Scott Sonnon
09-25-2003, 12:24 PM
Sonnon’s Double-D Hack & Pack
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Discus: Personal Training Logs: Sonnon’s Double-D Hack & Pack
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During the course of this program, the training just "hacked" off any fat I had left and "packed" on muscle I had not expected to such a great degree that I named the cycle, Double-D Hack & Pack - the ultimate balance of fat burn and muscle building. I originally began this program because of river kayaking. Here's the story:
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By Coach Sonnon (Sonnon) on Friday, September 5, 2003 - 09:54 am:
River kayaking involves a great deal of core stability and maneuvering to control the kayak in wash. After completing the Double Density Death March, I felt compelled to run. My body didn't feel like a break yet, despite completing two sets of 100 yesterday. I just couldn't walk by my gym on my way out to the forest. So I went in only to find the 25 lbs Clubbells and the 32kg KB and completed the following:
3 sets of 12 of Clean to Shoulder Park into a rock-bottom lateral (side-stepped) squat, right back into a basic arm swing and repeat; with two 25lbs. Clubbells
Followed by:
6 sets of 12 Long-cycle (rock-bottom) Clean & Push Press with 72lbs KB
Tomorrow, I'm going to crunch out the numbers to march these out to sets of 100. And I'll break these into AM/PM sessions interspersed with a Dynamic Mobility session to ensure no loss of mobility and the total release of any residual tension.
I don't think I neglected by my lower body in the prior session considering that the Clubbells involved a partial squat with each rep, but I'm going to go ahead and flush out this cycle anyway.
The high volume and exercise selection (no OH grinds) should prevent any slow-strength from competing with my stroke stamina.
s
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By Bill Fox (Bfox) on Friday, September 5, 2003 - 10:49 am:
6x12 l/r long cycle CJ is amazing. Is your plan to go 50L/50R, which is inhuman or 100L/100R which is well, impossible, I think.
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By Coach Sonnon (Sonnon) on Friday, September 5, 2003 - 11:16 am:
Bill,
My goal is one continuous set of 100 evenly distributed btw both arms - could be 40/40-20/20-20/20-10/10 or any variation therein non-stop without parking (only from dead-hang.)
And it's really only about form efficiency and pace/breathing. I prefer the C&J over the snatch because, well... the movement skill of the clean (and its opposite motion, the jerk) I've worked on for seven years as part of ROSS training (called "Method 2.") Who knows if the martial art movement derived from the kettlebell or vice versa?
In truth, the Clubbell Cleaned Side-squats with the 25s are much more demanding. I'm feeling zealous and may begin this evening.
s
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By Bill Fox (Bfox) on Friday, September 5, 2003 - 12:25 pm:
Ah,that makes sense. I have used that protocol quite a bit in bringing up my GS #s. Going to try those side squats next week. It's good the jerk is getting love from you, as it only gets dirty looks from me!
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By Coach Sonnon (Sonnon) on Friday, September 5, 2003 - 12:57 pm:
The KB snatch is really a unnecessarily redundant exercise for Clubbell lifters which covers the top position more than any other equipment - probably why my body probably doesn't prefer it.
That said, my wife would wonder which jerk needs more love. :)
s
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By Coach Sonnon (Sonnon) on Friday, September 5, 2003 - 07:52 pm:
1st (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Glad I took the evening off. DOMS took a full 24 to kick in and this morning's heavy Double-D sneaked in right before the gate of the soreness. Hit the Dynamic Mobility Z-Health session thoroughly to discharge some building issues up the erectors and to the insertion points in my left shoulder girdle. Not beginning the Double-D until Sunday. Tomorrow will be another thorough Dynamic Mobility Z-Health session, maybe both AM/PM to ensure that I'm starting clean-slate without residual muscle tension, when I go AM/PM with heavy KB and Clubbells.
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By Coach Sonnon (Sonnon) on Saturday, September 6, 2003 - 02:49 pm:
9/6/03:
1st (Afternoon) Session: (50 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Serious glute DOMS after yesterday. Weird piriformis tweak. Need to video pelvic/lumbar stabilization in squat-jerk form. Because of the high density, moderate intensity I'm considering taking two days off in between sessions of the Double-D. I was chock full of crepitus today, but that could have been because I sandwiched the new cycle immediately after the end of the prior Double-D (duh.) Worked out all the crunchiness with the Z-Health Dynamic Mobility to ensure no residual tension and prehab any potential injuries. Left erectors still tense and chaining up to my left trap, scalene and delt. Going to do some Chain Reaction Diagnostics tonight to check if it's not from poor form in the Lateral Squats. So far – hyper mobilizing the right ankle and foot is resolving it… but I want to correct the imperfect form to thwart its reoccurrence.
Time to for the new Double-D: moderately heavy, rapidly hard and relatively infrequent.
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By Kevin Herring (Herring) on Saturday, September 6, 2003 - 07:12 pm:
Coach,
Currently I'm performing Double-D's alternating days with KB's and CB's. How important is perfroming both in the same day to your end goal? I read somewhat that both in the same day is part of the journey. Just would like to know your thoughts in the process.
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By Coach Sonnon (Sonnon) on Saturday, September 6, 2003 - 07:21 pm:
Kevin,
There's a balance for which I'm striving between neuro-muscular and neurological stimulation with recovery and rest. To put it in basic terms, go over 24 hours and your fully rested. At around 12 hours with the inclusion of Dynamic Mobility exercises, you can be fully recovered (since it discharges any residual muscular tension), but not fully *rested*. What I mean by rest is that your neurology is still in an excited state; you're still operating at a higher level.
If I include a second session closer to that 12 hour marker, I can sustain the neurological excitement level... and increase it. If I go to or over that 24 hour marker, then I'm rested and I reset my stimulation level.
When dealing with this level of volume and density, you can supercharge a download into your muscle software. It's like temporarily having extra RAM to operate your computer.
But one needs to take proactive measures to release stored tension, or micro-trauma will accumulate into injury. This is why I add in a third session sandwiching the two lift sessions - Z-Health's Dynamic Mobility.
Basically, the sum total training effect (neurological stimulation) increases from hour 1 to hour 11, peaks at approx. 12 hours decreasing to reset at 24. The closer you move from 12 hours back to 1 hour (from the 1st lift session), the more you impinge upon recovery. This time corridor varies based upon the individual I have found: some athletes recover faster, others slow; some rest more easily, some less easily.
If you space out your sessions beyond 24 hours, I'd suggest concentrating on one lift (either just KBs or just CBs) for the cycle rather than alternating.
This is also why the lifts need to be similar in physical as well as identifcal in physiological profile.
If that doesn't make sense, I'll try and state it another way.
Have a great cycle, amigo!
s
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By Kevin Herring (Herring) on Sunday, September 7, 2003 - 07:19 am:
I was adding mine on to the end of my regular sessions as a type of weighted GPP. This is an effort to increase work-capacity and strengthen some weaknesses. Forearm/Wrist/Grip (CB power Clean + Arm Pit Cast + BAS) & lower back/posterior chain (KB Two hand Swing)
Your explanation is very understandable. By catching the peak (12 hrs.) your able to higher collectively than you can separatly.
Did I get close?
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By Coach Sonnon (Sonnon) on Sunday, September 7, 2003 - 07:28 am:
On the money, Kevin. Just be careful with over-training. What may seem fine now may become too much very fast as 100 reps approaches.
Stay tuned for my article on DOUBLE-D coming in the next few days to Circular Strength Training Magazine.
Keep us posted on your progress.
s
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By Kevin Herring (Herring) on Sunday, September 7, 2003 - 07:37 am:
Mostly an experiment. 20 sets of 5 was harder that the 17 sets of 6. Adatation I would guess. But grip and lower back not sore but...more in touch with those parts. (I feel like I could crush a cue ball) Core feels... solid.
So at this point I'm not too far. If this competes with regular sessions then I'll cut it back or out.
Just trying new ground.
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 08:43 am:
Kevin, that's an indication that total duration of volume training (strength-endurance) is more of an issue than rest period compression (recovery). Stick with 20 of 5 until it becomes easy, then go to the next step.
s
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 08:51 am:
9/8/03:
1st (Morning) Session: (approx. 20 minutes)
One 77 pound KB
10 sets of 5 in 10 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
Comments: Yesterday did something I rarely do. I took a glorious 2 hour nap in the afternoon instead of training. Super excited I did because my training motivation today was back to normal. First sign of over-training is... fatigue and lack of motivation. Der.
