FREE Webisode: CST Sandbags
April 30, 2008 – 8:16 pmCST Head Coach Adam Steer demonstrates Circular Strength Training with a Sandbag in the CST 6 Degrees of Freedom!
“We don’t move robotically through one plane at a time. Human movement is a complex weaving of movement through different planes and on different axes. One of the flagship programs of Circular Strength Training®, FlowFit, is built on the premise of taking the body through a circuit which hits each of these planes in a given sequence. The combination of this emphasis on multi-planar movement, mixed with attention to the principles of Intuitive Training, results in a surprisingly effective manipulation of the neuro-immuno-endocrine response. Often recognized as the runner’s high, it has profound implications on our overall health. For reference, here are the 6 Degrees of Freedom:
Heaving - movement in the vertical plane (up and down)
Surging - movement in the sagittal plane (front and back)
Swaying - movement in the frontal plane (lateral or side-to-side)
Yawing - movement in the transverse plane (twisting around a central axis)
Pitching - tilting in the sagittal plane (rolling forward or backward)
Rolling - tilting laterally (bending to the side)
Although this approach was first made popular through a bodyweight program, FlowFit, it can be applied to any number of training tools. For the past few weeks I have been working with a routine that I put together using a Josh Henkin sandbag which takes me through the 6 Degrees. The interesting thing about this method, is that as you go through the routine you may feel like the intensity isn’t that high, because you are constantly switching from one plane to the next, but when you finish your are toasted. Right now I am doing 4 rounds of 3 circuits and reducing the rest period between each round with every cycle through. I am down to a brutal 15 seconds rest.
Here is a look at the circuit. I’ve included subtitles to help point out the various degrees of freedom.”
Awesome job, Adam, representing that it’s not merely the ingredients, but the recipe that makes CST uniquely powerful method of self-transformation!
Flow Thyself™,
One Response to “FREE Webisode: CST Sandbags”
I didn’t see any comments on this video, so I just wanted to drop a note and say this is great. Wonderful example of functional, “everyday” strength and mobility.
Motivates me to get my bent, twisted body back into flow-shape.
Thanks for posting Adam.
By Robert on May 14, 2008