Help and advice wanted...

[T4HPCP]

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Ok,

So I want to work on a program with my Clubbells® (20 #) That will focus on explosiveness, Cardio and Muscular endurance.

To all you coaches out there any recommendations? There is lack of fitness equipment other than the Clubbells® and limited time to train in this AO.

I welcome any advice on setting up routines that will keep me as a baby knuckledragger even with these limitations.

Thanks much!
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Tony Torres
Virginia, USA

[T4HPCP]

Hello....is this thing on?

[Coach Jones]

Tony,

As far as equipment goes, your all set. The Clubbells are all your going to need.

I Just have a couple of questions before we get going:

1 How frequently can you train? For how long?
2. Do you have any conditions/injuries that we need to work with/around?
3. Are you involved in any other type of physical training?

Let me know and get back to you ASAP.

Brandon Jones
CST Head Coach

[T4HPCP]

Thanks for replying Coach Jones,

I dont know if you read my intro but I am currently in a hot and sandy place in the other side of the world.
I do have my clubbells (20 lbs) and the book; and also do bodyweight conditioning. The usual pushups, pullups, dips etc.
Although i like to workout everyday, missions put different time demands on me so I cant set up routines that are split by the week or every other day or things like that. Some week I may be able to work out everyday sometimes I can go on as long as 5 days without a proper work out.
I do not have any pre-existing injuries and have been doing body-flow,z-health stuff for about a year.
When I do have time to work out it is anywhere from 30-90 minutes (again mission dependent)
Thank you for taking the time to reply, I know its a very asymetrical schedule to work with but any bit of advice will be a great help.
Sincerely,

[Coach Jones]

Okay, I understand now what you meant by limitations. You have the book so that’ll help quite a bit. I’ll try to stick to info and exercises in the CT4CS book so you’ll have a visual reference. Sounds like your in pretty good shape to start with….so I got a fun one for ya’.

How comfortable are you with the Swipes? How about a Clubbell squat? (I’m not sure if the CB Squat is in the book so I’ll explain).

The CB Squat is performed in a similar motion as the Swipes only instead of bringing the Clubbells into back position, they are “caught” in shoulder park as you descend into a squat. You need to be descending as you catch the Clubbells to absorb the shock of the Clubbells. There should be very little impact on the shoulders – as little as possible. From the squat position, explode upward and use the momentum to project the Clubbells out and back into the swing portion of the exercise.

Try the Clubbell Squat (if you haven’t already) and get used to that movement…’cause now we’re going to put them together.

The combination routine will be one Swipe and one Clubbell Squat = 1 rep.

Now, go through the book and set up a density program. We’re shooting for 100 reps, the DEATHMARCH! Good times. Let’s start with trying to hit this workout three times per week with a day of recovery in between. If you feel you need to take extra recovery time, take it and switch the program to two days per week.

The reason I selected this combo and am suggesting a density cycle is this…it will help you reach your goals of cardio/muscular endurance, it’s a whole body exercise and because it can be easily modified for those times when you have less time to train. For those times, rather than focusing on where you are in your density cycle, you will be increasing the intensity of your explosion from the squat and the height of your projection of the Clubbells (if that makes sense). This change will introduce a very different effect and wear you out a bit faster – perfect for when you know you’re going to have very little time to train. When you have time again take a step back on your density cycle and proceed according to your plan. Give this a shot and I think you’ll like it. (like meaning hate…but in a good way :twisted: ) and you’ll definitely like the results.

If you have any problems setting up your density cycle, Coach Sonnon has an example in his Double D article.

If you need further guidance just let me know and we’ll get it sorted out.

Coach Jones
CST Head Coach

[T4HPCP]

Thanks Coach Jones, I will get started right away! I will let you know if there are any problems.
Sincerely,

[Coach Jones]

Anytime. I look forward to seeing your progress in the training logs.

Brandon Jones
CST Head Coach