The Indian club challenge | Video 20/21

THE INDIAN CLUB CHALLENGE
Download the PDF with full instructions, printout tables and training logbook here: drive.google.c...
This full body program is designed to improve your strength, cardiovascular fitness, coordination, mobility and quality of movement with a simple and effective approach.
The exercises we picked involve full brain and body integration, and will
restore your energy, vitality and sense of well being!
The program is inspired from the physical training of Kushti wrestlers of the Indian sub-continent: swings, squats and push ups make up the main course.
In theory, you could train this program 3-5 times a week as a stand alone
program, as we use the variable overload principle. Training sessions vary in length and intensity from day to day.
You could also combine this program with other strength programs. The key point is to make sure you recover enough from the workload. In this case, 2- 3 sessions a week would work well.
VARIABLE OVERLOAD
The reason we use variable overload in this program is that we believe for
general fitness and well being it is an effective and simple to follow way to
train, without getting bored.
If you were an athlete training for a competition, this approach would
probably not make sense. But then again, training would be your life’s
priority, with plenty of time for it, recovery and not much else to think
about.
We roll a 6 sided die to figure out the training parameters.
Think of variability as controlled randomness. We stick to strictly defined
parameters (specificity of training) to ensure consistent progress, but the
way we get there is not a straight line to the top. We climb up and down
many peaks along the way, getting stronger as we go.
It may sound like the slow road to the top, but our training approach is
designed primarily for everyday people, with everything that life throws at
them.
There will be time where you can’t train for days. What you built slowly,
”slow gains”, stay with you for a longer time than if you trained high
intensity interval training protocols.
The Indian club challenge is not just a 3 week program. You can keep
building on it by increasing load for months! This is the same principle
behind the training of wrestlers in India. Day in, day out, they keep doing
the basics and add more layers to the foundations.
There will be times now and then, where you might decide to NOT roll the
die to determine the session’s training parameters. The decision might
reflect something that happened in your life the previous day or something
about to happen the following day(s).
Some days you might totally feel like laying on the couch. Do the strict
minimum: 2 rounds of Royal Court (Block A) at an easy pace, and no
assistance exercises (Block B).
Our experience says that you will feel better mentally and physically after
this short and invigorating session.