Since the launch of the Clubbell Athletics (CBA) system, it has become apparent there is a need for a product that can deliver the basic skillset necessary to safely progress the Clubbell Athlete. So many students and coaches have expressed interest in learning to work with the tool, but felt there was no road map available which specifically addressed the demands of beginners. Not everyone has the ability to attend classes/workshops, or work with a coach directly. And while no product can take the place of live coaching, CBA Foundations’ primary objective is to fortify the 7-Key Components of Clubbell Structure, and to endow the athletes with these attributes.
CBA Foundations is a Circular Strength Training® (CST) based system, which utilizes the tri-ring integration approach to training. In essence, each exercise is wrapped in a pre and post “work-phase” recovery period. The mobility drills prime and lubricate the key movers, while the cooldown poses decompress the major muscle groups to restore the tissues back to resting length. Each exercise has a complimentary activation drill to stimulate areas that tend to need reminding so that “cheating” with more dominant areas (otherwise know as overcompensation) occurs less often. The result is increased range of motion, less delayed muscle soreness/lactic acid build up, uniform/balanced muscle development, and improved postural awareness.
CBA Foundations has three levels in which each component advances in complexity and sophistication. The program is comprised mainly of slow grinds and presses that evolve into basic ballistic exercises and swings. It starts with static, grounded postures, and then moves into more dynamic, upright stances. All of the exercises in CBA Foundations are 2-handed, but varied. This ensures stability while developing the grip strength needed to eventually swing. In order to add torque and engage the Clubbell® in multi-planar swinging, one must first master the slow, controlled, linear exercise. Strength is best established when built from the ground up, inside out, focusing on movement integrity over brute force. CBA Foundations was designed with this core principal in mind.
The skillful novice…
Clubbell Athletics Foundations was created primarily as an entry-level product for the Clubbell initiate. This program provides a comprehensive platform to work on the fundamentals of Clubbell training in a safe and engaging format.
While there are many Clubbell products currently available, CBA Foundations is unique in that it offers exposure to the vast complexities of the tool in an accessible, beginner-friendly layout. It is also critical beginners develop a keen awareness of structural integration and integrity. CBA Foundations was specifically designed to accomplish this goal.
Beginners and beyond…
Aside from the obvious appeal to the rookie Clubbeller, CBA Foundations is also immensely beneficial to the intermediate and advanced athlete. Each exercise was intentionally selected to help weed-out areas of weakness, power-leakage, and misalignment that would otherwise go unnoticed. Every level, from basic to complex, will prove to be a humbling and revealing experience for even the most adept Clubbell practitioner.
CBA Foundations dives deep into the subtleties of Clubbell mechanics, focusing attention on the structural queues, grip nuances, and breath patterns that promote optimal adaptations. As most masters recognize, there is great value to be had from re-acquainting oneself with the fundamentals. Through this investment, the seasoned participant is able to acknowledge forgotten truths and make huge gains in refining their practice. With that said, CBA Foundations is entirely appropriate and encouraged for Clubbell athletes of all proficiency levels.
Your Coaches: Meet the Fisher Sisters
is a CST Head Coach and the world’s first female TACFIT Team Leader at RMAX International. She believes regular, restorative movement practice is the key to unlocking our inherent and abundant flow. Angela teaches educational workshops, classes, and corporate wellness programs. She also specializes in customized programs for fitness professionals seeking certification and clients on-the-go. The Clubbell is her tool of choice because of its historic roots and unique ability to help recover efficient movement patterns. Angela is a leader in safe and effective Clubbell mechanics. Introducing Clubbells as a useful tool in developing optimal strength through an emphasis on health and balance is a major focus and passion for her.
