Clubbell "Trial By Fire" Practice & Kettlebell Snatches...

I did 100 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

My training looked like this:

•100 Double Swipes (2 Clubbells)
•100 Mills Alternating (50 Right / 50 Left)
•100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise)
 
I finished with:
 
Snatches - 16kg bell  -150 reps

Anabolic Bruiser Conditioning...

I used the 45lb clubbell this morning and it was a commitment to say the least. I kept it short as to not over-do it and stopped after 3x5. I was aiming for 5x5 but felt that my form was deteriorating.

My training looked like this:

Front Swing - 3x5- 15 reps
Clean to Order - 3x5 - 15 reps
Front Pendulum Lunge - 3x5 each leg - 15 reps each leg
Barbarian - (Gama Cast to Flag Position) - 3x5 -15 reps
Whack a Mole - (Gama Cast into Flat Foot Squat in Order Position) - 3x5 - 15 reps

Got "The Bruiser"

My 45lb clubbell came today. It seems crazy heavy. I am going to have to take it easy at first so I do not end up at Mass General Hospital with a separated shoulder. Good times!

The picture with the wrestling shoe is just to show you the dimensions of the club.

Just Ordered "The Bruiser" Clubbell...

I am having so much fun with my clubbells in addition to my usual kettlebell training that I said "why not" and ordered the 45 lb clubbbell - "The Bruiser". I have been doing some strength/size training with the 25lb clubbell (5x5 - singles and doubles) and want to start working in the 45. I know it is going to take a long time to be able to use it for reps but it give me another goal.

The one thing I like about training for strength is it puts things into perspective. Either you are getting stronger or you are not. I remember when I first snatched the 16kg bell it whipped me so bad it took me days to recover and before long I was able to snatch the 40kg bell at a bodyweight of 159.

So, I may be way over my head but.......I accept the challenge!

Core Training: Kettlebell & Clubbell...

I used the kettlebell and the clubbell this morning to do some core exercises that I would normally just use a kettlebell. I also wanted to keep my session short andf light as more of a back off/recovery workout.

My training looked like this:

Hand 2 Hand Clean - 16kg bell - 40 reps
Windmill - 16kg bell - 20 reps
Figure 8/Hold - 16kg bell - 40 reps
Hand 2 Hand Clean - 15lb cubbell - 40 reps
Windmill - 15lb clubbell - 20 reps
Figure 8/Hold - 15lb clubbell - 40 reps

I finished with:
Hanging Leg Raises - 25 reps

Got My Second 15lb Clubbell Today!

I plan on trying the "Trial By Fire" on Wednesday with the 15lb clubs. It is meant for the 25's but I do not have them yet and have not even tried double swipes with the 15's. Should be interesting.

Just to recap:

The following is taken from Coach Steer's blog about clubbells:

"The Trial by Fire is quite simply one of the most grueling full body tests of strength-endurance that I can think of".

The official Trial by Fire is done with a set of 25 lbs Clubbells®, and consists of:

130 One-handed Mills on each side
130 Double Swipes and
130 Two-handed Hammer Swings (65 per direction)

The exercises themselves are presented on the following link in the middle of the page:

http://www.squidoo.com/trialbyfire

"Suffice it to say that the Trial by Fire will rip the skin off your hands and wring every last ounce of muscular strength-endurance from your entire body while it taxes your cardio-vascular system to its limit. It will test your mental toughness and require absolute technical efficiency".

For me it is something to shoot for as I get more familiar and adept at clubbell training. I am going to have to work up to using double 25lb clubbells but I make the comparison to a kettlebell snatch test - How fast can you complete a number of reps with good form.

Clubbell Core Work...

I used the clubbell this morning to do some core exercises that I would normally used a kettlebell. It was a nice change of pace.

My training looked like this:

Woodchop - 15lb clubbell - 60 reps
Hand 2 Hand Clean - 15lb cubbell - 60 reps
Windmill - 15lb clubbell - 30 reps
Figure 8/Hold - 15lb clubbell - 60 reps
Gladiator - 6 reps @ 30 seconds
Hot Potato - 15lb clubbell - 60 reps
I finished with:

Hanging Leg Raises - 24 reps

300 total reps.

I also found a great website for clubbell info from Coach Steer : http://www.squidoo.com/clubbell-exercises. Check it out.

Tools Of Choice...

Kettlebell

Clubbells

Xvest

"Shot"
Now - Just do it!

Clubbell Training - 1000 reps!!!

I was inspired somewhat by Viking Warrior Conditioning this morning and decided to do a marathon clubbell session today (1000 reps) . It took me 1 hour and 19 minutes to complete.

