Cst Gx Promo Book

8/12/2019 Cst Gx Promo Book

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ANCIENT DISCIPLINEMODERN SCIENCE

EVOLVING BEYOND FLAT WORLD FITNESS...Enduring an array of childhood disabilities that made conventional exercise impossible, ScottSonnon traveled the world learning the ancient disciplines of physical culture,catapulting him to stardom as a hall of fame martial arts champion,acclaimed yoga guru, pioneer of joint mobility, and industry leader inthe optimal human experience known only as ow.

Circular Strength Training - Because Life is 3D!

Welcome to CSTGx!

I feel proud to call you one of my students and look forward to youbecoming one of the frontline commanders in my campaign of wagingflow upon the stagnant waters of robotic, two-dimensional movement.

With CSTGx, you engage more than merely your optimal physical expression.You tap into the limitless energy within you, the melding of mind, body andspirit, where all things happen effortlessly and perfectly. This psycho-physiological event can only be described as flow-state - what is often called

the zone in athletics.

When you create flow opportunities for others, you instantly foster abundant wellness into their lives, as well as your own. You cannot keep this to

yourself. Its impossible. Flow demands out-pouring. Flow finds a way. And Icannot tell you how excited I am that youve become a way for others to findflow through CSTGx!

Flow Thyself ,


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How Clubbell Fitness Evolved... As the USA Police Team Coach of the most

brutal form of martial art created in the formerSoviet Union - SAMBO, I took our national teamto Lithuania for World Championships, and therewe met the team from Tajikistan. Their wrestlerswere incredibly well conditioned, and literallythrowing their opponents off the mats.

Knowing that there was more than meets

the eye, I investigated. They shared with metheir strength training methods transliterated aszurhkane or zoorkhane - which means TheHouse of Power.

One of the methods of this millennia oldtradition originating in ancient Persia was clubswinging. This conrmed research I had beenconducting since the beginning of the 1990sinto alternative conditioning methods of Russia,India and turn of the century North America.

But before I tell you more, letswind back the clock a few years to

when the need for the ultimatecombat tness tool rst appeared...

In 1993, I was in the ght of my life againstmy Russian counter-part in the nal match at theOlympics for University athletes, theUniversiade, also known as World UniversityGames, held in Montreal, Quebec.Unfortunately, my opponent was the betterathlete that day, and landed me in an arm-bar. Irefused to tap out, since submitting would havecost the USA Sambo Team more team points. Inhis grip, my arm shattered under the precisionforce of his technique, as I squelched my painsince making any noise while in a joint lockmeans that you submit. [That rule was forobvious reasons: with so many differentlanguages, they had to make a rule that wouldallow the referees to know if a ghter was trulysubmitting. Even a grunt equals forfeit.]

I managed to ght the nal minutes hidingmy broken limb from the referees to avoid injurydisqualication; since if your opponent breaksyour limb during a legitimate technique, youlose.

That silver medal was the most importantvictory of my career, because it reminded me ofthe value of connective tissue strength. I was no

stranger to these type of injuries, being bornwith a disease called osteochondrosis, Ive hadmany more broken bones, dislocations andtears as a child than I care to remember.

But in this case, my concealment of theinjury led to avascular necrosis - or bonedeath - a condition that locked my hand invice-like pain unable to hold anything. Whenyour sport involves being able to grip a man and

throw him to the ground, the inability to holdanything is career ending.

I had no intention of quitting martial art. Infact, I won Grand National Championships thevery next year, and the internationalchampionships of the Americas on the following.

And to prove my methods, 12 years later, Icame out of retirement and won the InternationalChinese Kickboxing Championships - called

Sanshou - at the age of 36, with only 6 weeks toprepare for a ghting sport I had nevercompeted in.

How did I go from a genetically-inferior, broken child tointernational champion in twodifferent forms of martial arts?

Well, all of the conventional trainingapproaches failed.

Cardio, bodybuilding, powerlifting, and

cross-training each were created within the past100 years. None of these conventional methodsare appropriate for combat sports - which arethe ultimate test of physical tness. As the USANational Coach, I sought out forging aconditioning program that was specicallydesigned to increase the safety, performance,health and career longevity of myself and myathletes.

With my academic background in physicaleducation, I infused modern sport science intothis montage of scattered ancient physicaldisciplines to create a systematic proprietarysystem to combative preparation.

And based upon what I had been exposedto in the House of Power and what I hadstudied from the origins of yogic science,Clubbell training evolved. The Clubbellresurrects the centuries proven tradition ofswinging weight in three dimensions rather thanlifting it in only one or two.

