Coach Sonnon's OCS Prep: II of PHASE IV

[Scott Sonnon]

10/14/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

2nd (Afternoon) Session: (40 minutes)
Strength Test: 4 sets of 10 (plus one set of 5) incline dumbbell press with two 90 pounders
20 sets of 6 in 20 minutes - Technical Swipe with two Cruisers (20lbs) Clubbells
RPE: 6
RT: 8
Comments: Feeling outstanding after that 3 day active recovery. Stronger than ever - crushed my strength test. Didn't practice the core exercises, just tested out the density volume one rep under target for first step (20X7 in 20). I'll do the same tonight with the Technical Mill. First step officially begins on THU.
Just a skosh of that viral muscle spasm in the left levator attachments, but the early morning DROM session worked it out. This Phase II, I shall be moving my DROM early morning to test for improved efficacy in the new schedule.

[Scott Sonnon]

10/14/03:

3rd (Evening) Session: (30 minutes)

Skills Practice of Mill alternating a 20lbs Clubbell: A. 2 sets of 10 (R/L) Inward Pendulums
B. 2 sets of 10 (R/L) TaskMasters: Parry Cast to Back Position to Shoulder Cast Muscle-Out, to Back Position, to Parry Cast to Park
C. 2 sets of 10 (R/L) Short-Whips: Shield Cast to Flag Position
D. 20 sets of 7/7 (R/L) reps in 20 minutes of Technical Mills
RPE: 9
RT: 5
Comments: Okay, so I admit it, after manhandling the 15lbs Welter weights, I had 'expectations' of crushing at least the first half of my PHASE II steps. But... humble pie is a dish best served when you're able to duck out of the way. :o I chose to go ahead and start practicing my core component lifts and go forward with my Technical Mills on target. Although controllable and completed, my muscle outs and flag positions need work. The Technical Mills themselves were adequate - maybe an RT of 7 by themselves, but it's because I could substitute stable platform for lack of smoothness. In that vein, PHASE IV is a brilliant development program since it prepares the joints and structure for incrementally increasing resistance. However, I believe I shall be increasing the amount of practice from this point forward. I'll be redoing this step until I'm at at least an RT of 8. No progress until the technique is grooved. The numbers don't matter; perfection of form that is everything.

[Scott Sonnon]

10/15/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
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: No DOMS, but low energy until I actually went out to my gym and practiced. Now... feel revitalized. Gotta luv Warrior Wellness - without it I know I wouldn't have made it all these years without debilitating injury.
Toyed with the Bruiser Reverse Parry. I'll be finishing PHASE IV before I dig into Szolek's Functional Hypertrophy. March looks like a fun-filled month of Hulking Out! :twisted:

[Scott Sonnon]

u]10/16/03[/u]:

1st (Morning) Session: (50 minutes)
Skills Practice of Swipe w/ Cruiser Class (20lbs) Clubbells: A. 1 sets of 10 reps Basic Arm Swing (head height)
B. 1 sets of 10 reps Spouts: Clean to Armpit Cast (to Back Position) to Double Parry to Park
C. 1 sets of 10 reps Cossacks: Armpit Cast to Flag Position with a rock-bottom squat
D. 20 set of 7 in 20 minutes Technical Swipes RPE: 6
RT: 10
Comments: Perfect session = optimal efficiency. I must assume that the low RPE was due to such a sweet groove. Wow. Working PHASE I with the Welter class (15lbs) Clubbells truly carried over by transferring that refined technique. That and the cardio endurance is already primed to handle the increased intensity.
A couple pointers became apparent today:
Clean vs Swing: it's not emphasized enough the different biomechanics of clean (such as in the Spout) vs. swing (such as in the Swipe). The clean is more of a dipped squat and the swing more of a sitting back bend. This critical distinction GREATLY enhances performance but more importantly prevents injuries.
Controlled vs. uncontrolled lock-out: With high volume one MUST control the elbow lock out when transitioning from the Armpit Cast to the Swing phase of the Swipe. This is why the Performance Swipe (as seen in CT4CS) is so important as an instructional tool for the Technical Swipe - teaching ORDER POSITION. Although in the Technical Swipe the Order Position is only a fleeting moment, never stopping, conditioning that structure is critical for the Controlled Lock-out phase of the Swipe. As one transitions into the Swing, one should blast out of the Armpit Cast and 'spring' the Clubbells out of Order Position pressing forward along the length of the equipment to lock-out parallel to the ground. If one waits too long, or one just Armpit Casts down into the Swing, then the lock-out lacks control and 'jerks' into place. Not only does this unnecessarily tax the grip as one needs to over-grip the Clubbells to keep them from flying away, but the snapping lock-out causes micro-trauma to the connective tissues of the elbow (shoulder and wrist) with ever repetition.
A Controlled Lock-out desceases superfluous grip stamina, and prevents injuries.

