Help with program

[MalB]

I have been lurking on this forum and like the community feeling here.
That said, it's time for me to get myself into better shape. I am a 39 yr old woman who has largely been inactive for the past 15 years. My job requires a lot of walking and I average 3-4 miles/day. During the past 2 months I have managed to lose 25 pounds and have about 120 to go. I have 5# clubbells, Circular Strength Video, (book is on the way), and Warrior Wellness (great way to start the day). I have started with swings and feel like I have the movement down. If one of the coaches would be kind enough to help me set up a program I'd appreciate it! :D
Thanks, Mal

[Scott Sonnon]

Mal,
How strenuous is your job aside from the walking? With the amount of walking, does it irritate your knees, ankles or hips at all? How is your lower back?
Any other preconditions we should know?
How much training time do you have available?
Out of the 120lbs, what's your target loss for 12 weeks?
How's your diet?
Glad you came out of lurk mode. Let's get some results for you!

[MalB]

Coach,
Other than the walking my job doesn't involve a great deal of activity.
And no it doesn't irritate my knees, hips or ankles. My lower back is fine, only rare morning stiffness.
No preconditions.
I have 45 minutes in the am, and an hour in the evening to work with.
I have eliminated breads and sugars. Reduced other carbs to 2 cups/week.
My target for 12 weeks? Not sure determining what's reasonable-ideally 25 pounds.

Thanks for your response, I'd appreciate any help!

[Scott Sonnon]

I haven't forgotten you, Mal. I had some deadlines to complete. Now that they're finished, I have some free head-time to compose your program.

[Scott Sonnon]

TORQUE UP - TRIM DOWN
Mal's 3 Month Clubbell Density Ratchet Split

Mal, considering your time availability, we're going to get you going with a DOUBLE-D (http://www.circularstrengthmag.com/17/sonnon1.html) (or Double Density) method of Recovered but not Rested. Read the DOUBLE-D article to understand the method and appreciate the necessity of the Warrior Wellness warm-up prior to each work session.

For your weight loss objective of 25lbs in 12 weeks healthily (and I believe you'll surpass that objective with discipline!), we need you to perform full-body exercises, hitting you with anaerobically dense volume sessions: once in the morning to lift your metabolism for the day so that your vocational walking actually contributes to your fitness goals, and once in the evening to take advantage of the rest which fitful sleep will provide you.

You'll be working 2X/day 3X/week MON/WED/FRI with TUE/THU/SAT as your Off-Days, and SUN as your day of complete rest. The two exercises upon which you'll focus are: the Swipe (http://www.circularstrength.com/images/swipe.avi) in the AM and the Frogger (http://www.circularstrengthmag.com/images/frogger.avi) in the PM.

AM Clubbell Swipe Density Session:
Begin with a 20 minute session of Warrior Wellness.
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: 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 PM Clubbell Frogger Ratchet Session:
Begin with a 20 minute session of Warrior Wellness.
A Ratchet combines the best effects of a "ladder" and a "wave cycle - two steps forward one step back. Ratchets produce a superior training effect because we adapt to linear progression too rapidly to keep the CNS stimulated (necessary for DOUBLE-D's Recovered but not Rested Principle). Some people adapt to it in such a way that they are only marginally challenged and then suddenly meet with volume too overwhelming to perform. I used this method in my "slaughter circle drills" I would have my athletes do in Sambo and they met with great success for strength endurance. I called them "Ratchets" (i.e. 1, 2, 3, 2, 3, 4, 3, 4, 5, 4, 5, 6, et cetera) due to the similarity of the action of cranking back a ratchet to torque a step forward. Ratchets trick your CNS into slight recovery to diminish fatigue without significant decreases in activity. I'll be publishing an article about Ratchets in the next issue of CST Magazine, so stay tuned while you try them out.

During the first week, take a 24 second break between each set. Each week take off two seconds from your rest period (Week 2 = 22 second rest, Week Three = 20 second rest, Week Four = 18 second rest, et cetera). On Week 12, you should be doing one continuous set. Keep going until you cannot complete another repetition with perfect form. Record incomplete sets. They're important.

Off-days:
Make sure that you complete a Warrior Wellness session on your non-work days in the AM. Take the PM session to soak in a hot bath... seriously. Take Sunday completely off. Perhaps go for a walk with family, or a swim.

Eat well, rest well, drink a lot of water. Keep with your dietary needs, but if you can drop that 2 cups of carbs for 2 weeks, you'll be VERY surprised at the dramatic results! No cheating or it's for naught - all or nothing with this suggestion. Then, hit your carb intake once/week for the remainder of the 10 weeks.

Don't get stressed out. ENJOY the number challenges, don't be enslaved by them. They're supposed to be FUN guidelines, not parochial tyrants!

Personal Training Log:
Part of your obligation for my creating this program for you is to set up a daily diary of your progress in the Personal Training Logs section. EVERY day, come and post your results, progress, discoveries, insights and questions, so we can monitor your development, critique your comments, and offer critical suggestions which may prevent injury, overtraining, and may accelerate your progress.

[MalB]

Thanks Coach!
I didn't think you'd forgotten me at all. :)
I'll start my program tomorrow, and drop the carbs also.
I appreciate your help and keep my training log up to date.
Would light hiking/walking in the evenings be ok (off days only)?

Thanks
Mal

[Scott Sonnon]

Mal,
It will be okay whenever you prefer. It shouldn't interfere at all with the energy systems we're tapping in you. If you start to feel sluggish, lethargic or not excited for your work sessions, then cut out the additional hiking, but I seriously doubt it will happen.
Enjoy.

[MalB]

Great.
One last question-What's a frogger? I can't find a description anywhere.

Thanks
Mal

[Scott Sonnon]

Mal, click on the Frogger link listed in your program I composed above. :P

Or just click here:

www.circularstrengthmag.com/images/frogger.avi

You can also find a write up by Jack Myers, CST here: http://circularstrengthmag.com/18/myers1.html

[MalB]

Found it!
I can see why you recommend the hot tub :o
But I can also see how it'll help!
I haven't thank you enough for your help!

Mal