Man in Japan Longevity Plan

[Coach Hurst]

*******The original post I made regarding this program can be found here.

http://circularstrengthmag.com/forum/viewtopic.php?t=2014

*******

With advice from Coach Sonnon I have tweaked my original program and started a Density intense program to fit my needs.
Rather than look at immediate returns, like getting freaky strong for Judo comps or what not, I am looking down the road in life.

While I am sure this program will help me immediately with my Judo, my ultimate goal is to be able to continue strongly in my everyday life and practice for as long as I can.

The nuts and bolts of this basic program are as follows.

------------------
Tues, Thurs, Sat Afternoon

Clubbell Work
Density Program starting with 40 sets of 5 reps in 40 minutes (Same rep scheme located in Clubbell Training book for density)

After 4 weeks I will re-evaluate my program and taylor it to my next goal. For example, working on a weak area like balance, concentration or something of the likes of that while building upon my previous sessions.

Everyday

Morning
Warrior Wellness
Be Breathed

Before Bed
15 minutes yoga
15 minutes breathing (actually I plan on breathing all day long...)

Mon, Fri
Judo

Sunday
Light outdoor activity

------------------------------------------
First Session
Thurs Evening Session (35 minutes)

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 30 sets of 5 reps Swipes

I was a bit lethargic today. However, after getting into the 'swing' of my workout I gradually powered up with each set.

My goal was to get 40 sets in 40 minutes. However, where I live there are a lot of kids and mothers playing about before retiring for dinner. So I was asked numerous times what the heck I was doing. Kept me from completing my full workout. However you gotta love kids. Never afraid to ask a foreigner what they are doing or give their opinion on how 'wierd' something looks.

Overall I felt good during this workout really focusing on form and working WITH the Clubbells instead of letting them work me. I could have pushed myself harder. Will do that Sat. by heading over to the park in order to cut down on conversation...

Ryan Hurst
Osaka, JP

[Coach Hurst]

4/23/04:

Morning Session:
Warrior Wellness™
Spinal Rocks

Evening:
Judo 2hours

Great practice. Clubbells at work here?...

[Scott Sonnon]

Ryan, what makes you suspect your Clubbell training? It's not like they were originally created for jacket grappling specific strength and conditioning. :wink:

Congratulations on your progress.

[Coach Hurst]

Golly Coach,

I would hate to think that I could be doing something so fun (swinging a club) that would actually be productive! :wink:

On a side note. I have ordered IOUF. More fun for all when it arrives!


4/24

Morning Session:
Warrior Wellness
Spinal Rocks

I rode my bike to work today, yeah it's Saturday, and took the LONG way home. There is something good about feeling the wind on your face as you are flying down the road using all natural power. My legs really felt the bulk of the fun as I made it home. :D


4/25

Morning Session:
Warrior Wellness

Switched my Clubbell Training to Sun this weekend.

Sun Afternoon Session

All exercises using two 15lbs Clubbells®
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 40 sets of 5 reps Swipes

I used my stopwatch and performed 5 reps of swipes every minute for 40 minutes. I felt very good after my session. Although, a bit too pumped up. Concluded my session with Spinal Rocks.

Looking forward to Monday night Judo!

Ryan Hurst

[Coach Hurst]

4/26 Monday

Morning Session:
Warrior Wellness
Spinal Rocks

Evening

Judo 1.5 hours

Very strong practice. Felt great afterwards.
Because of holiday here in Japan, no more Judo for two weeks...
I will use that time to focus on IOUF and my Clubbell work.

On a side note, I restructured my diet two weeks ago. That and my positive workouts have really contributed to healthy loss of body fat. I feel and look better than when I was in high school. If things keep up the way they are, 32nd year will be a great one.

Ryan Hurst

[Coach Hurst]

4/27 Tuesday

Morning Session:
Warrior Wellness
Spinal Rocks

Evening Session

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 20 sets of 5 reps Swipes in 20 minutes,

Rather than fight the storm raging outside I opted to do my workout inside. Guess that would make it a work-in.
My hand was really bothering me so I cut the Swipes in half. It should be ok by my next workout.

[Coach Hurst]

4/29 Thursday

Morning Session:
Warrior Wellness
Spinal Rocks

Evening Session

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 40 sets of 5 reps Swipes in 40 minutes

15 minutes Yoga before bed

Today was a national holiday in Japan so I headed to the park. Worked up quite a sweat and entertainined some onlookers.
I just received IOUF in the mail. Because there is no Judo practice for a week due to the holiday I think I know what my nights will be devoted to. Time to get out the notebook.

[Coach Hurst]

5/2 Sunday

Morning Session:
Warrior Wellness
Spinal Rocks

Evening Session

All exercises using two 15lbs Clubbells®
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 40 sets of 5 reps Swipes in 40 minutes


Ryan

[Coach Hurst]

5/2 Sunday

Morning Session:
Warrior Wellness
Spinal Rocks

Evening Session

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 40 sets of 5 reps Swipes in 40 minutes


Ryan

[Coach Hurst]

5/4 Tues

Morning Session:
Warrior Wellness
Spinal Rocks

Evening Session

All exercises using two 15lbs Clubbells®®
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 40 sets of 5 reps Swipes in 40 minutes


5/6 Thurs

Morning Session:
Warrior Wellness
Spinal Rocks
10 reps each of butterflies, hurdlers, pikes, straddles and knee to face (?) over head. Gotta look at the video again for proper name.


Evening Session

It is well time for me to be progressing so I moved up a notch tonight.

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 34 sets of 6 reps Swipes in 34 minutes

Felt great after this session. Next time I will take it up another notch.
Looking forward to next time.

