Coach Szolek: Core Cadre Curriculum questions

[Jonathan6]

Coach Szolek:

After a lot of initial misfires, I finally am on the way. I am on step four of a 40 minute density program as described in your manual, using two 15bers for the swipe. I am doing this three days a week, adding Warrior wellness work on off days. I have two questions I hope you can answer:

1) After completing the 100 Rep Death March, should my next move be to use 20 lb clubbells for a second density program, or should I move on to another combination routine. If another routine is called for, what do you suggest?

2) Can I plug in any extra cardio of some sort on the "off" days?

Presently, I am 38 years old, have done the cocktail training thing for
too long, would like to drop body fat but keep the muscle.


Thanks for any help you can give. I have all your books and appreciate the great work you've done in writing them.

Thanks again.

Respectfully,

John Hicks

[Mike]

Are you John Hicks as in Certified Captain of Crush John Hicks?

[David_11]

Not Coach Szolek but....


In my opinion, finish the swipe density program as outlined and add no cardio as it might detrimental to your progress, (your getting enough with the swipes) After some active recovery, decide what your next goal is: wether it be competing in OCS or maybe another Century with a diff club combo routine. After the swipe..there are a million diff directions your personal path may lead you on....its all about you. If you have all the books, you have an unlimited resource at your disposal, experiment and challenge yourself

[Doug Szolek]

John,
David gives some solid advice here. It will really depend on your goals at the time. If you're not bored with the swipe then you certainly could repeat the process with heavier Clubbells. What I've usually done though is to change to different combination routines that requires just a bit more time under tension.

Keep in mind the combination Routines listed the C4 manual are set up to be progressively more challenging with the goal of incremental progression with increasing sophistication of movement.

Let me know if this clears up you question,

[Jonathan6]

Coach S. and Dave:

--Thanks for the great advice. My questions are answered. I' m looking just to lean down, and harden up. My only "sport" is this clubbell work I'm doing now. Just want to challenge myself, feel good, and look good.

I am not the grip-strength John Hicks though. At least not until a few more death marches!

Thanks again for the help!

John Hicks