 2

Level 3

Drumming Arm Cast

5 lbs mini-Clubbell

10 lbs

15 lbs

Seesaw Head Cast

5 lbs mini Clubbell

10 lbs

15 lbs

Shoulder Cast +
Muscle Out

5 lbs mini Clubbell

10 lbs

15 lbs

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The Daily How-To
The Master Program Chart contains all the set/rep numbers youll need to complete your cycle.
Heres what to do when you reach each of the four different 4x7 days:

No Intensity Day:
Perform a complete Intu-Flow joint mobility session (reference the Intu-Flow Recovery video).
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower.

Low Intensity Day:


Warm up with a brief Intu-Flow session, and perform the full Prasara compensatory movement
flow 3x slow and deep (reference the Prasara Recovery video). RPE: 3-4; RPT: 8 or higher;
RPD: 3 or lower.

Moderate Intensity Day:


Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform a session of Clubbell Drumming Arm Casts, Seesaw Head Casts and Shoulder Cast +
Muscle Outs using the set/rep scheme and rest times for that day, as outlined on the chart
(reference the ballistic video).
End your session with 1 round of the Prasara compensation flow (reference the Prasara
Recovery video). RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower.

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High Intensity Day:
Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform a session of Clubbell Drumming Arm Casts, Seesaw Head Casts and Shoulder Cast +
Muscle Outs using the set/rep scheme and rest times for that day, as outlined on the chart
(reference the ballistic video).
End your session with 1 round of the Prasara compensation flow (reference the Prasara
Recovery video). RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower.

Thats it. Simply plug this pattern into the Master Program Chart for this chapter and youre all
set to Go Ballistic with your Clubbells.

The following photos and descriptions are intended to be a reminder of the detailed coaching
guidance presented in the video clips. Please study the videos carefully before you begin this
exercise program.

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Drumming Arm Cast


The basic arm cast begins in order position. Drive your elbow behind the knob of the
Clubbell, and drive the neck in line behind the centre of mass. Placedo not swingthe barrel
into back position. To return to order, contract your core with a strong exhalation and pull your
elbow up and around to pull the neck of the Clubbell in line with the centre of mass. The
Clubbell passes by your ear just above your shouldernever overhead.
The Drumming Arm Cast begins with one Clubbell in order position and the other in back
position. Simultaneously switch their positions so that they pass the ears in opposite directions
at the same time.

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Seesaw Head Cast


The basic head cast begins in back position, with the Clubbell hanging behind one
shoulder (never along the length of your spine). Maintain crown to coccyx alignment and
shoulder pack to transfer the weight to your structure. Exhale hard and tighten your core as
you pull your elbow upward and begin to rotate the Clubbell neck under the barrel. Drive the
Clubbell up until you establish arm lock overhead. Pause at the top, then tip the barrel head
slightly backwards and lower the Clubbell under control into back position. Remember to cast
and return to one side of your head, never in alignment with your spine.
The Seesaw Head Cast begins with one Clubbell overhead in torch position and the other
in back position. Simultaneously switch their positions so that they pass the ears in opposite
directions at the same time.

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Shoulder Cast + Muscle Out


Begin with the Clubbell in back position. Maintain crown to coccyx alignment, and keep
your shoulder packed. Pull your elbow down while flexing your lat to bring the Clubbell to side
order positionthe movement resembles unsheathing a sword. Next, push the Clubbell out
from your side until it is at arms length and shoulder height in side muscle out position. Drive
your elbow pit toward the sky and flex your tricep to ensure arm lock and shoulder pack.
Reverse the movement by pulling your elbow in to your side to reestablish side order
position, then reverse the shoulder cast to place the Clubbell in back position.

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Chapter 11Density Training
Ryan has done more Clubbell density cycles than anyone on the planet. In this section he
shares the very same programs he used to put the 4x7 protocol to its ultimate test.
Any sane person would consider regular Density Training to be challenge enough. We
recommend you spend several cycles there before moving on to the next challenge: for those
who live to train, we present Double Density Cycles. And finally, for those with the same slate
of character flaws as Coach Murdock, well walk you through the steps he took to conquer
Double Bruiser Double Density training.

What is Density Training?


Originally developed by Ethan Reeve, Strength and Conditioning Coach at Wake Forest
University, Density Training as presented by RMAX Founder Scott Sonnon is a new approach
to periodization within a cycle.
Traditional training cycles break the athletic year into phases, during which separate training
cycles are worked to develop the specific attributes needed by a well-rounded athlete:
strength, endurance, power, etc. These cycles are never combined because of the danger of
cocktailing trainingworking competing energy systems or attributes within the same cycle
results in haphazard and often undesirable outcomes.
Density training changes all that. This protocol allows you to take a specific movement or skill
set and cascade through a full range of attributes within a single cycleand without risk of
cocktailing your training. We do this by making incremental steps through each major energy
system.