Starting in 1996, I was exposed tokettlebells in the 6 years of training that I didback and forth throughout Russia with thenational and Olympic coaches of variouscombat sports such as Sambo, Boxing,Kickboxing and Bayonet Fencing. Kettlebellswere a middle ground between conventional

training and Circular Strength Training. Thekettlebell displaces its center of mass, but not tothe extent of the Clubbell. They complementeach other beautifully, if you like multiplemodalities.

But for simplicity and economy, thesuperiorly displaced center of mass of theClubbell creates an extreme leveragechallenge unrivaled by any other. This leveragechallenge produces enormous neurological

force without injury to connective tissue causedby conventional weights. When you lift weights,to increase force production you must addweight. And the greater the actual weight li fted,the more damaging compression to soft,connective tissue. This is the reason thatconventional weightlifters are riddled with softtissue, joint and spinal injuries.

The displaced center of mass of theClubbell (and to a lesser extent, the kettlebell)

allows less actual weight while eliciting superiorforce production; thus allowing greater heightsof strength conditioning, but without theproblematic injuries associated withconventional weight-training.

I had done them all, and nothingmade me so strong, so quickly andso injury free as the Clubbell!

The kettlebell has a conventional handlewhich rests on the skeletal structure (pullsagainst the ngers like a dumbbell or barbell),unlike the Clubbell which distracts (pullsthrough the grip like a rope swung around one'shead, so it must be held with muscular strengthalone). The more the actual weight rests on theskeletal structure, and the greater that actualweight is, the more that soft connective tissue(such as around the joints and the spine itself)accumulates trauma. Therefore, since theunique club-like handle pulls through the grip,only muscular contraction can hold theClubbell, and thus eliminates the injuries sorampant in conventional weight-lifting.

Unlike conventional weight-lifting, whereyou must increase the weight lifted, theClubbell is swung. Swinging weight increasestorque. Increasing torque increases forceproduction. Conventional weight lifting isrestricted to linear increases of force by addingweight. Clubbell training increases forceexponentially: swinging them twice as fastproduces four times thetorque. Superior forceproduction meanssuperior strengthconditioning in a fraction of thetime and without the litany ofinjuries associated with

conventional weight training.Traction pulls apart the joints,rather than compressing them,which is why youre put in tractionin order to mend: it increasesconnective tissue strength.


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How Can Swinging Weight IncreaseJoint Strength?

Finally, and most importantly, conventionalweight training can only be moved in one or twodimensions. This limited range of motionattempts to isolate particular muscles. Isolation,however, is a myth long since debunked. Thebody is composed of an interconnected web: adouble-bag system. The "inner bag" containsbone and cartilage, and where it 'cling wraps'the bone it's called "periosteum," and over the

joints, it's called "joint capsule." The "outer bag"contains an electric jelly we refer to as "muscle"and covering it we call it "fascia" (and othernames, but let's keep this simple). Where thatouter bag is tacked down to the inner bag, wecall those "muscle attachments" or "insertionpoints." You see, our bones and joints 'oat' in asea of continuous tension, and our bones act ascompressive struts pushing outwards while thisweb pulls inward in a unique balance which Dr.Steven Levin named Biotensegrity.

Clubbells: More than Tri-PlanarMovement = 6 Degrees of Freedom!

Soft tissue elasticity diminishes as we ageand is primarily responsible for most injuries forathletes and the aging: which is why theseapparently disparate groups are the Clubbell'slargest advocates. Moving in three dimensionwashing the joint capsules with nutrition andlubrication, breaks up adhesions, smoothes offboney proles (abating osteoarthritis), anddistracts the bones (abating osteoporosis).Conventional weight-lifting equipment cannot dothis. But the Clubbell, with its protective outer

coating and smooth prole, was specicallydesigned for swinging around the body.

Clubbell training is more than merely tri-planar movement through the sagittal, coronaland frontal planes. By moving the through thebiomechanical 6 Degrees of Freedom, Clubbellsstrengthen the fascial chains across the web intheir full range of motion. This increases softtissue elasticity rather than traumatizing it like

one or two dimensional movements inconventional weight-lifting.

Three Planes of Movement1. Coronal plane : The coronal plane

divides the body into front and rearsections.

2. Sagittal plane : The sagittal planedivides the body into right and leftsections.

3. Axial, or transverse plane : Thetransverse plane divides the body intoupper and lower sections.

Three Axes of Rotation1. Medial axis : The medial axis runs

horizontally from back to front (e.g.,cartwheels and turntables).

