Clubbell cycle advice/CST cert. advice/program design help

[Pattimeow]

Hi,
My name is Patti (Patti Holden, AKA pattimeow). I need some help defining my next clubbell cycle. And some guidance/direction as far as heading towards a desire for CST Certification (overall program design help too).
I am to start my next clubbell cycle on Monday (the first week my plan is to learn the Swipe).

SOME BACKGROUND:

*I started here on June 1, 2004 (4 months now)

*I am logging on the program log forum regularly, so if desired you can take a look over there (I post on the other forums occasionally as feels appropriate).

*I have incorporated WW (doing Intermediate level now) and Clubbells (two 5 pounders)

*I am also doing cardio every day - either 30 minutes (walk/run) on the treadmill or a 30-60+ minute bike ride on the streets around my home.

*I have been doing the Radiant Recovery program for over 3.5 years and have been on step 7 of this program since Feb. of 2002.

*Before doing that program not only was my food messed up and my body but I was at times anorexic (other times overweight), had distorted body image troubles, and a compulsive exercise addict. I say this only because I know that I have to keep a close eye on this part (anorexic/body image/exercise addiction) of my program. I am hoping that CST will continue the healing for me in this area.

MY GOALS:

*To find a good balance to my beta-endorphin leg of my sugar sensitive stool (the three legs being Serotonin, beta-endorphin, blood sugar). I find the BE leg the hardest to stabilize.

*To become lean, toned, and strong. Get rid of flabby tummy. Gain strength in arms, legs, and overall which will help me with my surfing (haven't gotten on my board in almost a year now, fear).

*To be able to do the clubbells like Max (AKA Maxmoon/Max Andrianov). I really light up at Max's routines and want to explore "catch", but Connie suggested I learn the "in-between" strength for catch moves first (don't know what those are).

*Become eventually CST Certified. My long term goal besides that one is I would love to be a CST/RR Certified coach, so that I could then help others in their endevors to become free from addiction and find complete wholeness physically, mentally, emotionally, and spiritually. I realize I have to live it first. :wink:

CURRENT CLUBBELL EXPERIENCE:

I've done 3 (3 week) clubbell cycles thus far, as follows:

Cycle One: Basic Swing; Forward/Backward Pendulum; WW Active Recovery

Cycle Two: Basic Swing, For/Bac Pendulum, Inward/Outward Pendulum, WW Intermediate;
For/Bac Pendulum alternating, In/Out Pendulum alternating, WW Intermediate
Active Recovery for third week

Cycle Three: Combo Basic Swing going into a for/bac Pendulum, Armpit Cast, WW Intermediate
combo For/bac Pendulum going into an inw/out Pendulum, Combo Clean to Armpit Cast, WW Intermediate
Active Recovery for third week

EQUIPMENT/AVAILABILITY:

*I've purchased the two newest DVD's (Catch 22 & Two-Handed)
*I've purchased Doug Szolek's "Core Cadre Curriculum" book
*I read Scott's CST mag article on Density training cycles
*I read Connie's CST glossary notes
*I have two 5 pound Clubbells and the CST book
*I have a full gym membership
*I have a versa-climber machine, treadmill, stationary bike, and mountain bike at home
*I am not currently working - am going to college part time and I spend most of my time doing volunteer work for Radiant Recovery, and a little bit here as moderator of one of the forums
*I am married, three grown children (not living at home), and I am a 46 year old woman.

QUESTIONS:

So.... :D (thanks if you've read this far, LOL)

1. What should I do next?

-4 week combo clubbell cycle?
-Density cycle?
-Century cycle?
-Catch? Or?
-other?

2. Can you help me design/define the details of this?

-I start my next clubbell cycle on Monday 9-27. I have not learned the Swipe yet so was planning on doing 5x5 of Swipes for the first week of my new cycle, and then begin one of the above or whatever you prescribe. Suggestions?

