Ryan Murdock traveling in Jordan.

If you’ve been following the blog for awhile, I’m sure you know that I’m a big proponent of the Circular Strength Training system. Ryan Murdock is on the Faculty, in charge of bringing CST to the world, and he has a revolutionary way of sharing his health-first fitness viewpoints. I guarantee that you’ll learn something new by listening in on this call. Plus, Ryan is a great story-teller, and he’s gives us a glimpse into some of his travel adventures.  Some of the key points we covered include:

- How martial art will change your worldview and set you on the path of personal mastery, preparing you for all of life’s challenges. (also, why CST jives with most martial artists especially)

- Why joint mobility is Ryan’s “daily minimum,” and how he uses it to stay in tip-top shape year round.

- The best bodyweight training methods for achieving your health-first fitness goals at home or on the road.

- Health and Fitness Insights we can learn from visiting indigenous people from obscure places in the world.

- How to kill giant cockroaches that scurry around your hotel room! (one of Ryan’s stories from traveling in Burma with his girlfriend)

Listen to the interview here:

John Sifferman Interviews Ryan Murdock (54 Minutes in Length)

I want to thank Ryan again for doing this interview. It is an honor to learn from someone who carves out his own path in life and sets a fine example for us all. Be sure to check out his sites:

http://RyanMurdock.com
http://rmaxstaff.com/murdock
http://BodyweightExerciseRevolution.com

Here are some ways you can get started with CST today:

Clubbell Quick-Start Training Packages can be found halfway down this page (you can find more info about clubbells on the official site here http://clubbell.tv.com)

Prasara Yoga Introductory Package – Book here, Instructional DVD here.

Joint Mobility Training Package (more info about mobility training on my site here)

As always, if you have any questions about what was discussed on the call, how to get started, or about the products themselves, please leave a comment below or use the Contact page above.

To your health and success,

Fitness Professional and CST Student

P.S. For more information about clubbell training and prasara yoga, I recommend Scott Sonnon’s programs The Encyclopedia of Clubbell Training and his book Prasara Yoga.

This is my first official clubbell competition, and I competed in the 15 lbs division.  Here are my results…

Total Double Clubbell Swipes completed in 10 minutes: 160

Total Single Clubbell Mills completed in 10 minutes: 128 (129R, 128L)

Total Score: 288 Points

Notes:

A hot day and a mild headache are perfect conditions for high rep clubbell swinging! I warmed up with some joint mobility exercises from head to toe, core to periphery – most were taken from the Intu-Flow program. During the swipes event, I tried to focus on nothing except me and the clubbells. I just wanted my mind and body to be entirely wrapped up in the act of swinging, since I knew that my grip would fatigue eventually (around rep 80). I didn’t focus on numbers or the time except the occasional glance. It was just me and movement.

I did make one mistake during the swipes. After coming out of shoulder park, I should have placed them into back position before casting forward.

After the swipes event, I spent some time doing full body vibrations ala RESET style and some more joint mobility to stay loose and recover for the mills event. I also stood in front of the fan with an ice pack on my head, trying to drown out the headache and bring my body temperature back down. 25 minutes later, I was back at it again.

I was very confident going into the mills event, knowing that I shouldn’t need any rest since I’ve done high rep mills before. However, I can say with assurance that I left every single repetition I had in me on that platform with the mills. That last rep with the left arm was all I had left. I had never done a timed event for mills, so I sped through it a little too fast than I should have. Good learning experience!

All in all, it was a good experience and a fun time. Can’t wait to get a pair of 25’s to start playing with!

If you’d like to learn more about club swinging or get involved with clubbell sport, then here are some resources:

Official Clubbell Site:
http://clubbell.tv

Clubbell Shop:
https://rmaxinternational.3dcartstores.com/Clubbells_c_8.html

My Clubbell Resources here on the blog:
John Reviews the Clubbell Training Tool

Two-handed clubbell training highlights video

Interview with Clubbell Inventor and ICS World Record Holder Scott Sonnon

Interview with CST Head Coach Adam Steer about clubbells and more.