Strength gave before strength-endurance. On the final three sets, I went to final rep with good form possible with the 77, then immediately substituted the 53. I'll be adding a set a session up to 20 sets. The goal for me is total volume (not body-building), so it's set completion rather than muscle-failure that concerns me. I'll be sticking here until I finish this with all 77s.
Arms and shoulders not phased, which was no surprise. It was the addition of the full rock-bottom squat before the jerk which held the strength deficit. That's what I surmised so I'm happy I went with this DOUBLE-D. The skill needs refinement, so I practiced with the 53 before my session. I may groove a 10-20 reps tomorrow if the way looks clear spread throughout the day to allow for recovery from today.
The Heavy Clubbells (25 pounders) come tonight!
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 09:23 am:
9/8/03:
2nd (Morning) Session: (approx. 10 minutes)
One 53 pound KB
10 sets of 5 in 10 minutes
Combination Routine: Long-cycle Clean and Squat Jerk with the 53lbs KB
Comments: Went ahead and finished the other 10 sets with the 53. This is what I'll do from now on but without the 30 minute break. Silly inner pansy.
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 09:54 am:
Eleven people have emailed me in less than 30min asking me how to technically perform the rock-bottom Clean & Push Press.
Here's the technical progression of the routine:
Clean the KB to Chest Park; as you're catching the KB in the rack begin downward to,
Complete a rock-bottom front squat; then
Push press the KB to top position on your way up.
Return to rack on your chest, and
Back to a dead-hang (not a "hang clean")
Repeat reps from dead-hang until set completes.
If anyone has any more questions, please just post them here to conserve time. Thanks.
No, to those of you who asked; this is not my creation. It was inspired when I was in Moscow by a former member of the Russian nat'l Judo team who said it was one of their core KB grappling exercises.
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By Kevin Herring (Herring) on Monday, September 8, 2003 - 10:28 am:
Thanks Coach,
With duration of volume training (strength-endurance) being more of an issue than rest period compression (recovery). Would I be better served trying 20 sets of 6 as the next step or continuing on the rest compression?
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 09:22 pm:
Try it and report back.
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 09:32 pm:
9/8/03:
3rd (Afternoon) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
4th (Evening) Session: (approx. 20 minutes)
Two 25 pound Clubbells
15 sets of 6 in 15 minutes
Combination Routine: Clean and Side Sumo Squat
Comments: Beautiful Dynamic Mobility session! Released a tweak in my neck, and some super tight hams from this morning's deep squat rack of the 77lbs KB.
But this eve realized at about set #10 that my grip was totally cooked. There's really no way around it. Either Cleaning to Order from a dead-hang and then eccentrically Wrist Casting to Shoulder Park, or swinging in Pendulum to Order and then braking to Shoulder Park - both fry FAST in a high density protocol. Regardless, the deep side step into a slow Sumo Squat severely fried my hams and glutes. That was the goal.
Since I'm alternating the side step left-right, I increased the rep/set to 6 to keep it even. As I am still adjusting to the new weight and volume, my form deteriorated early. I stopped at set 15 and called it a day.
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By Coach Sonnon (Sonnon) on Tuesday, September 9, 2003 - 02:30 pm:
9/9/03:
1st (Afternoon) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Comments: DOMS in gluts, hams and quads something fierce. Good. Worked out some minor crepitus in the wrists and neck (chained to the DOMS). If DOMS subside by tomorrow, I'm going to drop a weight increment and complete full volume requirements. I'll reassess again the day after. I think that I should have only changed one variant: intensity (Clubbell and KB weight) or complexity (of the routine), especially since the density changed with the cycle reset.
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By Coach Sonnon (Sonnon) on Wednesday, September 10, 2003 - 09:58 am:
9/10/03:
1st (Morning) Session: (approx. 30 minutes)
One 53 pound KB
20 sets of 5 in 20 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
RPE: 4-5
RT: 9-10
Comments: Well, I dropped down to the 53 to test my hypothesis that I changed one to many variables (intensity, complexity and density) when I began. It was an easy session - an RPE of about 5 and an RT of about 9 (stalled a couple times in bottom squat position on last two sets - lost the S.E.E.)
Since I was right, I'm going to stay with the 53 and complete this cycle with the C&SJ. I'm going to check this evening with the Clubbells the same suspicion by dropping back to the 20s but staying with the increased complexity of the Side Sumos.
My idea will be to complete this cycle, then return to the less sophisticated KB C&J and Clubbell BASAC with increased weight (77 and 25s, respectively). Finish that cycle. Then return back to this cycle's exercise selection (C&SJ, Side Sumos) with the bigger weight.
However, I'm also cooking on trying a different protocol to inject an alternating intensity within the current density cycle. We'll see.
Regardless, good form - good training.
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By Coach Sonnon (Sonnon) on Wednesday, September 10, 2003 - 01:50 pm:
9/10/03:
2nd (Afternoon) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Comments: Residual soreness in quads from two days ago. Was reluctant to do the FCBD and leg infinities, but glad that I did. Afterwards all DOMS subsided and I'm rather certain for good.
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By Coach Sonnon (Sonnon) on Wednesday, September 10, 2003 - 07:18 pm:
9/10/03:
3rd (Evening) Session: (approx. 25 minutes)
Shoulder ROM
Elbow ROM
Two 20 pound Clubbells
20 sets of 6 in 20 minutes
Combination Routine: Clean and Side Sumo Squat
RPE: 5
RT: 9
Comments: Well, that was much easier than it had been the first time. Granted I used 25s prior. I'm going to go ahead and return to 25s next session for 20/6/20 again, and see the result. Same for the 77lbs KB in the morning session.
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By Coach Sonnon (Sonnon) on Thursday, September 11, 2003 - 12:55 pm:
9/11/03:
1st (Morning) Session: 40 minutes
Mountain trail running
RPE: 6-7
Comments: To break up some residual tension and soreness in my quads and hams, I took off alternating sprints with the Effortless Running gait. Felt great.
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By Coach Sonnon (Sonnon) on Friday, September 12, 2003 - 01:10 pm:
9/12/03:
1st (Morning) Session: (approx. 30 minutes)
One 53 pound KB
15 sets of 7 in 15 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
RPE: 8-9
RT: 8
Comments: Okay, for some reason I spaced it and thought that this was my next progression step. It was intended to be 18/6/18. It kicked my cardio pansy butt, and my form wavered on the final sets. So, I'm going to repeat this step (as was intended originally anyway.) Adding in the full squat while catching the KB in the rack after the clean just makes the C&J grueling. It's an outstanding full body exercise and the unilateral stabilization just sizzles the CNS.
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By Coach Sonnon (Sonnon) on Friday, September 12, 2003 - 01:57 pm:
9/12/03:
2nd (Afternoon) Session: (90 minutes)
30 minute long board carving session
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Comments: Since Doug Szolek's interning with me right now, he's joining me for my afternoon sessions. Session felt great. Triceps are a little tweaked - perhaps from those last deviations from form in the morning session. Lower back was tight, but the Warrior Wellness pelvic ROM exercises resolved it pronto. My fat percentage continues to drop through the floor causing me to need extra food. Weight loss is way too easy for me being a 'fast burner' so I need to remember to eat more. I have to admit to years of sucking weight to make my weight class in Sambo - and now, it's unfortunately easy for me to not acknowledge hunger (and low blood sugar) until it's too late and I crash. Putting in an extra meal of free-range chicken eggs immediately after the noon session from this time forward to protein up.
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By Coach Sonnon (Sonnon) on Friday, September 12, 2003 - 06:51 pm:
9/12/03:
3rd (Evening) Session: (approx. 25 minutes)
Shoulder ROM
Two 20 pound Clubbells
18 sets of 7 in 18 minutes
Combination Routine: Clean and Side Sumo Squat
Vibration drills in between sets
RPE: 6
RT: 9
Comments: Technique's grooving nicely. Save a few deviant reps, all are reaching Shoulder Park with such little impact as to be imperceptible - Shock Absorption is working wonders. Now that the technique is grooved, I've increased the tempo enough to activate the cardio challenge. I learned years ago that to go for high volume without proper form spells disaster (unfortunately, I learned the hard-way.)
