casey
06-01-2004, 11:35 AM
Comrades,
I am itching to start a new cycle with more glamorous exercises :wink: now that I have the beginnings of a foundation with the Bruiser. I got the C4 book and read it many times while completing my first ABC Double D cycle. I thought about the progression laid out in the book and my own goals and I came up with the following program.
2 drills:
Bullwhip with a 25 pound Clubbell
ABC Clean and Jerk to a Leverage Hold
The Bullwhip should start me on the sophistication needed to do Mills (which I can not manage with the 25s). Parry casts make my shoulders feel great, too. Basically since I have one 25 I want to start to develop the ability to control it all around my body. The bullwhip will get me there.
I believe the ABC Clean and Jerk will be more suitable for me than the Clockwork Squat, which is first in the C4 manual in terms of combination routines. I have found that more repetitions with shorter leg drives, such as in a clean plus a jerk, work better for me than fewer repetitions with full squats, such as in the Clockwork Squat, for several reasons. One, it is more conducive to building conditioning for the type of dancing I do. Debkah (Arabic folk dance) requires full squatting movements like in Russian dancing but these are done lightly, on the toes, and very quickly, unlike standard full squats with weight. The rest of the time there are short jumping, stepping and stomping movements. Kettlebell Clean and Jerks really improved my ability to dance without tiring and I think ABC C&Js will do even better. The Leverage Hold is supposed to work the arms harder, which I like since my shoulders are rested from any overhead clubbell movements, and also might be possible to do inside :? (unlike the torch hold). With the weather we've been having this might become an importnat consideration...
I will work the component exercises first:
Bullwhips: 5 sets of Armpit casts, Forward Pendulums and Parry Casts
ABC C& J: 5 sets of ABC Front Cleans, Leverage Presses, and Jerks to Leverage Hold
Then put them together into the combination routines.
I hope I've explained my choice of exercises and laid out my program. if anyone sees any problems or has any suggestions let me know!
CPR
I am itching to start a new cycle with more glamorous exercises :wink: now that I have the beginnings of a foundation with the Bruiser. I got the C4 book and read it many times while completing my first ABC Double D cycle. I thought about the progression laid out in the book and my own goals and I came up with the following program.
2 drills:
Bullwhip with a 25 pound Clubbell
ABC Clean and Jerk to a Leverage Hold
The Bullwhip should start me on the sophistication needed to do Mills (which I can not manage with the 25s). Parry casts make my shoulders feel great, too. Basically since I have one 25 I want to start to develop the ability to control it all around my body. The bullwhip will get me there.
I believe the ABC Clean and Jerk will be more suitable for me than the Clockwork Squat, which is first in the C4 manual in terms of combination routines. I have found that more repetitions with shorter leg drives, such as in a clean plus a jerk, work better for me than fewer repetitions with full squats, such as in the Clockwork Squat, for several reasons. One, it is more conducive to building conditioning for the type of dancing I do. Debkah (Arabic folk dance) requires full squatting movements like in Russian dancing but these are done lightly, on the toes, and very quickly, unlike standard full squats with weight. The rest of the time there are short jumping, stepping and stomping movements. Kettlebell Clean and Jerks really improved my ability to dance without tiring and I think ABC C&Js will do even better. The Leverage Hold is supposed to work the arms harder, which I like since my shoulders are rested from any overhead clubbell movements, and also might be possible to do inside :? (unlike the torch hold). With the weather we've been having this might become an importnat consideration...
I will work the component exercises first:
Bullwhips: 5 sets of Armpit casts, Forward Pendulums and Parry Casts
ABC C& J: 5 sets of ABC Front Cleans, Leverage Presses, and Jerks to Leverage Hold
Then put them together into the combination routines.
I hope I've explained my choice of exercises and laid out my program. if anyone sees any problems or has any suggestions let me know!
CPR