Coach Sonnon Practicing his ABCs

[Scott Sonnon]

Well, after successful completion of PHASE II, my nervous system needs a serious break after all that monstrous volume. I don't even want to think about lifting anything often or very many times... so it's a perfect opportunity for me to Practice My ABCs - Anabolic Bruiser Conditioning that is.

My program for the next two weeks will be an AM Warrior Wellness session followed 4X/week by the following ABC 45lbs Clubbell exercise selection for "practice" refining these heavy skills: 1 Swing: the Side Swipe
1 Press: the Muscle Out
1 Cast: Gama Cast Since I'm practicing these and focusing on my protocol will be 4 sets of 6 each alternating grips each set (right over left, then left over right). I won't be increasing volume, nor decreasing the rest period (about 1-2 minutes between sets.) My Bruiser Clubbell work needs focus so my main thrust will be on form refinement (proper integration of breathing, movement and structure) of these exercises.

11/7/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

2nd (Afternoon) Session: (30 minutes)

4 sets of 6 Side Swipes with the Bruiser Clubbell
4 sets of 6 Muscle Outs with the Bruiser Clubbell
4 sets of 6 Gama Casts with the Bruiser Clubbell

Comments: My Side Swipes need to focus upon a few key performance goals, I determined today: Casting out of Back Position into a Shoulder Cast with two hands rather than a twisting Armpit Cast;
Extending elbows to lockout before beginning swing phase to prevent any 'jerk' in the flow of the movement;
Guiding the Clubbell over the shoulder and not over my head when heading towards Back Position. In the Muscle Outs, I definitely need to focus more upon: Changing my grip proximity so that I'm choking up until I can withstand lockout without downward drift;
Hip Root sinking down rather than leaning back to lock out my elbows. My Gama Casts were smooth and clean. Choosing the circle variant (cast over one shoulder, retracted back to Order over the opposite) feels great.

I can say that super heavy Clubbell work doesn't leave my can dragging like old deads and squats used to... I actually feel energized despite the grueling workout.

So, first day underway... 2 weeks of this will be a needed and enjoyable novelty to break stride from my Autobahn OCS schedule in PHASE IV.

NOTE: This is not our "little experiment" which will be done every 4-8 days in between this cycle and not publicized until we confirm our findings.

Sounds very very cool

May be the answer for those of us finding the KB harder and harder to face.

For those of us who like to freestyle it, I could see the Bruiser ABC mixed with OCS making one a bad mother -shut your mouth.

Still glad I got the 25 first though (found out it's in the mail) - you guys have a couple years of CB in your bodies. Need to take it as "slowly" as I can :twisted:

Get that ABC manual out - easy for me to say.

As far as what your cooking up on the Island of Dr. Mourau, I'm not sure I wanna know.

[crubio]

Bill,

I have used my Bruiser CB a time or three and can attest that ABCs are the bestest, funest way to train with it. I applaud your thinking re the 25s. Incremental progression is the best way. I am going to be picking up a pair soon.

Coach Sonnon,

Muscle Outs?!? :shock: Yikes!

[Scott Sonnon]

Bill, I'll let you know how it goes. It's a tremendous change of pace. Yes, I believe coordinating OCS and ABC are quite a symphony of pain.

Chris, I hate them in the most endearing way possible. :twisted:

[Niko]

:shock: Coach Sonnon :shock:

Is there a 2 handed version of the muscle out?! Because, well, a 1handed bruiser muscle out is down right superhuman! Hope you don't take offense, but I already refer to you, affectionately of course, as The Freak of Nature but this is icing on the cake :!: A 1handed bruiser msucle out...now that is a goal I will bust my butt trying to attain!

With respect and admiration,

[Scott Sonnon]

Niko,
The ABCs are two handed Bruiser work. The ABC Muscle Out moves from Guard Position across the body laterally to lock out. When I do single arm lock outs with the Bruiser, I'll retire to my Fortress of Solitude. :twisted:

[Niko]

Coach,

You think it is possible, a 1handed bruiser muscle out? Of course, like a kid squirming for his Christmas presents, when will the ABC manual be released, and the leverage bar, and Freedom By Degrees...Think I am hooked?

With respect and admiration,

[Scott Sonnon]

Do I think it's possible? There's only one way to find out, amigo. In the beginning, when I received the beta-testers, I had serious concerns that the 15lbs Clubbells were just too "heavy" for people. Now... there are Clubbell athletes (like Doug Szolek and Brandon Jones :shock: ) doing things I didn't imagine - and with 45lbs Clubbells! Let's keep tearing down those 'impossibe' barriers.

As soon as RMAX.tv Productions prepares announcements on new releases, they'll make sure to share them here first.

[Scott Sonnon]

11/8/03:

1st (Morning) Session: (90 minutes)

35 minutes Trail Running

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

25 Minutes Soft-Work Submission Grappling

Comments: The "experiment" plus the Anabolic Bruiser Conditioning is having some frighteningly positive results in only a few short days. I can't explain this yet (not because of withholding but because I really can't explain it yet.) My traps attachments are still tender from my last grappling session, but since our focus is upon dynamic relaxation through constant movement against moderate resistance (in other words, "Soft-Work"), I'm finding that this is "just" enough time to heat up and wind down at the same time. Leaves me charged for the day.

[Scott Sonnon]

11/9/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

2nd (Afternoon) Session: (30 minutes)

4 sets of 6 Side Swipes with the Bruiser (45lbs) Clubbell
4 sets of 6 Muscle Outs with the Bruiser (45lbs) Clubbell
4 sets of 6 Gama Casts with the Bruiser (45lbs) Clubbell

Comments: God, I'm thoroughly digging this break from OCS and PHASE IV. My nervous system feels tremendously relieved and refreshed (from heavy lifting which sounds quirky.)

