Alberto Gallazzi, RMAX International European Director Copyright 2014 by RMAX International All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information address: RMAX International P.O. Box 501388 Atlanta, GA 31150 Website: WWW.RMAXINTERNATIONAL.COM Email comments and questions to:
[email protected] Clubbell® and Circular Strength Training® are registered trademarks of RMAX.tv Productions. TACFIT® is a registered mark of Sconik International LLC. DISCLAIMER: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting Clubbell 5x5 or any other exercise programs. LEGAL STATEMENT: When purchasing equipment or other products from RMAX International the purchaser understands the risk associated with using this type of equipment, and the purchaser understands the risk associated with following instructions from other products, and agrees not to hold RMAX International, its agents and/or representatives responsible for injuries or proper maintenance and/or supervision. ATTENTION: Nothing within this information intends to constitute an explanation of the use of any product or the carrying out of any procedure or process introduced by or within any material. RMAX International and its officers and employees accept no responsibility for any liability, injuries or damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this or any other exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in your hands, wrists, forearms, elbows, or shoulders without first consulting your doctor. Use this product at your own risk. Failure to follow instructions and/or using this product in any way other than its intended use could result in injury. IMPORTANT: Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for clubbells to ensure their proper and safe use.
ATTENTION:
Before you start reading this manual please check the HOW TO START section of the Clubbell 5x5 download portal.
INTRODUCTORY BY SCOTT SONNON, The Clubbell & TACFIT Creator Alberto Gallazzi, bodyguard to heads of state, Hollywood superstars, and fashion icons, proved to be far more than a strong shield. After many years of preparing teams of protection agents to replace him and protect some of the world's highest profile individuals, he demonstrated that he was a master coach as well. Accompanying me from one nation to the next, in all levels, from special operations units to high security clearance government facilities, he assisted me in sharing TACFIT and Clubbell training around the world. I watched him not only grow as a coach, but integrate his extensive and cross-disciplinary background to develop new approaches to developing strength in all functional angles and necessities. Clubbell 5x5 is more than a shield. It is an intelligently designed weapon for cultivating aggressive muscle mass and expressible power. He will take us as a community in an untapped direction, and will change the industry with his quiet humility. I am very proud to bring you "The Captain" Alberto Gallazzi's volcanic approach to strength training: Clubbell 5x5! Scott Sonnon
WHY CLUBBELL 5X5? If I look back to the days when I served as a close protection agent, I had always trained to be stronger and more functional for my line of work, and less to change the appearance of my physique. Of course, I always kept an eye on my food intake, but more so on quality than on quantity. The "Six-Pack" was not a priority of mine. The very stressful life of many hours on duty, without specific time for training and eating properly was a nightmare. Barbells and dumbbells were the primary available tools at the unit office, and mostly present when I traveled abroad. My problem was that I never truly liked conventional training, so I spent very little time with conventional exercises. I trained myself instead with various unconventional lifts, presses or pulls, seeking to challenge my body every time, and training every day except Sundays. Of course, my training sessions were never very long, as time was restricted, but they were always very intense; but never to exhaustion. I believed I should be able to train to create energy for my occupational activities, rather than be glued to the ground in fatigue at the end of the workout. During those years, I found an old book describing a system called "5x5" which had been very popular in the 1960s. Reading it felt like a kind of "love at first sight." It involved three compound exercises performed for 5 repetitions of 5 sets, with two "finisher" exercises at the end. I tried the system and I felt great. The only nuance that I changed was the daily schedule; making it flexible enough to address how I felt on a particular day based upon the feedback my recovery gave me. Soon, I realized that I was getting stronger, faster and more strength, denser muscle and, then, more total muscle volume. This launched me into research on the anecdotal evidence. During those early years, I was fortunate to begin working side-by-side with an old friend, who had become my coach: Scott Sonnon, and his Circular Strength Training System. Scott introduced me to his patented Clubbell, the equipment which became my life. I invested years of training to refine the technique, and to explore these new areas of strength through the innovative dimensions of swinging and pressing. For my professional and personal needs, I realized it was one of the best training tools available. Several years ago, I designed the first 5x5 approach based upon three compound exercises and two finishers, with different variations and progressions. People with whom I worked and trained began to ask me for the program, because they observed the rapid and significant results in functional strength and body composition. I prefer personal experimentation to determine the truth of an approach first upon myself. I alternated between the heaviest Clubbell for simple exercises and a single, light Clubbell for complex exercises. This led to a discovery that will challenge Clubbell athletes, and improve their strength in new ways. This Clubbell 5x5 approach will give you an opportunity to rebuild, add more complexity to your compound exercise, and cause your nervous system to adapt constantly. It will push you to grow fast.
