Monthly Archives:March 2016

Begin with the End in Mind

31 Mar , 2016,
The Fisher Sisters
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Motivations for embarking on a fitness program vary greatly from individual to individual. Whether the aim is to be healthier, loose weight, tone up, move better, feel better, or to train for a specific sport or fitness accomplishment, having a goal is essential to attaining long-term results. Training without a purpose is like sort of like walking somewhere without a destination. Sure, it’s still good for you, but wouldn’t getting where you need to go be simpler if you knew where that was?

Goals are achieved with the highest success rate when they contain the following three elements. One, they must be identifiable: be specific and write down what your goal is in clear terms. Two, measurable: document and then reflect upon the progress you are making. Three, attainable: divide your goal up into small, incremental, time-specific chunks and keep chipping away.  Begin with the end in mind; envision where you want to go, and employ the proper road map to get you there.

Working with a coach is one of the best ways to ensure goals are met. A coach will help keep you accountable, motivated, and offer the support you need to keep you on track every step of the way. The right coach will be able tailor a program that’s specific to you by assessing your current situation and putting a plan into effect to help you to overcome the challenges currently standing in your way.

Interested in working with a certified Clubbell coach? Check out our list of Clubbell Athletics Instructors.

Don’t worry if there aren’t any coaches in your area (yet!). Did you know Angela and Emily are available for online coaching to help you achieve your goals regardless of location? Fill out the Contact Us form for a free initial consultation and jump-start your journey today.

The Angle of Strength

18 Mar , 2016,
The Fisher Sisters
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Here’s a little gem you might find useful, and probably already know on some level: There’s something magical about 45 degree angles. It splits that perfect 90° in half, and has a unique way of channeling alignment into increased strength and stability in the body. This is no secret. In sports 45° angles are often trained specifically. Pro tennis players always hit the ball at 45°. Soccer players typically turn their toe out to 45 degrees to kick the ball. Even if you aren’t consciously aware of the power behind 45°, most of us know this intuitively already…because our bodies are built to lock in at this angle. Training with clubbells also exposes the prevalence of this great angle. Take the lever press for example: arms extended up at 45°, clubbell tilted back at 45°. There’s two 45° angles stacked on top of one another. The more aware you become of 45° in your own life, the more you’ll see it popping up all around you. 45° is a powerful angle in geometry. It’s root number is 9 (4+5), which represents the paradox of all and nothing simultaneously and literally depicts the Fibonacci spiral we see all throughout nature, the universe, and our own bodies. (Check out “Number 9 Code” if you want to learn more about the magic of 9: Aligning at 45° will lead to greater returns with less risk of injury and misalignment. It isn’t the only angle that matters, but it teaches us that through balanced alignment we can experience greater strength and stability.



Enhance Your Athletic Performance with Clubbells

10 Mar , 2016,
The Fisher Sisters
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When it comes to strength training, there are a lot of tools out there to choose from. Many are entirely capable of accomplishing the goal of enhancing overall strength, but very few address the nuances specific to athletics performance. The Clubbell is unique in that it tackles both these objectives. Here are some of the many benefits:

Grip Strength & Endurance: One of the single most defining characteristics of athletic performance in sports especially contact sports and tool-using sports, is grip strength & endurance which elite coaches consider the measuring stick of one’s total functional strength. The ability to boldly adhere to an opponent or the strength and proficiency with which one wields the implements of one’s sport generally determines victory.  This is certainly true in contact sports such as wrestling, football, and rugby, but also in tool-using sports such as hockey, baseball, and lacrosse.  However, most strength programs overlook hand, wrist and forearm conditioning.

Extreme Range Strength:  In order to prevent injury and perform at extreme ranges of motion, athletes need to train slightly outside the range and depth of “expected” movements.  Clubbells help to condition athletes slightly outside the range and depth of the movements of their sport so when (not if) movements deviate from the expected a “safety valve” prevents injury and restores normal work capacity without performance interference.  The competitive athlete needs to have these motor recruitment patterns in place to facilitate shoulder synergy for both performance and injury prevention.

Shoulder synergy: The shoulder is the most mobile joint in the human body, but unfortunately, great mobility comes at the expense of stability.  It is a complex arrangement of structures working together to provide the movement necessary for almost all athletic activities. Contact, throwing and racquet/stick sports place great demands upon the shoulder. Injury can occur when athletes overload these movement limits, often resulting in rotator cuff tears.

Complex Training Effect:  A Combination Routine is a series of two or more basic exercises woven smoothly together after having mastered each basic component.  Combination Routines combine strength and speed/power in the same workout. The Complex Training Effect involves a grinding exercise followed by a similar, but ballistic exercise, or utilizing a ballistic followed by a similar, but grinding exercise.  Athletes increase the high tension of the grind or the power of the ballistic exercise or both, and the increases will be greater than if the exercises were performed consecutively.  The performance of a grinding exercise followed by a ballistic exercise elicits a neurological response that enables increased power, thereby creating a greater training effect. The Complex Training Effect augments your neuromuscular system by teaching it to fire at a faster rate. It develops strength, speed and technique simultaneously.  What this allows is for the Combination Routines to be constructed in the ideal way to improve Specific Physical Preparedness for any particular sport.

Conservative Injury Prevention and Rehabilitation:  Forceful, repetitive, or sustained static activities occurring over time with insufficient recovery periods may cause or aggravate Cumulative Trauma Disorders, affecting soft tissue of both musculoskeletal and peripheral nervous systems. Any sport or job using the arms can be associated with Cumulative Trauma Disorders. The most commonly described and diagnosed disorders are Rotator Cuff Impingement, Tennis Elbow, and Carpal Tunnel Syndrome. Clubbell training may be a conservative injury prevention method for those at risk as well as an important prehabilitative and post-rehabilitative tool to those suffering such common sport-related injuries.

Here are just a few examples of some of the sport-specific enhancements Clubbell training provides:

MARTIAL ARTS: Strengthen strikes, clinch work, and application of holds as well as prevent loss by submission.

GOLF: Strengthen fingers to remove handedness bias, and wrist snap to increase distance, accuracy and consistency.

BASEBALL: Develop stronger grip & wrist snap for increased accuracy and velocity in ball throwing; increase bat control and swing speed and power.

BOXING: Enhance wrist stability in striking; increase early power generation and arm endurance.

TENNIS & RACQUETBALL: Improve racket control & strengthen wrist action for all strokes.

ROCK CLIMBING: Develop & maintain hand, wrist & forearm strength and endurance.

HOCKEY: Strengthen stick stability and agility. Achieve stronger, accurate shots, and prevent shoulder injury.