To your health and success,

Fitness Professional and Clubbell Athlete

P.S. In case you’re not familiar with International Clubbell Sport, here are the official rules as summarized by Scott Sonnon on the Cross World Clubbell Competition Facebook page:

Double Swipe (2 clubbells): most number of repetitions in 10 minutes without clubbells touching the ground. One repetition requires both clubbells to be completely behind the head, and then completely behind the knees. Clubbells can be held or rested on the, but not below the knees, on the feet or ground.

One Arm Alternating Mill (1 clubbell): most number of repetitions in 10 minutes without clubbell touching the ground. ONE HALF repetition requires passing centerline in front with elbow locked until passing centerline to the side, with the clubbell finally (at least partially) passing the centerline behind the head. Hands can be freely alternated at any time. However, total repetitions equal the common number between the two hands; i.e. if 124 mills completed right side, and 126 left side, then only 124 total points are counted.

No more than 30 minutes between the two events for rest.

Due to consistency of weight distribution, only authentic clubbells can officially compete, but you can participate unofficially with any club. The clubbell is the most difficult design to swing, which is why.

Winner of each weight class will win a t-shirt. We’re working to have a trophy as well.

Weight classes:

10lbs Clubbell
15lbs Clubbell
20lbs Clubbell
25lbs Clubbell
35lbs Clubbell

The omicron cadre graduating class from earlier this year.

In August, I’ll be flying out to Bellingham, WA to learn from and train with some of the best minds in fitness in the world. I’ll be attending my first Circular Strength Training Certification Seminar. This is really exciting for me not only because I’ve wanted to attend a CST event for the past 3 years, but because I’ll finally get to meet many of the people whom have coached and mentored me into the fitness professional that I am today.

I intend to pursue certification so that I can teach others about the value that I have received through the introduction of CST into my own training. The requirements are rigid, both physically and educationally. I’ll have to demonstrate in-depth understanding of the three wings of CST: Joint Mobility, Clubbell Athletics, and Prasara Bodyflow yoga. Not only that, but I’ll need to display my ability to convey these subjects to others as a coach.

There are a few physical tests as well: the Trial By Fire must be completed with 15 lb clubbells in under 30 minutes. I’ll be required to complete 14 rounds of FlowFit level 3 in 14 minutes or less. I’ll also need to demonstrate excellent technique using the Intu-Flow joint mobility program in breathing, movement, and structure.

The requirements are tough, and for good reason. This is not a “pay for your certification” event. This is a chance to absorb an entire coaching system that is specifically crafted for achieving fitness goals with health as the number one priority – a difficult challenge for sure. Even though I’ll need to work hard to prepare for the event, I’m not worried. I’ve been practicing and experiencing CST over the past three years. I see this event as a way of connecting the dots in my training knowledge and philosophy, giving me the “big picture” perspective of CST. This will help me answer all the questions bouncing around my mind, and solidify the idea of how the 3 wings of CST interact with each other in harmony. I’m sure many more questions will follow.

I’ll be chronicling some of my preparation for the event here on the site.

Today’s Training Session – May 29, 2009

Today, I spent about an hour going through the first two levels of the Intu-Flow Longevity System DVD – beginner and intermediate levels. I did this mostly for a refresher on the materials, but also because I’ve been feeling a little tense lately. I always find that going back to the basics is good because it solidifies good movement qualities, including the subtleties that we sometimes gloss over in more advanced or sophisticated training. I always feel GREAT after a thorough mobility session.

I followed my mobility session with 9 rounds of FlowFit in 9 minutes, 3 rounds each of level 1, 2, and 3 – just broke a sweat. A full body vibration drill followed this.

Then, I spent about 10 minutes on some of the BodyFlow exercises, mostly to relieve some tension that I’ve been chasing around in my legs.

Finished with Forest Flow from the Prasara Yoga DVD.

Did I mention I feel great?

To your health and success,

Fitness Professional and CST Athlete

It was such a nice day, that I did all of my training outside in the sunshine. I began with a very thorough session of joint mobility training using the Intu-Flow longevity system. I spent about 40 minutes in total working each joint through mixed levels of sophistication. I spent a lot of time on my shoulders, arms, and legs especially.