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We begin with the strength and power range, 5-7 reps per set. We then shift to functional
hypertrophy, the 8-10 rep range, to add just enough useful muscle mass to see us through the
program. Once thats nailed down, its onwards to the 11-15 rep range, the slow intense burn
of muscular endurance. Beyond 15 reps we push into circulo-respiratory endurance (cardio).
The cycle is capped off with the ultimate challenge in mental toughness trainingthe 100 rep
Century.
Heres a simple chart to illustrate how it all lines up:

Strength and Power

5 7 Reps

Hypertrophy (Muscle Growth)

8 10 Reps

Muscular Endurance

11 15 Reps

Circulo-Respiratory Endurance

13 15 Reps

Mental Toughness

40 + Reps

Why the 100 rep Century? Because the mental toughness you develop by facing your physical
limits in training builds a reserve you can draw on when real world conditions put your back
against the wall. You learn to separate feelings of discomfort and the bodys fear response
from signals of actual harm. You learn to maintain a relaxed face so tension doesnt irradiate.
You come to develop an accurate gauge for what you can push through and what you
shouldnt. Your training should prepare you for the challenges youll face in lifebecause were
all training for life.

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Show Me The Numbers!
As with anything in Circular Strength Training, Incremental Progression is the key to getting
there faster and remaining injury-free.
Density Training works by decreasing the number of sets while increasing the number of reps,
always keeping the total volume of the training session at 100your end goal with the Century
challenge.
Heres how the steps line up:

25 sets of 4 in 25 minutes
20 sets of 5 in 20 minutes
17 sets of 6 in 17 minutes
15 sets of 7 in 15 minutes
13 sets of 8 in 13 minutes
11 sets of 9 in 11 minutes
10 sets of 10 in 10 minutes
1 set of 100

Youll perform one set every minute until youve done them all. As you can see, were
compressing the rest time throughout the program while keeping the total volume the samea
great Incremental way to build up to 100 nonstop reps.

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Lets look at an example in case it isnt clear. Start your reps at the top of the minute, when that
second hand hits twelve. Imagine that 4 reps of your chosen exercise takes 7 to 10 seconds to
complete. The remainder of that minute50 secondsis yours to rest. Shake it off, and when
that second hand reaches the start of the next minute, pick up your Clubbell and do your next
set. By the time you reach the final stage, where youre completing 10 reps in a row, those 10
reps may take 30 or 40 seconds. Your rest time is cut drastically, requiring you to complete
more work in less time, to shake it off faster, recover your reserves, and get right back in the
game. But youll be ready because you got there incrementally.
Density Training on its own is an incredibly effective protocol, one that allows you to totally own
a movement or a skill throughout its full range of expressible attributes. But when you combine
Density Training with the 4x7 method of periodization, the results are nothing short of
astonishing.
Heres how Density Training fits into a 4x7 program:
No Intensity Day - Intu-Flow joint mobility
Low Intensity Day Prasara Yoga compensatory movement flow
Moderate Intensity Day Clubbell session
High Intensity Day - another Clubbell session, but bumped up one ratchet from the previous
Moderate day

Now lets get to the programs.

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Chapter 12The Basic Clubbell Density
Cycle
I've never experienced a more amazing rate of progress with Density Training as I have when
combining them with 4x7.
In the past, I used to train a Clubbell density cycle about 3 times per week, and it took 1 to 2
weeks to move up to the next level in the progression. With 4x7, I was able to bump up a level
on every high intensity day. In other words, I was going up a level twice per week. I found that
nothing short of incredible.
It always played out in exactly the same way. On every High Intensity day, I finished my
training convinced that I'd never be able to bump up another level on the next High Intensity
day. It had just been too tough and I would never adapt in time. Four days later, when the High
day rolled around again, I always discoveredmuch to my amazement that my body had
been primed by the Moderate Intensity day and that Id assimilated the gains of the prior
sessions. The new level was always a challenge, but I never failed to nail it.
This is only possible because of the brilliant way 4x7 structures recovery and unloading
alongside priming with an activity level that is gradually ramping up.
Youll follow exactly the same pattern I did in your own Clubbell Density Cycle. On each
Moderate Intensity day youll perform the same workout you did on the prior High Intensity day.
And on each High Intensity day youll increase to the next level of the density progression.
(Dont worry if this sounds confusingyoull see from the chart on the following page how
elegantly simple it actually is.)
Youll perform your 100 rep Century challenge on the final High Intensity day of the cycle.
Let your first Density Cycle be with the Clubbell Swipe.

