Getting Started with CST

One Starting Point, Many Destinations

Circular Strength Training (CST) is an umbrella term for the overall system of principles that underlie the different exercise programs.  Many of the available CST programs are mapped onto a four-quadrant chart comparing key attributes of the different programs.  Different programs serve different purposes (e.g. BAD45 for frequent travelers), utilize different equipment (or no equipment), and some are purpose-built for specific audiences (e.g. TACFIT Firefighter) based on their unique occupational needs.  However, the starting point for the entire system is Intu-Flow.

Below is the sequence I followed in learning CST.  At a minimum, I recommend learning Intu-Flow and 6 Degree Flow before attempting any of the other programs.  Those two programs will help you develop the pain-free mobility and strength to exercise in a sustainable, injury-free, time-efficient, effective and fun manner for the long-term.

Step 1 – Intu-Flow

Joint mobility is the foundation of health-first fitness. Intu-Flow teaches joint mobility and is the starting point of Circular Strength Training (CST). The first two of four levels of Intu-Flow are freely available on Scott Sonnon’s Youtube Channel:

There are two other programs that are based on Intu-Flow but may be better suited to older individuals or those with greater than average mobility restrictions.

Step 2 – 6 Degree Flow

6 Degree Flow builds on the mobility gained from Intu-Flow.  It builds strength through all ranges of motion and serves as preparation for FlowFit.

Here is a demonstration of all three flows: Roll and Sway, Pitch and Surge, Yaw and Heave

Step 3 – FlowFit

FlowFit is a high-intensity exercise protocol requiring mobility and strength.

Here is a demonstration of FlowFit Level 3 (8 rounds in under 7 minutes – my qualification for certification)