Progress to a heavier clubbell

[casey]

Friends,
I have found that the jump from 15s to 25s is more difficult than I anticipated on the OCS events and other complex movements. Apparently, even doing as COLOSSAL :lol: a number of Swipes as 144 in ten minutes with the 15s, one is not guaranteed the ability to do one Swipe with a 25. :oops:

What are some good strategies for making the big jump, or intermediate exercises to prepare for the movements, eg parry casts + armpit casts to work up to a shield cast? What has worked for other people?

Thanks in advance,
Casey

[Scott Sonnon]

Casey,

Skipping PHASE II (the 20lbs Clubbell work) may be problematic. Have you tried full choke on the 25s?

Even with PHASE II and Incremental Progression (including micro-loading the grip depth), I did "assistance" work with these PHASE IV Practice Exercises (http://www.circularstrengthmag.com/18/sonnon1b.html).

[casey]

Coach,
Yes, full choke works, but it just feels so different than doing it the normal way. The clubbell just doesn't flow the same into the movements. I remember though, when I was first learning to use the 15s, that doing the movements extremely slowly with full choke brought me very quick results. I guess it's back to that.

Thanks,

Casey

[Doug Szolek]

Casey another sure-fire way is to begin at the beginning learning the 25lbs. Swipe and Mill as totally new skills than the 15lbs. versions.

To do this break the movements down to their components:

The Swipe:

Forward Pendulums

Arm Casts

The Mill:

Inward Pendulums

Shield Casts

Work each of these component exercises with the 25s for skill practice sessions of 5sets of 5reps. When you can handle this for each exercise with an RT of 8+ and an RPE of less that 6 begin wratcheting up the numbers each session so that if you're training three times per week do two workout at 5reps per set then up it to 6reps for the next two and so on...

When you get to 5sets of 10 with an RT of 8+ and an RPE of less that 6, you're ready to begin combination routine training.

There you will take each combo and work only them for skill practice sessions of 5*5. Wratchet back up to 5*10 with the Swipe and the Mill and your ready to start plugging them into a density cycle with your target numbers in competition + 10% as your goal.

Trust me stick to this plan and you'll be blowin' minds in October at the Olympia :twisted: 8)

In Faith,