Then, after playing with the dog for a little while, I practiced some FlowFit rounds to prepare for the upcoming focus in my training cycle. Here is one of the rounds I filmed for you:

Flowfit – levels 3 and 4 demonstrated

I’m pleased with my performance, although I think my leg swoop was a little off today. I thought it was funny when the sun came out during my upward facing dog – it had been cloudy up until then. I may take the dog for a walk later, and I plan on practicing Forest Flow from Prasara Yoga before the end of today. I am also happy that there is very little muscle soreness after yesterday’s high intensity clubbell training session.

Have a great weekend, and, if you’re with me, enjoy the first day of your 100 Day Challenge!

To your health and success,

Fitness Professional

P.S. you can find more info about the Flowfit conditioning program here:

Adam Steer - CST Head Coach

There’s a bit of a story behind this interview, so if you just want to listen in, scroll down and click the green play button.

Basically, it’s a technological miracle that I’m even able to bring this to you today. Upon recording this amazing interview with Adam, I logged into my teleconference service to retrieve the audio file for editing, and I was shocked to discover that the file was “corrupted.” I couldn’t download the interview! Panicking, I sent an e-mail to the customer service department for help – I just HAD to get this interview, which was pure gold! Not even the CS department could assist me, it was just a “technological fluke” that the file was not working. I continued to check the file almost daily, and then almost weekly until about 2-3 weeks ago. I decided that I would check on the file, ONE LAST TIME, and then give up for good. It was still “corrupted” and in my mind, hopeless. I gave up.

Until yesterday afternoon, when I received an email from Adam asking about the call. I decided to check the file one last time, so that I could tell him with certainty that we would never obtain the audio interview again. Well, here is where the miracle happened. When I logged into my teleconference service, the file was there and COMPLETE, with excellent audio quality. Now, I’ve been using computers ever since I was a very young child, and I know that things don’t just start working without some intervention, especially when they’ve been broken for months. Computers don’t just fix themselves.

So, needles to say, I’m ecstatic and honored to bring you this interview, which was truly fantastic.

Adam Steer has a revolutionary way of sharing his health-first fitness viewpoints, and I guarantee that you’ll learn something new by listening in on this call. Some of the key points we covered include:

- How to build a foundation of mobility that will increase your health and movement potential, making you able to pick up new skills quickly

- The number one reason why clubbells stand out among other strength training tools and how you can use them to improve your natural, athletic strength in all skills.

- The best strength training tools for achieving your health-first fitness goals at home or at the gym.

- The wisdom in following a program completely, and then transitioning into intuitive training to OWN your movement and LIVE your fitness every moment.

- How to take an active role in balancing your training with recovery and putting that into a comprehensive training program that works in harmony to maximize performance and minimize injury.

Listen to the interview here:

John Sifferman Interviews Adam Steer (62 Minutes in Length)

I want to thank Adam again for doing this interview. It is an honor to learn from someone that walks the talk and sets the bar high for everyone else. Be sure to check out his sites:

http://bettersbetter.com
http://bodyweightexerciserevolution.com

Here are some ways you can get started with CST today:

Clubbell Quick-Start Training Packages can be found halfway down this page (you can find more info about clubbells on the official site here http://clubbell.tv.com)

Prasara Yoga Introductory Package – Book here, Instructional DVD here.

Joint Mobility Training Package (more info about mobility training on my site here)

As always, if you have any questions about what was discussed on the call, how to get started, or about the products themselves, please leave a comment below or use the Contact page above.

To your health and success,

Fitness Professional and CST Student

P.S. For more information about clubbell training and prasara yoga, I recommend Scott Sonnon’s programs The Encyclopedia of Clubbell Training and his book Prasara Yoga.

I would definitely go through the beginner level at least once so that you understand the range of motion you are trying to achieve at each joint. Some of the exercises may seem super-easy, but that’s ok. If you’re like me, the beginner level will offer plenty of challenge for you. I suggest that you adopt the mindset of a student and a complete beginner, and don’t treat the program like strength training which can be muscled-through. Instead, think of it as shaving away your movement inhibitors ever so slightly each day.