[Scott Sonnon]

10/16/03:

2nd (Evening) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
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: Missed my afternoon session window of opportunity, so when time arrived for my evening session, I had not released this morning's residual muscular tension. Intuition told me (and experience verifies) that resistance training of this volume without hitting the recovery button (warrior wellness) spells disaster perhaps not immediately, but eventually. As a result, I kicked ego back out into the Pacific rain and stuck to my DROM.

Another benefit of not rushing through this to "get to the resistance training" was that I found two chains of tension, one running from piriformis to traps/scalenes, and the other from infraspinitus to extensor pollicis brevis on the left arm. They're probably both connected in one long kinetic chain, but I attacked them separately. The thoracic DROM released the posterior chain during the clover leaves (though I don't think it would have released without priming with the ROM, circles and infinities). I believe that the infraspinitus chain may still have some residual tension, but most of it discharged during the wrist and finger DROM. This leads me to believe that I may be over-gripping somewhere in my Swipe practice. Over-gripping irradiating upwards, perhaps not stopping at my shoulder - jumping over to the traps and scalenes and heading South. We'll see tomorrow.

[Scott Sonnon]

10/17/03:

1st (Morning) Session: (30 minutes)

Skills Practice of Mill alternating a 20lbs Clubbell: A. 2 sets of 10 (R/L) Inward Pendulums
B. 2 sets of 10 (R/L) TaskMasters: Parry Cast to Back Position to Shoulder Cast Muscle-Out, to Back Position, to Parry Cast to Park
C. 2 sets of 10 (R/L) Short-Whips: Shield Cast to Flag Position
D. 1 set of 158 in 10 minutes of Technical Mills
RPE: 9
RT: 9
Comments: Well, I believe this constitutes my first significant "senior moment". Both my wife and daughter are very ill with a flu bug. I was very worried about them when I went out to the gym. Distracted and a little spacey. Practice went fine. I cursed slightly when I finished under my target volume of 167/167 R/L in Technical Mills in 10 minutes - falling 9 short on both arms...
Until I remembered immediately afterwards I was supposed to be doing a Density step NOT actually competing towards my target competition volume. PLUS, 167 is my target volume with 15lbs Welter Class Clubbells, not Cruiser Class 20lbs :!: I'm a chode. :oops:
Now that my family feels a little better, I realized that I should be happy with my obvious strength gains. My target competition volume with Cruiser Clubbells at the end of PHASE II is only 125/125. So, I came in WAY over my goal, with 66 reps above target volume. Somehow though, this accomplishment pales in comparison to totally spacing out on my program. :roll:
Time to focus. I'm never this absent minded, though admittedly, this is the first time my family has been ill. I need a thorough DROM tonight.

[Scott Sonnon]

10/17/03:

2nd (Evening) Session: (40 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
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: Okay, sane now. I had mad armpump all day long due to the mega volume single set with the 20lbs clubbells this morning. I finally got all of that engorging down. The mass I'm growing I am beginning to see requires dutiful mobility to prevent it from becoming muscle "bound". I have to admit I'm surprised to bulk up with this much lean muscle in such a short amount of time. I need to ensure a sandwiched Warrior Wellness between every CB session to keep this muscle development agile and coordinated.

