When to start using Extension and Mini Clubbell?

[HereBeADragon]

I started the intermediate level of intu-flow Feb first. Before that I did beginner level for about a month and I have done warrior wellness regularly for about 2 years before that. I've noticed a lot of people seem to be using the mini clubbells and extension and I was wondering at what level did you begin using them? Also how often? I believe the Extension DVD said something along the lines of not starting extension until you are in the mastery level of intu-flow is that correct? Thanks

[Scott Sonnon]

Brian,

Too often people rush into Clubbell training before the critical first step of CST: Tabula Rasa, or "cleaning the slate". This is why I suggest people wait until they're at cloverleaves in their movement.

I have to idea where your personal practice is, but if you've been performing Warrior Wellness diligently daily for 2 years, you should be good to go.

[HereBeADragon]

thanks coach I'll play with it a bit. Tell me whats the best protocal to use with Extension? Is that explained in the DVD? Thanks

[Scott Sonnon]

Yes.

[HereBeADragon]

finished reviewing Extension today. Really interesting series and I can definitly see why it is such a great intro to CST. I also like the follow along circuit thats a very creative format. One question I still have is how often should I make use of Extension? Is this something that can be done daily along with intu-flow? Or is it maybe better served as an active recovery tool? Basicly how can I make the best use of Extension? Thanks

[Scott Sonnon]

Brian,

The answer depends upon your total training picture.

[HereBeADragon]

I'm not 100% sure what that training picture will be at the moment. This week marks the end of my current training cycle. After that I plan to take a week off and then begin a new cycle. This new cycle depends on several factors (such as the transformation challenge) But my main idea at the moment is going to be an emphasis on Flow Fit, Intu-Flow and The Bruiser Jr. Also plan to incorporate and/or continue Pistol training, handstand trainig, pull ups and swimming. All the details are not worked out for me yet. I was thinking of prehaps adding extension slowly into my practice. Maybe during my week break I'll run through the program once or twice and see how it feels to me. Then try adding it in once a week with whatever routine I decide on and expand or reduce its use based on what kind of impact it has on me over the course of my new cycle. As I've said not a 100% clear picture yet but does it sound like I am on the right track?

[Ryan Murdock]

But my main idea at the moment is going to be an emphasis on Flow Fit, Intu-Flow™ and The Bruiser Jr. Also plan to incorporate and/or continue Pistol training, handstand trainig, pull ups and swimming. All the details are not worked out for me yet. I was thinking of prehaps adding extension slowly into my practice.

Brian,

This sounds like an awful lot. Remember, "Cycle or circuit, but don't cocktail."

What is the unifying goal in your training cycle that you see all of these practices combining together to meet?

[Scott Sonnon]

Ryan, my question precisely.

What specifically do you want to accomplish during your next period of training, Brian. Everything should be organized towards that goal.

You can't fight 5 battles against 5 opponents. But you can one at a time.

Survival favors the generalist, but adores the methodist. For example, one would think that a particular DNA strain would be more likely to survive if it's "delivery system" (creature) were polygamous (multiple reproductive partners. However, the serial monogamous delivery system has a greater likelihood of survival because it can 'protect' its line until it line can defend itself.

IOW: you would think that you can gain more from multiple goals simultaneously, but that's not reality. The reality is that you must latch in the gains of one specific goal. And only then, move on to the next (perhaps disparate) goal.

CST takes this further and considers the implications of the prior specificity and works compensatorily to ensure the 'latching' in of the prior results.

[KD Jones]

... you would think that you can gain more from multiple goals simultaneously, but that's not reality. The reality is that you must latch in the gains of one specific goal. And only then, move on to the next (perhaps disparate) goal.

This is gold, and is another one of those "ocean" statements - clear and simple on the surface but deeper than one can imagine, with all kinds of wierd, unimaginable stuff down there.

I never believed it. And I have paid, in all sorts of ways (though I've seen others pay more).

Another example of the importance of this "physical culture" thing. The lessons - the real ones - radiate out and have an effect on everything.

Thanks for holding that line.

Blessings.

