kMaclennan
05-05-2004, 12:28 PM
Facing the possiblity of being deactivted was the kick up the ass I needed to finally start posting my program log! I had sought advice a few months back and was very grateful for Coach Sonnan's words of wisdom. (here was his reply for anyone interested)
'Quote:
1. I want to begin to build some lean muscle, I don't have a specific target amount here. I just want to begin the process in this 12 week cycle.
2. I want to start to increase my total body strength for 'combat' -by combat I mean sparring/grappling in the ring/mat and if required, survival on the street) In particular I want to focus on my upper body, primarily grip strength. I have quite slender hands, wrists and forearms. These are weak areas that require attention and are of primary focus in this cycle.
3. I want to increase my endurance for 'combat'. It would be nice not to be exhaustedafter the first minute in the ring/on the mat! My focus has be on LSD Training in the past- now I see the error of my ways!
Clubbells® will do this for you.
Quote:
4. I want to start a more concerted process of removing residual tension-'Fear-Reactivity' particularly from the neck, shoulders and hip. I am particularly interested in it's role in dealing with sudden violent attacks, as per you article 'Suddenly Violent Attacks-how to deal?'
Incorporate the Body-Flow™ Neck Roll, Arm Screw and Leg Thread into your Biomechanical Exercise™ Ratchet Program.
Quote:
5. I want to build a solid foundation in CT4CST from where I can work towards my long Long Term goals of CST Instructorship ans Olympic Clubbell®® Competition.
This will do it. Don't worry about that.
Quote:
6. I want to develop agility and coordination for 'combat'. Again maybe a little vague, but I just aim to start the process and build a foundation in 12 weeks. Between Biomechanical Exercise™ from Body-Flow™ and Clubbell® Training, you'll get exactly these attributes. You won't need to specifically train for them since they are a natural by-product.
Quote:
7. Probably my most important goal to 'master the step by step process' to my goals. I see this Program as a start.
It's a good start. Chart your progress in the Personal Training Logs.
Quote:
Time wise I have approx. 2.5 hours in the morning and 1.5-2hours in the evening, approx. 5-6 days per week.
That's very heavy duration and frequency. You need to get out of the LSD mindset. If you can go longer than 30-40 minutes, you're not training hard enough. When you start ROSS, Judo and Boxing, you'll be going those durations in PRACTICE and COMPETITION (sparring). You need to address the variable Burst-Recover-Burst endemic to combat sports.
Crunch out the numbers for a DOUBLE-D AM/PM split of Swipes in the morning and Cossacks in the evening over the course of 12 weeks.'
However I never did quite get round to posting my training log as promised, sorry!
Due to a change in circumstances and therefore a bit of re-evaluating my new (and improved for anyone interested!) goals are
1.Be Healthily and Consistently on Schedule - Master the step by step process
2.Stick to the schedule for the duration of the cycle.
3.I want to begin to build some lean muscle, I don't have a specific target amount here. I just want to begin the process. In particular I want to focus on my upper body, primarily grip strength.
4. I want to build a solid foundation in CT4CST from where I can work towards my long Long Term goals of CST Instructorship ands Olympic Clubbell® Competition.(God that seems far away!)
5.I want to start a concerted process of removing residual tension-'Fear-Reactivity' particularly from the neck, shoulders and hip.
6.Recover and Sophisticate ROM
7.Develop agility and Coordination
8. Explore breathing exercises in Dykhaniye Tape.
To do this?
Breathing ex: -am/pm
Sobachyeye Dykhaniye: -
Prav (standing, pronated and supine) – 20 sec--->increase by 5sec /week for cycle. CP – 15sec--->increase by 15sec /week.
Yav (standing, pronated and supine) – 30 sec--->increase by 10sec /week for cycle. CP – 10sec--->increase by 10sec /week.
Nav (standing, pronated and supine) – 30 sec--->increase by 10sec /week for cycle. CP – 5sec--->increase by 5sec /week.
Compression Ventilation ex: -Start at present level and build up to and maintain for Cycle.