[Doug Szolek]

Yea but just think how nice you'll look when pointing strangers to the gym :P 8) :lol:

[Scott Sonnon]

10/18/03:

1st (Morning) Session: (40 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

2nd (Afternoon) Session: (35 minutes)
Skills Practice of Swipe w/ Cruiser Class (20lbs) Clubbells: A. 1 sets of 10 reps Basic Arm Swing (head height)
B. 1 sets of 10 reps Spouts: Clean to Armpit Cast (to Back Position) to Double Parry to Park
C. 2 sets of 5 reps Cossacks: Armpit Cast to Flag Position with a rock-bottom squat (vamped down on the second set to Welter Class Clubbells)
D. 18 sets of 8 in 18 minutes Technical Swipes RPE: 6
RT: 10
Comments: I should add that my Cossacks were in want of form, so I dropped weight and slung out a second set of 5 with the Welters. This was though a great session. My Swipe groove is a sweet spot. I do notice distinctly that I begin with a Saber grip and transition to a Sweet Spot grip at around 80 reps. I'm going to think about this, but changing the grip dynamic during the repetition greatly added to my grip stamina and significantly diminished arm and shoulder pump. I'll tinker with this next session.

[Scott Sonnon]

Two month update on DOUBLE-D. Everyone has been on my case asking me to put up the before and after shots thus far to show my results with DOUBLE-D. The malcontented gym-mullets want to claim that Clubbells can't do anything to improve your form. Well, I'm no bodybuilder, but Circular Strength has its own shape. I said it was Hack-n-Pack: I've lost about two inches on my waist, gained about 3-4 inches on my chest and about 2 inches on my arms... probably about 11 pounds of lean muscle. Well, here you go:
http://www.circularstrengthmag.com/images/week0.gifhttp://www.circularstrengthmag.com/images/week8unloaded.gif
I'm not about looks. I get my love at home from my family. However, smart training still transforms the body as well as the spirit.
Take it for what it's worth. Clubbells do everything CST says they do and more.

[Scott Sonnon]

10/19/03:

1st (Morning) Session: (35 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
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: Sluggish morning until after Warrior Wellness. For some reason my energy frequently gets anchored in my lumbar/pelvic region. Now released, I feel quite invigorated.

[Scott Sonnon]

10/20/03

1st (Morning) Session: (35 minutes)
Skills Practice of Swipe w/ Cruiser Class (20lbs) Clubbells: A. 1 sets of 10 reps Basic Arm Swing (head height)
B. 1 sets of 10 reps Spouts: Clean to Armpit Cast (to Back Position) to Double Parry to Park
C. 2 sets of 5 reps Cossacks: Armpit Cast to Flag Position with a rock-bottom squat (vamped down on the second set to Welter Class Clubbells)
D. 17 sets of 10 in 17 minutes Technical Swipes RPE: 8
RT: 10
Comments: Cruising with the Cruisers! This was tougher than before, so I'm not as worried that I was too incremental. It's just right in its gradual development. Always progressing - never fatiguing :!: Should be our moto :idea:
Technique waned during one rep and I permitted my pelvis to arch backwards instead of keeping it tilted forward with glutes tensed. I didn't 'feel' anything go awry, but only the next 24 will reveal if I did any damage with that lapse in awareness. Focus, Sonnon, focus!

[Scott Sonnon]

10/21/03:

1st (Morning) Session: (45 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
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: Although this was definitely an off-day, I feel great. Had a strange adjustment that begins to confirm my suspicions. My LII popped into place working my cervical DROM. Whatever tweak I did when I lapsed in form yesterday was not serious and only caused a slight subluxation which resolved this morning. The daily self-chiropractic adjustments of Warrior Wellness have proven absolutely invaluable to not only my sustained progress without platuea under dense protocol (and without fatigue!), but it's also amazing prehab. Subluxations progress into postural distortions progress into embedded patterns of muscular tension progress into nervous impingement and so on (see "Wheel of Dis-Ease" in Body-Flow.) Warrior Wellness cuts off the head of the dragon before it starts. I can never be grateful enough for this course.

[crubio]

Coach Sonnon,

I have to agree 100% with your comments about WW being invaluable. I too find that I am making excellent sustained progress with 2 a days by incorporating the WW routine in between sessions and on my off days. I am amazed at my progress and level of energy. I just finished my afternoon WW routine and feel energized.

I recommended it to one of my clients and now thankfully she owns it. Much more energy and vitality are coming her way! I recommend WW to everyone.

