My catch wrestling GPP - first program

[fbleagh]

As per Coaches excellent advice i am getting geared up to start a 3 week double Density GPP program.

I am spenmding the rest of this week getting used to the deadhang snatch and leverage press as well as drumming.

I only have a 10# CB atm so that will have to do :)
this program will be three days a week with active recovery on the days between. After the 3 week GPP i will do one week of active recovery.

My active recovery will consist of Pavels super joints and relax into streching.
Unfortunately funds to not allow for getting the Warrior wellness stuff as yet. maybe next month :)

I will post results of the first day early next week.

[fbleagh]

Nothing for the last 2 days as ive been really busy with work and normal training.

however i did manage to survive a 4 hour catch session on wednesday :) and another 4 hour session last night ( medieval sword, knife fighting and quaterstaff ).

will be doing some more proctice of the leverage snatches and the drimmung tonight so that i know them well enopught tostart my cycle on sunday

[fbleagh]

Wow i've been really slack at updating this.

I've decied not to do the double density stuff atm dur to other commitments.
I'm swapping session with someone ( he's teaching me catch wrestling and im helping him with weights and fitness)

So my current week looks like ( this is what its looked like for the last 4 weeks )

sunday - weight session with friend
monday and tuesday off
wednesday - 3 hr wrestling session
thursday - sword fighting ( english broadsword, quaterstaff etc )
friday - clubbells + weights solo
saturday off



the sunday session is currently
10# clubs for warm up
single sets of 10 reps per hand
drumming
deadhang snatch
pendulums
forward circles
backward circles
inside circles
outside circles
armbar defence
leverage press
wrist tips

then onto dumbbells at (this week) 12.5kg - 6 sets of 6
benchpress
bent rows
military press

then onto the barbells at ( this week ) 25kg - 6 sets of 6
stiff leg deadlifts
a compound exercise - start squated - clean - squat - press


and my friday workout is with the 15# club
mills - 5 x 10 ( 5 left , 5 right )
swipes - 5 x 10
dead hang snatch + lever - 5 x 5
armbar defense



for my active recovery after each workout and on my off days I am currently using some of pavels books - super joints and relaxed stretching.

I am ordering warrior wellness next week :)




any comments on what we are doing would be great :)
especially anything you think we may have missed or anything in the DB or BB section of our workout that we could replace with clubs :)

[Scott Sonnon]

This is a complete mess. There's no organization, nor any purpose... just one large cocktail recipe for overtraining and performance hemorrhaging. There's much more sophistication to CST than just swinging a Clubbell. I didn't take the time to make suggestions for you to toss it aside and train haphazardly. Read Cleaning the Slate (http://www.circularstrengthmag.com/sonnon.html) and get back on a specific program with specific goals.

[fbleagh]

Coach,

the reason i abandon the double density program you recommended was because me training stuation changed and you recommended not doing any other strength training at the same time as the DD.

My main problem for do a completely custom workout for me is that i need to continue doing the same workout on sunday with my training partner.

I did not ignore your advice - it has been in the back of my mind and i have been feeling a bit worried about my current workout schedule. hence the reason why posted the whole thing here asking for advice.

My perfect workout schedule would (currently ) be something i can do 3 times a week
say friday - sunday - tuesday and have sunday be a good enough workout that my training partner can join me and get some benefit out of it.
I am currently trying to convince him to get a set clubs he can use at home instead of just using mine. ( hopefully this will happen soon and i can get him doing the friday,sunday,tuesday cycle too).

As you can see from my post we do a wide and varied array of martial arts. So a broad and strong GPP is essential.

The only exercises other than the clubs i would like to keep is the deadlifts and a clean and press ( as we are seeing great improvements in our posture and back strength from these - a huge weak point for my training partner and small one for me )

Thankfully my training partner is quite enamoured of the clubbells and isn't likely to object to a change of focus towards the clubs.

Deepest Regards
Stuart Stent -- "life is a juggling act, the problem is im not a very good juggler"

[Scott Sonnon]

Stuart,

You can do your program with your partner. During rest periods, your partner repeats the same set. You alternate.

You can do it FRI - SUN - TUE. That's fine.

Don't do any linear training until your cycle finishes. You can do your conventional training on a cycle of its own if you wish, but you're mixing too many protocols, exercise selections and skill work. Like I said, that mess will only lead you to overtraining, and will not lead you to long-lasting development. Injuries lurk in the details. Simplify in order to sophisticate!