Slinging Crunch – 2mins
Super crunch w/ cross footslap –2mins
Standing crossed footslap – 2mins
Standing Arm cross – 2mins
Wave Breathing: - 10reps--->increase by 10reps /2nd week---> =100reps
Vibrational Drill: - ~3mins – 45sec Dead Hang
Joint Strength and Co-ordination- (10 reps min)
Cervical ROM Infinities
Shoulder Circles/Camshafts (front, side-45) - Washcloth
Elbow Circles, Infinities, Roll
Wrist Circles, Infinities, Roll
Finger Circles, Waves
Arm Circles, Infinities (2 planes), Screw
Thoracic ROM, Circles
Pelvic ROM, Infinities, Circles,
Lumbar Infinities, Circles (incl. free legs)
Leg Swings, Circles (incl. large circles)
Knee Circles, Infinities
Ankles – Circles (incl. ground)
Four Corner Balance Drill
Four Corner Balance Drill (Basic)--->45 sec each stance – increase by 5sec every other week. ---> Phase 3:1min 10sec
Spinal Waves-
Pronated and supine
Standing x2
Leg Waves x2
Be Breathed and Core Activation: -
Phase 1:Slow: - Butterfly and Pike --->1min per rep – 10 reps each
Fast: - Butterfly--->50reps
Twisted leg raise- 5reps--->increase by 5reps 3rd week
Leg raise-10reps--->increase by 10reps 3rd week
Phase 2: Slow: - Butterfly, Pike and Straddle--->1min per rep – 10 reps each
Fast: - Butterfly and Pike--->50reps
Twisted leg raise- 15reps--->increase by 5reps 3rd week
Leg raise-30reps--->increase by 10reps 3rd week
Phase 3: Slow: - Butterfly, Pike, Straddle and Hurdler--->1min per rep – 10 reps
Fast: - Butterfly, Pike and Straddle--->50reps
Twisted leg raise- 25reps--->increase by 5reps 3rd week
Leg raise-50reps--->increase by 10reps 3rd week
BME:
Phase 1:
Crucifix--->Scorpion
Neck rolls
Shinbox Cascade
Cossack Squat
KC1--->Squat Creep and Shin box Twist
KC2--->Descending shinbox + Ascending Shin roll to Flat foot squat + Shin roll to Triangle squat + Rear shin swing to Shinbox + (Elevated) Shinbox switch
Phase 2:
As above plus:-
Rear Leg Swing
Lond Arm Roll
KC3--->Long leg creep – Rear Leg Swing-Long arm Roll
KC5--->Hurdler Squat – leg Swoop – Shin Twist – Shinbox – Ascending Shinroll
Phase 3:
As above plus:-
Lat shoulder roll
Arm thread Shoulder Roll
KC6--->Shinbox switch +Lat Shoulder Roll to Ascending Shinbox
KC4--->Spinal rock and Lat Shoulder roll and Spinal Rock to Arm thread shoulder roll - Spinal Rock
CST: -AM/PM
AM/PM split: Swipes and Mills with 15lbs clubbellsx3 a week
Week 1: 20 sets of 5 in 20 minutes
Week 2: 18 sets of 6 in 18 minutes
Week 3: 16 sets of 7 in 16 minutes
Week 4: 15 sets of 8 in 15 minutes
Week 5: 12 sets of 9 in 12 minutes
Week 6: 10 sets of 10 in 10 minutes
Week 7: 8 sets of 12 reps in 8 minutes
Week 8: 7 sets of 14 reps in 7 minutes (due to reps/minute this step should nearly be one full minute)
Week 9: 1 set of 100 (no time limit)
Week 10: 1 set of 100 in 12 minutes
Week 11: 1 set of 100 in 11 minutes
Week 12: 1 set of 100 in 10 minutes
Up until now I've just be practicing swipes and mills- up to 12 sets of 5 in ~10mins- and their components. the aim is to start the above CST in 4 weeks.
I've also been doing WW daily as well as some BB and core activation exercises- details to follow from now on!