[Scott Sonnon]

10/22/03:

1st (Morning) Session: (35 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

2nd (Morning) Session: (30 minutes)

Skills Practice of Mill alternating a Cruiser (20lbs) Clubbell:

A. 2 sets of 10 (R/L) Inward Pendulums
B. 2 sets of 10 (R/L) TaskMasters: Parry Cast to Back Position to Shoulder Cast Muscle-Out, to Back Position, to Parry Cast to Park
C. 2 sets of 10 (R/L) Short-Whips: Shield Cast to Flag Position
D. 16 sets of 8 in 16 minutes of Technical Mills
RPE: 7
RT: 9Comments: Mill is coming along nicely though, if I go for perfect form reps, I'm already hitting 50 seconds with 8/8 (R/L) reps. I'm going to need to squeeze up the RPMs without sacrificing form. I did so in the final 4 sets, but I need to bust out of the gate with that RPM groove.

Still finding my motivation remains low until the lumbar and pelvic DROM exercise from Warrior Wellness. Strange sensation, but until after those sets, my energy feels 'locked.' Only way I can explain it at this time. This may just be the key area in my unique kinetic chains which resolves the residual tension I accumulate in my shoulders, pecs, lats and traps from dense Clubbell Training. it never fails to feel miraculous from a first-person experience when that energy 'unlocks' from its fixation point.

[Scott Sonnon]

10/23/03:

1st (Morning) Session: (35 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
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: Smooth as silk today. Swipe practice this evening.

[Scott Sonnon]

10/24/03:

1st (Morning) Session: (75 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

35 minute Trail Running

Comments: Took last evening off... creeping overtraining. The good news is that I felt fantastic after the evening off. My DROM session today was golden. Hitting a work session back on schedule this evening.

[Scott Sonnon]

10/25/03

1st (Morning) Session: (35 minutes)
Skills Practice of Swipe w/ Cruiser Class (20lbs) Clubbells: A. 1 sets of 10 reps Basic Arm Swing (head height)
B. 1 sets of 10 reps Spouts: Clean to Armpit Cast (to Back Position) to Double Parry to Park
C. 2 sets of 5 reps Cossacks: Armpit Cast to Flag Position with a rock-bottom squat (vamped down on the second set to Welter Class Clubbells)
D. 14 sets of 10 in 14 minutes Technical Swipes RPE: 6
RT: 10
Comments: Technique is solid. The Shock Absorption knee-dip going into and launching out of Back Position (without 'leaning forward') has been instrumental in grooving my Swipe.
I've arrived the conclusion that at my current uninterrupted improvement that because of the Principle of Incremental Progression coupled with the Principle of Recovered but not Reset (using Warrior Wellness sandwiched between Double-D) I shall hit my competition numbers by the end of November.
For some strange reason I'm feeling slightly disappointed that this will not take me the intended four months - probably because I feel that I'm peaking too early. So Intuitive Training / Cybernetic Periodization suggests that I use the amended schedule to take the holidays off to fully reset after completing PHASE IV. Then after the holidays, do a rapid ramp up to remind my stamina of its duties come game day.

[Scott Sonnon]

10/22/03:

1st (Morning) Session: (35 minutes)

Skills Practice of Mill alternating a Cruiser (20lbs) Clubbell: A. 2 sets of 10 (R/L) Inward Pendulums
B. 2 sets of 10 (R/L) TaskMasters: Parry Cast to Back Position to Shoulder Cast Muscle-Out, to Back Position, to Parry Cast to Park
C. 2 sets of 10 (R/L) Short-Whips: Shield Cast to Flag Position
D. 14 sets of 9 in 14 minutes of Technical Mills
RPE: 6
RT: 10
Comments: Smoking :!: :twisted: The absolute key to the Mill is head tracking. To effortlessly gain RPMs in the Technical Mill, keep your eye on the Clubbell until it passes by your head in the Shield Cast. As one unit turn your eyes, head, neck, shoulders, elbow, wrist and Clubbell neck. This accelerates the Clubbell blasting by Back Position and with proper Selective Tension explodes up effortlessly towards the Inward Pendulum. Everything can be reduced to that head tracking turn synched perfectly with a Performance Breathing exhalation.

