James Marsh's current program :)

[jimmy23]

Hi all, I have had my clubell about a week, and am experimenting with how to add it into an overall training regimen. Here is what Im doing right now.

Three times a week I do one or another of Scrappers workouts. RIght now, at the end of each of these, I do some basic swings (remember, I just got my clubell and am going very slowly :) )

I do strength training once a week. I begin with barrel lists using a heavy bag, usually three sets or so. This week I followed it with several sets of swings, followed by drumming with the clubell. My final exercise was the farmers walk.

So for right now, thats what I do, any comments or suggestions would be appreciated.

[jimmy23]

10/18

Did sewveral rounds of Scrappers round and round workout , then did Gama casts for 2 sets ( didnt count reps) until i felt fatigued.

Nice night, good burn but not too much.

[jimmy23]

One note ( Im new to this so be patient) - Almost everyn morning I do a series of warrior wellness exercises. I find that I seem to recover fromt he stiffness of the previous days training much faster when I do this, especially in my shoulders and hips .

[Scott Sonnon]

Jimmy, good work. It may be more helpful to expand what you specifically perform in each session: reps/sets/rest, RPE, RT. Moreover, comment on the specific patterns of residual muscular tension and crepitus you experience and resolve during your Warrior Wellness sessions. We can have a better idea of tracking the patterns of form and overtraining to prevent injuries, this way.

[jimmy23]

Will do Coach

tonights training


Did 3 sets of 8 of barrrel lifts with an 80 pound bag, 30 seconds rest between each set

2 sets of 8 swing to order each arm with 15# clubbell

2 sets of 5 drumming each arm with clubell

4 rounds of Jimmys Cardio Combo (I wanted a cool name for this one)

Jimmys Cardio Combo starts with 10 squat thrusts, followed by ten rows with 70 pound sandbag, followed by box step drill untill breathing returns to normal, that is one round


FInsished with one set each arm One Armed Farmer Walks (same as farmer walk with dumbells, but only one dumbell at a time, on one side of the body)


My warrior wellness routine seems to help me the most in my shoulders and hips, making them feel loose .
My legs still seem to really feel the leg swings in the WW routine, while it helps them loosen it is harder for them to adjust, maybe becuase i do this in the mornings, or because in my job (black jack dealer) I stnad in one spot stooped over for hours on end.

[jimmy23]

I took today off, my upper back is very tired and my energy level is lower than normal. I did my ROM exercises and that was it.

Tomorrow I plan on doing a light workout, I will post here and record it.

[Scott Sonnon]

James, perhaps you could do some of the ankle and knee rotations while standing at your job.

Good idea on paying attention to your energy levels. Pushing through that first sign of overtraining begs injury.

[jimmy23]

Thanks forthe advice, I find that the ankle stretches fromGTB2 help me out a lot on the tables, I am flatfooted and my feet feel most of the discomfort at work

Todays training

3 sets of 8 high swings each arm

2 sets of 6 reps drumming each arm

2 sets gama casts with squat, 30 reps fist set, 12 reps on my second set (my grip went out)

Nice workout, I really feel the clubell training in my traps and shoulders, mymuscles feel like a rope being twisted and stretched, a completely different feel than weightlifting.

I didnt go too heavy today, tomorrow I will get one of the ultimate applied strength workouts- I am helping my friend at his furniture store, and will be moving hand carved teak and oak furniture all day .

[jimmy23]

No formal workout today, spent all day doing pretty heavy labor , nice change of pace from what Im used to.

[Scott Sonnon]

So what did you think of your 'functional test' of your training program?

[jimmy23]

Very postive results, actually. We unloaded a 40' trailer full of beautiful hand carved Indonesian furniture, set some of it up where we were, loaded the rest into another truck and then unloaded it at another location.

Things I noticed

1 My grip strength and endurance were markedly improved, I was able to move the heaviest objects, and hold onto them , through out the whole job with no rest. In the past doing similar work, Ive had to slow down considerably as the day wore on due to grip fatigue

2 I was much better able to handle the awkward angles of force this type of job required. Moving heavy objects though narrow aisles, over obstructions, etc, was MUCH easier than in the past. I also was more aware of proper breathing habits, which made the day easier.

3 My traps and shoulders also held up very well, while I was tired by the end of the day , I was capable of doing a lot more work if it had been required (thnak goodness it wasnt!).

4 The added stability in my knees made jumping down from the truck feel ok, I never felt in dange rof them popping out of joint. This saved me a lot of time over the day as I didnt have to climb down , after 50 or so items the time saved adds up.