Angela first discovered the Clubbell and Scott Sonnon’s methods of movement and fitness coaching after receiving her Business degree. She was drawn to the Clubbell, not only for it’s obvious potential on the physical spectrum, but also for its ability to liberate the mind and remove subconscious fear-reactivity. The Clubbell served as a doorway for unleashing the inner confidence she knows we all possess within, and deserve to express. Her sister Emily witnessed the transformation, and soon became an avid student of the Clubbell and RMAX. The rest is now history. Today, Angela works alongside Emily, Scott Sonnon, and many other fitness professionals from around the globe to help return movement freedom and awareness to those who seek it.
is a Circular Strength Training (CST) Head Coach, TACFIT Team Leader, and Co-Creator of the Clubbell Athletics (CBA) system with RMAX International. Her principal focus is to cultivate the safe and proficient emergence of the Clubbell by offering the highest quality education and ongoing support for the growing team of Clubbell professionals. Emily earned her undergraduate and Teaching Credential in education and is an experienced educator and fitness coach. She specializes in individual and group Clubbell instruction with an emphasis on technique for injury-free training and holistic strength conditioning. Emily teaches a variety of clients, from elite athletes to body workers, senior citizens and first responders, both in person and remotely via online programs. She’s had the esteemed privilege of studying directly under Scott Sonnon, inventor of the modern-day Clubbell, and founder of TACFIT and the CST system.
Emily understands that the mind, body and spirit are inextricably intertwined and believes that movement is one of the most powerful personal outlets one can develop. She affirms that it is our divine right to operate our body with grace and poise, and has made it her mission to facilitate this in others. As a native Californian, Emily has always enjoyed the active, outdoor lifestyle the coastline provides. She returned home to California after many years abroad in Europe and South America, and looks forward to helping bring clubbells to the forefront of health-first fitness in her country and around the world.
A word from Scott Sonnon, RMAX International COO, CST and TACFIT Founder
Angela and Emily Fisher have been qualifying Clubbell instructors since the incipience of the certification course. In their evaluation of hundreds of subcontractors and staff instructors, as well as enthusiasts and athletes, certain fundamentals become refined. If you are beginning Clubbells, or if you are, like most people, unclean in your form, you have to “do it right” in order to receive maximal benefit from Clubbell training. The workout guides and data tracking recommendations will teach you not only how to be aware of your progress, but provide you with insights on upshifting or downshifting depending upon your rate of recovery. A foundations course for Clubbell training is long awaited in arrival, and this course will answer unclear questions, provide an onramp to high functioning performance, and offer a key guidance on how to progress without injury. Whether you are a new or an experienced Clubbell swinger, your Foundations will be strengthened.
In response to our cultural epidemic of seated-posture, and the resulting compromised movement patterns, CBA Foundations is on-pointe with its built-in corrective strategies and approachable progressions. What the Fishers have created in CBA Foundations is an invitation, to a broad audience, to establish sound mechanics for maximized training effects. From beginning mover to returning athlete, this program lays proper groundwork to advance safely and intuitively through the CST system. The fact that this program can be easily accomplished in the home, with only one size clubbell, makes it ideal for both minimalists and busy professionals alike. Each exercise prescribed progresses through three levels of sophistication congruent with the weight, allowing for smooth transitions and efficient use of time.
The progressions build logically, teaching with clarity how to manage the instability of the club through grip strength, shoulder control and core recruitment in a variety of stances. Starting literally from the ground up, the coaches talk you through alignment, mobility and activation for an amplified awareness of how your body should efficiently move through each loaded exercise. By restoring lost ranges of motion, and then fortifying them into permanence by adding a simple and attainable progression, you inevitably benefit from the compounding effect of more complex movement patterns.
Again, I believe this product is a perfect foundational piece to the CST arsenal. Brilliant in its simplicity, these are fundamental and often-neglected exercises even high-performing athletes need to revisit and master once a season. I have started integrating CBA Foundations into my client sessions and already I see a tremendous benefit. The elegant architecture of these progressions fills a long standing void in the fitness industry: movement integrity first. These three coaches are a powerhouse team, leading the industry towards a revolutionary recovery-based approach to training!
As a Personal Trainer and Athlete, I’m always looking for ways to crunch in exercise that is effective and gets the job done! This program has helped me refine my clubbell technique (an ever evolving 4 year process), develop smarter programming, and become much more aware of my technique and form.
From bodyweight activation drills to clubbell exercises, to deep stretch, these workouts make me feel well rounded. The exercise programs are so clear and specific that it takes away any mysteries you may have about clubbell workouts and exercise programming. This is truly the most sophisticated Clubbell Athletics program yet!