Still can't post from home so I'll have to do it weekly from university - in case anyone's lookin!!
Thanks
Kenny
'Quote:
1. I want to begin to build some lean muscle, I don't have a specific target amount here. I just want to begin the process in this 12 week cycle.
2. I want to start to increase my total body strength for 'combat' -by combat I mean sparring/grappling in the ring/mat and if required, survival on the street) In particular I want to focus on my upper body, primarily grip strength. I have quite slender hands, wrists and forearms. These are weak areas that require attention and are of primary focus in this cycle.
3. I want to increase my endurance for 'combat'. It would be nice not to be exhaustedafter the first minute in the ring/on the mat! My focus has be on LSD Training in the past- now I see the error of my ways!
Clubbells® will do this for you.
Quote:
4. I want to start a more concerted process of removing residual tension-'Fear-Reactivity' particularly from the neck, shoulders and hip. I am particularly interested in it's role in dealing with sudden violent attacks, as per you article 'Suddenly Violent Attacks-how to deal?'
Incorporate the Body-Flow™ Neck Roll, Arm Screw and Leg Thread into your Biomechanical Exercise™ Ratchet Program.
Quote:
5. I want to build a solid foundation in CT4CST from where I can work towards my long Long Term goals of CST Instructorship ans Olympic Clubbell®® Competition.
This will do it. Don't worry about that.
Quote:
6. I want to develop agility and coordination for 'combat'. Again maybe a little vague, but I just aim to start the process and build a foundation in 12 weeks. Between Biomechanical Exercise™ from Body-Flow™ and Clubbell® Training, you'll get exactly these attributes. You won't need to specifically train for them since they are a natural by-product.
Quote:
7. Probably my most important goal to 'master the step by step process' to my goals. I see this Program as a start.
It's a good start. Chart your progress in the Personal Training Logs.
Quote:
Time wise I have approx. 2.5 hours in the morning and 1.5-2hours in the evening, approx. 5-6 days per week.
That's very heavy duration and frequency. You need to get out of the LSD mindset. If you can go longer than 30-40 minutes, you're not training hard enough. When you start ROSS, Judo and Boxing, you'll be going those durations in PRACTICE and COMPETITION (sparring). You need to address the variable Burst-Recover-Burst endemic to combat sports.
Crunch out the numbers for a DOUBLE-D AM/PM split of Swipes in the morning and Cossacks in the evening over the course of 12 weeks.'
However I never did quite get round to posting my training log as promised, sorry!
Due to a change in circumstances and therefore a bit of re-evaluating my new (and improved for anyone interested!) goals are
1.Be Healthily and Consistently on Schedule - Master the step by step process
2.Stick to the schedule for the duration of the cycle.
3.I want to begin to build some lean muscle, I don't have a specific target amount here. I just want to begin the process. In particular I want to focus on my upper body, primarily grip strength.
4. I want to build a solid foundation in CT4CST from where I can work towards my long Long Term goals of CST Instructorship ands Olympic Clubbell® Competition.(God that seems far away!)
5.I want to start a concerted process of removing residual tension-'Fear-Reactivity' particularly from the neck, shoulders and hip.
6.Recover and Sophisticate ROM
7.Develop agility and Coordination
8. Explore breathing exercises in Dykhaniye Tape.
To do this?
Breathing ex: -am/pm
Sobachyeye Dykhaniye: -
Prav (standing, pronated and supine) – 20 sec--->increase by 5sec /week for cycle. CP – 15sec--->increase by 15sec /week.
Yav (standing, pronated and supine) – 30 sec--->increase by 10sec /week for cycle. CP – 10sec--->increase by 10sec /week.
Nav (standing, pronated and supine) – 30 sec--->increase by 10sec /week for cycle. CP – 5sec--->increase by 5sec /week.
Compression Ventilation ex: -Start at present level and build up to and maintain for Cycle.