2. Longitudinal axis : The longitudinalaxis extends vertically from head totoe (e.g., twisting our torso as in apirouette).

3. Transverse axis : The transverse axisruns horizontally across our body fromone side of the waist to the other (e.g.,somersaults and ips).

Triplanar movements develop rotary andangular/diagonal strength to assist the primemovers. More important, prime movers can actwith rotary and angular/diagonal strength,though most people fail to develop this capacity!

Developing multiplanar strength of the primemovers increases stability, enhances injuryprevention, multiplies force production abilities,and, most important, stimulates theneuromuscular patterns required of athletes.CSTGx, by its movement through the sixmechanical degrees of freedom, targets therotary and angular/diagonal strength to developthese motor recruitment patterns so that webecome simultaneously strong and functional.Without this, our performance su ! ers greatly

and likelihood of injury signicantly increases.

The term six degrees of freedom refers tomotion in three-dimensional space, namely theability to move forward/backward, up/down, left/ right (translation: in three perpendicular axes),combined with rotation about threeperpendicular axes (yaw, pitch, roll). Becausethe motion within these three axes combineswith the rotation about the three axes,movement gains innite degrees of freedom.There is no limit to the variations. The motionindeed has six degrees of freedom.

Six Degrees of Freedom1. Swaying : Moving left and right; x-axis

translation2. Heaving : Moving up and down; y-axis

translation3. Surging : Moving forward and back; z-

axis translation4. Pitching : Tilting up and down; x-axis

rotation5. Yawing : Turning left and right; y-axis

rotation6. Rolling : Tilting side to side; z-axis

"Coach Sonnon, youve done awonderful job of applyingbiotensegrity in a very practical way.My focus has been as a basic scientistas I did not want to limit biotensegrityto the narrow eld of what I know asa clinician. I have always hoped thatsomeone like you would take the ball

and run with it, and with CircularStrength Training System, youve

done that. Thank you!" - Dr. Steven Levin, MDwww.biotensegrity.com
http://www.biotensegrity.com/http://www.biotensegrity.com/


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What Makes Scott Sonnons Clubbell so Uniquely Effective?Three-Dimensional : Conventional equipment can

only be lifted in one or two planes. The special

design of the Clubbell permits it to

tap into your maximum

movement potential as a three

dimensional being in the real-

world, not just in the gym!

Traction : The unique exercise

selection combined with the prole

of the Clubbell creates a tractional - or

pulling away - effect which stimulates long, lean

muscles as well as connective tissue and bone health!

Torque : Unlike conventional equipment, the Clubbell was designed

to not only be lifted but swung. Where with conventional equipment you

must add weight to increase challenge, the faster you swing the Clubbell,

the exponentially greater the results you produce!

Micro-Loadable : The special design of the Clubbell handle allows

minor increases in resistance even if only millimeters from your prior class.

This design allows you to never overtrain due to too great of a leap, but

always challenge yourself and gain constant progress!

Synergistic : The special Clubbell movements combine to create

what is called the complex training effect - the sum total training effect

you gain is greater than if you performed the individual components for

the same volume of repetitions. Less training time but greater cumulative

results!

Shock Absorption : Unlike the overly simplistic movements of

conventional equipment, Clubbells dynamic movements allow you to

develop the ability to absorb and retranslate force, which prevents injuries

and develops uid, powerful grace!

Selective Tension : Conventional equipment focuses on heavy

weight in one or two planes to develop overall bodily tension. CSTGx

takes your body through 3 dimensions, training your nervous system to a

much more efcient frequency, which allows you to become

simultaneously greater in strength AND ow!

WHAT CAN CLUBBELL FITNESS DO? BURN FAT BUILD MUSCLEPREVENT INJURY GAIN FLOW

Faster thananything elsedue to theentire bodybeing usedlike a furnaceto melt fat!

Stronger thananything elsesince it takesyou throughthe greatestrange of

motion!

Creates asafety valvefor when

movementsdeviate fromthe expected,as it happens!

Opens everydegree offreedom toreclaim yourinnate

movement graceand poise!

CIRCULAR STRENGTH TRAINING

Circular versus Linear Strength:Most programs focus on improving fitness through exercises suchas squats, lunges, presses. These linear exercises execute inonly 1-2 planes. But in the real world, every physical activitydemands movement in 3 dimensions.

Circular Strength Training not only includes the linear, butalso develops the crucial real world rotary and angular/diagonal strength to bolster the prime movers. Developing ScottSonnons signature 3D Fitness increases stability, enhancesinjury prevention, multiplies force production and mostimportantly, stimulates the neuromuscular patterns required forfast, fluid, fitness forever.