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By Coach Sonnon (Sonnon) on Saturday, September 13, 2003 - 03:41 pm:
9/13/03:
1st (Afternoon) Session: (75 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
One 77 pound KB
6 sets of 10 (r/l) Cleans with screwing rack holds
RPE: 6
RT: 9
One 45 pound Clubbells
2 sets of 10
Combination Routine: 2 Handed Hammer Swings (clockwise/counter-clockwise)
RPE: 8
RT: 8
Comments: Great session - resolved some residual tension in lower lumbar. Need to check pelvic form next session on upper numbers. Regardless it's released now. Since I'm going for a big hike up Mt. Baker tomorrow, I did some SPP work afterwards with the 77lbs KB and the Bruiser Clubbell.
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By Coach Sonnon (Sonnon) on Sunday, September 14, 2003 - 11:28 am:
9/14/03:
1st (Morning) Session: (approx. 30 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
15 sets of 7 in 15 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
1 set of 90lbs dumbbell negatives
1 set of 122lbs thick bar chain link press
RPE: 8
RT: 9
Comments: Easier, but not by much. Unless the Clubbell session this evening is a breeze, I'm going to stay at this step once more to ensure that the adaptation latches in.
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By Coach Sonnon (Sonnon) on Sunday, September 14, 2003 - 06:52 pm:
9/14/03:
2nd (Afternoon) Session: (35 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (approx. 20 minutes)
Two 25 pound Clubbells
15 sets of 7 in 15 minutes
Combination Routine: Clean & Side Sumo
RPE: 7
RT: 9
Comments: The afternoon DROM session went slowly. Residual tension and class II soreness murked the waters, but by the end I was back to normal - energized.
Went up to 25s experimentally this evening. I did better than with the 20s. I believe the increased intensity forced me to concentrate more upon my Performance Breathing synced with effective hip snap. The 25s demanded perfect structure to absorb the shock of the heavies coming down into Shoulder Park en route to the squat. I'm going to stick with the 25s from now onward.
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By Coach Sonnon (Sonnon) on Monday, September 15, 2003 - 12:14 pm:
9/15/03:
1st (Morning) Session: 45 minutes
Fartlek Mountain sprints
RPE: 8
Comments: Intense variety gave my CNS a needed break to reset.
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By Coach Sonnon (Sonnon) on Tuesday, September 16, 2003 - 11:47 am:
9/16/03:
1st (Morning) Session: (approx. 40 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
14 sets of 8 in 14 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
3 set 5 with two 90lbs dumbbell incline press
RPE: 9
RT: 9
Comments: Strength rushes in. Felt like the nerve impingement from February is totally resolved. KB session kicked my cardio butt, and smoothed it out with some slow-strength incline press to calm down. Packing on meat and hacking off fat was not the intention of this Double-D, but that's exactly the by-product. I've definitely grown significantly thicker in the chest, shoulders, arms and back, while getting leaner. Guess we'll have to name this program the Double-D Hack & Pack.
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By Coach Sonnon (Sonnon) on Tuesday, September 16, 2003 - 07:10 pm:
9/16/03:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Foot waves
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (approx. 20 minutes)
Two 25 pound Clubbells
14 sets of 8 in 14 minutes
Combination Routine: Clean & Side Sumo
RPE: 9
RT: 9
Comments: What an amazing session tonight! This was the greatest cardio challenge to date. The Clubbell Side Sumo is definitely an intermediate level difficulty on movement complexity, but once you get the groove, it's like a monster machine! The hip snap with the Clubbell Side Sumo is more powerful than any other exercise or equipment I've found, simply because of the nature of the swing and pull of a weighted implement in each hand. The independent but bilateral stabilization while punching the feet into the floor just rocks. Add Performance Breathing into the mix and this is an ultimate core thrasher. I'm really pleased with this evening.
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By Coach Sonnon (Sonnon) on Wednesday, September 17, 2003 - 04:45 pm:
9/17/03:
1st (Morning) Session: 40 minutes
60 Quad Hops - warm-up
Fartlek Mountain sprints
RPE: 9
Comments: Pushed it a little harder than last time... forgot this was an active recovery day. However, I may be throwing another session out in my gym tonight. Feeling a little froggy.
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By Coach Sonnon (Sonnon) on Wednesday, September 17, 2003 - 07:20 pm:
9/17/03:
2nd (Evening) Session: 20 minutes
5X5 ultra-thick grip hammer curls with 122lbs (battleship) chain link
RPE: 9
RT: 9
Comments: Just a little fun, but I think I went a little too much into tomorrow morning's Double-D reserves. Live and learn.
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By Coach Sonnon (Sonnon) on Thursday, September 18, 2003 - 01:35 pm:
9/18/03:
1st (Morning) Session: (approx. 40 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
12 sets of 9 in 12 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
3 set 5 with two 90lbs dumbbell incline press
RPE: 8
RT: 9
Comments: Strong, strong day. You got to love them... because they're always a surprise and sometimes fleeting. Wish I could bottle this stuff.
Flew through the KB session, and pounded out a few DB grinds to bring it back down.
I notice that I'm hitting Circulo-Respiratory Distress around set 4 and once through set 6, it just gets easier and easier. CRD's coming earlier with each session, which shows me that I'm turning my CNS "on" faster. This gives me greater neural drive in my grinds, and just makes my metabolism sing throughout the day. In my estimation, this may be the greatest benefit of strength endurance training to everday people who are not training for a specific sport.
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By Christian Rubio (Crubio) on Thursday, September 18, 2003 - 02:26 pm:
Good training coach, do you think that the strength you had today had anything to do with the trainings you did yesterday?
Chris
P.S. I thought I'd sneak this in somewhere, my back has felt better today than ever thanks to WW I did yesterday! I even woke up 100% Pain Free! A first since my accident on 7/11/03
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By Coach Sonnon (Sonnon) on Thursday, September 18, 2003 - 03:37 pm:
9/18/03:
2nd (Afternoon) Session: (90 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Foot waves
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
30 minute mountain trail run (2 miles)
Comments: Great day, today. Love them while they last.
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By Coach Sonnon (Sonnon) on Thursday, September 18, 2003 - 03:44 pm:
Chris,
It's hard to tell. I'm going to try and repeat the energy level by continuing "assistance" grinds. Then, if the energy level and performance remain high while maintaining a high RPE and RT remain, I'm going to omit the assistance grinds and see if the energy and performance drop off.
The other theory I have is that DOUBLE-D strength endurance training on a daily split activates the CNS to a higher degree than any other method I've experienced.
Basically, since I'm starting the morning with a density cycle, and I break through CRD, then I excite my CNS for the next 12 hours. If I hit another density cycle at night and break through the CRD there too, then my CNS is still excited throughout my night giving me a very restful sleep. I think this is giving me a cumulative effect of a massive energy increase. This is my second consecutive DOUBLE-D which is why I believe it may be a cumulative effect. From my research this cumulative effect (as long as I keep hitting consecutive DOUBLE-Ds) will continue to increase for 6 months before tapering off and plateauing.
s
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By Coach Sonnon (Sonnon) on Thursday, September 18, 2003 - 08:55 pm:
9/18/03:
3rd (Evening) Session: (approx. 20 minutes)
Two 25 pound Clubbells
12 sets of 9 in 12 minutes
Combination Routine: Clean & Side Sumo
RPE: 9
RT: 9
Comments: Hard. Arms, back and legs all fried. I believe it's the hip snap coming out of a loaded rock-bottom lateral stepped squat that makes this just... hell. I had more in me, but not much I think. At 9 RPM, I only have a 15 second rest period. I don't see more than 2 more reps before one continous set (no rest period). The 25s are just lethal.
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By Coach Sonnon (Sonnon) on Friday, September 19, 2003 - 12:06 pm:
9/19/03:
1st (Afternoon) Session: (90 minutes)
30 minute fartlek mountain sprints
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Foot waves
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Comments: Good day, but a tad sluggish. I notice a repeating pattern that whenever I feel sluggish, I harbor the least motivation to do my pelvic and lumbar DROM exercises. However, without fail or exception, whenever I push through and do these smoothly and slowly, the sluggishness disintegrates and my energy returns. I suspect this regards the large ligaments and thick tendons (actually the largest in the body) engaged in my DOUBLE-D cycle, which leaves heavy doses of residual tension on the muscles. The Z-Health DROM discharges the tension stored there - revitalizing my energy. Lesson learned which I hope to remember every day.
