Help me reach true knuckledraggerdom...

[WarpedMind]

Here are my goals, in order of importance:

1. Fat loss / Muscle tone
2. Strength gain
3. Endurance

Of course, flexibility, confidence, and other unmentioned qualities are desired too, but I'm focusing on the above three. I figure I need all of the above to be fit enough to consider becoming a CS trainer.

I have just finished a PTP cycle and am starting another this week. My plan is this: PTP in the morning 4 or 5 days a week, followed by clubbells in the evening. The other days of the week, I'll either do clubbells or kettlebells. (I still need to buy the Body Flow book, but once I do, I will do kinetic chains on these off days.)

I have rotator cuff problems, so doing things like circles tend to be a little scary for me. I tend to be injury prone. My other problem is the lack of time... it can get pretty tight for me. And, to be very honest, it is hard to stay motivated, so I am trying to work on the mental aspect as well. I know that I set my own limitations and I am working hard on tearing those self-impositions down. I have also realized the importance of sleep and the detrimental effects of not getting enough of it, so I'm working on that too.

Any suggestions regarding my workout plans? Thanks in advance!

[Scott Sonnon]

Tom,

STEP 1: You write that you tend to be injury prone. That's a self-fulfilling prophecy. First you need to establish that you once considered yourself injury-prone, but no longer. Become a fanatic about form, and you'll be fine. But before you go any farther, you need to reframe considering YOURSELF as "injury-prone" as 'you once neglected proper form, but no longer'.

STEP 2: You write that you have a lack of time, yet you list that you want to train every day twice a day. Of course it will be tight management. Create a time schedule for yourself, and stick to the routine. You must stick to the schedule for the duration of your cycle. Make changes only at the end of your cycle. If you can train twice a day ever day, then ink out those time blocks indelibly.

STEP3: You write that you have a motivation problem. More than likely your motivation problems derive from not observing STEPS 1 & 2. However, it may also be that you have not sat down and written a hierarchy of your priorities. Sit down in a quiet space and brain storm the 20 attributes that you consider optimal in your life; everything from flexible to financially solvent, a good father/husband to industriousness - whatever your principles happen to be. Now, prioritize them from 1 - 20. Where do your fitness virtues stand in this hierarchy? Often people's motivation problems derive from prioritizing fitness low on the totem pole. Others experience problems because they've never considered where they prioritize fitness. Bottom line: if you don't prioritize your fitness program to where you perform healthily and consistently on schedule (STEPS 1 & 2), then no program and no equipment will help you.

STEP 4: Focus on your goals. Establish what outcomes and results you want to achieve. Assess your current physical statistics based upon the type of outcomes you want to produce. Decide upon a reasonable but challenging time frame to accomplish them (considering STEPS 1-3). Create an Incrementally Progression course of action to accomplish those goals by accomplishing a series of smaller intermediary goals. Do not include extraneous, superfluous activity. Stick to your goals. You can change your focus at the end of your cycle.

What are your SPECIFIC goals based upon your current physical condition? You list your goals as:
Fat Loss
Muscle Tone
Strength gains
Endurance gains
What are your specific measurements in each, and what specific gains in these would you like to see over X amount of time? Once you have concrete goals, then you can actually pursue them - not before.

How does doing Pavel's PTP program in the morning and Clubbells in the evening help you achieve your goals? How does training everyday in this way keep you from overtraining? It reads like you're dabbling and haphazardly wandering in your next cycle. Choose a direction, set your goals, and go with it.

STEP 5: Act now. Begin. Passionately pursue your goals.

[WarpedMind]

Thanks Scott. I appreciate the time you took to reply to this and I will be following up with some questions as soon as I have the opportunity.

Thanks again.

[WarpedMind]

STEP 1: You write that you tend to be injury prone. That's a self-fulfilling prophecy. First you need to establish that you once considered yourself injury-prone, but no longer. Become a fanatic about form, and you'll be fine. But before you go any farther, you need to reframe considering YOURSELF as "injury-prone" as 'you once neglected proper form, but no longer'.

