Unconventional Athletes Issue 5
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Clubwork can burn calories quickly<br />
due to the recruitment of multiple<br />
large muscle groups<br />
• Clubs are the perfect<br />
compliment for Kettlebells<br />
• Clubs are excellent for<br />
shoulder, elbow, and wrist<br />
health<br />
• Men can begin training with a<br />
15lb club, women usually start<br />
with a 10lb<br />
Ancient warriors used clubs to build<br />
their fighting skills.Many clubwork<br />
exercises are emulations of sword<br />
swings and shield strikes.<br />
Modern-day Wrestlers, MMA<br />
Fighters, and Boxers combine club<br />
training in their workouts.<br />
POWER AND CLUBWORK<br />
WARNING! - There is no doubt about the fact that if you follow<br />
this power program you will be buying more clubs...<br />
...if you don’t have access to a complete set of clubs, or an adjustable one<br />
already. The exercises listed below can be found on YouTube demonstrated by<br />
many different instructors. Searching for them will entice you to watch more<br />
clubwork exercises. Watch. Learn. Grow.<br />
NOTE: I usually increase only 5 pounds between the Pre-Fatigue Sets and the<br />
Work Sets. 5 pounds is a big jump in clubwork. Better to chip away smoothly<br />
rather than getting injured by rushing progress.<br />
The workout will be a 4 day split into 2 upper body days and 2 lower body days.<br />
We’ll focus on the upper body in this article. The exercises will be one hand<br />
inside mills, 1 hand front swipes, and two-handed Gama Casts. A set equals reps<br />
done on each arm, i.e; 10 reps means 10 reps right arm 10 reps left; that's one<br />
set. The sample below is from my current program;<br />
ISSUE 5 VOLUME 1 Page 56
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