Doug Szolek
10-01-2003, 03:42 PM
I came up with this Combination Routine to address the fact that I was brushing my upper back with the head of the Clubbell during my Mill Practice http://circularstrengthmag.com/forum/viewtopic.php?t=66
I worked this combo for several sets during my 9-23-03 evening session and found that it was a bit too much to add into what I was currently doing. What I wasn't expecting was the benefit I received from just those few sets. I haven't brushed my back with the Clubbell head since the previous session and as I practiced the Mills on Monday my groove was more prominent than ever before. So much so that I was able to jump to 20lbs. Clubbells for 8 reps/minute for 5 minutes each hand. As I understand it, this increase in strength and form is due mainly to the program through which I am currently working as well as the neurological gain of this Combination Routine. So for those of you having a bit of trouble in the rear half of the Mill I highly recomend slipping this little number into your program.
1/2 Parry Cast to Back Position + Shoulder Cast to Muscle-Out to Back Position + 1/2 Parry Cast
So to understand how the above words build into a fun combo let's start by understanding that I'm cutting one whole Parry Cast into two halves and then inserting a Shoulder Cast at the cut which takes place in Back Position. I call it:
The Task Master-
1. Start with one Clubbell hanging at arms length at your side.
2. Perform the first half of a standard (as in non-reverse) Parry Cast
3. Stop in Back Position
4. From Back Position, perform a Shoulder Cast to Muscle-Out and return to Back Position.
-For a definition of Muscle-Out refer to page 150 of CBT4CS
5. Again in Back Position, perform the second half of the Parry Cast that was started in step 2.
So there you have it. I really enjoy this combo but didn't keep it because it did it's job very well in just one use. However, now that I'm looking to split Swipe and Mill Practice to different days I may be able to include it again without the risk of overtraining. This will be deliberated upon and decided in the next few days.
Once you've got this movement down and are getting good at it. Explore the options afforded anytime you incorporate the Parry Cast into a combination routine. That is work it with standard and reverse Parry Cast halves either in entire sets or alternating standard/reverse every other rep :) And if you're not working this specifically to assist in grooving the Mill then take the next step to doing two at once:
The Samson Cast-
1. Perform the first half of 2 simultaneous Reverse Parry Casts to Back Position
2. Double Shoulder Cast to Iron Cross (Oh sweet, sweet, pain :twisted: )
3. Return the Iron Cross to Back Position and perform the second half of 2 simultaneous Parry Casts
Note that in this version you will only be going through half of the total Parry Cast ROM so it is less applicable to grooving the Mill but oh so sweet in it's own right. Get to working this one with some grace and strength and there won't be a palace built that you won't be able topple no matter how long you hair is 8) .
Well hope you enjoy the fruits of passion in practice and passionate practice.
In faith, Coach Szolek
I worked this combo for several sets during my 9-23-03 evening session and found that it was a bit too much to add into what I was currently doing. What I wasn't expecting was the benefit I received from just those few sets. I haven't brushed my back with the Clubbell head since the previous session and as I practiced the Mills on Monday my groove was more prominent than ever before. So much so that I was able to jump to 20lbs. Clubbells for 8 reps/minute for 5 minutes each hand. As I understand it, this increase in strength and form is due mainly to the program through which I am currently working as well as the neurological gain of this Combination Routine. So for those of you having a bit of trouble in the rear half of the Mill I highly recomend slipping this little number into your program.
1/2 Parry Cast to Back Position + Shoulder Cast to Muscle-Out to Back Position + 1/2 Parry Cast
So to understand how the above words build into a fun combo let's start by understanding that I'm cutting one whole Parry Cast into two halves and then inserting a Shoulder Cast at the cut which takes place in Back Position. I call it:
The Task Master-
1. Start with one Clubbell hanging at arms length at your side.
2. Perform the first half of a standard (as in non-reverse) Parry Cast
3. Stop in Back Position
4. From Back Position, perform a Shoulder Cast to Muscle-Out and return to Back Position.
-For a definition of Muscle-Out refer to page 150 of CBT4CS
5. Again in Back Position, perform the second half of the Parry Cast that was started in step 2.
So there you have it. I really enjoy this combo but didn't keep it because it did it's job very well in just one use. However, now that I'm looking to split Swipe and Mill Practice to different days I may be able to include it again without the risk of overtraining. This will be deliberated upon and decided in the next few days.
Once you've got this movement down and are getting good at it. Explore the options afforded anytime you incorporate the Parry Cast into a combination routine. That is work it with standard and reverse Parry Cast halves either in entire sets or alternating standard/reverse every other rep :) And if you're not working this specifically to assist in grooving the Mill then take the next step to doing two at once:
The Samson Cast-
1. Perform the first half of 2 simultaneous Reverse Parry Casts to Back Position
2. Double Shoulder Cast to Iron Cross (Oh sweet, sweet, pain :twisted: )
3. Return the Iron Cross to Back Position and perform the second half of 2 simultaneous Parry Casts
Note that in this version you will only be going through half of the total Parry Cast ROM so it is less applicable to grooving the Mill but oh so sweet in it's own right. Get to working this one with some grace and strength and there won't be a palace built that you won't be able topple no matter how long you hair is 8) .
Well hope you enjoy the fruits of passion in practice and passionate practice.
In faith, Coach Szolek