The Clubbell was specifically researched and engineered totarget the rotary and angular/diagonal strength: the nextevolution in functional strength training!

CSTGXGROUP EXERCISE


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Clubbell BasicPositions

Floor Park :Muzzles onthe oor,Clubbellstandingupward.

Shoulder Park :Necks in hand,Barrelsrestingon soft

tissue of theshoulders.

Arm Stop : One Clubbell neckin hand with the barrelcradled in the oppositeelbow.Order Position :Standing inneutralposition,elbow atside,forearmparallel tothe groundandperpendicular to

the torso, neck in hand,muzzle upward.Side Order Position : LikeOrder, but with the forearmheld outward to the side,parallel with the torso.

Guard Position : Standing withtwo hands on one Clubbell,muzzleupward,held next tooneshoulder.Flag Position :Like OrderPosition, but withelbow lockedstraight, arm parallel to theground.

Side Flag

Position : LikeOrder, but witharm held out tothe side,parallel with thetorso.

Torch Position :Standing in neutral position,

elbow locked, shoulderpacked overhead, neck inhand, muzzle upward.

Back Position :Standing inneutralposition,Clubbell over

the shoulderand behind theback, neck inhand, muzzle downward,elbow upward and tuckedto the ears.

Full Choke : grip nearestcone on neck

Zero Choke : grip nearestknob on neckLeft Grip : like a left-handed baseball grip righthand next to the knobRight Grip : like a righthanded baseball grip lefthand next to the knobSplit Grip : hands spacedapart on the neck

Alternating Left Grip :overhand right hand nextto the knob

Alternating Right Grip :overhand left hand next tothe knobHammer Grip : gripping likeholding a hammer withthumb and index fingernext to knobSplit Finger Grip : knobheld between the fingers.

Muzzle


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Vertical Up :Clubbellsvertical with

barrels up

Vertical Down :Clubbells verticalwith barrels down

HorizontalOut :Clubbells

horizontal with barrels out

Horizontal In :Clubbellshorizontal with

barrels in

HorizontalForward :Clubbellshorizontalwith barrelsforward

HorizontalBackward :Clubbellshorizontalwith barrels

backward

1. Grip Confirmation2. Arm Lock

3. Shoulder Pack4. Crown to Coccyx Alignment5. Core activation6. Hip Recruitment7. Leg Drive


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The 3 Rings of theCircular Strength

Training System Clubbell Fitness directly applies

the Three Rings of Circular

Strength Training into a

systematic and progressive

program designed to safely and

effectively mobilize, strengthen,

and rejuvenate the entire body.

Each section of exercises have

been careful selected to target

all three of the CST Rings.

Ring I: Intu-Flow LongevitySystem

Mobilize and decompress joint structures

utilizing the CST Intu-Flow program. This

section is the critical rst step to allowing

your joints to move smoothly through their

fullest ranges of motion prior to placing a

load demand upon them.

Ring II: Clubbell Training Activate and strengthen musco-skeletal

system utilizing CST Clubbell training.

The goal of this section is to activate or

awaken the core of body (central hub)

providing the foundation upon which

movement and strengthening can happen.

Unlike traditional types of resistance

training equipment, the Clubbells unique

shape and weight displacement impose

demands not only of strength but

coordination and balance. They offer the

user the ability to move through multipleplanes, strengthening in ranges of motion

few other modalities can duplicate.

Ring III: Prasara Body-

Flow Yoga Release and rejuvenate the

muscular system utilizing

Prasara Yoga. With the imposed

demands of Clubbell training as

with other forms the muscular

system needs to release the

byproducts of the act of

training. Prasara Yoga

systematically rejuvenates the

muscular system by unloading

and replenishing the system

with the goal of recovering not just for the

next training session but for the next one

after that and the next one after that.

CIRCULAR STRENGTH TRAINING GROUP EXERCISIntelligent Design Creates the Powerful Health-First Fitness Effect

Continuing CerticationScott Sonnons trademarked CircularStrength Training System conducts

continuing educational development in the

complete curriculum.

Level I CST Certication: CST Group Ex Instructor

Level II CST Certication:

Full Circular Strength Training Instructor

Level III CST Certication: Circular Strength Training Coach

Level IV CST Certication: Circular Strength Training Head Coach

For Further Information See:

RMAX INTERNATIONALwww.rmaxinternational.com

tel.: 1.678.867.7629
http://www.rmaxinternational.com/http://www.rmaxinternational.com/http://www.rmaxinternational.com/http://www.rmaxinternational.com/

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