Here, you will learn how to run your training weekly, how to integrate high intensity workouts from your TACFIT training, and specific warm-up and cool-down programs allowing you to enter and exit your workouts pain-free. You will also learn how to develop high load and complexity, and then switch to a "refine" mode, for those of you who are 30 and older; and learn tips and guidance for improving your body composition and health for the long-term. My special thanks belong to my mentor and brother - Master Coach Scott Sonnon - for changing the way I see fitness, and giving me the opportunity to expand his body of work through the Clubbell 5x5 approach to training.
THE 5X5 PROGRAM Like most approaches, training follows fad and trend. Popular programs become old and fall out of style when new approaches are innovated. In one way, this is good evolution. In another way, we lose old wisdom, until new science and research reveals their insight, and then the old methods become repopularized, becoming trends and fads again. In recent years, people have become fascinated with high intensity workouts, and what has been named "functional training." The benefits of this type of work are significant if performed properly, but they also have limitations, like anything else. We must use periodization to achieve different goals and needs, and follow a variety of workloads for various applications. In today's world, where high intensity and calisthenics are kings, we must realize that if we want to become strong and build functional mass, we need to load our body and our system to chemically exhaust our muscle cells, so that they grow larger and make our system stronger. Of course, we can become stronger with isolation movements as well, but these are neuromuscular strength which cannot increase muscle development well. To have an anabolic effect, we must work on loads and repetitions to deplete and destroy cells in order to have them grow back larger, and have the fibers to adapt. Time to recover between the workouts, amount of loads in percentage, and food timing are also very important for specific needs and goals.
A SHORT HISTORY We cannot know who first created the program consisting of 5 sets of 5 repetitions. It is likely that from the beginning of stones and weight lifting, people realized that 5 repetitions with heavy load performed for 5 sets properly stressed the central nervous system and immune system. This caused them to adapt and become stronger with each lifting session. However, nearly without exception, professionals attribute the 5x5 approach to Bill Starr, from his book, "The Strongest Shall Survive: Strength Training for Football." Even if others had used 5x5
before him, Bill Starr was most assuredly the one who most widely popularized the approach. Even Arnold Schwarzenegger and other athletes of the "Golden Era" used it. Reading different articles, Starr appears to have discovered the 5x5 approach originally. Quoting Starr, "The researchers found that 4-6 repetitions of 4-6 sets, increasing the weight on each successive set, produced the most significant increase in strength. I simplified the formula to five sets of five as that was the exact median and easy to remember." In recent years, strength coaches such as Glenn Pendlay and Mark Rippetoe have repopularized the 5x5 approach. There are many other write-ups as well, including the Madcow write-up of 5x5. Basically, 5x5 is here to stay, and there's a good reason for it: it's effective and simple.