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By Coach Sonnon (Sonnon) on Saturday, September 20, 2003 - 10:26 am:
9/19/03:
2nd (Evening) Session: (20 minutes)
5X5 hammer curls with 122lbs chain link
1X5 15lbs Clubbell Swipes
2X5 20lbs Clubbell Swipes
3X5 25lbs Clubbell Swipes
1X5 15lbs Clubbell Mill
2X5 20lbs Clubbell Mill
3X5 25lbs Clubbell Mill
Comments: Forgot to add this last night. Headed out for morning session now.
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By Coach Sonnon (Sonnon) on Saturday, September 20, 2003 - 11:16 am:
9/20/03:
1st (Morning) Session: (approx. 20 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
10 sets of 10 in 10 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
RPE: 10
RT: 8
Comments: Well, that was the toughest session thus far. At set#4 CRD hit hard. I pushed through, but it was an all-out 10 RPE. I believe I need to cut out the extra lifts I'm doing on my off-days. In all likelihood, it may be sapping my strength for my work-days. Or... my inner pansy's kungfu was stronger today.
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By Coach Sonnon (Sonnon) on Saturday, September 20, 2003 - 10:35 pm:
9/20/03:
2nd (Evening) Session: (approx. 20 minutes)
Shoulder DROM
Elbow DROM
Two 25 pound Clubbells
10 sets of 10 in 10 minutes
Combination Routine: Clean & Side Sumo
with 4 sets of 5 incline (two 90lbs) dumbbell press in the rest periods between every two Clubbell sets
RPE: 10
RT: 9
Comments: Had to skip afternoon session - family trip. Decided to play with the post-tetanic facilitation phenomenon and supersetted the Clubbell density session with the heavy dumbbell incline presses. Clubbells absolutely sang through the session, but I was totally quivering by the end. Poured myself in for a hot bath and a nap.
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By Coach Sonnon (Sonnon) on Monday, September 22, 2003 - 01:13 pm:
9/22/03:
1st (Morning) Session: (approx. 40 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
10 sets of 10 in 10 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
3 sets of 6 with two 90lbs dumbbells - incline bench press
RPE: 9
RT: 9
2nd (Afternoon) Session: (40 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Foot waves
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Comments: Technique is well-oiled and cruising easily. Redid last sessions numbers because of the previous 10RPE. Dropped down to 9RPE, but I'm going to wait until 8RPE before going to the next step.
Super strength gain, despite the density training being cardi-abolical. Immediately chasing the density training with some heavy incline grinds is having a significant impact on technique development, strength gain as well as the welcomed-but-not-intended size development. DOUBLE-D truly packs on the meat.
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By Coach Sonnon (Sonnon) on Monday, September 22, 2003 - 08:01 pm:
9/22/03:
3rd (Evening) Session: (approx. 30 minutes)
Shoulder DROM
Elbow DROM
Two 25 pound Clubbells
10 sets of 10 in 10 minutes
Combination Routine: Clean & Side Sumo
with 7 sets of 5 ultra-thick grip hammer curls with 122lbs chain link
RPE: 8
RT: 10
Comments: Good session. Strength gains today confirmed. Going to the next step on the 24th. The Clubbell technique just amazes me. This hip snap is so powerful and so unique to this equipment. I believe it is important though in light of recent emails about this DOUBLE-D "Hack and Pack" cycle to share the difference in technique between Olympic Clubbell Sport (ultra-high volume) and normal Clubbell athleticism.
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By Coach Sonnon (Sonnon) on Tuesday, September 23, 2003 - 10:05 am:
Some people have been emailing me regarding the anchor chains I lift. Here's a link to where you can purchase them: Atomic Athletic with a picture of Dr. Ken Leistner pulling a few on a harness.
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By Coach Sonnon (Sonnon) on Tuesday, September 23, 2003 - 10:08 am:
Sorry, just double-checked. Atomic Athletic offers a link that's approx. half the weight of mine, which is stamped 122lbs.
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By Coach Sonnon (Sonnon) on Tuesday, September 23, 2003 - 09:47 pm:
9/23/03:
1st (Afternoon) Session: (70 minutes)
30 minute fartlek mountain sprints
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Foot waves
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
2nd (Afternoon) Session: (45 minutes)
Grappling session
Comments: Stiff today, considering an additional day of rest tomorrow.
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By Coach Sonnon (Sonnon) on Wednesday, September 24, 2003 - 12:38 pm:
9/24/03:
1st (Morning) Session: (approx. 40 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
10 sets of 11 in 10 minutes
Combination Routine: Power Clean & Push Press
3 sets of 6 with two 90lbs dumbbells - incline bench press
RPE: 7
RT: 9
Comments: Lumbar region feeling tight - presumably from yesterday's grappling demonstration I did with Beefcake Szolek. Modified this morning's KB routine to a power Clean with Push Press without the deep squat catching the clean. The change removed the Circulo-Respiratory Distress, since the deep squat contained more "cardio-ness" since more of the body worked. It was more of local muscular endurance than cardio-endurance. However, it did give me a bit of a lower-back reprieve. The power clean and press qualifies as an assistance lift for my normal routine.
As a result, the dumbbell incline cruised like silk. I'm going to push it to 3 sets of 7, and when I get to 3 sets of 8 drop down to 4 sets of 5 and work up again. I'll keep that up until I get to 5X5 - which should pair along with the progression of the DOUBLE-D's conclusion.
I noticed there's a slight wrist flip which allows the KB to descend without interruption at the chest rack. It's fully grooved now, and allows me to concentrate on the positive upward explosion without expending effort on the return to dead hang. Great little technical addition.
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By Coach Sonnon (Sonnon) on Wednesday, September 24, 2003 - 08:47 pm:
9/24/03:
2nd (Afternoon) Session: (approx. 45 minutes)
Hike with 40lbs backpack
3rd (Evening) Session: (approx. 30 minutes)
Shoulder DROM
Elbow DROM
Two 25 pound Clubbells
10 sets of 11 in 10 minutes
Combination Routine: Swipe
RPE: 9
RT: 9
Comments: Decided to keep taking it easy on this lower back tightness from yesterday's grappling, so I did my Clubbell session with Swipes instead of Side Sumos. The interesting thing was noticing more and more that Clubbell Sport swinging involves different technical variations. For instance, the competitive Swipe projects to a lateral back position, swinging somewhat under the armpits rather than towards the erectors. The elbows remain pulled in towards the centerline, but tend to project slightly to the 45 degree angles. There's definitely a key groove here in the technique to optimize competitive technique. I believe my next cycle will focus on vamping up my competitive numbers in Clubbell Sport.
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By Bill Fox (Bfox) on Thursday, September 25, 2003 - 06:18 am:
Coach
Trying to percieve this difference in CB position in Swipe. Are you saying that the CBs remain farther apart as they come behind, ie more in line with the elbows - as opposed to the CBs being closer ie more in line with the erectors? Why this change for OCS style as opposed to BASAC as just an excercise?
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By Coach Sonnon (Sonnon) on Thursday, September 25, 2003 - 07:21 am:
Bill, presumably this is the same distinction between volume technique in GS and training technique in KB lifting: find the most efficient (non-injurious) groove for the Clubbells to carry. (If I remember correctly some strength coaches believe if you're learning the snatch for fitness and not OLY competition, then the power version suffices.)
Basically, the Swipe is completed in single repetitions, pausing in Back Position. OCS Swipes spring under the armpit without pause into the next projection. You can see the difference between the Swipe in the OCS video demo at www.clubbell.tv/clubbellsport.html and the normal training technique at the end of the CT4CS video.
Students must begin with the training technique in order to understand the nuances that activate the technique. Then, once conditioned properly, they can progress on to a high-volume groove. But it's just a preference used in competition. There are Clubbell athletes who use the training technique very well for competitive numbers.
