Lower body training?

[CMN]

I was wondering: What does a CST program with focus on the lower body look like?

Lately, I have been achieving surprisingly good results in my upper body by focussing on KB C&P’s and CB Mills, but for my next cycle, I think it would be good to focus more on the lower body. Unfortunately, I seem to be stuck on the powerlifting approach to lower body training, and was hoping someone could help me get past that.

Any input is much appreciated.

[Scott Sonnon]

Christian,

Well, there is no "upper" and "lower" body division. That's an artificial distinction that doesn't exist outside of the minds of men.

However, that caveat stated... what are your goals?

[CMN]

Well, there is no "upper" and "lower" body division. That's an artificial distinction that doesn't exist outside of the minds of men.

Yes, the body is one piece, and the movements of the lower half of the body will affect the upper half of the body, but surely a leg movement will create a different stimulus than an arm movements … or not?

The point of some “lower body” training would be to improve my leg drive in jerks and snatches. My overall goal is to improve my performance with the bruiser and the heavier kettlebells.

[Scott Sonnon]

Christian, my point is that instead of focusing on the concept of "body parts" reframe to the concept of CST's Compensatory Movement (http://www.circularstrengthmag.com/36/sonnon5.html).

I'd suggest Clubbell Rock-its, Shoulder Park Squats and Flat Foot Squat Hops for early power generation, and compensatorily: Frontal Spinal Waves ("the worm") and Hand bridges for pelvic extension.

[CMN]

Thanks a lot Coach! I certainly learnt something new today :shock: ... and I am doing my best to reframe, but it will probably take some time yet, before the picture fits completely ...

Thank you also for the program suggestion - any thoughts on volume and frequency?