admin
10-12-2003, 07:28 AM
Coach Sonnon has been encouraging us all to 'go public' with our workouts and I must say, I’ve seen some very impressive numbers/routines posted here. There are some seriously strong mutants among us, as well as wonderfully inspiring posts. Being a bit past the half century mark myself, I now aspire mostly to health and longevity, with pain-free days and nights, using a challenging set of movements to get and keep me there.
On page 163 of Clubbell Training for Circular Strength, Coach Sonnon talks about Intuitive Training as a day-to-day workout approach, with an emphasis on longevity. A comprehensive and concise list of the key aspects of this training is presented. Adopting this approach, here’s what I have been doing on a typical day, trying to keep the basic principles in mind as I move about my day:
• WW w/ROM & rehab emphasis (daily)
• Quad Hops & Arm Screws (daily)
• BMEs & Kinetic Chains
• CB: Swipes / Mills / 2-Arm Pendulum Lunges (5-15 lbs, mostly 10s)
• Kettlebell: H2H Swings / 2-Arm Clean, Squat & Push-Presses (1-poods)
• Running / Jump Rope / Re-bounder (one of these daily)
• Dead-lift (1-2 x/week) Over time the pool of exercises changes as my interest or needs shift, and I seldom do all of them in a single day. If I feel less than fresh, I wait until tomorrow or just do a few odd WW and BMEs. There is no real attention being paid to numbers or reps, just trying to do a bit more than I did the last time…or at least no less. Some day’s I’ll do the ‘bells in one short session to really kick some butt. Other days, I’ll spread them out throughout the entire day, going more for volume than intensity.
This approach feels much more like play than it does work, so it supplies its own momentum in the form of fun. It keeps my inner pansy at bay and afords endless opportunity for improvement and discovery. Perhaps in the end, it’s just a lot of fun to throw metal around in the air. :)
Michael Gannon, CST Alpha Cadre
On page 163 of Clubbell Training for Circular Strength, Coach Sonnon talks about Intuitive Training as a day-to-day workout approach, with an emphasis on longevity. A comprehensive and concise list of the key aspects of this training is presented. Adopting this approach, here’s what I have been doing on a typical day, trying to keep the basic principles in mind as I move about my day:
• WW w/ROM & rehab emphasis (daily)
• Quad Hops & Arm Screws (daily)
• BMEs & Kinetic Chains
• CB: Swipes / Mills / 2-Arm Pendulum Lunges (5-15 lbs, mostly 10s)
• Kettlebell: H2H Swings / 2-Arm Clean, Squat & Push-Presses (1-poods)
• Running / Jump Rope / Re-bounder (one of these daily)
• Dead-lift (1-2 x/week) Over time the pool of exercises changes as my interest or needs shift, and I seldom do all of them in a single day. If I feel less than fresh, I wait until tomorrow or just do a few odd WW and BMEs. There is no real attention being paid to numbers or reps, just trying to do a bit more than I did the last time…or at least no less. Some day’s I’ll do the ‘bells in one short session to really kick some butt. Other days, I’ll spread them out throughout the entire day, going more for volume than intensity.
This approach feels much more like play than it does work, so it supplies its own momentum in the form of fun. It keeps my inner pansy at bay and afords endless opportunity for improvement and discovery. Perhaps in the end, it’s just a lot of fun to throw metal around in the air. :)
Michael Gannon, CST Alpha Cadre