Let me know if that helps.
s
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Discus: Personal Training Logs: Sonnon’s Double-D Hack & Pack
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During the course of this program, the training just "hacked" off any fat I had left and "packed" on muscle I had not expected to such a great degree that I named the cycle, Double-D Hack & Pack - the ultimate balance of fat burn and muscle building. I originally began this program because of river kayaking. Here's the story:
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By Coach Sonnon (Sonnon) on Friday, September 5, 2003 - 09:54 am:
River kayaking involves a great deal of core stability and maneuvering to control the kayak in wash. After completing the Double Density Death March, I felt compelled to run. My body didn't feel like a break yet, despite completing two sets of 100 yesterday. I just couldn't walk by my gym on my way out to the forest. So I went in only to find the 25 lbs Clubbells and the 32kg KB and completed the following:
3 sets of 12 of Clean to Shoulder Park into a rock-bottom lateral (side-stepped) squat, right back into a basic arm swing and repeat; with two 25lbs. Clubbells
Followed by:
6 sets of 12 Long-cycle (rock-bottom) Clean & Push Press with 72lbs KB
Tomorrow, I'm going to crunch out the numbers to march these out to sets of 100. And I'll break these into AM/PM sessions interspersed with a Dynamic Mobility session to ensure no loss of mobility and the total release of any residual tension.
I don't think I neglected by my lower body in the prior session considering that the Clubbells involved a partial squat with each rep, but I'm going to go ahead and flush out this cycle anyway.
The high volume and exercise selection (no OH grinds) should prevent any slow-strength from competing with my stroke stamina.
s
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By Bill Fox (Bfox) on Friday, September 5, 2003 - 10:49 am:
6x12 l/r long cycle CJ is amazing. Is your plan to go 50L/50R, which is inhuman or 100L/100R which is well, impossible, I think.
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By Coach Sonnon (Sonnon) on Friday, September 5, 2003 - 11:16 am:
Bill,
My goal is one continuous set of 100 evenly distributed btw both arms - could be 40/40-20/20-20/20-10/10 or any variation therein non-stop without parking (only from dead-hang.)
And it's really only about form efficiency and pace/breathing. I prefer the C&J over the snatch because, well... the movement skill of the clean (and its opposite motion, the jerk) I've worked on for seven years as part of ROSS training (called "Method 2.") Who knows if the martial art movement derived from the kettlebell or vice versa?
In truth, the Clubbell Cleaned Side-squats with the 25s are much more demanding. I'm feeling zealous and may begin this evening.
s
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By Bill Fox (Bfox) on Friday, September 5, 2003 - 12:25 pm:
Ah,that makes sense. I have used that protocol quite a bit in bringing up my GS #s. Going to try those side squats next week. It's good the jerk is getting love from you, as it only gets dirty looks from me!
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By Coach Sonnon (Sonnon) on Friday, September 5, 2003 - 12:57 pm:
The KB snatch is really a unnecessarily redundant exercise for Clubbell lifters which covers the top position more than any other equipment - probably why my body probably doesn't prefer it.
That said, my wife would wonder which jerk needs more love. :)
s
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By Coach Sonnon (Sonnon) on Friday, September 5, 2003 - 07:52 pm:
1st (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Glad I took the evening off. DOMS took a full 24 to kick in and this morning's heavy Double-D sneaked in right before the gate of the soreness. Hit the Dynamic Mobility Z-Health session thoroughly to discharge some building issues up the erectors and to the insertion points in my left shoulder girdle. Not beginning the Double-D until Sunday. Tomorrow will be another thorough Dynamic Mobility Z-Health session, maybe both AM/PM to ensure that I'm starting clean-slate without residual muscle tension, when I go AM/PM with heavy KB and Clubbells.
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By Coach Sonnon (Sonnon) on Saturday, September 6, 2003 - 02:49 pm:
9/6/03:
1st (Afternoon) Session: (50 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Serious glute DOMS after yesterday. Weird piriformis tweak. Need to video pelvic/lumbar stabilization in squat-jerk form. Because of the high density, moderate intensity I'm considering taking two days off in between sessions of the Double-D. I was chock full of crepitus today, but that could have been because I sandwiched the new cycle immediately after the end of the prior Double-D (duh.) Worked out all the crunchiness with the Z-Health Dynamic Mobility to ensure no residual tension and prehab any potential injuries. Left erectors still tense and chaining up to my left trap, scalene and delt. Going to do some Chain Reaction Diagnostics tonight to check if it's not from poor form in the Lateral Squats. So far – hyper mobilizing the right ankle and foot is resolving it… but I want to correct the imperfect form to thwart its reoccurrence.
Time to for the new Double-D: moderately heavy, rapidly hard and relatively infrequent.
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By Kevin Herring (Herring) on Saturday, September 6, 2003 - 07:12 pm:
Coach,
Currently I'm performing Double-D's alternating days with KB's and CB's. How important is perfroming both in the same day to your end goal? I read somewhat that both in the same day is part of the journey. Just would like to know your thoughts in the process.
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By Coach Sonnon (Sonnon) on Saturday, September 6, 2003 - 07:21 pm:
Kevin,
There's a balance for which I'm striving between neuro-muscular and neurological stimulation with recovery and rest. To put it in basic terms, go over 24 hours and your fully rested. At around 12 hours with the inclusion of Dynamic Mobility exercises, you can be fully recovered (since it discharges any residual muscular tension), but not fully *rested*. What I mean by rest is that your neurology is still in an excited state; you're still operating at a higher level.
If I include a second session closer to that 12 hour marker, I can sustain the neurological excitement level... and increase it. If I go to or over that 24 hour marker, then I'm rested and I reset my stimulation level.
When dealing with this level of volume and density, you can supercharge a download into your muscle software. It's like temporarily having extra RAM to operate your computer.
But one needs to take proactive measures to release stored tension, or micro-trauma will accumulate into injury. This is why I add in a third session sandwiching the two lift sessions - Z-Health's Dynamic Mobility.
Basically, the sum total training effect (neurological stimulation) increases from hour 1 to hour 11, peaks at approx. 12 hours decreasing to reset at 24. The closer you move from 12 hours back to 1 hour (from the 1st lift session), the more you impinge upon recovery. This time corridor varies based upon the individual I have found: some athletes recover faster, others slow; some rest more easily, some less easily.
If you space out your sessions beyond 24 hours, I'd suggest concentrating on one lift (either just KBs or just CBs) for the cycle rather than alternating.
This is also why the lifts need to be similar in physical as well as identifcal in physiological profile.
If that doesn't make sense, I'll try and state it another way.
Have a great cycle, amigo!
s
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By Kevin Herring (Herring) on Sunday, September 7, 2003 - 07:19 am:
I was adding mine on to the end of my regular sessions as a type of weighted GPP. This is an effort to increase work-capacity and strengthen some weaknesses. Forearm/Wrist/Grip (CB power Clean + Arm Pit Cast + BAS) & lower back/posterior chain (KB Two hand Swing)
Your explanation is very understandable. By catching the peak (12 hrs.) your able to higher collectively than you can separatly.
Did I get close?
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By Coach Sonnon (Sonnon) on Sunday, September 7, 2003 - 07:28 am:
On the money, Kevin. Just be careful with over-training. What may seem fine now may become too much very fast as 100 reps approaches.
Stay tuned for my article on DOUBLE-D coming in the next few days to Circular Strength Training Magazine.
Keep us posted on your progress.
s
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By Kevin Herring (Herring) on Sunday, September 7, 2003 - 07:37 am:
Mostly an experiment. 20 sets of 5 was harder that the 17 sets of 6. Adatation I would guess. But grip and lower back not sore but...more in touch with those parts. (I feel like I could crush a cue ball) Core feels... solid.
So at this point I'm not too far. If this competes with regular sessions then I'll cut it back or out.
Just trying new ground.
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 08:43 am:
Kevin, that's an indication that total duration of volume training (strength-endurance) is more of an issue than rest period compression (recovery). Stick with 20 of 5 until it becomes easy, then go to the next step.
s
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 08:51 am:
9/8/03:
1st (Morning) Session: (approx. 20 minutes)
One 77 pound KB
10 sets of 5 in 10 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
Comments: Yesterday did something I rarely do. I took a glorious 2 hour nap in the afternoon instead of training. Super excited I did because my training motivation today was back to normal. First sign of over-training is... fatigue and lack of motivation. Der.
