4x7 with KBs

[Glenn Sunshine]

I'm thinking of starting out a 4x7 cycle with KBs, following some general advice I got earlier. I am open to modifications on this, including specific goals, but here is my tentative plan:

No Intensity: Intuflow
Low Intensity: Intuflow plus 20 minutes practice of Cricket flow
Medium Intensity: 5 cycles Flowfit I, KB swings plus spinal rocks
High Intensity: 5 cycles Flowfit I, KB swings plus spinal rocks

Goal: 300 53 lbs. KB swings non-stop, chest height

I will start with 160 (80 each hand) on my medium intensity day and add 20 (10 L/R) each high intensity day for 7 cycles, topping out at 300. I will do a number of spinal rocks equal to the number of swings done with one hand (80, adding 10 each mini-cycle, to 150) as a compensatory exercise for the swings.

The next 28 day cycle will be entirely Flowfit based to clean the slate.

Rationale: I want to increase my strength-endurance and lose weight; also, I'd like to open my hips up more. Chinese splits and other movements that require lateral motion in my hips have always been a weakness for me, and from the description I hope Cricket will help me with this. I did not want to do a core based flow because I thought it would lead to over-training with the swings and spinal rocks.

Questions:

1) Is the spinal rock a good compensatory exercise for the swing?

2) Is cricket a good flow for my goal?

3) Would you recommend a different KB exercise or goal?

[Coach Flanagan]

I'm only qualified to answer question 1. Yes, Spinal Rocks are an excellent compensatory movement for swings.

[Matthew Barnes]

Why not do swings on your medium intensity day and snaches(GS style) on your high intensity day? Do something to sophisticate your swings. How about juggling?

[Glenn Sunshine]

I'm not going to juggle inside and I'm not KBing outside in January in CT! Good thought, though--juggling is probably my favorite KB activity.

As far as snatches go, I'm planning on a snatch cycle further down the line--probably after the Flowfit cycle. I want to use the swings for GPP for snatches later, as well as for the metabolic impact and weight loss since I can go longer with them than I can with snatches.

[Ryan Murdock]

Glenn,



1) Is the spinal rock a good compensatory exercise for the swing?


You've got the right idea in that the movement will release in the opposite direction to what you're working in the swing (especially in the plow component), but I wouldn't advise doing them in such volume, as you're likely to elicit a training effect. Instead, think of using them as release during your post-session "warm down". Go deeply into the plow components, hold and release. Maybe even craft a Prasara progression to work a little further outside those ranges (spinal rock to plow to twisting spinal arch, for example).

You may also want to consider incorporating the Flock of Pigeons flow as a warm down. Go deeply into it, relax and release. It will help to release your hip flexors from the hip snap of the swings.



2) Is cricket a good flow for my goal?


Perhaps Coach Hurst or Coach Ilano could chime in here? I haven't worked this enough yet.



3) Would you recommend a different KB exercise or goal?

Your goals are your goals, only you can say what's right in that regard. It seems that you're approaching it in a health-first manner, so looks fine to me from that perspective.

As for the movement, is it one that you enjoy? Will you be motivated to train, and to stick with it for the duration?

[Ryan Murdock]

Why not do swings on your medium intensity day and snaches(GS style) on your high intensity day?

Matt,

Different protocol. Glenn is working with a specific 4x7 protocol that I outlined in this thread: http://www.rmaxinternational.com/forum/showthread.php?t=13728 In this case his goal is to reach a volume of 300 swings at the end.



Do something to sophisticate your swings.

In the case of this protocol, if you wanted to take it further you could do that in the following 28-day cycle, after a micro-cycle of recovery training. Think of it as a series of 28-day 4x7 cycles that are working towards one larger end goal. Nested cycles, if you will.

[Glenn Sunshine]

You've got the right idea in that the movement will release in the opposite direction to what you're working in the swing (especially in the plow component), but I wouldn't advise doing them in such volume, as you're likely to elicit a training effect.