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Clubbell Swipe Density Cycle
This Master Program Chart outlines each phase of your 28-day 4x7 cycle:
Intensity->

No

Low

Cycle 1

Intu-Flow

Custom Prasara
Flow

Cycle 2

Intu-Flow

Custom Prasara
Flow

Cycle 3

Intu-Flow

Custom Prasara
Flow

Cycle 4

Intu-Flow

Custom Prasara
Flow

Cycle 5

Intu-Flow

Custom Prasara
Flow

Cycle 6

Intu-Flow

Custom Prasara
Flow

Cycle 7

Intu-Flow

Custom Prasara
Flow

Moderate

High

Clubbell Swipe
Clubbell Swipe
25 sets of 4 in 25
20 sets of 5 in 20
minutes
minutes
Clubbell Swipe
Clubbell Swipe
20 sets of 5 in 20
17 sets of 6 in 17
minutes
minutes
Clubbell Swipe
Clubbell Swipe
17 sets of 6 in 17
15 sets of 7 in 15
minutes
minutes
Clubbell Swipe
Clubbell Swipe
15 sets of 7 in 15
13 sets of 8 in 13
minutes
minutes
Clubbell Swipe
Clubbell Swipe
13 sets of 8 in 13
11 sets of 9 in 11 minutes
minutes
Clubbell Swipe
Clubbell Swipe
11 sets of 9 in 11 minutes
10 sets of 10 in 10
minutes
Clubbell Swipe
Clubbell Swipe
10 sets of 10 in 10
1 set of 100
minutes

Levels of Difficulty
Exercise

Level 1

Level 2

Level 3

Clubbell Swipe (Men)


Clubbell Swipe (Women)

15 lbs
10 lbs

20 lbs
15 lbs

25 lbs
20 lbs

Do not change weights mid-cycle. You must complete all stages of the program with the same
weight. If you begin with the 15s, finish with the 15s.

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The How-To
The Master Program Chart on the previous page contains all the set/rep numbers youll need
to complete your cycle. Heres what to do when you reach each of the four different 4x7 days:

No Intensity Day:
Perform a complete Intu-Flow joint mobility session (reference the Intu-Flow Recovery video).
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower.

Low Intensity Day:


Warm up with a brief Intu-Flow session, and perform the full Prasara compensatory movement
flow 3x slow and deep (reference the Prasara Recovery video). RPE: 3-4; RPT: 8 or higher;
RPD: 3 or lower.

Moderate Intensity Day:


Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform a session of Clubbell Swipes using the set/rep scheme for that day, as outlined on the
chart (reference the swipe video).
End your session with 1 round of the Prasara compensation flow (reference the Prasara
Recovery video). RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower.

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High Intensity Day:
Warm up with the short Intu-Flow warmup session (reference the Intu-Flow WarmUp video).
Perform a session of Clubbell Swipes using the set/rep scheme for that day, as outlined on the
chartitll be one level above the session you performed yesterday (reference the swipe
video).
End your session with 1 round of the Prasara compensation flow (reference the Prasara
Recovery video). RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower.

Thats it. Simply plug this pattern into the Master Program Chart for this chapter and youre all
set to reap the rewards Clubbell Density Training will bring.

The following photos and descriptions are intended to be a reminder of the detailed coaching
guidance presented in the video clips. Please study the videos carefully before you begin this
exercise program.

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4
5

Swipe
Maintain good crown to coccyx spinal alignment as you fold at the hips into a ski jump
position. Exhale hard to activate your core, clench your glutes and explode forward, snapping
your hips to full extension and standing tall. Keep your shoulders packed and maintain arm
lock as the Clubbells are propelled upward by the force of your hip snap.
As the Clubbells momentarily float weightless at the top of their arc, break arm lock and tilt
the barrels toward your shoulders. Drive your elbows behind the knobs of the Clubbells and
drive the neck behind the barrel to move them over your shoulder into back position. Shock
absorb with a slight knee dip. Elbows are pointed up at the ceiling, shoulders are packed to
transfer the load to your entire structure, and crown to coccyx alignment is maintained.
Cast the Clubbells back to the front by exhaling hard to activate your core. Contract your
glutes and quads, and at the same time pull your elbows up and around to pull the neck of the
Clubbell in line with its centre of mass. Reestablish arm lock before gravity takes over. On the
down swing, allow the weight of the descending Clubbells to pull you back into the beginning
ski jump position as you load for another rep.

