Please help me with a program

[MMArtist84]

Hello,

Okay, I decided I am going to go ahead and get cracking with my 2 20lb clubs (hopefully not any bones :wink: ) I just can't resist holding back waiting to get some 10s. Seeing that I am a complete noobe and these are kinda heavy I was hoping to be able to get some advice on how to go about tackling this obstacle.

I have...
2 20lb clubs
2 36lb kbells(dont know if this is relevant)
the CST book and video
2-3 days a week I practive BJJ

I know I am going to have to start slow and right now I am just trying to learn Call to Order and the various parks.
Any advice or help with a routine would be very greatly appreciated.

Thank you in advance,

[Scott Sonnon]

Tim,

What are your goals and how much time do you have to train (scheduling and energy wise)?

[MMArtist84]

Hi Coach,

Thanks for your help. My goals are to...

1-increase strength
2- increase endurance
3-maintain/increase flexibility
4- would'nt hurt to put on some more muscle either
I'm 19, 5'10 and about 155 with a relatively low bf%

I guess I'm just looking begin working on my GPP and later moving my focus to SPP for BJJ.

Although I work, go to school and on usually 2 day a week practice BJJ I can train pretty much 7 days a week if you think I should.

Thanks again Coach,

[MMArtist84]

sorry,
forgot to mention that my energy levels are pretty high granted I am wasted after BJJ luckily its late though. Does this help at all?

Thanks,

[bob_stra]

I don't know how long you've had all the CST stuff. so maybe this doesn't apply. I've only had clubs / video / book for abt two months, so I'm green as Kermit.

What I did was this -

Watch the video
Watch the video again
Watch the video again

Take a piece of paper. Watch the video again, write out all the exercises in point form with stick figure illustrations.

Decide which days I'm going to play on. Pick two exercises that seem *important* (basic arm swing, deathmarch etc). Do 'em first until I get sick of them, all the while saying the exercise name while doing them. Then do a fun exercise (leverage press, shield cast etc). Then do the first two again, all the while noticing the nuances - what if I moved my spine like this? What if my weight was here when I do this? What if I do ABC vs XYZ? Maybe AZB or XYA? All in all, having a bit of fun. Repeat until I get bored. Finish off with some random tom foolery - maybe some more clubbell swings, perhaps some isometrics work, maybe play with the 20lb sledgehammer etc

Do whole thing again next session. Keep two "core" exercises, change everything else. Several sessions later, introduce two new "core" exercises.

IOW, play like a kid. Which is what my goals are. I admit that might not be suitable to everyone.

Have you read thru the CST archives?

http://www.circularstrengthmag.com/

esp. this -

http://www.circularstrengthmag.com/17/sonnon1.html

http://www.circularstrengthmag.com/18/sonnon1.html

NB: *important* = address something I feel I need work on. Eg: weakness in legs, poor co-ordination in dynamic lifting, aches and pains, poor breathing : movement connection etc.

[MMArtist84]

Thanks Bob,

I have watched and rewatched the CST video a couple times as you suggested and decided to focus on the basic swing and clean to order for a couple weeks. Maybe in a week or so I will add in some presses like the leverage press. I appreciate your help and will keep you posted on my progress.

Thanks again,

[billycook]

The basic swing done with perfect form comes with time. You may think you have it now but in 2 wks you will see how much you have improved. The basic swing is the foundation to build upon. The pelvic snap is a skill that will develop with practice and make the clubbell Fly.

Thanks,