circular
09-25-2003, 12:47 PM
Sonnon's Double Density Death March
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Discus: Personal Training Logs: Sonnon's Double Density Death March
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By Coach Sonnon (Sonnon) on Thursday, August 14, 2003 - 12:38 pm:
I'm kicking off some river kayaking this coming Fall, and during my Summer ocean kayak adventure I noticed a local muscular endurance deficiency which hampered stroke stamina. Furthermore, I assessed that I needed more stroke power to truly anchor and dig the paddle when situation required it. River kayaking will demand more of this than ocean kayaking, so the above Double Density Death March is to hit the GPP base of the Training Hierarchy Pyramid (from my book Clubbell Training for Circular Strength) I discuss in my article Three Dimensional Performance.
The cycle has no termination date, since it's based upon achieving two 100 rep sets in one day through a Density Training protocol: one with one 24kg (53lbs) kettlebell and the other with two 20 pound Clubbells®.
Here's the Death March so far:
20 sets of 5 in 20 minutes - 8/12/03
18 sets of 6 in 18 minutes - 8/14/03
16 sets of 7 in 16 - 8/16/03
20 sets of 8 in 20 minutes - 8/18/03
12 sets of 9 in 12 minutes - 8/20/03 (+ 5/5)
10 sets of 10 in 10 minutes - 8/22/03
10 sets of 11 reps in 10 minutes - 8/25/03
8 sets of 12 reps in 8 minutes - 8/27/03
8 sets of 13 reps in 8 minutes - 8/29/03
8 sets of 14 reps in 8 minutes - 9/02/03
1 set of 100 - 9/4/03
8/12/03:
1st (Morning) Session: (60 minutes)
Shoulder and Trunk ROM Drills
one 53lbs kettlebell
Combination Routine: Clean – Bent Press – Windmill stand – Clean - Park
20 sets of 5 (alternating L/R) in 20 minutes
Vibration Drills
Long Board Carving Session (40 minutes)
2nd (Afternoon) Session: (30 minutes)
Neck ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Thorax ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Trunk Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (30 minutes)
Shoulder and Trunk ROM Drills
two 20lbs Clubbells®
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
20 sets of 5 in 20 minutes
Vibration Drills
8/13/03:
1st (Afternoon) Session: (70 minutes)
Neck ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Thorax ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Trunk Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Long Board Carving Session (40 minutes)
8/14/03:
1st (Morning) Session: (~50 minutes)
Shoulder and Trunk ROM Drills
one 53lbs kettlebell
Combination Routine: Clean – Bent Press – Windmill stand – Clean - Park
18 sets of 6 (alternating L/R) (+ 1/1 on last set) in 18 minutes
Vibration Drills
Trikke Carving Session (20 minutes)
2nd (Afternoon) Session: (30 minutes)
Neck ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Thorax ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Trunk Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Going for the 3rd session this evening.
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By Coach Sonnon (Sonnon) on Thursday, August 14, 2003 - 05:06 pm:
8/14/03:
3rd (Evening) Session: (25 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
18 sets of 6 in 18 minutes
Vibration Drills
Comments: I considered going up to 25lbs half way through, but then silly enough I accidentally got sunblock on my hands making the 20s quite challenging enough.
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By Joe Wilson (Jwilson) on Thursday, August 14, 2003 - 08:38 pm:
Coach-
when you say, "four corner balance drill with arm stretch", could you explain how, and which arm stretch, you are including into the four corner drill. Also, are you holding each position for 30 seconds? If so you are a stud. It sounds like an awesome cycle! Thanks for the info, it is always great to hear about your personal training routines. It's not only good food for thought, at least for me, it is something to shoot for. Thanks again. Smile
Always,
Joseph
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By Coach Sonnon (Sonnon) on Thursday, August 14, 2003 - 08:46 pm:
Joe,
How are you amigo?
The FCBD w/ Arm stretch describes the advanced version demonstrated in Warrior Wellness.
My variant for this cycle holds in front, then to the side, then to the rear, then back in front, then to the head, then crossed one-leg squat: 30 seconds each, never placing the foot down until completed. I've developed a special grip routine where I just slide my hand around my foot to reposition grips.
It's a little too easy (because I've been doing it for 6 years) so I'm cycling up to a minute (about 10 seconds added per session)in each 'position' and then I'll be going down to 30 seconds again, but with constant, but ultra-slow motion never stopping in the 'positions.'
I look forward to reading about your routines and progress.
My best to your family,
s
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By Joe Wilson (Jwilson) on Thursday, August 14, 2003 - 10:00 pm:
Coach-
I am wonderful, Rachel is wonderful and married life is generally blissful. Now I am challenged. I have been doing the FCBD for 8-10 months on a daily basis, but only holding each position for a slow count of 10, while focusing on gaze and breathing. Tomorrow morning I will give 30 seconds in each position a try. Let me apologize now for the things that I will call you in the morning when my thighs and feet cramp and burn like I know that they will. I am excited though...I have to drive about 6 hours after my morning workout ( I am giving a seminar in IL) so if I cramp up on the way maybe a nice state trooper will lock me up for a night and slip me some some epsom salt. Anyway...Looking forward to the chalenge...I will let you know how it turns out. Thanks again for always being what you represent. Take care and God bless. Smile.
Always,
Joseph
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By Coach Sonnon (Sonnon) on Friday, August 15, 2003 - 10:38 pm:
8/15/03:
1st (Afternoon) Session:
(Z-Health Intensive Seminar: 4 hours, but maybe 60 minutes total work)
Neck ROM, Circles
Shoulder Rolls, Screw, Infinities
Thorax ROM, Circles, Infinities
Pelvic ROM, Circles, Infinities
Trunk Circles, Infinities
Hip/Leg Infinities
Knee Circles
Ankle/Foot Circles, Infinities
Four Corner Balance Drill Basic
Pelvic Squats
Ball of Foot Squats
Cossack Squats
Shin Squats
Shin Boxes
Knee Switches
Screw-up lateral ground engagements
Leg Threads
Various Kinetic Chains combining the above BMEs.
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By Coach Sonnon (Sonnon) on Saturday, August 16, 2003 - 10:12 am:
8/16/03:
1st (Morning) Session: (~60 minutes)
Shoulder and Trunk ROM Drills
one 53lbs kettlebell
Combination Routine: Clean – Bent Press – Windmill stand – Clean - Park
16 sets of 7 (alternating L/R) in 16 minutes
5 pound Clubbell ROM cool-down
Long Board Carving Session (40 minutes)
COMMENTS:
Protocol said to do 15 sets of 7 in 15 minutes, but I'm reluctant to create an imbalance since the goal is river kayaking paddling performance enhancement... a definitely bilateral event.
Also, shifted to exclusively dead-hang pulls. I'm going to need the time conservation as the time-periods continue to compress.
Substituted the 5lbs Clubbells because I was feeling strong on the KB routine so didn’t need the “big gun” cool-down of Vibration drills.
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By John H. Myers Jr. RKC, CST Beta (Daibokken) on Saturday, August 16, 2003 - 01:13 pm:
Hello Coach Sonnon:
I would like to add a recommedation to your workout. Paddling power is linked to arms and lats where they connect, Lats, so consider adding.
KB One or Two Arm Rows. You can do the Renegade Row with Two KB's, or a simple bent row with one. But row is a great addition.
Pullups, weighted, or body weight alone. Keep a nice neutral or close grip. Do it with palms facing you, and be sure to go full extension. Your chest should bounch off the pull up bar along the line of chest muscle (pec) bottom.
If you are rowing and I missed it here, sorry to be redundant. I hope this helps.
Jack.
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By Coach Sonnon (Sonnon) on Saturday, August 16, 2003 - 01:37 pm:
Jack,
Thanks for your suggestion compadre.
In my prior cycle to get ready for my ocean kayak adventure (and to work 'around' the anterior impingement I had - no pressing strength in left arm at the time) I had been doing bent-over rows (BOR) with 95lbs DBs for single sets of 35 2x/week increasing the volume 2-5 reps every week.
However, I noticed that BORs actually were to similar to the sport skill, and the simulation began to compete with my skill. I chose dead-hang cleans as an alternative since the stimulate the range and depth of the skill, without simulating it too similarly.
More importantly, I use a Load (dead-hang elasticity) - Rip (out of the bottom) - Grind (through the range) and Flip (the elbow under) protocol in order to stimulate the same physiological profile of the paddling activity (rather than over-specific simulation of the skill's profile which researchers like Siff contended competed with the skill itself.)
I'm not downing your suggestion, but rather letting you know that I actually considered what you proposed.
The BW dips was another consideration, but I just felt like toying with the kettle for this cycle.
The Clubbell involvement is self-explanatory, obviously.
Regardless, I'm not going to change the exercise selection during this cycle in order to know for certain the impact of my selection and protocol. We'll see once the wash rolls me like a pin... or not.
Thanks again, amigo. We're thinking along similar lines.
s
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By Coach Sonnon (Sonnon) on Saturday, August 16, 2003 - 03:58 pm:
2nd (Afternoon) Session: (30 minutes)
Neck ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Thorax ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Trunk Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Late Afternoon) Session: (25 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
16 sets of 7 in 16 minutes
Vibration Drills
COMMENTS: Forgot to drop down to 15 sets… was thinking in terms of alternating, but for CBs I use two instead of one. I believe I chose too light a weight, so I redirected focus on decelerating CBs into a complete stop in Back Position and blasting out immediately into the Armpit Cast (versus the Stored Elastic Energy of coming out of the "pit" with a spring.) No sign of callus tears... yet. (Lavender in the morning seems to be working.)
