Returning to Circular Strength Training

[hanutaustin]

I received my 15lb clubbell over two months ago. I had difficulty handling it at first. I didn't know where to start so I reverted back to my old training.

I used Deadlifts and Squats as my GPP. I saw great gains initially but felt like the risk of lifting heavy weights/structural damage were starting to catch up to the benefits of continuing this type of training.
I moved to Hang/Power Cleans for GPP because I could handle less weight and still be challenged. There was less wear and tear associated with the Power Clean and I had the benefit of training explosively.

I’m considering using even lighter weight bearing exercises for the long run. I’m gravitating towards doing bodyweight exercises, clubbells, and kettlebell snatches.

It's gotten a lot easier to handle my clubbell. I think at first I treated CST as a arm/forearm exercise. Taking what I've learned from Power Cleans, and envolving more of the hip drive/snap and legs, it's been easier for me to do swipes. I like how clubbells works the rotational aspect of training, something that traditional weight training doesn't cover very well/at all.

I also feel like in the long run, CST will be beneficial. There's not much wear and tear (structural damage) and it strengthens the shoulder girdle in all dimensions.

My new program will consist of:

GPP (1-2 days/week)
KB snatches, Lunges (w/ pinch grip plates), Pistols (4 corner style), Glute Ham Raises
Farmer’s Walk (w/ pinch grip plates), Bar Hang (stretch spine out)
Plate Curls, Shoulder Circles (Warrior Wellness style w/ pinch grip dumbbell [8lb])
Back Extensions, Bridges/Planks (w/ added resistance)
Weighted Jump Roping, Squat/Scissor Jumps

CST (1-2 days/week)
Bull Whips
Swipes
Pendelum w/ Lunge
Circles
Shield Cast
Warrior Wellness

[hanutaustin]

6/4/04
30 minutes
1. Bull Whip (two hands) alternated with suitcase-style deadlift, three sets for reps
RPE 7/10
2. Shoulder Circles, Foward, Backward, Inward, Outward
RPE 5/10
3. Swipes/arm and head casts (one hand), two sets
RPE 8/10

The two hand bull whip feels good. i'm still learning the one handed version. I use the suitcase style deadlift for additional work on quads/hams/glutes, obliques, and traps. These two are the most draining because i can do +20 reps/set.
Foward and inward circles are harder for me. Sometimes it gets stuck at the top, not enough momentup to carry it through. My grip is the first to give out.
Swipes really hit the triceps. i can see how this'll help power generation for throwing.

[Scott Sonnon]

Han,

Welcome Back. You will achieve your goals of safely and productively gaining strength and improving your condition.

However, you're doing too much work - too many exercises. Drop down and focus on one or two exercises (maximum) for a six week GPP cycle. Use a Density or Double Density approach for the "Cascading Training Effect" discussed in the CST Core Cadre Curriculum (http://www.circularstrength.com/corecadre.html). Get the manual if you can.

[hanutaustin]

Thanks Coach,

You're right. I am trying to do too many things at once. I'll take your advice and do a GPP cycle. I'm going to do two days of CST and one leg day per week.

If I had to choose one CST exercise I'd be the bull whip. I read a density cycle on robert brown's program log, I'll use that as my guideline.

6/6/04
40 minutes
1. Bullwhip, RPE 8, RT 3/5
2. Shoulder Circles, one set, RPE 6, RT 4/5
3. Swipes, one set, RPE 6, RT 4/5
4. Misc. Grip & Ab work

I changed my technique for the bullwhip. it's more of a horizontal circle now. my collarbone is clicking when i do bullwhips. before my right one clicked while doing circles. now its the left one. I don't know what it means.
circles really fatique my grip.

[rbibbs]

Welcome back Han.. short vacation, if you can call finals 'vacation'.

I use the Clubbell knob leveraged against the inside (chest side, palm-up) 'knob' on my hand to 'cheat' grip. It's not exactly cheating because it forces you to work at zero choke, but my grip is weaker than my shoulder, gotta run with what you got. An alternative is wearing weightlifting gloves; some of the added traction lessens the demand on your forearm/grip strength. Try to cycle your grip so that it's not at full exertion all the time; relax it some as the Clubbell reaches points in its trajectory where it's not trying to escape you so hard.

[hanutaustin]

thanks rick,

i normally start an inch away from the knob, but my hand gradually slips onto the knob.

[hanutaustin]

I did half of a density workout today.

Bullwhips
L 9x6 in 6m, RPE=4
R 5x10 in 5m, RPE=7

I’m going to try two minute intervals for my bullwhip density cycle.

Steps:
1. 10 sets of 10 reps Left Arm in 20 minutes (2 minute intervals)
10 sets of 10 reps Right Arm in 20 minutes
2. 9x12 L/R in 18m
3. 8x14 L/R in 16m
4. 7x16 L/R in 14m
5. 6x18, 12 m

On another note, I’ve convinced my father to purchase a 10 lb clubbell. It took a week for him to decide but I know it’ll definitely be worthwhile investment.

My father’s in his 50s and he plays tennis regularly. He says his cardio is good (from playing tennis); he just wants more strength to improve his tennis swing. Suggestions?

