Steel Club Progressive Sophistication Series #3

Steel Club Progressive Challenge Series #3

Written by
August 25, 2014
Category: Fitness

Workout Summary

Learning new Steel Club skills should always be built on progressions. If you have developed proficiency in the individual components that make up a complex skill and teach your nervous system how to properly sequence the skills then you will be able to perform the complex skill well. It has been made to seem much more complicated than it is by some. In this 4-part series you will be introduced to a no nonsense approach to building complex skills.

This third Steel Club workout in the series will focus on introducing the action of pivoting to change direction while the Steel Club is in motion and the action of “coiling” the lower body to add a new dynamic challenge. These are two aspects that are rarely explored so take time to introduce these skills with significantly lighter Steel Clubs before progressing the weight.

Workout Instructions

This program is to be done in a circuit format performing each Steel Club exercise in the workset for the prescribed number of repetitions with one grip before changing grips. This will allow the progressions to build naturally by grooving the Steel Club techniques on one side without having to stop and change grips on each Steel Club exercise. For example…you will perform A1-A3 continuously with a right hand over grip before changing grips to left hand over and going back through A1-A3 to complete one round.

A1: Steel Club 2-Hand Forward Lunge Front Press – 4 rounds x 5 reps each side.
A2: Steel Club 2-Hand Side Swing – 4 rounds x 5 reps each side.
A3: Steel Club 2-Hand Side Swing to Lunging Front Press – 4 rounds x 5 reps each side.

B1: Steel Club 2-Hand Pullover to Staff Position – 4 rounds x 5 reps each side.
B2: Steel Club 2-Hand Back Position Dragon Squat – 4 rounds x 5 reps each side.
B3: Steel Club 2-Hand Pullover to Dragon Staff – 4 rounds x 5 reps each side.

Other Workout Details

Workout Created By: John Wolf
Workout Demonstrated By: John Wolf
Equipment Used: Onnit Steel Clubs

John Wolf
John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.

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