When I first started mobility training, I was in a straight-jacket of tension, and had quite a bit of trouble even achieving the basic ranges that Scott demonstrates on the DVD. I did not progress to intermediate until I knew that I could not make ANY more progress unless I added an element of increased sophistication – and for me, that didn’t happen for over 120 days of full body sessions. I spent 4 months on the beginner level before moving on from basic ranges to circles at each joint.

No doubt, your progress and results will be unique, and you should use your intuition to guide you, rather than my own template. A good rule of thumb that I have heard from the RMAX coaches is to stick with each level for at least 2 weeks before trying another one. I consider this the bare minimum, and realistically you should wait until you feel the movement “grow.” Milk each level for what they’re worth – there is so much to be explored!

The goal of Intu-Flow is not to advance through the levels, eventually reaching the master status. On the contrary, each level is just a further progression and sophistication of the earlier stage. So, you should still be reaching the basic ranges of motion that you learn about in the beginner level while you are doing the intermediate, advanced, and master levels.

With mobility training, you don’t become “better” or more advanced, so much as you refine the basics everyday through your personal practice.

It took me two years of near-daily practice to honestly be prepared for the master level, and I still fluctuate through all levels now that I have progressed through all of them. With practice, your mobility training will become less routine, and more intuitive. Some days, you’ll feel a need to go a little deeper into a certain range of motion – and other days you may feel like you’re just “going through the motions” because you already feel great – yet you know that you are doing your body a service and delivering nutrition to your tissues.

The ultimate goal is personal mastery, and it is best tackled as progressively and holistically as possible. Take your time with the materials.

If you adopt a lifestyle approach to fitness, incorporating a very progressive joint mobility program will be easy. I didn’t rush to master all the levels because I wanted to MASTER each one, and know that I would be free to move for the rest of my life. In the past, I wouldn’t have dreamed of seeking a goal for 2 years – I wanted 12 week quick-fixes. But by doing so, I ensured that my progress would be natural and permanent, that I would enjoy the greatest benefits from my practice, and that I would OWN my movement.

To your health and success,

Fitness Professional and Joint Mobility Aficionado

P.S. Find more information about joint mobility on my site by clicking here, or visit the RMAX shop for the most comprehensive resource on mobility training:

Later that afternoon I did a Trial By Fire with the 15 lb clubbells:

100 double clubbell front swipes
100 single clubbell mills per arm
100 hammer swings (50/direction – clockwise, counter-clockwise)

This is how I broke it down:

Repeat 5X – 10 swipes, 10 mills/arm, rest
25 hammer swings/direction
Repeat 5X – 10 swipes, 10 mills/arm, rest
25 hammer swings/direction

Rating Perceived Technique 8+/10
Rating Perceived Effort 7/10 (mostly grip fatigue during swipes)
Rating Perceived Discomfort 1/10

Notes: I wasn’t worried about time, only quality of movement and completion. I would guess I finished in about 30 minutes. Grip fatigue was the main limiting factor. Mills were easy, hammer swings were easy, swipes required a little more effort. Today, the day after, I am not overly fatigued or sore, which is pretty nice for a post high-intensity day. That’s one thing I love about clubbell training, is that it doesn’t leave you severely sore like traditional weight training does. I can tell that my body is fatigued, but it’s not exclusively muscular. The body is used more holistically during clubbell training, if that makes any sense at all. I feel as though the structure of the body takes on the load of the clubbell en masse, so that local muscular groups do not get overly fatigued and I’m able to do much more total work.

Later in the day I practiced several run-throughs of the 4-Corner Balance drill from the Intu-Flow program, and went through Forest Flow one time through right before bed (from Prasara Instructional DVD).

To your health and success,

Fitness Professional and Clubbell Athlete

P.S. To learn more about clubbell training, visit the official site here: http://clubbell.tv

Ageless Mobility is split up between standing mobility exercises, and floor-based yoga exercises, and I’ll be the first to admit that yoga is not my strongpoint. Sure, I can lift and swing weights all day long, but put me in a seemingly simple yoga routine and I can crumble if I don’t focus. Yoga is something that definitely does NOT come naturally to me, and I have to work extra hard to make minor improvements. My first AM yoga session pretty rough, challenging, and very frustrating – but with each subsequent session it gets better.