Get it out of your head that you need a "broad" GPP for martial arts. Firstly, GPP is by definition broad. Work capacity is work capacity. What you need when you're CONCURRENTLY practicing skills AND conditioning attributes is SPP, NOT GPP!

[fbleagh]

Coach,

firstly thanks for your time in helping me sort out this mess and got onto the right track.

if i look at your original suggestion it was ( switched to the new days)
fri am - DH snatch + leverage
fri pm - drumming
sun am - DH snatch + leverage
sun pm - drumming
tues am - DH snatch + leverage
tues pm - drumming

How does this change the sunday sessions ?
IE do i still follow the above but my friend only does the drumming session with me ?

[Scott Sonnon]

You got it, amigo.

[fbleagh]

Thanks Coach

I'll keep you posted :)

-- just one final thought . Is there any problem or advantage in the following
( just an idea - but it would mean i can get started on this cycle tonight )

SL = Snatch + leverage press
D = drumming

fri pm - SL
sat am - D
sun pm - SL
mon am - D
tues pm - SL
wed am -D
wed pm - wrestling
thurs pm - sword

the 2 main things i'm wondering about are
- is there any advantage to sleeping between the 2 sessions ?
- is 12 hours enough between doing the wed am set and the wed pm wrestling ?


Regards,
Stuart Stent

[Scott Sonnon]

Go back and read the article. You need a RESET sometime. You need to practice the most difficult muscle of all - exercising restraint.

[fbleagh]

Coach,

Ok that makes sense - I had forgotten about the 24 hour rest time.

does that mean i should wait until next week to start this ? as its friday afternoon here.

Is the something i can usefully do until next friday to prepare myself better ?

or

Can i just start - ie skip the first Snatch Lever session ?

Personally I would rather do something to help prepare me and start this program next week

Cheers,

Stuart Stent

[fbleagh]

I've decided to use this week as getting my body ready to do the 3 week double density protocol.

Daily - Basic flexibility and rom drills ( pavels )
combined with my normal martial arts training.

Regards,

Stuart Stent

[Scott Sonnon]

Read Mobility Superior to Flexibility (http://www.circularstrengthmag.com/25/sonnon3.html) and get Warrior Wellness (http://www.rmax.tv/warrior.html)if you intend on developing three dimensional mobility. See you in a week.

[fbleagh]

looks like im going to need to delay my double density program for a week or 2.

this week and next week ar going to be rom and flexibility as not this weekend but next weekend is the Australian Historical Fencing Conference and I want to be in a well rested and recovered state before that :)

Especially since there is a good chance of doing a 4 hour sport savate class :)
Now that is going to be cool - especially since its with the renowned Craig Germiner.(SIC?)

I wanna kick much bottom in the first Annual Backsword Competition too.

As for last nights trainging we did some further linear weights

Deads
Clean and jerk
bench

this just finish off the stuff we have been doing and to tide us over until a few week time when hopefully myself and my training partner ( using some club substitutes ) will do the prescribed DD GPP.

[fbleagh]

ohh and the other advantage is that my copies of body flow ( book and tape ) and Warrior Wellness (trilogy) should have arrived by the time I start my GPP.

[Scott Sonnon]

You want to concentrate on mobility and flexibility and be well rested for your event, so you put off your Clubbell cycle but then you do linear strength training (without a program I presume)? :?

The purpose of a CST Personal Program Log is to chart the outcomes of your schedule of progress through CST, and to reflect upon the performance of those exercises... and most importantly receive CST feedback. How do you see your log measuring up to this purpose?

[fbleagh]

my next post after this will be the results of my first workout of the DD GPP program.

Currently the log has served the rather import ( well to me anyway ) purpose of getting my off the wrong path and pointed towards the right one.

It has also made me rethink my training and given it some focus.

The only reason we did the linear training last night was because it finished off the cycle that we had been doing. I didn't see the pont in starting something completely different and then leaving it for 2 weeks. It seemed sensible to finsh the cycle we had been doing ( modified to stop the cocktailing of protocols ) rather than rush into a cycle that i hadn't had time to think through fully. Especially after seeing how badly my last program was.

As stated above my goal for the next weeks is active recovery
A) to prepare for the upcoming event - 3 days of solid training
B) to let my body recoperate in preperation for the big swith to clubs.

The other thing that I plan on doing is rereading my Clubbell training manual to reinforce my understanding of the system.

Pleae don't think that I do not value the time you have taken to reply to my posts. As I have said before thank you for taking the time to do so.

Regards,
Stuart Stent
"Currently upgrading my bodys OS from Windows Cocktail Edition to Sonnon Linux 1.0"