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If Youve Never Done a Clubbell Swipe
If youre totally new to Clubbells and youve never done a Clubbell Swipe, youve got some
homework to do before youre ready to tackle this challenging combination route.
Your prep will carry through three phases or steps. Once youve nailed down the exercises in
one step so that you can do them comfortably at a level of 5 sets of 5 reps, drop those and
move on to the next step. First nail down each exercise with a single Clubbell, on both sides,
and then do them double Clubbell.

Step One: Basic Swing and Clean to Order


With both of these exercises, focus on allowing the hip snap to drive the weight up. In the
Swing, keep an eye on your arm lock. In the clean to order, be sure to shock absorb with the
entire body as you catch the weight in the Order position, stopping it on a dime. Clean to Order
drives straight up with the hip snap, and is not a swing.

Step Two: Pendulum and Arm Cast


Putting the Basic Swing and Clean to Order together creates the Pendulum. With the
Pendulum, focus on allowing the hip snap to propel the weight, then reel in the Clubbell when it
hits that weightless moment at the top of the swing. Shock absorb with your legs in the Order
position, and stop it on a dime. When launching the Clubbell back out from Order position,
establish full arm lock before gravity takes over.
With the Arm Cast, focus on keeping your elbow up and establishing a good back position.
Dont drag the Clubbell across your shoulder when casting it back to Order; instead, focus on
drawing it over with a strong core contraction.

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Step Three: The Swipe
Finally, incorporate these movements into the complete Swipe. Do it choppy at first; in other
words, do the Pendulum, pause for a beat in Order, and do the Arm Cast. Once that feels
comfortable, hem out the Order position and make it a smooth Swipe.
Remember to reference the swipe video for a visual example of these preparatory
movements.
Build each step to a volume of 5 sets of 5 repsfirst with single Clubbell, then with double
Clubbellbefore moving on to the next step. Complete all 3 of these preparatory steps before
attempting the Swipe Density Cycle.
This prep phase could take anywhere from 2 weeks to 1 month.

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Chapter 13The Double Density Protocol
Clubbell Double Density Training is for those who live to train. Athletes dedicated enough to
brave this challenge will reap significant functional muscle growth, improved stamina, strength,
and muscular endurance. But be warned: it isnt for the fainthearted.
A Double Density cycle involves performing two separate density cycles in an AM/PM split,
with an Intu-Flow joint mobility session sandwiched between them for active recovery. The
program culminates in one of the most grueling mental toughness challenges youll ever face:
two 100 rep Century challenges in one day.
Double Density training takes advantage of a neurological/biochemical phenomenon that well
refer to as recovered but not reset. Placing two short-duration work sessions in the same day
separated by about 12 hoursstrikes a balance between neurological rest and neurological
recovery. The general rule is that if you go past approximately 24 hours youll be fully rested,
but at around 12 hours you can be actively recovered but not fully rested.
This approach was created by our Coach Scott Sonnon, and inspired by his time in Russia. He
told us that when he was training in Russia his strength and conditioning coach took them
through training once every 6 hours around the clock for 5-day blocks. This from Coach
Sonnons Big Book of Clubbell Training:
When recovered but not reset, your central nervous system still hums with excitement but you
have recovered sufficiently from the prior session to work again. This allows you to
supercharge a download into your muscle software. Its like temporarily having extra RMAX to
operate your computer.

These time windows vary based upon the individual. Some recover faster than others. Youll
have to experiment a bit to see where you fall on the spectrum, but the general rule is that
neurological stimulation peaks between 8-12 hours after exercise, decreasing to reset at 20
-24. If youre under approximately half a day when you train again, you cut into your recovery.

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Coach Murdock, who has done more Clubbell Density and Double Density cycles than anyone
on the planet, writes:
I usually hit the morning session around 8:15amas a writer Im not an early morning person,
and morning training is a torture for me. My afternoon session starts between 4 and 5:30pm. I
find I can usually hit the second session about 6 hours after the first. Anything less than that is
pushing it, especially if the exercises are tough ones.

Coach Murdock wrote in the prior chapter that he was amazed by the way 4x7 allowed him to
make such rapid progress through the Density Training steps, ratcheting up on every High
Intensity day (twice per week!). When he extended his experiments to Double Density training,
he found the same to be true. The 4x7 method of periodization easily carried this increased
rate of adaptation. When you combine that with the recovered but not reset neurological
training window, youre talking serious gains!

Do not attempt Double Density Training until you have 5 or 6 Basic Density cycles under your
belt.
This program is not suggested for those with highly physical jobs, or those doing other types of
strength and conditioning. Make this a fully dedicated cycle, or leave it for later.

