2009

CST GX: THE HEALTH-FIRST FITNESS SESNSATION AT-HOME OR AT THE CLUB!

WITH HALL OF FAME CELEBRITY “FLOW” COACH

SCOTT SONNON

FOR FURTHER INFO:RMAX INTERNATIONALTEL: 1.678.867.7629 WWW.RMAXINTERNATIONAL.COM

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ANCIENT DISCIPLINEMODERN SCIENCE

EVOLVING BEYOND FLAT WORLD FITNESS...Enduring an array of childhood disabilities that made conventional exercise impossible, Scott Sonnon traveled the world learning the ancient disciplines of physical culture, catapulting him to stardom as a hall of fame martial arts champion, acclaimed yoga guru, pioneer of joint mobility, and industry leader in the optimal human experience known only as “flow.”

Circular Strength Training® - Because Life is 3D!™

Welcome to CSTGx!

I feel proud to call you one of my students and look forward to you becoming one of the frontline commanders in my campaign of “waging flow” upon the stagnant waters of robotic, two-dimensional movement.

With CSTGx, you engage more than merely your optimal physical expression. You tap into the limitless energy within you, the melding of mind, body and spirit, where all things happen effortlessly and perfectly. This psycho-physiological event can only be described as “flow-state” - what is often called “the zone” in athletics.

When you create flow opportunities for others, you instantly foster abundant wellness into their lives, as well as your own. You cannot keep this to yourself. It’s impossible. Flow demands out-pouring. Flow finds a way. And I cannot tell you how excited I am that you’ve become a way for others to find flow through CSTGx!

Carved from the Ancient Martial

Arts of India, Persia and Russia, Resurrected by

International Hall of Fame Champion

Scott Sonnon

Flow Thyself™,

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How Clubbell Fitness Evolved...As the USA Police Team Coach of the most

brutal form of martial art created in the former Soviet Union - SAMBO, I took our national team to Lithuania for World Championships, and there we met the team from Tajikistan. Their wrestlers were incredibly well conditioned, and literally throwing their opponents off the mats.

Knowing that there was more than meets the eye, I investigated. They shared with me their strength training methods transliterated as zurhkane or zoorkhane - which means “The House of Power.”

One of the methods of this millennia old tradition originating in ancient Persia was “club swinging.” This confirmed research I had been conducting since the beginning of the 1990s into alternative conditioning methods of Russia, India and turn of the century North America.

But before I tell you more, let’s wind back the clock a few years to when the need for the ultimate combat fitness tool first appeared...

In 1993, I was in the fight of my life against my Russian counter-part in the final match at the Olympics for University athletes, the Universiade, also known as World University Games, held in Montreal, Quebec. Unfortunately, my opponent was the better athlete that day, and landed me in an arm-bar. I refused to tap out, since submitting would have cost the USA Sambo Team more team points. In his grip, my arm shattered under the precision force of his technique, as I squelched my pain since making any noise while in a joint lock means that you submit. [That rule was for obvious reasons: with so many different languages, they had to make a rule that would allow the referees to know if a fighter was truly submitting. Even a grunt equals forfeit.]

I managed to fight the final minutes hiding my broken limb from the referees to avoid injury disqualification; since if your opponent breaks your limb during a legitimate technique, you lose.

That silver medal was the most important victory of my career, because it reminded me of the value of connective tissue strength. I was no stranger to these type of injuries, being born with a disease called osteochondrosis, I’ve had many more broken bones, dislocations and tears as a child than I care to remember.

But in this case, my concealment of the injury led to avascular necrosis - or “bone death” - a condition that locked my hand in vice-like pain unable to hold anything. When your sport involves being able to grip a man and

throw him to the ground, the inability to hold anything is career ending.

I had no intention of quitting martial art. In fact, I won Grand National Championships the very next year, and the international championships of the Americas on the following.

And to prove my methods, 12 years later, I came out of retirement and won the International Chinese Kickboxing Championships - called Sanshou - at the age of 36, with only 6 weeks to prepare for a fighting sport I had never competed in.

How did I go from a genetically-inferior, broken child to international champion in two different forms of martial arts?

Well, all of the conventional training approaches failed.

Cardio, bodybuilding, powerlifting, and cross-training each were created within the past 100 years. None of these conventional methods are appropriate for combat sports - which are the ultimate test of physical fitness. As the USA National Coach, I sought out forging a conditioning program that was specifically designed to increase the safety, performance, health and career longevity of myself and my athletes.

With my academic background in physical education, I infused modern sport science into this montage of scattered ancient physical disciplines to create a systematic proprietary system to combative preparation.

