Help for integrating clubbells into regimen

[Jarlo Ilano]

Hi All!

I have had clubbells for a couple of months now, just playing around with them to get a feel, but have not gone on a regimented program. I would like to start a specific course with them. Now that I have been derailed from my conditioning program for this past week, because of my cold. It seems like a good time to start something new.

Stats:
Height 5'7"
Weight ~155
Experience:
Mostly conventional weight training best lifts at weight of 160# Squat 385# x 1, Chins 110# weight x 1, Dips 105# x 5, Straight leg deadlift 275# x 8, Standing Press 160# x 1. This was when I was focused on strength moves. So, I have a capacity for a good limit strength/bodyweight ratio.
Boxing, Taekwondo, Hsing Yi, Kickboxing, no formal ground work except for high school wrestling.

Current Exercise Regimen:
Mon, Fri: Jump rope: 7 rounds of 90 seconds, with 45 second rest. (Was doing this four times a week, but then decided to add Taku's interval training.
Tues, Thurs: MMA class (1-2 hours) Each class includes stand up, clinch, and ground work. (I began this middle of January)
Wed, Sat: Taku's intervals. Stair running. Just started this.

The program is biased towards endurance, because that has been my weakest point. I was never concerned with it, as I was always concerned with just lifting heavier weight. For the last month I have worked my way up from 7 rounds of 30 seconds, up to 90 seconds jump roping. And have just started the HIIT as I felt more conditioned to take it on. Working on this weakness has helped a lot, as I have noticed that grappling isn't killing me like it used to, and in fact other students are gassing out before me. Never would have believed it! =)

Goals: Improved strength-endurance. Also, I have noticed that a weak area is maintaining/gaining good position in the clinch.

Tools Available:
Warrior Wellness, Maximology, Body Flow, Five Minute Miracle, First tape of Shockability, Pair of 15# Clubbells.


Thank you all for reading, and any suggestions would be greatly appreciated.

Jarlo

[Scott Sonnon]

Jarlo,

I presume you want to keep the Taku Jump Rope HIIT in your program? If you do, you need to incorporate Clubbell training into it, because adding another strength-endurance session (considering you're already training 5X/week) may push you into overtraining.

I also assume by strength-endurance you're interested in HIIT rather than LSD training since you're involved in martial arts, so your Clubbell training should reflect that energy system - the physiological profile of fighting being BURST-RECOVER-BURST.

If these are accurate then you'll need to post the current protocol of your rope jumping approach. We'll interweave your Clubbell training therein.

[Jarlo Ilano]

Coach,

Thank you very much for your response. I am sorry that my description of training was so muddled.

I should have wrote that my schedule is currently:

Monday: Jump Rope 7 rounds of 90 sec with 45 sec rest.
Tuesday: MMA class
Wednesday: HIIT Stair running. Current phase is 90 sec on/90 sec recovery. I just run my apartment building's stairwell, 12 floors up, then walk down for 90 sec active recovery.
Thursday: MMA class
Friday: Jump Rope as above.
Saturday: Stairs as above.
*The progression of HIIT schedule is shown here http://www.trainforstrength.com/Endurance1.shtml

I have worked up to this point over a period of 6 weeks or so. I enjoy the rope skipping, and the stair climbing is a great test of will. But I am very amenable to any changes, even to point of a clubbell only regimen. I am happy that I maintained a consistent regimen with the endurance program to enable me to have good gains as shown in my energy and performance in class. I am glad that my capacity to work has increased to its current level. And I am excited to see how working with Clubbells in a specific program will take me further.

I can perform all of the clubbell exercises as shown in the book and video (I forgot to mention I have those resources as well), with zero choke, except for the forward leverage press. (Some apparrent wrist/thumb dysfunction is causing pain).

Yes my goal is to improve in the sparring of MMA. Specifically, noting that I seem to be overpowered in the clinch position.

Thank you very much again for helping me out.

Regards,
Jarlo

[Scott Sonnon]

Jarlo,

Here's the caveat: you need to determine if you can endure this training load. You're a fighter, so I'm not going easy on you.

Your clinch work needs strengthening so we're going to target the range and depth of active pummeling and static strength in holds.

We're going to reinforce the physiological profile of fighting that you're already tapping with HIIT.

And we're going to go slightly outside of the scope (and ABOVE) so that you have a safety valve for when things go awry in the chaos of combat.

Keep your current schedule... However,

On your Sprint days, run your stairs with your Clubbells in Shoulder Park. Pump your arms high, and keep your elbows tight to your ribs.
When you arrive at the top, perform the Armbar Counter-Strength (http://www.circularstrengthmag.com/23/sonnon3.html)routine (listed in the current issue of CST MAG) in a Ratchet Ladder starting at 5/5 reps. Do a search here for the Ratchet Progression protocol.
Walk down as usual but carrying your Clubbells at your side in farmer's carry style.
On your Rope Jumping days, your active recovery will be Head Cast Drumming (NOT Armpit Cast Drumming!) for as fast as you can, for the duration of the "rest period."
This is about all you can include without pushing overtraining. End with the end of Taku's HIIT cycle's duration.
But you will be very surprised by the dynamic flexibility, reactive strength and agility, and extreme range strength in the clinch, that your program will afford you. Cross post your daily progress (including your RT and RPE) into the PERSONAL LOGS section of the forum to keep us apprised of your development (or any questions you may have.)

Enjoy. :twisted:

[Jarlo Ilano]

Coach Sonnon,

First of all, thank you for taking the time to help me.

Second, Holy Crap! :shock:

The program will be a wonderful challenge. I have played with the Armbar Counter-Strength exercise, a great movement.

Looks like I have a nice road ahead, I will be sure to post the workouts on the log section.

Thanks again ( I think! :P )