A note to Tacfit instructors:
If you want to further your understanding of CST and apply the
principles to another discipline... Clubbell Yoga is the next step for
you. Where Tacfit gives you stamina, CBY gives you finesse. Where
Tacfit gives you absolute strength, CBY gives you precision. Where
Tacfit allows you to develop mental strategies, CBY cultivates your
I practice and teach TACFIT which incorporates all elements of CST:
Intuflow, Clubbells and decompensation. Clubbell Yoga is the sister
to Tacfit in that it helps fine tune all aspects of performance. You
need endurance, you need stability, you need flow state, you need
isometric muscle control, and most of all you need dynamic flexibility
to enter mastery of movement.
You are what you train. Diversify and
accept the Clubbell with yoga flow into your practice. You may be
surprised with your own results.
www.clubbellyoga.tv for Scheduled Events
Orcas Island, August 22-24
Los Angeles, Sept 27-28
Brisbane, AUS Oct 18-19
Tissues need decompensation work in order to unload the stresses placed on them during training. However, time is so precious that it is hard to justify putting a yoga class into an already jam-packed schedule. So when faced with the question: to stretch or not to stretch... often athletes pack up and head out, neglecting to facilitate proper decompensation.
Clubbell Yoga is a sport specific training system that allows athletes to train both strength and flexibility at the same time. My vision with Clubbell Yoga is to bridge the gap that exists between the strength training world and the yoga world, and to train movement patterns which help us actually decompensate and repair - not just isolate a stretch.
Scott Sonnon has endorsed Clubbell Yoga as being the ultimate way to garner ‘expressful power.’ The three principles driving a Clubbell Yoga practice are simple: awaken, condition, and practice. Here is a sample of a closed hip Clubbell Yoga sequence that can be done in under 7 minutes.
Awaken with joint mobility infused stretches. In the first two photos, Travis Janeway moves back and forth between kneeling lunge with thoracic extension and then straightens the front knee to come into Sonnon’s “gunslinger” mobility drill. Inhale upon extension of the spine, and exhale as you shoot your hands forward. Perform 6-10 total syncing movement with breath.
Condition with Clubbell exercises that focus on flexibility and balance, like Warrior 3 holding the Clubbell in two handed flag position (pictured on grid, the eighth and ninth photos). This recruits hip stabilizers and postural muscles, while creating dynamic flexibility in the base leg. The drill can be done for 8-12 reps, holding each extended position isometrically for a few moments before going to the next rep.
Practice short ‘sport specific’ loaded yoga sequences. For example, start in kneeling lunge with Clubbell in two handed torch above head, ensure elbow is locked (the fourth photo). Then transition to ‘Warrior one’ by lifting back knee and placing foot on the ground at a 45 degree angle (the fifth photo). Keeping hips facing forward will stretch the hip flexors. Transition to ‘Pyramid’ pose, hips still face forward, feeling a stretch in front hamstring (the sixth photo). Lastly, transition to ‘Warrior 3’ a balance pose that integrates everything in the closed hip sequence (the last two photos).
Typically in a Clubbell Yoga class, we then perform an unloaded sequence after the loaded sequence for maximum benefit. You will notice a huge difference in your ability to ‘nail’ these poses once you have done them with a Clubbell.
Clubbell Yoga allows the athlete to focus on moving from mobility, to conditioning, to yoga flow in a way that makes sense on a neuromuscular level. There is no ‘cocktailing’ of yoga poses, instead the sequences are geared toward improving sport specific skills like single leg balance, hip recruitment, maximizing power and much more. You can practice at home via Clubbell Yoga DVD set, or come to a seminar near you. The next seminars are offered in London this April, New York in June, and Budapest in late June.
Thank you to Travis Janeway, of Bellingham Strength & Conditioning for modeling and facilitating this photoshoot. Thank you also for your dedication to spreading Clubbell Yoga amonst athletes. You rock!
I love teaching my TACFIT crew. Period. They are just awesome people. Every Wednesday at 7:30am, they pile into the studio and start to roll out on foam rollers. They are always eager for the next workout in TACFIT 26. These workouts are tough. Everyone sweats... a lot. Sometimes they are sore for a couple of days, sometimes it gets hard (mentally and physically). But they keep on coming back for more.
We are always open to new drop ins, now that we have a steady crew. If you are interested in joining the crew, contact me here.
Get a head start on New Years Resolution time, and build the healthy habit of working out hard, but with perfect form before the holidays hit. Try TACFIT, you will be glad you did.
Carolyn Watson (pictured left) is officially ready for her "Trial By Fire" and "Flow Fit" tests at the upcoming CST Cadre in Bellingham*. I met her in November 2012, when she called me up to help her with her 1lb Indian Clubs that she had been using to reprogram lost shoulder range of motion in her local pilates studio. After just one session, she could tell that CST was the missing piece to what her studio needed. By our second session, she was mentally committing to attending the CST Seminar (only 4 months away at the time!). I was pretty impressed with her go getter attitude, and agreed to coach her to prepare for the physical tests required of new CST Instructors.
One thing I love about Carolyn is her fascination with human movement. She has a passion for educating people about the body, which explains why she is working on her second Master's in Acupuncture (after a MS in Exercise Science). I often learn more from Carolyn in 5 minutes of chatting than I did from many professors in school, because she is truly a wealth of knowledge. She really gravitated toward CST immediately because of it's thorough biomechanical foundations, and because it just made sense to her as a movement specialist.
After 8 plus years of owning a successful pilates studio, she recently moved studio locations and changed the business name and model. The new studio is called "Biomechanix" and she refers to it a 'movement education center'... brilliant! The new business model offers three levels of service: red-light is the acupuncture and massage therapy for people in chronic pain or an acute stage of an injury, yellow-light is for pilates and foundational training, and green-light is for more advanced movement like CST/Flow Fit/Clubbell training. Now her clients will have somewhere to continue to sophisticate their movement after they have learned how to stabilize their core.
I want to wish her the best of luck at the CST Cadre. She is excited to join the CST Family and to meet and learn from Coach Scott Sonnon. Thank you Carolyn for sharing your awesome attitude about movement, life and most importantly for being open to EVOLVING as a business with CST. You rock!
*Trial By Fire is a physical test consisting of 100 reps of 3 very challenging exercises with a 10 lb Clubbell for women and 15 lb Clubbell for men. The Flow Fit test is completing 14 rounds of a dynamic body weight sequence called flow fit in 14 minutes. Google it!
Entrepreneur, yogi, creator who seeks to inspire people everyday through movement.