Would that be a bad thing here? I had thought that I might kill two birds with one stone, compensating for the swings as well as training the abs. Will that mess up the compensation effect?


You may also want to consider incorporating the Flock of Pigeons flow as a warm down. Go deeply into it, relax and release. It will help to release your hip flexors from the hip snap of the swings.

Unfortunately, not until I have the Prasara DVD. It's on the list.


As for the movement, is it one that you enjoy? Will you be motivated to train, and to stick with it for the duration?

With things like this I'm remarkably patient. I can handle a swing-based workout for 28 day, especially since that 300 rep goal is something I've had my eye on at various times in my training. I should be able to hit it, then move on.

[Ryan Murdock]

Would that be a bad thing here? I had thought that I might kill two birds with one stone, compensating for the swings as well as training the abs. Will that mess up the compensation effect?

It's not necessarily a bad thing. You'll be balancing out the swings with the spinal rocks, which should take care of overcompensations, but I would still advise some sort of releasing movement to be used as a warm-down, especially given that you'll be nailing this two days in a row. The goal is to return to baseline as much as possible between sessions so that you aren't starting the next day's session with those tension chains already tight. Extrapolate that to the end of your cycle, and you can imagine how much releasing you'll need to do in a recovery micro-cycle if you aren't working to release the tension you're introducing to the system as you go along.

If you're pairing the swings and spinal rocks, I'd suggest using something like plow to twisting spinal arch to move you outside that front/back range (the Tumbleweed flow from Prasara would be ideal for this) or something involving hand bridges (ie Spider Monkey flow from Prasara). That, and also something like the pigeon pose (or Prasara Flock of Pigeons) to release the hip flexors. [I realize that you don't own a copy of the Prasara DVD, but I included those references for those who do, and who might be trying to piece this theory together.]

To clarify, I'm talking about doing a few slow, deep reps of these "warm down" movements at the end of the session, when your body is thoroughly warm and you have a good sweat on. For example, during my last cycle I was warming down with the Flock of Pigeons flow to release tension in the piriformis and hip flexors. I would go through the entire flow once, slow and deep, taking about 10 minutes (i was holding each asana for at least 30 seconds, really sinking into it and releasing).

Sounds like you're solidly on track. :)

[Glenn Sunshine]

Thanks, Ryan! Last question: can you describe the twisting spinal arch? I have Bodyflow and saw the spinal arch in there, but not the twisting variant. I can take some guesses, but if there's a place I can see an example, a photo, or a description, it would be a tremendous help.

Thanks again!

[Matthew Barnes]

Different protocol. Glenn is working with a specific 4x7 protocol that I outlined in this thread...

gotcha Coach, missed the original.

Glenn the twisting spinal arch is in the body flow DVD, I'm not sure but it might be called something different. It is there though.

[Glenn Sunshine]

I found it--I missed it in my first survey of BodyFlow. Thanks for pointing it out, Matthew.

[Jarlo Ilano]

2) Is cricket a good flow for my goal?
Hi Glenn,

Sorry I missed this earlier.

Yes, Cricket was created for opening the hips up for squatting and lunging activities. The incorporation of the various asana in a smooth flow was designed for the anterior body plane mobility and strength in the posterior plane (example pigeon for freeing up mobility and one leg crane pose for strength).

Is it specific enough to help your particular goals? Well, I'd have to know what your sensations are when you practice the flow. Would you mind trying the appropriate level and telling us how it is?

I have also created a simple flow for a patient, and shared with a friend online. It may help you as well. I'll PM it to you. Please don't share it with anyone else, I filmed it quickly and its not the best quality, I may refilm it to post, but I'd rather not share it with too many people. But I'll share it with you as it may help you out.

Also, you mentioned the "chinese splits". Sorry to plug another product (but its not mine, so I don't feel too bad), but Coach Wilson's Freedom of Movement DVD has specific exercises that address this concern. You may want to check that out.

Let us know how you are faring. Good training to you!

[Glenn Sunshine]

Thanks so much for sharing the new flow. I'll try both of them out and let you know how they feel.