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By Mark Markus (Markm) on Saturday, August 16, 2003 - 08:37 pm:
Coach Sonnon,
Have you ever kayaked the Yampa river in colorado?
I'm just asking because I went on a rafting trip there and we saw like 5 other boats for the whole trip(15 days)! Its was running at 9000cubic feet so everything was crazy fun.
anyway, have fun where ever you go,
-mark
p.s. you are a beast
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By Coach Sonnon (Sonnon) on Saturday, August 16, 2003 - 09:07 pm:
Mark,
We're going to be hitting the Pacific NW runs before going to the "other" crunchy state. :)
If life isn't fun, then it's nothing at all.
s
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By Coach Sonnon (Sonnon) on Sunday, August 17, 2003 - 12:30 pm:
8/17/03:
1st (Early Morning) Session: (30 minutes)
Cervical ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Elbow Circles, Infinities
Thoracic ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Lumbar Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 40 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS:
Emphasized elbow due to localized tension presumably from increased grip/forearm T.U.T. Discharged smoothly.
Emphasized shoulder due to non-pain RC clicking. Checking tomorrow’s Clubbell technical form in new protocol for eccentric stop in Back Position to explosive Arm-pit Cast – maybe upward scapula drift transferring stress to RC; maybe just high volume TUT requiring more Vibration training after session.
2nd (Late Morning) Session: (2 ½ hours)
Mountain Hike – medium challenge level (50lbs pack)
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By Coach Sonnon (Sonnon) on Monday, August 18, 2003 - 09:48 am:
8/18/03:
1st (Morning) Session: (~40 minutes)
Shoulder and Trunk ROM Drills
one 53lbs kettlebell
Combination Routine: Clean – Bent Press – Windmill stand – Clean - Park
16 sets of 8 (alternating L/R) in 16 minutes (+2/2)
5 pound Clubbell ROM cool-down
Long Board Carving Session (20 minutes)
COMMENTS:
As opposed to Saturday's wild strength, today the bell felt 1.5 times heavier. Suspect it was because I had mostly rabbit food yesterday and not enough protein to recover (I'll correct that today by tracking down some free-range chicken to devour.)
This was supposed to be a 14 sets of 8 reps in 14 minutes session. However, as I was at about set 6, the perceived effort made me imagine being defeated by the iron even if I accomplished my set/rep/time scheme. The waning strength began to form thoughts of not being able to push those last two reps in order to make the cycle's final 10/10/10... so knowing that if I stopped I'd be encoding that drivel, I pushed another two sets total (alternating) 10 reps (in 29sec Right/30sec Left) instead of the required 8.
Reps 9 and 10 indeed felt sluggish, but I won back my respect from my inner-pansy by showing myself that even though at the end of my session, I could push to even the final target goal of the program. Form remained steady, but believe I ripped a callus with over-gripping the handle on the left arm.
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By Michael55 (Michael55) on Monday, August 18, 2003 - 10:41 am:
"...my inner pansy"
A very apt mnemonic to help us all contrast and get in touch with our inner knuckledragger.
You're a real inspiration, Coach!
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By Coach Sonnon (Sonnon) on Monday, August 18, 2003 - 12:20 pm:
8/18/03:
2nd (Afternoon) Session: (35 minutes)
Cervical ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Elbow Circles, Infinities
Wrist Circles, Infinities Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Lumbar Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 50 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS:
Added in wrist and finger mobility exercises due to some "crunchiness" which resolved immediately. I suspect I 'chased' the Residual Muscle Tension from the shoulder attachments, to the elbow attachments, down to the wrist and hand - hence the crunchiness there, but no more clicking upstairs. Movement smooth and controlled now.
Upped the FCBD up another 10 seconds per position and noticed some severe hip flexor binding. I'll have to think about it before I implement a solution.
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By Coach Sonnon (Sonnon) on Monday, August 18, 2003 - 12:22 pm:
Michael, thanks for the good words. I hope sharing my cycle helps the readers.
s
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By Coach Sonnon (Sonnon) on Monday, August 18, 2003 - 05:39 pm:
8/18/03:
3rd (Evening) Session: (40 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
20 sets of 8 in 20 minutes
Shoulder Circles and Infinities
Elbow Circles and Infinities
Wrist Circles and Infinities
Vibration Drills
COMMENTS:
Self-evident... I arrived at Set #6 and found myself waning on the strength again, extrapolating how to pace myself in order to squeeze out 16 sets. Now, granted, in reality I only had to do 14 sets of 8 in 14 following the original plan, but because of this morning's KB jump two sets, I wanted to keep it even with the Clubbells. Technically this doesn't make sense, since I'm using two Clubbells and only one KB alternating sides.
However, it angered me that Mr. Sally Arms strolled in the back door to pay me a visit. I realized I wasn't anywhere near failure, and didn't need to enable the power-drain I felt. So... I chose to pretend to feel stronger. I knew if I 'fought' the weight, I'd lose form, so I set my mental goal higher, to 20 sets, in order to trick myself to 16 sets. Interestingly enough, I went straight through to 20 without going near the nerve and meeting my last rep of proper form.
I may need to compress the time periods, because at 8 reps, I'm only cresting 24-25 seconds. If my second last set is 10 reps, that's only going to take me to 30-31 seconds. Adding in another 30 seconds (IOW, another 10 reps) will be too dramatic. I'm going to have to retool the Clubbell set/rep/time scheme in order to keep pace with the KB scheme so that I sync the 100 rep set of both in one day. I'll crunch numbers at dawn (may have to have an early morning ROM session anyway with this RMT in my forearms and shoulders.)
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By Mark Markus (Markm) on Monday, August 18, 2003 - 08:25 pm:
Coach,
I have heard some good stuff about Pacific NW waters, mainly that they are freezing cold :)
have fun bro!
peace
mark
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By Bill Fox (Bfox) on Tuesday, August 19, 2003 - 05:57 am:
Coach ,
Keep these coming. Good to see ways to deal with the day to day in training - not just the grand theory. When I'm doing high-rep snatches -say 30/30 - I think 10 to warm up, 10 for form, and 10 for training. I need to think of a new 10 to get to 40/40. Any ideas?
Bill
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By Coach Sonnon (Sonnon) on Tuesday, August 19, 2003 - 07:16 am:
You could go the density route to compress the rest period enough to trick the CNS into increased volume:
10 sets of 4 in 10 minutes
8 sets of 5 in 8 minutes
7 sets of 6 in 7 minutes
6 sets of 7 in 6 minutes
5 sets of 8 in 5 minutes
4 sets of 10 in 4 minutes
Keep going with a session scheme until you get all reps in proper form without going on the nerve. Then move to the next step. If you feel yourself going to failure, drop down a scheme the next session. Then the following session afterwards, go up again.
Maximum 3x/week with density training, and 2x/week if you do other activities such as BJJ, etc...
Let us know your progress!
s
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By Bill Fox (Bfox) on Tuesday, August 19, 2003 - 07:28 am:
I actually just came off that cycle which was the key to learning/grooving the snatch - and you're right - is the way to go for normal training. I'm ramping up for the Oct. 4 Philly KB club meet, so getting used to gutting out the long sets is the order of the day. Thus the mind games. Did 10 minutes of 2 10lb CB drills after KB yesterday. Will definitly be including after KB training, loosened up the shoulders and smoked the grip.
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By Cilian Mchugh (Mchugh2) on Tuesday, August 19, 2003 - 01:16 pm:
Coach,
Could you let me know what you come up with re: the FCBD? I've been having an awful time with excess tension in the glutes on the lateral extension.
Frat
-C
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By Coach Sonnon (Sonnon) on Tuesday, August 19, 2003 - 01:18 pm:
Cilian,
Please remind me to what you refer?
Thanks,
s
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By Coach Sonnon (Sonnon) on Tuesday, August 19, 2003 - 01:26 pm:
8/19/03:
1st (Afternoon) Session: (55 minutes)
Cervical ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Infinities, Double Infinities, Diagonals, Waves
Elbow Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 40 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: DOMS da DOMS DOMS!
Well, it seems my little escapade yesterday downing my inner pansy's uprising brought about some heavy DOMS in the upper and lower back. Had to hit the ROM mobility thoroughly to resolve some crunchiness in the muscle attachments of the in shoulders and wrists; and discharge some tenacious RMT. I'll be doing 2 hours of Soft-Work with one of my staff instructors today which will contribute to resolving the soreness.
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By Cilian Mchugh (Mchugh2) on Tuesday, August 19, 2003 - 01:33 pm:
Coach,
On the second position sideward with rotation backwards I feel that my glute/hip area is to tense to allow me to relax into the position sufficiently.
Thanks
Cilian
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By Coach Sonnon (Sonnon) on Tuesday, August 19, 2003 - 01:54 pm:
Cilian, then start a new thread for something like this. I had no idea to what you referred based upon the subject heading of the thread. Bill's question was a spin-off, but let's keep the subjects straight, at least for my sanity.
To resolve the RMT in the area, work on the Elevated Scorpion, Hurdler Squat and ultra-slow Circular Scorpions.
s
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By Bill Fox (Bfox) on Wednesday, August 20, 2003 - 08:06 am:
Oops -too much flowing, subject matter wise....
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By Coach Sonnon (Sonnon) on Wednesday, August 20, 2003 - 08:09 am:
No problem, Bill. I just don't want to have anyone's questions buried.