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Clubbell Double Density CycleMill and Bullwhip
This Master Program Chart outlines each phase of your 28-day 4x7 cycle:
Intensity->

No

Low

Moderate

High

Cycle 1

Intu-Flow

Custom Prasara
Flow

Cycle 2

Intu-Flow

Custom Prasara
Flow

Cycle 3

Intu-Flow

Custom Prasara
Flow

Cycle 4

Intu-Flow

Custom Prasara
Flow

Morning: Mill
25 sets of 4 in 25
minutes
Intu-Flow
Afternoon: Bullwhip
25 sets of 4 in 25
minutes
Morning: Mill
20 sets of 5 in 20
minutes
Intu-Flow
Afternoon: Bullwhip
20 sets of 5 in 20
minutes
Morning: Mill
17 sets of 6 in 17
minutes
Intu-Flow
Afternoon: Bullwhip
17 sets of 6 in 17
minutes
Morning: Mill
15 sets of 7 in 15
minutes
Intu-Flow
Afternoon: Bullwhip
15 sets of 7 in 15
minutes

Morning: Mill
20 sets of 5 in 20
minutes
Intu-Flow
Afternoon: Bullwhip
20 sets of 5 in 20
minutes
Morning: Mill
17 sets of 6 in 17
minutes
Intu-Flow
Afternoon: Bullwhip
17 sets of 6 in 17
minutes
Morning: Mill
15 sets of 7 in 15
minutes
Intu-Flow
Afternoon: Bullwhip
15 sets of 7 in 15
minutes
Morning: Mill
13 sets of 8 in 13
minutes
Intu-Flow
Afternoon: Bullwhip
13 sets of 8 in 13
minutes

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Intensity->

No

Low

Moderate

High

Cycle 5

Intu-Flow

Custom Prasara
Flow

Morning: Mill
13 sets of 8 in 13
minutes
Intu-Flow

Morning: Mill
11 sets of 9 in 11
minutes
Intu-Flow

Afternoon: Bullwhip
13 sets of 8 in 13
minutes

Afternoon: Bullwhip
11 sets of 9 in 11
minutes

Morning: Mill
11 sets of 9 in 11
minutes
Intu-Flow
Afternoon: Bullwhip
11 sets of 9 in 11
minutes
Morning: Mill
10 sets of 10 in 10
minutes
Intu-Flow
Afternoon: Bullwhip
10 sets of 10 in 10
minutes

Morning: Mill
10 sets of 10 in 10
minutes
Intu-Flow
Afternoon: Bullwhip
10 sets of 10 in 10
minutes
Morning: Mill
1 set of 100
Intu-Flow
Afternoon: Bullwhip
1 set of 100

Cycle 6

Intu-Flow

Custom Prasara
Flow

Cycle 7

Intu-Flow

Custom Prasara
Flow

Levels of Difficulty
Exercise

Level 1

Level 2

Level 3

Clubbell Mill & Bullwhip (Men)

15 lbs

20 lbs

25 lbs

Clubbell Mill & Bullwhip (Women)

10 lbs

15 lbs

20 lbs

Do not change weights mid-cycle. You must complete all stages of the program with the same
weight. If you begin with the 15s, finish with the 15s.

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The How-To
The Master Program Chart on the previous page contains all the set/rep numbers youll need
to complete your cycle. Heres what to do when you reach each of the four different 4x7 days:

No Intensity Day:
Perform a complete Intu-Flow joint mobility session (reference the Intu-Flow Recovery video).
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower.

Low Intensity Day:


Warm up with a brief Intu-Flow session, and perform the full Prasara compensatory movement
flow 3x slow and deep (reference the Prasara Recovery video). RPE: 3-4; RPT: 8 or higher;
RPD: 3 or lower.

Moderate Intensity Day:


Morning Session: Warm up with the short Intu-Flow warmup session (refer to the Intu-Flow
WarmUp video). Perform a session of Clubbell Mills using the set/rep scheme for that day, as
outlined on the chart (reference the doubledensity video). End that session with 1 round of
the Prasara compensation flow (reference the Prasara Recovery video). RPE: 5-7; RPT: 8 or
higher; RPD: 3 or lower.
Afternoon Session: Warm up with the short Intu-Flow warmup session (refer to the Intu-Flow
WarmUp Recovery video). Perform a session of the Clubbell Bullwhip using the set/rep
scheme for that day, as outlined on the chart (reference the doubledensity video). End that

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session with 1 round of the Prasara compensation flow (reference the Prasara Recovery
video). RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower.

