(Keep reading or for detailed explanations and videos of the three wings click these links)
Intu-FlowR／Prasara Yoga／Clubbell Training®

Circular Strength Training® (CST) was created by Scott Sonnon and is comprised of 3 “wings” or sub-disciplines. Although these appear to be distinct, they are separate only as a coaching convention. Meaning, you don’t need to ‘know’ these to get the body you desire. You just leave that to me. I design the program and tell you exactly what you need to be doing and how to do it.

When you follow the program, you get results.

Easy as that. But don’t think that you can just sit back and watch it happen without doing the work! That’s what the basics are for.

The Basics

The only way to focus on the basics is to ensure sufficient coverage of the material content in the three basic directions to CST:

For detailed explanations and videos of these three wings click the links below

Intu-Flow®:

For dynamic, pain-free mobility for myofascial nutrition and lubrication

Intu-Flow® - a ombination of the phrase "Intuitive Flow" - refers to the fact that our body-mind knows precisely what it needs for pain-free health and longevity. Intu-FlowR, as a result, is an incrementally progressive system of dynamic joint mobility exercise designed to release stored tension and break up calcium deposits, connective tissue adhesions and fascial density. Getting Intu-FlowR restores energy by washing our entire matrix of connective tissue in nutrition and lubrication, which in turn vitalizes one’s health, removes pain, and promotes longevity, because “We are as old as our connective tissue.”

Prasara Yoga

Bodyweight exercise through the 6 mechanical degrees of freedom

Prasara - Sanskrit for "flow beyond thought" - transforms us through a uniquely powerful method of integrating breathing with movement and structure to unlock "flow-state" - known as the 8th limb of yoga or Samadhi in Sanskrit. This method of yoga, together with asana (addressing structure) and vinyasa (linking breath) specifically focuses on the release of bound flow: the rusty armor of fear, anxiety and trauma that our ego carries around like so much luggage. Prasara yoga is a physical practice of discharging fear-reactivity, releasing residual muscular tension, reabsorbing myofascial density and awakening sensory motor amnesia, which in turn restores our innate state of physical bliss, grace, and flow.

Clubbell® Athletics

Externally loaded three dimensional strength training

The Clubbell® was designed and patented to be the weighted component of CST; the logical extension of pain-free dynamic mobility. The Clubbell® has been called “the most inefficient tool,” meaning that it demands the most personal physical efficiency and skill to move it gracefully. The ClubbellR has its roots in traditional club swinging: the oldest method of strength and conditioning known to humanity, and a former Olympic Sport. Club swinging existed for centuries in ancient Persia, India and Burma. CST lifted the archaic techniques of “fancy” traditional club swinging, combined it with an incrementally progressive system of joint mobility, and systematized it through modern sport science. ClubbellR Athletics is simply the most sophisticated, fun and creative vehicle for strength and conditioning ever conceived. Though they can be practiced independently, in reality these 3 Wings of CST are a seamlessly integrated whole - a complete stand-alone health system.

Health First

CST values a “health first” approach as we believe that without health, your fitness is like firing a canon from a canoe. Fitness builds out of, from and back towards health.
As a result, the first step you take on CST we call "tabula rasa" - or cleaning the slate. You don’t want to build a house on a swamp, and you don’t want to exercise on top of residual tension, dense myofascial tissue, fear-reactive patterns, or where the body has not yet remembered its full range of motion.

CST focuses on an intuitive rather than a conceptual method. It’s designed specifically to return our attention to the internal experience of physical exercise so that we reclaim autonomy over our vibrant, abundant energy. As part of this intuition, your CST practice will progress under the systematic, scientific process of how we develop neurologically: from head downward and spine outwards (known as the cephalocaudal-proximodistal trend).

CST concentrates on incremental “baby steps” and honors the balancing ratio of stress to rest and recovery. Stress elicits an adaptation, but growth and development happen during rest and recovery. Progression relates directly to increasing health first based upon strengthening one’s intuitive connection to the experience.

CST reveals that fun and creativity involve more than gratification. Performing a chain of tiny components strung together through your own imagination produces a scientific, synergistic training effect producing greater results in combination than if the individual components were performed independently for the same exact repetitions.

CST emphasizes efficiency: in developing physical competency and coordination as a human being, as you, rather than just a collection of random exercises. Teaching you coordination, pose and grace.

CST helps you use less total work to accomplish more useful work in every activity: recreational or vocational.

CST honors the entire organism through integration of breath, movement and structure - the holy trinity of physical excellence. As such in stands in direct opposite to the two dimensional, linear fitness convention. CST uses three-dimensional, multi-planar mobility to realign structural efficiency by allowing breath to lead the way.

CST can become much more than an exercise past time, though you will receive 100% of the health benefits, if you merely deepen your personal practice daily. It (re)unifies Body - the movement, Mind - the structure, and Spirit - the breath, though a unique, proprietary formula: the Training Hierarchy Pyramid (THP).

Training Hierarchy Pyramid

In this method, we honor that each and every action conditions us. Every choice we make specifically conditions us, whether or not we prefer the outcome which results! As a result, CST reveals that balancing our fitness programs is an ever-ongoing process of readjustment, compensating for the actions of the previous cycle of activity. In other words, we’re always in a process of re-cleaning the slate.

Through incremental development, we progress towards increased sophistication. We become better at being ourselves. Our physical body is our “sport” or our “art”, and we learn how to reclaim our mastery in our most precious discipline: our own humanity. By taking off the brakes (and knowing how to appropriately and timely apply the brakes) we can truly put on the accelerator and cruise safely through our long, uninterrupted, blissful lives.

The Training Hierarchy Pyramid (THP) is a specific recipe for using all of the various tools of CST to accomplish what all fitness methods hope to but fall short, what all martial arts aspire to but become lost, and what each of us secretly craves but often dare not wish: flow, the elusive physical state of natural athleticism, that ecstatic experiential field we lived in as a child and which we deserve, have every right to, and can with work overcoming our impediments and with patience in healing, return to.

CST at its core is a vehicle for your personal transcendence, for becoming more of your true, best self. Hundreds of thousands of people from all walks of life - grannies to grandmasters - have embraced CST as their hammer and chisel, going to work on their personal slab of marble, removing all which is not their internally pristine, fluidly adaptable statue of daily perfection.

-Circular Strength TrainingR, ClubbellR, TACFITR, and Intu-FlowR are registered trademarks of RMAX.tv Productions

Training Videos

http://www.youtube.com/user/kathy38ful#p/a/u/2/6D1o6bbyGok

http://www.youtube.com/user/kathy38ful#p/u/7/FnhELTlRjCQ

http://www.youtube.com/user/akko1100#p/u/2/o12elWynfUs

http://www.youtube.com/user/akko1100#p/u/6/H0r2QBwOaCo