I am officially no longer injury prone. :) I try very hard to be careful with my form, but I think that sometimes still have the mentality of "... must... finish... this... rep.... AAAUGH!!!" To be honest, I think some of my problem may reside in my overall cooridination. What I mean is this... I try to be very aware of my movements and deliberate so that my form is correct and safe... however, sometimes, like in my last few reps, this form can become compromised because I lose focus on some particular aspect of the correct form. I believe that, once I'm finally fit enough to go to become a CST and learn from you in person, I will have my eyes opened to subtle things that I'm doing wrong. When I do my clubbell exercises, usually, I try to do it along with the video to remind me of all the points to good form... this seems to help, having a virtual coach beside me. I think what I might do is get a lighter clubbell (10 lb. or even a 5 lb., so my wife can use it) and so I can concentrate more on form and be less concerned about the weight. Then I won't have as much strain and risk compromising my form when I'm trying some of the technically harder movements.


STEP 2: You write that you have a lack of time, yet you list that you want to train every day twice a day. Of course it will be tight management. Create a time schedule for yourself, and stick to the routine. You must stick to the schedule for the duration of your cycle. Make changes only at the end of your cycle. If you can train twice a day ever day, then ink out those time blocks indelibly.

I've made up many a schedule, but the problem is sticking to it! I definitely need to work on that. I like your suggestion of making changes only at the end of the cycle. Does this mean that I should do the same exercises every day though? I think that, if I understand correctly, you are basically saying to decide on a routine in advance and then stick to it. Correct? I try my best to stick to some sort of regular routine, but the truth is, I do tend to overthing things... I'll work on that too. I need to keep it simple.


STEP3: You write that you have a motivation problem. More than likely your motivation problems derive from not observing STEPS 1 & 2. However, it may also be that you have not sat down and written a hierarchy of your priorities. Sit down in a quiet space and brain storm the 20 attributes that you consider optimal in your life; everything from flexible to financially solvent, a good father/husband to industriousness - whatever your principles happen to be. Now, prioritize them from 1 - 20. Where do your fitness virtues stand in this hierarchy? Often people's motivation problems derive from prioritizing fitness low on the totem pole. Others experience problems because they've never considered where they prioritize fitness. Bottom line: if you don't prioritize your fitness program to where you perform healthily and consistently on schedule (STEPS 1 & 2), then no program and no equipment will help you.

This is an excellent suggestion. On self-reflection, you are correct... my priorities toward fitness, while not "low", are not exactly high either. This finding was pretty surprising to me, given the fact of how unhappy I am with my body. However, on review of my priorities, it was tought to find more than a couple priorities that seemed out of place. I will continue to meditate on this and see what I can change and improve.


STEP 4: Focus on your goals. Establish what outcomes and results you want to achieve. Assess your current physical statistics based upon the type of outcomes you want to produce. Decide upon a reasonable but challenging time frame to accomplish them (considering STEPS 1-3). Create an Incrementally Progression course of action to accomplish those goals by accomplishing a series of smaller intermediary goals. Do not include extraneous, superfluous activity. Stick to your goals. You can change your focus at the end of your cycle.

What are your SPECIFIC goals based upon your current physical condition? You list your goals as:
Fat Loss
Muscle Tone
Strength gains
Endurance gains
What are your specific measurements in each, and what specific gains in these would you like to see over X amount of time? Once you have concrete goals, then you can actually pursue them - not before.

The next time I'm at the gym, I will go get all my stats remeasured. My current goal is to lose as much fat as possible... to quantify, I'd be really happy if I lost 20 pounds of fat in the next 12 weeks. My problem is, I never know if my goals are realistic or not... I don't want to set the goal too low that it doesn't challenge me, nor too high that I can't reach it. Is 20 lbs. unrealistic? Is 10 lbs. too petty? Another goal of mine is to have to buy new slacks to fit my slimmer waistline. I'd like to lose at least 3 inches in 12 weeks. Once I've lost some of this fat, my goals will shift more towards quality strength and endurance... but to be honest, right now, I just want to not be ashamed and embarrassed by my body.


How does doing Pavel's PTP program in the morning and Clubbells® in the evening help you achieve your goals? How does training everyday in this way keep you from overtraining? It reads like you're dabbling and haphazardly wandering in your next cycle. Choose a direction, set your goals, and go with it.

