CST Design Help

[madamek]

Hi -- I am six weeks into using WW and CST. I did beginning WW for three weeks, added in one week of 5# clubbells doing 5 x 5 of the basic swing, and then a second week of 5# clubbells doing 5 x 5 of the pendulum. During both of these weeks, I did beginning WW each day. Then I did a week of active recovery, which included a 4 mile hike, WW on some days and a long walk one day (not too active...).

So........I am ready to design a clubbell program and need some help. I am 5'9 and 135 pounds (and a female). I am slim but not particularly strong. I don't do any other regular exercise besides what I am doing with CST now (except for 3 mile walks once a week). I have 3 goals that I would like to focus on for the next 6 weeks: cardio conditioning, strength enhancement and improving my clubbell form. I have no more than 30 minutes per day to devote to this program - I work full time, have a kid, and am enrolled in grad school full time as well. I can do something everyday.

Connie suggested I identify even more specific goals. I want to figure out how to do clubbells and get a RPE of 6 or more. (currently teh 5 x 5 gives me about a 3). I also want to learn the classic exercises, swipes and mills, and get a baseline of how many sets I can do at RPE 6

Could you propose a six week program for me to help achieve these goals? This includes how to work up to it progressively. I'm not super strong nor very fit so something gradual that allows for my learning AND steady conditioning would be great.

thanks, Maggi

[Connie Brown]

Maggi, I think a gradual approach would be great.

Going from not much exercise to 30 minutes of CBs every day is a really big jump, so your idea of a progression is perfect.

Let's try something like this . How does this sound?

First half - weeks 1, 2, 3 - Getting a Baseline Understanding

For these first three weeks, you'll simply be watching
and learning how you like and respond to daily CB work.
It looks simple but wait until you face this every day....

weeks 1 and 2

day 1 - cardio - 5 mins of swings and forward pendulums, try sets of 20

day 2 - strength.
armpit casts: 5 x 5, work up to sets of 10 "on the minute".
How many sets does it take to get
to an RPE of 6-8?

day 3 - cardio- 5 mins of swings and forward pendulums, RPE 1-4

day 4 - strength
shield casts: 5 x 5, work up to sets of 10 "on the minute".
How many sets does it take to get
to an RPE of 6-8?


day 5 - cardio- 5 mins of swings and forward pendulums, RPE 1-4

day 6 - strength
inward/outward pendulums - stop on a dime
5 x 5, then work up to sets of 10 "on the minute."
how many sets does it take to get to an RPE of 6-8?

day 7 - rest, WW only

week 2

increase cardio to 8 mins of swings and forward pendulums, RPE 1-4
strength days as before

week 3

active recovery week - WW

Second half - weeks 4, 5, 6 - Adding Volume, Intensity

first do a check-in. What do we conclude from how the first weeks went?

[madamek]

Connie -

I am TOO STOKED....am wondering about how to avoid the BE dumps that come along with this. i am TOTALLY game for this. weird. i have never been excited about exercise since i quit modern dance in college.

suffice it to say that was a LONG time ago...ahem.

okay - i will give it a try. I finally ordered the CST video, which will help me really understand the swipe thing and check my form issues.

don't know what my resistance was to that - sucked it up and just took care of it. should be here soon. this sounds perfect!

now here is a totally lame question.....how long will it take since I am starting so gradually to look different? eeek! did I just say that? it's true. can't help it - i'm curious....

maggi

[Connie Brown]

how long will it take since I am starting so gradually to look different? eeek! did I just say that? it's true. can't help it - i'm curious....

maggi
That's the thing Maggi, CST is so new, and you are so unique. NOBODY KNOWS. You have to do it and tell US.

However my $1 bet says...

at the beginning it will feel agonizingly slow.
And then it will build momentum and start to change until you don't believe how fast you are changing.

It seems to be like an airplane taking off. Slow, then scary speed-up, then airborne!!!!

[Scott Sonnon]

Solid input, Connie.

Maggi, go get'em!