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By Coach Sonnon (Sonnon) on Wednesday, August 20, 2003 - 10:39 am:
8/20/03:
1st (Morning) Session: (~25 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
12 sets of 9 (alternating L/R) in 12 minutes (+ 5/5)
COMMENTS: DOMS resolved. So, breezing through the first four sets, I felt strong again today, unlike the last session on Monday. Figuring that I was weak last session and did more than expected, I should have been able to do much more than expected today since I felt strong. Sounds logical.
Discovered that I had paced the cycle steps appropriate to my current strength levels. I assumed that I had at the CST Beta, but when I went to failure on a few leverage lifts, I realized that I hadn't at the time. That wasn't the showing I wanted to have for everyone, but hopefully I made up for it in persistence.
I felt at the beginning of this cycle that I had recovered full faculties from my rehab'ed left side impingement. However, I assumed I hadn't regained my total pressing strength from before the impingement. I had only removed the nervous impediment, but still needed to recover the drain/atrophy from not doing low-intensity, low-volume pressing activities on the left side in six months.
Now I see I assumed correctly. My endurance held to task because of how I trained "around" the impingement the past half year, but I discovered that my "nerve" approaches rapidly, and I went to failure today with an extra set of 5 on each arm.
Going a rep beyond proper form only accumulates trauma from the reflexive attempt to re-stabilize the suddenly wonky deviations in the movement. I don't need the potential injury rehab.
Lesson learned? If you push to your goal or beyond when you feel weak, then you overcome a mental obstacle. If you make it to your intended numbers (or only a little beyond) when you feel strong, then you programmed your cycle's progression appropriately. Basically, stick with the numbers and be happy. I'll lift the bar next cycle instead of tinkering with the current set/rep/time scheme.
That said, I have to recrunch the numbers tomorrow. At 9 reps, I'm only hitting 30 sec total. If the final step before the single of 100 is 10 sets of 10, I'm still only at approx. 33-34 seconds, with 26-27 second rest period remaining. Think perhaps I'll extend the cycle after I reach 10/10/10 by compressing the rest period 5 seconds per session. Will see tomorrow.
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By Coach Sonnon (Sonnon) on Wednesday, August 20, 2003 - 04:26 pm:
8/20/03:
2nd (Afternoon) Session: (60 minutes)
Cervical ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Infinities, Double Infinities, Diagonals, Waves
Elbow Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 40 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
12 sets of 9 in 12 minutes
Shoulder Circles and Infinities
Elbow Circles and Infinities
Wrist Circles and Infinities
Vibration Drills
COMMENTS: The afternoon mobility session was the most thoroughly I've ever had I believe. Tons of crunchiness really just dissolving immediately. Good feeling.
Evening session was spot on from this morning revelations. Stick to the numbers and evaluate after the cycle concludes. 12/9/12 was exactly enough for me this evening: last two reps of final set were "on the nerve." Way too pumped up, so I'll hit an extra shake-out late evening.
Hitting 9 reps in 30 seconds, so I shall need to crunch numbers on the Clubbell Death March reconfiguring tomorrow as well.
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By Coach Sonnon (Sonnon) on Thursday, August 21, 2003 - 11:20 am:
8/21/03:
1st (Afternoon) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Hit quite a bit of crepitus in the shoulders, elbows and wrists. ROM plus palpating the attachments of the tension chains resolved it - hence, the extended session.
Haven't crunched the numbers yet on the density programs. Still headed out on a Trikke carve...
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By Coach Sonnon (Sonnon) on Friday, August 22, 2003 - 09:56 am:
8/22/03:
1st (Morning) Session: (~25 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
10 sets of 10 (alternating L/R) in 10 minutes
COMMENTS: Strange. Increased 1 rep/set, but speed remained constant - 30sec/set. It looks like I'm unconsciously keeping set duration despite increased volume. Granted that's the definition of increased density, but it's going to gum up the rest period time compression. This definitely crossed over into cardio training as even the local muscular endurance feels stronger than the cardio today (could be episodic and not reflecting my condition, since I did lengthy cardio yesterday.)
Still haven't recrunched the cycle scheme, but am considering lowering the sets and increasing the volume more - making next session 9 sets of 11 reps in 9 minutes and so on.
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By Coach Sonnon (Sonnon) on Friday, August 22, 2003 - 12:12 pm:
8/22/03:
2nd (Afternoon) Session: (35 minutes)
Cervical ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Infinities, Double Infinities, Diagonals, Waves
Elbow Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS:
Felt low-energy, went slow and shallow at the beginning. Energy increased through the session, allowing me to go deeper in the ranges of motion. Probably need more protein again - metabolism keeps jumping higher and I don't think I've kept pace with it nutritionally.
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By Coach Sonnon (Sonnon) on Friday, August 22, 2003 - 03:41 pm:
8/22/03:
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Clean to Armpit cast to Basic Arm Swing (continuous)
10 sets of 10 in 10 minutes
Shoulder Circles and Infinities
Elbow Circles and Infinities
Vibration Drills
COMMENTS: If I had done any more reps, the quality of form would have deteriorated. I shall remain at this step until the difficulty diminishes before moving onward to 9 sets of 11 in 9 minutes.
Crunched the numbers. In light of completing the current 10 reps in 30 seconds, I'll keep decreasing the sets and increasing the reps while keeping the time constant. Therefore, by the time I reach 5 sets of 20 reps, I "should" be at 1 continuous set of 100 reps. However, I need to anticipate that my rep speed will slow as the rest period compresses. So, I'll continue the double density cycle scheme will continue as follows:
10 sets of 10 reps in 10 minutes
9 sets of 11 reps in 9 minutes
8 sets of 12 reps in 8 minutes
7 sets of 13 reps in 7 minutes
Once I get here, I'll reassess and recrunch.
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By Coach Sonnon (Sonnon) on Saturday, August 23, 2003 - 12:37 pm:
8/23/03:
1st (Afternoon) Session: (30 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Everything copasetic. Felt great.
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By Coach Sonnon (Sonnon) on Sunday, August 24, 2003 - 01:55 pm:
8/24/03:
1st (Morning) Session: (~20 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
10 sets of 11 (alternating L/R) in 10 minutes
COMMENTS: Just plain rough session. Resting now.
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By Coach Sonnon (Sonnon) on Monday, August 25, 2003 - 11:51 am:
8/25/03:
1st (Morning) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
10 sets of 11 in 10 minutes
Shoulder Circles and Infinities
Elbow Circles and Infinities
Wrist Circles and Infinities
Vibration Drills
COMMENTS:
Cycle intended this to be a non-weight day. However, yesterday a personal issue arose which disallowed me to complete my other two sessions. I thought that I didn't want to separate the KB and the CB death march by two great a time margin, so I inserted yesterday's CB session this morning.
I could have used 25s this morning even though I did an additional set of 11 above the required. However, that doesn't take into account the extra recovery time between the KB session.
Averaging 35-40 seconds per set. I suspect only another 3-4 reps max will fit in one 60 second time period.
Finding that as the reps increase the BAS tightens into a more contracted arc directly into the APC. Definitely grooved the most efficient route for enduring big numbers.
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By Coach Sonnon (Sonnon) on Monday, August 25, 2003 - 04:57 pm:
8/25/03:
2nd (Afternoon) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
25 minute Trikke carving session
3rd (Evening) Session: (~20 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
10 sets of 11 (alternating L/R) in 10 minutes
COMMENTS: Wasn't supposed to, nor was intending to do an evening KB session. However, it just ate at me that I hadn't done the intended CB and KB density sessions in one day... so I plunged onward. This evening's was easier than yesterday's KB session - quick adaptation. However, I caused a blood blister to form under the primary callus of my left hand. Taking tomorrow off from the bells and going to hit my wife's herbal remedies.
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By Coach Sonnon (Sonnon) on Wednesday, August 27, 2003 - 08:47 am:
8/26/03:
1st (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: None. Fine day.
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By Coach Sonnon (Sonnon) on Wednesday, August 27, 2003 - 08:52 am:
8/27/03:
1st (Morning) Session: (~15 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
8 sets of 12 (alternating L/R) in 8 minutes
COMMENTS: Forgot to post my session yesterday, but glad I took the mental break from recording my log. Today, didn't look back on my progress report; just went out to put up the numbers. As my Russian coach used to say, "Shto eto takoe?!" Or in other words, I had a great "What in the world?" strength gain day. Was able to throw up the numbers with even little oxygen debt, no fatigue, no arm-pump. We'll see how that does with this evening's CB counter-part.
On the down side, I had a blood blister form under my largest callus two days ago - evening session. It began to rupture today. Trying ointment.
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By Coach Sonnon (Sonnon) on Wednesday, August 27, 2003 - 05:43 pm:
8/27/03:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
8 sets of 12 in 8 minutes
Shoulder Circles and Infinities
Elbow Circles and Infinities
Wrist Circles and Infinities
Vibration Drills
COMMENTS: All good. Definitely notice that the CB Armpit Cast has improved KB Bent Press stability and strength and CB BAS has significantly improved dead hang clean explosion. The CB sessions regardless of sequence are much more challenging than the KB, so the transfer is making an obvious cross-over.
