TACFIT King of Clubs (KOC) introduces Scott Sonnon's "program minimum for maximum power" using his patented Clubbells. Culling from his history as a world champion grappler, he selected the "biggest muscle bang for your energy buck" club swinging exercises from wrestling and martial art traditions around the world: Russian bulava, Persian meel, and Indian gada. At home, on the road, or in the field, keep and grow functional muscle, no matter your age or gender with the "King" of all clubbell exercises in this 20 minute fight-muscle building TACFIT course. 4 workouts for all levels, full color instructional manual, plus follow along and instructional videos, special warm up and cool down as well as strain prevention and stress conversion mobility programs.
"Hi TACFIT family, and new guests,
I'm very well known for taking vintage fancy Victorian club
twirling, and infusing it with my wrestling heritage of heavy Russian, Indian
and Persian club swinging to resurrect this necessary and effective form of
But this isn't a program for ornate juggling of tiny wooden
pins. These are the King of heavy club swinging designed specifically to
improve your functional muscle size and fluidity.
In this much anticipated TACFIT course using my Clubbell,
called “King of Clubs” (KOC) involves the biggest muscle bang for your buck
exercises to slap on truly athletic meat, remaining supple, agile and
People had been asking for a “TACFIT Clubbell” course for
years, but I have deliberately waited to do so, because I didn't want people to
think that I'm merely trying to sell my own equipment. I find it difficult to
avoid constantly singing clubbell praises, because I don't want to come across
as a mere salesman. But the bottom line is that the Clubbell remains my go-to
weapon for fast, functional, fluid fitness.
I've taken the programs I use myself while TDY for some
department or agency, what I have found the “KING” movement progressions for
tactical fitness, and compiled them into 4 progressive programs of 5 movements
All 20 exercises equally develop the body muscle as a
system, rather than in segments, a holistic power that has made the clubbell
famous in federal academies, special operations outfits, and mixed martial arts
I can dare to say that I've been swinging heavy clubs longer
than anyone I know alive in the West. I've spent my time filtering and pruning
the most effective, time-efficient movements with heavy club swinging.
KOC, the “king exercises” in club lore, offers that in a
tight, elegantly packed course. If you've developed a love-hate relationship
with TACFIT Kettlebell Spetsnaz, the King of Clubs is for you.
If you've never swung clubs before, and aren't sure whether
you want to invest in them, then this is the perfect program for you, because
it gives you the best of the simplest, biggest yield exercises, as well as
do-it-yourself home design instructions to create your own clubbell.
Band-Ageless developed out of a need to increase the
traction on my joint mobility programs.
Joint mobility to the arms and legs remains primarily “open
chain” movement, meaning that it's relatively unpredictable, like waving your
hand, “goodbye” - whereas, “closed chain” movement is relatively predictable,
like doing a pushup. You know where movement will happen in the pushup in
general, but not in the waving hand. This makes it peculiarly difficult to address deep tension
in the arms and legs through joint mobility.
Certainly, most of the tension you can address through open
chain joint mobility, but for serious athletes, and people with serious tension, I dis-covered we
need to go a bit deeper. Thanks to CST Head Coach Mike Locke of Bellingham Athletic Club in
Washington State, combining resistant bands with joint mobility provides an
ingenious solution to releasing compressed joints, fascial adhesions, and tight
muscles on the arms and legs.
Releasing your limbs before working out prevents you from
injuries, removes pain and also increases your performance in your exercise as
well as your energy level. All of your energy remains locked in cold storage
until you release it. And with this consolidated, unique form of warm-up,
you'll be able to achieve in this in only a few minutes. It really feels like
I've also included a specialized cooldown program to
compensate specifically for the shoulders.
Compensatory movement, my approach to cool-down methods,
uses radar-locked precision to unload the specific tissues used in a workout in
order to prevent injuries, and maximize your positive adaptation to the
exercise you do.
The Atlas yoga program takes elements of yoga, and places
them into a breathing flow, so that in the span of just a minute per movement,
you'll be able to shut down all of the tension you generated during your
workout, and return to your day with no stress in your shoulders, torso or
core... and between the KOC workouts, you'll be developing a lot of
new muscle which you'll need to keep loose and fluid. It won't take joining a
yoga school to be able to do it, and you won't need to chant, burn incense or
bend yourself into a pretzel.
Who Recovers Fastest Wins!"
Scott B. Sonnon
Whats Included in the King of Clubs Package?