And based upon what I had been exposed to in “the House of Power” and what I had studied from the origins of yogic science, Clubbell® training evolved. The Clubbell® resurrects the centuries proven tradition of swinging weight in three dimensions rather than lifting it in only one or two.

Starting in 1996, I was exposed to kettlebells in the 6 years of training that I did back and forth throughout Russia with the national and Olympic coaches of various combat sports such as Sambo, Boxing, Kickboxing and Bayonet Fencing. Kettlebells were a middle ground between conventional training and Circular Strength Training®. The kettlebell displaces its center of mass, but not to the extent of the Clubbell®. They complement each other beautifully, if you like multiple modalities.

But for simplicity and economy, the superiorly displaced center of mass of the Clubbell® creates an extreme leverage challenge unrivaled by any other. This leverage challenge produces enormous neurological

force without injury to connective tissue caused by conventional weights. When you lift weights, to increase force production you must add weight. And the greater the actual weight lifted, the more damaging compression to soft, connective tissue. This is the reason that conventional weightlifters are riddled with soft tissue, joint and spinal injuries.

The displaced center of mass of the Clubbell® (and to a lesser extent, the kettlebell) allows less actual weight while eliciting superior force production; thus allowing greater heights of strength conditioning, but without the problematic injuries associated with conventional weight-training.

I had done them all, and nothing made me so strong, so quickly and so injury free as the Clubbell!

The kettlebell has a conventional handle which rests on the skeletal structure (pulls against the fingers like a dumbbell or barbell), unlike the Clubbell® which distracts (pulls through the grip like a rope swung around one's head, so it must be held with muscular strength alone). The more the actual weight rests on the skeletal structure, and the greater that actual weight is, the more that soft connective tissue (such as around the joints and the spine itself) accumulates trauma. Therefore, since the unique club-like handle pulls through the grip, only muscular contraction can hold the Clubbell®, and thus eliminates the injuries so rampant in conventional weight-lifting.

Unlike conventional weight-lifting, where you must increase the weight lifted, the Clubbell® is swung. Swinging weight increases torque. Increasing torque increases force production. Conventional weight lifting is restricted to linear increases of force by adding weight. Clubbell® training increases force exponentially: swinging them twice as fast produces four times the torque. Superior force production means superior strength conditioning in a fraction of the time and without the litany of injuries associated with conventional weight training. Traction pulls apart the joints, rather than compressing them, which is why you’re put in traction in order to mend: it increases connective tissue strength.

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How Can Swinging Weight Increase Joint Strength?

Finally, and most importantly, conventional weight training can only be moved in one or two dimensions. This limited range of motion attempts to isolate particular muscles. Isolation, however, is a myth long since debunked. The body is composed of an interconnected web: a double-bag system. The "inner bag" contains bone and cartilage, and where it 'cling wraps' the bone it's called "periosteum," and over the joints, it's called "joint capsule." The "outer bag" contains an electric jelly we refer to as "muscle" and covering it we call it "fascia" (and other names, but let's keep this simple). Where that outer bag is tacked down to the inner bag, we call those "muscle attachments" or "insertion points." You see, our bones and joints 'float' in a sea of continuous tension, and our bones act as compressive struts pushing outwards while this web pulls inward in a unique balance which Dr. Steven Levin named Biotensegrity.

Clubbells: More than Tri-Planar Movement = 6 Degrees of Freedom!

Soft tissue elasticity diminishes as we age and is primarily responsible for most injuries for athletes and the aging: which is why these apparently disparate groups are the Clubbell's largest advocates. Moving in three dimension washing the joint capsules with nutrition and lubrication, breaks up adhesions, smoothes off boney profiles (abating osteoarthritis), and distracts the bones (abating osteoporosis). Conventional weight-lifting equipment cannot do this. But the Clubbell®, with its protective outer coating and smooth profile, was specifically designed for swinging around the body.

Clubbell® training is more than merely tri-planar movement through the sagittal, coronal and frontal planes. By moving the through the biomechanical 6 Degrees of Freedom, Clubbells strengthen the fascial chains across the web in their full range of motion. This increases soft tissue elasticity rather than traumatizing it like

one or two dimensional movements in conventional weight-lifting.

Three Planes of Movement1. Coronal plane: The coronal plane

divides the body into front and rear sections.

2. Sagittal plane: The sagittal plane divides the body into right and left sections.

3. Axial, or transverse plane: The transverse plane divides the body into upper and lower sections.

Three Axes of Rotation 1. Medial axis: The medial axis runs

horizontally from back to front (e.g., cartwheels and turntables).

