A workout in CST in structured in such a manner to:
1) Improve performance
2) Prevent injuries
Warm Up (5-10 minutes) is joint mobility. It can be a multi purpose warm up using movements from the original Intu-Flow or Bodyflow warm up; or as prescribed in some programs, a specific warm up using unique movements to prepare you for the training exercises.
Training proper can be ANY proper program. Bodyweight training, Clubbell swinging, kettlebell lifting, sandbag lifting etc. for all kinds of fitness goals can be done exclusively or in combinations. Though we are not fond of barbell and dumbbell based training, you can do them if you like. Even single planar exercises like powerlifts or Olympic lifts can be done if they fit your fitness goals. The good thing is that CST does not restrict its practitioners to a specific style of training. Rather it empowers you with the tools necessary to negotiate your training better.
Common program design principles (acute training variables) apply.
Just make sure that you are not doing isolations like ten variations of curls or a thousand crunches everyday and think that you are training properly.
More on this would be discussed under a future article Is CST for Me.
Cool Down (5-10 minutes) is Prasara Bodyflow Yoga. It can be a multi purpose cool down using poses and/or flows from 1) Prasara A Flows, 2) Prasara Primer or 3) Bodyflow; or as prescribed in some programs, a specific cool down using unique poses and/or flows to unload your soft tissues from the tension created in your training.
The Importance of Warm Up and Cool Down
While a lot of people already know the importance of physical training and so called "know"* how to train, a lot of people do not know the importance of prehab and rehab, which is represented by the Warm Up and Cool Down.
*I say "know" because people could just go for a jog, do a few pull ups etc. and think they know how to train. Whether their program design is good or not is another story.
Prehab here refers to prevention of injury. Rehab here refers to recovery from the training load. There is another definition of rehab which is recovery from injury which is another story.
Note that these are not good or sufficient warm ups:
1) Stretching (especially hamstrings and quads)
2) Jogging (some even do this on the treadmill) or some other steady state cardio
A better warm up would be to do light(er) reps with the training movements. But still this is not sufficient.
And then how many people actually do any cool down?
A lot of people wonder what is wrong when they get aches and pains after training or picking up physical training and want to try less relevant solutions (eg. heat therapy, acupuncture, arch support insoles etc.) when the simplest thing they can do is proper warm up and cool down. Of course it goes without saying that good technique for the training proper is required.
Never skip the warm up and cool down if you want to be injury free. This is opposite to training in that you need to err on the side of doing more. Don't be caught in a situation which is too little too late. You can add more recovery but not more training.
Now, may i introduce you a program that would demonstrate to you exactly how it is done? This program uses only dumbbells to perform. Check out TACFIT Mass Assault.
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