Getting Started

[Atreides]

I just got one pair of 10 pounders, the book and the dvd. I thumbed through the book. Using the terminology in the book, I will be getting into the cognitive phase of learning the skill. Knowing what you know - pick 5 exercises to get started with. Feel free to refer to the book. I have it in hand.

The book talks about program guidelines - but it doesn't pick out specific exercises. For now I want to use Clubbells twice a week - and integrate it with Staley's Escalating Density Training using Kettlebells.

[Scott Sonnon]

Arthur,

Start with Swings 2X/week. At most, Swings 1X/week and ArmCasts 1X/week, in the skill development phase.

[Atreides]

Thanks for stopping by. I may post my workouts in the training log section of the forum just to develop good habits.

I will do the Clubbell swings 2 days a week on non training days for active recovery. During the learning phase with Clubbells, I should be able to avoid overtraining.

I had a separate question about the kb workouts from Jason. Escalating Density Training is a concept developed by Charles Staley. The following program was written by Mike Mahler. Mike is a highly skilled kb instructor.


This is a workout program that requires four workouts per week. Each
workout takes forty-five minutes to an hour. If you are taking longer than an hour, then you are doing something wrong. With EDT, the goal is to do as many reps of each exercise in each “Personal Record Zone” (PR Zone). Pick exercises and kettlebells that you can handle for at least six to ten
repetitions. Start each PR zone by doing three to five repetitions for each
exercise. As fatigue builds, lower the reps to one to two and take longer
breaks between each set. At the end of each PR Zone record the total number of repetitions that you achieved for each exercise. For example, if you did a total of forty repetitions on military presses, your goal at the next workout is to do a minimum of forty-one repetitions. As long as you are doing more repetitions, you will get bigger and stronger.

EDT Program Option One:
Monday and Friday: Upper Body

PR Zone 1 (20 Minutes)
Two-arm military press
Renegade Row

Five minute break

PR Zone 2 (15 Minutes)
Kettlebell Alternating Press
Kettlebell Alternating Row
Two minute break
Core Work
2x5 (two sets of five) of Windmills


Wednesday and Sunday: Lower Body

PR Zone 1 (Twenty Minutes)
Front Squats with two kettlebells
One-arm snatch

Five minute break

PR Zone 2 (Fifteen Minutes)
One-arm Kettlebell Overhead Squat
Double Kettlebell Swings

[Scott Sonnon]

Arthur, what's your question?

[Atreides]

Coach Sonnon,


For now I will stick with the swings until I get a better feel for the Clubbells. Wow!, I am really glad I bought two, rather than just one.

I mentioned to Jason I wanted to integrate Clubbell training with my KB workout. Jason suggested I post the workout here.

The book only has a short appendix on integrating the two triaining disciplines. Do you have any articles on integrating the two approaches?

[Scott Sonnon]

Arthur,

Read: Double Density Training (http://www.circularstrengthmag.com/17/sonnon1.html).