[Scott Sonnon]

10/27/03

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

2nd (Afternoon) Session: (20 minutes)
Skills Practice of Swipe w/ Cruiser Class (20lbs) Clubbells: A. 1 sets of 10 reps Basic Arm Swing (head height)
B. 1 sets of 10 reps Spouts: Clean to Armpit Cast (to Back Position) to Double Parry to Park
C. 2 sets of 5 reps Cossacks: Armpit Cast to Flag Position with a rock-bottom squat (vamped down on the second set to Welter Class Clubbells)
D. 5 sets of 15 in 5 minutes Technical Swipes RPE: 9
RT: 8
Comments: Strange strength fluxuation today. Going to hit the Swipes again this evening to complete my PHASE II step. Nervous system is fine, not over-trained, just wonky. Slight tweak in the traps may be sapping me.

[Scott Sonnon]

10/28/03

1st (Morning) Session: (40 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
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: Took the evening off last night due to this trap tweak. During early morning DROM, I discovered a tight neck (limited ROM to left and forward tilting) and mondo crepitus in my left wrist. Resolving these after a thorough bout released the residual muscular tension in my tweaked trap, but I had to do these ROM in tandem - a feat of whacko coordination that took some work. It's slightly returned now that I've cooled down, but I have the remedy that I'll be 'applying' throughout the day until it resolves.

[Scott Sonnon]

10/28/03:

2nd (Afternoon) Session: (35 minutes)

Skills Practice of Mill alternating a Cruiser (20lbs) Clubbell: A. 2 sets of 10 (R/L) Inward Pendulums
B. 2 sets of 10 (R/L) TaskMasters: Parry Cast to Back Position to Shoulder Cast Muscle-Out, to Back Position, to Parry Cast to Park
C. 2 sets of 10 (R/L) Short-Whips: Shield Cast to Flag Position
D. 12 sets of 11/11 in 12 minutes of Technical Mills 22RPMs
RPE: 9
RT: 9
Comments: Well, now posting I realized I spaced it again and jumped an extra step. Today intended to be 13 of 11 in 13. That 2 increment jump ended up being rough. When my groove was perfect I had 7 seconds rest between sets of 11/11 in one minute. When I wasn't perfectly on top of speed and form, I had NO break in between sets. I juiced up my tempo, but as I began to fatigue and accumulated arm-pump, I had to pull every Selective Tension trick out of the bag to meet the time demand. I'm going to hit this step again. I'm not pleased with the RPE. I'd like it to be at least as low at 8 before stepping up again, with at least 7 seconds consistently before each set.
One good trick that evolved though was resorting to Vibration Drills with my off arm while the on arm swung madly. :twisted:

[Scott Sonnon]

10/29/03

1st (Evening) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses

Comments: Light evening... needed to take it easy.

[Scott Sonnon]

10/29/03

1st (Morning) Session: (60 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

Skills Practice of Swipe w/ Cruiser Class (20lbs) Clubbells: A. 1 sets of 10 reps Basic Arm Swing (head height)
B. 1 sets of 10 reps Spouts: Clean to Armpit Cast (to Back Position) to Double Parry to Park
C. 2 sets of 5 reps Cossacks: Armpit Cast to Flag Position with a rock-bottom squat (vamped down on the second set to Welter Class Clubbells)
D. 13 sets of 11 in 13 minutes Technical Swipes RPE: 8
RT: 9
Comments: Strength back and tight. Juiced up my RPMs so that I was hitting 11 reps in 35-40 seconds with a special personal technical nuance which I'll be happy to share after the OCS. :twisted:
My right wrist was a little crunchy after the CB session, but with I think it was due to some minor arm-pump around set #12 - when I began to overgrip a tad due to fatigue. Hit the wrist infinities to resolve it, since the circles were insufficient to release the tension.

[Coach Jones]

Juiced up my RPMs so that I was hitting 11 reps in 35-40 seconds with a special personal technical nuance which I'll be happy to share after the OCS.

You're a sneaky, sneaky man.

[Scott Sonnon]

10/31/03:

1st (Morning) Session: (60 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

Skills Practice of Mill alternating a Cruiser (20lbs) Clubbell: A. 2 sets of 10 (R/L) Inward Pendulums
B. 2 sets of 10 (R/L) TaskMasters: Parry Cast to Back Position to Shoulder Cast Muscle-Out, to Back Position, to Parry Cast to Park
C. 2 sets of 10 (R/L) Short-Whips: Shield Cast to Flag Position
D. 11 sets of 12/12 in 11 minutes of Technical Mills 24RPMs
RPE: 8
RT: 9
Comments: 24RPMs is about max speed with my Cruiser Mills - I at best had 15 second break between sets 1 and 2, but by set 5 only had time to alternate hands. I timed the increments perfectly since my next step will be the 10 minute mark. I'm going for my target numbers of 1 set of 125/125 in 10 minutes next. No real arm-pump until around set 9. Nothing major. I think I'll be concluding PHASE II early.

