Double D

[Bill Ripley]

Hi guys,

I have decided to experiment with Coach Sonnon's Double D formula as outlined in a previous issue of the Circular Strength Mag.

My question is in regards to the CB part of the routine. In the article Coach Sonnan uses 2, 20 lb CB's (I think) and I ony have one 15 lb. CB.
When I do 100 swipes each arm with the 15 lb CB (4 sets of 25) it is not too much of a challenge. I get some muscle fatigue but am never really out of breath. Am I doing enough work for the CB part of the formula to be effective or do I need to crank it up somehow?

TIA

Bill Ripley

[J.H. Myers Jr.]

Hi Bill:

I can not give the absolute answer to your question, I can just make some suggestions.

- You might just be in good shape, club to light, etc...

or it might be a form issue.

- Swipes can be easy, or they can be MADE harder.

- Be sure when you cast outward, from the cocked back position, that you cast up and away from you in a 45 degree angle off your shoulder. The feel is like throwing the club across the room (but don't)

- Your arm should be nearly straight before it ever falls below straight out from your shoulder joint.

- Do more than dip on the back swing, all out squat low and get the timing down so the club does not hit the deck. (this is done by bending your knee only after the club has moved past it.)

good luck

Jack.

[Doug Szolek]

In addition to Jack's great suggestions. You may want to check out a more sophisticated combination routine than the swipe, or check out another Welter Class Clubbell (15lbs.) or a pair of heavier Clubbells. I am currently killing myself doing the Double D with Swipes in the morning and Mills in the evening both done with the Heavy Class Clubbells (25lbs.).

Or if I may be so bold as to suggest you invest in a Bruiser and a copy of my ABC manual with the goal of an ABC density cycle.

In the end it comes down to imagination and budget. If you're not in the mood to invest in more equipment then take another look at the combination routines presented at the end of the Clubbell Training for Circular Strength video.

Have fun either way,

[Bill Ripley]

Thanks, guys.

Bill

[Bill Ripley]

Well, I took John's advice and added a deep squat to the back swing. I did 20 sets of 5 each side (15 lb CB) in about 20 minutes. Legs are still sore.

Thanks again for the good advice.

PS Coach S, I did not discount your adivce, but I need to stick with the hardware that I have for the time being.