View Full Version : Mal's 3 Month Clubbell Density Ratchet Split
Thanks to Coach Sonnon for composing the following program for me!
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 (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 in the AM and the Frogger 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!
I will be posting my progress and discoveries daily.
Thanks for reading and I welcome any help and/or feedback.
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Day 1
Warrior Wellness-As always felt great. Noticed a little stiffness in my shoulders-most likely from driving 500+ miles to and from the Grand Canyon this week.
AM Clubbell Swipe session
Found myself going much too fast. I wasn't taking a long enough rest between sets, and moving too fast through swipes. Slowed things down and finished in 19 minutes. Could definitly feel the difference in my legs and back after slowing down.
Pm Frogger session
Ratched from 1,2,3 thru to 7,8,9. really lost all form by 9 so stopped there. Although I couldn't get my heels up in the squat, I did more than I thought I could. :D Can really feel it all over.
10/23/03
Day 2
WW am and pm-feeling stiff and a little sore from yesterdays work, but not too painfull.
AM Swipe session-found my movements a little smoother this morning. No problem working within the 20 min.
Noticed a little crunching in my right knee during WW & Swipes. Not painful, just sounds funky.
PM Rachet session
WW for 20min-still noticing the crepitus in my knee, but it doesn't seem as loud.
Rachets-worked up to 7,8,9. But toward the end noticed I wasn't really casting after the squat.
Next session-focus more on form.
Sat and Sunday rest days. Did WW both AM and PM both days. Sessions about 20 min each.
Monday-AM
WW 20 minutes
Swipes 20 sets of 5 20 minutes
Still need to work on keeping my elbows closer to my head. Otherwise a good session.
5:30 pm
PM
WW 20 minutes
Frogger ratchets
started @1 ended with 6,7,8
Not getting the clubbells to my shoulders evenly or smoothly.
Will continue to work on form.
First full week of program ended yesterday.
WW AM and PM
Results: Feel good. Dropped 4 pounds, possibly from eliminating the carbs/starches. While my muscles are not sore, I can feel the tightness of the work outs.
AM
WW 20 minutes
Swipes 18 sets of 6 in 18 minutes
RPE 4 on a 1-5 scale. Could have done more.
RT 4 on a 1-5 scale. Still working on keeping my elbows from flying out on the cast.
Still finding myself rushing a bit, but very aware of it because my form really suffers when I do.
Finally feel like I'm breathing properly.
PM
WW 25 minutes
Frogger ratchets 1,2,3 to 6,7,8
RPE 5. Squats are tough
RT 3. Still working on the park meeting the shoulders as I squat, and keeping the breathing in sync.
Scott Sonnon
10-29-2003, 07:06 AM
Mal, good report, but don't forget to add in an RPE and RT into your progress report. See "Intuitive Training" in CST Mag issue 7 for help.
Thanks Coach, I'll do that.
AM
WW 25 minutes. Taking a few extra minutes on off days to work on balance. Planning on starting golf again soon and this should help with my swing.
AM
WW 20 minutes
Swipes-18 sets of 6 in 17 minutes
RPE-5
RT-4
Held my form great until last set. Also working on getting lower in the Swing portion. Definitly made it a little harder.
PM
No workout tonight.STill stuck at work. WIll get it in tomorrow.
AM
WW 25 minutes
Spent additional time on shoulders. Feel most of my stress there and this is a great way to work that out.
Froggers
Ratcheted up to 5,6,7
RPE 3
RT 4
PM
WW 20 minutes
AM
WW level 1 20 minutes
Swipes
19 sets of 6 18 minutes.
RPE 4
RT 5
Felt great this am, was moving smoothly and comfortable so I added an additional set.
PM
WW 20 min
Frogger ratchets
up to 7,8,9
RPE 5
RT 4
Struggled thru the last set.
11/4/03
AM & PM WW 20 min.
11/5/03
Week 3 day 1
AM WW 20 min.