3. I have a gym membership; is it time to add that back in as well? If so, what specifically?

-previously I was doing the cross-trainer machine for cardio, the treadmill, and lifting weights.

4. Scott has suggested the following requirements for CST certification, should I add any of these things yet? (the ones in red I am currently doing).

1. Warrior Wellness (Currently on Intermediate level)
2. Freedom By Degree
3. Body-Flow
4. 3DPP
5. Clubell Training For Circular Strength
6. 2 Handed CST
7. Catch Clubbell Training
8. Prime Bioenergy
9. Be Breathed

As you can probably tell I am very enthusiastic about this. 8) :D I feel a huge passion about both CST and RR and it is the main focus of my life right now. My other passion is music/songwriting/singing/musician, etc. and dance.

I appreciate the time you are taking to read this and help me out. Thank you in advance.

Warmly,
Patti Holden

[Connie Brown]

*To find a good balance to my beta-endorphin leg of my sugar sensitive stool (the three legs being Serotonin, beta-endorphin, blood sugar). I find the BE leg the hardest to stabilize.

*To become lean, toned, and strong. Get rid of flabby tummy. Gain strength in arms, legs, and overall which will help me with my surfing (haven't gotten on my board in almost a year now, fear).

*To be able to do the Clubbells® like Max (AKA Maxmoon/Max Andrianov). I really light up at Max's routines and want to explore "catch", but Connie suggested I learn the "in-between" strength for catch moves first (don't know what those are).
Patti, first of all, thank you for a truly wonderful request. You gave such a good picture of your goals, condition and activity that it inspires this coach just reading it :)

When I said "in-between" strength I meant the strength from doing CST, which includes the prime movers that we know from linear lifts, PLUS the joint and connective tissue recruitment for swinging weight in 3D. Building that in-between strength takes some time with combo routines. Coach Dan says AT LEAST a year with CBs before starting catch and 2 years is even better.

For your flab/strength-related goals, a Swipe cycle will hit those beautifully. When you receive the Core Cadre Curriculum, which has sample programs, I think there is a good one in there (don't have it with me).

There is a progression in the CT4CS book:

form before sophistication
sophistication before volume
volume before intensity
intensity before density

On your Swipes I recommend working the first two levels so a cycle that gets some volume would be cool.

Max and Dan's movements are all about Body-Flow first and then the sparkly amazing stuff results from that. So in between your Swipes, how about some days where you explore Body-Flow?

Does this sound good? If so, we can get down to what to do on what days.

The advantage of a cycle that has a little of Swipes and a little Body-Flow is you can watch your work/rest ratio in an unpressured way. Understanding that for you will probably get you on top of the BE effects instead of the other way around :wink:

[maxmoon]

Hey Patti!

Your goals sound great!

I would personally sudgest that you learn more basic clubbell exercises before exploring catch concepts.As Connie said your body need to adapt alot more before exploring catch concepts(Dan's dvd should be great!)

It took me some good time with my 10s to get to know most of the basic exercises but it was essential to my progress because my body became more responsive through grinding and ballistic exercises.
No need to rush as results are guaranteed with proper use of the clubbells.

Maybe some one else will help design a new cycle for you.
I recommend that you explore the basic exercises that you have not yet tried.
Also to hand clubbell exercises that you already have been doing with one hand, this well help build coordination and will make your progress easier. Like 2 handed pendulums for example.


Out of Scott’s recommendation for CST certification I would recommend all of them: lol: even though I don’t have all the materials yet.

Because you are already doing warrior wellness you are off to a great start and your clubb swinging will be great because of the increased range of motion.

I will let other people give their thoughts.

I believe that your attitude and commitment to bettering your health and state of being will pay off greatly! And you have my support as well as the tribes!

And not just because you like my combinations 8)

Go for it Patti, may you feel great and strong!