High Intensity Day:


Morning Session: Warm up with the short Intu-Flow warmup session (refer to the Intu-Flow
Warm Up video). Perform a session of Clubbell Mills using the set/rep scheme for that day, as
outlined on the chartitll be one level above the session you performed yesterday (reference
the doubledensity video). Finally, end your session with 1 round of the Prasara compensation
flow (reference the Prasara Recovery video). RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower.

Afternoon Session: Warm up with the short Intu-Flow warmup session (refer to the Intu-Flow
WarmUp video). Perform a session of Clubbell Mills using the set/rep scheme for that day, as
outlined on the chartitll be one level above the session you performed yesterday (reference
the doubledensity video). Finally, end your session with 1 round of the Prasara compensation
flow (reference the Prasara Recovery video). RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower.

Thats it. Simply plug this pattern into the Master Program Chart for this chapter and youre all
set to reap the rewards Clubbell Double Density Training will bring.

The following photos and descriptions are intended to be a reminder of the detailed coaching
guidance presented in the video clips. Please study the videos carefully before you begin this
exercise program.

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Mill
Use side hip snap to propel the Clubbell in an arc to the outside. When the Clubbell
reaches the weightless portion at the top of its arc, break arm lock and reel it in to back
position. The movement resembles sheathing a sword behind your back.
Shock absorb by dipping slightly with the knees, and rotate your torso to the inside.
Simultaneously, cast the Clubbell to the front across your centerline by pulling your elbow
down and over your shoulder. Reestablish arm lock before gravity takes over. Allow the
downward swing of the Clubbell to pass by your knees, and use side hip snap to propel it back
up the other side, into the next rep.

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1
6

Bullwhip
Begin with the Clubbell on the floor at your side, with good crown to coccyx alignment and
shoulder pack. As you drive with your legs to standing position, lift the Clubbell with your elbow
pointed upward, pulling the neck in line with the barrel.
The Clubbell hangs perpendicular to the ground as you thread your head, extending your
forearm to your far shoulder. Reach beyond your shoulder and revolve the Clubbell around
your shoulder to far side back position. Continue until you arrive at near side back position.
Cast the Clubbell to the front by exhaling hard to activate your core, and at the same time
pulling your elbow up and around to pull the neck of the Clubbell in line with its centre of mass.
Reestablish arm lock before gravity takes over. Allow the down swing to pull you back into the
beginning position as you load for another rep.

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Chapter 14The Ultimate in Functional
Hypertrophy: Double Bruiser Double
Density Training
The 45 lbs Clubbell is affectionately referred to as The Bruiser for a reason.
Double Bruiser Double Density Training represents the ultimate in functional hypertrophy. But
be warned! This is only for those with the same list of character flaws as Coach Murdock.
Enter this program at your own risk.
Weve included this chapter to give you a sneak peek into the kind of experiments the RMAX
Faculty and Head Coaches put themselves through when beta testing a new theory. Coach
Murdock writes:
When Coach Sonnon first began testing his 4x7 protocol on the Faculty coaches, I undertook an
experiment to see how far I could push the rate of adaptation of this exciting new method of
periodization. In all cases I was able to ratchet up on the density cycle twice a week (compared to once
every week or week and a half doing it the old way, without the wave). But the biggest challenge in this
last Double Bruiser phase was to release the accumulated tension from my hips and piriformis between
Clubbell sessions. Deep and thorough Prasara is essential if you hope to make it to the end.

Im going to lay the entire program out for you here. But fair warningfollow all the steps in exactly the
order Ive set them out. Safe incremental progression is essential with this one, as is paying diligent
attention to your training on the recovery days.

Every CST knows the saying, You cant lie to the Bruiser. The Bruiser will hunt out and find
your every weakness. The Bruiser knows what youre thinking, and when youre in doubt. The
Bruiser will reveal the tiniest flaw in your exercise form, forcing you to drop back down to a
lighter weight until youve shored up the holes in your game.
Because of that, this program is for very experienced Clubbell swingers only.

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The Sequence

We havent included detailed program charts for this chapter, because you already know the
format. Simply plug the following exercises into the Double Density Master Program chart from
Chapter 13.
Youll find photos of each exercise at the end of this chapter, as well as video links so you can
see them each in motion.
Working up to Double Bruiser Double Density will require you to complete four progressive 4x7
cycles. It takes tenacity, determination, and an iron will get there. Heres how Coach Murdock
did it.

Stage One
The first step is to complete a Double Density cycle with relatively easier movements, using
the 15 lbs Clubbells.
You should already have completed the Mill and Bullwhip Double Density cycle from Chapter
13. If not, go back and do it now.