Schedule change-work out on thur and sat this week.
AM
WW 20 min.
Swipes
16 sets of 7 in 15:30 minutes
RPE-8 (scale of 1-10) getting more challenging, feels great
RT-8 , lost my flow a couple of times, but good otherwise
PM
WW 20 minutes
Frogger Ratchets
up to 7,8,9
RPE 9
RT 8
Shortening the breaks definitely more challenging.
11/7/03
Rest day
AM
WW 25 minutes
I didn't realize how many stiff joints I had until I started WW about a month ago. I definitely feel like a new person !
AM
WW 20 minutes
Swipes
16 sets of 7
1 set 16 16:20 minutes RPE-8 RT-9
Felt great could have done more. Gonna take the dog for a long walk instead.
PM
WW 20 min.
Frogger Ratchets
up to 6,7,8 RPE-9 RT-8
Got out of sync with my breathing and threw everything off.
Scott Sonnon
11-08-2003, 09:05 AM
Really coming along, Mal. Good work.
Thanks Coach.
Feels good seeing the improvements in myself. :D
11/9
Rest day
AM
WW 25 minutes
AM
WW 20 min
Swipes
16 sets of 7, 1 set of 10 16 minutes
RPE- 8
RT- 9
Only lost my sync once. Focusing on getting lower in the bottom portion.
PM
WW 20 min
Frogger Ratchets
up to 6,7,8 RPE-9 RT-8
Scott Sonnon
11-10-2003, 09:44 AM
Think of sitting back and projecting the Clubbells parallel with the ground. Bend at the waist not at the back and press your chest to your thighs. Grip the ground with your toes. And think lengthening your spine by projecting your crown and coccyx in opposite directions.
Coach,
Thanks for the tip, I felt the difference right away.
11/11
rest day
WW 25 minutes
AM
WW 20 min
Swipes
15 sets of 8
14 min.
RPE 8
RT 9
PM
WW 20 min
Frogger ratchets
up to 5,6,7
RPE 7
RT 8
Shortening breaks is making a huge difference!
11/13
rest day
AM
WW 25 min
PM
WW 20 min
AM
WW 20 min
Swipes
16 sets of 8 15 min
RPE-7
RT-8
PM
WW 20 min
Frogger Ratchets
up to 6,7,8
RPE- 8
RT-7
Rest days
WW 25 min both days
Week 4 day 6
PM
WW 25 min
Changing schedule working out on tues, thur, & sat.
AM
WW 15 min
Swipes
14 x 8
1 x 18
14 minutes
RPE-7 Could have gone longer, but running late this morning.
RT-8
PM
WW 20 min
Frogger Ratchets
2,3,4 to 6,7,8,7
RPE-9
RT-8 Got real sloppy in the last set
AM
WW 20 min
Swipes
14 x 8
1 x 20
Total time-14:14
RPE-8
RT-8
Felt great. Will continue with week 4 times and reps and start week 5 on sunday.
PM
Frogger
2,3,4 to 6,7,8,7,8
RPE-8
RT-7
WW 20 min
WW
AM and PM
25 and 20 min respectively
Got my 10# Clubbells today and couldn't resist trying them out.
Swings
2 sets of 10
These are gonna be a challenge for me. I'll have to be careful about how i work them into my current routine
AM
WW 20 min
Swipes
14 x 8
1 x 18
14:51
RPE- 8
RT-8
11/23 sunday
rest day-evening WW
11/24
AM
WW 15 min
Swipes
13 sets of 9 11:51
RPE-8
RT-8
Felt good after the planned 12 sets so added another and still finished as planned.
PM
Frogger Ratchets
2,3,4 to 6,7,8
RPE-9
RT-8
The squats are still a challenge for me. But I'm working thru it.
11/25
AM PM
WW 25 min
11/26/03
AM
WW 20 min
Swipes
11 x 9
1 x 20 11:35 min
RPE-7
RT-8
PM
Frogger Ratchets
stopped at 4,5,6
RPE-5
RT-4
Mind and heart weren't really into it today.
