The last six weeks have been very interesting

[Rick Huse]

My first CB workout was 2 Oct 03. The book and video arrived a few days earlier, so I was ready to hit the ground swinging, sort of.

My comfortable little fitness world started to cave in last Spring. I had just started to train for the Tactical Strength Challenge, scheduled for August in Chicago, when I was sidelined by a broken/sprained ankle in a freak golf cart accident (as soon as you stop laughing, I'll continue...I'm waiting...O.K. stop it). That put an end to doing Pistols.

A month later, someone dropped a solid steel bar from 4' on my little finger. Well, it is hard to do pullups and snatches with a broken finger, hard but not impossible. So I figured that the fitness gods didn't want me to do the TSC.

Now what? How about the KB Philly in October? Well, my shoulders voted me off that island with 2 months of rehab. I thought that the fitness gods must have wanted me to get to know the local Active Release guy a little better. Ah, but it gets better.

While doing squats, I ripped a fissure in late August. Oops! Try avoiding the hips & thighs with KBs and see what's left. I'll give you a clue. NOT MUCH!

The fitness gods were no longer just pointing. Now, they were shoving me face & butt first to CBs. Scott told me at the very start to take it easy (and even had Odis at Torque Athletic remind me) and practice the basics. In 5 weeks I went from a pair of 15# CBs to a 10# and 20# pair. I was also drawn to Warrior Wellness which replaced my morning Super Joints. I stayed with Level 1 for 4 weeks and just began Level 2 this last weekend. Steve Barnes' video arrived Monday and with that I added Performance Breathing to my morning routine. Scott was also kind enough to help me with a Kinetic Chain to help with my ankle/hip which has proven to be very effective. All in all, the last six weeks has been a very interesting emergence into the Knuckledragging Tribe.

Which leads me to today. The fitness gods have finally smiled. The doctor has given me the "thumbs up" (at least I hope that was his thumb) and annouced the fissure healed. Now it is time to get serious.

I need help from experienced CBers in putting together a program that focuses on vitality, strength (both endurance & power) body fat reduction (currently 11% +/- with a target of 8 - 9%) and OCS (maybe GS) in the future.

Thanks in advance for your input.

[admin]

need help from experienced CBers in putting together a program that focuses on vitality, strength (both endurance & power) body fat reduction (currently 11% +/- with a target of 8 - 9%) and OCS (maybe GS) in the future
Rick,
I'm sure other folks will chime in with some good routine suggestions. I just wanted to say how much I resonate with your injury cycles. For years I have been repeatedly injuring myself when working out, one way or the other...always the set back. Finally, after more than 1/2 a century of walking around and finally bumping into CST, it occured to me that the common denominator to all my injuries was me! Perhaps there was something fundamental in my approach that was continuing to injure me? Now I'm seeing the forest for the trees and suspecting myself first, my routines and workout second.
I don't know if that's the case with you or not, but it sure was with me. Beleive me, CST is far deeper than any of us at first realize. Its as much about mind and emotion as it is about body and exercise. As I persist in it, it continues to reveal more and more. Great stuff!
BTW, just trying to reach the GPP with 15 pound Clubbells has proven to be as much fat burning, vitality inducing, strength bestowing exercise I need (with a few BMEs thrown in). :!:
Good training to you! :)

[Rick Huse]

Members of the 50+ forum should remember the famous POGO cartoon strip where they go out searching for their enemy and return to annouce: "We have found the enemy. It is us"!

Your insight is right on target. Hell, I even wrote an article on injuries for the Dragondoor forum a year ago and my own words keeping coming back to me. Scott has been called the "thinking man's coach" and I would agree. From what I have read this last month and a half and my contacts with Scott have helped clarify many of these issues. This most recent round of injuries and introduction to CBs have given me a new opportunity to start over again and get it right.

[Scott Sonnon]

Rick, firstly, congratulations on your recovery and doc clearance. I agree completely with Michael. If you give us a baseline on your capabilities we can craft you an appropriate progressive resistance program which will meet your goals timely and healthily.

The GPP requirements are here: http://www.circularstrengthtraining.com/newcertreqs.html Do a strength test for your Swipes. Wait 6-8 hours and do a strength test for your Mills. Report back with the weight class of the Clubbells you used and your baseline numbers. We'll go from there.

