Bought ABC and The Bruiser!

[Mike]

I just purchased the Bruiser and the ABC manual. Kind of a late x-mas gift to myself. I'm expecting the Bruiser to be REALLY heavy. If it's too heavy? I guess I'll have to deal with it. I was trying to decide between a clubbell or a kettlebell, the clubs just look too interesting for me so I caved!!!

I plan on cleaning out a lot of the fitness equipment I'm not using any more, mainly some cheap vinyl weights. When I move, at least I know the bruiser can come with me! :o

[James Boelter]

I might suggest you work with a neat little training protocol suggested by Matthew Wiggens in his manual "Singles and Doubles: How the Ordinary Become Extraordinary". Essentially he proposes a density training protocol of performing a single (or a set of two, or sometimes a set of three reps) of a very difficult exercise and resting/recovering for the remainder of a minute period before trying another single...for up to 15-20 total sets. Let's say it takes you 10-15 secs to perform a single rep of the Flag press with the Bruiser. You perform the rep, rest for 40-45 seconds, and then perform another rep, then rest 40-45 secs, etc. You keep performing singles until just before your performance goes 'on the nerve'. At first this might be 9-10 reps, taking 9-10 minutes. As your skill and conditioning improve, you add sets until you are performing 15-20 singles in 15-20 minutes. Then you shorten the rest periods by 5-10 seconds over the course of several weeks, until you are down to, say, 15 seconds rest between singles. At this point you are ready to do multiple rep sets and to train with them effectively.

It's a great scheme, which I have used to painlessly improve my performance of gymnastic bridging, wall walking, Liberty Torch Presses, and Head Casts. I highly recommend Wiggy's book to anyone interested in improving their GPP while minimizing the drain on their nervous system and recovery reserves. (See Wiggy's ad at workingclassfitness.com)

[Mike]

Cool idea! I'll give it a try when the bruiser shows up!

[Makena White]

The advice you have received is excellent; try searching the DragonDoor forum for "density training"--the same protocol outlined above by Ethan Reeve, S&C coach for--I think--Wake University. It is an awesome method. Aloha!