Overall, Im very happy with the results of my training, especailly since I am rather early into this type of conditioning. :D

[Scott Sonnon]

Excellent report!

[jimmy23]

I definately felt the effects of yesterdays job, but once I got moving I began to feel much better.

3 sets of 12 high swings each arm, minimal rest between sets
3 sets of 10 drumming each arm

I got sloppy on my last set with my left hand, when cocking for the drum I wasnt controlling the clubell as well as I would have liked

2 set of gama casts with flat foot squat, 30 first set, 13 second set, my hands were in agony at the end

I felt a twinge in the back of my left shoulder during the gama casts, Im not sure what Im doing wrong, or if Im trying to improve my numbers too quick

began to work on Be Breathed exercise, my next goal is to learn it properly and integrate it into daily training

[Scott Sonnon]

James,

The twinge during the Gama Cast reads as if it may have originated during the form deviation in the Drumming. Work the Arm Screw, Butter-churn and Thoracic Circles/Infinities. That should resolve it.

[Doug Szolek]

Jimmy,

30 Whack a Mole's (Gama Cast w/ Flat Foot Squat) is a pretty freakin' huge number :shock:

To avoid getting to failure so quickly, and keep that "twinge" in you back at bay, Try working 3 sets of 16-20 reps the next time around. Then gradualy add 2 reps /set as ability to do so shows itself. But if overall endurance is your goal (and it sounds like it is) you should only increase reps when you can do so for the same amount with each set. So don't do 24 in the first set unless you're gonna get 24 on the second and third.

Let me know how it goes for you.

Also, just taking a shot in the dark here, but are you actively digging your elbows into your ribs in Order in the Gama Casts, if not this could be the thing leading to your back "twinge."

[jimmy23]

yes, right now overall endurance is what Im shooting for, but keep in mind that Im using only a 15# clubell so 30 reps isnt as impressive a feat as it seems. I will take your advice on the set/rep scheme.

I havent been paying close attentionto where my elbows are , I will also pay closer attention to that.

That for the advice guys, it makes a huge difference to get feedback here :)

[jimmy23]

Was very tired today, did my WW exercises this morning. I didnt do a formal workout today, instead I focused some body flow, whcih I ahve neglected. I have noticed a profound weakness in my body that is brought out by the spinal rock position. The amountof abdominal tension I have makes the position awkward and I am extrmely immobile in it. This was brought out while attempting the neck roll and the basic Be Breathed exercise. While I do feel more energetic after attemptying the two exercises, I am humbled that I am having such difficulty . At least now I know what to work at to improve my movement.

[Scott Sonnon]

James, I think you would benefit from reading The Inner Unit of Core Activation (http://www.circularstrengthmag.com/17/sonnon4.html). It may shed some light on the issue because of how well-conditioned you have become over your extensive training history.

[jimmy23]

Yes, that describes quite a bit of what I see. I ahve the typical "bodybuilder" abs- my abs, while they are obviously musculer , distend out ina rather unattractive fashion.

I think i am going to emphasize the exercises I mentioned for awhile, as much as I dread them , I need to leave my comfort zone and see what happens.

As always, Coach, thank you for the input .

[jimmy23]

Fear.

Today I faced fear for the first time in my new workout regimen.

Along with the clubell exercises,, I am also doing two of Scrappers workouts (Round and Round and the Prisoners Workout) 2 to 3 times a week. Tonight was my night for the round and round, and I decided to go one set farther into the series. Now the round and round usually kicks me pretty hard, adn I was feeling tired today at work and a little stiff, despite having done my WW exercises this morning and having taken yesterday as a rest day from training. I knew how bad going beyond my previous limit would hurt, and excuses to not train, or to choose an easier training sequence, began to blossom in my mind. I felt a real fear of this, oddly enough. A former teacher of mine once wrote that fear of pain is much worse than the pain itself, and I kept telling myself this. I decided that no matter what, I would follow through with my plan.

And I did, I did three rounds of the Round and Round workout , probably not much for others, but a LOT for me, considering the pace the workout goes at. The pain was just bad as I had imagined, but I handled it better than I thought I would. I think at some level I also feared I would fall short of the goal I ahd set. While I didnt do everything in the workout perfectly , I kept going to the point I had told myself I would.

Anyways, I dont know how appropriate this rant is for the training journal, but since part of training is mental, I included it .


In addition, I am adding the leg thread, raised leg thread, and the be breathed exercise to my morning routine. I am focusing on being able to relax in the plow position, and just taking it slow and steady. I add the leg threads just becuase they are so useful in grappling :)

[Scott Sonnon]

Outstanding report, James! One more day of conquering the inner pansy concluded!