Strength gave before strength-endurance. On the final three sets, I went to final rep with good form possible with the 77, then immediately substituted the 53. I'll be adding a set a session up to 20 sets. The goal for me is total volume (not body-building), so it's set completion rather than muscle-failure that concerns me. I'll be sticking here until I finish this with all 77s.
Arms and shoulders not phased, which was no surprise. It was the addition of the full rock-bottom squat before the jerk which held the strength deficit. That's what I surmised so I'm happy I went with this DOUBLE-D. The skill needs refinement, so I practiced with the 53 before my session. I may groove a 10-20 reps tomorrow if the way looks clear spread throughout the day to allow for recovery from today.
The Heavy Clubbells (25 pounders) come tonight!
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 09:23 am:
9/8/03:
2nd (Morning) Session: (approx. 10 minutes)
One 53 pound KB
10 sets of 5 in 10 minutes
Combination Routine: Long-cycle Clean and Squat Jerk with the 53lbs KB
Comments: Went ahead and finished the other 10 sets with the 53. This is what I'll do from now on but without the 30 minute break. Silly inner pansy.
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 09:54 am:
Eleven people have emailed me in less than 30min asking me how to technically perform the rock-bottom Clean & Push Press.
Here's the technical progression of the routine:
Clean the KB to Chest Park; as you're catching the KB in the rack begin downward to,
Complete a rock-bottom front squat; then
Push press the KB to top position on your way up.
Return to rack on your chest, and
Back to a dead-hang (not a "hang clean")
Repeat reps from dead-hang until set completes.
If anyone has any more questions, please just post them here to conserve time. Thanks.
No, to those of you who asked; this is not my creation. It was inspired when I was in Moscow by a former member of the Russian nat'l Judo team who said it was one of their core KB grappling exercises.
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By Kevin Herring (Herring) on Monday, September 8, 2003 - 10:28 am:
Thanks Coach,
With duration of volume training (strength-endurance) being more of an issue than rest period compression (recovery). Would I be better served trying 20 sets of 6 as the next step or continuing on the rest compression?
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 09:22 pm:
Try it and report back.
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By Coach Sonnon (Sonnon) on Monday, September 8, 2003 - 09:32 pm:
9/8/03:
3rd (Afternoon) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
4th (Evening) Session: (approx. 20 minutes)
Two 25 pound Clubbells
15 sets of 6 in 15 minutes
Combination Routine: Clean and Side Sumo Squat
Comments: Beautiful Dynamic Mobility session! Released a tweak in my neck, and some super tight hams from this morning's deep squat rack of the 77lbs KB.
But this eve realized at about set #10 that my grip was totally cooked. There's really no way around it. Either Cleaning to Order from a dead-hang and then eccentrically Wrist Casting to Shoulder Park, or swinging in Pendulum to Order and then braking to Shoulder Park - both fry FAST in a high density protocol. Regardless, the deep side step into a slow Sumo Squat severely fried my hams and glutes. That was the goal.
Since I'm alternating the side step left-right, I increased the rep/set to 6 to keep it even. As I am still adjusting to the new weight and volume, my form deteriorated early. I stopped at set 15 and called it a day.
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By Coach Sonnon (Sonnon) on Tuesday, September 9, 2003 - 02:30 pm:
9/9/03:
1st (Afternoon) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Comments: DOMS in gluts, hams and quads something fierce. Good. Worked out some minor crepitus in the wrists and neck (chained to the DOMS). If DOMS subside by tomorrow, I'm going to drop a weight increment and complete full volume requirements. I'll reassess again the day after. I think that I should have only changed one variant: intensity (Clubbell and KB weight) or complexity (of the routine), especially since the density changed with the cycle reset.
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By Coach Sonnon (Sonnon) on Wednesday, September 10, 2003 - 09:58 am:
9/10/03:
1st (Morning) Session: (approx. 30 minutes)
One 53 pound KB
20 sets of 5 in 20 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
RPE: 4-5
RT: 9-10
Comments: Well, I dropped down to the 53 to test my hypothesis that I changed one to many variables (intensity, complexity and density) when I began. It was an easy session - an RPE of about 5 and an RT of about 9 (stalled a couple times in bottom squat position on last two sets - lost the S.E.E.)
Since I was right, I'm going to stay with the 53 and complete this cycle with the C&SJ. I'm going to check this evening with the Clubbells the same suspicion by dropping back to the 20s but staying with the increased complexity of the Side Sumos.
My idea will be to complete this cycle, then return to the less sophisticated KB C&J and Clubbell BASAC with increased weight (77 and 25s, respectively). Finish that cycle. Then return back to this cycle's exercise selection (C&SJ, Side Sumos) with the bigger weight.
However, I'm also cooking on trying a different protocol to inject an alternating intensity within the current density cycle. We'll see.
Regardless, good form - good training.
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By Coach Sonnon (Sonnon) on Wednesday, September 10, 2003 - 01:50 pm:
9/10/03:
2nd (Afternoon) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Comments: Residual soreness in quads from two days ago. Was reluctant to do the FCBD and leg infinities, but glad that I did. Afterwards all DOMS subsided and I'm rather certain for good.
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By Coach Sonnon (Sonnon) on Wednesday, September 10, 2003 - 07:18 pm:
9/10/03:
3rd (Evening) Session: (approx. 25 minutes)
Shoulder ROM
Elbow ROM
Two 20 pound Clubbells
20 sets of 6 in 20 minutes
Combination Routine: Clean and Side Sumo Squat
RPE: 5
RT: 9
Comments: Well, that was much easier than it had been the first time. Granted I used 25s prior. I'm going to go ahead and return to 25s next session for 20/6/20 again, and see the result. Same for the 77lbs KB in the morning session.
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By Coach Sonnon (Sonnon) on Thursday, September 11, 2003 - 12:55 pm:
9/11/03:
1st (Morning) Session: 40 minutes
Mountain trail running
RPE: 6-7
Comments: To break up some residual tension and soreness in my quads and hams, I took off alternating sprints with the Effortless Running gait. Felt great.
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By Coach Sonnon (Sonnon) on Friday, September 12, 2003 - 01:10 pm:
9/12/03:
1st (Morning) Session: (approx. 30 minutes)
One 53 pound KB
15 sets of 7 in 15 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
RPE: 8-9
RT: 8
Comments: Okay, for some reason I spaced it and thought that this was my next progression step. It was intended to be 18/6/18. It kicked my cardio pansy butt, and my form wavered on the final sets. So, I'm going to repeat this step (as was intended originally anyway.) Adding in the full squat while catching the KB in the rack after the clean just makes the C&J grueling. It's an outstanding full body exercise and the unilateral stabilization just sizzles the CNS.
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By Coach Sonnon (Sonnon) on Friday, September 12, 2003 - 01:57 pm:
9/12/03:
2nd (Afternoon) Session: (90 minutes)
30 minute long board carving session
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Comments: Since Doug Szolek's interning with me right now, he's joining me for my afternoon sessions. Session felt great. Triceps are a little tweaked - perhaps from those last deviations from form in the morning session. Lower back was tight, but the Warrior Wellness pelvic ROM exercises resolved it pronto. My fat percentage continues to drop through the floor causing me to need extra food. Weight loss is way too easy for me being a 'fast burner' so I need to remember to eat more. I have to admit to years of sucking weight to make my weight class in Sambo - and now, it's unfortunately easy for me to not acknowledge hunger (and low blood sugar) until it's too late and I crash. Putting in an extra meal of free-range chicken eggs immediately after the noon session from this time forward to protein up.
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By Coach Sonnon (Sonnon) on Friday, September 12, 2003 - 06:51 pm:
9/12/03:
3rd (Evening) Session: (approx. 25 minutes)
Shoulder ROM
Two 20 pound Clubbells
18 sets of 7 in 18 minutes
Combination Routine: Clean and Side Sumo Squat
Vibration drills in between sets
RPE: 6
RT: 9
Comments: Technique's grooving nicely. Save a few deviant reps, all are reaching Shoulder Park with such little impact as to be imperceptible - Shock Absorption is working wonders. Now that the technique is grooved, I've increased the tempo enough to activate the cardio challenge. I learned years ago that to go for high volume without proper form spells disaster (unfortunately, I learned the hard-way.)
