Strength and Mass from the Clubbell
We use many strength and conditioning tools at Invictus6 and various protocols to match the developmental needs of the client. One of our favorites is the Clubbell. Designed by Scott Sonnon, these ancient tools have been manufactured with modern precision to provide the perfect resistance for developing six degree strength and functional mass. A relatively simple, though not easy, program to follow is the Clubbell 5×5 developed by Alberto Gallazzi, European Director of TACFIT and CST.
The Strength of Clubbell 5×5
This program includes mobility drills, exercises that progress in complexity, and compensatory yoga drills to speed recovery for your next 5×5 session. In simplest terms, 5×5 refers to a program comprising 5 sets of 5 repetitions of 3 compound movements, followed by 2 “finisher” exercises. The compound movements and the two finishers have three levels of progressive motor complexity so there is plenty of programming here for you to “level up” to before you even need to consider upgrading to a heavier clubbell. Training for strength and mass both require longer recovery periods between sets than training for endurance and metabolic conditioning. The program explains which recovery time and training frequency to choose based on whether you are training for strict strength or for building mass or a combination. Designed as a six week program to come back to after at least a month of doing something else. There are versions of the exercises to use one smaller club in each hand or to use one heavier club two handed. This is a program you can keep going back to. Depending on how strong and how much training you have, determines whether you start with two 10lb clubs and a single 15lb club, or if you are start with two 15lb clubs and a single 25lb club. There are number of ways to incorporate into your training calendar. You can pair it with Clubbell Yoga Primal 12 for the off days, or 6º Flow, or the Progressive Yoga series or for the seasoned athlete you might pair it with TACFIT Commando or TACFIT Survival for an morning metabolic conditioning workout and an early evening TACFIT Clubbell 5×5 strength or mass workout. To get expert coaching on how to use clubbells or how to incorporate TACFIT or Clubbells into your training contact us at Invictus6. Get your own download of Alberto Gallazi’s Clubbell 5×5.