I have to say as a movement coach, it is pretty rad to be able to teach Clubbell Yoga to both 'hardstyle' lifters (TACFIT & Kettlebell athletes) and super bendy yogis and yoginis (you know, the ones you see on instagram with the beautiful back bends and inversions). This system is truly for everyBODY- and was designed with the both the yin and the yang athletes in mind.
The versatility of the Clubbell Yoga system is one of the most noted elements of the program, as it is geared toward both populations and highly effective for both yin and yang athletes. Getting to know my athletes and students in our 16 hour intensive seminars & retreats has given me tremendous insight, but most importantly it allows us to learn from each other's strengths and weaknesses. Read on for an analysis of the typical Yang & Yin athlete from a performance perspective, featuring two of our Clubbell Yoga athletes Len Benoit & Adrienne Beattie.
"Yang" Athletes tend to crave moving weight to tap into their movement potential. They enjoy lifting heavy things, and challenging themselves on both a muscular and cardiovascular level. They are usually training aspects of performance like:
The strengths of the "Yang" athlete-
They are great at lifting things in heaving motions (squats, swings, etc). These athletes enjoy pushing their limits, and usually know how to do so safely. They have tough minds, and usually can handle being challenged safely.
The weaknesses of the conventional lifting "Yang" athlete-
They tend to lack diversity in loading their body in what are referred to as the six degrees of freedom, as noted by Scott Sonnon in all of his training systems. The "Yang" athlete may develop compensation patterns that create immobility and potentially weakness in the stabilizing muscles (shoulder girdle, hip girdle and inner core) because the prime movers are accustomed to doing most of the work. This makes it extremely difficult to access traditional yoga poses, which require mobility & stabilizer endurance in the ball and socket joints. They may be at a higher risk of injury when asked to "stretch", due to the dense fascia that has formed in lats, quads, hamstrings and shoulders.
Pro Tip - Try loading your yoga poses and transitions with a Clubbell, to cultivate an awareness of your current edge. Then gradually shave off immobility by loading the yoga pose, and going to your edge while integrating a flow level of breath (exhaling on compressions/eccentric action, and allowing the inhale to happen automatically). Try it and let us know how it goes, we love feedback on our Instagaram @clubbellyoga.
*Primal 12 is an excellent program geared toward the strength athlete, and uses modified TACFIT timing protocols like EMOTM, AMRAP, Tabata for 12 minute workouts + 8-12 minute loaded flows. The total loaded training is about 20 minutes, which helps induce the Neuro-Immuno-Endocrine response of tapping into Flow.
Yin Athletes have a strong daily yoga practice that emphasizes flexibility. Often times they are following a lineage or a fusion style derived from a lineage, consisting of a sequence of easy to moderate to extreme yoga poses performed in certain sequences. These yoga lineages were brought over from the East in the early 1900s, all which originate from Tirumalai Krishnamacharya. They tend to focus on performance elements related to:
The Strengths of the "Yin" Athlete-
They are slower movers, and tend to move into poses and flows with breath first. These athletes tend to have excellent spinal mobility and hip flexibility, and good posture from a regular yoga practice. They enjoy working on inversions (head stands, hand stands, forearm stands) because they have the mobility and the inner core awareness to be successful in these poses.
The Weakness of the "Yin" Athlete-
Unfortunately, with the strong focus on flexibility in the yoga community these athletes are prone to injury from over stretching a joint. The ligaments and tendons in the joints reach their maximum range often, which can create overuse injuries, tears or strains.
Pro Tip: Avoid over training and reduce injury potential by consistent sport specific cross training. Each joint that is loaded in extreme ranges of motion should have both mobility and stability. Clubbell Yoga conditioning exercises from our newest program Action Potential, are administered in the 90 seconds or work, 30 seconds of rest protocol that transfers well to the Yin athlete. Your conditioning should look like the poses in your practice for best results, and loading these poses and transitions with proper alignment will drastically increase your stabilizer endurance for longer holds.
Clubbell Yoga is a comprehensive training program for both the Yin and the Yang athletes, and addresses the overtraining and compensation issues that accompany over specialization in sport. This system is not guess work, it is an intelligent integration of CST principles field tested for the past 15 years with Coach Sonnon of TACFIT, and yoga asana. Want to go deeper into your practice in an intensive format? Join us for our Clubbell Yoga Optimizing Flow retreat this January 20-21 in Costa Rica, all levels of experience are welcome. Want to learn the fusion and get certified? Check the events often to stay up to date with upcoming certification seminars in your area (2018 Seminars will be announced soon). Keep practicing, as there is progress in your practice if you are patient. And as coach Sonnon Says, "Be more prepared than the challenges you face", both on and off the yoga mat.
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