allright time for advice

[jimmy23]

Ok guys,, I ahve spent a few weeks playing with my clubells and learning the very basics of how to swing them, and am ready to amke some changes.

THings I want to maintain: once or twice a week I do barrel lift varitations, I also do a scrapper workout twice a week.

What my goals are: I want to work up to high rep armpit, shoulder, and head casts. I did my first shoulder and head casts last night and LOVED the workout I got. Im aiming for sets of twenty as my goal , and the movement will probably be at the core of my clubell training until I reach this level, although I willa lso keep doing the high rep whack a moles Ive been doing

any idead on how to work to this level of casting?

[Scott Sonnon]

James,
Considering your level of other activity, I'd suggest twice/week (3X/week MAX!) you could do a "Revolving" Taskmaster in which each rep you alternate Armpit Cast, next rep - Shoulder Cast, next rep - Head Cast, repeat. A Taskmaster is a Forward Parry Cast into Back Position followed by your Armpit/Shoulder/Head Cast returning to Back Position followed by a Reverse Parry Cast into Park or Dead Hang.

Start at 20 sets of 5 and ramp up to 5 sets of 20.
20 sets of 5
STEP#1 --> 18 sets of 6
STEP#2 --> 16 sets of 7
STEP#3 --> 15 sets of 8
STEP#4 --> 12 sets of 9
STEP#5 --> 10 sets of 10
STEP#6 --> 8 sets of 12 reps
STEP#7 --> 7 sets of 14 reps
STEP#8 --> 6 sets of 17 reps
STEP#9 --> 5 sets of 20 reps Stop two reps before failure. Repeat a step until you can complete the step without stoppage. Export this to the Daily Training Logs and keep us apprised of your progress. Monitor that you do not see any performance detriment in your other training, and ramp down to 1X/week if you do. Ask any questions anytime, amigo.

[jimmy23]

Thanks coach, greatly appreciated :)