[Scott Sonnon]

11/02/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
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: Saturday I took two long hikes with a 40lbs backback, so took the day off. Today, smoothed out the kinks from the gear. Feeling great and ready for tomorrow.

[Scott Sonnon]

As I continue the march on through PHASE IV (http://www.circularstrengthmag.com/18/sonnon1.html) I wanted to present my
3 Month Clubbell Training Success Report
August 19th - November 2nd, 2003
Week One <---> Week Four <---> Week Eight <---> Week Twelve
http://www.circularstrengthmag.com/images/weekzero.gifhttp://www.circularstrengthmag.com/images/weekfour.gifhttp://www.circularstrengthmag.com/images/weekeight.gifhttp://www.circularstrengthmag.com/images/weektwelve.gif

I feel great - especially with only 3 Months of Clubbell work accomplishing so much with so little effort. I've increased mobility through my daily coordination practice of my expanded Warrior Wellness course while gaining about 12lbs of lean muscle. My shoulders feel amazing, like never before. My lower back is totally healed from a deadlifting injury three years ago. I'm just very pleased with the results of DOUBLE-D, PHASE IV (at least parts I and II so far) and INTUITIVE TRAINING.

Anything you want to achieve, you may do so with Clubbells if you put your mind to it, grip those dragons hard and get swinging. I'll never ask someone to do anything that I wouldn't be willing to do myself. I'm no guru, but I promise you I'll work just as hard along side of you towards our common goals of improved physical culture and enjoyment of life.

All my best to you and your training!

[crubio]

Great progress Coach! For a minute I though I was readin my own post!
Thanks for your inspiration!

[Scott Sonnon]

Thanks, Chris.

10/29/03

1st (Morning) Session: (60 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

OCS Test of Swipe w/ Cruiser Class (20lbs) Clubbells:
1 set of 140 in 8 minutes 50 seconds - Technical Swipes
RPE: 10
RT: 10
Comments: Good news? My technique is like butter and my endurance is superb. I came across the tape way ahead of time. Now comes the critique. My RPMs were WAY too high, since my target volume with the Cruisers was 138 in 10 minutes. This caused severe arm-pump. Shoulder parked 4 times for 15 seconds. It didn't affect finishing early, but early is only fine when I'm only testing Swipes. If I had to perform my Mills right now... how would I do? I don't know if I would hit my numbers. A battle won, but victory of the war is still unknown. Plenty of time remaining to prepare so no sweat, but tremendous room for improvement.

[Doug Szolek]

Relish in the victory bro, I've seen the work you put in to get here 8) . Don't let thoughts of the Mill uh... grind away at what you've accomplished. Don't let the critique... Swipe your motivation. After all you don't want the sign on the gym door to read "No Fun Intended :P " do you? The time compression will be dealt with in PHASE IV worry about that when it gets here.

As always, lightening the situation while increasing the load,

[Scott Sonnon]

Thanks, brother. I did need that reminder. :oops: Better not to judge the goal from the half way marker. 8)

[Scott Sonnon]

11/04/03:

1st (Morning) Session: (90 minutes)

35 minute trail run

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
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 minutes jacketless submission wrestling with a Titan? Priceless.

Comments: Felt good to wrestle again. Loose, limber, strong... but tweaked my right trap attachment in a duck under. Damn unseasonally cold Pacific weather. Silly Sonnon - warmup longer. :roll:

[Scott Sonnon]

11/05/03:

1st (Morning) Session: (35 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
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: Still releasing my tweaked traps yesterday from wrestling "Mt. Olympus." I'll be testing out my Mills this evening and ending PHASE II.
I'll be inserting a two week heavy duty grind to jostle the CNS after this. I'm adapting too quickly to PHASE IV and I feel like taking a short reprieve. Following this 2 Week active recovery period to give my nervous system a break from the high volume of my strength endurance cycle, I'll be away on vacation for a week. As a result, I'm headed in to "Toughness Training" mode (as Doug and I are going to do a little experiment) and I'm going to walk right up to the door of over-training the day before I leave. But this time, I'm not knocking.