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By Coach Sonnon (Sonnon) on Thursday, August 28, 2003 - 12:09 pm:
8/28/03:
1st (Morning) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
20 minute longboard carving session
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By Coach Sonnon (Sonnon) on Friday, August 29, 2003 - 09:42 am:
8/29/03:
1st (Morning) Session: (~15 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
8 sets of 13 (alternating L/R) in 8 minutes
Vibration Drills
COMMENTS: Well, that kicked my arse. Instead of going for 7/14/7 which would be imbalanced, I jumped a set to 8 and decreased a rep to 13... in 8 minutes.
What started out as 38-39 second rest periods compressed to 15 second periods by set 3. Final set slowed to 7-8 second reps after repetition #6. Had to focus totally on form and not time in order to finish. I finished, but about 20 seconds over. Conclusion is that I'll repeat this step until I can complete in time with form.
Left hand callus now is a raw divot. Oh well. My wife made a little poultice, which she said may take care of it so that I can hoist the Clubbells this evening. Going to sand my KB handles tonight to prevent this in future.
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By Coach Sonnon (Sonnon) on Friday, August 29, 2003 - 03:20 pm:
8/29/03:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: I've expected that the volume training would impact my dexterity. Monitoring my daily Dynamic Mobility practice demonstrates that no residual tension remains after my sessions, even after the KB session which is predominantly generalized tension. This may be because I've been focusing on minimizing effort (without cheating form) to maximize the volume. In the past, I've definitely recorded rapid decay of ROM and mobility during slow low volume high intensity. Have to conclude that Selective Tension in strength-endurance has no adverse affects on mobility as long as dedicating one session daily to my Dynamic Mobility program.
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By Coach Sonnon (Sonnon) on Friday, August 29, 2003 - 07:07 pm:
8/29/03:
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Clean to Armpit cast to Basic Arm Swing (continuous)
8 sets of 13 in 8 minutes
Shoulder Circles and Infinities
Vibration Drills
COMMENTS: For some odd reason that additional rep above last session pushed me up to 45sec/set leaving only 15sec rest period. With that I'm guessing that one (maximum two) will push me to one continuous set. I needed those in-between Vibration drills to free the tension from my forearms, especially after set #5. I'll plan to stick here until the KB session catches up.
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By Brandon Jones (Brandonjones) on Saturday, August 30, 2003 - 02:03 pm:
Great stuff Coach!
Definitely motivates me get back on track after my series of recent injuries.
-Brandon, CST
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By Coach Sonnon (Sonnon) on Sunday, August 31, 2003 - 07:58 am:
8/30/03:
5 hour Z-Health Intensive
8/31/03:
1st (Morning) Session: (~15 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
8 sets of 13 (alternating L/R) in 8 minutes
Vibration Drills
COMMENTS: Easier, but still grueling. It was a good idea that I repeated this step. Since I completed the session with perfect form (despite the difficulty level), I feel confident moving up another rep to 8/14/8. There's only 15 second rest period now (13 reps). At 15 reps, it should spread out to one constant set, so then I'll chop the reps down to 100 (since now there at 104 and next step at 112). We'll see how it goes, but I think dropping 12 reps will compensate enough for the absence of rest periods. Sounds feasible.
Sanding the KB handles helped tremendously. Ruptured calluses totally fine.
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By Coach Sonnon (Sonnon) on Sunday, August 31, 2003 - 07:59 am:
Thanks, Brandon. I look forward to seeing your numbers up here soon!
s
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By Coach Sonnon (Sonnon) on Sunday, August 31, 2003 - 02:06 pm:
8/31/03:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Some tension and crepitus in the cervical vertebra, but resolved through the session. I'll be fine to hit the Clubbells this evening. Confident that I'll nail the Double Death March by the 5th.
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By Coach Sonnon (Sonnon) on Sunday, August 31, 2003 - 07:43 pm:
8/31/03:
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
8 sets of 13 in 8 minutes
Shoulder Circles and Infinities
Vibration Drills
COMMENTS: Okay, nailed that. Tough on the last set, but nothing like two days ago. I'll move on to 8 sets of 14 in 8 minutes on Tuesday. There was only 11 (max 13) second rest periods, so I believe that 8 sets of 14 will kick it up to nearly no rest period... guessing maybe 3-5 seconds tops. That means... if all goes well, I may hit the two 100 rep sets on Thursday.
Slight residual tension in my subscapular area, so I'm going to go back out and do a little ROM to release the fixation... hopefully.
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By Coach Sonnon (Sonnon) on Monday, September 1, 2003 - 03:28 pm:
9/01/03:
1st (Afternoon) Session: (50 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Tweaked subscapular area began to resolve after the session, but I intuit I may have slacked in form around my hips a few days back the first time I went for 8/13/8. Something reflexively fixated in my left lumbar area. It seems to have irradiated upward to the right trap. I'll revisit it again tonight.
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By Coach Sonnon (Sonnon) on Tuesday, September 2, 2003 - 09:46 am:
9/2/03:
1st (Morning) Session: (~15 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
8 sets of 14 in 8 minutes
Vibration Drills
COMMENTS: "Shto eto takoe?" returns. Strength gain surprises! Cardiovascularly a challenge but the Wave Breathing normalized it almost immediately. The final 3 reps were slow, but it certainly didn't kick my can like it did last Friday and I even went up a rep per set. Weird.
Another odd change is that the set speed dropped... presumably the skill's grooving more deeply. Back up to 20 second rest periods. Great for skill acquisition, bad for my "plan." I doubt jumping to 15 reps/set will take me to a continuous set of 100. On Thursday I'll repeat this step and slow down my rep speed; may be why the increased cardio challenge today (duh.) I'll see if I can spread out Thursday's sets to 55 seconds each.
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By Coach Sonnon (Sonnon) on Tuesday, September 2, 2003 - 07:00 pm:
9/2/03:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
8 sets of 14 in 8 minutes
Shoulder Circles and Infinities
Vibration Drills
COMMENTS: The Clubbell session this evening was an exercise in pain tolerance more than anything. I'd love to hear from anyone else who's doing joint hi-volume hi-density Clubbell and kettlebell work, because it's tremendously obvious the difference between the endurance challenge of both tools. The KBs tend to cause an extreme cardio challenge, hit the upper and do a good job on the outer abdominal unit, but don't challenge the grip. The Clubbells blast the arms (I can hardly type right now), shoulders/neck, and absolutely fry the grip. Clubbells definitely hit cardio well, but there's more of a deep, Inner Unit activation than experienced with the KBs. It may just be the exercise selection, since the ROM allocated to both differs in depth and plane. I'll experiment with that in a future cycle. I still prefer the challenge the Clubbells give me over the KBs but the added variety of the KB is giving me the ability to add this second session per day. I don't think at this time my grip could endure an additional session at the level I'm putting out during the KB session.
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By Coach Sonnon (Sonnon) on Thursday, September 4, 2003 - 09:05 am:
9/4/03:
1st (Morning) Session: (9 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
1 set of 100
COMMENTS: I freaking did it! But boy oh day did that whoop my butt. Took the entire day off yesterday. Felt sluggish, so I pounded food (un/fortunately I'm a fast burner). Glad I did.
By 30 I started to get hypoglycemic. I couldn't understand it, and then it dawned on me. My excitement to tackle today's double density death march overshadowed my memory to eat (I'm constantly forgetting that I need to eat about every two hours because I train often.)
I wasn't about to let myself down, nor all of the people who have been emailing me about my workout, so I pushed onward.
About at rep 70, I realized that my form was about to collapse, if I didn't mind-frame every rep. 30's a lot to mind-frame and I began to think I couldn't do it. 80 reps came and the goal seemed tremendously distant. I hunkered down on my Performance Breathing more deeply and mustered what was left (was there more? I don't know. Glad that I didn't have to find out.)
Bad news? I think I may have dug too deeply because I forgot to fuel up in advance of this session. This was only half the battle. The war is won tonight against the Clubbells. I learned that stupid lesson before when I put too much into prelimary Sambo matches leaving nothing for the semis and finals... when I gassed.
Let's hope there's something deeper than what I mustered.
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By Coach Sonnon (Sonnon) on Thursday, September 4, 2003 - 02:33 pm:
9/4/03:
2nd (Afternoon) Session: (9 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: BASAC Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
1 set of 100
COMMENTS: Okay, it's done, but there's more to training than merely putting up the numbers.
Obviously since it's afternoon, I got anxious and jumped the gun. Especially considering this morning's low blood sugar and deep-digging to get the job done, I should have at least waited until the scheduled time. But... spilled milk. I went ahead thinking that my excitement alone could carry me through. I hit rep#40 and thought my forearms would explode. I did a pause at the bottom, and another 10 reps. I completed the set that way... in agony the last 20. I kept form, and completed it WAY too fast (7 minutes) which is why the tenacious arm-pump. Quite a few lessons learned... it's just frustrating that excitement, not lethargy or boredom competed for performance. Overmobilized. I have an idea that'll cure that - heavier Clubbells. The kettlebells just didn't challenge me to same degree. (maybe I'll confirm that with my 32kg KB). I haven't decided yet, and will take a day and a half off of weight training to think. I'll hit my Dynamic Mobility session this evening and tomorrow, but won't be recording it.
So congrats to me on putting up the numbers, but I feel I should have performed much better. Next time, no pauses - just one fluid set of 100.
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By Coach Szolek (Szolek) on Thursday, September 4, 2003 - 03:58 pm:
Hulk, happy for Scott.