WHAT IS 5X5? In simplest terms, 5x5 refers to a program comprising 5 sets of 5 repetitions of 3 compound movements, followed by 2 "finisher" exercises. Sets of 5 are actually a good repetition range for a number of reasons; and in the range commonly used for hypertrophy. Generally speaking, a maximum set of 5 will involve approximately 85% of your onerep maximum; although a lifter should use a bit less than that, if they're going for more than one set. That amount of weight provides sufficient tension to get maximal muscle fiber recruitment. Five repetitions also allow sufficient work to be achieved with that weight. High tension, plus metabolic conditioning is a winning combination for both strength and size; especially, combined with load progression over time. Since metabolic fatigue from a 5 rep set tends to be fairly low (compared to higher repetition sets), technique is often much more stable compared to higher rep sets. When fatigue starts to hit on higher rep sets, lifters without stable technique become sloppy and risk injury. Stopping at 5 repetitions avoids that problem. I would note that this can go the opposite direction as well, especially as the reps become lower than 5 and the weight becomes heavier: technique becomes sloppy and injury likelihood increases. (Of course, some power-lifters may disagree, but this program is specific to Clubbells, not for competitive power-lifters.) It is my belief 5x5, specifically for Clubbell training, is an excellent way to build strength and functional anabolic size in the "six degrees of freedom" - which is why it has been named "six degree strength." Since the Clubbell comes in weight increments that rise from 2.5 to 20kgs, the protocol must be adapted to those increments to work on percentage of load like is used with barbells. Contrarily, the beauty of the Clubbell - both the CST and the TACFIT versions - is that we can incrementally adjust the load by changing the grip relationship, by swinging in a way that increases torque, and by lifting in a way that uses the displaced center of mass. Another way to adjust the load is by switching from simple to compound to complex movements; as well as by alternating single Clubbell, double Clubbell and two handed Clubbell exercises.
The possibility to increase weight and complexity is nearly infinite, like all of Scott Sonnon's tools and programs. They are a must for building stronger, healthier bodies, inside and out. In the appendix you will find 3 different approaches on how to use this program, so that any athlete can use Clubbell 5x5, for specific training, and also in combination with traditional lifts, and traditional 5x5 protocol applications.
PREPARING TO LIFT: THE WARM-UP Warming-Up is a very common phrase in fitness, but sometimes, very misunderstood. I can walk into a sauna and I will become warm, and sweat, but that does not mean that I will be prepared to grab a tool and swing it around, or perform any sort of physical activity. It is a must to prepare each joint, all connective tissue and each of the muscles for the specific work of that day, and to give the signal to the central nervous system that it needs to be prepared for work. I think of my body and frame like a super-bike: I always need to do a run to check the tires, brakes, throttle and suspension before hitting the gas and pushing it down the circuit. In the video program, you will find a specific mobility exercise for each of the exercises in the program. Sometimes, I give you more than one, so you can choose to go deeper on a specific warm-up. Mobility is not a strength, but if you do not keep and regain a solid, healthy range of motion in a platform, you should not load yourself in that direction. In recent years, there are "coaches" - especially in the combat community - who say in reality you do not have time to warm up, so you should be prepared to fight or train without warming-up. In my opinion, these people need to understand that in a crisis or stressful situation, your central nervous system, and specifically the sympathetic nervous system, takes over and releases extra cortisol, adrenaline and so on, which is why you may feel warm, and not feel pain, until after the conflict, when your hormones re-stabilize. Since I hope you will train with your Clubbell 5x5 in your gym, park or training zone, during your quality time, my rule for you is: Always Do Your Warm-Up!
HOW TO RUN THE WARM-UP: Each Warm-up instructional video was filmed with me teaching and explaining the technique using one of my instructors as a demonstrator. This way it will be easier for you to follow the specific coaching cues. Simply open each video file and review it as many times as you need in order to perform it correctly. I suggest a minimum of 60 seconds of work on each mobility drill selected.
You will also have a follow-along video option for the entire specific warm-up of the Clubbell 5x5 program.
