This week, RMAX International launched a new program called Clubbell Yoga: Action Potential... with 6 Full length Follow Along classes utilizing the signature Awaken Condition Practice format. People have been asking what that means, so I figured I would spend some time demystifying the three wings of Circular Strength Training for you! Even if you already know the three wings of CST inside and out, you may learn a bit about performance with this read.
1. Awaken Condition Practice is an evolution of the three wings of CST, which are Intuflow, Clubbells and Prasara.
-Awaken simply means open or closed chain joint mobility drills integrated into foundational yoga poses. The poses pulse and breathe, while you move in and out of full range of motion. This is an excellent way to prime a motor pattern... Why? because the drills create heat in the joints, bring joint nutrition in and pump waste and calcified salts out. When you do a proper Awakening sequence, you prime difficult motor patterns in a progressive manner. You recruit motor units in the hips, shoulders and core that result in maximum power development later on in the Condition and Practice sections of class.
2. Condition means that you drill a movement until it becomes as efficient as possible. Meaning no wasted energy, just seamless transitions, and maximum power development. I chose to use the 90/30 protocol in the Conditioning sections of each follow along class, which allows for moderate level intensity that is achievable by most. Even highly trained athletes will find challenge in the more complex exercises, due to the crossing of multiple planes of motion. All Clubbell Yoga and Bodyweight exercises in this program are geared toward improving your athleticism and improve your score on the functional movement screen. If you want to ramp it up, just move more quickly during this section or try the second level of difficulty presented.
3. Practice is the 'grand finale' of class, where you get to practice all motor skills in the first two parts of class in FLOW. Practice is an evolution of Prasara, which means "Flow Without Thought". During this section, we revisit the long form power pose sequence that was established in the Awakening section, with a weighted Clubbell (usually 3 or 5lbs). By moving through a loaded yoga pose sequence, the phenomenon Post Activation Potentiation is experienced. The nervous system stores the contractile history of the loaded poses, creating maximum power and motor unit recruitment. Then when the same flow is practiced again, unweighted, the result is optimized Flow. Literal Prasara occurs. You will know you are in flow when you move effortlessly from pose to pose, with little hesitation. Action and awareness merge, you may lose track of time and you become completely immersed in your movement.
I remember when doing joint mobility was viewed as "weird" or "a waste of time"... Those days are over. Meaningful mobility training is here to stay, and this program is a perfect way to start understanding this concept through experience. Take advantage of the special launch price, get your mat and your Clubbells and get started! There is no time like the present.
Cedric and I started off our summer at Nick Woolsey's Poi Retreat on Lasqueti Island. Nick is the founder of PlayPoi.com, and we spent a week practicing both Clubbell Yoga and the flow art called Poi in an amazing hand built treehouse like place called Leviathan Studio. Our yoga classes were geared to strengthen and stabilize joints commonly injured in Poi Athletes, specifically; wrists, elbows, and shoulders.
Check out Nick's filmed footage of this class HERE.
Poi spinners spend hours and hours practicing their art form, swinging a tethered rope with a ball over head and around their bodies in 360 degrees. I found the crossover between Circular Strength Training and Poi to be a completely complementary fit, and I am very excited to share this info with anyone interested in injury prevention, even if your sport is something other than poi. I have come to find that I absolutely love swinging poi myself and will be bringing my glow poi to our upcoming Morning Jam Sesh in Bellingham (sunrise yoga & deep house DJ set).
Teaching in the retreat setting was a welcomed change from my normal educational seminars in big cities (New York, Chicago, London, Budapest). The schedule was very relaxed and the students were very open to trying varied classes. We did some fascia work, some Clubbell Yoga Flows and even some partner yoga. This retreat attracted people from all around the world, many from the UK. Nick & I will be meeting up again this November for an intro to Clubbell Yoga workshop, focusing on Shoulder & Hip Mobility... come join us an play. RSVP via the Facebook Event HERE!
A big thank you to Nick for his dedication to Poi and 6D movement. Looking forward to seeing him at our upcoming Vancouver, BC seminar at Engineered Bodies this February. Check out his Udemy course if you would like to learn Poi from home. See you soon Vancouver! Get registered for the workshop if you are a beginner, and decide later on if you are ready for the full seminar. The Workshop is open to the public, and all levels of fitness are welcome. Many people are intimidated to try Clubbell Yoga at first, because they think it may be too hard... but I assure you that you will learn the proper mechanics first. Then learn the poses second.
These poi athletes took a chance on Clubbell Yoga and CST, and their fascia thanked them later. I hope you can gain some of the same benefits by turning out for these educational events. Knowledge is power, and I aim to educate and empower all students to maximize their training and minimize injury.
"You move like a ninja!" Yes, I get that a lot. Thanks to my mentor Scott Sonnon, founder of TACFIT, and other head coaches at RMAX international, I am able to do some pretty radical movements that I call exercise. To the average onlooker, they may seem like breakdance moves or to some, even caveman moves (swinging heavy Clubbells)... but I assure you that they are real exercises and cornerstones of our wide system called Circular Strength Training. I created 4 ninja moves videos last spring with the help of Filmer Kyle Logghe to help break down some of the very complex movements that you see in CST and TACFIT athletes.
Click on the video links below to check them out! Note that I do online/distance coaching for folks who are looking to refine their skills before a certification seminar, and am happy to take on clients overseas as well. See you in Budapest this October 3/4, VIP registration ends August 1st.
Newest video of Mill breakdowns:
Open your hips:
After 10 years of practicing with Clubbells, I am pretty convinced that it is a superior way to train. Nothing really comes close to the complexity, the full range of motion, the power and the hidden strength that comes along with heavy Clubbell work, Clubbell Yoga and TACFIT. I apply CST principles to all other apparatus whenever possible: shoulder pack, crown to coccyx alignment, grip confirmation, mid foot balance and more. Our motto is leading from the front, and carving the way for future athletes to maximize their potential. It is a tall order, but we are up for the job.
Engaged in the movement toward more functional fitness. Mama, entrepreneur, leader, mentor, and co-creator of Clubbell Yoga.
Co-Creator of Clubbell Yoga, Movement & Performance Specialist, Head Coach at RMAX International