:)
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Discus: Personal Training Logs: Sonnon's Double Density Death March
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By Coach Sonnon (Sonnon) on Thursday, August 14, 2003 - 12:38 pm:
I'm kicking off some river kayaking this coming Fall, and during my Summer ocean kayak adventure I noticed a local muscular endurance deficiency which hampered stroke stamina. Furthermore, I assessed that I needed more stroke power to truly anchor and dig the paddle when situation required it. River kayaking will demand more of this than ocean kayaking, so the above Double Density Death March is to hit the GPP base of the Training Hierarchy Pyramid (from my book Clubbell Training for Circular Strength) I discuss in my article Three Dimensional Performance.
The cycle has no termination date, since it's based upon achieving two 100 rep sets in one day through a Density Training protocol: one with one 24kg (53lbs) kettlebell and the other with two 20 pound Clubbells®.
Here's the Death March so far:
20 sets of 5 in 20 minutes - 8/12/03
18 sets of 6 in 18 minutes - 8/14/03
16 sets of 7 in 16 - 8/16/03
20 sets of 8 in 20 minutes - 8/18/03
12 sets of 9 in 12 minutes - 8/20/03 (+ 5/5)
10 sets of 10 in 10 minutes - 8/22/03
10 sets of 11 reps in 10 minutes - 8/25/03
8 sets of 12 reps in 8 minutes - 8/27/03
8 sets of 13 reps in 8 minutes - 8/29/03
8 sets of 14 reps in 8 minutes - 9/02/03
1 set of 100 - 9/4/03
8/12/03:
1st (Morning) Session: (60 minutes)
Shoulder and Trunk ROM Drills
one 53lbs kettlebell
Combination Routine: Clean – Bent Press – Windmill stand – Clean - Park
20 sets of 5 (alternating L/R) in 20 minutes
Vibration Drills
Long Board Carving Session (40 minutes)
2nd (Afternoon) Session: (30 minutes)
Neck ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Thorax ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Trunk Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (30 minutes)
Shoulder and Trunk ROM Drills
two 20lbs Clubbells®
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
20 sets of 5 in 20 minutes
Vibration Drills
8/13/03:
1st (Afternoon) Session: (70 minutes)
Neck ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Thorax ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Trunk Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
Long Board Carving Session (40 minutes)
8/14/03:
1st (Morning) Session: (~50 minutes)
Shoulder and Trunk ROM Drills
one 53lbs kettlebell
Combination Routine: Clean – Bent Press – Windmill stand – Clean - Park
18 sets of 6 (alternating L/R) (+ 1/1 on last set) in 18 minutes
Vibration Drills
Trikke Carving Session (20 minutes)
2nd (Afternoon) Session: (30 minutes)
Neck ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Thorax ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Trunk Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Going for the 3rd session this evening.
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By Coach Sonnon (Sonnon) on Thursday, August 14, 2003 - 05:06 pm:
8/14/03:
3rd (Evening) Session: (25 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
18 sets of 6 in 18 minutes
Vibration Drills
Comments: I considered going up to 25lbs half way through, but then silly enough I accidentally got sunblock on my hands making the 20s quite challenging enough.
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By Joe Wilson (Jwilson) on Thursday, August 14, 2003 - 08:38 pm:
Coach-
when you say, "four corner balance drill with arm stretch", could you explain how, and which arm stretch, you are including into the four corner drill. Also, are you holding each position for 30 seconds? If so you are a stud. It sounds like an awesome cycle! Thanks for the info, it is always great to hear about your personal training routines. It's not only good food for thought, at least for me, it is something to shoot for. Thanks again. Smile
Always,
Joseph
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By Coach Sonnon (Sonnon) on Thursday, August 14, 2003 - 08:46 pm:
Joe,
How are you amigo?
The FCBD w/ Arm stretch describes the advanced version demonstrated in Warrior Wellness.
My variant for this cycle holds in front, then to the side, then to the rear, then back in front, then to the head, then crossed one-leg squat: 30 seconds each, never placing the foot down until completed. I've developed a special grip routine where I just slide my hand around my foot to reposition grips.
It's a little too easy (because I've been doing it for 6 years) so I'm cycling up to a minute (about 10 seconds added per session)in each 'position' and then I'll be going down to 30 seconds again, but with constant, but ultra-slow motion never stopping in the 'positions.'
I look forward to reading about your routines and progress.
My best to your family,
s
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By Joe Wilson (Jwilson) on Thursday, August 14, 2003 - 10:00 pm:
Coach-
I am wonderful, Rachel is wonderful and married life is generally blissful. Now I am challenged. I have been doing the FCBD for 8-10 months on a daily basis, but only holding each position for a slow count of 10, while focusing on gaze and breathing. Tomorrow morning I will give 30 seconds in each position a try. Let me apologize now for the things that I will call you in the morning when my thighs and feet cramp and burn like I know that they will. I am excited though...I have to drive about 6 hours after my morning workout ( I am giving a seminar in IL) so if I cramp up on the way maybe a nice state trooper will lock me up for a night and slip me some some epsom salt. Anyway...Looking forward to the chalenge...I will let you know how it turns out. Thanks again for always being what you represent. Take care and God bless. Smile.
Always,
Joseph
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By Coach Sonnon (Sonnon) on Friday, August 15, 2003 - 10:38 pm:
8/15/03:
1st (Afternoon) Session:
(Z-Health Intensive Seminar: 4 hours, but maybe 60 minutes total work)
Neck ROM, Circles
Shoulder Rolls, Screw, Infinities
Thorax ROM, Circles, Infinities
Pelvic ROM, Circles, Infinities
Trunk Circles, Infinities
Hip/Leg Infinities
Knee Circles
Ankle/Foot Circles, Infinities
Four Corner Balance Drill Basic
Pelvic Squats
Ball of Foot Squats
Cossack Squats
Shin Squats
Shin Boxes
Knee Switches
Screw-up lateral ground engagements
Leg Threads
Various Kinetic Chains combining the above BMEs.
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By Coach Sonnon (Sonnon) on Saturday, August 16, 2003 - 10:12 am:
8/16/03:
1st (Morning) Session: (~60 minutes)
Shoulder and Trunk ROM Drills
one 53lbs kettlebell
Combination Routine: Clean – Bent Press – Windmill stand – Clean - Park
16 sets of 7 (alternating L/R) in 16 minutes
5 pound Clubbell ROM cool-down
Long Board Carving Session (40 minutes)
COMMENTS:
Protocol said to do 15 sets of 7 in 15 minutes, but I'm reluctant to create an imbalance since the goal is river kayaking paddling performance enhancement... a definitely bilateral event.
Also, shifted to exclusively dead-hang pulls. I'm going to need the time conservation as the time-periods continue to compress.
Substituted the 5lbs Clubbells because I was feeling strong on the KB routine so didn’t need the “big gun” cool-down of Vibration drills.
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By John H. Myers Jr. RKC, CST Beta (Daibokken) on Saturday, August 16, 2003 - 01:13 pm:
Hello Coach Sonnon:
I would like to add a recommedation to your workout. Paddling power is linked to arms and lats where they connect, Lats, so consider adding.
KB One or Two Arm Rows. You can do the Renegade Row with Two KB's, or a simple bent row with one. But row is a great addition.
Pullups, weighted, or body weight alone. Keep a nice neutral or close grip. Do it with palms facing you, and be sure to go full extension. Your chest should bounch off the pull up bar along the line of chest muscle (pec) bottom.
If you are rowing and I missed it here, sorry to be redundant. I hope this helps.
Jack.
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By Coach Sonnon (Sonnon) on Saturday, August 16, 2003 - 01:37 pm:
Jack,
Thanks for your suggestion compadre.
In my prior cycle to get ready for my ocean kayak adventure (and to work 'around' the anterior impingement I had - no pressing strength in left arm at the time) I had been doing bent-over rows (BOR) with 95lbs DBs for single sets of 35 2x/week increasing the volume 2-5 reps every week.
However, I noticed that BORs actually were to similar to the sport skill, and the simulation began to compete with my skill. I chose dead-hang cleans as an alternative since the stimulate the range and depth of the skill, without simulating it too similarly.
More importantly, I use a Load (dead-hang elasticity) - Rip (out of the bottom) - Grind (through the range) and Flip (the elbow under) protocol in order to stimulate the same physiological profile of the paddling activity (rather than over-specific simulation of the skill's profile which researchers like Siff contended competed with the skill itself.)
I'm not downing your suggestion, but rather letting you know that I actually considered what you proposed.
The BW dips was another consideration, but I just felt like toying with the kettle for this cycle.
The Clubbell involvement is self-explanatory, obviously.
Regardless, I'm not going to change the exercise selection during this cycle in order to know for certain the impact of my selection and protocol. We'll see once the wash rolls me like a pin... or not.
Thanks again, amigo. We're thinking along similar lines.
s
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By Coach Sonnon (Sonnon) on Saturday, August 16, 2003 - 03:58 pm:
2nd (Afternoon) Session: (30 minutes)
Neck ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Thorax ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Trunk Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Late Afternoon) Session: (25 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
16 sets of 7 in 16 minutes
Vibration Drills
COMMENTS: Forgot to drop down to 15 sets… was thinking in terms of alternating, but for CBs I use two instead of one. I believe I chose too light a weight, so I redirected focus on decelerating CBs into a complete stop in Back Position and blasting out immediately into the Armpit Cast (versus the Stored Elastic Energy of coming out of the "pit" with a spring.) No sign of callus tears... yet. (Lavender in the morning seems to be working.)
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By Mark Markus (Markm) on Saturday, August 16, 2003 - 08:37 pm:
Coach Sonnon,
Have you ever kayaked the Yampa river in colorado?