LET'S GET DOWN TO BUSINESS: CLUBBELL 5X5 The protocol has 3 main exercises which work all of the main muscles and joints in six degrees of freedom; which is why we call it "Six Degree Strength." Most other programs available are more or less based upon linear movement and only work on one or two planes. The Clubbell 5x5 has both grinding and ballistic exercises which progress from compound to complex movement, including some rotation, working in three places (or six degrees of freedom when combined). This "six degree" formula is the basis of all of Scott Sonnon's Circular Strength Training programs which you will find at RMAX International, the most famous of which is TACFIT (Tactical Fitness). Below in the appendix of this manual, you will find 3 prescribed approaches to the Clubbell 5x5 so that you have more options to suit your needs. Before you choose one of these approaches or start with the follow along videos, please make sure that you open each of the instructional files, and work on the basic techniques (simplest level of the exercise) before you move on to more complex skills. In Circular Strength Training, we use a scale for rating technique, from 1 to 10; 10 being perfect technique. Please consider that a "7" is your absolutely minimum required; under 7 is not acceptable. Be aware of your breathing: anytime you find yourself holding and bracing your breath, decrease your level of complexity in the movement, or decrease the weight. Remember, the five repetitions will require intense effort, but must be of very good quality. You will see me teaching some of the skills in the program with light weight, so that I will be able to demonstrate clean movement for you to follow, and decrease the chances of confusing you with less than optimal form. The following is a table of the 3 Main Exercises found in Clubbell 5x5. These are “Clean to Flag Squat”, “Shield Cast Barbarian Side Swing”, and “Iron Cross Dragon Squat”. Below you can see the progressions from their simplest to most their most complex (difficult) level. Exercise 1: 5x5 Double Parry Cast Squat 5x5 Clean to Squat 5x5 Clean to Flag Squat
Exercise 2:
Exercise 3:
5x5 Two Handed Shield Cast Press 5x5 Shield Cast Side Swing Press
5x5 Reverse Grip Shoulder Lift 5x5 Reverse Iron Cross Rotation
5x5 Shield Cast Barbarian Side Swing
5x5 Iron Cross Dragon Squat Press
After completing the three main exercises, you will need to perform two finishers that are more focused on pressing (referred to as a "tricep" exercise but not isolating a particular muscle) and pulling (again, referred to as a “bicep” exercise, but more comprehensive.) The 2 Finisher Exercises (chosen from the list below) will be performed for a different number of sets and reps (not 5x5) which will be outlined in the charts. 5x5 Finisher Exercises Triceps:
Biceps:
5x5 Triceps Seesaw Press
5x5 Bulgarian Lift
5x5 Triceps Seesaw Press 2 Clubbells
5x5 Clubbell Pull Forward Lunge
5x5 Horse Press
5x5 Back Lunge Pull & Curl
5x5 Clubbell Double Press
The follow along videos will let you follow along with us through each level of the main exercises and also the 7 finishers. You will choose these accordingly as prescribed in the workout (see charts below) you choose to follow. The follow-along is available for you to run with me your first session to familiarize yourself with the protocol. You will see the exact number of repetitions and the specific recovery time between sets. In the 3 charts in the appendix section, the recovery times will be different between sets than in the follow along videos. This is, because depending upon your goal, you must respect a different time to reset, and to run the subsequent work with optimal form. You are free to continue using the follow along versus choosing a specific programming chart you wish to follow.