Slinging Crunch – 2mins
Super crunch w/ cross footslap –2mins
Standing crossed footslap – 2mins
Standing Arm cross – 2mins
Wave Breathing: - 10reps--->increase by 10reps /2nd week---> =100reps
Vibrational Drill: - ~3mins – 45sec Dead Hang
Joint Strength and Co-ordination- (10 reps min)
Cervical ROM Infinities
Shoulder Circles/Camshafts (front, side-45) - Washcloth
Elbow Circles, Infinities, Roll
Wrist Circles, Infinities, Roll
Finger Circles, Waves
Arm Circles, Infinities (2 planes), Screw
Thoracic ROM, Circles
Pelvic ROM, Infinities, Circles,
Lumbar Infinities, Circles (incl. free legs)
Leg Swings, Circles (incl. large circles)
Knee Circles, Infinities
Ankles – Circles (incl. ground)
Four Corner Balance Drill
Four Corner Balance Drill (Basic)--->45 sec each stance – increase by 5sec every other week. ---> Phase 3:1min 10sec
Spinal Waves-
Pronated and supine
Standing x2
Leg Waves x2
Be Breathed and Core Activation: -
Phase 1:Slow: - Butterfly and Pike --->1min per rep – 10 reps each
Fast: - Butterfly--->50reps
Twisted leg raise- 5reps--->increase by 5reps 3rd week
Leg raise-10reps--->increase by 10reps 3rd week
Phase 2: Slow: - Butterfly, Pike and Straddle--->1min per rep – 10 reps each
Fast: - Butterfly and Pike--->50reps
Twisted leg raise- 15reps--->increase by 5reps 3rd week
Leg raise-30reps--->increase by 10reps 3rd week
Phase 3: Slow: - Butterfly, Pike, Straddle and Hurdler--->1min per rep – 10 reps
Fast: - Butterfly, Pike and Straddle--->50reps
Twisted leg raise- 25reps--->increase by 5reps 3rd week
Leg raise-50reps--->increase by 10reps 3rd week
BME:
Phase 1:
Crucifix--->Scorpion
Neck rolls
Shinbox Cascade
Cossack Squat
KC1--->Squat Creep and Shin box Twist
KC2--->Descending shinbox + Ascending Shin roll to Flat foot squat + Shin roll to Triangle squat + Rear shin swing to Shinbox + (Elevated) Shinbox switch
Phase 2:
As above plus:-
Rear Leg Swing
Lond Arm Roll
KC3--->Long leg creep – Rear Leg Swing-Long arm Roll
KC5--->Hurdler Squat – leg Swoop – Shin Twist – Shinbox – Ascending Shinroll
Phase 3:
As above plus:-
Lat shoulder roll
Arm thread Shoulder Roll
KC6--->Shinbox switch +Lat Shoulder Roll to Ascending Shinbox
KC4--->Spinal rock and Lat Shoulder roll and Spinal Rock to Arm thread shoulder roll - Spinal Rock
CST: -AM/PM
AM/PM split: Swipes and Mills with 15lbs clubbellsx3 a week
Week 1: 20 sets of 5 in 20 minutes
Week 2: 18 sets of 6 in 18 minutes
Week 3: 16 sets of 7 in 16 minutes
Week 4: 15 sets of 8 in 15 minutes
Week 5: 12 sets of 9 in 12 minutes
Week 6: 10 sets of 10 in 10 minutes
Week 7: 8 sets of 12 reps in 8 minutes
Week 8: 7 sets of 14 reps in 7 minutes (due to reps/minute this step should nearly be one full minute)
Week 9: 1 set of 100 (no time limit)
Week 10: 1 set of 100 in 12 minutes
Week 11: 1 set of 100 in 11 minutes
Week 12: 1 set of 100 in 10 minutes
Up until now I've just be practicing swipes and mills- up to 12 sets of 5 in ~10mins- and their components. the aim is to start the above CST in 4 weeks.
I've also been doing WW daily as well as some BB and core activation exercises- details to follow from now on!
Still can't post from home so I'll have to do it weekly from university - in case anyone's lookin!!
Thanks
Kenny