I'm just asking because I went on a rafting trip there and we saw like 5 other boats for the whole trip(15 days)! Its was running at 9000cubic feet so everything was crazy fun.
anyway, have fun where ever you go,
-mark
p.s. you are a beast
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By Coach Sonnon (Sonnon) on Saturday, August 16, 2003 - 09:07 pm:
Mark,
We're going to be hitting the Pacific NW runs before going to the "other" crunchy state. :)
If life isn't fun, then it's nothing at all.
s
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By Coach Sonnon (Sonnon) on Sunday, August 17, 2003 - 12:30 pm:
8/17/03:
1st (Early Morning) Session: (30 minutes)
Cervical ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Elbow Circles, Infinities
Thoracic ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Lumbar Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 40 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS:
Emphasized elbow due to localized tension presumably from increased grip/forearm T.U.T. Discharged smoothly.
Emphasized shoulder due to non-pain RC clicking. Checking tomorrow’s Clubbell technical form in new protocol for eccentric stop in Back Position to explosive Arm-pit Cast – maybe upward scapula drift transferring stress to RC; maybe just high volume TUT requiring more Vibration training after session.
2nd (Late Morning) Session: (2 ½ hours)
Mountain Hike – medium challenge level (50lbs pack)
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By Coach Sonnon (Sonnon) on Monday, August 18, 2003 - 09:48 am:
8/18/03:
1st (Morning) Session: (~40 minutes)
Shoulder and Trunk ROM Drills
one 53lbs kettlebell
Combination Routine: Clean – Bent Press – Windmill stand – Clean - Park
16 sets of 8 (alternating L/R) in 16 minutes (+2/2)
5 pound Clubbell ROM cool-down
Long Board Carving Session (20 minutes)
COMMENTS:
As opposed to Saturday's wild strength, today the bell felt 1.5 times heavier. Suspect it was because I had mostly rabbit food yesterday and not enough protein to recover (I'll correct that today by tracking down some free-range chicken to devour.)
This was supposed to be a 14 sets of 8 reps in 14 minutes session. However, as I was at about set 6, the perceived effort made me imagine being defeated by the iron even if I accomplished my set/rep/time scheme. The waning strength began to form thoughts of not being able to push those last two reps in order to make the cycle's final 10/10/10... so knowing that if I stopped I'd be encoding that drivel, I pushed another two sets total (alternating) 10 reps (in 29sec Right/30sec Left) instead of the required 8.
Reps 9 and 10 indeed felt sluggish, but I won back my respect from my inner-pansy by showing myself that even though at the end of my session, I could push to even the final target goal of the program. Form remained steady, but believe I ripped a callus with over-gripping the handle on the left arm.
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By Michael55 (Michael55) on Monday, August 18, 2003 - 10:41 am:
"...my inner pansy"
A very apt mnemonic to help us all contrast and get in touch with our inner knuckledragger.
You're a real inspiration, Coach!
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By Coach Sonnon (Sonnon) on Monday, August 18, 2003 - 12:20 pm:
8/18/03:
2nd (Afternoon) Session: (35 minutes)
Cervical ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities
Elbow Circles, Infinities
Wrist Circles, Infinities Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Diagonals, Clover Leaves, Circles
Pelvic ROM, Diagonals, Clover Leaves, Circles, Infinities
Lumbar Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 50 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS:
Added in wrist and finger mobility exercises due to some "crunchiness" which resolved immediately. I suspect I 'chased' the Residual Muscle Tension from the shoulder attachments, to the elbow attachments, down to the wrist and hand - hence the crunchiness there, but no more clicking upstairs. Movement smooth and controlled now.
Upped the FCBD up another 10 seconds per position and noticed some severe hip flexor binding. I'll have to think about it before I implement a solution.
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By Coach Sonnon (Sonnon) on Monday, August 18, 2003 - 12:22 pm:
Michael, thanks for the good words. I hope sharing my cycle helps the readers.
s
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By Coach Sonnon (Sonnon) on Monday, August 18, 2003 - 05:39 pm:
8/18/03:
3rd (Evening) Session: (40 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
20 sets of 8 in 20 minutes
Shoulder Circles and Infinities
Elbow Circles and Infinities
Wrist Circles and Infinities
Vibration Drills
COMMENTS:
Self-evident... I arrived at Set #6 and found myself waning on the strength again, extrapolating how to pace myself in order to squeeze out 16 sets. Now, granted, in reality I only had to do 14 sets of 8 in 14 following the original plan, but because of this morning's KB jump two sets, I wanted to keep it even with the Clubbells. Technically this doesn't make sense, since I'm using two Clubbells and only one KB alternating sides.
However, it angered me that Mr. Sally Arms strolled in the back door to pay me a visit. I realized I wasn't anywhere near failure, and didn't need to enable the power-drain I felt. So... I chose to pretend to feel stronger. I knew if I 'fought' the weight, I'd lose form, so I set my mental goal higher, to 20 sets, in order to trick myself to 16 sets. Interestingly enough, I went straight through to 20 without going near the nerve and meeting my last rep of proper form.
I may need to compress the time periods, because at 8 reps, I'm only cresting 24-25 seconds. If my second last set is 10 reps, that's only going to take me to 30-31 seconds. Adding in another 30 seconds (IOW, another 10 reps) will be too dramatic. I'm going to have to retool the Clubbell set/rep/time scheme in order to keep pace with the KB scheme so that I sync the 100 rep set of both in one day. I'll crunch numbers at dawn (may have to have an early morning ROM session anyway with this RMT in my forearms and shoulders.)
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By Mark Markus (Markm) on Monday, August 18, 2003 - 08:25 pm:
Coach,
I have heard some good stuff about Pacific NW waters, mainly that they are freezing cold :)
have fun bro!
peace
mark
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By Bill Fox (Bfox) on Tuesday, August 19, 2003 - 05:57 am:
Coach ,
Keep these coming. Good to see ways to deal with the day to day in training - not just the grand theory. When I'm doing high-rep snatches -say 30/30 - I think 10 to warm up, 10 for form, and 10 for training. I need to think of a new 10 to get to 40/40. Any ideas?
Bill
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By Coach Sonnon (Sonnon) on Tuesday, August 19, 2003 - 07:16 am:
You could go the density route to compress the rest period enough to trick the CNS into increased volume:
10 sets of 4 in 10 minutes
8 sets of 5 in 8 minutes
7 sets of 6 in 7 minutes
6 sets of 7 in 6 minutes
5 sets of 8 in 5 minutes
4 sets of 10 in 4 minutes
Keep going with a session scheme until you get all reps in proper form without going on the nerve. Then move to the next step. If you feel yourself going to failure, drop down a scheme the next session. Then the following session afterwards, go up again.
Maximum 3x/week with density training, and 2x/week if you do other activities such as BJJ, etc...
Let us know your progress!
s
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By Bill Fox (Bfox) on Tuesday, August 19, 2003 - 07:28 am:
I actually just came off that cycle which was the key to learning/grooving the snatch - and you're right - is the way to go for normal training. I'm ramping up for the Oct. 4 Philly KB club meet, so getting used to gutting out the long sets is the order of the day. Thus the mind games. Did 10 minutes of 2 10lb CB drills after KB yesterday. Will definitly be including after KB training, loosened up the shoulders and smoked the grip.
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By Cilian Mchugh (Mchugh2) on Tuesday, August 19, 2003 - 01:16 pm:
Coach,
Could you let me know what you come up with re: the FCBD? I've been having an awful time with excess tension in the glutes on the lateral extension.
Frat
-C
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By Coach Sonnon (Sonnon) on Tuesday, August 19, 2003 - 01:18 pm:
Cilian,
Please remind me to what you refer?
Thanks,
s
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By Coach Sonnon (Sonnon) on Tuesday, August 19, 2003 - 01:26 pm:
8/19/03:
1st (Afternoon) Session: (55 minutes)
Cervical ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Infinities, Double Infinities, Diagonals, Waves
Elbow Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 40 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: DOMS da DOMS DOMS!
Well, it seems my little escapade yesterday downing my inner pansy's uprising brought about some heavy DOMS in the upper and lower back. Had to hit the ROM mobility thoroughly to resolve some crunchiness in the muscle attachments of the in shoulders and wrists; and discharge some tenacious RMT. I'll be doing 2 hours of Soft-Work with one of my staff instructors today which will contribute to resolving the soreness.
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By Cilian Mchugh (Mchugh2) on Tuesday, August 19, 2003 - 01:33 pm:
Coach,
On the second position sideward with rotation backwards I feel that my glute/hip area is to tense to allow me to relax into the position sufficiently.
Thanks
Cilian
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By Coach Sonnon (Sonnon) on Tuesday, August 19, 2003 - 01:54 pm:
Cilian, then start a new thread for something like this. I had no idea to what you referred based upon the subject heading of the thread. Bill's question was a spin-off, but let's keep the subjects straight, at least for my sanity.
To resolve the RMT in the area, work on the Elevated Scorpion, Hurdler Squat and ultra-slow Circular Scorpions.
s
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By Bill Fox (Bfox) on Wednesday, August 20, 2003 - 08:06 am:
Oops -too much flowing, subject matter wise....
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By Coach Sonnon (Sonnon) on Wednesday, August 20, 2003 - 08:09 am:
No problem, Bill. I just don't want to have anyone's questions buried.
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By Coach Sonnon (Sonnon) on Wednesday, August 20, 2003 - 10:39 am:
8/20/03:
1st (Morning) Session: (~25 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
12 sets of 9 (alternating L/R) in 12 minutes (+ 5/5)
COMMENTS: DOMS resolved. So, breezing through the first four sets, I felt strong again today, unlike the last session on Monday. Figuring that I was weak last session and did more than expected, I should have been able to do much more than expected today since I felt strong. Sounds logical.
Discovered that I had paced the cycle steps appropriate to my current strength levels. I assumed that I had at the CST Beta, but when I went to failure on a few leverage lifts, I realized that I hadn't at the time. That wasn't the showing I wanted to have for everyone, but hopefully I made up for it in persistence.
I felt at the beginning of this cycle that I had recovered full faculties from my rehab'ed left side impingement. However, I assumed I hadn't regained my total pressing strength from before the impingement. I had only removed the nervous impediment, but still needed to recover the drain/atrophy from not doing low-intensity, low-volume pressing activities on the left side in six months.
Now I see I assumed correctly. My endurance held to task because of how I trained "around" the impingement the past half year, but I discovered that my "nerve" approaches rapidly, and I went to failure today with an extra set of 5 on each arm.
Going a rep beyond proper form only accumulates trauma from the reflexive attempt to re-stabilize the suddenly wonky deviations in the movement. I don't need the potential injury rehab.
Lesson learned? If you push to your goal or beyond when you feel weak, then you overcome a mental obstacle. If you make it to your intended numbers (or only a little beyond) when you feel strong, then you programmed your cycle's progression appropriately. Basically, stick with the numbers and be happy. I'll lift the bar next cycle instead of tinkering with the current set/rep/time scheme.
That said, I have to recrunch the numbers tomorrow. At 9 reps, I'm only hitting 30 sec total. If the final step before the single of 100 is 10 sets of 10, I'm still only at approx. 33-34 seconds, with 26-27 second rest period remaining. Think perhaps I'll extend the cycle after I reach 10/10/10 by compressing the rest period 5 seconds per session. Will see tomorrow.
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By Coach Sonnon (Sonnon) on Wednesday, August 20, 2003 - 04:26 pm:
8/20/03:
2nd (Afternoon) Session: (60 minutes)
Cervical ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Infinities, Double Infinities, Diagonals, Waves
Elbow Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 40 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
12 sets of 9 in 12 minutes
Shoulder Circles and Infinities
Elbow Circles and Infinities
Wrist Circles and Infinities
Vibration Drills
COMMENTS: The afternoon mobility session was the most thoroughly I've ever had I believe. Tons of crunchiness really just dissolving immediately. Good feeling.
Evening session was spot on from this morning revelations. Stick to the numbers and evaluate after the cycle concludes. 12/9/12 was exactly enough for me this evening: last two reps of final set were "on the nerve." Way too pumped up, so I'll hit an extra shake-out late evening.
Hitting 9 reps in 30 seconds, so I shall need to crunch numbers on the Clubbell Death March reconfiguring tomorrow as well.
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By Coach Sonnon (Sonnon) on Thursday, August 21, 2003 - 11:20 am:
8/21/03:
1st (Afternoon) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Hit quite a bit of crepitus in the shoulders, elbows and wrists. ROM plus palpating the attachments of the tension chains resolved it - hence, the extended session.
Haven't crunched the numbers yet on the density programs. Still headed out on a Trikke carve...
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By Coach Sonnon (Sonnon) on Friday, August 22, 2003 - 09:56 am:
8/22/03:
1st (Morning) Session: (~25 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
10 sets of 10 (alternating L/R) in 10 minutes
COMMENTS: Strange. Increased 1 rep/set, but speed remained constant - 30sec/set. It looks like I'm unconsciously keeping set duration despite increased volume. Granted that's the definition of increased density, but it's going to gum up the rest period time compression. This definitely crossed over into cardio training as even the local muscular endurance feels stronger than the cardio today (could be episodic and not reflecting my condition, since I did lengthy cardio yesterday.)
Still haven't recrunched the cycle scheme, but am considering lowering the sets and increasing the volume more - making next session 9 sets of 11 reps in 9 minutes and so on.
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By Coach Sonnon (Sonnon) on Friday, August 22, 2003 - 12:12 pm:
8/22/03:
2nd (Afternoon) Session: (35 minutes)
Cervical ROM, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Infinities, Double Infinities, Diagonals, Waves
Elbow Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS:
Felt low-energy, went slow and shallow at the beginning. Energy increased through the session, allowing me to go deeper in the ranges of motion. Probably need more protein again - metabolism keeps jumping higher and I don't think I've kept pace with it nutritionally.
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By Coach Sonnon (Sonnon) on Friday, August 22, 2003 - 03:41 pm:
8/22/03:
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Clean to Armpit cast to Basic Arm Swing (continuous)
10 sets of 10 in 10 minutes
Shoulder Circles and Infinities
Elbow Circles and Infinities
Vibration Drills
COMMENTS: If I had done any more reps, the quality of form would have deteriorated. I shall remain at this step until the difficulty diminishes before moving onward to 9 sets of 11 in 9 minutes.
Crunched the numbers. In light of completing the current 10 reps in 30 seconds, I'll keep decreasing the sets and increasing the reps while keeping the time constant. Therefore, by the time I reach 5 sets of 20 reps, I "should" be at 1 continuous set of 100 reps. However, I need to anticipate that my rep speed will slow as the rest period compresses. So, I'll continue the double density cycle scheme will continue as follows:
10 sets of 10 reps in 10 minutes
9 sets of 11 reps in 9 minutes
8 sets of 12 reps in 8 minutes
7 sets of 13 reps in 7 minutes
Once I get here, I'll reassess and recrunch.
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By Coach Sonnon (Sonnon) on Saturday, August 23, 2003 - 12:37 pm:
8/23/03:
1st (Afternoon) Session: (30 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Everything copasetic. Felt great.
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By Coach Sonnon (Sonnon) on Sunday, August 24, 2003 - 01:55 pm:
8/24/03:
1st (Morning) Session: (~20 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
10 sets of 11 (alternating L/R) in 10 minutes
COMMENTS: Just plain rough session. Resting now.
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By Coach Sonnon (Sonnon) on Monday, August 25, 2003 - 11:51 am:
8/25/03:
1st (Morning) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
10 sets of 11 in 10 minutes
Shoulder Circles and Infinities
Elbow Circles and Infinities
Wrist Circles and Infinities
Vibration Drills
COMMENTS:
Cycle intended this to be a non-weight day. However, yesterday a personal issue arose which disallowed me to complete my other two sessions. I thought that I didn't want to separate the KB and the CB death march by two great a time margin, so I inserted yesterday's CB session this morning.
I could have used 25s this morning even though I did an additional set of 11 above the required. However, that doesn't take into account the extra recovery time between the KB session.
Averaging 35-40 seconds per set. I suspect only another 3-4 reps max will fit in one 60 second time period.
Finding that as the reps increase the BAS tightens into a more contracted arc directly into the APC. Definitely grooved the most efficient route for enduring big numbers.
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By Coach Sonnon (Sonnon) on Monday, August 25, 2003 - 04:57 pm:
8/25/03:
2nd (Afternoon) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
25 minute Trikke carving session
3rd (Evening) Session: (~20 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
10 sets of 11 (alternating L/R) in 10 minutes
COMMENTS: Wasn't supposed to, nor was intending to do an evening KB session. However, it just ate at me that I hadn't done the intended CB and KB density sessions in one day... so I plunged onward. This evening's was easier than yesterday's KB session - quick adaptation. However, I caused a blood blister to form under the primary callus of my left hand. Taking tomorrow off from the bells and going to hit my wife's herbal remedies.
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By Coach Sonnon (Sonnon) on Wednesday, August 27, 2003 - 08:47 am:
8/26/03:
1st (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: None. Fine day.
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By Coach Sonnon (Sonnon) on Wednesday, August 27, 2003 - 08:52 am:
8/27/03:
1st (Morning) Session: (~15 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
8 sets of 12 (alternating L/R) in 8 minutes
COMMENTS: Forgot to post my session yesterday, but glad I took the mental break from recording my log. Today, didn't look back on my progress report; just went out to put up the numbers. As my Russian coach used to say, "Shto eto takoe?!" Or in other words, I had a great "What in the world?" strength gain day. Was able to throw up the numbers with even little oxygen debt, no fatigue, no arm-pump. We'll see how that does with this evening's CB counter-part.
On the down side, I had a blood blister form under my largest callus two days ago - evening session. It began to rupture today. Trying ointment.
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By Coach Sonnon (Sonnon) on Wednesday, August 27, 2003 - 05:43 pm:
8/27/03:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
8 sets of 12 in 8 minutes
Shoulder Circles and Infinities
Elbow Circles and Infinities
Wrist Circles and Infinities
Vibration Drills
COMMENTS: All good. Definitely notice that the CB Armpit Cast has improved KB Bent Press stability and strength and CB BAS has significantly improved dead hang clean explosion. The CB sessions regardless of sequence are much more challenging than the KB, so the transfer is making an obvious cross-over.
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By Coach Sonnon (Sonnon) on Thursday, August 28, 2003 - 12:09 pm:
8/28/03:
1st (Morning) Session: (60 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
20 minute longboard carving session
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By Coach Sonnon (Sonnon) on Friday, August 29, 2003 - 09:42 am:
8/29/03:
1st (Morning) Session: (~15 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
8 sets of 13 (alternating L/R) in 8 minutes
Vibration Drills
COMMENTS: Well, that kicked my arse. Instead of going for 7/14/7 which would be imbalanced, I jumped a set to 8 and decreased a rep to 13... in 8 minutes.
What started out as 38-39 second rest periods compressed to 15 second periods by set 3. Final set slowed to 7-8 second reps after repetition #6. Had to focus totally on form and not time in order to finish. I finished, but about 20 seconds over. Conclusion is that I'll repeat this step until I can complete in time with form.
Left hand callus now is a raw divot. Oh well. My wife made a little poultice, which she said may take care of it so that I can hoist the Clubbells this evening. Going to sand my KB handles tonight to prevent this in future.
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By Coach Sonnon (Sonnon) on Friday, August 29, 2003 - 03:20 pm:
8/29/03:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: I've expected that the volume training would impact my dexterity. Monitoring my daily Dynamic Mobility practice demonstrates that no residual tension remains after my sessions, even after the KB session which is predominantly generalized tension. This may be because I've been focusing on minimizing effort (without cheating form) to maximize the volume. In the past, I've definitely recorded rapid decay of ROM and mobility during slow low volume high intensity. Have to conclude that Selective Tension in strength-endurance has no adverse affects on mobility as long as dedicating one session daily to my Dynamic Mobility program.
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By Coach Sonnon (Sonnon) on Friday, August 29, 2003 - 07:07 pm:
8/29/03:
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Clean to Armpit cast to Basic Arm Swing (continuous)
8 sets of 13 in 8 minutes
Shoulder Circles and Infinities
Vibration Drills
COMMENTS: For some odd reason that additional rep above last session pushed me up to 45sec/set leaving only 15sec rest period. With that I'm guessing that one (maximum two) will push me to one continuous set. I needed those in-between Vibration drills to free the tension from my forearms, especially after set #5. I'll plan to stick here until the KB session catches up.
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By Brandon Jones (Brandonjones) on Saturday, August 30, 2003 - 02:03 pm:
Great stuff Coach!
Definitely motivates me get back on track after my series of recent injuries.
-Brandon, CST
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By Coach Sonnon (Sonnon) on Sunday, August 31, 2003 - 07:58 am:
8/30/03:
5 hour Z-Health Intensive
8/31/03:
1st (Morning) Session: (~15 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
8 sets of 13 (alternating L/R) in 8 minutes
Vibration Drills
COMMENTS: Easier, but still grueling. It was a good idea that I repeated this step. Since I completed the session with perfect form (despite the difficulty level), I feel confident moving up another rep to 8/14/8. There's only 15 second rest period now (13 reps). At 15 reps, it should spread out to one constant set, so then I'll chop the reps down to 100 (since now there at 104 and next step at 112). We'll see how it goes, but I think dropping 12 reps will compensate enough for the absence of rest periods. Sounds feasible.
Sanding the KB handles helped tremendously. Ruptured calluses totally fine.
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By Coach Sonnon (Sonnon) on Sunday, August 31, 2003 - 07:59 am:
Thanks, Brandon. I look forward to seeing your numbers up here soon!
s
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By Coach Sonnon (Sonnon) on Sunday, August 31, 2003 - 02:06 pm:
8/31/03:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Some tension and crepitus in the cervical vertebra, but resolved through the session. I'll be fine to hit the Clubbells this evening. Confident that I'll nail the Double Death March by the 5th.
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By Coach Sonnon (Sonnon) on Sunday, August 31, 2003 - 07:43 pm:
8/31/03:
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
8 sets of 13 in 8 minutes
Shoulder Circles and Infinities
Vibration Drills
COMMENTS: Okay, nailed that. Tough on the last set, but nothing like two days ago. I'll move on to 8 sets of 14 in 8 minutes on Tuesday. There was only 11 (max 13) second rest periods, so I believe that 8 sets of 14 will kick it up to nearly no rest period... guessing maybe 3-5 seconds tops. That means... if all goes well, I may hit the two 100 rep sets on Thursday.
Slight residual tension in my subscapular area, so I'm going to go back out and do a little ROM to release the fixation... hopefully.
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By Coach Sonnon (Sonnon) on Monday, September 1, 2003 - 03:28 pm:
9/01/03:
1st (Afternoon) Session: (50 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
COMMENTS: Tweaked subscapular area began to resolve after the session, but I intuit I may have slacked in form around my hips a few days back the first time I went for 8/13/8. Something reflexively fixated in my left lumbar area. It seems to have irradiated upward to the right trap. I'll revisit it again tonight.
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By Coach Sonnon (Sonnon) on Tuesday, September 2, 2003 - 09:46 am:
9/2/03:
1st (Morning) Session: (~15 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
8 sets of 14 in 8 minutes
Vibration Drills
COMMENTS: "Shto eto takoe?" returns. Strength gain surprises! Cardiovascularly a challenge but the Wave Breathing normalized it almost immediately. The final 3 reps were slow, but it certainly didn't kick my can like it did last Friday and I even went up a rep per set. Weird.
Another odd change is that the set speed dropped... presumably the skill's grooving more deeply. Back up to 20 second rest periods. Great for skill acquisition, bad for my "plan." I doubt jumping to 15 reps/set will take me to a continuous set of 100. On Thursday I'll repeat this step and slow down my rep speed; may be why the increased cardio challenge today (duh.) I'll see if I can spread out Thursday's sets to 55 seconds each.
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By Coach Sonnon (Sonnon) on Tuesday, September 2, 2003 - 07:00 pm:
9/2/03:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
3rd (Evening) Session: (20 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
8 sets of 14 in 8 minutes
Shoulder Circles and Infinities
Vibration Drills
COMMENTS: The Clubbell session this evening was an exercise in pain tolerance more than anything. I'd love to hear from anyone else who's doing joint hi-volume hi-density Clubbell and kettlebell work, because it's tremendously obvious the difference between the endurance challenge of both tools. The KBs tend to cause an extreme cardio challenge, hit the upper and do a good job on the outer abdominal unit, but don't challenge the grip. The Clubbells blast the arms (I can hardly type right now), shoulders/neck, and absolutely fry the grip. Clubbells definitely hit cardio well, but there's more of a deep, Inner Unit activation than experienced with the KBs. It may just be the exercise selection, since the ROM allocated to both differs in depth and plane. I'll experiment with that in a future cycle. I still prefer the challenge the Clubbells give me over the KBs but the added variety of the KB is giving me the ability to add this second session per day. I don't think at this time my grip could endure an additional session at the level I'm putting out during the KB session.
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By Coach Sonnon (Sonnon) on Thursday, September 4, 2003 - 09:05 am:
9/4/03:
1st (Morning) Session: (9 minutes)
Shoulder ROM Drills
one 53lbs kettlebell
Combination Routine: Clean - Bent Press - Windmill stand - Clean - Park
1 set of 100
COMMENTS: I freaking did it! But boy oh day did that whoop my butt. Took the entire day off yesterday. Felt sluggish, so I pounded food (un/fortunately I'm a fast burner). Glad I did.
By 30 I started to get hypoglycemic. I couldn't understand it, and then it dawned on me. My excitement to tackle today's double density death march overshadowed my memory to eat (I'm constantly forgetting that I need to eat about every two hours because I train often.)
I wasn't about to let myself down, nor all of the people who have been emailing me about my workout, so I pushed onward.
About at rep 70, I realized that my form was about to collapse, if I didn't mind-frame every rep. 30's a lot to mind-frame and I began to think I couldn't do it. 80 reps came and the goal seemed tremendously distant. I hunkered down on my Performance Breathing more deeply and mustered what was left (was there more? I don't know. Glad that I didn't have to find out.)
Bad news? I think I may have dug too deeply because I forgot to fuel up in advance of this session. This was only half the battle. The war is won tonight against the Clubbells. I learned that stupid lesson before when I put too much into prelimary Sambo matches leaving nothing for the semis and finals... when I gassed.
Let's hope there's something deeper than what I mustered.
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By Coach Sonnon (Sonnon) on Thursday, September 4, 2003 - 02:33 pm:
9/4/03:
2nd (Afternoon) Session: (9 minutes)
Shoulder ROM Drills
two 20lbs clubbells
Combination Routine: BASAC Swipe: Clean to Armpit cast to Basic Arm Swing (continuous)
1 set of 100
COMMENTS: Okay, it's done, but there's more to training than merely putting up the numbers.
Obviously since it's afternoon, I got anxious and jumped the gun. Especially considering this morning's low blood sugar and deep-digging to get the job done, I should have at least waited until the scheduled time. But... spilled milk. I went ahead thinking that my excitement alone could carry me through. I hit rep#40 and thought my forearms would explode. I did a pause at the bottom, and another 10 reps. I completed the set that way... in agony the last 20. I kept form, and completed it WAY too fast (7 minutes) which is why the tenacious arm-pump. Quite a few lessons learned... it's just frustrating that excitement, not lethargy or boredom competed for performance. Overmobilized. I have an idea that'll cure that - heavier Clubbells. The kettlebells just didn't challenge me to same degree. (maybe I'll confirm that with my 32kg KB). I haven't decided yet, and will take a day and a half off of weight training to think. I'll hit my Dynamic Mobility session this evening and tomorrow, but won't be recording it.
So congrats to me on putting up the numbers, but I feel I should have performed much better. Next time, no pauses - just one fluid set of 100.
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By Coach Szolek (Szolek) on Thursday, September 4, 2003 - 03:58 pm:
Hulk, happy for Scott.
:)