Scott Sonnon
05-12-2004, 03:40 PM
The following isn't of much interest to the general fitness enthusiast, but more for the athlete interested in performance enhancement, or the Clubbell fiend interested in really deepening their practice.
Some of you know I'm going for breaking the 300 rep point OCS 'wall'. Today, I pushed ahead to test my lactate threshold:
OCS Mills: 1 set of 400 (200R/200L) in 16 minutes 20 seconds with 25lbs Clubbell
I could have gone perhaps another 30/30 but my hands are a bit too sally-girl from taking a month off of Clubbell training for my Bridge/Spinal Rock active recovery cycle.
I crested 120/125 at the 10 minute mark, so I need to obviously compress this volume. This will be difficult since swinging faster increases the torque which requires exponentially more force.
I think instead of more volume, such as today (though that was some evil fun), I need to instead be RPM specific. I'm currently at just over 24RPM (reps/minute), when I need to be at just under 33RPM to nail the 165R/165L rep goal in 10 minutes (the OCS time limit).
This is my point about velocity specific Clubbell training. Since adaptation is specific, I need to train the muscles to fire at that RPM, rather than greater volume at a slower RPM.
I suspect that greater volume will not transfer over into OCS improvement, since Clubbell swinging is velocity specific (due to the unique challenge of Clubbells: torque, leverage and grip distraction). You must quadruple the force production to swing a Clubbell twice as fast. Swinging longer won't help you swing faster - different energy system altogether.
So, I shall focus on first nailing the target RPM, and then increasing the total volume. If you're interested in following me through this little experiment, feel free to look me up on my PERSONAL TRAINING LOG: Take Rt. 300 to Mt. Olympus (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2211)
I feel a 1,000 rep Mill challenge coming after my OCS prep, though. :wink:
Some of you know I'm going for breaking the 300 rep point OCS 'wall'. Today, I pushed ahead to test my lactate threshold:
OCS Mills: 1 set of 400 (200R/200L) in 16 minutes 20 seconds with 25lbs Clubbell
I could have gone perhaps another 30/30 but my hands are a bit too sally-girl from taking a month off of Clubbell training for my Bridge/Spinal Rock active recovery cycle.
I crested 120/125 at the 10 minute mark, so I need to obviously compress this volume. This will be difficult since swinging faster increases the torque which requires exponentially more force.
I think instead of more volume, such as today (though that was some evil fun), I need to instead be RPM specific. I'm currently at just over 24RPM (reps/minute), when I need to be at just under 33RPM to nail the 165R/165L rep goal in 10 minutes (the OCS time limit).
This is my point about velocity specific Clubbell training. Since adaptation is specific, I need to train the muscles to fire at that RPM, rather than greater volume at a slower RPM.
I suspect that greater volume will not transfer over into OCS improvement, since Clubbell swinging is velocity specific (due to the unique challenge of Clubbells: torque, leverage and grip distraction). You must quadruple the force production to swing a Clubbell twice as fast. Swinging longer won't help you swing faster - different energy system altogether.
So, I shall focus on first nailing the target RPM, and then increasing the total volume. If you're interested in following me through this little experiment, feel free to look me up on my PERSONAL TRAINING LOG: Take Rt. 300 to Mt. Olympus (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2211)
I feel a 1,000 rep Mill challenge coming after my OCS prep, though. :wink: