Scott Sonnon
05-13-2004, 03:03 PM
Some of you may have already read my post on Velocity-Specific Clubbell Training (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2236). In short, due to the Clubbell's unique combination of three different characteristics (torque, leverage and grip distraction), the force to move a Clubbell faster grows exponentially. Therefore, the force production from Clubbell Training is specific not to the actual weight, but to the motion and speed of the exercise.
Olympic Clubbell Sport (OCS) has two events: the Mill and the Swipe. In heading down the road to breaking the 300 point mark in OCS (to raise the bar as high as possible for the Mr. Olympia Clubbell Championship in OCT), the necessary reps per minute (RPM) needed to move the Clubbell in order to achieve this target volume in each event is 150. However, since the Mill scores one point for a repetition on both the left and right arms (in other words, 1 point for 2 reps), the total volume needed for the Mills is 300 (150 per arm). That's 30RPMs in the 10 minute time limit for the event. (I'm using a +10% overcompensation principle, but that's not as important here as the experiment.)
I intend to do a pseudo-scientific experiment to determine the most effective way of enhancing OCS numbers and achieving target volume. As I crunched the problem in my mind, I realized that there are several ways to approach this issue.
I shanghaied Doug Szolek and Dan Chomycia to 'volunteer' in the experiment.
We will each in different sequence perform mini-cycles of the Long Slow Duration (LSD), High Intensity Training (HIT) and High Intensity Interval Training (HIIT). We will check our baseline performance of a 10min Mill set, and then wait sufficient time to recover. We will then perform one of the three approaches: LSD, HIT, or HIIT. We will wait sufficient recovery time and then check the baseline 10min test again to check for improvement. Repeat with the next approach. Repeat with the third approach.
LSD: Perform the target volume regardless of exceeding time parameter of 10 min. In my case I've already done this (plus some) in performing a nonstop set of 200/200 (400 total) reps in 16min and 20sec. This is of course using the 25lbs. Clubbell.
HIIT: Perform the target RPM for 5 sets of 2 minute bursts with 2 minute rest periods in between sets. Again, we’re using the 25lbs. Clubbell.
HIT: Perform non stop 10 min set irrespective of target volume and target RPM using 35lbs Clubbells (the new Bruiser "Jr.")
We will tally the ratio of improvement from each of us to assess the best strategy.
This won't prove anything with certainty, as it is not a 'pure' experiment, but it will be an interesting experiment nonetheless. All comments, questions or suggestions are welcome.
Stay tuned.
Olympic Clubbell Sport (OCS) has two events: the Mill and the Swipe. In heading down the road to breaking the 300 point mark in OCS (to raise the bar as high as possible for the Mr. Olympia Clubbell Championship in OCT), the necessary reps per minute (RPM) needed to move the Clubbell in order to achieve this target volume in each event is 150. However, since the Mill scores one point for a repetition on both the left and right arms (in other words, 1 point for 2 reps), the total volume needed for the Mills is 300 (150 per arm). That's 30RPMs in the 10 minute time limit for the event. (I'm using a +10% overcompensation principle, but that's not as important here as the experiment.)
I intend to do a pseudo-scientific experiment to determine the most effective way of enhancing OCS numbers and achieving target volume. As I crunched the problem in my mind, I realized that there are several ways to approach this issue.
I shanghaied Doug Szolek and Dan Chomycia to 'volunteer' in the experiment.
We will each in different sequence perform mini-cycles of the Long Slow Duration (LSD), High Intensity Training (HIT) and High Intensity Interval Training (HIIT). We will check our baseline performance of a 10min Mill set, and then wait sufficient time to recover. We will then perform one of the three approaches: LSD, HIT, or HIIT. We will wait sufficient recovery time and then check the baseline 10min test again to check for improvement. Repeat with the next approach. Repeat with the third approach.
LSD: Perform the target volume regardless of exceeding time parameter of 10 min. In my case I've already done this (plus some) in performing a nonstop set of 200/200 (400 total) reps in 16min and 20sec. This is of course using the 25lbs. Clubbell.
HIIT: Perform the target RPM for 5 sets of 2 minute bursts with 2 minute rest periods in between sets. Again, we’re using the 25lbs. Clubbell.
HIT: Perform non stop 10 min set irrespective of target volume and target RPM using 35lbs Clubbells (the new Bruiser "Jr.")
We will tally the ratio of improvement from each of us to assess the best strategy.
This won't prove anything with certainty, as it is not a 'pure' experiment, but it will be an interesting experiment nonetheless. All comments, questions or suggestions are welcome.
Stay tuned.