Max

[Pattimeow]

Patti, first of all, thank you for a truly wonderful request. You gave such a good picture of your goals, condition and activity that it inspires this coach just reading it

Thanks Connie! I forgot to put in the section on equipment that I also have the video for Warrior Wellness and Clubbells of course. :wink: I'm glad it was a good picture.


When I said "in-between" strength I meant the strength from doing CST, which includes the prime movers that we know from linear lifts, PLUS the joint and connective tissue recruitment for swinging weight in 3D. Building that in-between strength takes some time with combo routines. Coach Dan says AT LEAST a year with Clubbells® before starting catch and 2 years is even better.

Ah, I see! :D Combo routines, and WW yes? Oh no, a year or two?!! :evil: :evil: :shock: :P NOT the answer I wanted, LOL! I want to catch now!! LOL! :wink:


For your flab/strength-related goals, a Swipe cycle will hit those beautifully. When you receive the Core Cadre Curriculum, which has sample programs, I think there is a good one in there (don't have it with me).

Okay great! Swipes it is then! I only ordered the book yesterday, don't know how long it will take to get here, but I will check it out as soon as it arrives!


There is a progression in the CT4CS book:
form before sophistication
sophistication before volume
volume before intensity
intensity before density
On your Swipes I recommend working the first two levels so a cycle that gets some volume would be cool.

Form - sophistication - volume - intensity - density, okay got it. Don't quite understand each one, but got it, LOL. Volume is a density cycle? Sorry me confused, LOL.


Max and Dan's movements are all about Body-Flow™ first and then the sparkly amazing stuff results from that. So in between your Swipes, how about some days where you explore Body-Flow™?

Oh okay! So what do I need to purchase in order to begin with some Body-Flow stuff?


Does this sound good? If so, we can get down to what to do on what days.

Yes, oh yes, yes, yes!! Just having you guide me is fabulous! I am just so darn excited like a horse getting ready to charge out of the gait! :lol: I would love for you to help me figure out what to do on what days, I have no idea. Like I said wanted to start learning the Swipes on MOnday. Thanks!


The advantage of a cycle that has a little of Swipes and a little Body-Flow™ is you can watch your work/rest ratio in an unpressured way. Understanding that for you will probably get you on top of the BE effects instead of the other way around

This sounds perfect Connie! Thank you so much! I look forward to discussing this further here so I know what to do!

Thanks!
Patti Holden

[Pattimeow]

Max,
It is awesome to hear from you here! 8) I want to reply appropriately to your post to me(that means in more detail, LOL), but I have to take a shower and get off to class. I will write more tonight. Thanks bro! (Is it okay for me to call you bro? We are tribe here right?) :wink: If not, and I am out of line, just smack me, LOL! :shock: :D

I am so excited I can hardly contain it, LOLOL! :lol:

Warmly,
Patti Holden

[Pattimeow]

Hey Patti!
Your goals sound great!

Thanks Max! 8) (And please forgive my 'bro' comment earlier, it was out of line and I am embarrassed) :oops:


I would personally sudgest that you learn more basic Clubbell® exercises before exploring catch concepts.As Connie said your body need to adapt alot more before exploring catch concepts(Dan's dvd should be great!)

Yep. I guess I will be doing some Swipe cycles along with Body-Flow before being able to move to catch.


It took me some good time with my 10s to get to know most of the basic exercises but it was essential to my progress because my body became more responsive through grinding and ballistic exercises.
No need to rush as results are guaranteed with proper use of the Clubbells®.

Thank you for sharing your experience with me. I am listening (even though I "want" to rush, LOL). :wink:


Maybe some one else will help design a new cycle for you.
I recommend that you explore the basic exercises that you have not yet tried.
Also to hand Clubbell® exercises that you already have been doing with one hand, this well help build coordination and will make your progress easier. Like 2 handed pendulums for example.

Yes, I believe Connie has opened up to help me with my new cycle, I'm so excited about that! By two handed do you mean holding one clubbell with two hands?