Side Swipes improved with attention to swinging to Order Position and guiding the Bruiser along the vector of the body into Back Position. Much better handling control.

Muscle Outs jumped an efficiency level as my CNS found the sweet spot of the Hip Root allowing me to go to full lockout with both arms. I'm only holding 1 full second before returning to Guard Position, but it's without quakes and with precision. Love that. The lockouts like Cossacks used to fry me. I'm excited to get back to PHASE III with the 25s and see how much I've improved because of the ABC Muscle Out.

Gama Casts are still going well, but I'm finding just a little Shield Cast type swing past Back Position aids in a more fluid transition.
Great day.

One fun thing about heavy training is that CNS improvement shows up so dramatically. You get to be better today then yesterday - that is such a great reward after the baby step improvements made in 100 rep sets.

Can't wait to get that 25.

Enjoy the heavy trip.

Bill

[Scott Sonnon]

Heavy Trip I like that. 8)

11/10/03:

1st (Morning) Session: (60 minutes)

Experimental Training: 30 minutes

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles

Comments: Took a break from lower body after increasing the intensity of the FCBD for the past few days. I've added on the Elite Level Squats and they're frying me. I'll only be doing them every other day to compensate until I drop back down to Maintenance Training with them.

[Scott Sonnon]

11/11/03:

1st (Morning) Session: (60 minutes)

Trial Run: 30 minutes

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles

Comments: Strange fluctuations in energy level today... Taking it easy.

[Scott Sonnon]

11/12/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

Comments: Energy back on track today - suspect I am still recovering from all of the high volume/density of PHASE I and PHASE II. Makes sense. However, jazzed today after yesterday's rest. Ready for my afternoon ABCs.

[Scott Sonnon]

11/12/03:

2nd (Afternoon) Session: (30 minutes)

4 sets of 6 Side Swipes with the Bruiser (45lbs) Clubbell
4 sets of 6 Muscle Outs with the Bruiser (45lbs) Clubbell
4 sets of 6 Gama Casts with the Bruiser (45lbs) Clubbell

Strength Test: 2 set of 12 deep incline bench with two 90lbs DBs.

Comments: Sweet strength gains. My lockout on the Muscle Out Press is finally solid. The Gama evolved and now I can feel that "Shield Cast" portion swing more effortlessly on the right-hand/clockwise side, but needs a bit more coordination on the left-hand/counter-clockwise. Side Swipes? What can I say? I love these beasts. :twisted:
Heading out for a trail run... maybe some submission grappling.

[Scott Sonnon]

11/12/03:

3rd (Afternoon) Session: (30 minutes)

30 minute trail run

[Scott Sonnon]

11/13/03:

1st (Morning) Session: (60 minutes)

30 minute Trail Run

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

Comments: Ah, now I can see from my Training Log that this intermittent sluggishness always follows my ABC practice. Duh. :roll: It's been so long since I went heavy, hard and infrequent that I forgot about the mandatory energy drain during recovery. Months of Double Density always left me energized all day as well as the day after - even allowing me to train 5-6 days/week. Heh. Simple reason slipped under my radar. Silly Sonnon.
Worked through the viscosity of thick-ish joint sluggishness - not compression really, just lethargic tissue. Won't be touching anything heavy today.

[Scott Sonnon]

11/14/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

Comments: Right as rain... ABCs coming tonight.

[Scott Sonnon]

11/15/03:

1st (Morning) Session: (90 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles

4 sets of 6 Side Swipes with the Bruiser (45lbs) Clubbell
4 sets of 6 Muscle Outs with the Bruiser (45lbs) Clubbell
4 sets of 6 Gama Casts with the Bruiser (45lbs) Clubbell

30 minutes of 2 on 1 Soft-Work H2H Fighting

Comments: The ABCs have evolved very well. The only technique insufficiency lies with turning my outside elbow-pit upwards on the Muscle Out Presses. This little nuance requires additional tricep and lat flair which can be tricky considering the simultaneous hip rooting which lowers the body.
Everything else grooved and solid. Feel fully recovered and reset for this coming weekend. I'll do two more sessions this week before going offline for the Gamma CST in Atlanta.

Having started the side swipes with the 25, much respect for the 45.

I'm going to really miss being at that CST.

Bill

[Scott Sonnon]

The feeling's mutual, amigo.

[Scott Sonnon]

11/17/03:

1st (Afternoon) Session: (60 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles

4 sets of 6 Side Swipes with the Bruiser (45lbs) Clubbell
4 sets of 6 Muscle Outs with the Bruiser (45lbs) Clubbell
1 set of 24 (alternating directions 4X) Gama Casts with the Bruiser (45lbs) Clubbell
RPE: 8
RT: 9

Comments: For fun, I compressed the Gama Casts into one set. Brutal... but an obvious strength gain permitted what could not have happened two weeks ago.
I think I've nailed this program shut. It was a welcome respite from deadline publishing woes. But I've adapted to this well enough that I need to change it. I may hit it one more time before I depart, but won't be recording it. As far as I'm concerned this was a highly successful, but more importantly enjoyable solid, simple and streamlined active recovery from strength-endurance density training.

[Scott Sonnon]

11/19/03:

1st (Morning) Session: (45 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

4 set of 15 Gama Casts with the Bruiser (45lbs) Clubbell
RPE: 9
RT: 10

Comments: One more session before the plane. Now I'm out the door, Cadre and Tribe. Feeling smooth as silk and strong as steel. Safe travel to all of you and hard training to the rest. This program is finished.