Seamas O'Driscoll's Summer Strength-building Program

[seamas66]

Greetings to our Coaches and the whole Tribe!
Séamas O'Driscoll (Boston) here. This is the program that I've put together with some help from Jay76 (Jason Lutan) who got me hooked on clubbells! :twisted:

Age: 38
Height: 5'8
Weight: 158
Body Fat: 17%
Health: Excellent
Sports history: Former competitive gymnast (but that was a while ago!)

Goal: I have been on a program to build core strength for about 7 months now through advanced work on Pilates reformer and triathlon swim training. Now I want to build whole-body strength while maintaining flexibility.

My program:

Monday: Freestyle Technique swim drills (1/2 mile swim)
Tuesday: Pilates (mat), CST, Ashtanga Yoga (90min)
Wednesday: Rest
Thursday: CST, Ashtanga Yoga (90min), Short Stroke technique Class (butterfly)
Friday: Bike ride or run; Be Breathed and Ab-work
Saturday: Ashtanga Yoga (90min), Rest (fun cardio if weather is nice)
Sunday: Pilates (mat), Free weights (legs, butt), 1/4 mile swim

CST Program Detail (Core Cadre Program)

Strength Building Phase

3-6 weeks (5 sets of 5 reps)

Add rep to each set of exercise when RT=8+ and RPE<6 (i.e. 5 sets of 6 reps)

Continue until able to perform 5 sets of 10reps in each component with RT=8+ and RPE<6

Complete Performance versions; then drop sets of component exercises from 5 to 2 keeping the reps at 10. Then perform five sets of five reps of the Performance Version of the Combination Routine.

One Handed Strength (10lb club)

Swipes (5 sets/ 5-10 reps) (2 clubs)

Circles (5 sets / 5-10 reps) (1 club)

Mills (5 sets/ 5-10 reps) (1 club)

Cross Bow (2 sets / 5-10 reps) (2 clubs)


Two Handed Strength (20lb club)

Warrior be Strong with Squat (5 sets/ 5-6 reps) (flag position if possible)

Side Clean to Shoulder Park (practice technique)

Bull Whip (practice technique)

Clockwork Squat (practice technique)

Once this is done, it's time to move on to the Double Density Phase.


Double Density Phase

AM: Mills (each side)

20 sets of 5 reps in 20 minutes
17 sets of 6 reps in 17 minutes
15 sets of 7 reps in 15 minutes
13 sets of 8 reps in 13 minutes
11 sets of 9 reps in 11 minutes
10 sets of 10 reps in 10 minutes
1 set of 100 reps

PM: Swipes (2 clubs)

20 sets of 5 reps in 20 minutes
17 sets of 6 reps in 17 minutes
15 sets of 7 reps in 15 minutes
13 sets of 8 reps in 13 minutes
11 sets of 9 reps in 11 minutes
10 sets of 10 reps in 10 minutes
1 set of 100 reps


Any feedback or comments would be highly appreciated! I've been trying out this program for three weeks now and have gotten up to 8 reps at appropriate levels of RT and RPE. I'm looking forward to Double Density training! :D

[Scott Sonnon]

Seamas,
So you'll be performing CST once/week on THUs, and then an AM/PM split Double-D style? Drop out all but the Swipes and Mills. I'd even go so far as to suggestion only doing Swipes OR Mills.
Drop out the free weights and swimming. With Pilates, Yoga and CST you may be coming VERY close to overtraining. If you want to see progress (and without injuries and fatigue), do less better.

[seamas66]

Hi Coach Sonnan,

I'll be doing CST on Tuesdays and Thursdays. On Tuesday I warm up with a Pilates mat class and then do CST. On Thursdays I do some spinal rocks and Be Breathed to warm up before CST.

Do you think two days is enough?

Best,

Seamas O'Driscoll

[Scott Sonnon]

Seamas,

Switch Clubbell Trainint to before Pilates on TUE. The core work in Pilates may dangerously fatigue you for the operation of potentially hazardous equipment - the Clubbell.

Drop out Be Breathed before your Clubbell Training. If you want to warm-up, do a motion-specific Warrior Wellness exercise selection on both days.

Two days is plenty with your current load. Only increase to 3 days if you nuke either Pilates or Yoga. Overtraining lurks in your training load.

[seamas66]

Thanks, Coach, for this advice. I will modify my plan accordingly and put some more rest in as well. I will post my results in the training log section of the site.

Le meas (gaelic="with respect"),

Séamas