Out of Scott’s recommendation for CST certification I would recommend all of them: lol: even though I don’t have all the materials yet.

Haha, yep! :lol: My thinking exactly - I want to do it all, but will take it in pieces as Connie lays it out for me.


Because you are already doing Warrior Wellness™ you are off to a great start and your clubb swinging will be great because of the increased range of motion.

Yes, the Warrior Wellness is awesome! And I can't believe how much better my balance alone has gotten and yep, ROM too.


I will let other people give their thoughts.
I believe that your attitude and commitment to bettering your health and state of being will pay off greatly! And you have my support as well as the tribes!
And not just because you like my combinations
Go for it Patti, may you feel great and strong!

Thanks so much for your support Max. Many of your posts and your video combinations have inspired me so I appreciate you sharing here on these different forums. Thanks again for all your encouragement, it means a lot.

Warmly, Patti

[Connie Brown]

Ah, I see! :D Combo routines, and Warrior Wellness™ yes? Oh no, a year or two?!! :evil: :evil: :shock: :P NOT the answer I wanted, LOL! I want to catch now!! LOL! :wink:
Ah but these things build on each other. when you get there you will be so strong and agile both. and the time will fly by. does it feel like 4 months since you started?

Do me a favor? I'm working on a web page that talks about a good sequence to do these products in. Tell me what you think? It's not done yet so this is an early peek.

A CST Training Sequence (http://www.conniesclubbellcafe.com/trainseq.htm)

http://www.conniesclubbellcafe.com/seqsmall.jpg


Volume is a density cycle? Sorry me confused, LOL.[/b]
Volume is simply high numbers of swings. Density is doing sessions close together, like two in one day.


Oh okay! So what do I need to purchase in order to begin with some Body-Flow™ stuff?
Body-Flow book and video. (http://www.profcs.com/app/aftrack.asp?afid=161306&u=www.rmax.tv/bodyflow.html)

Okay let's start with a Swipes session 3X per week. I borrowed a volume cycle from one Scott did for another lady.

Patti's Swipes and Body-Flow Program

MON/WED/FRI, Swipes.

TUE/THU/SAT, your cardio and Body-Flow for gentle exploration only. No high volumes or forcing through tension or anything like that - just getting to know the moves.

SUN as your day of complete rest.

On the BE side: I would really watch how many days in a row you have "hard" sessions for you (not every day). just something to experiment with. I know you, you love to play with the bike and treadmill and you love CBs too, so the trick is to do them without overdoing.

Clubbell Swipe Density Session:

Over the course of the next twelve weeks, you'll be compressing the rest periods by increasing the volume of your Clubbell Swipes in the following progression:

Begin with a 20 minute session of Warrior Wellness.

week 0: okay I put that in because I know you will take a week just to do a 5x5 with swipes a few times. Good stuff.

Week 1: 20 sets of 5 in 20 minutes
Week 2: 18 sets of 6 in 18 minutes
Week 3: 16 sets of 7 in 16 minutes
Week 4: 15 sets of 8 in 15 minutes
Week 5: 12 sets of 9 in 12 minutes
Week 6: 10 sets of 10 in 10 minutes
Week 7: 8 sets of 12 reps in 8 minutes
Week 8: 7 sets of 14 reps in 7 minutes (due to reps/minute this step should nearly be one full minute)
Week 9: 1 set of 100 (no time limit)
Week 10: 1 set of 100 in 12 minutes
Week 11: 1 set of 100 in 11 minutes
Week 12: 1 set of 100 in 10 minutes

Let's really watch your RPE and RPT on this. It might be too light (or too hard) for you. I think you are pretty strong and if so, we can adjust. Also it will depend on how much other activity affects how you feel (like your bike ride sounded like fun.)

[Randell Waddell]

Evening Connie,

My old brain relates very readily to your graphic - I think it will be very helpful to many brain types - congratulations.