2. Longitudinal axis: The longitudinal axis extends vertically from head to toe (e.g., twisting our torso as in a pirouette).

3. Transverse axis: The transverse axis runs horizontally across our body from one side of the waist to the other (e.g., somersaults and flips).

Triplanar movements develop rotary and angular/diagonal strength to assist the prime movers. More important, prime movers can act with rotary and angular/diagonal strength, though most people fail to develop this capacity!

Developing multiplanar strength of the prime movers increases stability, enhances injury prevention, multiplies force production abilities, and, most important, stimulates the neuromuscular patterns required of athletes. CSTGx, by its movement through the six mechanical degrees of freedom, targets the rotary and angular/diagonal strength to develop these motor recruitment patterns so that we become simultaneously strong and functional. Without this, our performance suffers greatly and likelihood of injury significantly increases.

The term six degrees of freedom refers to motion in three-dimensional space, namely the ability to move forward/backward, up/down, left/right (translation: in three perpendicular axes), combined with rotation about three perpendicular axes (yaw, pitch, roll). Because the motion within these three axes combines with the rotation about the three axes, movement gains infinite degrees of freedom. There is no limit to the variations. The motion indeed has six degrees of freedom.

Six Degrees of Freedom 1. Swaying: Moving left and right; x-axis

translation 2. Heaving: Moving up and down; y-axis

translation 3. Surging: Moving forward and back; z-

axis translation 4. Pitching: Tilting up and down; x-axis

rotation 5. Yawing: Turning left and right; y-axis

rotation 6. Rolling: Tilting side to side; z-axis

"Coach Sonnon, you’ve done a wonderful job of applying

biotensegrity in a very practical way. My focus has been as a basic scientist as I did not want to limit biotensegrity to the narrow field of what I know as a clinician. I have always hoped that someone like you would take the ball

and run with it, and with Circular Strength Training® System, you’ve

done that. Thank you!" - Dr. Steven Levin, MD www.biotensegrity.com

x-axis translation y-axis translation

x-axis rotation y-axis rotation

z-axis translation

z-axis rotation

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What Makes Scott Sonnon’s Clubbell so Uniquely Effective?Three-Dimensional: Conventional equipment can

only be lifted in one or two planes. The special

design of the Clubbell permits it to

tap into your maximum

movement potential as a three

dimensional being in the real-

world, not just in the gym!

Traction: The unique exercise

selection combined with the profile

of the Clubbell creates a tractional - or

“pulling away” - effect which stimulates long, lean

muscles as well as connective tissue and bone health!

Torque: Unlike conventional equipment, the Clubbell was designed

to not only be lifted but swung. Where with conventional equipment you

must add weight to increase challenge, the faster you swing the Clubbell,

the exponentially greater the results you produce!

Micro-Loadable: The special design of the Clubbell handle allows

minor increases in resistance even if only millimeters from your prior class.

This design allows you to never overtrain due to too great of a leap, but

always challenge yourself and gain constant progress!

Synergistic: The special Clubbell movements combine to create

what is called the “complex training effect” - the sum total training effect

you gain is greater than if you performed the individual components for

the same volume of repetitions. Less training time but greater cumulative

results!

Shock Absorption: Unlike the overly simplistic movements of

conventional equipment, Clubbell’s dynamic movements allow you to

develop the ability to absorb and retranslate force, which prevents injuries

and develops fluid, powerful grace!

Selective Tension: Conventional equipment focuses on heavy

weight in one or two planes to develop overall bodily tension. CSTGx

takes your body through 3 dimensions, training your nervous system to a

much more efficient frequency, which allows you to become

simultaneously greater in strength AND flow!

WHAT CAN CLUBBELL FITNESS DO? BURN FAT BUILD MUSCLE PREVENT INJURY GAIN FLOW

Faster than anything else due to the entire body being used like a furnace to melt fat!

Stronger than anything else since it takes you through the greatest range of motion!

Creates a safety valve for when movements deviate from the expected, as it happens!

Opens every degree of freedom to reclaim your innate movement grace and poise!

CIRCULAR STRENGTH TRAINING

Circular versus Linear Strength:Most programs focus on improving fitness through exercises such as squats, lunges, presses. These linear exercises execute in only 1-2 planes. But in the real world, every physical activity demands movement in 3 dimensions.

Circular Strength Training not only includes the linear, but also develops the crucial “real world” rotary and angular/diagonal strength to bolster the prime movers. Developing Scott Sonnon’s signature “3D Fitness” increases stability, enhances injury prevention, multiplies force production and most importantly, stimulates the neuromuscular patterns required for fast, fluid, fitness forever.

The Clubbell® was specifically researched and engineered to target the rotary and angular/diagonal strength: the next evolution in functional strength training!

CSTGXGROUP EXERCISE

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Clubbell Basic Positions

Floor Park: Muzzles on the floor, Clubbell standing upward.

Shoulder Park: Necks in hand, Barrels resting on soft tissue of the shoulders.

Arm Stop: One Clubbell neck in hand with the barrel cradled in the opposite elbow.

Order Position: Standing in neutral position, elbow at side, forearm parallel to the ground and perpendicular to the torso, neck in hand, muzzle upward.

Side Order Position: Like Order, but with the forearm held outward to the side, parallel with the torso.

Guard Position: Standing with two hands on one Clubbell, muzzle upward, held next to one shoulder.

Flag Position: Like Order Position, but with elbow locked straight, arm parallel to the ground.

Side Flag Position: Like Order, but with arm held out to the side, parallel with the torso.

Torch Position: Standing in neutral position, elbow locked, shoulder packed overhead, neck in hand, muzzle upward.

Back Position: Standing in neutral position, Clubbell over the shoulder and behind the back, neck in hand, muzzle downward, elbow upward and tucked to the ears.

CLUBBELL ANATOMY

Full Choke: grip nearest cone on neckZero Choke: grip nearest knob on neckLeft Grip: like a left-handed baseball grip right hand next to the knobRight Grip: like a right handed baseball grip left hand next to the knobSplit Grip: hands spaced apart on the neckAlternating Left Grip: overhand right hand next to the knobAlternating Right Grip: overhand left hand next to the knobHammer Grip: gripping like holding a hammer with thumb and index finger next to knobSplit Finger Grip: knob held between the fingers.

Muzzle

CLUBBELL GRIPS

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CLUBBELL DIRECTIONVertical Up: Clubbells vertical with barrels up

Vertical Down: Clubbells vertical with barrels down

Horizontal Out: Clubbells horizontal with barrels out

Horizontal In: Clubbells horizontal with barrels in

Horizontal Forward: Clubbells horizontal with barrels forward

Horizontal Backward: Clubbells horizontal with barrels backward

THE 7 KEY COMPONENTS OF CLUBBELL TRAINING

1. Grip Confirmation2. Arm Lock3. Shoulder Pack4. Crown to Coccyx Alignment5. Core activation6. Hip Recruitment7. Leg Drive

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The 3 “Rings” of the Circular Strength Training System

Clubbell Fitness directly applies

the “Three Rings” of Circular

Strength Training® into a

systematic and progressive

program designed to safely and

effectively mobilize, strengthen,

and rejuvenate the entire body.

Each section of exercises have

been careful selected to target

all three of the CST Rings.

Ring I: Intu-Flow Longevity System

Mobilize and decompress joint structures

utilizing the CST Intu-Flow® program. This

section is the critical first step to allowing

your joints to move smoothly through their

fullest ranges of motion prior to placing a

load demand upon them.

Ring II: Clubbell TrainingActivate and strengthen musco-skeletal

system utilizing CST Clubbell® training.

The goal of this section is to activate or

“awaken” the core of body (central hub)

providing the foundation upon which

movement and strengthening can happen.

Unlike traditional types of resistance

training equipment, the Clubbell’s unique

shape and weight displacement impose

demands not only of strength but

coordination and balance. They offer the

user the ability to move through multiple

planes, strengthening in ranges of motion

few other modalities can duplicate.

Ring III: Prasara Body-

Flow Yoga

Release and rejuvenate the

muscular system utilizing

Prasara Yoga. With the imposed

demands of Clubbell training as

with other forms the muscular

system needs to release the

byproducts of the act of

training. Prasara Yoga

systematically rejuvenates the

muscular system by unloading

and replenishing the system

with the goal of recovering not just for the

next training session but for the next one

after that and the next one after that.

CIRCULAR STRENGTH TRAINING GROUP EXERCISEIntelligent Design Creates the Powerful “Health-First Fitness” Effect

Continuing CertificationScott Sonnon’s trademarked Circular

Strength Training® System conducts

continuing educational development in the

complete curriculum.

Level I CST Certification:• CST Group Ex Instructor

Level II CST Certification:• Full Circular Strength Training Instructor

Level III CST Certification:• Circular Strength Training Coach

Level IV CST Certification:• Circular Strength Training Head Coach

For Further Information See:

RMAX INTERNATIONALwww.rmaxinternational.com

tel.: 1.678.867.7629

I. Intu-Flow: Mobilization and Decompression

II. Clubbells: Activation and Strengthening

III. Prasara Body-Flow Yoga: Release and Rejuvination