But with that said, I have made outstanding progress in the last 2-3 years of a semi-regular Prasara Yoga practice. The results DO come, even if slowly, with discipline and effort, and I’m better because of it. If you’ve never tried yoga before, then the Ageless Mobility program would be an excellent way to start that. I see AM as a way of dipping your toe in the water to see how cold it is before you jump in. It’s not completely yoga, and it’s not completely mobility – but it will make you feel better and move better. Practice for a few days and you’ll notice immediate improvements in your posture and movement. Practice for a few months and many aches and pains may just disappear, and other people will begin to notice a change in you. You’ll be much stronger, and able to access your strength more fully. I strongly recommend the Ageless Mobility program to anyone that wants better health and natural athleticism.

To your health and success,

Fitness Professional and Yoga Neophyte

P.S. If you’re already working through a joint mobility program, then Ageless Mobility will be an excellent tool to teach you how to go much deeper into a range of motion.

Scott Sonnon - the inventor of the Clubbell and the creator of Prasara Yoga

Part 1 of this interview can be found on this page.

Of all the fitness professionals I have drawn my philosophy from, Scott Sonnon, is one of the most influential on my life. I have taken more useful information from this man than probably any other coach – including information meant for more than just physical living. I had the pleasure of interviewing Scott a second time today, and I think this is the single most enjoyable interview I have ever listened in on.

Scott Sonnon has a revolutionary way of sharing his health-first fitness viewpoints, and I guarantee that you’ll learn something new by listening in on this call. Some of the key points we covered include:

- The unique nature of swinging weights (like clubbells) and how it can complement your current weightlifting program

- How the clubbell is a total body strength training tool, essentially becoming an extension of the body that enables its user to train movements holistically, rather than muscles individually.

- The upward spiral of sophisticating movement that directs and advances bodyweight exercise into biomechanical exercise.

- How to find balance throughout your body, prevent common yet needless pain and injuries, and reach movement mastery through the unique approach offered by the Prasara Yoga modality.

- How to integrate the 3 Wings of CST into a comprehensive training program that works in harmony to maximize performance and minimize injury.

- How to get started with CST Today!

John Sifferman Interviews Scott Sonnon (Part 2, 67 Minutes in Length)

I want to thank Scott again for doing this interview.  It is always an honor to learn from him, and I hope you were challenged and pursue some of the things we talked about.

Here are some ways you can get started with CST today:

Prasara Yoga Introductory Package – Book here, Instructional DVD here.

Joint Mobility Training Package (more info about mobility training on my site here)

Clubbell Quick-Start Training Packages can be found halfway down this page (you can find more info about clubbells on Scott’s official site here http://clubbell.tv.com)

As always, if you have any questions about what was discussed on the call, how to get started, or about the products themselves, please leave a comment below or use the Contact page above.

To your health and success,

Fitness Professional and CST Student

P.S. For more information about clubbell training and prasara yoga, I recommend Scott Sonnon’s programs The Encyclopedia of Clubbell Training and his book Prasara Yoga.

Full Body Joint Mobility Session using the Intu-Flow Program.

Neck infinities
Neck rotational infinities
Shoulder shrug circles
Alternating shoulder circles
Arm screw
Teacup exercise
Various arm circles and infinities
Elbow circles, and clovers
Wrist basic ranges and circles
Finger waves, and “ice cream cone to ok”
Arm waves
Thoracic spine expansion/compression
Thoracic lateral sways
Thoracic circles, slow
Pelvic Circles
Hip circles, and basic ranges
Spine infinities
Leg basic ranges
Knee basic ranges, and circles (open and closed chain)
Ankle circles (open and closed chain)
Leg infinities

Prasara BodyFlow Yoga Practice, very slow and controlled:
Flat foot squat –> Descending shin rolls –> shinbox switches –> Forest Flow (1 run-through Forest, 5 minutes from start to finish)

Rating Perceived Technique 8/10
Rating Perceived Exertion 2/10
Rating Perceived Discomfort 1/10

Notes: felt great to spend some quality time on my mobility today. Shoulders needed the most work. Hips and ankles/feet had a lot of tension, but not anymore

Taking the dog to the park later today.

To your health and success,

Fitness Professional and CST Athlete