Cheers
Randell. :D

[Pattimeow]

Coach Connie,
First of all thank you. Thank you for coaching me here. I am so excited to have you as my guide! :D 8)

Secondly - omg, this CST training sequence graph is outstanding! :shock: :D I printed it out (oops, is that okay with you?) - let me ask, may I print it out simply for my private little notebook? I love seeing the progression of the different materials offered in a graph form like this. Because now I have a "picture" that I can begin checking off the things I've done and look forward to the things to come. Being able to see something on paper like this, in the way you've done it, is very very helpful to me and I know it will help others as well. Thanks!

Coach Connie wrote

Ah but these things build on each other. when you get there you will be so strong and agile both. and the time will fly by. does it feel like 4 months since you started?

Yes, I understand. And no it seems like yesterday that I started CST. :wink:


Thanks for the definition of volume vs. density, got it.
I will order the Body Flow book and video today.

I am so excited about the Swipes and Body-Flow Clubbell density program you have outlined for me here, awesome! It sounds very do-able (I think - haven't done a Swipe yet, hopefully won't be too hard). The first week (week zero) I will use the Swipe information/video clip etc. that you posted on the radiantCST list for a guide as "how to" do a Swipe.

Coach Connie wrote:

On the BE side: I would really watch how many days in a row you have "hard" sessions for you (not every day). just something to experiment with. I know you, you love to play with the bike and treadmill and you love Clubbells® too, so the trick is to do them without overdoing.

Yes, you do know me. :D I have really been trying hard to watch this lately, ever since my buds brought it up to me. :wink: But I also know that what *I* am seeing and what *others* see can be two completely different things. The key for me will be - being able to listen and slow down when I don't wanna. :roll: 8) But I will really focus on not overdoing. Thanks for the note about it Coach Connie.

I have a few questions:


Week 1: 20 sets of 5 in 20 minutes

I understand that first I do 20 minutes of WW.
Then this.
My question is do I do this 20 minute Swipes session "once" a day, or "twice"?
Oh, and...this is 5 Swipes per minute, no rests inbetween minutes correct?

Okay and Tues/Thurs/Sat Are for my cardio (bike/treadmill, etc.) and Body Flow, yes? Will I be doing my bike and treadmill on my Swipes days?

Sunday you said complete day of rest, meaning Warrior Wellness only, or nothing? Can I do bike or treadmill on Sundays?

Coach Connie wrote:

Let's really watch your RPE and RPT on this. It might be too light (or too hard) for you. I think you are pretty strong and if so, we can adjust. Also it will depend on how much other activity affects how you feel (like your bike ride sounded like fun.)

Okay, gotcha. I have no idea if it will be too light or too hard, but I know that I will want too hard, LOL! :twisted: :roll: I feel pretty strong, but lack in my abs and my triceps (you know that part of your arm that continues to wave good-bye long after you're done waving? LOL!). And yes, my bike ride is lots of fun. The treadmill is not as fun, but I am working on getting up to 30 minutes of running with it and then I want to switch it to being outdoors, running at the beach is my goal. Now, THAT sounds like fun! But, the treadmill, well, it just "is" for now.

Okay, one last question if you will indulge me:

I have been logging my workouts over on the log forum since beginning in June, under "Patti's log". Should I continue to log this cycle there, or would it be better to create a new log, maybe titled, "Patti's Swipes/Body-Flow Program"?

Thank you so much Coach Connie! I am sooooooo excited to start this! I REALLY appreciate your guidance and direction. Thank you!

Warmly,
Patti Holden

[Connie Brown]

Thank you for coaching me here. I am so excited to have you as my guide! :D 8)
oh pshaw, my pleasure. It's a blast to do CST and sharing is an integral part of it. :)


let me ask, may I print it out simply for my private little notebook? I love seeing the progression of the different materials offered in a graph form like this. Because now I have a "picture" that I can begin checking off the things I've done and look forward to the things to come. Being able to see something on paper like this, in the way you've done it, is very very helpful to me and I know it will help others as well. Thanks!
Soitenly, yer welcome and thanks for your kind words. I want to add a description of each product. So much fun stuff, so little time.