[HereBeADragon]

well as I said I'm not 100% on anything yet. I dont know how flow fit will impact me or swinging the Bruiser Jr. These variables are going to be the corner stone of my up coming cycle. They will also decide what else if anything I include. As far as pistols, swimming and pull ups. These are movements I've been working on and am finally making some headway with. I'm very close to preforming a full pistol and dont want to stop when I'm almost there. Equally pull ups have been a very difficult challenge for me and I've been able to build up to preforming singles and doubles but not consistently. I dont want to loose ground on these when I've gotten so far. If I implement these into my upcoming cycle I plan to use them in a low set rep range basicly practicing singles and building my form. I figured with such a low work load on them it would be reasonable to keep doing them. Swimming is something I am doing and want to keep my practice up. I enjoy it and have been steadily improving my practice while implementing the concepts used in efforless running. I'm up to 700yds and even this isnt a great strain at this point. If anything I think of swimming as an active recovery tool. Handstands are something of a personal goal I'd like to achive. I've been able to kick up into one against a wall (I credit the new found mobility and lack of fear reactivity for that to Intu-Flow) but I dont have the ability to hold for more than a few seconds and I cannot even begin to balance myself in that position.

There are 3 underlying goals to all my training. Burning fat, building lean muscle and developing a more complete control of my body in multiple plains. Writing all this down does give me a sense of maybe trying to do to much at a time. Thats a common problem for me :oops: always reaching to far to soon. Pistols, pull ups, handstands and swimming sound like a complete program in themselves now that I see it written down. I think I'll have a better idea of what I can do once I have the bruiser Jr and flow fit and can get a better grasp of what I am in for.

If I were to implement a program using only Intu-Flow, Flow Fit and the Bruiser Jr. would this be a reasonable program? Also with this as my next cycle is there anyway that I could continue training one or two of the other exercises? Maybe pistols or pull ups and swimming? If not I can put them on the back burner. This is turning out to be harder than I thought :D

[Ryan Murdock]

If I were to implement a program using only Intu-Flow™, Flow Fit and the Bruiser Jr. would this be a reasonable program?

That's exactly what I would have suggested :wink:


There are 3 underlying goals to all my training. Burning fat, building lean muscle and developing a more complete control of my body in multiple plains.

Flow Fit will nail the fat burning and muscle building. Intu-Flow will be your multi-planar work, and will serve as active recovery. These alone will get you to your 3 goals. You can also add in Bruiser Jr. training, but I would keep that to a level of skill acquisition at first, until you guage its effect on your cycle. View it as two-handed clubbell movement practice. I managed to work a bodyweight GPP program (something along the lines of Intu-Flow, from my new vid material) with Bruiser practice in the same cycle, with daily Intu-Flow to ensure recovery. But I felt that, after a few weeks of this, I was pushing it a bit. It was extremely demanding.


I dont want to loose ground on these when I've gotten so far.

Don't worry about this. It will all carry over. I wouldn't be surprised if, after this cycle, you tried the pullups and pistols and pulled them off with ease.

Also, get away from the notion that you have to maintain everything you've ever done, or all systems at once. It isn't possible, and leads to burnout. You can never stay in absoute peak condition all the time. It's always a fluctuation, day by day, cycle by cycle. But the totality of your training contributes to a greater whole, if you get what I mean. As Coach said re: MA, "The worst that you do in training is the best you can expect on the street".

[HereBeADragon]

thanks for the advice. I'm feeling like sticking to the big 3 (intu-flow, flow fit and bruiser Jr.) will be easier than I thought. Probably the weakest point in my training is trying to do to much at once. Just so many things I want to try! :D A few last questions to pester all of you with. What about my swimming? Can I keep that up maybe reduce the distance? I'm an avide scuba diver so swimming is a skill I need to keep strong and I never know when I might be taking a trip (I'm long over due as it is and getting a little twitchey to take the plunge again :twisted: ). Also as to my original post will extension be a little to much for this cycle? If so I'll save it for the next one. Thanks

[Ryan Murdock]

Try it first as is for a week or so, and note your recovery abilities. After that you could add in swimming (incrementally), but don't make it a workout. Treat it as active recovery, or leisure (but don't forget that "leisure" activites count towards your total work). Same goes for X-Tension. It could be active recovery, depending on how you phase it in. But I'd be inclined to focus on Intu-Flow, Flow Fit, and some Bruiser Jr, and leave X-Tension for the next cycle. It's getting to be too much. Go deep, rather than broad and thin.

Log your daily training and nutrition, and include everything.

Hope that helps. Good luck! :D

[HereBeADragon]

thanks Coach Murdock I think that clears everything up for me now. Just have to wait for all my new toys to arrive :twisted: