Note: today is the last day to secure the Clubbell Flow Evolution at the discounted price. At midnight tonight, the price will increase by $52 (that’s 5/7/2012). If you’re on the fence, don’t dilly dally!
I put up a sample workout from the Clubbell Flow Evolution last Thursday, and soon after, I got a message about how the program doesn’t look any different from the prior programs that Shane Heins has released (Clubbell Mass Evolution and Clubbell Hero Evolution). Well, well, well! That couldn’t be more wrong, and I’ll admit, the blame is on me. It may be because of two reasons:
1) In the first Clubbell Flow Evolution workout video that I posted last week, I merely demonstrated ONE round of ONE portion of ONE workout from ONE cycle of ONE of the three programs contained within the Clubbell Flow Evolution. To put it simply, there are TONS of workouts contained in the Clubbell Flow Evolution, and there’s no way I could represent the entire product with one video. It just wouldn’t do it justice – not even close.
2) I have a thing for two-handed training, and thus, that’s why I chose that particular footage for my demo video.
However, what I did NOT get across in the workout video is how the workouts progress from cycle to cycle.
So, if you were reading my Clubbell Flow Evolution Review and were wondering what I meant when I said: “In each of the three programs, rudimentary exercises eventually progress into combination routines, which eventually progress into sophisticated clubbell training flows.”
THIS is what I meant…
Here’s another video of some footage I shot while beta-testing the program. This is out of the same program as the previous video (Cyclone Strength), but it’s a different/later cycle, in which clubbell flows are used as the primary means of intensity training (instead of multiple-repetition circuits). If you watch closely, you’ll see that I’m using the same exact movements that were used in the last video, except this time they’ve been linked together into a flow. And if you’ve never seen a clubbell flow before – prepare to have your eyes opened!
The Clubbell Flow Evolution is the third installment in the clubbell evolution training series by Founder of Dare to Evolve and CST Head Coach, Shane Heins. I’ve used and reviewed the prior two programs before: Clubbell Mass Evolution and Clubbell Hero Evolution and have been quite impressed – even with my high expectations. Based on my first impressions, the Clubbell Flow Evolution will live up to its reputation and maybe even exceed them.
Shane is a friend of mine and he was kind enough to send me the same materials that he sent over to his beta-testers for his upcoming program. So, I basically got an inside look at the goods – at least the program design portion of the product itself. Over the last several weeks, I’ve given it a fairly thorough look-see, and have tried out a few of the sessions to get a feel for it. So far, I’m quite impressed!
I’m short on time today, but I did manage to film a quick round out of the strength endurance cycle while I was training recently, and I wanted to get it up for you prior to the official product release.
This is one round of the work portion of a session from the strength endurance cycle out of Clubbell Flow Evolution. Enjoy!
5 Complete Pullup and Chinup Workouts to Help You Build Muscle, Increase Your Strength, and Skyrocket Your Numbers
I’ve written about pullup training many times before (see links below), and even published a complete 3 month pullup training program that I’ve used with my clients quite successfully over the years. But that doesn’t mean there isn’t more fun to be had from this great exercise. And so, I present to you five of my personal favorite pullup and chinup workouts. These are just too much fun to NOT share with you! And get this – they actually work!
I’ve used each and every one of these to build both my and my clients pullup numbers and increase strength and hypertrophy when the goal has been there. And if probability is on my side, these can work for you, too.
Once you've learned these workouts, zounds of people will gather around you - just begging for a turn!
The TACFIT Firefighter Workout Challenge was established as a benchmark training test for those using the TACFIT Firefighter First Alarm Program, which is an upcoming fitness program that was created to serve the specific strength and conditioning needs of firefighters.
There’s no doubt in my mind that active duty firefighters require a high standard of fitness in order to perform their job duties effectively, and it’s fairly accepted that most firefighters are pretty fit men and women already. But here’s the thing, there’s a difference between being fit, in general, and being specifically fit for your vocation. I would contend that most firefighters are generally well-conditioned for the vigorous demands of their careers, but not necessarily specifically conditioned to excel in the physical skills and attributes required to do their jobs well and return home safely.
That right there is the very reason why TACFIT Firefighter was developed, and this short workout can be used as a measuring stick to see how your fitness stacks up to the standard. And that goes whether you are a firefighter or not. So, consider this an official challenge (especially if you ARE a firefighter), and please give it a shot.
The TACFIT Firefighter Workout Challenge – Smoke Eater Level
Here is a demonstration of one round at the highest level of movement sophistication, affectionately called the “Smoke Eater” level. I guess that’s fireman lingo for a really tough dude who eats fire every day for breakfast. Below the video, you’ll see additional instructions for each of the four levels of workouts. For those of you whom are already familiar with TACFIT programs or the Circular Strength Training system, you’ll see some similarities.
If you want to strengthen your arm and back muscles, spread your wings (lats) to create that V-tapered back appearance, and increase that critical vertical pulling strength that everyone needs, AND if you want a laser-focused pullups program that was created exactly for improving your pullup numbers, then you’ve come to the right place. Below, you’ll find a complete workout program with several pullup workouts that you can use to accomplish these goals.
