Designing my first Swipe Density program.

[JasonE]

Here's what I am doing right now:


Jason's Fat Burner and Swipe Builder:

1. CST with Clubbells®® / SJ & PNF - 3x weekly
2. AAMRC 5 x reps / SJ & PNF - 2-3x weekly (calisthenics with joint mobility and stretching)
3. MMA - Grappling, Striking, Weapons, for 1-4 hours - 2x weekly
4. SJ & PNF / Body-Flow™™™ / GTB on off-days or as body dictates.
5. Pilates (20 or 60 mins) or Swing Dancing as GF dictates.

My CST protocol will run for 3 weeks, following a Ratchet plan. My goal is to keep burning off the fat and master the movements I will need to develop Beginner Swipes as my first Combination. I have included 2 extra grinds because I like them a lot and will need them later.

Movements with 10# Clubbells®:
Jerk
Armpit Cast
Swing
Shield Cast
Wrist Cast

Ratchets: 5x3, 5x4, 5x5, 5x4, 5x5, 5x6, 5x5, 5x6, 5x7

Diet-wise, I have eliminated most empty calories, increased protein a bit, and reduced both carbs and portion sizes a bit. I am not on any particular program.

Please give me your comments, I really appreciate feedback.

In another 9 days I will finish this plan, and I want to try a Swipe Density cycle for 3-4 weeks, but am not sure how to design it. Any suggestions?

[Doug Szolek]

Do you have Coach Sonnon's book, Clubbell Training for Circular Strength (http://www.profcs.com/app/aftrack.asp?afid=102236) if so then get it and turn to page #169. That should give you all the info you need.

The only thing that might alter from the book is if you want to train for OCS numbers, in this case you'll have to go to Coach's article PHASE IV (http://www.circularstrengthmag.com/18/sonnon1.html) in a recent issue of CSTmag.

Best wishes on your efforts in Density, I promise it will be a life changing experience :) :wink:

[JasonE]

One more session on my current plan, and I'll start my Swipe Density cycle. :twisted:

I've decided to try the Density program exactly as it is described in the CST book, with maybe a little extra work if I really feel I need it.

This is gonna be fun! :twisted: