Help combining clubbells, kettlebells, and bodyweight exc.

[Rich_Hav]

My goals are high reps in all of the above. I have clubbells 2x15lbs. Kettlebells 2 full sets 16, 24, and 32kg.
I have mostly been focusing on the sport lifts. CBswipe, and mills. KB snatch and C&J. I have been adding the following bodyweight drills.
Pull ups, chin ups, dips, hindu push ups, reverse push ups, pistols, evil wheel, and sit ups.
I have been using ladders in all of the above to achieve high reps. Would this be the best way to go about it or is density training a better idea?

The schedule I have been using is three times a week. All excercises back to back starting with bodyweight. Then to kettlebell and finally clubbell. I do the abs last and then stretch. 2 ladders of each excercise. Sit ups are straight sets.

Would this schedule work with a density routine or is what I am doing fine for building up to high reps?

Thank you for any help you can give it is greatly appreciated.
Peace
Rich

[Scott Sonnon]

Rich, how long are your training sessions? What do you specifically hope to accomplish with high volume?

[Rich_Hav]

My training session are between 40 minutes to 1 hour. Depending how quickly I move it. I try to go pretty quickly between everything.
Some of the more difficult excercises I use ladders of 1, 2, 3 etc.
The easier ones I use 2, 4, 6 etc.

I am really just shooting for as much strength endurance as possible for myself. Both sports for the clubbell and kettlebell are for strength endurance. I like doing the bodyweight drills from past experience.

I am a musician so I really don't need to be able to lift super heavy things all the time. I do need to be able to keep going like the energizer bunny. I figured with the clubbells and kettlebells I can get the endurance that I need with a little bit of strength when I need it.

I am looking to keep muscle size down. I don't have to be huge to be a drummer but defined would be great.

Thank you for taking the time to look this over.
Peace
Rich

[Scott Sonnon]

Rich, with your general goals, training time schedule and exercise selection, you may do better with a circuit ladder than with density training. Because of the nature of density training, it requires singularity of focus. Contrarily, ladders permit variety.

However, I suggest that once you select three exercises, then establish a challenging but realistic target ladder number you intend to accomplish. Set an ambitious but possible time limit. Create a schedule to incrementally progress towards your target volume. Then, stick to it until you do.

Once you complete that ladder, then you can change the exercise selection (or add another exercise - 4 in the circuit instead of 3) and begin again.

Just a caution with linear ladders. We adapt to linear progression in strange and idiosyncratic ways. Some people adapt to it in such a way that they are only marginally challenged for many sessions until they just meet one session with volume too overwhelming to perform. One of the "circle drills" I would have my athletes do in Sambo with great success for strength endurance were what I call "Ratchets" (i.e. 1, 2, 3, 2, 3, 4, 3, 4, 5, 4, 5, 6, et cetera.) Ratchets trick your CNS into slight recovery to diminish fatigue without significant decreases in activity. I'll be publishing an article about Ratchets in the next issue of CST Magazine, so stay tuned while you try them out.

[Rich_Hav]

Coach Sonnon,
Thank you for the response. I assume by your response you think I am using too many excercises. Do you think I should cycle thriugh the excercises?
Also I'm not familiar with circuit ladders. Best guess
Pull up x 1, Dip x 1, Pistol x 1
Pull up x 2, Dip x 2, Pistol x 2
Etc.

If this is right would it possible to create circuit ladders for the bodyweight excercises.
And use ladders or density for the clubbell and kettlebell excercises?
Still three days a week.

I forgot to mention that I also run three times a week.

Thank you again for the help with this. I appreciate very much.

Peace
Rich

[Scott Sonnon]

If you like to chart progress like I do, then by all means, do Ratchets with your BWE, and density training (see DOUBLE-D (http://www.circularstrengthmag.com/17/sonnon1.html)) with your other two training days per week. Just split them into two sessions on different days (instead of the same day AM/PM like DOUBLE-D), and begin at 40 sets of 5 in 40 minutes with both.

But you need to chart your progress each session. I strongly encourage you to start a Training Log here at CST Forum in the Personal Training Logs section. This way if you have any questions, concerns or discoveries, we'll all be here to help... and learn.

[Rich_Hav]

Coach,
With the density training. Is it best since I was working on four excercises.
Clubbell swipe, and mill.
Kettlebell snatch, and C&J.

To pick two and do those density style until I reach planned number of reps. And then switch to the other two. Keep flip flopping them . Or is there a way to do all four on the alternate days of the BW ladders?

Sorry about so many question. I am always looking for the perfect way to excercise. So far it seems the perfect way is to always keep looking. And always keep changing.

Thank you for the help.
Peace
Rich

[Scott Sonnon]

There is no perfect way, but it's ideal to remain flexible but consistent.. If you change too rapidly you'll progress slowly if it all. If you change not at all... well, that's problematic for diminish returns and over-training. One need to make a plan for a certain time period and stick to its completion. Then one can change variables. Give the organism an opportunity to adapt and progress.

Stick to one exercise in the density training. One's goal should be sophistication not complexity.

[Rich_Hav]

Thanks for all the help Coach Sonnon.

I will work this out today and start it tonight.
3 days of BW ladders and 2 days of density.

Thanks again.
Peace
Rich