CST is a unique system of incremental progression, recovery, sophistication and refinement. The Training Hierarchy Pyramid™ is the template that one can apply to any aspect of CST. Further, the process of sophistication and refinement is part of each level of the THP. Each level has overlap from its predecessor; they build on each other. I would like to use the example of CST itself as a model to fit in the THP.

The base of the THP, GPP, is broad so that a stable structure can rest on top of it. Joint mobility is the foundation of all movement. Developing biomechanically correct joint articulation is the fountain of youth.

Recovery is the first stage of your joint mobility program. Finding your unique performance impediments in the simple movements of rotation, flexion, extension, and translation gives you a perspective on where you need to focus your attention. After you recover the basic cardinal movements, the next progression is to sophisticate those movements into more coordinated versions: circles and infinites. As you continue the process you learn to refine those coordinated movements into cloverleaves.

On the macro level we have the process of recovery, coordination and refinement. To gain mastery over the simplest movement, there is also a micro level of that same process. This is an important process that must not be skipped. This is fundamental to incremental progression; this is baby steps. This is how the nervous system progresses from cognitive learning to associative learning and imprinting the motor anagram in the motor cortex so that the autonomous nervous system can grab it for flow without thought.

The next level of the THP is SPP. In our model, joint mobility leads to Body-Flow. The progression at this level of the THP is that of Elementary Motor Components (EMC) building into Biomechanical Exercises (BME’s). BME are joined together to create Kinetic Chains (KC). Again, this mirrors the process of recovery, coordination and refinement. You recover the EMC so that they may be built into a BME. As you sophisticate your BME they may be joined together to create a KC. As you refine your KC you tap into Prasara: flow without thought.

The next level of the THP is SSP. This brings us to loaded mobility training, or using the Clubbells for strength training and power development. You guessed it! The same model of recovery, coordination and refinement applies to Clubbell training. The recovery level involves learning the basic swings, pulls, presses, casts and ballistic movements. As you progress you start joining those movements into more coordinated versions. These are the combination routines. This will be further refined as you develop combination routines that will enhance your particular game.

At the top of the THP we have Mental/Emotional Preparedness (MEP). In essence, the most productive outcome of this level of training is developing mental toughness so that, when the need arises, you are able to remain in flow under duress. Now you are ready to begin working with the protocols of density training. Start with a BME or a basic Clubbell exercise for your first density cycle. Then you may progress to more sophisticated exercise selections.

Many of us will discover that, as we progress up the THP with a specific training goal, a crack will develop and we must move back to the foundation to shore up the fault. For example, when I got my new Clubbell I was excited to get into some Arm Pit Casts. I noticed that I was straining at the arm when trying to pull the Clubbell around to Order. I didn’t have the structure to integrate the movement. The phase of pulling the Clubbell from the Back position to Order begins with Core Activation and thoracic flexion. I went back to a GPP level of joint mobility to recover and sophisticate my thoracic mobility. I started with some closed chain drills, for example, assuming the beginning position of a spinal rock and taking the thoracic region through flexion and extension. I sophisticated that into a thoracic circle while in a Shin Box. Then I moved to standing for figure eights and cloverleaves. I finally integrated my thoracic mobility to see how the Arm Pit cast felt different. Instant performance enhancement!

The THP and its application is central to the incremental progression of CST. It is a process, and through deepening your personal practice you will climb the pyramid many times as you enjoy a healthful vigorous life.

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Joseph Schwartz, CST

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