PTP, Clubbell combo... here's my reasoning. So far, I've been able to do a full cycle of PTP without injury. This is a huge step for me... so, whether it is because it is not a rigorously intensive workout or if it's because they're are only two exercises done, allowing me to concentrate on technique... whatever the reason, I'm able to do it. I've noticed that my confidence is beginning to build because of it. So the PTP serves a two-fold purpose... 1. To build up my confidence and keep my head into working out 2. For general strength. I figured the clubbells would be good in the evening because they would help me with other general aspects, such as endurance, grip, carido, etc. I don't feel that it is overtraining because the PTP is only two sets of 5 of two exercises... my body doesn't feel too "worn out" when I'm done. But, perhaps I'm wrong on this... maybe I'll alternate each day... one day clubbell, the next, PTP. Of course, I'd like to hear how you feel about this and about my reasoning... I still have alot to learn, so I know that I may need some direction. I'm not trying to simply dabble, but perhaps I should just stick with alternating cycles (PTP one cycle, then clubbells).


STEP 5: Act now. Begin. Passionately pursue your goals.

I will Scott. Thanks for your help!

[Scott Sonnon]

Tom, you need to expand your definition of Over-Training. Over-Training is not merely too much training - it's also includes internally competitive sessions too often (IOW, training which interferes with itself). Run... run... and read the section on Over-Training in CT4CS.

In Clubbell Training for Circular Strength, I caution people to Cycle or Circuit - Don't Cocktail. IOW, focus on your goals, achieve them and then move on to the next cycle OR create a circuit of exercises which in total help you achieve your goals, BUT DO NOT create a litany of various exercises in the hopes of somehow hoping to magically arrive at your goals.

If I understand you correctly, it reads that you intend to cocktail PTTP and Clubbell Training. I advise against it. Read my article on The End of GPP (http://www.circularstrengthmag.com/17/sonnon7.html). Perhaps you should stick to a few more cycles of PTTP before you begin CST. Perhaps you should add in one session per week of CST. Perhaps you should add in a CST DROM (such as Warrior Wellness)session in the morning and your PTTP at night. But unless one is already in good athletic condition, several slow-strength sessions per week in the AM with several strength endurance sessions in the evening is preparation for injury in the novice.

If you're happy with your slow-strength training and it's helping you achieve your goals, then stick with it and refine the skills. When you're ready for more sophisticated training, then you'll already have a base of strength and neurological familiarity with muscle control development to help you.

If you want to go full on with CST, that is obviously very good too. Recommended for achieve your particular goals of 10-20lbs and 3inches in 12 weeks. I don't think you'll achieve these goals with a 12 week cycle of slow-strength training, but I could possibly be wrong.

[WarpedMind]

How quickly I forget. You're right... I didn't think about it, but by trying to mix PTP with Clubbell training, I'm cocktailing, a definite no-no. And I will get my book out and re-read the section on overtraining.

The PTP has given me a little more confidence. Perhaps it is now be good for me to leave the weight bar and do a cycle of Clubbells. I had been advised by several to stick with PTP for a while, and I have, though I know "not long enough", in their book.

Particularly since I have the drastic weight/fat loss goals, it would be wise to go back to the clubbells.

So, I'll go ahead and complete the PTP cycle I'm currently in. Once I've finished, I will start on Clubbells only.

Thanks for your help and advice, Scott.

[Scott Sonnon]

When you finish your cycle, get back to us and we'll craft you an appropriate program to accomplish your goals. Good luck.

[WarpedMind]

I'm ready. :twisted:

[Scott Sonnon]

Tom, I'll have your program posted today or tomorrow.

[WarpedMind]

Can't wait! Thanks! 8)

[WarpedMind]

It's like the hour trip to Disney seeming like four hours, because of the anticipation...

I eagerly await your program, Scott. :D

[Scott Sonnon]

By tomorrow AM, amigo.

[Scott Sonnon]

Sorry for the delay Tom. It's coming.

[Scott Sonnon]

Tom Grow-ing Slimmer 3 Week CST Countdown

Tom, the most effective way for you to get prepared for the CST plus achieve the goals you set forth is to concentrate on a progression of a selection of the most rudimentary Clubbell exercises: Swing -> Pendulum (forward) -> Armpit Cast -> Swipe.

You have three weeks to complete the program, involving two 20 minutes sessions in a DOUBLE-D AM/PM split.

