Jarlo's Jump, Climb, and Club for Clinch/MMA

[Jarlo Ilano]

4/28/2004

Warmup: Warrior Wellness Beginner

Stairclimbing: (With 15# Clubbells in Shoulder Park)

First Set: 90 seconds, made it to 12th floor, followed by 5 repetitions each arm of Armbar Counter-Strength Routine. Walk down for 90 seconds rest.
RPE: 7 RT: 5

Second Set: 80 seconds, made it to 8th floor :P , followed by 5 reps each arm. Walk down for 90 seconds rest.
RPE: 8 RT:5

Third Set: 80 seconds, made it to 8th floor, followed by 5 reps each arm. Collapse until regain dignity, walk up two floors to apartment. :P
RPE: 9 RT:6

Goal is four sets of 90/90. for first two weeks of this regimen. However, my stair running degraded to a brisk walk, to a "Just One More Step!" pace. :oops: I also had to choke up for the clubbell work, especially with my left arm. Interestingly though, the last reps, even though I had full body fatigue, were better than the initial reps. Considering, that I am getting over this cold, and have not done my usual training besides going to class, this is a good start. This is going to be a great program! :D

Coach,

Some questions...

In light of my less than stellar technique on the clubbell routine, should I ratchet starting at 1 repetition? As in go 1,2,3. 2,3,4. 3,4,5. Also, I assume that the end of the ratchet is when I can no longer perform the routine in good form?

Also, should the work or recovery time include the clubbell routine, or be separate?
I ask because as the HIIT program progresses the work/rest time decreases and the sets increase. At the end point, the scheme is 10 sets of 20 seconds work, with 10 second recovery periods.
For this day, I did 90 seconds climbing, then the routine, then the 90 second recovery...

Thanks for this program!

[Scott Sonnon]

In light of my less than stellar technique on the Clubbell® routine, should I ratchet starting at 1 repetition? As in go 1,2,3. 2,3,4. 3,4,5. Sounds good.

Also, I assume that the end of the ratchet is when I can no longer perform the routine in good form? Stop the rep before that final rep.

Also, should the work or recovery time include the Clubbell® routine, or be separate? I ask because as the HIIT program progresses the work/rest time decreases and the sets increase. At the end point, the scheme is 10 sets of 20 seconds work, with 10 second recovery periods. For this day, I did 90 seconds climbing, then the routine, then the 90 second recovery... Make it a separate period so that you're always including it, no matter the rest period time compression, but 'think' of it as active recovery.

Keep up the good work. It will be brutal, but you will produce the results you desire.

[Jarlo Ilano]

Coach,

Thank you for the advice and support. The amount of time you spend answering questions here is really amazing. You should know that I greatly appreciate it, as I am sure everyone else here does. Thank you again for your time, I am looking forward to working through this regimen.

4/30/2004

Warmup: Warrior Wellness Beginner

Jumping:

5 rounds of 60 Seconds Jump Roping, followed by 30 seconds Drumming Head Casts.

First Round: Easy jumping. Casts at full choke, to see how it feels. 6 reps each hand. Left hand significantly poorer form than right. Difficult to bring it to back position.
RPE: 5 RT: Right Hand 7, Left Hand 4.

Second Round: Quicker jumping, then 6 reps each hand. Again poor left arm control.
RPE: 5 RT: Right 7, Left 4

Third Round: Quick Pace jump. 5 reps right, 4 reps left. Form disintegrating on left.
RPE: 5 RT: Right 7, Left 3

Fourth: Same quick pace jump. 5 reps right, 3 reps left. Very disappointed in the weakness on left.
RPE: 5 RT: Right 7, Left 2

Fifth: Faster double time pace jump. Instead of drumming worked left concentrating on form 4 reps. Then right 5 reps.
RPE: 5 RT: Right 7, Left 4

Easy jump roping as compared to where I left off a couple weeks ago. Figure I should incrementally progress from here. Goal is to get 5 rounds of 90 seconds, with 45 seconds of drumming. This current regimen will go for 12 weeks so I will take my time getting up there.

VERY disappointed in the left arm performance. I had no idea that the disparity would be this significant. I may hold off on the drumming, and work on the left arm form until it is adequate. Clubbells are great diagnostic tools to say the least.