Stage Two
Choose a less challenging movement with the 15s for your morning session, and a
challenging movement with the Bruiser for your afternoon session. Our goal is to ramp up the
overall challenge incrementally.

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For the purposes of our example, your morning exercise is the Reverse Mill with 15s. Your
afternoon exercise is the Bruiser Clockwork Squat. Reference the ultimatedensity1 video.

Stage Three
The third step involves choosing a very challenging movement with the 15s for your morning
session. It should be a movement you dont think you can complete 100 reps with. Trust in the
4x7 to see you through. But choose something which feels unrealistic to you. For your
afternoon session, choose a Bruiser exercise which is less challengingitll be tough, but it
should be one you think you can handle for 100 reps.
For this example, your morning exercise is the Crossbow with the 15s. Your afternoon
exercise is the Bruiser Swipe. Reference the ultimatedensity2 video.

Step Four
This is itthe final stage. No matter what movement you choose, this is going to be tough.
Youre doing a Bruiser density workout in the morning and a Bruiser density workout in the
afternoon. This will put some serious tension into your system. We advise you to significantly
increase the time you spend on slow, deep Prasara work, and to use specific Prasara releases
throughout the day to address areas where tension tends to accumulate for you.
Your morning exercise is the Whack-a-Mole. Your afternoon exercise is the Bruiser Side
Swipe. Reference the ultimatedensity3 video.
At the time of this writing, Coach Murdock is the only person at RMAX to have completed this
program.
Do you have what it takes to join this most elite rank of Clubbell swinging?

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Reverse Mill
Use side hip snap to propel the Clubbell in an arc across your centerline and up the far
side. Rotate your torso to follow the Clubbell. When the Clubbell reaches the weightless
portion at the top of its arc, break arm lock and reel it in to back position, passing over the
shoulder of the arm that is holding the Clubbell.
Shock absorb by dipping slightly with the knees, and rotate your torso to the outside.
Simultaneously, cast the Clubbell to the side by pulling your elbow down while flexing your lat
the movement resembles unsheathing a sword.
Reestablish arm lock before gravity takes over. Allow the downward swing of the Clubbell
to pass by your knees, and use side hip snap to propel it back up the other side, into the next
rep.

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7
6

8
Clockwork Squat
Begin with the Clubbell on your left shoulder. Squat until your thighs are parallel to the
floor. As you drive back up out of the squat, pop the Clubbell off your shoulder (dont shrug to
do thismaintain shoulder pack), and establish arm lock as the weight descends.
Allow the downward swing of the Clubbell to pass by your knees, and use side hip snap to
propel it back up the other side. You must use sufficient force to propel the Clubbell up to
shoulder height on the opposite side. Maintain good crown to coccyx alignment throughout.
As the Clubbell momentarily floats weightless at the top of its arc, rotate it by driving the
handle beneath the barrel. Allow the barrel of the Clubbell to touch down on your shoulder as
you simultaneously squat away from the weight to absorb the shock. It takes practice and
timing to ensure a smooth, soft landing. The Clubbell should land on the meaty tissue of your
traps, not the collarbone or the bony profile at the edge of your shoulder. Drive back up out of
the squat, launch the Clubbell, and repeat to the other side.

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2
1

Crossbow
Exhale hard to activate your core, clench your glutes and explode forward, snapping your
hips to full extension and standing tall. Keep your shoulders packed and maintain arm lock as
the Clubbells are propelled upward by the force of your hip snap.
As the Clubbells momentarily float weightless at the top of their arc, break arm lock and tilt
the barrels toward your shoulders. Drive your elbows behind the knobs of the Clubbells and
drive the neck behind the barrel to move them over your shoulder into back position. Shock
absorb with a slight knee dip. Elbows are pointed up at the ceiling, shoulders are packed, and
crown to coccyx alignment is maintained.
Exhale hard to contract your core, and cast the Clubbells to both sides simultaneously by
pulling your elbows up and out, and pulling the neck of the Clubbells in an arc to muscle out
position on both sides. Drive your elbow pits toward the sky and flex your triceps to ensure arm
lock and shoulder pack. Break arm lock to arc in and place the Clubbells into back position
once again, taking care not to bang them together.
Cast the Clubbells to the front by pulling the elbows up and around to pull the neck of the
Clubbell in line with its centre of mass. Reestablish arm lock before gravity takes over. On the
down swing, allow the weight of the descending Clubbells to pull you back into the beginning
ski jump position as you load for another rep.