Ryan

[Coach Hurst]

5/4 Tues

Morning Session:
Warrior Wellness
Spinal Rocks

Evening Session

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 40 sets of 5 reps Swipes in 40 minutes


5/6 Thurs

Morning Session:
Warrior Wellness
Spinal Rocks
10 reps each of butterflies, hurdlers, pikes, straddles and knee to face (?) over head. Gotta look at the video again for proper name.


Evening Session

It is well time for me to be progressing so I moved up a notch tonight.

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 34 sets of 6 reps Swipes in 34 minutes

Felt great after this session. Next time I will take it up another notch.
Looking forward to next time.

Ryan

[Coach Hurst]

5/9 Sun

Morning Session:
Warrior Wellness
Spinal Rocks

Evening Session

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 10 sets of 6 reps Swipes in 10 minutes

I was NOT feeling well today so I backed off. Will try again on Tues


5/10 Tues

Morning Session:

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 7 sets of 10 reps Swipes

Running VERY late today so this session was also cut short. At least I got 7 in!

30 minutes of breathing exercises at night, followed by acupuncture session for my shoulder. Helps when your acupuncturist lives under the same roof as you.

Ryan

[Coach Hurst]

5/13 Thurs

Morning Session:
Warrior Wellness


Evening Session

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 10 sets of 10 reps Swipes with one minute rest between sets

C. Spinal Rocks 20 each set

I feel great! Had some muscle soreness from Judo last night but having finished my Clubbell workout I am good to go. Looking forward to moving on to the next level on Saturday.

Ryan

[Coach Hurst]

5/15 Sat

Morning Session:
Warrior Wellness


Evening Session

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 18 sets of 11 reps Swipes with one minute rest between sets
C. Spinal Rocks 20 each set


Today was tough, but I did it. Found my hands hurting towards the end of my last sets. Judo really put the hurt on me the night before. I will make sure to focus on my Warrior Wellness on Sunday.



5/18 Tues

Morning Session:
I decided to try a split session today because I knew I would be home early from work.
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 10 sets of 10 reps Swipes with one minute rest between sets
C. Spinal Rocks 10 each set


Evening Session

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 10 sets of 10 reps Swipes with one minute rest between sets
C. Spinal Rocks 10 each set


I feel really good after today's split session. I will return to my normal protocol on Thursday.

5/20 Thurs

Morning Session:
Warrior Wellness

A. 1 set of 10 reps Basic Arm Swing (head height)
B. 17 sets of 12 reps Swipes with one minute rest between sets
C. Spinal Rocks 20 each set

Quite a few people lately have been commenting on my physique. Especially my girlfriend. My body fat is the lowest it has been since I was in highschool. Almost scary. :shock: I have always prided myself on my health, but boy do I feel solid lately. Only thing problem is the slight pain in my shoulder. Altough, I can safely say that Clubbells are NOT contributing to that pain. If anything, they are helping to rid it.

Guess this Clubbell stuff works... :wink:

This coming week should be my last week of this program. I will use this week to evaluate my progress and then move onto another program. So, if anyone is reading this, any hints, tips and suggestions would be greatly appreciated.

Until Sunday.

Ryan

[Coach Hurst]

5/22 Sat

I did one session today starting from 12 Noon. I was really pumped to get this on. I felt good thru the whole session really focusing on form and my breathing. I had to hold back from cranking out extra sets after I hit 16. Two more times and I will go for 100 continuous reps next Sat!

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 16 sets of 13 reps Swipes with one minute rest between sets
C. Spinal Rocks 20 each set
D. Performance Breathing

Followed up with a bike ride to teach a class and then stopped off at the park on the way home for some active meditation. Watching the all the children at play! Man, they really have the flow down...

Ryan Hurst

[Coach Hurst]

5/25 Tues

My session started from noon again today. I decided to veer a bit from the path and have some fun.

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 4 sets of 25 reps Swipes with 4 minute rest between sets
C. Spinal Rocks 20 each set
D. Performance Breathing

This was a really fun workout. I am getting pumped for my set of 100 on Sat. I will try 50 x 2 on Thurs.


5/27 Thurs

Boy was I feeling good today. I decided to got for the 50 x2 session. I completed it and continued to crank out 5 more sets of 10 with strict form. Could have done 5 more sets easily.

All exercises using two 15lbs Clubbells
A. 1 set of 10 reps Basic Arm Swing (head height)
B. 2 sets of 50 reps Swipes with one minute rest between sets
+ 5 sets of 10 reps Swipes with slow strict form.

C. Spinal Rocks 20 each set

Like a little kid waiting for Christmas, I'm stoked for Sat!


Ryan

[Coach Hurst]

Sat 5/29

150 REPS!!! Not quite 1,000 like Coach Sonnon but it is great for me.

I am really happy with this number and learned a lot from this density cycle program. I made some intitial mistakes but after getting into 'the swing' of things my program really glided. This was a good starting point for getting used to density cycles and the true nature of Clubbells.

I will take some time off from the Clubbells for a few days and focus on WW and PB.

My next Phase will be a Double Density of Shoulder Park Squats and Mills. In this next phase I plan on making more thorough journal listings.

All in all I am extremely happy with the Clubbells and my progress. I feel sooo good during the day, judo practice and in my other activities.

Longevity here I 'am'!

Ryan

[Scott Sonnon]

You did it, Ryan! Congratulations! Now work those kinks out, and eat well.

[Coach Hurst]

Thanks Coach.

I really appreciate the support. It's Suday already over here and I am feeling the 'kinks' from yesterday. Warrior Wellness works wonders. Man, does it feel good! :D


Ryan