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By Coach Sonnon (Sonnon) on Saturday, September 13, 2003 - 03:41 pm:
9/13/03:
1st (Afternoon) Session: (75 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
One 77 pound KB
6 sets of 10 (r/l) Cleans with screwing rack holds
RPE: 6
RT: 9
One 45 pound Clubbells
2 sets of 10
Combination Routine: 2 Handed Hammer Swings (clockwise/counter-clockwise)
RPE: 8
RT: 8
Comments: Great session - resolved some residual tension in lower lumbar. Need to check pelvic form next session on upper numbers. Regardless it's released now. Since I'm going for a big hike up Mt. Baker tomorrow, I did some SPP work afterwards with the 77lbs KB and the Bruiser Clubbell.
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By Coach Sonnon (Sonnon) on Sunday, September 14, 2003 - 11:28 am:
9/14/03:
1st (Morning) Session: (approx. 30 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
15 sets of 7 in 15 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
1 set of 90lbs dumbbell negatives
1 set of 122lbs thick bar chain link press
RPE: 8
RT: 9
Comments: Easier, but not by much. Unless the Clubbell session this evening is a breeze, I'm going to stay at this step once more to ensure that the adaptation latches in.
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By Coach Sonnon (Sonnon) on Sunday, September 14, 2003 - 06:52 pm:
9/14/03:
2nd (Afternoon) Session: (35 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (approx. 20 minutes)
Two 25 pound Clubbells
15 sets of 7 in 15 minutes
Combination Routine: Clean & Side Sumo
RPE: 7
RT: 9
Comments: The afternoon DROM session went slowly. Residual tension and class II soreness murked the waters, but by the end I was back to normal - energized.
Went up to 25s experimentally this evening. I did better than with the 20s. I believe the increased intensity forced me to concentrate more upon my Performance Breathing synced with effective hip snap. The 25s demanded perfect structure to absorb the shock of the heavies coming down into Shoulder Park en route to the squat. I'm going to stick with the 25s from now onward.
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By Coach Sonnon (Sonnon) on Monday, September 15, 2003 - 12:14 pm:
9/15/03:
1st (Morning) Session: 45 minutes
Fartlek Mountain sprints
RPE: 8
Comments: Intense variety gave my CNS a needed break to reset.
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By Coach Sonnon (Sonnon) on Tuesday, September 16, 2003 - 11:47 am:
9/16/03:
1st (Morning) Session: (approx. 40 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
14 sets of 8 in 14 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
3 set 5 with two 90lbs dumbbell incline press
RPE: 9
RT: 9
Comments: Strength rushes in. Felt like the nerve impingement from February is totally resolved. KB session kicked my cardio butt, and smoothed it out with some slow-strength incline press to calm down. Packing on meat and hacking off fat was not the intention of this Double-D, but that's exactly the by-product. I've definitely grown significantly thicker in the chest, shoulders, arms and back, while getting leaner. Guess we'll have to name this program the Double-D Hack & Pack.
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By Coach Sonnon (Sonnon) on Tuesday, September 16, 2003 - 07:10 pm:
9/16/03:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Foot waves
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (approx. 20 minutes)
Two 25 pound Clubbells
14 sets of 8 in 14 minutes
Combination Routine: Clean & Side Sumo
RPE: 9
RT: 9
Comments: What an amazing session tonight! This was the greatest cardio challenge to date. The Clubbell Side Sumo is definitely an intermediate level difficulty on movement complexity, but once you get the groove, it's like a monster machine! The hip snap with the Clubbell Side Sumo is more powerful than any other exercise or equipment I've found, simply because of the nature of the swing and pull of a weighted implement in each hand. The independent but bilateral stabilization while punching the feet into the floor just rocks. Add Performance Breathing into the mix and this is an ultimate core thrasher. I'm really pleased with this evening.
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By Coach Sonnon (Sonnon) on Wednesday, September 17, 2003 - 04:45 pm:
9/17/03:
1st (Morning) Session: 40 minutes
60 Quad Hops - warm-up
Fartlek Mountain sprints
RPE: 9
Comments: Pushed it a little harder than last time... forgot this was an active recovery day. However, I may be throwing another session out in my gym tonight. Feeling a little froggy.
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By Coach Sonnon (Sonnon) on Wednesday, September 17, 2003 - 07:20 pm:
9/17/03:
2nd (Evening) Session: 20 minutes
5X5 ultra-thick grip hammer curls with 122lbs (battleship) chain link
RPE: 9
RT: 9
Comments: Just a little fun, but I think I went a little too much into tomorrow morning's Double-D reserves. Live and learn.
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By Coach Sonnon (Sonnon) on Thursday, September 18, 2003 - 01:35 pm:
9/18/03:
1st (Morning) Session: (approx. 40 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
12 sets of 9 in 12 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
3 set 5 with two 90lbs dumbbell incline press
RPE: 8
RT: 9
Comments: Strong, strong day. You got to love them... because they're always a surprise and sometimes fleeting. Wish I could bottle this stuff.
Flew through the KB session, and pounded out a few DB grinds to bring it back down.
I notice that I'm hitting Circulo-Respiratory Distress around set 4 and once through set 6, it just gets easier and easier. CRD's coming earlier with each session, which shows me that I'm turning my CNS "on" faster. This gives me greater neural drive in my grinds, and just makes my metabolism sing throughout the day. In my estimation, this may be the greatest benefit of strength endurance training to everday people who are not training for a specific sport.
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By Christian Rubio (Crubio) on Thursday, September 18, 2003 - 02:26 pm:
Good training coach, do you think that the strength you had today had anything to do with the trainings you did yesterday?
Chris
P.S. I thought I'd sneak this in somewhere, my back has felt better today than ever thanks to WW I did yesterday! I even woke up 100% Pain Free! A first since my accident on 7/11/03
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By Coach Sonnon (Sonnon) on Thursday, September 18, 2003 - 03:37 pm:
9/18/03:
2nd (Afternoon) Session: (90 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Foot waves
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
30 minute mountain trail run (2 miles)
Comments: Great day, today. Love them while they last.
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By Coach Sonnon (Sonnon) on Thursday, September 18, 2003 - 03:44 pm:
Chris,
It's hard to tell. I'm going to try and repeat the energy level by continuing "assistance" grinds. Then, if the energy level and performance remain high while maintaining a high RPE and RT remain, I'm going to omit the assistance grinds and see if the energy and performance drop off.
The other theory I have is that DOUBLE-D strength endurance training on a daily split activates the CNS to a higher degree than any other method I've experienced.
Basically, since I'm starting the morning with a density cycle, and I break through CRD, then I excite my CNS for the next 12 hours. If I hit another density cycle at night and break through the CRD there too, then my CNS is still excited throughout my night giving me a very restful sleep. I think this is giving me a cumulative effect of a massive energy increase. This is my second consecutive DOUBLE-D which is why I believe it may be a cumulative effect. From my research this cumulative effect (as long as I keep hitting consecutive DOUBLE-Ds) will continue to increase for 6 months before tapering off and plateauing.
s
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By Coach Sonnon (Sonnon) on Thursday, September 18, 2003 - 08:55 pm:
9/18/03:
3rd (Evening) Session: (approx. 20 minutes)
Two 25 pound Clubbells
12 sets of 9 in 12 minutes
Combination Routine: Clean & Side Sumo
RPE: 9
RT: 9
Comments: Hard. Arms, back and legs all fried. I believe it's the hip snap coming out of a loaded rock-bottom lateral stepped squat that makes this just... hell. I had more in me, but not much I think. At 9 RPM, I only have a 15 second rest period. I don't see more than 2 more reps before one continous set (no rest period). The 25s are just lethal.
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By Coach Sonnon (Sonnon) on Friday, September 19, 2003 - 12:06 pm:
9/19/03:
1st (Afternoon) Session: (90 minutes)
30 minute fartlek mountain sprints
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Foot waves
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Comments: Good day, but a tad sluggish. I notice a repeating pattern that whenever I feel sluggish, I harbor the least motivation to do my pelvic and lumbar DROM exercises. However, without fail or exception, whenever I push through and do these smoothly and slowly, the sluggishness disintegrates and my energy returns. I suspect this regards the large ligaments and thick tendons (actually the largest in the body) engaged in my DOUBLE-D cycle, which leaves heavy doses of residual tension on the muscles. The Z-Health DROM discharges the tension stored there - revitalizing my energy. Lesson learned which I hope to remember every day.