My training looked like this:

Mills - 15lb club - 100 reps
Shield Cast - 15lb club - 100 reps
Figure 8/Hold - 15lb club - 100 reps
Hand 2 Hand Cleans - 15lb club - 100 reps
Torch Press - 15lb club - 100 rep
Slingshot - 15lb club - 100 reps
Arm Cast - 15lb club - 100 reps
Shoulder Cast - 15lb club - 100 reps
Barbarian Torch Press - 15 lb club - 50 reps
Crucifix - (2) 5lb clubs - 100 reps
Mills - 15lb club - 100 reps

I tried to rest as little as possible between sets, reps and exercises and can probably get it to about and hour if I push it. Maybe down the road I will try.

I can't wait for my 25lb club to get here so I can start mixing that in as well.

A Day @ The Circus...

Today felt like a day at the circus as I trained with the 40lb Xvest, Clubells and the 12lb "Shot". I got alot of strange looks at the gym and one guy even asked someone at the front desk why I was wearing body armor. Good stuff!

I put on the 40lb Xvest first. I have to remember to keep my Xvest training short because the 40lb weight really adds a lot more resistance than it seems and because it sits on your chest it restricts your ribcage/breathing a bit. You can really feel the difference when you take it off. I weighed 160 this morning so the 40 extra lbs is 25% of my body weight.

My Xvest training looked like this:

Pull Ups - 40lb vest- 50 reps
Incline Push Ups- 40lb vest - 25 reps
Push Ups - 40lb vest - 25 reps

Then I did some clubbell training:

Lunge Step Pendulum - 15lb club - 50 reps
Mills - 15lb club - 50 reps
Crucifix - (2) 5lb clubs - 50 reps

I finished with some "Shot" training:

High Toss Lunge - 12lb "shot" - 50 reps

Clubbell Training - "360"...

After yesterday I felt a but better about my coordination with the 15lb clubbell so after work I decided to put myself through a circuit.

My training looked like this:

• One Arm Swipes - 60 reps
• Lunge Step Pendulum - 60 reps
• Arm Cast - 60 reps
• Barbarian - 60 reps
• Shield Cast - 60 reps
• Mills - 60 reps

My favorite exercises are the Shield Casts and the Mills as they really incorporate the whole upper body while there is alot of movement going on. It is challenging to start and stop the movement on a dime while keeping your body in proper alignment and using your core as a base as you complete the movements. This training could not be a better compliment to my kettlebell training and shot training.

Got the Clubbell!

I got my 15lb clubbell and Rif was right...it is a lot heavier than I could imagine. Feels like the 24kg bell the first time I picked it up and tried to snatch it. I played around with it for a while and tried:

• Arm Cast
• Shoulder Cast
• The Barbarian
• Gama Cast
• Pendulum
• Swings

I also spent some time trying to so some Mills. This was by far the hardest exercise I tried and felt very uncoordinated. This is going to take some time with the bell to get my coordination down. My forearms, wrists and hands felt the torque even after 10 -15 minutes of work. I will keep it up and hopefully I make some progress!

What Benefits Can You Expect from Clubbell® Training?

From http://www.clubbell.tv/:

"Yes, you see the obvious development of the arms, shoulders, upper back and chest of Clubbell® training enthusiasts. However, the most misunderstood difference between Circular Strength Training® and conventional weight-lifting is that the Clubbell® is specifically designed to connect the superior force production of torque to one's core. The Clubbell® is truly a mere extension of the body. Every exercise in the CST repertoire is a core activation exercise, which is why you see such incredibly powerful abs, obliques and strong lower backs of Clubbell® users. Furthermore, all exercises are full bodily intensive: creating incredibly powerful glutes, hams, quads and calves from the leg drive".

I am excited to get my clubbell tomorrow and will provide feedback after I have spent some time playing around with it.

Attached is a link to some sample exercises:

http://www.rmaxinternational.com/images/barbarictool.pdf

Waiting on my Clubbell!

I have been wanting to incorporate something new into my training and decided to give the clubbell a try. I ordered it today from http://www.clubbell-exercise-training.com/ and am trying to get more info on them. Below is a great post from Rif with a link to a great article that links the same physics responsible for kettlebells tremendous success in helping achieve athletic progress to clubbells. Thanks Rif!


Got this from Rif's Blog:

"While perusing Scott Sonnons RMax site for info about my soon to be delivered clubbells I found this very interesting article on the physics of circular or pendulum swings and how increasing the speed of a circular motion dramatically increases the torque,force AND the work involved. If one substitutes 'kettlebell' for 'clubbell' in the article you end up with the same thing I have been saying for a long time: increasing the speed of the swing or snatch via compensatory acceleration dramatically(exponentially) increases the forces involved in the movement.This is the essence of the RKC Hardstyle methods.Now the clubbell is much longer than the kb but the same physics should apply.Those who scoffed at Kenneth Jays force plate data need to read this carefully. Can't wait for the clubbells to come, they should be very fun"