The Plan

[stevenhogg]

First, today I start the personally difficult task of maintaining a journal. I’ve known for a while that I need to, but have fought tooth and nail to avoid it. Between God and CST, I’ve been bombarded with numerous reminders of how important it is both on the spiritual and physical level to know where you’ve been, where you are, what happened to get there, and where you are going. Any advice would be greatly appreciated?

Second, with only BB and FF 1, I have noticed some areas that will need specific attention: left shoulder weakness and stiffness/discomfort and tightness in the hips, especially left. I seem to remember, 13 years ago, riding my bike down a hill at 35 mph and leaving a big dent, with my left side, in a minivan that pulled out in front of me.

So with advice from Coach Connie and others that Intu-Flow® should be next and that thru IF I can discover and target these and any other problem areas, I have started an Intu-Flow® piggy-bank, which should mature in October.

My question is where do I go from there? I want to work on overall strength and Clubbell®s are the obvious next step, but which product should I get first: Clubbell® Training for Circular Strength, Mobilized Strength, Big Book of Clubbell® Training, or wait for The Encyclopedia of Clubbell® Training?

Also, should I work on IF and CBT simultaneously or wait on the Clubbell®s and get going in IF for a while???

Thanks

[Jarlo Ilano]

Steven,

If I may offer my opinion.

Until you get Intu-Flow, alternate days of Be Breathed and FlowFit®. And also alternate intensities so it goes High, Medium, Low, then a total rest day.

Then when Intu-Flow arrives work on Intu-Flow daily, work on FlowFit® three times a week, get the Big Book of Clubbell® Training as it has incredible amounts of information (not just on the clubs). Do this for at least a couple of months.

Then add the Extension program (included in Intu-Flow) into your routine two to three times a week, while continuing FlowFit® at least twice a week. Do this for at least a month and then you'll be more then ready to add heavier clubbells to your regimen.

If you have any more questions, please feel free to ask. And yes starting a blog would be one the best things you can do!

[stevenhogg]

Coach Ilano,

When you said -

Until you get Intu-Flow®®, alternate days of Be Breathed and FlowFit®. And also alternate intensities so it goes High, Medium, Low, then a total rest day.

Would I be applying the alternate intensities to Flow-Fit only, as BB is not supposed to be an exertion, and by High, Med, Low do you mean pace and/or exercise level (i.e. Level 4 = High, level 3 = Med, etc.)?

Thanks again,

[Jarlo Ilano]

Actually, you can make Be Breathed into a workout if you wanted to.

If not then yes, just apply High,Med,Low,No to the FlowFit®.

And the intensity level refers to exertion (RPE), not the Levels in the program. You shouldn't perform the higher levels of the program until your technique is higher then 6. (RPT > 6)

[stevenhogg]

Thanks for the direction. I have always tended towards the “more is better” mindset and often over trained in the past, so your advice is greatly appreciated.

I still have some questions though. I have been told that I over analyze things, so if I am feel free to let me know.

I believe I am understanding how to evaluate my RPE,T, & D for an individual exercise, but with the parameters given in FlowFit®, of working out 14-18 minutes in order to get into your 2nd wind, what is the appropriate way to adjust RPE for the workout as a whole? If I’m able to do the flows at the pace of the DVD, do I increase or decrease from the length of time and/or pace from Coach Sonnon’s example?

Then when Intu-Flow®® arrives work on Intu-Flow®® daily, work on FlowFit® three times a week, get the Big Book of Clubbell®® Training as it has incredible amounts of information (not just on the clubs). Do this for at least a couple of months.

Where would BB fit after I start Intu-Flow® and could you elaborate on how to make it a workout?

Thanks in advance for your advice and time,

[Jarlo Ilano]

Hi Steven,

Questions are good, that's the whole purpose of this CST Newbie forum. And when you ask enough questions and do enough practice, then you won't be a newbie anymore!

I believe I am understanding how to evaluate my RPE,T, & D for an individual exercise, but with the parameters given in FlowFit®, of working out 14-18 minutes in order to get into your 2nd wind, what is the appropriate way to adjust RPE for the workout as a whole? If I’m able to do the flows at the pace of the DVD, do I increase or decrease from the length of time and/or pace from Coach Sonnon’s example?,

You apply the RPE, RPT, and RPD scales to the session as a whole. Especially as you have improved enough in the individual exercises to flow from each one smoothly, they all begin to be one unbroken exercise. If I could compare it to running, say three miles, you can give ratings for each mile separately, but when you are finished you can also say whole it felt in totality.

To increase RPE, you would increase the pace at which you can perform the flow, while still maintaining a high RPT, and a low RPD (i.e, good form and no pain). I would keep the upper limit of your session to 18 or 20 minutes and just work on increasing the intensity of it rather than adding more minutes. I did a 32 minute session of FlowFit® once, but that was just a thing I did for my birthday, not something I did all the time. So, to spell it all out, if you can do FlowFit® Level 2 for 20 minutes at a RPT >8 and can whip out 20 repetitions or more in that time, then go to Level 3, then progress there, and then go to Level 4. Does this make sense?

Where would BB fit after I start Intu-Flow® and could you elaborate on how to make it a workout?

Thanks in advance for your advice and time,

As for Be Breathed, to make it a workout, increase your speed, increase the complexity of the movements, (pike, butterfly, straddle). If this is too easy then add a Trinity squat in between each one (like the spinal rock in FlowFit®). Don't be afraid to change things up as you grow comfortable in your form. Remember, CST is about progressing in complexity, not just doing endless repetitions. So, that's why I recommended just doing the FlowFit® and Intu-Flow® when you get the Intu-Flow® DVD. You'll be fine putting Be Breathed on the back burner for awhile and just work consistently on FlowFit® and Intu-Flow®, then onto the Clubbell® work.

And be sure to be consistent in your blog, and ask questions there as needed.

Consistent daily practice, it can be unbeatable!