Please also post your available time schedule, and get over to the Nutrition forum to match your dietary needs to your fitness goals.

Again, congratulations, amigo.

[Rick Huse]

I workedout this morning so I'll test Saturday and post the results that evening. I look forward to the adventure. Thanks!

[Rick Huse]

Scott, here are the numbers you requested. The Swipes & Mills were done OCS style but no "parking" during the test sets. Warrior Wellnss done before each test.

AM - Swipes - (2)15# x 30
Form went away quickly during the last 3 reps as the grip started started to fade. I've noticed that the cord gets tangled and constricts around the wrist. Am I doing something wrong?

PM - Mills - 15# x 33R/30L
Once again the cord tangled and constricted around the 20 rep mark. I forced the last two reps with both arms because I was close to a target number. The body was willing but the grip blewup. The form was pretty good up to that point.

You asked about "time". If you were referring to availible workout times, I train in the mornings before I go to work at 9:30. I have about 30 to 45 minutes. Thursdays & Sundays are my best days for longer workouts. Thursdays are my day off & on Sundays I don't go to work until noon.

The doc said the fissure has healed but that it could happen again, I think he was trying to tell me to start back easy. His last treatment is still going to take a few more days to clear up anyway.

Thank you very much for your assistance.

[Scott Sonnon]

Rick,

You wrote that your physician cleared you but warned you that the fissure could reoccur. Do you mean that he said the area remains structurally weak, or that if you train in the same manner that it may reoccur. You wrote that you believe he was cautioning you to start slowly and remain aware of the area. No one can determine "slowly enough" but you, so please... stop before fatigue and unlike those lethargic folk who need a kick in the can, take an extra day off anytime you feel lack of motivation; it's your body's way of saying, "if you don't give me sufficient time to recover, I'm going to create an injury or illness so that you do pay me due attention." I'm not telling you anything you didn't know here, but I'm obligated to remind you that you train at your own risk, and that this program is not to be followed absolutely. I create this for you as a reference guide to which you adapt to meet your needs as you evaluate them on a day to day basis.

You said that you cannot begin until the final treatment convalesces, so you must use your good judgment when to begin this suggested program.

You wrote that you want a program that focuses on vitality, strength (both endurance & power) body fat reduction (currently 11% +/- with a target of 8 - 9%) and OCS in the future. Between the Swipe and the Mill you may cover each of these goals (especially OCS), but we're going to throw in some assistance lifts on your "Practice" sessions (not included in your "Training" session.)

You wrote that you train in the mornings before you go to work at 9:30AM and have approx. 30-45 minutes. Thursdays & Sundays are best for longer sessions. Monday - OFF
Tuesday - PRACTICE SESSION A (Read Below)
Wednesday - PRACTICE SESSION B (Read Below)
Thursday - Warrior Wellness plus WORK SESSION A (Read Below)
Friday - Warrior Wellness
Saturday - Warrior Wellness
Sunday - Warrior Wellness plus WORK SESSION B (Read Below)
PRACTICE SESSIONS

Each PRACTICE SESSION will comprise three pivotal exercises which emphasize the transitional movements in the OCS events. These can both be considered “assistant lifts” and OCS SPP to prime the muscle software for impending volume, intensity and density. This Practice is CRUCIAL to your Work Sessions and should not be considered subordinate.

Do these core component exercises in Ratchet-style circuits (i.e. 1 or each, 2 of each, 3, 2, 3, 4, 3, 4, 5, 4, 5, 6, et cetera) at a very slow and smooth tempo: the goal obviously - to refine the technique and to awaken the mechanoreceptive sense to the transitional movements of the Swipes and Mills. Stop with some gas in the tank.

Regarding the Mill Assistance Lifts: Do one repetition of each of the three assistance exercises with one arm (rest pausing/parking in between each exercise). Switch and do one repetition of all three exercises with the other arm. Switch and do 2 repetitions with original arm. Switch and do 2 reps with the other arm, and so on.

Click here for photos of these exercises (http://www.circularstrengthmag.com/18/sonnon1b.html).

Practice Session A: Saber-grip Inward Pendulums, Taskmasters and Short-Whips
Practice Session B: Basic Arm Swings, Spouts and Cossacks
(make the Cossack squats SHALLOW, not deep at all!)