Progress forward as long as your completing each set volume with RPE of 8 or less and RT of 8 or less. Read "Intuitive Training" at CST Magazine for more on RPE and RT. If you do not meet volume, or go higher than 8 in RPE or RT, then take a day off and repeat the session on the following day.

AM Session #1: Shoulder DROM, 10 sets of 5 Swings
PM Session #1: Elbow and Wrist DROM, 10 sets of 5 Armpit Casts

AM Session #2: Shoulder DROM, 12 sets of 5 Swings
PM Session #2: Elbow and Wrist DROM, 12 sets of 5 Armpit Casts

AM Session #3: Shoulder DROM, 14 sets of 5 Swings
PM Session #3: Elbow and Wrist DROM, 14 sets of 5 Armpit Casts

AM Session #4: Shoulder DROM, 10 sets of 6 Swings
PM Session #4: Elbow and Wrist DROM, 10 sets of 6 Armpit Casts

AM Session #5: Shoulder DROM, 12 sets of 6 Swings
PM Session #5: Elbow and Wrist DROM, 12 sets of 6 Armpit Casts

AM Session #6: Shoulder DROM, 14 sets of 6 Swings
PM Session #6: Elbow and Wrist DROM, 14 sets of 6 Armpit Casts

AM Session #7: Shoulder DROM, 10 sets of 5 Forward Pendulums
PM Session #7: Elbow and Wrist DROM, 10 sets of 5 Armpit Casts

AM Session #8: Shoulder DROM, 12 sets of 5 Forward Pendulums
PM Session #8: Elbow and Wrist DROM, 12 sets of 5 Armpit Casts

AM Session #9: Shoulder DROM, 14 sets of 5 Forward Pendulums
PM Session #9: Elbow and Wrist DROM, 14 sets of 5 Armpit Casts

AM Session #10: Shoulder DROM, 10 sets of 6 Forward Pendulums
PM Session #10: Elbow and Wrist DROM, 10 sets of 6 Armpit Casts

AM Session #11: Shoulder DROM, 12 sets of 5 Forward Pendulums
PM Session #11: Elbow and Wrist DROM, 12 sets of 6 Armpit Casts

AM Session #12: Shoulder DROM, 14 sets of 5 Forward Pendulums
PM Session #12: Elbow and Wrist DROM, 14 sets of 6 Armpit Casts

AM Session #13: Shoulder DROM, 10 sets of 5 Swipes
PM Session #13: Shoulder DROM, 10 sets of 5 Swipes

AM Session #14: Shoulder DROM, 12 sets of 5 Swipes
PM Session #14: Shoulder DROM, 12 sets of 5 Swipes

AM Session #15: Shoulder DROM, 14 sets of 5 Swipes
PM Session #15: Shoulder DROM, 14 sets of 5 Swipes

Use your earlier session to really groove every nuance of the Swing. Get deep and sit back while bending forward like coming off a sky jump. See Swipes (http://www.circularstrength.com/images/swipes.avi) to visualize how deep you must be go.

When you move on to Pendulums, you seek to convert that hip snap grooved from the Swing into a perfect "catch" in Order Position and "launch" forward and upward (at a 45 degree angle) into the next Swing phase. Still get deep, while keeping a straight back.

In your Arm-pit cast, your primary performance goal is to keep your elbows IN rather than letting them flair outward. Learn the tight-loose-tight grip protocol to avoid overgripping armpump.

Patch these two together to enable your Swipe.

At maximum in your 20 minute workouts you're getting 5 reps of a basic exercise every 2 minutes. That continues to compress over time. Limit your workout time to 20 minutes. Get your sets completed by the 20 minute marker so that you're hitting the cardio you need to achieve your goals.

Focus on your Performance Breathing.

Export this to the Personal Training Log and keep a daily log entry!

Good luck. It's an aggressive 3 week cycle.

[WarpedMind]

Great stuff, Scott... THANKS!!!

I can't wait to get started. I printed up all the related articles, so that I can take my time and digest the articles and principles behind them.

I'll keep you posted by logging my progress in the Personal Training Log.

Thanks again! :D

[Scott Sonnon]

Tom: here's the correct URL on the Swipe clip: http://www.circularstrengthtraining.com/images/swipe.avi

[WarpedMind]

Thanks... found it. :-)

[JasonE]

Cool, this is the sort of information I am looking for!