Coach Sonnon's PHASE III two week compression OCS Prep

[Scott Sonnon]

Coming off of vacation and latching on to my Heavies for PHASE III of PHASE IV OCS Program (http://www.circularstrengthmag.com/18/sonnon1.html) was like welcoming back a beloved friend. Over my three week break, my CNS totally recovered from PHASE I & II, and the prior DOUBLE-D torture I willingly endured.

My PHASE III was compressed to two weeks since I'm going on a second Winter vacation in two weeks, and have exactly 14 days to hit my target volume. With 7 Steps in PHASE III, I plan to move up a step every other day.

Early AM I plan on doing my extended DROM session from Warrior Wellness, plus 100 Be Breathed Spinal Rocks for lower back health.

In the afternoon, I shall perform my Swipes, and in the evening - my Mills.

I thrive on this schedule, though I realize now that I do need to let my CNS cool off for a few weeks after PHASING OCS.

Glad to be "home again."

12/3/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
100 Be Breathed Spinal Rocks (Pike, Butterfly, Straddle, Hurdler)

2nd (Afternoon) Session: (20 minutes)
20 sets of 6 in 20 minutes - Technical Swipe with two Heavies (25lbs) Clubbells
RPE: 6
RT: 9

[crubio]

Welcome home coach :D Thanks for sharing your program with us again.

[Scott Sonnon]

Thanks Chris. Great to be home.

12/3/03:

3rd (Evening) Session: (20 minutes)
20 sets of 5/5 in 20 minutes - Technical Mills alternating one Heavy (25lbs) Clubbells
RPE: 7
RT: 8

[Scott Sonnon]

12/4/03:

1st (Morning) Session: (45 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

100 Be Breathed Spinal Rocks (Pike, Butterfly, Straddle, Hurdler)

Comments: Still recovering from CST Gamma... long story covered in upcoming article. However, the condition doesn't impact my performance as long as I manage this AM DROM, plus BB. Without Be Breathed... my lower back would never have endured these many years of grappling and strength training.

[Scott Sonnon]

12/4/03:

2nd (Afternoon) Session: (45 minutes)

Mountain Trail Run.

Comments: I cannot describe how much I have missed my home - the water, the woods, the mountains... the air... Feels like a different planet when I leave. Soaking it up since I depart again in 2 weeks.

[Scott Sonnon]

12/5/03:

1st (Morning) Session: (40 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
100 Be Breathed Spinal Rocks (Pike, Butterfly, Straddle, Hurdler)

2nd (Afternoon) Session: (20 minutes)
16 sets of 7 in 16 minutes - Technical Swipe with two Heavies (25lbs) Clubbells
RPE: 7
RT: 10

Comments: My Swipes have become as smooth and fast as crap out of a goose, consistently nailing 3 second reps. Perhaps that will be a "velocity wall" in the future with all of the attention it now receives, but it remains an effective signpost for me in my tempo and rhythm.

My technique differs from Doug, presumably due to our disparate somato-types. I prefer a glute clench and knee lock with a ball of foot rock catching the bells in Back Position, compared to Doug's 'soft knees' approach. Both techniques work well - just a preference I have for maximizing the stored elastic energy of the Swipe on my frame.

I realized a major OOPS when I began PHASE III - for some reason my brain concealed an error in my logic when designing and mapping the entire program.

PHASE IV Training packs on the meat. I'm officially 22.5 pounds heavier than when I began, tipping the scale at 203.5lbs. I don't cut weight any longer - too many years of Sambo sucking down 20lbs in 2 weeks for this tournament or that event. Blech! :x

I don't mind the increased mass. I wear it comfortably since it exists as Functional Hypertrophy. However, this places me currently in the HW Division, since I'm over the 198 class. I anticipate that I'll shed a few pounds once I move into PHASE IV since the protocol demand quite a bit of active recovery. But I find it highly unlikely that I shall diminish to the 180lbs. weight class.

At this point it means I have no buffer on my training volume. IOW, my training volume equals my competitive target volume. I believe in over-compensatory preparation - Be more prepared than the challenges you face, is my institutional credo. Therefore, I may consider going an additional +10% in PHASE IV. I don't like the sounds of it since my CNS won't be prepared for the sudden increase in volume. The genius behind PHASE IV is that it stealthily pre-creates the target volume through the principle of Incremental Progression in the Double Density protocol.