SWITCHING OFF YOUR ENGINE: THE COOL-DOWN You do not want to park your car at night with the lights on or the engine running; or you will find yourself pushing the car the next morning, or walking to the gas station. Either way will make you realize that you must play smarter the next time. Start thinking of your body as the most expensive car available, and that the only one you will ever buy in your life. I believe you don't want to leave it without gas, and you want it to run for a long time. You're probably aware that every type of motion, or holding of the body in a position creates compensation in your tissues, and any load (even a properly performed one) creates a compression, or a
metabolite deposit around your joints. Since we are moving our joints to refine, and clean out those deposits to restore good distance between the joints before training, we also need to release any fascia and muscle compensation at the end of our training. Scott Sonnon's Circular Strength Training is a master system incorporating this specific type of warmup, work-out, cool-down model of kinesiology. Prasara Yoga and Clubbell Yoga are integral to helping this cool-down compensation. In order to switch off the muscle that you just activated, you must be able to create tension in the opposite dimension from how you just trained. Being able to leave the gym without any stored tension on the connective tissue will improve fascial and muscular capability to remain pliable and without adhesions. This is one of the primary methods to reduce pain, and to ensure the risk-free ability to change and alternate between body positions. I think of our structure like a robot: the major difference between us and robots is that we have a woven fascial tapestry that runs across our pistons and levers. Any dysfunction of that covering of the tissue and muscle will change the way we stand, walk, run, press, pull or lift. Be smart: park your expensive car every night with care, lights off and engine shut down. Do your compensation. In the Cool-Down section, you will find instructional files. Open each cool-down instructional video file and listen to me explain how to execute each drill, and watch my instructors perform it. In the Cool-down follow-along video, you will have all of the exercises demonstrated in 60 second sequences, so we can do the cool-down together each time you are finished with your work-out. These are just guidelines for you to follow during your Clubbell 5x5 workout, but I strongly encourage you to get the other programs from RMAX International which cover mobility and compensation movements. If you're seeking a solid, effective and enjoyable program to run on your de-loading days, I suggest you start practicing Clubbell Yoga, the ideal complement to Clubbell 5x5. NOTE: One final personal approach I want to share with you: I run a compensation exercise between sets to reduce the risk of becoming tight, and to be able to move on to the new set with proper form and restored range of motion. Doing this allows me to focus on proper breathing, and improves my recovery capacity each set, while I keep control of my central nervous system.
SUMMARY OF THE IMPORTANT STEPS Step 1: 10-20 minute warm-up. When: Immediately prior to your workout. Why: Proper warm-up helps prevent injuries, and prepares all of the systems and tissues of the body for your work-out. It also activates the muscle and tissue of the body which otherwise might limit your performance in the work-out.
Step 2: Run your Clubbell 5x5 session of the day. Focus on optimal form in each repetition. Respect the load or complexity of the day. Remember to work on your proper breathing which will allow you to increase your performance and dig fully into your potential. Respect the rest time between sets so that you grow stronger, by allowing your central nervous system to completely rest. The time of rest between sets of exercise may be different according to your final goal. In the followalong, I practice 40 seconds of rest, but in some cases, as you will see in the charts below, you may need to go longer, even 2-3 minutes between sets.
HOW YOUR PRIMARY GOAL INFLUENCES REST TIMES The final, major factor influences your rest time is your specific fitness goal. Rest time between sets can be classified in two different ways: complete and incomplete. Both have their own pros and cons depending upon your goal.
COMPLETE (OR NEAR-COMPLETE) REST TIMES This type of rest is longer in duration and allows for more recovery for your central nervous system. You'll be able to maintain your work capacity better, maximize strength performance and be at your strongest from set-to-set, and lift the most amount of weight for the most amount of rest. However, the amount of fatigue and metabolite accumulation (which play a role in fat loss, muscle building and improved muscular endurance) are lower.
INCOMPLETE REST TIMES This type of rest is shorter in duration and allows for more accumulated fatigue (associated with higher increases in growth hormone) along with various metabolic benefits, as well. However, the amount of neural recovery will be lower, and this means your strength and work capacity from set-to-set will be significantly lower.
WHICH TYPE OF REST IS BEST FOR YOU? There's something good and something bad about each. This is where your primary goal comes into play.
Depending upon exactly what your goal is, certain rest times (complete, incomplete or a combination of both) are better suited for you than others. Let me show you what this means: Rest Time Between Sets: 20-60 Seconds Type of Rest: Incomplete Most Ideal For: Muscular Endurance, Metabolic Training / Circuit Training, Caloric Burning. Rest Time Between Sets: 1-2 Minutes Type of Rest: Incomplete/Complete Most Ideal For: Building Muscle, Getting Toned, Looking Good. Rest Time Between Sets: 2-3 Minutes Type of Rest: Complete/Incomplete Most Ideal For: Building Muscle, Getting Toned, Looking Good, Increasing Strength. Rest Time Between Sets: 3-5 Minutes Type of Rest: Complete Most Ideal For: Strength and Muscular Power. As you can see, it doesn't have to be exclusively incompletely or exclusively complete rest times. Rest times do not have to be very short or very long. You can rest somewhere in the middle and receive the benefits of both types of rest.