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7
6

8
Bruiser Swipe
Maintain crown to coccyx alignment as you fold at the hips into a ski jump position. Exhale hard
to activate your core, clench your glutes and explode forward, snapping your hips to full extension and
standing tall. Keep your shoulders packed and maintain arm lock as the Clubbell is propelled upward by
the force of your hip snap.
As the Clubbell momentarily floats weightless at the top of its arc, break arm lock and tilt the barrel
toward one shoulder. Drive your elbow behind the knob of the Clubbell and drive the neck behind the
barrel to move it over your shoulder into back position. You must thread your head beneath the far arm.
Do not cross your face, and do not break crown to coccyx alignment to duck your head under. The
forearm lifts parallel to the ground like the face shield on a medieval knights visor, and the Clubbell
passes through the window of space above your shoulder.
Shock absorb with the knees as the Clubbell reaches back position, then cast it to the front by
pulling your elbows up and around to pull the neck of the Clubbell in line with its centre of mass. Be
sure to thread your head beneath the far arm as before. Reestablish arm lock before gravity takes over.
On the down swing, allow the weight of the descending Clubbell to pull you into the beginning ski
jump position as you load for another rep.

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Whack-a-Mole
Begin in back position, with the Clubbell hanging behind one shoulder (never along the
length of your spine). Maintain crown to coccyx alignment and shoulder pack.
Cast the Clubbell to order position by exhaling hard to activate your core. Contract your
glutes and quads, and at the same time pull your elbow up and around to pull the neck of the
Clubbell in line with its centre of mass. Be sure to thread your head beneath the far arm. Drop
simultaneously into a flat foot squat so that you reach thighs-parallel in your squat as Clubbell
stops in order position.
Return to standing by driving upwards as you simultaneously return the Clubbell to back
position by driving your elbow behind the knob of the Clubbell and driving the neck behind the
barrel to move it over your shoulder. You must thread your head beneath the far arm. Do not
cross your face, and do not break crown to coccyx alignment to duck your head under. The
forearm lifts parallel to the ground like the face shield on a medieval knights visor.

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1
6

Side Swipe
Use an explosive sideways hip snap to drive the Clubbell in an arc across your frontal
plane. You must use sufficient force to propel the Clubbell up to shoulder height on the
opposite side.
As the Clubbell momentarily floats weightless at the top of its arc, rotate it by driving the
handle beneath the barrel. Turn your torso to face the incoming Clubbell by rooting on the
opposite hip. Drive your elbow behind the knob of the Clubbell and drive the neck behind the
barrel to move it over your shoulder into back position. You must thread your head beneath the
far arm. Do not cross your face, and do not break crown to coccyx alignment to duck your
head under. The forearm lifts parallel to the ground like the face shield on a medieval knights
visor, and the Clubbell passes through the window of space above your shoulder.
Shock absorb with the knees as the Clubbell reaches back position, then cast it out again
by pulling your elbows up and around to pull the neck of the Clubbell in line with its centre of
mass. Be sure to thread your head beneath the far arm as before. Reestablish arm lock before
gravity takes over.
As the downward phase of the swing clears your knees, use hip sway to absorb and
accentuate the motion, and then explode into the opposite sideways hip snap. Repeat the
Swipe on the opposite side.

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Further Resources
Further Resources
We hope youve enjoyed this journey into the exciting world of Clubbell swinging. If youre
anything like us, this introduction to the Circular Strength Training system will spark a new
desire to explore the entire range of health, wellness and peak performance available through
this unique method of training.
Weve provided this list of resources for those who would like to know more about the areas
we touched on in The Clubbell Training Black Book course.

Joint Mobility
The Intu-Flow DVD is the place to begin rebuilding the health of your joints, regaining control of
your natural movement and rediscovering your full range of motion.

Prasara Yoga Compensatory Movement


The Prasara Instructional Series A DVD is the place to deepen your exploration of the
compensatory movement ring of Circular Strength Training. It contains 5 complete Prasara
flows accompanied by detailed instructions on each pose and transition.

Clubbell Training
The Encyclopedia of Clubbell Training is a comprehensive collection of the fundamental club
swinging exercises of the CST system.

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Further Resources
The Big Book of Clubbell Training explores the history of traditional club swinging and the
theory behind Clubbell swinging as practiced in CST. It also includes photos of the
fundamental Clubbell exercises and chapters on program design.

The 4x7 Protocol


4x7: The Magic in the Mundane was the first 4x7 training resource, and the inspiration behind
The Clubbell Training Black Book.
The 4x7 Wave Volume One: Bodyweight Exercise Revolution explores bodyweight-only
training programs using the 4x7 model of periodization.

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