King of Clubs Manual
A beautifully crafted table top quality 49 page field manual written by Scott Sonnon, the creator of the patented Clubbell, and the innovator responsible for resurrecting this ancient tool, shares with you detailed explanation on the 7 key secrets of successful technique, how to troubleshoot poor form and reassemble optimal performance.
Illustrated and photographed sequences of each of these 20 "Most Valuable Players" on the Clubbell strength building team take you through everything you need to perform this highly anticipated "TACFIT Clubbell" course and each of the four battle-tested missions for muscularly powerful, lean machined duty. Includes color charts, training calendars, and high quality photos.
In these four, state of the art, three camera professional instructional videos, you will learn from Scott Sonnon his step by step progress through all 20 exercises in his two handed club swinging "shock troop" - TACFIT Cubbell. No one describes club swinging with as much personal experience, scientific understanding, or ease of communicating technique, than the master himself. Learn proper form to maximize your adaptation from the man who resurrected the original form of strength training.
Through thoughtfully produced, three camera cinematography, Coach Sonnon works right with you in these four, twenty minute easy to follow workouts, so that you can follow along with masterful technique with maximum results, in two handed club swinging, the first form of exercise equipment in history.
TACFIT Stress Conversion
Any physical stress creates specific bands of tension, the body attempting to lock us into a biomechanical machine that can efficiently perform whatever task we ask of it. But these band also "lock up" our energy, literally "slamming on the brakes" of life performance unless we take specific action to dissolve them. The "GO TO for the Gungho" TACFIT recovery program is seven minutes of heaven, converting every bit of stress in his body into the fluid force necessary to confront and master life challenges.
This series of Prasara techniques will help you unlock the tension, free that energy, and help you prepare mind and body for either fast action or deep sleep.
TACFIT Strain Prevention
Scott went beyond the call of duty to share his PERSONAL joint health program, the very one he performs EVERY SINGLE DAY to keep his 40-year old body functioning at the level of a 20 year old. And that's not just his opinion--that's what his physician said!
Interested? Well, this is it. Eighteen minutes of pain free, no intensity motion in follow-along format with full vocal coaching. Remember one thing to use the program to return your body to peak joint efficiency: if you want to CURE a problem, do it slowly. If you want to PREVENT problems, do it daily. If you don't have this information, it's worth the price of the program by itself.
In these two follow along instructional videos, Scott Sonnon takes you through a synergistic powerhouse of accelerated recovery by combining resistance bands with joint mobility drills, to add traction to your movement warm ups, cool downs or off days. Split into an Arms Program and a Legs Program, you get the "Best of Both Worlds" of recovery in this innovative approach to no intensity exercise for pain-eliminating and injury preventing movement.
Atlas Yoga Bonus
Requiring only five minutes to perform, the creator of this scientific approach to the millennia old system of Prasara yoga, Scott Sonnon, shares with you how to unlock your upper body, arms and in particular shoulders from pain and over compensating tension. With laser targeted precision, each movement specifically unloads both barrels from high gauge impact of strength training.
Recommended Clubbell Weight:
Women - 10/15lbs.
Men - 20/25lbs.
Hail to the King... of Clubs!
(Yes, and Long Live the Queen! TACFIT Girls have been
Storming the Fort!)
Club swinging, if you didn't know, was the FIRST strength
training approach in history, preceding even ancient Greece, and depicted in
hieroglyphics on ancient Egyptian pyramids. It survived in secretive pockets,
even when governments attempted to stamp out these "heathens" for
escaping to their "Houses of Power" to swing their heavy clubs and
prepare not for the frivolity of mere aesthetics, but for the dire straits of
Club swinging won't make you look like a bodybuilder. But
then, it won't make you move like one, or rather, it will prevent you from
becoming incapable of moving. No, this ancient discipline was the
"Original Martial Art Of Strength" - giving you the foundational
power to move like a fighter, and look like a warrior. Some of you want to tap
into that neurologically hard-wired noble heritage; but, if you're only looking
for a novel training modality to bring much needed added value to your clients
and yourself to help complete your full range, multi-planar functional fitness,
then TACFIT King of Clubs (KOC) will meet your needs in Spades.
How did the Incumbent "Good-Ole Boy" Affiliate
Networking Big Corporations nearly Suppress this Valuable Resource?
Coach Sonnon continues to be critiqued by dinosaur-minded
competitors in the industry, while the mustang renegade younger generation
instantly recognize the mercurial efficacy of diagonal/angular strength
development, in balancing the physiological profile of functional fitness.
