hanutaustin
03-24-2004, 10:33 PM
Hi! I need some help with my training routine. I’ve read the CST book and just viewed the CST video for the first time and eagerly awaiting the arrival of a 15 lb Clubbell. My current goals are to:
• improve performance/conditioning for recreational wrestling & basketball
• develop a thick, solid core & a strong wrist/grip
Currently, I train three to five times a week, in 45 minute sessions. I’ve cut out conventional weight training and only do calisthenics and kettlebell (snatches & windmills). I exercise in circuit fashion (45 minutes). I don’t have a set order of exercises, but generally, I use two circuits (basketball and wrestling). For basketball, my staple exercises are running and heavy jump roping (both w/ plyometric shoes); for wrestling, it’s KB snatches. I have some supplementary exercises that I use between my staple exercises. These include: (lower) glute-ham raises, hindu squats, pistols, four corner drills; (core) KB windmills, Janda sit-ups, leg thrusts, vacuums; CoC # 1 gripper, bridging (not wrestlers’), planks (oblique), and neck rolls. When my clubbell arrives, I’ll most likely ease it in with kettlebell training and eventually train it as a staple exercise.
How does my circuit look? I want to improve my core and grip, which are typically the weakest links in the power chain, to the extent that they seemingly become the strongest links. Are my current bodyweight exercises combined with CB training sufficient for core training? I find myself lacking especially in oblique development. What specific CB exercises, or any other exercises, would you recommend?
I was also considering sandbag lifting as opposed to deadlifts. It seems more similar to the conditions of wrestling.
Here’s some more background on me:
• male, 19 years old, 5’7, 140lb,
• high school wrestling experience
• most weight attempted on lifts (PTP style): squats/deadlifts 225, bench 165, standing military 95, bent press 75, weighted pull-ups 60
Thanks
• improve performance/conditioning for recreational wrestling & basketball
• develop a thick, solid core & a strong wrist/grip
Currently, I train three to five times a week, in 45 minute sessions. I’ve cut out conventional weight training and only do calisthenics and kettlebell (snatches & windmills). I exercise in circuit fashion (45 minutes). I don’t have a set order of exercises, but generally, I use two circuits (basketball and wrestling). For basketball, my staple exercises are running and heavy jump roping (both w/ plyometric shoes); for wrestling, it’s KB snatches. I have some supplementary exercises that I use between my staple exercises. These include: (lower) glute-ham raises, hindu squats, pistols, four corner drills; (core) KB windmills, Janda sit-ups, leg thrusts, vacuums; CoC # 1 gripper, bridging (not wrestlers’), planks (oblique), and neck rolls. When my clubbell arrives, I’ll most likely ease it in with kettlebell training and eventually train it as a staple exercise.
How does my circuit look? I want to improve my core and grip, which are typically the weakest links in the power chain, to the extent that they seemingly become the strongest links. Are my current bodyweight exercises combined with CB training sufficient for core training? I find myself lacking especially in oblique development. What specific CB exercises, or any other exercises, would you recommend?
I was also considering sandbag lifting as opposed to deadlifts. It seems more similar to the conditions of wrestling.
Here’s some more background on me:
• male, 19 years old, 5’7, 140lb,
• high school wrestling experience
• most weight attempted on lifts (PTP style): squats/deadlifts 225, bench 165, standing military 95, bent press 75, weighted pull-ups 60
Thanks