CBs for development in KB sport

[SeanFein]

Coach Szolek suggested that I post my query here- so here it is-
My main focus (at least until May) is the sport side of KBs.
I have 2 15s and a 20 lb CB.
What would be he most beneficial way of integrating some CB work into my training?
My current focus is on the LC clean and jerk.
To date, I've been using the CBs on off days, but nothing very organized.

Thanks,
Sean

[crubio]

Sean

Well you can take a look at some of my program logs for an idea of what I've been using.
Pre-NC meet (http://circularstrengthmag.com/forum/viewtopic.php?t=760)
CST for KB Sport (http://circularstrengthmag.com/forum/viewtopic.php?t=998)

Basically what you want to do with your clubbells is approximate the range and depth of your sports movements without actually duplicating those movements.

For example, the clean. Its a forward movement with the KBs landing on the chest. An approximation of that movement with CBs would be a clean to back position.

To acheive high numbers in the Jerk you need strong shoulder endurance. High rep mills are great, sheild casts, swipes.

20-30 reps squats will do wonders because the jerk involves the legs, you can park a clubbell or two on one shoulder and do these and work both sides this way.

Also don't forget to build tricep endurance because you need those to lockout, high rep double head casts are the order for the day.

I'll tell you why I prefer CST over military presses for shoulder work,

1) They use the same energy system, explosive vs grind
2) Because the press is too similar to the groove used for the jerk
3) Variety
4) Works the shoulders in more ROM.
5) You can safely do higher reps with the CBs so you work on the endurance system

[SeanFein]

dfgdfgdf

[James Boelter]

All of the Clubbell grinds ('casts' in CST parlance) seem to give very good cross over to KBell grinds. I found that the Liberty Torch press in its one and two handed incarnations made performing the Kbell Bottoms Up military press much easier. In fact, I couldn't really do the BU press until I had worked on the LT press with a 15 lb Clubbell for several weeks. Similarly, the Turkish Get Up with a CB is even harder than with a Kbell and will definitely improve your performance of this lift.

If you don't have the shoulder alignment. focus and body bracing/tension just right, you simply cannot perform most CB casts for more than a rep or two (at least for someone who is not "John Henry", heh), and this carries over very well to the need for precision and focus in the KBell grinds.

[crubio]

Exceelent James. I never knew that. And its great to now know that.
thanks