Body Composition Program Needed

[cbeltrante]

Hello,

I've been weight training for years now, but I want to use only my clubbells exclusively to train with for awhile. I'm 5'7" tall and weigh 215 lbs. I want to drop down to about 185 rock solid. I know nutrition is a big part of my fat loss, I've got that covered. I have a 45lb bruiser clubbell at my disposal along with 2 15lb clubbells. I have both Coach Sonnon's book and video and also the Bruiser book. My time frame is open, so I can do as much as needed. Could you recommend a program for me to achieve my goal. :)

Thank you.

[JasonE]

How comfortable are you with your ClubBells? When you work with them, how would you rate your technique?

It took me about a month of developing a decent level of basic skill before I started going for the big numbers with a Density program. I'm about the same size as you and I want to make the same weight change. I don't really have the diet thing covered, but I am noticing some major benefits from my CB work, which is the only resistance training that I do, coupled with Warrior Wellness. If you want to see how I progressed, I have a few threads under the Program Logs.

With stricter diet control, I figure I could now drop about 10 pounds per month without too much trouble, and without overtraining. :!:

[cbeltrante]

Jason,

Thanks for the response. I 've had the Clubbells for about 2 months now, I'm pretty comfortable with them. I haven't tried out all the possible exercises with them, because I didn't know if I needed all of them to achieve my current goal. That's why I'm posting a message to get an idea of which exercises I should do, and the amount of work required for each exercise. I'd like to get stronger while at the same time decrease my bodyfat. Eventually I'd like to compete in OCS, but I feel that I want to find out what weight class I can compete in with the minimal amount of bodyfat on me.

Thanks,
Chris

[JasonE]

I asked the same question as you once I had about 6 weeks of ClubBell work and experimentation, and Coach Szolek recommended that I get comfortable with Swipes, then do a Swipe Density program.

To see what I did to build up to Swipes and start refining technique, see my thread Jason's Fat Burner and Swipe Builder (http://circularstrengthmag.com/forum/viewtopic.php?t=1535).

To see my current program, check out Jason's Swipe Density Program (http://circularstrengthmag.com/forum/viewtopic.php?t=1759).

[Coach Jones]

Chris,
If you want to compete in OCS, then you should. Nothing will help give you that extra bit of motivation like a deadline. You have until October. Plenty of time. Get Coach Szolek's OCS manual, there's more valuable info in there than you can shake a club at. :wink:
There's good info all over the forum and in Circular Strength Mag as far as how to prepare, but the OCS manual is jam packed with tips and detailed explanations of the events. Can't recommend it enough.

-Brandon Jones, CST

[cbeltrante]

Brandon,

Thanks for the info. I already have the book on OCS training and plan on training for OCS as soon as I get my bodyweight down to where I want it to be for competition. If I train exclusively for OCS, would that help me decrease my bodyfat and maintain my strength?? Any info and advice is greatly appreciated.

Chris

[Coach Jones]

Take a look Coach Sonnon's Phase IV.

-Brandon Jones, CST