WORK SESSIONS

Your Work Sessions comprise the OCS events themselves: the Swipe and the Mill, alternated on Work Session days. These will be done in Double Death March (not Double Density) style. Total volume you want to achieve per work session is 200 repetitions. Stop whenever you feel a rep before failure. When you can complete a step without failure, you may advance to the next step.

Work Session A: Swipes
Work Session B: Mills

Mills with one 15lbs. Clubbell and Swipes with two 15lbs. Each repetition will require approximately 3-5 seconds/repetition (if 5 seconds, then stop at approx. Step #8, the 12 rep range; and if 3 seconds/rep, you can make it to the final step.) Step#12 will be one constant set of 100 repetitions in as much time as you need without setting down your Clubbells on the ground. You may shoulder park them.

Remember that Swipes are primarily bending at the hips sitting backwards, not squatting down. Go for chest to knees.

And you use Performance Breathing in this ENTIRE program!

Mills are alternated L/R, but you're not doing OCS style rep-points. One rep one side is one rep; so if you're doing a total volume of 100 reps, it's actually 50 Right and 50 Left. If this isn't clear let me know.

Step #1: 40 sets of 5 repetitions in 40 minutes
Step #2: 34 sets of 6 repetitions in 34 minutes
Step #3: 29 sets of 7 repetitions in 29 minutes
Step #4: 25 sets of 8 repetitions in 25 minutes
Step #5: 23 sets of 9 repetitions in 23 minutes
Step #6: 20 sets of 10 repetitions with 1 minute rest between sets
Step #7: 19 sets of 11 repetitions with 1 minute rest between sets
Step #8: 17 sets of 12 repetitions with 1 minute rest between sets
Step #9: 16 sets of 13 repetitions with 1 minute rest between sets
Step #10: 15 sets of 14 repetitions with 1 minute rest between sets
Step #11: 14 sets of 15 repetitions with 1 minute rest between sets
Step #12: 1 set of 100 Swipes - 30-60 minute break and then 1 set of 100 Mills

Please export and repost this to the Personal Training Logs under whatever title you deem appropriate beginning with your last name (for scanning convenience.)

Please keep me advised of your daily report by recording as much detail as you feel comfortable. Often our emotional attitude towards training, the thoughts which bubble to the top reflect MORE about our performance and physical state than any technical discoveries. Feel free to elaborate as much as you wish. If I'm away from my office, other instructors will most likely be available.

I didn't kid-glove your program. You must do be responsible with your own condition. I have no idea, nor is it possible for ANYONE to prescribe an exercise selection or program design over the internet with any accuracy. It's all guesswork. I advise you to take your Clubbells to your doc on your final visit before beginning the program and SHOW him the exercise selection to find out his opinion and receive his clearance.

Good luck.

[edited in to expand explanation of Practice Session A protocol.]

[Rick Huse]

Just got back from dinner with my wife and saw your response. I am amazed by how quickly you responded and by the time and effort you put into the program. THANK YOU!

In regards to the doctor's comments: I think that training the same way again is more likely to cause a repeat than a structural weakness. The future is n my hands.

I am a little unclear regarding the practice session ratchet-style circuits. Ex. Practice Session A, (Mill Assist). Do I do 1 rep Inward Pendulum, Tasksmaster & Short Whip right arm followed by 2 reps right, then 3 reps etc., then repeat on the left side or do I stay with one exercise through the rachet (i.e. the Inward Pendulum) and then go on to the next exercise?

Also being computer challenged (and over 50), how do I export the program to the Personal Training Logs?

Once again, THANK YOU!

[Scott Sonnon]

Rick, it's my pleasure. You've been through the ringer, and I want to help as much as time permits (and as much as anyone can over the blind and impersonal internet.

Regarding PRACTICE SESSION A: Do one repetition of each of the three assistance exercises with one arm (rest pausing/parking in between each exercise). Switch and do one repetition of all three exercises with the other arm. Switch and do 2 repetitions with original arm. Switch and do 2 reps with the other arm, and so on.

Sorry. Just create a new discussion. Introduce your intentions. Copy and paste the program I designed for you into the post. That's all you need to do. If you have any problems, once you create the post in the PERSONAL TRAINING LOGS, I'll copy and paste the program there for you so you don't need to return to this thread for reference.

Have a good weekend and rest up.