[hanutaustin]

L 10x10 in 20m, RPE=6, RT=7-8
R 10x10 in 20m, RPE=8, RT=6

It's been three days since my last session, but I'm still sore in the middle back region (rhomboids?). The 2 minute intervals helped my get into a better groove. My form started slipping by the 7th set on the right hand.

[hanutaustin]

Warm-up: warrior wellness beginner

Bullwhips:
L 7x10 in 14m, RPE=6, RT=8
R 7x10 in 14m, RPE=6, RT=8

the skin on my fingers started bunching up so i decided to cut down the reps to ~70. I tired in the middle sets of the R.H.

I noticed that when I kept my head up, it helped my form. Before, when I had my head tilted downwards, the trajectory looked more vertical.

[hanutaustin]

Bullwhips:

L 6x12 in 12m, RPE=6, RT=6
R 6x12 in 12m, RPE=6, RT=6

shoulder casts: one set w/ 10lb-er

not too winded from bullwhips. technique felt a little off. it's been 3 days since I picked up my 15lb-er.

Last time I checked, I wasn't able to do shoulder casts w/ the 15lb. I used the 10lb and it was much easier.

I started my dad off with the basic arm swing and foward pendulum.

[Dan Chomycia]

Han,


My father’s in his 50s and he plays tennis regularly. He says his cardio is good (from playing tennis); he just wants more strength to improve his tennis swing. Suggestions?

Put him on Forward and Backward Circles, Inward and Outward Pendulums, and work towards the Swipe.

If he likes CST have him get Mobilized Strength (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.circularstrength.com/mobilized.html)for his joints and limb speed.

Talk to you soon!

[hanutaustin]

thanks coach chomycia. I'll gear him towards the swipe. My dad's seen me practice circles and believes they'll be benificial to his mobility-strength. I'm having him work on the hip thrust for power in the basic arm swing.

Warm-up: Warrior Wellness Beginner

Bullwhips:
L 5x14 in 10m, RPE=6, RT=8
R 5x14 in 10m, RPE=7, RT=8

shoulder casts w/ 15lb, one set

The bullwhips felt better today; I felt a little winded on the last set.

[hanutaustin]

Bullwhips:
L 5x15 in 10m, RPE=8, RT=9
R 5x15 in 10m, RPE=9, RT=9

today was a really exhausting session. i consciously caught myself applying more force as the clubbell came around to the front and easing off to let it pass through the back swing.

[hanutaustin]

Bullwhips:
L 6x12 in 12m, RPE=6, RT=8
R 6x12 in 12m, RPE=6, RT=8

last night i saw this video on Rickson Gracie. In it, he did some belly breathing. he trained his transverse-abdominis to the point that he could do the wave with it.

Today's session felt okay. My next progressions will be:

1. 4x20 in 12m (3m intervals)
2. 5x15 in 10m (2m)
3. 4x17 in 8m (2m)

[hanutaustin]

Bullwhips (15lb):
L 4x20 in 12m, RPE=6, RT=9 (3m interval)
R 4x20 in 12m, RPE=6, RT=9 (3m interval)

work-down: Bullwhips w/ 10lb

my technique changed a little. i started my intervals by doing parry casts and then gradually putting some speed on it. i also do belly breathing during rests. it helped me gain a rhthym in my breathing during my sets. my grip is really fatigued.

[hanutaustin]

BullWhips w/ 10lb - 20 each direction, RPE=3, RT=8
Shield Casts w/ 10lb - 5 each hand
BullWhips w/15lb - 25 each direction, 1 minute rest between, RPE=6, RT=8

I did BWs w/ 10lb to warm-up.
I feel like I've gotten then technique for shield casts, atleast with the 10lb. There's an elastic component to it: you store the potential energy (in the triceps) when the bat dips around the back and then spring it back to the front leading with your elbow.
I went off of my density cycle today. I didn't really count the reps. After doing the shield casts, I tried to take the same concept of "elastic energy" and bring it to the bullwhip. Previously, I was basically performing a circle in a horizontal plane. I now have a lot more "drift" as the club passes the back, and more snap as the club whips around the front. This was more demanding endurance-wise, taxing my whole system where as the shield casts tired my arms out.

I like using the clubbell. I feel like it's replaced all upperbody and mid-section exercises. I like not having to spot-reduce. I don't have to do individual isolation exercises to target the abs, obliques, or forearms - and no cardio. Everything is worked proportionally.

[rbibbs]

Good work Han. The 'proportionality' is my favorite attribute of Clubbell work too. All my attempts at linear weightlifting ended with localized overuse injuries (connective tissue strains) and that has not been an issue with Clubbells.

Interesting, we both find the front quadrant of bullwhips to be the most exertive, when it would 'seem' the arms/shoulders are in one of their stronger positions. Do you give a strong exhale as the tool passes in front of you? The side and rear quadrants tend to open up the ribcage, providing a natural inhalation.

[hanutaustin]

As I increased the reps of the bullwhip (+12) , I realized I couldn't hold my breathe. I focus on the exhaling and compacting the midsection when the club passes in front.

Monday afternoon session

Bullwhips (15lb):
L 4x20 in 8m, RPE=6, RT=8 (2m interval)
R 4x20 in 8m, RPE=8, RT=7 (2m interval)

It's been three days since I last used the clubbell.
On the last set w/ R.H., my strength gave out which affected my form.