Unconventional Athletes Issue 5

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www.unconventionalathletes.com CLUBWORK FOR POWER by Don Giafardino WARNING! - There is no doubt about the fact that if you follow this power program you will be buying more clubs! ISSUE 5 VOLUME 1 Page 54
www.unconventionalathletes.com CLUBWORK Let’s begin with the basic of basics. Clubs have been around for thousands of years simply because they work. Most of us are familiar with the lighter weight Indian Clubs that are swung in complex patterns which develop coordination, mobility, and speed not unlike an Olympic Fencer. Then there are the bigger clubs, the large wooden or the more popular metal clubs of 15, 20, and those over 45 pounds, originally designed to train warriors to deliver punishing power with heavy hand armaments. These will be the subject of this article. POWER IS? Power is the strength you have to perform a specified exercise in an allowed amount of time. So if you are doing an AMRAP of thrusters for a 30 second time period you’d be able to determine if your power output has increased; by either an increase in the number of reps performed or by using a heavier weight for the same number of reps. For example; if you did max effort thrusters with 95 pounds and got 12 in 30 seconds, that’s 1,140 pounds moved. Now if for a few weeks you practiced thrusters and then retested your AMRAP and you get 14 in 30 seconds - congratulations! You’ve increased your power because you just moved 1,330 pounds. Alternatively, if you kept the same 12 reps, BUT instead of 95 pounds you used 115 pounds, you have also increased your power. Now that you have the idea of power, we’ll apply it to a club workout. Leverage Clubs, Indian Clubs, Clubbells, and adjustable Clubs are all great tools for any trainer’s arsenal. The multi-planar axis that the clubs travel through allow the body to utilize and restore it’s own range of motion ROM. The specific advantages that clubs offer - more so than any other ballistic training tool is that the opposing muscles are working through the eccentric and concentric contraction, allowing the weight to be propelled by force and then that force is reduced by applying the “brakes”. Did you know that Indian Clubs were part of the Modern Olympics? In 1904 and again in 1932. Military Training during the Victorian Era through WWII consisted of routines including Indian Clubs. ISSUE 5 VOLUME 1 Page 55
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Unconventional Athletes Issue 5

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