TACFIT King of Clubs Review

It's been a long time since i posted a product review. Anyway the reason i want to review the King of Clubs (KOC) is that i would likely want to use it in my training some time.

Introduction

KOC is a strength program to be done on the Moderate Day.

It requires the use of one heavy Clubbell.

It uses a variation of the 90/30 protocol (aka Protocol 5). There are five exercises. Each exercise is done in 90 second rounds: 45 seconds in one grip and 45 seconds in the other grip. Then 30 seconds rest. Repeat for all 5 exercises. After you have finished all the 5 exercises, repeat for one more round.

Pros

It only requires one Clubbell. This is a big plus for me because i usually train at home with minimal equipment. The less equipment used, the better.

No rep counting. Each exercise is done for 45/45 seconds. Do as many reps as possible for a Moderate Intensity Effort in the 45/45 seconds. This allows you to focus on the quality of the reps rather than the quantity.

Very basic exercises. If you have done Trial By Fire before or any other Clubbell program, the exercises presented are simple comparatively. However simple doesn't mean easy. If you want to learn basic Clubbell movements this is a good program to start with.

The name of the game in this program is strength. Using a single heavy Clubbell in two hands allows you to focus more on tension than balancing one Clubbell in one hand, or two in two hands.

Cons

Because of the 45/45 rounds and 30 seconds rest, if you are using the original Gymboss, it is tricky to program into your timer, as Gymboss only can be set to equal number of rounds for each interval. You would have to device other ways to keep time.

The official Clubbell Buyers Guide at www.clubbell.tv recommends you to start with one or two light clubbells (max 15lb for men and 10lb for women). So if you already have those, you'd have to purchase one more Clubbell. I would recommend men to start with 25lb max and women to start with 15lb max, regardless of your training background.

There is no specific warm up and cool down programs for KOC. However if you are already familiar with CST and TACFIT, it would not be a big problem designing your own warm up and cool down. On the other hand, the included bonus Band Ageless, Atlas Yoga, Strain Prevention and Stress Conversion programs already more than make up for the lack of it.

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