[Jarlo Ilano]

5/1/2004

Warmup: Warrior Wellness™ Beginner

Stairclimbing: (With 15# Clubbells® in Shoulder Park)

First Set: 90 seconds, made it to 12th floor, followed by Armbar Counter-Strength Routine.
Sets of 1,2,3,2,3,4. Alternating each arm after each set, no rest. Walk down for 90 seconds.
RPE: 7 RT: Left 5, Right 7

Second Set: 80 seconds, made it to 9th floor, followed by Armbar Counter-Strength Routine.
Sets of 1,2,3,2,3,4,3,4. Alternating each arm after each set, no rest. 90 sec recovery.
RPE: 8 RT: Left 5, Right 6. *Significantly more control with right arm

Third Set: 90 seconds, made it to 9th floor.
Sets of 1,2,3. Alternating each arm after each set, no rest. Walk up one floor.
RPE: 9 RT: Left 5, Right 6. *Very hard set, wanted to make it to tenth floor (where my apartment is, but afraid I'd fall and damage my Clubbells! :P

*I like the ratcheting, it enables more repetitions which will can only help my form. Though it was somewhat difficult for me to remember the set count when I was fatigued! The first set, I actually got a little confused! :oops:
Feel like I am getting over the cold well, probably need to sleep more and drink more water....
Tomorrow is a light training day, just working with some friends on their boxing skills.

Thank you again Coach Sonnon!

[Jarlo Ilano]

5/3/2004

Warmup: Warrior Wellness™ Beginner

Jumping:

5 rounds of 60 Seconds Jump Roping, followed by 30 seconds Head Casts.

First Round: Easy jumping. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 4 reps with left arm (full choke).
RPE: 5 RT: Right Hand 6, Left Hand 5.

Second Round: Quicker jumping, Set of Casts (one arm at a time). 5 reps with right arm (no choke). 4 reps with left arm (full choke).
RPE: 5 RT: Right 6, Left 4

Third Round: Faster jumping, one leg hopping style. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 4 reps with left arm (full choke).
RPE: 6 RT: Right 6, Left 4

Fourth: Half hopping, half running style. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 3 reps with left arm (full choke) Lost form on attempted 4th rep.
RPE: 6 RT: Right 6, Left 3

Fifth: Faster double time pace jump. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 4 reps with left arm (full choke).
RPE: 6 RT: Right 6, Left 4

*Left arm felt better, but still significantly less control than the right (as seen by the choking up, yet less reps and lesser technique). I think it is good to go with a straight set rather than drumming at this point. Plenty of time to get there.

[Jarlo Ilano]

5/5/2004


Warmup: Warrior Wellness Beginner

Stairclimbing: (With 15# Clubbells®® in Shoulder Park)

First Set: 85 seconds, made it to 12th floor, followed by Armbar Counter-Strength Routine.
Sets of 1,2,3,2,3,4,3,4,5. Alternating each arm after each set, no rest.
RPE: 7 RT: Left 6, Right 7

Second Set: 80 seconds, made it to 10th floor, followed by Armbar Counter-Strength Routine.
Sets of 1,2,3,2,3,4,. Alternating each arm after each set, no rest.
RPE: 8 RT: Left 6, Right 7

Third Set: 90 seconds, made it to 9th floor.
Sets of 1,2,3. Alternating each arm after each set, no rest. Walk up one floor.
RPE: 10 RT: Left 5, Right 6. *REALLY wanted to get to 10th floor. No go. :x Next time.

*No 90 second wait between sets. Just walked down, took a few breaths and went up. I timed the second Armbar Counter-Strength routine and it was 4:30 seconds. I figured that was enough rest.... Considering the third stairclimb, I may have been wrong. :lol:
Much better left arm performance, good solid isometric hold on the muscle out portion (the first two routines). The last sets were a shaky in terms of solid control.
One more workout at the 90 seconds pace. I think I will do better at the 60 seconds set duration workouts. Maybe stairclimbing was a big bite for my first HIIT training venture! That said, I'm very pleased with this program so far.

[Jarlo Ilano]

5/7/2004

Jumping:

5 rounds of 60 Seconds Jump Roping, followed by 30 seconds Head Casts.

First Round: Easy to quick jumping. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (full choke).
RPE: 5 RT: Right Hand 7, Left Hand 5.