WW 20 min
AM
WW 20 min
Swipes
10 x 10 9:58
RPE-7
RT-8
Really focused on my form and time. Felt great all the way thru. :)
PM
Frogger Ratchets
up to 6,7,8
RPE-7
RT-6 didn't go as far down in the squat portion today, just really wasn't ready to push myself hard this afternoon.
12/3
WW 25 min in PM
12/4
AM
WW 15 min
Swipes
10 x 10 in 9:53 min
RPE- 6
RT-7
Had plenty of time & energy so added some swings.
2 sets of 20 with the 10# Clubbells
RPE-7
RT-7
PM
Frogger Ratchets
up tp 6,7,8
RPE-8 shorter rest periods make it even more challenging
RT-7
12/5
Rest day
AM
WW 25 min
AM
WW 20 min
Swipes
9 sets 10
1 set 20
time-9:43 minutes
RPE-8
RT-8
60 sec rest
Swings with 10# clubbells to hip height
2 sets of 20
20 sec rest between sets
RPE-9
RT-8
End of week 6. Pretty proud of sticking with it. I've usually given up by now. No idea how much weight I've lost but clothes are much looser and I definitly have more energy. Not going to let myself get trapped by the scale again-causes me too much stress.
Looking forward to the challenges coming in the next few weeks.
It's gonna be fun :D
PM
WW 20 min
Frogger Ratchets
up to 5,6,7
RPE-6
RT-8
Scott Sonnon
12-06-2003, 08:39 AM
Congratulations on your good results!
Thanks Coach! The help, tips and inspiration found on the forum have made ALL the difference! :D
AM
WW 20 min
Swipes 5# Clubbell
8 sets of 12
7:40 min
RPE-8
RT-8
Swings
1 set of 20 with 10#
PM
WW 20 min
Frogger Ratchets
up to 6,7,8
RPE-9
RT-8
AM
WW 20 min
Swipes 5#Clubbell
8 sets of 12 7:43 min
RPE-7
RT-9
Swings 10#
2 sets of 20
RPE-8
RT-9
PM
WW 20 min
Frogger Ratchets
worked up to 6,7,8
10 seconds rest between sets
RPE-8
RT-7
12/11
Rest day
AM
WW 25 min
12/12
AM
WW 20 min
Swipes
8 sets of 12
7:50 min
RPE-7
RT-8
PM
WW 20 min
Froggers
up to 6,7,8
RPE-8
RT-6
crubio
12-13-2003, 08:37 AM
Mal
How long is your rest period between sets of ratchets?
Chris, rest periods were 24 sec during the first week. Ruduce by 2 sec per week. Currently down to 10 sec., will be 8 sec this week.
AM
WW 20 min
Swipes
7 sets of 14 in 6:50 min
RPE-8
RT-9
PM
WW 20 min
Frogger Ratchets
up to 6,7,8
RPE-8
RT-8
12/16
Off day
AM
WW 25 min
12/17
AM
WW 20 min
Swipes
7 sets of 14
6:55 min
RPE-7
RT-8
PM
WW 20 min
Frogger Ratchets
up to 5,6,7
RPE-9 8 sec rest period is kicking my *ss.
RT-8
Off day
AM
WW 25 min
Then went for a massage. Need to make that a more frequent part of my routine!
AM
WW 20 min
Swipes
6 sets of 14
1 set of 20
7:02 min
RPE-9
RT-8 Really felt my grip starting to give in the last set.
Swings
2 sets of 20 with 10#
PM
WW 20 min
Frogger Ratchets
up to 5,6,7
RPE-9
RT-8
12/20 & 12/21 off days
WW 25 min both days.