We'll see. Regardless, I must bite the bullet.

Hi Brandon. How's the 98 class lookin'?

[Jay76]

Coach

Since you put on some muscle with your training, is your diet any different? eating more????

[Scott Sonnon]

Jay,
Yes, I've been compelled to eat slightly more. My wife is a nutritionist and we worked out a highly adaptable Intuitive Diet based upon my metabolic profile.

[Scott Sonnon]

12/5/03:

3rd (Evening) Session: (20 minutes)
17 sets of 6/6 in 17 minutes - Technical Mills alternating one Heavy (25lbs) Clubbells
RPE: 6
RT: 10

Comments: Cruising along. Wanted to pump up the volume, but need to stick to the numbers until my CNS gets acquainted with the volume and intensity in this ROM.

[Scott Sonnon]

12/6/03:

1st (afternoon) Session: (2 hours)
Soft-work two-on-one

12/7/03:

1st (Early AM) Session: (40 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

100 Be Breathed Spinal Rocks (Pike, Butterfly, Straddle, Hurdler, Knee-drop)

[Scott Sonnon]

12/7/03:

3rd (Evening) Session: (20 minutes)
15 sets of 7/7 in 15 minutes - Technical Mills alternating one Heavy (25lbs) Clubbells
RPE: 8
RT: 10

12/8/03:

1st (Early AM) Session: (40 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

100 Be Breathed Spinal Rocks (Pike, Butterfly, Straddle, Hurdler, Knee-drop)

Comments: I have a strong suspicion that I'll be able to knock of my competition numbers by the end of this cycle next week. The arm-pump begins to rise, but the Vibration Drills with the free arm while the other arm performs the Mill reabsorbs the engorged blood pretty quickly.

[Scott Sonnon]

12/9/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections
100 Be Breathed Spinal Rocks (Pike, Butterfly, Straddle, Hurdler)

2nd (Afternoon) Session: (20 minutes)
14 sets of 9 in 14 minutes - Technical Swipe with two Heavies (25lbs) Clubbells
RPE: 8
RT: 10

Comments: Getting the groove of placing the Clubbells over and catching the under arm swing for the subsequent cast smooth. A bit more arm pump than I would have anticipated or preferred, but it's still too early to be concerned with such things. At 30 seconds for 9, I'm still hitting 18RPMs, so I'm way over my target number of 110/10min. There is of course that small thing called rest period compression with requires factoring. I anticipate that the volume will drop as the sets compress.

[Scott Sonnon]

12/10/03:

1st (Afternoon) Session: (25 minutes)

Shoulder DROM
Vibration Drills (cold outside)

13 sets of 9/9 in 13 minutes - Technical Mills alternating one Heavy (25lbs) Clubbells

1 minute rest

11 sets of 10 in 11 minutes - Technical Swipe with two Heavies (25lbs) Clubbells
RPE: 10
RT: 8

Comments: I experienced a jump in stamina and strength so I dove into an experiment. I tried doing both my Mill and Swipe numbers in one session with a minute in between. It was... tremendously difficult by set 6 of the Swipes. :evil: :twisted: The final two sets were actually 7/3 in a minute and 4/3/3 in a minute. I went to failure within the final two sets. Unwise and not recommended, but I needed to see what failure would mean in the Swipes. In this case it meant slipping over the knob on the down swing. It's nearly impossible to choke up at that point without placing the Clubbells down (which would stop the point count at OCS).

I think I'll be taking a day of active recovery to rest and assess.

But I'm rather pleased with the results, though looking at how far I've come and how much more I could be doing, I suspect in 10 years, kids will be doing twice the volume I'm doing now.

[Scott Sonnon]

12/11/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

Comments: Feel some DOMS after achieving my International MS volume yesterday in one session. Not touching weight today for sure. Nothing major, just need to ramp down and chill. Feel good though. Itching for some soft-work.

[Scott Sonnon]

12/12/03:

1st (Morning) Session: (45 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

100 Be Breathed Spinal Rocks (Butterfly, Pike, Straddle, Hurdler)

Comments: Serious 48 hour DOMS from hitting my International MS numbers. Working it through, but won't be touching weight today.