I understand that first I do 20 minutes of Warrior Wellness.
Then this.
My question is do I do this 20 minute Swipes session "once" a day, or "twice"?
Oh, and...this is 5 Swipes per minute, no rests inbetween minutes correct?
Let's start with once a day for the first couple of weeks. This is where I was thinking it might not be enough challenge for you - if not, we can add something and I won't say what because I want you to record your RPE/RPT/RPD just the facts at first. It really depends on if you recover enough between sessions what with the cardio.

The sets start on the minute so there is like half a minute rest built in WITHIN each minute. If you are like me this will be annoying. Just think of it as itty bitty practice in start, stop, wait. :twisted:


Okay and Tues/Thurs/Sat Are for my cardio (bike/treadmill, etc.) and Body-Flow, yes? Will I be doing my bike and treadmill on my Swipes days?
No, no cardio on Swipes days. More on this below. And I only left in the cardio slots because I know how you love it. You could achieve your goals JUST with the CB days believe it or not.


Sunday you said complete day of rest, meaning Warrior Wellness only, or nothing? Can I do bike or treadmill on Sundays?
I guess I should have said "active recovery" day. You can do anything that stays at RPE 1-2 especially WW of course. Can you even DO a bike ride and stay that low? perhaps a walk or swim/float.


Okay, gotcha. I have no idea if it will be too light or too hard, but I know that I will want too hard, LOL! :twisted: :roll: I feel pretty strong, but lack in my abs and my triceps (you know that part of your arm that continues to wave good-bye long after you're done waving? LOL!). And yes, my bike ride is lots of fun.
This speaks to the work / rest balance. You said you wanted to tone up and lose the tummy, right? Well Both of those things happen not during the exercise sessions, but during Recovery. PS you will be pleasantly surprised at what Swipes do for your core.

The muscles have a chance to grow only when they are not literally being used. And I suspect some of the tummy fat is hormonal, like from stress, and that means you need to let the "exertion" hormones come DOWN sometimes, and too many workouts at RPE 6+ keep them UP all the time.

Your task will be, when is the recovery in your week?

Also on the recovery day. The purpose is to check in and listen. Do you know what the signs of overtraining are, for you? Based on posts in your thread I would guess they are these. But like you say, you are da boss.

- weepiness
- a "don't wanna" feeling
- twinges and injuries

So THOSE are what you watch for in your journal. Then if you see THOSE, you go back and look at your sessions and RPE and frequency to figure it out.


I have been logging my workouts over on the log forum since beginning in June, under "Patti's log". Should I continue to log this cycle there, or would it be better to create a new log, maybe titled, "Patti's Swipes/Body-Flow Program"?
New log. Looking forward to it.

here we go,

[Connie Brown]

Thanks for the feedback, Randell. I can never tell when one of my efforts to illustrate things as I see them, is helpful or too anal, I mean, geeky.

[maxmoon]

Hey Patti! Don’t worry over such things as calling me bro! I see nothing wrong with it, its obvious that your intentions were good: lol:

And by two handed I meant with 2 clubbells like the swipe for example.

Seems like your getting great help from Connie!

Have fun learning the swipe and stay cool 8)

Max.



ps: Connie I think any visual illustration explaining a process is always helpful!

[Pattimeow]

Coach Connie,

New log. Looking forward to it.
here we go,

Okay great! Thanks for answering all my many questions. I am writing it all down - printed a little calendar out from my computer so I can keep track of what to do on what day of each week.
See you in the log section! :D

Warmly,
Patti Holden

[Pattimeow]

Max,
Thanks for understanding my intentions. :D


Have fun learning the swipe and stay cool

I will! Thanks! 8) 8) 8)
Warmly, Patti