[jimmy23]

No workout yesterday, outside of my normal morning routine. Went out with co workers after work and abused my liver a bit.


Today s Workout

3 sets of 10 barrel lifts with 80 pound punching bag, this is a goal Ive had for about a month, hooray !

2 sets of ten and one set of 8 swings to order each arm, 15# clubell. These seem to be getting harder, I think my form and control are improving and thats why it seems more difficult

3 sets of 20 whack a moles, about half way through the second set I began to think Ive been doing these wrong. I was completing the gada cast to order, then doing the flat foot squat. I began today to coordinate the motions so I ended up at the bottom of the flat foot sqaut as the gada cast brought me back to order. Much harder exercise that way, and a little more intense

2 sets each arm one armed farmer walks.

No specific cardio today, I didnt feel I needed it after the workout , I felt pretty well burned at the end.

[Scott Sonnon]

Congrats on your PR. You bet that Clubbells provide a greater training effect when you've grooved them. You're now doing the Whack-A-Moles correctly. Good report, amigo.

[jimmy23]

No set workout today, I went and rolled for the first time sicne my injury a few months ago. It was fun, and I actually felt like iwas in better better condition than when I was rollign regularly. THere was an issue of shoulder stability, Ill pst details on the general forum here.

[jimmy23]

Tonights training

3 sets of ten swing to order each arm

2 sets of ten , 1 set of 7 drumming each arm

3 sets of 20 whack a moles , done properly

Observations...

I am definately falling in love with the clubell training. Tonight I felt terrribly tired, but once i got doing my swings I felt much better, the exercises are fun, and that makes a huge difference

While I am gaining greater control of the club, I am also realizing how much of a difference proper form makes in the intensity of the exercise. I cant even think about lowering my grip right now, the better I get at the exercises the harder it is to even hold on to the clubs. I have greater grip control, but the effort it takes to do so is greater every time my form improves.

Whack a moles are much harder when done properly.


On the vanity side ofthings, my forearms are starting to bulge with muscle, and develop striations. I know thats shallow, but its making me happy :)

[Scott Sonnon]

Great report, James. Move over Popeye! :wink:

[jimmy23]

No training today, my energy is low and have guests over so its a good exceue to take a rest day :)

[jimmy23]

Great workout today!!!!!

I got a DVD from Mike Mahler on training today, and after watching it wanted to try out some of what I saw on it. So, i completely disregarded my current regimen and dove in.

did one set 10 knee jumps - these are basically sitting in seizan position(samurai position) and leaping to a full flat footed squat

lunges, followed by ten hindu pushups, then duck walks, then ten hindu pushups, that
was one set, did 3 sets

2 sets of 14 turkish get ups with a 20 pound dumbell. I tried to fiure out how to do these with my clubell but my grip strength isnt nearly enough right now for that. These really hit my shoulders, in a good way, I will definately keep these as a part of my routine

did one set of 8 each arm swing to order, I meant to do more but was losing control at the end


did Be breathed exercise


and that was it, doesnt look like much on paper but it really took a bite out of me, and was a lot of fun.

Happy Halloween!!!!!

[jimmy23]

DId one half of scrappers prisoners workout

three sets of ten each arm swings to order with clubell, 15 secs rest after every other set

three sets of 8 drumming each arm, 10 seconds rest between each set

[jimmy23]

Sunday was an off day, no training other than my mroning routine


today did 3 set sof 5, barrel lift with squats with 80 pounds punching bag (This is a barrel lift, followed by a rear extension, then full squat , rea extension, then return to bwginning barrel lift position, that is one rep)

did one set of 10 turkish get ups, 20 pound bumbell

2 sets of 10 swing to order reach arm, 20 seconds rest between each set

2 sets of ten drumming each arm, no rest.


2 sets of 20 whack a moles

1 set one armed farmer walks, 50 pound dumbell

I took 3 mg of ephedrine before my workout, bad mistake, it didnt seem to aid my endurance or intensity, and my heart beat a little too much for comfort.

[Doug Szolek]

Hey Jimmy, if you like the Farmer's Walk try it with the knobs of your Clubbells between you curled fingers. Having three Clubbells per hand is ideal but it works well if you've only got two.

Keep up the hard work, and great reports.

[jimmy23]

No formal training tonight, went and rolled with tthe fighters some, did a lot of coaching for stand up, with pretty good results all around. The guys are so hungry to learn to its hard to get much training in myself, but I did get some good ground time in with one of the big guys. My shoulder held up well, Im being very careful about how I hold the mitts now.

