Why Just Doing Sports Without Extra Training Isn’t Enough

In modern sports, you cannot just practice the sport to improve in the sport.

There are many other qualities other than the sports skills that you need to develop to perform better in your sport.

These include strength, muscular endurance, cardiovascular endurance (called attributes) etc. to support your sports skills.

In other words, your skills are only as good as your attributes. If you are fatigued and can’t access your sports skills, then all your skills available when you are fresh are useless.

You need to be able to perform your skills in the toughest of conditions in your sport and perform them well.

We call training to improve these attributes Strength & Conditioning (SnC).

The higher your playing level is, the more important is SnC to your sporting success.

Why The Sports Coach is Not the Best Person to Conduct Strength & Conditioning

The typical sports coach, who would double up as an SnC coach, often do not have the specialized training to conduct effective SnC programs.

These coaches often prescribe Long Slow Distance (LSD) cardio as a big part of the program, when in fact the sport requires bursts of high intensity effort many times.

These programs are also severely lacking in injury prevention (prehab) and recovery (rehab).

Why Conventional Strength & Conditioning is Not Sufficient

If you are already doing real SnC taught by an SnC coach, good. But there are still shortcomings with conventional SnC.

Most conventional SnC programs are based on linear movements and classic weight training lifts.

But how many sport or real life activities revolve around linear movements or weight training movements? There are many circular movements that conventional SnC do not address.

What use is it if you are strong in the weight room but can’t express your strength in your sport?

Why Doing Proper Strength & Conditioning is Essential

If you are not doing SnC, at best you would never perform at a high level in your sport.

At worst, you can get injured because you do not have enough tendon and connective tissue strength, which are all important to support your joint in vigorous movements.

If you are doing improper SnC based largely on LSD, at best you are just wasting your time.

At worst, your SnC can compete for energy with your sport training, leaving you fatigued for your sport and never being able to really improve, or injure yourself in training.

If you are doing conventional SnC based on linear movements, at best you would be able to express your strength in linear movements.

At worst, you can get injured when movements deviate from the expected range of motion or when doing circular movements not trained in your SnC.

Ask yourself, can you afford not to do proper SnC? Can you afford not to perform at your best? Can you afford losing medals? Can you afford losing training time due to injuries?

Because your opponents are not training to lose to you.

Be More Prepared for Your Sport with the Circular Strength Training® System

CST is a health first fitness system created by world champion athletes for some of the toughest athletes in the world.

Some of CST’s users include the US Army and Israeli Special Forces. CST draws its curriculum from various physical cultures all over the world which makes it one of the most comprehensive fitness system in the market.

Israeli Counter Terror School uses CST

Russian physical culture and martial arts influences a great deal of CST’s theories, programs and movement vocabulary.

Our fitness hierarchy is:

1. Health – being pain-free

2. Mobility – having full range of pain-free motion in all directions

3. Function – being able to move normally with good technique

4. Attribute – strength, endurance, qualities for performance

5. Physique – having a beautiful body

What most people don’t realize is that all these physical goals must come in this order. Like in most other systems, doing it in any other way and putting the cart before the horse could result in injury.

When you sign up for strength & conditioning with me, you would learn:

• How to use the Intu-Flow® joint mobility system to prevent injury and improve range of motion.

• How to use the Intu-Flow® joint mobility system to improve mobility to express more strength in your movements.

• How to use the Intu-Flow® joint mobility system to improve coordination and accelerate skills learning rate.

• How to use Prasara Yoga to recover from your training load and prevent overuse injuries.

• How to use Prasara Yoga to improve movement efficiency to express more strength in your movements.

• How to use Clubbells® to train circular movements to fill up any gaps in your strength.

• How to use Clubbells® train extreme range of motion strength to prevent injury in awkward positions.

• How to use bodyweight and other tools in innovative movements to fill up any gaps in your strength.

• How to use the 6 Degrees of Freedom model to design movements for true three dimensional strength.

• How to use movement Sophistication to approximate SnC movements to your sport skills.

• How to use movement Sophistication to improvise movements to prevent plateauing and keep improving for life.

• How to use the 4×7 Intensity Wave to determine the perfect training load on any given day.

• How to use the 4×7 Intensity Wave to prevent overtraining.

• How to use the 4×7 Periodization model to peak on demand.

• How to use the Intuitive Training Protocols to determine your perfect training intensity on any day in your program.

• How to use the Intuitive Training Protocols to determine the perfect time for progression.

• How to use the 7 Key Components of Structure to groove perfect technique and engage the core for more strength and power.

• How to integrate Breathing, Structure and Movement to be safer in your exercises and have more strength and power at the same time.

The 6 degrees of freedom: the full potential of human movement.

“I’ve would like to thank Coach Herman Chauw for the tips and techniques he taught me during my class with him… Warming up with CST/TACTFIT concepts and mobility helped me in all my events in Orang Kuat Sabah 2011! Especially active recovery in between lifting events and reps… Strength without Mobility is pointless.”

Ahmad Taufiq Muhammad, Strongman Athlete, Orang Kuat Sabah 2011 Champion

Need more testimonials? Click here for more –> Testimonials

About Me

I have been a personal trainer since 2003. I graduated with a Diploma in Physiotherapy from Nanyang Polytechnic, Singapore. I have extensive background in highly technical sports and activities like artistic gymnastics, martial arts and kettlebell lifting. Not content with being average, i am always researching and experimenting with the most effective and efficient ways of physical training, drawing from programs created by the best fitness coaches in the world.

Here is a list of some of the tools i use in my practice:

Assessment Prehab (injury prevention) Rehab (recovery from training and/or injury)

Strength and conditioning (training)

Postural assessment and correction Breathing assessment and correction Functional movement assessment and correction Neurodynamic tests and mobilization Neural tension tests and mobilization Core stability assessment and training Joint mobility assessment and practice Joint mobilization Yoga movements and poses Trigger point release Myofascial release Deep tissue massage Sports massage Foam rolling Muscle activation Balance assessment and training

Bodyweight training Calisthenics Functional training Suspension training Rings training Gymnastics training Weight training Kettlebell lifting Clubbell swinging Medicine ball training Swiss ball training Sandbag training Barbell training Dumbbell training Cardiovascular endurance training High intensity interval training Muscular endurance training Strength training Explosive strength training Plyometric training Reactive training Agility training IPPT training

My other credentials include:

Certified Kettlebell Trainer (http://www.ikff.net/) (01 July 2009)

Circular Strength Training Instructor (http://www.rmaxinternational.com) (18 Oct 2008 – 17 Oct 2010)

Russian Kettlebell Challenge Instructor (http://www.dragondoor.com/) (25 Jun 2006)

Corrective Exercise and Rehab Specialist (Optimum Performance Training System) (2007)

Strength & Conditioning Specialist (Optimum Performance Training System) (Mar 2008)

My former clients include:

Kandang Kerbau Hospital

Social Development Network

Hungry Caterpillar Preschool Centre

Krav Maga Singapore

Crossfit Singapore

Fight Works Asia

The American Club

Northland Secondary School

Lycee Francais De Singapour

Chatsworth International School

Anglo Chinese School (Barker Road)

Bishan Sports Hall

Toa Payoh East Community Centre

East Coast Primary School

Saint Anthony’s Canossian Primary School

Boon Lay Garden Primary School

Lian Hua Primary School

Yio Chu Kang Primary School

Peiying Primary School

Maha Bodhi Primary School

Clubbell®, Intu-Flow®, Circular Strength Training®, FlowFighting®, Ageless Mobility®, FlowFit®, RMAX® – are registered trademarks of RMAX.tv Productions.

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