When to Upgrade?

[Michael Brown]

I currently own the 15 and 20 lb. Clubbell sets.

My current goals are to improve functional strength for MMA and my job as a police officer and decrease bodyfat.

I am currently working with high volume (30-45 sets per workout), low rest between sets (15-30 seconds), and high tension (reps ideally at 5-7 and below).

The clubbells have proven to be a great tool for this task as I am finding that as opposed to a barbell or dumbell (or even a ketlebell), the Clubbell forces me to utilize maximum tension throughout almost all of the exercise via the need for intense grip. Thus my bodyfat is dropping and I am pleased with my increase in strength.

What I am finding is that I can now do most of the exercises in the book and video with the 20 pounders for sets of 5 at least and most in the area of 10. As my technique has gotten better, the reps have increased very quickly. Far quicker than I imagined. For instance, I used the 15 pounder for mills (which I was having real difficulty with) when I couldn't pull one off with the 20. Once I got the technique, I was up from about 5 reps to 10 within a weekend and a week and a half later was up to 10 with the 20 pounder. I am now truly convinced that strength is skill-based.

Should I be looking to upgrade to a heavier Clubbell or change the training protocol in order to offer a different type of intensity?

Any thoughts are appreciated.

Mike

Michael,

My advice is to not rush. The 25 is not just heavier, it's longer too. I would work into being able to do at least 50 swipes with 2 20s and 30-40 mills w/ the 20 first. Of course you could get and start doing CTO and ABC stuff. I rushed a little and have ended up appretiating the lighter one's for the OCS moves.

Bill

[Coach Jones]

Couldn't agree more with what Bill said. There's no rush to upgrade (although I do think every man, woman and child should own at least one Bruiser). In the book CT4CS, there are several different protocols to shake things up a bit. The Volcanoes are a great way of varying your training and there are many others as well.
-Brandon

[Dan Chomycia]

Mike,

Bill & Brandon give solid advice,

Play with the 20's until you grow with them, it is not sufficient to just be able to lift them a few times, you should increase your sophistication, try putting together combination routines, Death Marches, or a Density Cycle. The Book will help guide you.


Should I be looking to upgrade to a heavier Clubbell® or change the training protocol in order to offer a different type of intensity?

Your intuition is correct your training is ready to change.

The mastery of your training with this weight comes from your ability to express yourself completely with it. Since strength is skill based increase your skill with the 20's and thus increase your strength.

This new level of sophistication will help you in the ring and on the street my friend.