question from mexico

[josma]

I just bought Body-Flow™ tapes. All I can say Im really impressed with the results¡ I just been training for about 2 weeks and the changes have been amazing¡

I have the luck to have the time to train 2 to 4 hours daily. I train systema, yoga and Gymastic basics (floor tumbling) Now Im adding Body-Flow™ and just buy the Warrior Wellness™ tapes and Arthokinetics tapes. Im a DT police and militar instructor in my country Mexico.


I will try suggestions of what amount time do you recommend to train body blow per session. somewhere i hear no more than 45 minutes, it is this right? Then how many times or time per movement?

Also we train here with pavel principles of doing lot of reps (piston movements for legs, push ups and pull ups) without aproaching the failuere point.

I want to improve my systema skills with my gymnastic habilities. What do you recommend me to do more time or dedicate more avarage of the time with this necesity in mind (Systema skills). Body-Flow™ or warrior wellnes?

Also Im thinking on buying the Clubbells®. Bringing to mexico are really, really expensive. so considering I have a background in gymnastics, they suggest me the 10 pounds Clubbells®, but I have notice that almost all the forum members after 2 or 3 months they chage to the 15. do you consider good starting for the 10 pound Clubbells® even I cconsider I have a little "circular strengh" because of my gymnastic trqaining? Please dont take my words in wrong way (like big ego or overconfidence) is just first, that I dont not how to explain it in very good english (spanish is my native language) and becuase it is really a high payment for me to bring the 10 pounds and then, think to change them after 3 months.
'

Thanks for all your advices.

Josafath Magaña

[Scott Sonnon]

Josafath,

If your goals are improved preparedness for Systema and your vocation in Defensive Tactics, then I suggest: 30 minutes Warrior Wellness warm-up for all of your joints
30 minutes Body-Flow: [list:519e613e42]* Choose three exercises.
* Practice each for 5 minutes ultra-slow motion, focusing upon breathing.
* Then sew the 3 exercises together and practice for 5 minutes ultra-slow motion without stopping.
* Then, practice at regular speed for 5 minutes non-stop.
* Finally, practice as fast as you can without breaking form and while remaining as relaxed as possible for five minutes non-stop.[/list:u:519e613e42] I wouldn't suggest any other training at this point considering your Systema and Defensive Tactics practice. You are already close to overtraining. The above suggestion will be a form of active recovery and warm-up that will enhance your Systema and Defensive Tactics rather than exhaust you.

Start with the 15lbs Clubbells. Considering your gymnastics and Systema training, you'll already have a sufficient base of Circular Strength.

Post this program and your daily performance in the PERSONAL LOGS section to keep us updated on your progress, and if you have any questions.

Good luck. I look forward to reading your progress.

[josma]

Thank you very much. I was starting to think nobody was going to answer me my questions. Thanks, I will keep informated you with my progress. And yes, I was starting to get tired, because we were doing 6 to 8 exercises per class of body blow drills. Thanks for the advice.

Also, what do you recomend.
We do our warm up. then do some strenght development (russian martial arts drills from you and Vladimir) then we do stretching with Yoga drills, we continue with body flow and then we finish with systema.

Do you think this is ok?

Or change the sequences?

We have 2 hours for training in mornings and 2 hours in nights.
During the nights we train gymnastics 3 days per week. and sometimes we repeat body flow or yoga and systema.

If we have 4 hours daily for training, what do you recommend to split our training.

I have to be honest also, sometimes we train almost 5 hours daily. So lets say we have 1 hour more of training of our regular training, What do you would suggest to ad to that hour. We are very lucky to have that amount of time for training. Sometimes we just have 1, so this half year until October we are assigned to the Academy in some states in my country and because of the schedule of classes in the academy we have more free time. That is the reason we want to invest our time in improve our habilites and skills based in your teachings, Vladimir and gymnastics.

Thanks for every other advice you can gave us.


Josafath Magaña

[Scott Sonnon]

Josafath,

In my assessment, you do too much of too many things at once. At 4-5 hours training / day with the level of variety may lead to overtraining. Furthermore, your training and practice may be competing with each other - slowing development of both.

Remember that strength and conditioning ("training") are supplementary to your skill work. If you gain an extra hour, focus on your Systema practice or Gymnastics practice. Both are inherently athletic, so at the length of hours you practice per week, you may only require one hour of training per day maximum.

Invest in literature regarding Periodization - how to train attributes and develop skills in cycles (rather than assuming linear development.) Consider identifying "blocks" of skills and attributes you wish your men to acquire. Create 3 month goals for your practice and training. Then, establish progressive goals in 4 three-week micro-cycles. Focus on developing only a few goals at a time within these cycles.

At your current schedule, I don't suggest adding Clubbells. Adding Clubbell training will be too much work considering your current practice and training load.

[josma]

thanks again¡ Really thanks for the advice. (Just to mention that the high dosis of training i(4 hours) is only for me and 2 other instructors that are in in good shape. The training for the regular officers in the academy is only 1 hour daily for them)

Thanks Mr sonnon.