Starting OCS Program

[tjosh]

I am trying to put together a program in order to prepare me for OCS competition as well as develop GPP necessary for MMA. I don’t think these should be conflicting goals, but let me know if they are.

I am currently doing advanced Warrior Wellness and Be Breathed spinal rocks every morning. I have put all other types of training on hold for right now because I would like to see how much I can accomplish only using Clubbells, Body-Flow, and WW.

I just received my 15 lb clubbell about 2 weeks ago. My other club was lost in shipping, and I am still waiting to receive it, so I have only been practicing the movements with one club. Hopefully I will have the other very soon.

I am in good health, and have plenty of free time to train. I have many years experience with conventional weightlifting, but am new to the Clubbells.
Age 25
6 ft
180lbs at about 12 %bf

Any help designing a program would be greatly appreciated

Thanks,
Josh

[Scott Sonnon]

Josh,

If you want to tag simultaneous goals of GPP-MMA and OCS prep., then follow the AP/PM Double Density Protocol (http://www.circularstrengthmag.com/17/sonnon1.html)of Mills and Swipes (plus the six assistance exercises) sandwiching Warrior Wellness and Be Breathed in between (during the afternoon). Follow the exercise selection and scheme outlined in PHASE IV Strength Endurance (http://www.circularstrengthmag.com/18/sonnon1.html).

Fill in the blanks and export this to the Personal Program Logs to keep a daily diary of your sessions and your RPE/RT to keep us advised of your progress.

Enjoy the pain.

[Coach Jones]

Josh,
I wouldn't say that your training goals are "conflicting". In my opinion they're just different. The attributes needed for MMA are different than those of OCS.

For OCS, read Coach Sonnon's training logs, and check out the OCS training manual if you haven't already got it for tips, tricks, and training methods.

Scrapper has written a couple really great articles on the methods he used with Egan Inoue for MMA.

Hope that helps,
-Brandon Jones, CST

[tjosh]

Thanks for the info guys. I am practicing technique for the Mills and theSwipes now and will start the double-d whenever I receive my lost Clubbell.

I guess i might be a little confused on the whole point of OCS, but I thought it was created to help develop the attributes needed for combat sports. Am I wrong about this?

[Scott Sonnon]

You're not wrong at all. You intended to maximize your work sessions to prepare you for both OCS and MMA through Clubbell GPP. The way to do that is through DOUBLE-D and PHASE IV.

Brandon speaks to SPP for your specific MMA training. Begin with a cycle of dual OCS-MMA GPP with DOUBLE-D PHASE IV. Then cycle in SPP towards a specific competition fight.

Don't worry. You're on track.

[tjosh]

Thanks for clarifying.