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By Coach Sonnon (Sonnon) on Saturday, September 20, 2003 - 10:26 am:
9/19/03:
2nd (Evening) Session: (20 minutes)
5X5 hammer curls with 122lbs chain link
1X5 15lbs Clubbell Swipes
2X5 20lbs Clubbell Swipes
3X5 25lbs Clubbell Swipes
1X5 15lbs Clubbell Mill
2X5 20lbs Clubbell Mill
3X5 25lbs Clubbell Mill
Comments: Forgot to add this last night. Headed out for morning session now.
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By Coach Sonnon (Sonnon) on Saturday, September 20, 2003 - 11:16 am:
9/20/03:
1st (Morning) Session: (approx. 20 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
10 sets of 10 in 10 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
RPE: 10
RT: 8
Comments: Well, that was the toughest session thus far. At set#4 CRD hit hard. I pushed through, but it was an all-out 10 RPE. I believe I need to cut out the extra lifts I'm doing on my off-days. In all likelihood, it may be sapping my strength for my work-days. Or... my inner pansy's kungfu was stronger today.
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By Coach Sonnon (Sonnon) on Saturday, September 20, 2003 - 10:35 pm:
9/20/03:
2nd (Evening) Session: (approx. 20 minutes)
Shoulder DROM
Elbow DROM
Two 25 pound Clubbells
10 sets of 10 in 10 minutes
Combination Routine: Clean & Side Sumo
with 4 sets of 5 incline (two 90lbs) dumbbell press in the rest periods between every two Clubbell sets
RPE: 10
RT: 9
Comments: Had to skip afternoon session - family trip. Decided to play with the post-tetanic facilitation phenomenon and supersetted the Clubbell density session with the heavy dumbbell incline presses. Clubbells absolutely sang through the session, but I was totally quivering by the end. Poured myself in for a hot bath and a nap.
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By Coach Sonnon (Sonnon) on Monday, September 22, 2003 - 01:13 pm:
9/22/03:
1st (Morning) Session: (approx. 40 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
10 sets of 10 in 10 minutes
Combination Routine: Long-cycle (rock-bottom) Clean & Push Press
3 sets of 6 with two 90lbs dumbbells - incline bench press
RPE: 9
RT: 9
2nd (Afternoon) Session: (40 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Foot waves
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Comments: Technique is well-oiled and cruising easily. Redid last sessions numbers because of the previous 10RPE. Dropped down to 9RPE, but I'm going to wait until 8RPE before going to the next step.
Super strength gain, despite the density training being cardi-abolical. Immediately chasing the density training with some heavy incline grinds is having a significant impact on technique development, strength gain as well as the welcomed-but-not-intended size development. DOUBLE-D truly packs on the meat.
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By Coach Sonnon (Sonnon) on Monday, September 22, 2003 - 08:01 pm:
9/22/03:
3rd (Evening) Session: (approx. 30 minutes)
Shoulder DROM
Elbow DROM
Two 25 pound Clubbells
10 sets of 10 in 10 minutes
Combination Routine: Clean & Side Sumo
with 7 sets of 5 ultra-thick grip hammer curls with 122lbs chain link
RPE: 8
RT: 10
Comments: Good session. Strength gains today confirmed. Going to the next step on the 24th. The Clubbell technique just amazes me. This hip snap is so powerful and so unique to this equipment. I believe it is important though in light of recent emails about this DOUBLE-D "Hack and Pack" cycle to share the difference in technique between Olympic Clubbell Sport (ultra-high volume) and normal Clubbell athleticism.
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By Coach Sonnon (Sonnon) on Tuesday, September 23, 2003 - 10:05 am:
Some people have been emailing me regarding the anchor chains I lift. Here's a link to where you can purchase them: Atomic Athletic with a picture of Dr. Ken Leistner pulling a few on a harness.
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By Coach Sonnon (Sonnon) on Tuesday, September 23, 2003 - 10:08 am:
Sorry, just double-checked. Atomic Athletic offers a link that's approx. half the weight of mine, which is stamped 122lbs.
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By Coach Sonnon (Sonnon) on Tuesday, September 23, 2003 - 09:47 pm:
9/23/03:
1st (Afternoon) Session: (70 minutes)
30 minute fartlek mountain sprints
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Foot waves
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
2nd (Afternoon) Session: (45 minutes)
Grappling session
Comments: Stiff today, considering an additional day of rest tomorrow.
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By Coach Sonnon (Sonnon) on Wednesday, September 24, 2003 - 12:38 pm:
9/24/03:
1st (Morning) Session: (approx. 40 minutes)
Shoulder DROM
Elbow DROM
One 53 pound KB
10 sets of 11 in 10 minutes
Combination Routine: Power Clean & Push Press
3 sets of 6 with two 90lbs dumbbells - incline bench press
RPE: 7
RT: 9
Comments: Lumbar region feeling tight - presumably from yesterday's grappling demonstration I did with Beefcake Szolek. Modified this morning's KB routine to a power Clean with Push Press without the deep squat catching the clean. The change removed the Circulo-Respiratory Distress, since the deep squat contained more "cardio-ness" since more of the body worked. It was more of local muscular endurance than cardio-endurance. However, it did give me a bit of a lower-back reprieve. The power clean and press qualifies as an assistance lift for my normal routine.
As a result, the dumbbell incline cruised like silk. I'm going to push it to 3 sets of 7, and when I get to 3 sets of 8 drop down to 4 sets of 5 and work up again. I'll keep that up until I get to 5X5 - which should pair along with the progression of the DOUBLE-D's conclusion.
I noticed there's a slight wrist flip which allows the KB to descend without interruption at the chest rack. It's fully grooved now, and allows me to concentrate on the positive upward explosion without expending effort on the return to dead hang. Great little technical addition.
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By Coach Sonnon (Sonnon) on Wednesday, September 24, 2003 - 08:47 pm:
9/24/03:
2nd (Afternoon) Session: (approx. 45 minutes)
Hike with 40lbs backpack
3rd (Evening) Session: (approx. 30 minutes)
Shoulder DROM
Elbow DROM
Two 25 pound Clubbells
10 sets of 11 in 10 minutes
Combination Routine: Swipe
RPE: 9
RT: 9
Comments: Decided to keep taking it easy on this lower back tightness from yesterday's grappling, so I did my Clubbell session with Swipes instead of Side Sumos. The interesting thing was noticing more and more that Clubbell Sport swinging involves different technical variations. For instance, the competitive Swipe projects to a lateral back position, swinging somewhat under the armpits rather than towards the erectors. The elbows remain pulled in towards the centerline, but tend to project slightly to the 45 degree angles. There's definitely a key groove here in the technique to optimize competitive technique. I believe my next cycle will focus on vamping up my competitive numbers in Clubbell Sport.
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By Bill Fox (Bfox) on Thursday, September 25, 2003 - 06:18 am:
Coach
Trying to percieve this difference in CB position in Swipe. Are you saying that the CBs remain farther apart as they come behind, ie more in line with the elbows - as opposed to the CBs being closer ie more in line with the erectors? Why this change for OCS style as opposed to BASAC as just an excercise?
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By Coach Sonnon (Sonnon) on Thursday, September 25, 2003 - 07:21 am:
Bill, presumably this is the same distinction between volume technique in GS and training technique in KB lifting: find the most efficient (non-injurious) groove for the Clubbells to carry. (If I remember correctly some strength coaches believe if you're learning the snatch for fitness and not OLY competition, then the power version suffices.)
Basically, the Swipe is completed in single repetitions, pausing in Back Position. OCS Swipes spring under the armpit without pause into the next projection. You can see the difference between the Swipe in the OCS video demo at www.clubbell.tv/clubbellsport.html and the normal training technique at the end of the CT4CS video.
Students must begin with the training technique in order to understand the nuances that activate the technique. Then, once conditioned properly, they can progress on to a high-volume groove. But it's just a preference used in competition. There are Clubbell athletes who use the training technique very well for competitive numbers.
Let me know if that helps.
s