Having paid your dues doing things like Call to Order and Front Leverage Pressing and the tough yet fun Squat and Torch Press , you are now ready for me to unleash some real pain on you. And oh yeah, you'll benefit. Follow this intermediate program and you'll gain results. An example of results would be to go and see Mike Mahler, or Coach Sonnon in his book and video, or me in that cool photo on my front page.
I never do curls or triceps work. It's all clubbellsTM, kettlebells and chin-ups. My average clubbell is either the 15-pound club or the 25-pound club. My average kettlebell is the 54-pound bell or the 72-pound bell. (Man is that thing hard to use!) But make no mistake, this stuff works and it makes you stronger.
The bulk of this presentation is the work itself. Here is a good intermediate circuit and some other goodies to really help you get functionally stronger, pumped up, and worked out in what may be the most unique way of training you'll ever do.
Once you've got your club in hand do the following without putting the club down.
One Club Lunges*
Hold the club in your right hand, lunge with your left leg and call the club to order before you as you do so. Squeeze, breath and flow. Return to standing and repeat. If you use two clubs, just go left leg, right leg and so on. Two sets, Minimal rest time. One min max.
* Per leg.
The Clubbell Hydra:
See the Beginner Article for how-to info. The big difference this time, is that you are slightly exhausted from your lunges above. Two Sets, one min rest
Start with the club hanging at your side, give it a mild swing, up to call to order, right into an armpit cast, and then cast out like you are throwing the club across the room. (But don't) As it swings down past your leg, slow it down and reverse up to repeat. Do your swipe casts this way, and switch to the other arm. Go back and forth for three sets on this one, no rest. It should have a nice flowing feeling. You will get bigger, stronger and much more acclimated to your club with this one.
Romali (Head Cast)**:
This one requires you to shoulder park, then roll the club up and behind you so your elbow is beside your ear, not chicken winging out. Now with the elbow well back and up, extend your arm straight up. The club leans back at 45 degrees. Lower it carefully and repeat. This one really, really makes you angry you can't hit me when you're done. My clients make awful pain faces when they execute this one. I love it. And so do they because I said so.
** Per arm.
Oh yeah, this is the one that will make you toss a brick at the monitor of your computer. Start with the club in call to order. Each time you start, you push or cast the club toward the outside edge of your body, let it come around in a big circle in front of your body. It will come around to near the point of origin and as it does, you squat down holding that call to order position. As you stand back up, reverse the circle motion in front of you and the club will swing around to return to call to order. Repeat. This is one tough hombre of an exercise, especially after all the other work you've done. Just grit your teeth and swear to never wear spandex pants again.
When you're done with that circuit, rest for a minute or two if you must. Then repeat and do so for five circuits. As you can see, this circuit works your whole body, has a strong strength and cardiovascular component and on top of that you have to maintain good form, be mindful of bracing and breathing and selective tension. Always be mindful of tension in motion. Review the Beginner Article for some advice on how to breath and brace and flow and move. Be creative, there's no punishment for using your mind and going beyond your current boundaries.
Be sure to maintain tension in motion as you train with clubs. This may be a new concept to you, especially if you are a lay down on a bench or sit in a machine kinda trainee. For many experienced bodybuilders, standing up to do a whole workout is a rather alien concept. But I promise you, once you warm up to it, you may never go back to any other kind of training. On your feet, (bare or slippered feet are best) you command all of the power in your body as a unified machine.
Get ready for your strength, agility and endurance to skyrocket.
NOTE: This is AN INTERMEDIATE program, click here for the beginners program.
Swing away friend,
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