12/22
AM
WW 20 min
Swipes
100 reps 5:49 min
RPE-8
RT-7
First day with 100 reps. Lost my flow a couple of times. Only stopped once at 40 reps to wipe my hands. Performance breathing made it so much easier. Now I need to work the 10# into this routine :lol:
PM
WW 20 min
Frogger ratchets
up to 6,7,8
RPE-9
RT-8
Have not been able to get a full DD day since the 22nd. Between the extra work of the holidays and fighting off a cold, I thought it best to back off and stick to WW 2x daily. Definitely helped to keep the stress levels down.
Looking forward to getting back to my routine tomorrow am.
Really looking forward to the new discoveries in 2004.
1/2/04
AM
WW
Swipes
100 reps 6.45 min
RPE-10
RT-8
Harder most likely due to still fighting a cold.
PM
WW
Frogger Ratchets
up to 5,6,7
RPE-9
RT-8
1/5/04
AM
WW
Swipes
110 in 5.3 min
RPE-8
RT-8
Feeling better today.
Still using 5# Clubbells for swipes, working in 10#clubbells for Froggers today.
PM
WW
Frogger Ratchets
up tp 3,4,5 with the 10#
RPE-9
RT-4
Hardest thing was controlling them after the swing, even choking up. Only whacked myself once though.
Then continued with the 5# 4,5,6 to 6,7,8
RPE-7
RT-8
AM
WW
Swipes
15 choked up on the 10#ers
100 with the 5#ers
6:38 total
RPE-9
RT-8
PM
WW
Froggers
45 total, no rest between reps-but they were pretty slow.
RPE-8
RT-9
AM
WW
Swipes
30 with 10#
80 with 5#
RPE=8
RT=7
7:45 min
Switched to the 5# when I lost my form with the 10. Grooving much better with the 10#, going to increase reps with it each workout.
AM
WW
Swipes
30 with 10#
100 with 5#
RPE-8
RT-9
PM
WW
Froggers
20 with 10#
30 with 5#
RPE-9
RT-7
AM
WW
Swipes
10# 15
5# 105
Swings
10# 40
RPE-9
RT-8
Couldn't get my form correct with the 10# on the swipes, so I backed off for today and went with the 5#.
PM
WW
Froggers
60 reps with 5#
Swings
60 with 10#
RPE-9
RT-9
It's been a little over 12 weeks since the start of this program and here are my results.
Lost 24 pounds
body fat down 3%-That's much more important to me than the pounds 8) .
Feel great and have had nothing but positive comments from friends and co-workers. Best part is I finally feel like I've found the system that works for me.
I will be starting my new program next week. Will spend this week working on learning new exercises and deciding which to use. Already have a good idea of what I want, but I want to be able to work in the 10#ers.
Thanks for reading!
Scott Sonnon
01-25-2004, 11:01 AM
Mal, congratulations on your results! But more importantly congratulations on 3 months of diligence... no matter what you use, if you have persistance and dedication, you will progress.
Connie Brown
01-28-2004, 10:35 AM
I'm really looking forward to what you come up with. I also want to work in the 10s..
Thanks in advance!
bob_stra
01-28-2004, 10:56 AM
It's been a little over 12 weeks since the start of this program and here are my results.
Lost 24 pounds
body fat down 3%-
2-4 POUNDS in 12 measly weeks, with 3% bf?
Holy crap!
:shock:
You should have entered the "body for life" contest at the same time. Coulda swiped yourself a nice Ferrari on top of everything else;-)
24 you say?
*visualizes 24 pounds worth of raw beef on a dinner plate*
Damn.
*applause*
Thanks Bob! :)
Unfortunately, I have lots more to lose :evil: , this was just the beginning!
Connie
I'll be starting a new log this weekend and I'd appreciate any input you can give!
Thanks
Connie Brown
01-28-2004, 01:53 PM
that'll be great Mal and I was so interested in the next phase that I forgot to SAY
WAHOOOOO ON YOUR FIRST PROGRAM
way to go! Hard work AND results, what could be better.
Thanks :D
I never cease to be amazed at the encouragement and great info from everyone here!
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