"little experiment"....sounds so innocent.....NOT

[crubio]

Coach,

Excellent victory on the swipes!! You rock dude.

[Doug Szolek]

You know I think initially Victor Frankenstein was only trying a little experiment...

[Scott Sonnon]

Thanks guys... it's going to be a 'fun' lab report.

Well, inspired to complete PHASE II, I asked your friendly neighborhood Titan to meet me at our gym for moral support this evening.

11/5/03:

2nd (Evening) Session: (10 minutes)

1 set of 142/142 in 10 minutes with a 20lbs Clubbell

Holy Toledo! :shock:

I came in over the tape with my target volume for PHASE II of 126/126 and 8 minutes and 30 seconds and just cruised out an extra 18 per arm to keep moving weight for the event duration.

Honestly, I can only attribute this to one of two variables: extra day of recovery and a 'test-run' of our little experiment 3 days ago which offered some mad strength gains with no recovery time needed. Since I can't isolate them I can only imagine... but I'll save that for serious exploration over the next two weeks. I'm still debating whether or not to share this on my training diary.

Regardless, PHASE II successfully completed! It's an amazing program so far which goes far above and beyond the intended goals.

PHASE III begins in December - PHASE IV in January.

Thanks for all the support along the way. This has been some thick undergrowth to cut.

[Scott Sonnon]

Posting this for my own reference:

PHASE I:
Target Volume:
A. 1 set of 167/167 Mills in 10 minutes with 15lbs Clubbell
B. 1 set of 184 Swipes in 10 minutes with two 15lbs Clubbells
Accomplished Volume:
A. 1 set of 167/167 Mills in 10 minutes with 15lbs Clubbell
B. 1 set of 184 Swipes in 10 minutes with two 15lbs Clubbells
Duration:
11 days, OCT02 - OCT13

PHASE II:
Target Volume:
A. 1 set of 138/138 Mills in 10 minutes with 20lbs Clubbell
B. 1 set of 125 Swipes in 10 minutes with two 20lbs Clubbells
Accomplished Volume:
A. 1 set of 142/142 Mills in 10 minutes with 20lbs Clubbell
B. 1 set of 140 Swipes in 10 minutes with two 20lbs Clubbells
Duration:
21 days, OCT14 - NOV05

We'll see if this massive gains continue into PHASE III with the Heavy Class 25lbs Clubbells.

As I analyze it you got 351 w/ the 15s, then got 282 w/ the 20s -an almost exactly 20% drop. If you drop 20% again, your at 220ish and cruising the IMS at 180 or 190. The way high numbers didn't really make sense to me till I saw it laid out this way. :idea:

I'm looking at MS at 190 which is 140 - using your scheme it looks like 250 with 15s, 200 with the 20s will get me 160 with the 25s. A good leeway for OCS comp. I'm bagging the "masters use the 15s" stance and going for MS at the first comp I can get to.

I was going to wait till 12/1 to test with the 20s but I will now test with the 15s (I 've done 220) this weekend to make sure before I move up.

Sorry to highjack your log but I got the big Gestalt and just started typing.
Also everybody reads your log -or should - and I thought this might be generally helpful.

Bill

[Scott Sonnon]

No hijack, amigo. The more we move through this together, the more it will take form and become more useful for others. When enough people move successfully though PHASE IV we can actually confirm the method. I'm experimenting on myself first and offering it as a map. It's working very well for me so far, and I do think that the over compensatory approach will account for any drain caused by pre-competitive and competitive anxiety (as well as any “faulty reps.”) I suspect that PHASE IV (of PHASE IV) will be the most difficult since it involves the compression of time between performing both events. But the bottom line will be the event itself. Who knows what will happen there, since nothing like this has been done in almost exactly a century?

I look forward to reading your results.

[crubio]

Hey Coach.


As a result, I'm headed in to "Toughness Training" mode (as Doug and I are going to do a little experiment) and I'm going to walk right up to the door of over-training the day before I leave. But this time, I'm not knocking.

If you need an extra guiney pig I am game. I am down for some ABC after my 2 weeks recovery/reset.

Chris