H2H Cardio Clubbell

[Michael Brown]

I am interested in performing this program for a cycle sometime in the future.

I understand the concept and read the section in Coach's book about it. I also read an article by someone else describing the method from when Evander Holyfield was using it to prepare for a fight.

I feel like I have a pretty good grasp on what the method is suppposed to do.

Where I would like advice and suggestion is what clubbell exercises to use and for how long etc.

Should I be changing exercises frequently in circuit fashion within a round (and consequently what range should the reps be) or should I simply use a single exercise for the entire round? Change exercises only in different rounds?

Can anyone give me some specifics on this? I would prefer that any response be specific i.e. a single complex combination for an entire round or cicuits of 5 reps or less repeatedly of different exercises.

Thanks in advance.

Mike

[Scott Sonnon]

Mike,

Exercise selection, protocol and scheme depend upon specific goals. What are your goals with the program specifically?

[Michael Brown]

MMA is what I train for.

[Scott Sonnon]

Mike,

Do you want general conditioning for MMA competition, or are you preparing for a specific event? If the latter, what is the round length, rest period length, number of rounds, and max number of potential fights for you at the tourney?

[Michael Brown]

General conditioning.

[Scott Sonnon]

These two routines cover GPP for 3D strength endurance.
AM: Swipes 3-6 sets (depending upon week progression); 3 min rounds
PM: Mills 3-6 sets (depending upon week progression); 3 min rounds
One routine for the entire round.
Record your RPMs and don't dip below that number the next work session. If you can, increase your RPMs incrementally each work session.

[Michael Brown]

Won't 3-6 sets of swipes take you about 15-25 seconds? Do you mean just do swipes for 3 minutes and record your RPM's?

Maybe I am misunderstanding what you mean by "sets".

Could you clarify this for me?

Thanks.

Mike

[Scott Sonnon]

Mike,

Sorry. Round = set. This referrred to your first cycle. You can work up to 12 sets. Do you mean just do swipes for 3 minutes and record your RPM's?
Precisely.

[Michael Brown]

Thanks. Much apreciated.

Mike