Determining and building on GPP levels...

[WarpedMind]

I'm trying to prepare for the CST course in July. To be honest, in my focus on swings, mills, pendulums, and swipes, I have kind of forgotten all about all the other exercises... such as the presses, etc. I didn't realize how many exercises I've neglected until this morning, re-watching the CST Clubbells tape.

I'm concerned now... as of now, I definitely do NOT meet the 3x12 GPP level requirements as a whole as of right this moment. My question to all of you out there is this... is it realistic to try to achieve 3x12 on all basic exercises in time for the course at my current level? I have not been active with the clubbells. I am willing to push myself as much as my body can between now and then, but I don't want to be unrealistic.

My current plan is to test each morning. (Do a couple exercises and see if I can do them 3*2) In the afternoon, I work on what apparently needs work. For example, if my forward leverage press stinks (which does... I hurt my shoulder/rotator cuff trying it today), then in the afternoon, I'll do nothing but forward leverage presses.

So far, I meet the GPP requirements for forward/backward pendulums, swings (of course), cleans, swipes, and mills. No problem there. And though I haven't tested for them yet, I'm pretty sure I meet the GPP requirements for torch press and snatch as well. As for the other exercises, I'm just not sure... but I know the harder stuff involving leverage strength in the wrist are lacking, as well as any rotation or leverage type exercises involving the shoulder/rotator cuff.

Thoughts, anyone? I'm determined to work hard. But I don't want to back myself into a corner. I've also put all a poll that shall run for 40 days and 40 nights. :wink: Thanks everyone in advance for your kind suggestions.

[Connie Brown]

I would think that *form* is most important.

Can you do the exercises 3*12 with the 5# clubbells?

[Scott Sonnon]

Tom, hurting yourself with improper form won't help you at all. Do what Connie says, go down in weight (or grip depth) and work on FORM in every exercise. You don't need a poll to tell you that, amigo. :lol:

[WarpedMind]

Ok, thanks.

I already choke up when I need to and I am watching my form. I will continue to focus on form.

Thanks again!!!

[WarpedMind]

Just an update.

I'm not as weak as I thought! :-)

I never even THOUGHT about attempting the combination routines before... but I was like, what the heck.

I can do most of them! (The only ones I can't do seem to be ones that require more coordination... but I'll get 'em done! Also, anything involving circle type movements and inward outward pendulums seem to be uncomfortable.

Other than that, I still have lots of progress to make before the CST, but at least there's a light at the end of the tunnel. I'm quite weak in some areas... particularly the wrist cast, the circles (because of my shoulders), and the double inward outward pendulums (mostly because I'm very worried about slamming the clubbells into my legs, I guess).

But I WILL be at this CST... with BELLS on!!! :twisted:

[JamesLinn]

Can someone tell me where to find the requirement tables for CST sport?
Thank you,
James Linn





I'm concerned now... as of now, I definitely do NOT meet the 3x12 GPP level requirements as a whole as of right this moment. .

[Scott Sonnon]

www.circularstrength.com/clubbellsport.html

[JamesLinn]

Thanks Coach,
I'm sorry, I should have been more specific.

I meant these: 3x12 GPP level requirements

Which exercises are required?
Thank you,
James Linn




www.circularstrength.com/clubbellsport.html

[Scott Sonnon]

That requirement has since been removed from the certification process.

[JasonE]

I'm still working on the 15# GPP requirement too. I don't think I'll have much trouble finishing it, but I assumed that it did not include the combination routines or all the advanced versions of the basic exercises.

You say the GPP requirement is now entirely waived? I guess that could make my preparation a LOT easier, but I am still working to accomplish it just to prove to myself that I can.

It seems like a good benchmark, even if it is not mandatory. For me, it's also a great motivator. I WANT to complete the requirement by Epsilon!

Just for everybody's peace of mind, please post what basic expectations you think CST candidates SHOULD try to meet before examination. Since it is apparent that policy on this has changed since I registered, it would be great to have your personal opinion if there isn't an official policy statement available yet.

[Scott Sonnon]

Jason,

It's still good benchmark. The whole cert requirements list is under an overhaul, and Epsilon shall be the crash test dummies. :wink: :twisted:

[Connie Brown]

Epsilon shall be the crash test dummies
oh boy, our first cadre-bonding.

[JasonE]

It's still good benchmark. The whole cert requirements list is under an overhaul, and Epsilon shall be the crash test dummies.

:lol: :lol: At last, something I have experienced before! Somehow things tend to work out that I'm always in one group of crash test dummies or another...

My last aikido instructor said he preferred using me for demonstrating particularly gruesome techniques because I "bounce so well."

I look forward to meeting you, Connie! You can weep on my shoulder if I can bawl on yours. :twisted:

[Connie Brown]

You can weep on my shoulder if I can bawl on yours. :twisted:
Yer on! <high five>