CST

What exactly is Circular Strength Training?

Circular Strength Training has evolved into a system which utilizes “Tri-Ring Integration”. Tri-Ring Integration brings together Joint Mobility, (for the warmup), Clubbell, Kettlebell, or Bodyweight Exercises (for resistance training), and Prasara Yoga (for the cool-down). The combination of the 3 rings creates a training effect that is significantly greater than the sum of each part individually. Its a synergistic effect that creates a healthier stronger body that is more resistant to injury and the aches and pains that seem to accompany many other training programs.

Joint Mobility lubricates and warms up the joints specific to the exercises that will take place during the workout. This is one aspect of fitness training that many people overlook or are completely unaware of. Joint mobility exercises are simple to do. You will be surprised by how much better you feel when you consistently practice a program such as Intu-Flow®. Joints need to be moved throughout their entire range of motion to receive nutrition. When you stop moving your joints in this fashion they become less resilient and more prone to injury. A daily joint mobility practice is one of the best things you can do to slow down the effects of aging. Many CST practitioners perform a full session of the Intu-Flow®  program first thing in the morning regardless of weather they will be training or not.

Resistance Training. No matter what tool you are using (clubbell, kettlebell, or your own bodyweight) CST programs are designed around a concept known as “The Six Degrees of Freedom” (6DoF). The 6DoF refers to the ability of a body to move forwards and backwards (surge), up and down (heave), left and right (sway) and also to rotate in three perpendicular axes, known as pitch, yaw, and roll. Each workout will contain one exercise that will have you working one of the 6DoF, giving you a total of six different exercises per workout. CST exceeds what is being done in the current “Functional Training” craze due to the fact that we train within the parameters of the 6 degrees of freedom. Functional programs have you training in just 3 movement planes.

Cool-down. The cool-down, also known as “Compensatory Movement” is in some ways similar to the warmup, only now we target the muscles used during the workout instead of the joints. Through the use of yoga postures you will unload the functional opposite of each exercise performed. This minimizes the effects of over-compensations that will develop when performing high repetitions of any exercise or movement. The goal is to release residual tension throughout the body. If you ignore this important step and keep training the same exercises day after day you will eventually suffer an injury from the over compensations that will develop.