Second Round: Quicker jumping, Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (full choke).
RPE: 5 RT: Right 7, Left 5

Third Round: Faster jumping, one leg hopping style to running style. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (slightly less than full choke).
RPE: 6 RT: Right 6, Left 5

Fourth: Half hopping, half running style. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (slightly less than full choke)
RPE: 6 RT: Right 6, Left 5

Fifth: Faster double time pace jump. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (full choke).
RPE: 6 RT: Right 6, Left 5

*I like the contrast between these quick workouts and the longer stair climbing sessions. This is a good transition day between workouts, and also my MMA class, which was longer yesterday. We had a guest instructor from Team Quest, because he has fighters in the fights (Rumble on the Rock) tonight.
Left hand is coming along well! I will continue with this set/time system until I can get to full choke with 5 reps on the left arm. I'll focus on progressing the Armbar Counterstrength as much as I can.

Thanks for reading! Any comments are very much welcome!

Regards

[Jarlo Ilano]

5/8/2004

Warmup: Warrior Wellness™ Beginner

Stairclimbing: (With 15# Clubbells® in Shoulder Park)

First Set: 90 seconds, made it to flight above the 12th floor, followed by Armbar Counter-Strength Routine.
Sets of 1,2,3,2,3,4,3,4,5. Alternating each arm after each set, no rest.
RPE: 7 RT: Left 6, Right 6

Second Set: 90 seconds, made it to 11th floor, followed by Armbar Counter-Strength Routine.
Sets of 1,2,3,2,3,4,. Alternating each arm after each set, no rest.
RPE: 8 RT: Left 6, Right 7

Third Set: 90 seconds, made it to 10th floor.
Sets of 1,2,3. Alternating each arm after each set, no rest. Out the stairwell to my apartment!
RPE: 10 RT: Left 5, Right 6.

*Timed the first clubbell routine, and it took >7 minutes! I wonder if I am going to slow in rep performance? Or is it simply the number of repetitions, and for both arms...
The HIIT schedule called for 4 sets of 90 second bursts. However, considering the addition of the clubbell routine, I think it was a good achievement to do three sets.

The first 2 weeks of Phase I are finished. I tried to make at least a little progress with each session, and am pretty happy with it. The next two weeks calls for 5 sets of 60 second intervals. This may agree with me more. I will see how it goes. I will also try starting the ratchet at 2 or 3 reps.

[Jarlo Ilano]

5/10/2004

Jumping:

5 rounds of 60 Seconds Jump Roping, followed by 30 seconds Head Casts.

First Round: Easy to quick jumping. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 5 RT: Right Hand 7, Left Hand 6.

Second Round: Quicker jumping, Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 5 RT: Right 7, Left 5

Third Round: Faster jumping, one leg hopping style to running style. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 6 RT: Right 6, Left 5

Fourth: Half hopping, half running style. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke)
RPE: 6 RT: Right 5, Left 5

Fifth: Faster double time pace jump. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 6 RT: Right 6, Left 5

*Actually went to fast with the right arm, which is why the technique was lower in 4th round, had to catch it when it went to swing forward, and I overcompensated by slowing down too much and was muscling it too much. Left keeps getting better. Very fast accomodation!

[Jarlo Ilano]

5/12/2004

Warmup: Warrior Wellness™ Beginner

Stairclimbing: (With 15# Clubbells® in Shoulder Park)

First Set: 60 seconds, made it to flight above the 10th floor, followed by Armbar Counter-Strength Routine.
Sets of 2,3,4,3,4,5. Alternating each arm after each set, no rest.
RPE: 6 RT: Left 6, Right 7

Second Set: 60 seconds, made it to 9th floor, followed by Armbar Counter-Strength Routine.
Sets of 2,3,4. Alternating each arm after each set, no rest.
RPE: 7 RT: Left 6, Right 7

Third Set: 60 seconds, made it to 8th floor, followed by Armbar Counter-Strength Routine.
Sets of 2. Up two flights.
RPE: 7 RT: Left 5, Right 6.


