Clubbell Trial by Fire Proper Technique and Progression

September 14, 2013 – 11:01 am

I’ve been asked many times to write a Clubbell Trial by Fire progression, I’ll share my 3 month progression with this video performance of proper technique by CST Head Coach and European Director, Alberto Gallazzi:

A. Dissect simple components
B. Train simple components
C. Combine compound movements
D. Train compound movements
E. Refine complex movements
F. Train complex movements
G. Train Trial by Fire event

A1. Simple components of the Double Swipe:
Positions:

  • 1. Double back position
  • 2. Double order position
  • 3. Double silverback position

Movements:

  • 1. Double arm cast
  • 2. Double pendulum

A2. Simple components of the Single Mill:
Positions:

  • 1. Single back position
  • 2. Single side order position

Movements:

  • 1. Shield cast
  • 2. Side pendulum

A3. Simple components of the Two-handed Hammer:
Positions:

  • 1. Two-handed torch position
  • 2. Two-handed side hip root

Movements:

  • 1. Two-handed side semi-circle
  • 2. Two-handed side swing

B1. Train simple components
Week One - 4X

  • 1. 10 sets of 10 repetitions of double arm cast - 30 seconds rest between sets
  • 2. 10 sets of 10 repetitions of double swing - 30 seconds rest between sets
  • 3. 10 sets of 10/10 repetitions shield cast (right/left) - 30 seconds rest between sets
  • 4. 10 sets of 10/10 repetitions side pendulum (right/left) - 30 seconds rest between sets
  • 5. 10 sets of 10 repetitions side semi-circle - 30 seconds rest between sets
  • 6. 5 sets of 10/10 repetitions side swing (right/left) - 30 seconds rest between sets

Week Two - 4X

  • 1. 7 sets of 15 repetitions of double arm cast - 30 seconds rest between sets
  • 2. 7 sets of 15 repetitions of double swing - 30 seconds rest between sets
  • 3. 10 sets of 10/10 repetitions shield cast (right/left) - 20 seconds rest between sets
  • 4. 10 sets of 10/10 repetitions side pendulum (right/left) - 20 seconds rest between sets
  • 5. 7 sets of 15 repetitions side semi-circle - 30 seconds rest between sets
  • 6. 5 sets of 10/10 repetitions side swing (right/left) - 20 seconds rest between sets

Week Three - 4X

  • 1. 5 sets of 20 repetitions of double arm cast - 30 seconds rest between sets
  • 2. 5 sets of 20 repetitions of double swing - 30 seconds rest between sets
  • 3. 10 sets of 10/10 repetitions shield cast (right/left) - 10 seconds rest between sets
  • 4. 10 sets of 10/10 repetitions side pendulum (right/left) - 10 seconds rest between sets
  • 5. 5 sets of 20 repetitions side semi-circle - 30 seconds rest between sets
  • 6. 5 sets of 10/10 repetitions side swing (right/left) - 10 seconds rest between sets

C. Combine compound movements

  • 1. Double pendulum + Double arm cast
  • 2. Single shield cast + Single side pendulum
  • 3. Two-handed side swing + Torch position (alternating directions after torch)

D. Train compound movements
Week Four - 3X

  • 1. 10 sets of 10 repetitions Double pendulum + Double arm cast - 30 seconds rest between sets
  • 2. 10 sets of 10/10 repetitions Single shield cast + Single side pendulum (right/left) - 30 seconds rest between sets
  • 3. 5 sets of 10/10 repetitions Two-handed side swing + Torch position (alternating directions after torch) - 30 seconds rest between sets

Week Five - 3X

  • 1. 7 sets of 15 repetitions Double pendulum + Double arm cast - 30 seconds rest between sets
  • 2. 10 sets of 10/10 repetitions Single shield cast + Single side pendulum (right/left) - 20 seconds rest between sets
  • 3. 5 sets of 10/10 repetitions Two-handed side swing + Torch position (alternating directions after torch) - 20 seconds rest between sets

Week Six - 3X

  • 1. 5 sets of 20 repetitions Double pendulum + Double arm cast - 30 seconds rest between sets
  • 2. 10 sets of 10/10 repetitions Single shield cast + Single side pendulum (right/left) - 10 seconds rest between sets
  • 3. 5 sets of 10/10 repetitions Two-handed side swing + Torch position (alternating directions after torch) - 10 seconds rest between sets

E. Refine complex movements

  • 1. Double swipe
  • 2. Single mill
  • 3. Two-handed hammer

F. Train complex movements
Week Seven - 2X

  • 1. 10 sets of 10 repetitions Double swipe - 30 seconds rest between sets
  • 2. 10 sets of 10/10 repetitions Single mill (right/left) - 30 seconds rest between sets
  • 3. 5 sets of 10/10 repetitions Two-handed hammer - 30 seconds rest between sets

Week Eight - 2X

  • 1. 7 sets of 15 repetitions Double swipe - 30 seconds rest between sets
  • 2. 10 sets of 10/10 repetitions Single mill (right/left) - 20 seconds rest between sets
  • 3. 5 sets of 10/10 repetitions Two-handed hammer - 20 seconds rest between sets

Week Nine - 2X

  • 1. 5 sets of 20 repetitions Double swipe - 30 seconds rest between sets
  • 2. 10 sets of 10/10 repetitions Single mill - 10 seconds rest between sets
  • 3. 5 sets of 10/10 repetitions Two-handed hammer - 10 seconds rest between sets

G. Perform Trial By Fire
Week Ten - 1X

  • 1. 5 sets of 20 repetitions Double swipe - 10 seconds rest between sets in shoulder park
  • 2. 10 sets of 10/10 repetitions Single mill - 10 seconds rest after sets 3/3, 6/6 and 8/8 in shoulder park
  • 3. 2 sets of 50 repetitions Two-handed hammer - 10 seconds rest after 25 repetitions in shoulder park
  • Rest if needed between exercises - maximum 1 min

Week Eleven - 2X

  • 1. 2 sets of 50 repetitions Double swipe - 10 seconds rest between sets in shoulder park
  • 2. 10 sets of 10/10 repetitions Single mill - 10 seconds rest after sets 5/5 and 8/8 in shoulder park
  • 3. 2 sets of 50 repetitions Two-handed hammer - 10 seconds rest after all 50 in one direction, in shoulder park
  • Rest if needed between exercises - maximum 45 seconds

Week Twelve - 2X

  • 1. 1 sets of 100 repetitions Double swipe
  • 2. 10 sets of 10/10 repetitions Single mill
  • 3. 2 sets of 50 repetitions Two-handed hammer
  • Rest if needed between exercises - maximum 30 seconds

very respectfully,
Scott Sonnon
www.facebook.com/scottsonnon

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