Scott Sonnon: The Flow Coach

Ready for the Next Cross-World Clubbell Meet?

Saturday, June 2009, was our first “virtual” Clubbell competition held across the planet by athletes of all ages and backgrounds. Many have asked the rules and to be updated for future opportunities to compete. Though obviously a sport, Cross-World Clubbell Meets give you the chance to incrementally peak for a particular day… to have a goal and to surpass your expectations and personal records.

Here are my own video performances, though you can do a youtube search for the other competitors. I competed in the heavyweight (35lbs Clubbell) division, scoring 121 (left) / 121 (right) repetitions in alternating mills, and 74 repetitions in the double swipes.

Many people misunderstand that peaking only happens for sports… that you can train to be “generally fit.” But in reality, there is no maintenance: the body only knows progress, or regress. And you can’t train “generally” since the body only ever adapts specifically, so even though it appears that you’re getting results from randomizing your daily workouts, you’re actually creating unpredictable, untrackable, and potentially severely undesirable results as well.

After you’ve mastered a particular platform of incrementally-progressive program design, you can and do become “intuitive” enough to understand your daily needs. At that point, even though you always begin with a well-crafted program, you’re constantly adjusting it as you intuit necessary. To an outsider, it may look random and varied, but that’s because they don’t see your internal experience of movement adaptation.

We’re setting our next Cross-World Clubbell Meet for July 11, 2009… across the planet! Here are the rules for your participation at home: Post videos to youtube.com to officially participate, but you can still unofficially join in without video. Post video by midnight Pacific timezone June 11, 2009.

Rules:

Double Swipe (2 clubbells): most number of repetitions in 10 minutes without your clubbells touching the ground. One repetition requires both clubbells to be completely behind the head, and then completely behind the knees. Clubbells can be held or rested on the shoulders, but not on the thighs, knees, on the feet or ground. You must establish lockout of the elbows on both the down-swing and the up-swing to qualify as a repetition.

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Single Alternating Mill (1 clubbell): most number of repetitions in 10 minutes without clubbell touching the ground. ONE HALF repetition requires passing centerline in front with elbow locked until passing centerline to the side, with the clubbell finally (at least partially) passing the centerline behind the head. You must establish lockout of the elbow on the side-swing in order to count the repetition. Hands can be freely alternated at any time. However, total repetitions equal the common number between the two hands; i.e. if 124 mills completed right side, and 126 left side, then only 124 total points are counted.

No more than 30 minutes between the two events for rest.

Due to consistency of weight distribution, only authentic clubbells can officially compete, but you can participate unofficially with any club. Homemade variations, and other Clubbell facsimiles include weight in the handle and knob with a center of gravity much closer to the grip. As a result, they’re much easier to swing, and your numbers may be artificially higher. The clubbell is the most difficult design to swing, though the safest and sturdiest construction making it optimal for strength-endurance sports.

Winner of each weight class will win a t-shirt. We’re working to have a trophy as well.

Weight divisions:

• 10lbs Clubbell
• 15lbs Clubbell
• 20lbs Clubbell
• 25lbs Clubbell
• 35lbs Clubbell

You may not compete with a particular weight class until you have successfully completed a “Clubbell Trial By Fire” with that specific weight!

In addition to the above rules, I’ve provided you with a free downloadable eBook on Clubbell Sport competition:

See you on youtube, swingers!