need advice from Coach Sonnon, Coach Szolek on CB's and KBs

[JohnQ]

Coaches,

I've adopted the kettlebell long cycle clean and jerk as my lift of choice. I've achieved Level 3 for my weight class (160#) with the 2 pood (a paltry 9), but have not yet come close to Level III with the 1.5 pood, having managed only 25 vs. the Level III standard of 35. I'd like to advance up the ladder with 24's as my goal. I also use the 1 pood for 10:00 sets on some days, and have gotten up to 70 reps per, with the intent of hitting 100 in that time frame for endurance.

My biggest problem is shoulder strength endurance - the shoulder muscles fail first in extended sets. Holding the lockput and the rack are the weak points. As for direct shoulder work, after C&J's, I do see saw presses in high (10+) reps with the 1.5's and lower reps (2-5) with 1.5 bells with an additional 10# strapped on, building toward the 2 poods. Pullups, pistols, and heavy abs round out my program. I try to train at least 6X per week, varing the intensity. My training time is somewhat limited due to job requirements.

I've considered adding KB rack and lockout holds to address my problem area, but I love the clubbells and the shoulder health and range of motion they impart. How can I best plug them in to meet my current goal? Since purchasing my 2 20 pounders, I've tried a variety of clubbell drills (they're a blast), but would like some specific guidance on what drills would best address the shoulder strength endurance deficit, given my training time limitations.

Your advice would be appreciated.

Thanks.

[Vbrown]

While not totally familiar with the range of kettlebell protocols, my spidey sense went off that you may be overtraining and not giving your shoulders a chance to catch up.

Could you summerize what your specific goal is? I might not be understanding your whole workout breakdown, but if you are ectomorphic in nature, even if you have a split cycle, 6 days a week could be over stressing your overall body's ability to recover. Neurologically as well as specific muscular recovery.

Regards,

Vince
CST Alpha

[JohnQ]

Hi, Vince,

My specific goal is to get - at least - to KMS ranking for the long cycle C&J with 2 kettlebells. For my weight class, that 59 reps with 2 -24kg KB's. Then, on to work with 32 kg bells.

I monitor how I feel for overtraining; I'm very sensitive to that problem, but don't feel like that's it. I limit volume strictly to allow myself to train daily. Usually, I do 2 sets of all drills, with at most 3 for C&J's. All workouts are completed in 40 minutes or less. I find I make better progress with this approach (I'm 44, and have been weight training snce I was 13 and KB'ing for about 5 years.) Limiting my training solely to long cycle work and holds would, I think, lead to overtraining. But injecting a complementary clubbell drill would, I hope, allow me to increase shoulder strength endurance without overuse. All of the clubbell drills I've played with so far feel good - shoulders feel great - and the range of motion, I think, helps avoid overuse. But I want to focus my efforts.

Hope this clarifies my problem somewhat. Thanks for your interest.

John

[Vbrown]

ok, so here is my oddball approach.

1) Since you are working to a specific goal, start paring down your other work so you can turn up the work load in that specific region.

2) Identify the specific joint angles that you feel the weakest in your total range. Be selective.

3) Write down your current numbers (ie. try to hit the KMS with intended weight) not only the reps but RPE as well.

4) Example: Monday and Wednesday: Using a chain or rope and an anchor point do isometric pulls at those joint angles that feel the weakest. I wouldn't do more than two angles. Do 5 sets of 5 seconds of maximal pulls with GOOD structure. Take 2 minutes rest in between each set. You should be at an RPE of 10 with each set.

Take 3-5 minutes of active/mobile rest then hit the clubbells. Work front and back circles (singles) and double pendulums (one going inside, one going outside. See the book if I'm not being clear) You'll have to pick a set rep range for yourself but the goal is to hit higher reps in each direction.

5) Friday; Work the C+P in a ladder progression. If you want to create a higher density, start the ladder with 5 reps and ladder up to 10-15 and then back down to 5.

The clubbells after the isometric work is the key. ROM is a vital as the strength and stability.

Every 5th workout, do something totally different. Just pick 3-4 exercises that don't mimic the C+P and do those for the day. Shoot for an RPE of 6-7.

If you are the type of person who doesn't respond will to that often of a specific workload, then make it twice a week.

Do this for 3-4 week, take a 3-4 day breather and then try your self test again. Pay attention to the change of the reps AND the RPE.

Hope it helps.

Vince

CST Alpha

[JohnQ]

Thanks, Vince.

[Doug Szolek]

Sound advice Vince,

John be sure to post your work at the CST pesonal training programs log to keep us posted with how you're doing and to adress any issues that may arise during training.