Step 3:10-20 minute active cool-down. When: Immediately following your work-out. Why: An active cool-down flushes the metabolic waste from the tissues and helps signal to the body and the mind that the stress is over. It can then begin to shift into the "rest and digest" mode of the parasympathetic nervous system, lowering the resting heart rate, increasing cardiac vagal tone, and the physiological index of stress reducing mechanisms. Before I let you jump to the appendix page where you will find 3 different approaches to the program, let me make a solid point, which seems like common sense, but sometimes we can forget it when we start a new workout program.
HOW MUCH WEIGHT OR WHICH LEVEL SHOULD I START WITH? If you start too heavy or with a level of complexity higher then your actual skill level, you will end your workout feeling too sore or in a worst case scenario, feeling injured. Both results can lead to you missing your next workout session, and that means no progress. Start light and learn the proper skills, the weight and the complexity will increase fast and so to will your progress.
HOW LONG TO REST BETWEEN SETS? In any of the 3 charts in the appendix, you will get the suggested rest time between sets, but let’s discuss this again real quick in some general terms. You should rest enough to complete the 5 reps on your next set every time. During the first week or so you may find that you do not need much time to rest but when weight and complexity will increase you will need more time between sets. General approach: 40sec to 1min 30sec if it is light enough 1min 30sec to 2min 30sec if was hard to finish last reps on your last set 2min to 3min and more if you need it, or if you go heavy and focusing on total strength grow. A suggested time of 2 to 3 minutes is suggested in order to get your CNS (Central Nervous System) recovered. Resting time also depends on your specific goals as I have alluded to already. I personally like to keep it between 1 and 2minutes for effective fat burning and to keep my workout shorter. Keep your heart rate at moderate intensity during the work portion so you are able to keep good form on all reps.
HOW FAST SHOULD I PERFORM IT? TEMPO UNDER LOAD? Not too fast and not too slow is the best answer! I want to go slow enough to control my technique with the leverage delivered by the Clubbell specific design. I need to go faster in the ballistic part of some of the exercises to fully get the benefit of the torque delivered by the Clubbell. Being able to combine these elements of grinding and ballistic is the key to maximizing the athletic development that your Clubbell can give you. I usually suggest 4 to 5 seconds of controlled count for pressing and pulling reps and a 2 second count for the ballistic ones.
WHAT TO DO BETWEEN SETS? Best thing to do will be to work on your breathing. If you find it to become heavy, focus on your deep mouth exhale with a short inhale from the nose (please read and get yourself a copy of the RESET
DVD from RMAX International in order to improve your capability). Keep your mind focused and do not allow anything to distract you, use your phone only to check the rest time or take notes of your reps and loads. What I personally do is focus on the next set and imagine myself doing a better rep with better breath control. Your training session is not a time for socializing, please keep yourself safe and out of reach of any distractions.
NUTRITION AND WATER INTAKE What you drink and eat is an essential part of your success in any sport or activity. When it comes to strength training, building muscle, or changing body composition, this very delicate subject matter must play a fundamental role in order for us to succeed. I am not a doctor and I am not going to tell you what to eat. Reality is that every person is different and their bodies may react different to hormonal balances, food choices, and training schedules, so a general suggestion is not always adequate in my opinion. Too many factors must be considered, from age, hormone levels, pathologies, lifestyle, sport activity, allergies, ph levels, etc. My personal suggestion is to eat according to your needs and not you desires. This means eating to get better not look better. A body recomposition is coming when you train correctly, recover and get stronger inside and outside. Water is a must and latest research on strength training and water intake is showing that increasing up to a 0.8 lt for every 10kg of bodyweight is helping reset the CNS faster, wash all the metabolite deposits and also reduce the connective tissue’s compensation.