Scott didn't come to fitness by desire but out of necessity.
Born with learning disabilities and physical joint disease, he quickly fell
into childhood obesity, anchoring his potential to a dead stop. Conventional
fitness approaches just weren't gradual enough to allow him to participate
without being wracked in a corset of agony each night, his mother vigorously
rubbing liniment into his torn joints while doctors merely shrugged in
Scott developed an attitude of meticulous due diligence in
motor progression. Each step elegantly crafted to be challenging enough to
cause positive adaptive stress without the inevitable torture of over reaching
into strain's litany of poker-hot pains and tissue popping injuries.
How can the "People's Coach" grant EVERYONE access
to peak fitness, not merely the "Professional Testimonial Givers" who
gain quick weight to drop it when getting paid to market a product with their
Necessity became Coach's "mother" to seek out
alternative methods of motor development to compensate for his "shallow
end of the gene pool" and invent his signature approach of
"Incremental Progression" which the world knows in TACFIT as its
unique Delta-to-Alpha graduations.
This specific science looks like a thousand piece mental
puzzle which when you zoom out clears into a beautiful mosaic, each of the
"Components" matching up to the next seamlessly. In Scott's seminars
you frequently overhear his students remarking his"magical" ability
to create regressions and progressions to skills.
But although it may seem like a fluke talent, it actually is
forced necessity of circumstances, paired with decades of trial and error (and
as he would say, "and error and error and error") refining the
biomechanical sciences he learned into layman's language so anyone can learn
the formula IF they're willing to merely follow along his fully prefabricated
program follow alongs. You never need to learn the science behind what Coach
Sonnon created for they're elegantly woven into the fabric of every program he
TACFIT King of Clubs exactly delivers yet again with
knock-out effectiveness all the invisible subtleties of this advanced
scientific understanding via experience, know-how and passion to help others
gain the incredible gifts with which Coach says he's been blessed.
Each of these 4 twenty-minute workouts, gradually progresses
upon one another so that if you've never swung heavy two handed Clubbells
before, then you'll find "gateway movements" or "primaries"
which will allow you to begin on your path to becoming a"King of
What Honest Results can you Expect from the 1st Strength
The unique design of Clubbell training allows you to develop
"circular" strength, as if you were pulling a weighted sled in every
imaginable angle through the air. If you look at the impressively imposing
wrestlers of ancient Persia, India or Russia, or their bequeathed lineage in
modern mixed martial arts "cages" in nations worldwide, you'll
instantly appreciate the effectiveness of this ancient discipline. You can tap
into what they use to build:
• Gladiatorially muscled pulling power, with the wide,
triangular back renown among world class grapplers, arms, shoulders and traps
resembling the trees that they encourage you to climb, an iron core repellent
of the dangerous attacks, and legs that root like boulders to the Earth
resisting the Clubbell's intent to yank you from your firm stance.
• Complete sphere of functional balance, by utilizing Coach
Sonnon's application of advanced aeronautics into the biomechanics of Clubbell
swinging. No weakness will hide from the Clubbell, and it will "heal the
holes" in your strength. You cannot imagine yet what it will feel like to
have not merely range of motion restored, but POWERFUL RANGE of motion use!
This describes the difference between people being stuck on remedial corrective
exercise because they were never given the ability to move into the generative
progressions of strength development.
• Specifically, scientifically selected sequences of
building the systemic rather than segmental strength. (Now that's alliteration,
Coach would be proud of!) You see, Scott's trademarked "slow learner's
fast track" allows you to exercise the entire body all the time, but these
7 key components must be practiced in the precise way that he describes for you
to receive 100% of the health benefits, strength development, and mass gain in
Reading through the table top worthy color illustrated
beautifully photographed TACFIT King of Clubs Book offers you a printable
calendar, reference charts with exercise progressions for the same quick-glance
recognition of what you have to do each day, each workout and every movement. With King of Clubs you follow the simple step-by-step sequence to transform your
physique, fitness and strength to the warrior archetype encoded in your DNA,
awaiting the right genetically-programmed exercise approach to unlock.