*A slight snag in progression... :oops: Supposed to have done 5 sets, with 2,3,4,3,4,5 routine. But, today I was dragging myself around, even to get to the regimen. I think my poor sleeping habits have caught up to me, I was able to get away with it for a long time, but not for this intensive of a schedule. My mind was wandering the whole time as well. I decided to stop instead of force myself through it. I felt a little of this at class last night... Got through it well though, with some good grappling at the end. My conditioning is so much better from all this training!!! But I fear I may be close to overdoing it...
Oh well, live and learn! I'll get more sleep in, and be ready for stairs on Saturday. :lol:

Regards

[Jarlo Ilano]

5/14/2004

Jumping:

5 rounds of 60 Seconds Jump Roping, followed by 30 seconds Head Casts.

First Round: Easy to quick jumping. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 5 RT: Right Hand 8, Left Hand 6.

Second Round: Quicker jumping, Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 6 RT: Right 7, Left 6.

Third Round: Faster jumping, one leg hopping style to running style. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 6 RT: Right 7, Left 6.

Fourth: Very quick, half hopping, half running style. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke)
RPE: 7 RT: Right 7, Left 6.

Fifth: Faster double time pace jump. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 8 RT: Right 7, Left 6.

*Much quicker pace with the jumping to make up for the relatively poor Wednesday stair session. Interesting is that the head casts were more powerful at the end rounds than at the start.

[Jarlo Ilano]

5/15/2004

Warmup: Warrior Wellness™ Beginner

Stairclimbing: (With 15# Clubbells®® in Shoulder Park)

First Set: 60 seconds, made it to flight above the 10th floor, followed by Armbar Counter-Strength Routine.
Sets of 2,3,4,3. Alternating each arm after each set, no rest.
RPE: 7 RT: Left 6, Right 7

Second Set: 60 seconds, made it to flight above 8th floor, followed by Armbar Counter-Strength Routine.
Sets of 2,3,4. Alternating each arm after each set, no rest.
RPE: 8 RT: Left 6, Right 7

Third Set: 60 seconds, made it to 8th floor, followed by Armbar Counter-Strength Routine.
Sets of 2,3,4. Up two flights.
RPE: 9 RT: Left 6, Right 7.

*Again did not hit the goal progression. Only consolations are that the humidity has been much higher this past few days (which may explain some of the difficulty I had on Wednesday session), class on Thursday night was like being in a sauna! And also that with the 60 second sets, I picked up the pace more than the 90 second sets, as seen by how many floors I have gone up. Perhaps it is a bad mentality, but my previous training always emphasized working harder, rather than pacing to get more sets in.
Maybe I am overtraining? I really don't feel that bad, pulse rate has been good (actually much lower since I've been training consistently these past months)...
I am inclined to chalk it up to one of those weeks...

Any suggestions or comments?

Regards

[Scott Sonnon]

Jarlo,

Shoot for your target numbers, but 'let it go' when you don't. If you didn't have "one of those weeks" occasionally, you'd be more than human.

Check your H2O intake level, give yourself an extra day off, and then (if you don't feel yourself close to the 'nerve' of failure) keep going to the conclusion of your cycle.

[Jarlo Ilano]

Coach,

Thank you for the advice and encouragement. It is greatly appreciated.

5/19/2004

Stairclimbing:

4 sets of 60 seconds, 60 seconds down steps for active recovery.

1st set to 1st floor above 12th floor, then down to 6th floor.

2nd set 6th to floor above 12th floor.

3rd set 6th to floor above 12th, with running in place until 60 seconds pass.

4th, as third.

RPE: 8 to 9.

*As per Coach Sonnon's advice, I skipped Monday's jumprope session. It felt good to have a couple of days off. I was happy to have done 3.5 weeks of fairly hard 6 day a week training, but I think my poor sleeping habits led to the decline in performance.

With Coach's interesting Fibonacci post and after reading Casey's fine post in his Bruiser Double Density program, I decided to forego the Clubbell work tonight as well. I have always equated working to exhaustion with a good workout, though intellectually I knew that was simply an emotional response. I will try "harder" :wink: to find the fine balance to make hard work into smart work.

This clubbell free stairclimbing session was very good. The last time I did this was about a month and a half ago, when I managed 3 sets of 90 seconds. That wiped me out! Tonight was difficult, but I noticed a quick recovery several minutes later. Very nice.

I tried Performance breathing at the end, when I was in respiratory distress.... How do you guys do it! :shock: Definitely "lacked dignity" at the end!