[jimmy23]

No training today, went and moved furniture again for about 7 hours, gave me a good workout AND extra money, cant beat that!!!!

[jimmy23]

I feel flat as a pancake today, no energy , no bounce in my legs. I will do ROM and balance drills and thats going to be it, blah .

[jimmy23]

2 sets 14 turkish gets ups, 20 pound dumbell, alternating arms each rep

3 sets 10 swing to order each arm 15# clubell 20 seconds rewst between sets


3 sets 10 drumming each arm 30 second rest between sets

3 sets 22 whack a moles , 30-60 seconds rest between sets

1 set each arm one arm farmer walks, 50 pound dumbell

nice workout, my grip still has a long way to go , legs got a little shaky near the end of the workout, but the fire in my forearms was a good distraction from it :wink:

[jimmy23]

no training today, tomorrow either (tomorrow is my set off day) myone day off didnt seem to help, so Im forcing myself to take an extended break , excpet for my morning sessions

[jimmy23]

the two day rest did me a lot of good. I did three rounds of Scrappers round and round workout, might train again after class tonight

[jimmy23]

Wnet and trained with the fighers tonight, have two evetns in the enxt two weeks so everyone was goign pretty hard. I did an hour and ahlf straight of mitt work with some of the guys , using thai pads, it was all the workout I needed

[jimmy23]

One set of 4 Turkish get ups, 50 pound dumbell alternating arms

3 sets of 6 barrel lift + squat with 80 pound bag

2 sets of 12 clean to order each arm

3 sets of ten drumming each arm

3 sets of 22 whack a moles

1 set each arm farmers walks

tonight was one of those nights where everything was hard , very tough workout even though Ive hit these numbers before

[jimmy23]

Wanted to add something different to my clubell worok, hit my shoudlers more, from more angles

3 sets of Scrappers round and round workout

Im gettign better at this, but Im not ready to add more duration yet

2 sets 8 shoulder casts each arm

very fun movement, hit me at an angle I have really worked yet

1 set 5 head casts with negative each arm

surprisingly, it was my right arm grip that gave me trouble with this one,

[jimmy23]

Today will be an off day, I did my morning routine (warrior wellness, light calsithenics) , Im pretty sore from last nights training .

I am including a copy of a post from COach Sonnon, I am going to greatly modify my clubell training and see what result I get, I want anaconda like power in my upper body :)

"Posted: Fri Nov 14, 2003 1:01 pm Post subject:

--------------------------------------------------------------------------------

James,
Considering your level of other activity, I'd suggest twice/week (3X/week MAX!) you could do a "Revolving" Taskmaster in which each rep you alternate Armpit Cast, next rep - Shoulder Cast, next rep - Head Cast, repeat. A Taskmaster is a Forward Parry Cast into Back Position followed by your Armpit/Shoulder/Head Cast returning to Back Position followed by a Reverse Parry Cast into Park or Dead Hang.

Start at 20 sets of 5 and ramp up to 5 sets of 20.

20 sets of 5
STEP#1 --> 18 sets of 6
STEP#2 --> 16 sets of 7
STEP#3 --> 15 sets of 8
STEP#4 --> 12 sets of 9
STEP#5 --> 10 sets of 10
STEP#6 --> 8 sets of 12 reps
STEP#7 --> 7 sets of 14 reps
STEP#8 --> 6 sets of 17 reps
STEP#9 --> 5 sets of 20 reps
Stop two reps before failure. Repeat a step until you can complete the step without stoppage. Export this to the Daily Training Logs and keep us apprised of your progress. Monitor that you do not see any performance detriment in your other training, and ramp down to 1X/week if you do. Ask any questions anytime, amigo.

"

[jimmy23]

jsut realized that I ahvent posted here in quite a bit. I do casino work, and this is by far the busiest time of year for us (we do about 40% of our total yearly business between Dec 19 and Jan 9) . Add to this that I got my Bruiser two weeks ago, and my workouts have been more plying than following a regimen. I have been experimenting with the bruiser movements, doign my usual farmer walks , etc, but every workout I dont know what I am goign to do until I start it.


Ill begin posting again around jan 6 when My schedule slows down and I ahve more of a set schedule, I dont want to waste forum space discussing me fiannly being able to do two Gama casts with the bruiser, or slowly learning how to do a side swing - and adventure in itself, as if Im not planted properly the weight swings me , instead of vice versa ;)