Coach's user friendly, plug and play 8-set video library,
displays his infamous "form perfect" coaching instructions frustrate
the impatient and elate the meticulous. He teaches you how to pour your effort
into the technique, to develop the rooted structure so renowned by martial
artists. And the three camera video production allows you to observe ever angle
of each skill leaving you feeling like you just had a private session one on
one with a master coach. Scott receives complements even by other great
coaches, such as Steve Maxwell after attending Scott's certification walking up
to the video camera and professing that, "Along with my Jiujitsu teacher,
Scott is the best coach I've ever seen." But quality coaching only matters
if the medium allows, and this production exemplifies professional studio
presentation allowing you to have your coach step off the screen into your home
Bonus Component: Band Ageless
Some know Scott to be a mad scientist locked his
laboratories often requiring interventions to interrupt his experiments. Many
don't know that he surrounds himself with a team of experts and innovators,
mavens of lore from many modalities, and has advised on one of his inspiring
Facebook status updates, "surround yourself by those who challenge you,
who love and support you but also don't hesitate to shake you from a myopic
slumber when you invariably suffer tunnel vision from a solitary
One of Scott's trusted confidants and staff head coaches is
Mike Locke Sports Performance Specialist and Fitness Coordinator at Bellingham
Athletic Club. To know how much Scott values Mike's insights, Scott asked Mike
to coach him for the 2010 World Games, which many of you know resulted in Scott
bringing home five good medals for USA.
How does a World Champion Fighter stay Pain and Injury FREE
teeth rattling marathons of training for months of continual
During this long grueling preparation, Scott and Mike worked
together on even greater accelerated protocols to enhance recuperation and
repair of damaged tissues that happens during intense mixed martial arts and
jiujitsu training and conditioning.
Combining two different modalities - Scott's mobility drills
with Mike's resistance band drills - produced a brain child much more powerful
than they could have imagined. Adding the unique traction resistance of bands
to the rotational movements in mobility drills may accentuate the
recoverability of the joints and tissues by:
• facilitating synovial flow between the joints, ground
substance around the bones,
• stimulating bone growth through the osteoblastic effect of
• increasing blood circulation to enhance the healing
• stimulating proprioceptive awareness which creates greater
strength, power, precision,
balance, accuracy and finesse.
• releasing fascial adhesions which form from heavy
repetition and weight,
• relaxing over-tonus which hampers recovery and shortens
muscles resulting in power
With such a long list of benefits, you would expect it to be
a lengthy and complicated process. In practice, however, it takes only a few
minutes and you will find it very simple to follow along, especially due to the
professional filmography of the two video set: one for Arms and one for Legs.
Named Band Ageless to pay homage to the reversible nature of
accelerating aging, this powerful ally in the TACFIT nation perfectly slips
into the No Intensity day in the TACFIT wave, can be used as a warm up before
training, can be used in between sets, or even in between exercises, as a cool
down or a deeper session for Low Intensity days in the TACFIT wave.
Can You Unshoulder the Burden of Stress from Life and Training? YES!!!
Atlas mythically bore the shouldered weight of the world. And in kind, the King of Clubs program can require some laser target precise yoga to compensate for the work. So, using his signature specificity in designing warm up and cool down programs which render the EXACT motor profile of the intended exercise or skill, Scott assembled the fully pruned and cherry-picked yogic unloading movements to release your shoulders in just a few minutes.
Please remember, Coach Sonnon cultivated this design template skill over many decades of chiseling away at one very large piece of marble. With so many inherent hurdles physically, mentally, and emotionally, Scott's younger self was forced, through trial and error (and error and error and error), to learn how to use "the chisel instead of the pick axe." If he wasn't absolutely perfect on unloading the exercise he performed, he'd be awake the entire night rubbing down the steering hot stabbing pains in his joints and on his bones. Like he said, it was mostly years of error: do this and don't do this = pain. Pain is a strong motivator to avoid a behavior. But not as strong as (let's not call it pleasure; let's all it what Coach names) - Vibrancy.
When you sue this very short, laser targeted compensation cool down, you not only prevent pain and injury, you increase the vitality of the entire body and allow yourself to adapt 100% to your exercise. This point MANY people miss, especially in the recent rush to try and forge elite athletes while neglecting proper motor progression, incremental scaling, specific warm up and specific cool down programming.
Scientific Yoga Radar Lock on to Target the Tension Terrorists!
In other words, you DO NOT WANT to Engage the Emergency Break and Reap a Meager 40% Benefit from Your 100% Effort, RIGHT?!
If you do not cool down, you do not turn off the tissue utilized, and prepare the area for recuperation. If the are remains activated, turgid and unreleased, it not only cannot fully adapt to your exertions, it "maladapts" - it adapts in an unknowable, unmeasurable, untrackable, and most likely undesirable way. Can you imagine working so hard at your exercise, and then wasting 60% of your effort because you didn't specifically cool down? 40% of adaption for 100% effort???!!!