Clubbell Foundations is exactly what any newcomers to Clubbells need. The Fishers have designed a three level program that develops structure, strength and technique. The breakdown of videos gives the user great understanding and easy accessibility to Clubbell training. A true genius of this program is that it’s not only for the beginner. More advanced Clubbell users will be able to revisit their foundational training. Using the Clubbell Foundations program is great in building up a base of Clubbell skills, but also in developing a bigger foundation for the seasoned Clubbeller. Personally, I have found this program most helpful in progressing in to the heavier weighted Clubbells. Have you ever tried Rock-it Taps for 90 seconds with a 45-pound Clubbell?
Frequently Asked Questions
Yes. CBA Foundations was designed with the novice in mind, to give them a safe, comprehensive platform to learn & grow in their Clubbell practice.
Absolutely. CBA Foundations re-examines the core principals that set Clubbell training apart to challenge and enhance even the most elite Clubbell athlete.
First and foremost, expect to walk away with a safe & confidant platform to advance in CB training. You will be exposed to the Clubbell’s vast potential & will gain a massive toolbox of drills & exercises that instill the 7-key Components of Clubbell Structure. Physically, you can expect increased range of motion, less delayed muscle soreness, balanced muscular development, and improved postural awareness.
To get started, you will only need one Clubbell. The section titled Choosing the Right Clubbell will assist you in selecting an appropriate starting weight.
As a Circular Strength Training (CST) based system, CBA Foundations is a phenomenally cohesive way to experience this approach to training. CBA Foundations is comprised mainly of slow grinds and linear presses that evolve into basic ballistic exercises and swings. It starts with static, grounded postures, and then moves into more dynamic, upright stances. All of the exercises in CBA Foundations are 2-handed. Most other Clubbell programs jump straight into swinging. We believe you must earn the right to swing, and this product will help you do just that.
CBA Foundation builds solid Clubbell technique from the ground up, and endows the trainee with a keen sense of structural awareness that will compliment and enhance any other fitness program, as well as life in general.
Each workout takes 35 minutes or less to complete. We recommend everyone attempting the program dedicate at least 28-days to each level before progressing to the next. Beginners may want to complete each level as many as 3 times before advancing. There are 3 levels in this program; so ideally, one would make a 3-month commitment to reap the intended benefits.
* The above is a symbolic depiction of the product’s content. For illustration purposes only. The complete product’s content comes in a digital/downloadable format.
The Clubbell Athletics Foundations product manual has everything you need to get started with confidence. It includes an introduction to Clubbell training, as well as tools and tips, a workout guide for each level, detailed exercise descriptions, and 2 training schedules to choose from. The Training Guide Included in the manual has a Workout Calendar with pre-printed score sheets for easy data tracking. There is one for each level with all the elements listed and a grid to fill in your data for every day in the 4-day training wave. Using these score sheets will help you stay on schedule during the training cycle and consciously observe your results so you are in-tune with your progress and know when you are ready to advance.
60 tutorial-style videos teach you the specific warm-ups, activations, exercises, and cooldowns for each level. The videos are short and sweet but packed full of key points and subtle nuances to give your training that extra edge. Learn how to master each component with optimal breath, alignment, and fluidity, from the concise and relevant cues offered in these videos.
Follow Along Videos
The 3 follow along videos guide you though the 20 minute workout portion of each level. There’s no need to worry about keeping time, which exercise comes next, or how to get into it properly. These videos serve as your “coach”; keeping time, prepping you for what’s ahead, and offering succinct cues to help you maximize results. These are a must for visual and auditory learners, and everyone in between.
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These is a downloadable program. You will NOT receive a physical package shipped to you in the mail. The program will be immediately available for you to download and get started right away after ordering. This program is NOT available in stores, so you can only access it through this website. Clicking the order button will take you to a secure page for the transaction by Clickbank, the most popular online payment processor of digital products in the world. Upon confirmation of your order, you will immediately be redirected to the registration page(s) where you will choose user credentials for your download page(s). The written material is in the PDF format, so you will need Adobe Reader installed on your computer to open the file(s). The video files are available in the .m4v format. Start Up Guide’s PDF size is appr. 5.5 MB. Largest video file is appr. 305 MB. Appr. total space needed : 1.9 GB.
YOU DO NOT NEED TO DOWNLOAD ALL FILES AT ONCE. YOU WILL HAVE INDEFINITE ACCESS TO THESE FILES.