BONUS MATERIAL In the 5x5 Clubbell bonus video you will see me performing some specific core exercises. I like to think of the core like the V8 engine in a powerful car. If the engine does not produce enough power, it will be difficult to move and sustain big weight or perform complex movements. Run these core exercises for 5 sets of increasing times. We are not setting benchmarks of specific minutes or seconds here. The goal is to run it or hold it (if required so by the exercise) to exhaust you until you break perfect form. Rest time follows the same principle of the program you will choose and the corresponding goal. Another bonus is the TACFIT Survival 5×5 Clubbell Build-Up video. I designed this video several years ago. That program became the foundation for the new one that you’re getting in this package. It is much more simplified. But is a great tool to have. I suggest to train through it after the first cycle of the new Clubbell 5x5.
FINAL NOTE I, along with other coaches, have been using and testing this program during the last few years and the results have been very positive. Not just increased strength and muscle mass, but also an increase in core activation and joints stability. This program should not be the Holy Grail of your physical fitness training, but it is another tool for your toolbox. I strongly suggest you to run it for 6 weeks and then take a month off before running a second or third cycle. You can also use some of the principles and incorporate some other tools, but please try to run it as designed for at least 6 weeks and for 2 cycles before changing it. A special thank you goes to all my coaches and instructors and the special warriors that have supported me the last few years as I have worked to get this program available to you. Last but not least, and actually the most important thank you, goes to my brother Scott Sonnon. During the last many years together, as we have both progressed in our careers, he has been so humble as to let me share my programs with him. I feel blessed to have him as a coach and friend. OSS bro..always learning from you!
APPENDIX CLUBBELL 5X5 BASIC For new beginners ans strength seekers A EXERCISE
LOAD
B EXERCISE
LOAD
5x5 Clean To Flag Squat
Heavy
5x5 Iron Cross Dragon Squat
Heavy
5x5 Shield Cast Barbarian Swing 5x5 Iron Cross Dragon Squat 5x5 Triceps Seesaw Press 5x5 Bulgarian Lift
Heavy
5x5 Shield Cast Barbarian Swing 5x5 Clean To Flag Squat
Heavy
Biceps*
Work specificity Work specificity
Heavy
Work specificity Work specificity
Triceps*
Heavy
C EXERCISE
LOAD
5x5 Shield Cast Barbarian Swing 5x5 Clean To Flag Squat
Heavy
5x5 Iron Cross Dragon Squat Triceps*
Heavy
Biceps*
Heavy
Work specificity Work specificity
* choose your own from 5x5 Finisher Exercises Run the program 3 days a week, with a day off between each workout. Example: A on Monday, B on Wednesday, C on Friday. Choose the level of the exercise that allows you to perform 5 reps for 5 sets in best form. You are not training for a marathon or a sprint, your goal is to get stronger. So start light and aim for quality work. Add weight and complexity every week not every session. Work specificity: rotate through the variation of the finishers and work for max reps for 3 sets. RECOVERY TIME BETWEEN SETS: Heavy: 2/3 minutes Work specificity: 1/2 minutes
This program is more similar to the original 5X5 lifting program layout. I suggest using this program when your training schedules are tight or when your goal is pure strength. Also you can use it when you train other sports activities. In this case you can run workouts A/B/C on free days for example.