To be able to adapt to 100% of your intense effort, you need to implement a scientific approach to specificity. If you're not familiar with exercise science, there's a principle called SAID: Specific Adaptation to Imposed Demand. Basically, this means that you don't adapt generally to exercise. You don't get all around stronger. You only get stronger in the range of the movement you perform. (Therefore, TACFIT courses hit all 6 degrees of freedom with myriad of exercise variations.)
But SAID also applies in this cool down context (and warm up for that matter!) If you don't Specifically turn off the Imposed Demand to prevent it from "maladapting" then it will specifically adapt in an an unknowable, unmeasurable, untrackable, and most likely undesirable way.
No one else could have created Atlas yoga, we are confident. Take Scott's debilitated background, couple it with his incredible mentors and teachers, and add to it his world record experience with heavy Clubbell swinging, and you have the ideal person to craft this invaluable asset in the TACFIT arsenal!
"TACFIT generation next is a whole new level while still adhering to the foundational principles that make it great. The Fibonacci based 4x7 protocol orchestrates all new programs into a symphony. I love that it succinctly recaps the CST principles for those who are familiar while acting as a primer for those new to it. I am personally excited to see King of Clubbells because I have yet to see someone who does not need heavy Clubbell work and someone who could not greatly benefit from heavy Clubbell work.
On a micro level each program sophisticates, while on a macro level the training is balanced by the recovery work. Speaking of recovery support how about a nutrition plan that has weekly progressions--thank you!
To date this is the most synergistic program design Scott has come out with. Those of us who know Scott can agree he is a genius when it comes to creating programs as evidenced by my personal favorite: FlowFit. This takes his past achievements and takes it to a whole another level. I can't wait to see the next innovation this fosters and I plan on doing my part by working it. If you refuse to see the value of this new incarnation, then I suppose you are amongst those who still pine for the days of rotary dial phones. For the rest of us: to infinity and beyond!"
- Will Chung, USA National Martial Arts Team Coach
"I was incredibly excited to see this TACFIT program, and take it for a test drive. It stands on its own, but also adds depth to previous TACFIT programs, especially for those of us who use the TACFIT 26 Box Gym to train our Police Officers! These add a moderate day strength building element that seamlessly flows into the many high intensity programs.
The King of Clubs finally gives us a long overdue product; a TACFIT Clubbell program! TACFIT and Clubbells were made to go together, and this one is perfect; you only need one heavy club! The progressions guarantee a compound full body workout, so you get massive bang for the buck. If you travel, or don’t have tons of cash for a full clubell set, no problem; one club is all you’ll need! This will do for TACFIT and Clubbells what the Spetsnaz Program did for the Kettlebell; a completely new way to efficiently kick your own ass with a single tool, and build massive functional strength at the same time. It’s on the 90/30 x 5 x 2 protocol, so the TACFIT timer on your Iphone can be used for this one!
All of the programs offer further refinement and development of the core tenets of TACFIT; each new product becomes clearer, offers new insights, and brings TACFIT into even sharper focus, even for someone like me who’s been involved in TACFIT training for a couple of years."
- M.L., Chief of Police for an agency that uses TACFIT for its department fitness program. Tactical Tracking Team Commander, Former U.S. Marine Sniper, SWAT officer
"As a business owner, trainer and fighter, I need a training program that helps me increase functional strength and athleticism. TACFIT King of Clubs is the next step in the evolution of,what is in my opinion, the most comprehensive, functional training programs available.
I can tell you with 100% certainty that today, at age 37, I am in the best shape of my life and it is thanks to these programs. ‘King of Clubs’ is like no other Clubbell program you’ve ever tried. If you want to achieve true ‘tactical fitness’, this is the program that will get you there.
Once you learn the basics, things really take-off. Everything you need to develop your technique and monitor your progress is made readily available. The walkthroughs are clear and concise. It’s evident that a huge degree of thought and preparation went into this program.”
- Marc Joseph, President - Spartan Training Gear
Please Note: This is a downloadable program. You will NOT receive a physical package shipped to you in the mail. The entire package will be emailed to you in a zip file 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.
Upon confirmation of your order, you will receive an email with download link, generally within the first hour. Please check you Spam Folder and contact us at [email protected] if you do not receive the link. Also please contact us if you have any questions regarding the prgoram!
The written material is in the PDF format. The video files are available in .m4v formats. The PDF manual's size is appr. 28 MB. Largest video file is 240 MB. Appr. total space needed: 2.01 GB