Regards

[Jarlo Ilano]

5/22/2004

Stairclimbing: (With 15# Clubbells®®® in Shoulder Park)

First Set: 60 seconds, made it to flight above the 10th floor, followed by Armbar Counter-Strength Routine.
Sets of 2,3,4. Alternating each arm after each set, no rest.
RPE: 7 RT: Left 6, Right 7

Second Set: 60 seconds, made it to 9th floor, followed by Armbar Counter-Strength Routine.
Sets of 2,3,4. Alternating each arm after each set, no rest.
RPE: 8 RT: Left 7, Right 8

Third Set: 60 seconds, made it to 8th floor, followed by Armbar Counter-Strength Routine.
Sets of 2,3,4. Up two flights.
RPE: 9 RT: Left 6, Right 8.

*This week was lighter than the last 3, even in my classes (my instructor is off on vacation/seminar). It was a good break in the grind. I may look at cycling 2 or 3 hard pushes and then one week light to moderate work. Such as interspersing intervals without the clubbells.

I wanted to get a fourth stairclimb set in, but it just wasn't there. In measuring the time to do the clubbell routine, it was ~2:45 each time. Which is considerably less than the 7 minute plus to complete the 1,2,3,2,3,4,3,4,5 sets during the last phase. This decreased rest time along with the harder effort (due to the decreased burst time), may be confounding my idea of progression. I will continue at 3 sets even though the sprint time decreases to 45 seconds for the next two weeks. And just push for harder effort in the sprints. I will also start the ladder at three reps, and look to increase the reps there.

As seen in the drop off in flights climbed, I start off strong and taper. This has been a problem for me in the past, I saw it as a lack of strength-endurance. Which is why I chose to work the interval program. I will most likely try the intervals again, without the clubbells, after this program is finished, and work the clubbells separately.

[Jarlo Ilano]

5/24/2004

Jumping:

5 rounds of 60 Seconds Jump Roping, followed by 30 seconds Head Casts.

First Round: Easy to quick jumping. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 5 RT: Right Hand 8, Left Hand 7.

Second Round: Quicker jumping, Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 6 RT: Right 9, Left 7.

Third Round: Faster jumping, one leg hopping style to running style. Set of Casts, tried drumming this time, made it 20 seconds before left arm was close to failed technique.
RPE: 6 RT: Right 8, Left 5.

Fourth: Very quick, half hopping, half running style. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke)
RPE: 7 RT: Right 7, Left 6.

Fifth: Faster double time pace jump. Set of Casts (one arm at a time). 5 reps with right arm (no choke). 5 reps with left arm (index finger length from full choke).
RPE: 8 RT: Right 7, Left 6.

*Better form and ease with head casts.

[Jarlo Ilano]

Well, after some thought, and trying to assuage guilt, I am ending this program. Though I enjoyed the hard work of it all. It was apparent that the regimen was wearing me down. A combination of longer work hours, poor diet and sleep, and some personal stresses weren't allowing me the progress I was expecting. And it was getting harder to gear up for the sessions.

It was interesting because after the second week, I experienced a great surge of energy on that Friday workout. Yet the next week was difficult...

My next endeavor is to pick a couple of grinds and swings and work in shorter cycles. Then adjust my training regimen to see what I can handle next.

I was feeling bad about stopping short, but I realize that shouldn't be so beholden to a program. Instead, I should be happy I worked hard and learned a lot from it.

Thanks for reading!

[Scott Sonnon]

Jarlo,

Don't be disheartened. It's the mature choice. I suspect you would reap a great deal from Potatos not Prozac, by Dr. Kathleen MesMaisons. The balance of your energy and stress levels may thank you for it.

[Jarlo Ilano]

Coach,

Thanks for the encouragement, and also for the PnP recommendation. I have been following the threads on that with great interest.

I have long been operating on the false assumption that since I have always been lean that I need not worry about diet. Stuck in the "appearance" trap, because for the looks of me I should be the "long distance" type. I will definitely explore the regimen.

As for my program, I plan on playing around for three or so weeks, then beginning a density program.

thank you again

[Scott Sonnon]

Jarlo,

As you allude, proper nutrition regards performance over appearance. Good luck with your density cycle!