CLUBBELL 5X5 STEPS CYCLE For advance athlete who are looking for increasing strength and work capacity A EXERCISE
LOAD
B EXERCISE
LOAD
5x5 Clean To Flag Squat
Heavy
5x5 Iron Cross Dragon Squat
Heavy
5x5 Shield Cast Barbarian Swing 5x5 Iron Cross Dragon Squat 5x5 Triceps Seesaw Press 5x5 Bulgarian Lift
Light
5x5 Shield Cast Barbarian Swing 5x5 Clean To Flag Squat
Light
Biceps*
Work specificity Work specificity
Light
Work specificity Work specificity
A EXERCISE
Triceps*
LOAD
5x5 Clean To Flag Squat
Heavy
5x5 Shield Cast Barbarian Swing
Light
5x5 Iron Cross Dragon Squat 5x5 Triceps Seesaw Press 5x5 Bulgarian Lift
Light Work specificity Work specificity
Light
B EXERCISE 5x5 Iron Cross Dragon Squat 5x5 Shield Cast Barbarian Swing 5x5 Clean To Flag Squat Biceps* Triceps*
C EXERCISE
LOAD
5x5 Shield Cast Barbarian Swing 5x5 Clean To Flag Squat
Heavy
5x5 Iron Cross Dragon Squat Triceps*
Light
Biceps*
Light
Work specificity Work specificity
LOAD Heavy
Light
Light Work specificity Work specificity
* choose your own from 5x5 Finisher Exercises Heavy: work on the more complex level of the exercise or use a weight that allows you a perfect rate in form and effort for the day 5 reps for 5 sets . Light: work on the simple level of the exercise listed and aim to achieve 5 good reps for 5 sets with a
load close to 70% of your max. Work specificity: rotate through the variation of the finisher exercises and work to max reps with good form for 3 sets. Run this cycle for 5 days on and 2 days off. Example : A on Monday, B on Tuesday, C on Wednesday, A on Thursday, B on Friday, then Saturday and Sunday off, and start next Monday with B and so on. RECOVERY TIME BETWEEN SETS: Heavy: 1-2 minutes Light: 1-2 minutes Work specificity: 1 minute Set your rest time accordingly in order to have best form for each rep and give time to your CNS to reset. Goal here is to build strength.
CLUBBELL 5X5 BODY RECOMPOSITION For athlete who looks to achieve strength while reducing body fat and increase anaerobic capacity A EXERCISE
LOAD
B EXERCISE
LOAD
5x5 Clean To Flag Squat
Heavy
5x5 Iron Cross Dragon Squat
Heavy
5x5 Shield Cast Barbarian Swing 5x5 Iron Cross Dragon Squat 5x5 Triceps Seesaw Press 5x5 Bulgarian Lift
Light
5x5 Shield Cast Barbarian Swing 5x5 Clean To Flag Squat
Light
Biceps*
Work specificity Work specificity
Light
Work specificity Work specificity
A EXERCISE
Triceps*
LOAD
5x5 Clean To Flag Squat
Heavy
5x5 Shield Cast Barbarian Swing
Light
5x5 Iron Cross Dragon Squat 5x5 Triceps Seesaw Press 5x5 Bulgarian Lift
Light Work specificity Work specificity
Light
B EXERCISE 5x5 Iron Cross Dragon Squat 5x5 Shield Cast Barbarian Swing 5x5 Clean To Flag Squat Biceps* Triceps*
C EXERCISE
LOAD
5x5 Shield Cast Barbarian Swing 5x5 Clean To Flag Squat
Heavy
5x5 Iron Cross Dragon Squat Triceps*
Light
Biceps*
Light
Work specificity Work specificity
LOAD Heavy
Light
Light Work specificity Work specificity
* choose your own from 5x5 Finisher Exercises Heavy: work on the more complex level of the exercise or use a weight that allows you a perfect rate in form and effort for the day 5 reps for 5 sets Light: work on the simple level of the exercise listed and aim to achieve 5 good reps for 5 sets with a load close to 70% of your max
Work specificity::rotate through the variation of the finisher exercises and work to max reps with good form for 3 sets
RECOVERY TIME BETWEEN SETS: Heavy: 40 seconds Light: 40 seconds Work specificity: 40seconds or less but never under 20 seconds This program has two main goals at the same time. One is increasing strength, and the other is burning fat or changing body composition. I personally run it on my afternoon training session and I run a metabolic-conditioning workout in the early morning (not mandatory to do the met-con) As mentioned in the manual, setting a rest time between 20 seconds and 60 seconds is the most ideal for caloric burning and metabolic training