How I Went From 6 Deadhang Pullups to Over 30 in Only 3 Months
Back when I was in high school, I followed a 52-week workout program right out of the book Maximum Fitness : The Complete Guide to Navy SEAL Cross Training. Over the next three months, while following the first training cycle, I increased my pullup numbers from a maximum of 6-7 reps to an astonishing 31 reps – my all-time record. I was pretty happy when I hit 20 reps for the first time, but when I crossed that big 30, well, it was pretty cool.
Now, 30 pullups might not seem all that impressive with some fitness trainees regularly nailing sets of 50 or even 100 kipping pullups in a row. But here’s the thing. These were deadhang pullups, and being able to perform 30 deadhang pullups is almost unheard of – even today. I studied up on basic pullup technique, and while I didn’t understand the nuances of this movement at the time, I did make sure to follow the basic recommendations outlined in most exercise textbooks.
The burpee is a great rudimentary conditioning exercise that I’ve taught and recommended for years. Even though it’s a classic way to get conditioning benefits from a basic ground-engagement movement, I still consider the burpee a beginner level drill. There are dozens of more advanced ways to engage the ground for conditioning purposes, and did I mention that most of them are infinitely more fun, too? That’s right – infinitely.
Below, you will find a video that teaches you four mini-circuits at four different levels of difficulty. The first level (beginner level) is a modified version of the burpee exercise. Levels 2, 3, and 4 all involve more sophisticated movements than the basic burpee, and can be classified as intermediate to advanced level conditioning exercises. There are also three complete workouts provided below that use the movements taught in the video. These workouts would be best used in a program that is designed for fat loss, but it will also help you develop general conditioning and build functional “go muscle.”
Note: Not too long ago, I posted a survey asking my readers what kind of information they were looking for on this site. Overwhelmingly, the topic of bodyweight training and workouts topped the list. In fact, a whopping 66% of you wanted more info on bodyweight training, and 54% of you asked specifically for workouts and programs, too. With such an overwhelming response, I’ve considered creating an entire bodyweight training product, and with continued interest, I may pursue that route. For now though, here is a complete bodyweight workout that requires zero equipment and can be done anytime, and anywhere you have a little floor space.
So, let’s take a look at the movements you’ll need to know before we get into the actual workouts.
Yes, you read that right. With only a single, four minute mini-workout, you will get a metabolic boost offering you several hours worth of fat burning. You’d have a hard time finding a higher return on any investment. I meant what I said though. You are going to have to give me 4 minutes of your time. Trust me, it will be worth it.
You see, today, you are going to learn something by doing it. This is going to be educational through personal experience. So, prepare yourself to get out of your chair and move around for a few minutes.
You can do a lot of pushups in 4 minutes. Photo credit: http://www.flickr.com/photos/reidgilman/
Instructions:
Step 1) Select one exercise from the list below, preferably one you’re familiar with and comfortable doing for several repetitions:
bodyweight squat
pushup
spinal rock
front or reverse lunge
bird dog
another comparable exercise of your choice
There, that was the easy part.
Step 2) Now, I also want you to get either a timer, or a clock/watch with a second hand and place it somewhere you can easily see it while practicing that exercise.
We’re going to do a mini-workout that lasts for only four minutes – just enough to get your heart rate going and break a sweat without utterly exhausting you.
Step 3) So, let’s say you picked the bodyweight squat exercise. Here is what I want you to do…
After a brief warmup, repeat the following 8 times in a row: 20 seconds of bodyweight squats, followed by 10 seconds of rest (then immediately into the next 20 second round of bodyweight squats). The total duration should equal four minutes.
Warning: do not attempt if you are injured, unfit, or otherwise wimpy. Only attempt with clearance from your doctor and if you want to enjoy exponential fat burning benefits from a ridiculously short time investment.
Performance tips:
-Use the first 3 rounds as gradually escalating warmup rounds. Focus on your technique and try to make each repetition perfect – even if you must go very slowly to dial in the correct movement pattern. For rounds 4-6, gradually start to build intensity, but maintain good technique as your highest priority. At this stage, the challenge should be moderate, but not extreme (rating of perceived exertion should be between 60-80% of your max). The last two rounds should be an all-out effort (80-100% of your max exertion), and you should be striving to maximize the amount of good repetitions you can score during those short, 20 second windows.
-This should not be four minutes of all-out effort. It’s not a 4 minute “set.” Instead, pace yourself and only push hard for the last 2 rounds. You don’t want to go over-kill in the beginning and burn out before the end. Think of the 8 successive rounds as a formula for peaking at the very end. Round 8 should be your highest scoring round.
. Over the next three months, while following the first training cycle, I increased my pullup numbers from a maximum of 6-7 reps to an astonishing 31 reps – my all-time record. I was pretty happy when I hit 20 reps for the first time, but when I crossed that big 30, well, it was pretty cool.