[Jay76]

Yes, I've been compelled to eat slightly more. My wife is a nutritionist and we worked out a highly adaptable Intuitive Diet based upon my metabolic profile.


Is this based on Metabolic typing? There is a book on the subject. Does this have anything to do wih that or no? just curious. Thanks.

thanks again for loging your workouts, very motivating...

Jay

[Scott Sonnon]

Jay, no it is not based upon that book.

12/13/03:

1st (Afternoon) Session: (45 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

100 Be Breathed Spinal Rocks (Butterfly, Pike, Straddle, Hurdler)

Comments: Going for my target volume (IMS) numbers today.

[Scott Sonnon]

12/14/03:

1st (Morning) Session: (35 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

[Scott Sonnon]

12/15/03:

1st (Morning) Session: (30 minutes)

Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles Diagonals, Waves, Infinities, Clover Leaves
Wrist Circles, Diagonals, Waves, Infinities, Clover Leaves
Finger Circles, Chasing Circles, Flaps, Infinities, Waves
Arm Waves and Alternative Waves
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles, Crosses
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 30 sec/position
Vibration Drills: squats, strikes, sweeps, projections

Comments: Tonight I'm going for my IMS volume again, both events. Will be filming this one for posterity.

[Scott Sonnon]

12/16/03:

1st (Morning) Session: (30 minutes)
Warrior Wellness Advanced
Prime Your Bioenergy
100 Be Breathed Spinal Rocks

2nd (Afternoon) Session: (80 minutes minus 60 minute rest period)

1 set of 110/110 Mills with the 25lbs Clubbell in 9 minutes 35 seconds
5 minute rest
1 set of 20 Swipes with a 25lbs Clubbell
10 minute rest
1 set of 35 Swipes with a 25lbs Clubbell
45 Minute Rest
1 set of 98 Swipes with a 25lbs Clubbell pair in 9 minutes

OCS total rep-points: 208

Comments: I've been waiting until I feel 100% because the Mr. Olympia wanted a video record of OCS. I wanted to give them the best for posterity.

I intended to just wait 5 minutes in between events, confident from my display (albeit with set/rest periods) of performing the two events in IMS volume my previous session. So I performed my Mills nailing 10 rep-points over my target for a total of 110 (110R/110L). I waited 5 minutes and went gung-ho for my Swipes... and was ready for failure at 20. I stopped, waiting another 10 minutes and tried again - resulting in 1 set of 35. A little miffed, I waited the full 45 minutes and went again...

Hitting home 98 Swipes in 9 minutes - going to failure on 98 - hitting the ground stopping the time. ARGH! :evil: Two measly rep-points under International Master of Sport!

Had I been patient and waited the full 60 minutes... had I not been arrogant to believe I could handle IMS with no break... I could have nailed the extra 2 Swipe reps for sure. Damn ego.

At least I have it on film. But it's time to set PHASE III to bed. I'm going to be taking the next two weeks off to do primarily Body-Flow and grappling for a few various groups. See you in January for PHASE IV of PHASE IV. The countdown official begins after the New Year!

[crubio]

Excellent work Coach, I admire the stuff of taking as little a break as possible, so you can get a glimpse at what is possible. You;re the man. Too bad Doug is not here to defend himself, I think he's going to have a tough time beating you :lol:

[Jay76]

1 set of 110/110 Mills with the 25lbs Clubbell® in 9 minutes 35 seconds
5 minute rest
1 set of 20 Swipes with a 25lbs Clubbell®
10 minute rest
1 set of 35 Swipes with a 25lbs Clubbell®
45 Minute Rest
1 set of 98 Swipes with a 25lbs Clubbell® pair in 9 minutes

why do the 1 set of 20 and 35 ....why not go all out of 100 reps????

Jay

Tough Stuff

Enjoy your time off.

Bill

[Scott Sonnon]

:) Jay, I fully intended to perform the set of 100 each attempt, but when I could not, I chose not to quit. I continued my attempts until I performed it within the regulation time limit of 60 minutes from the time of the first event. Even so, I finished 2 reps under the bar. At that time of my training, I was too ambitious on trying to compress the rest period.

[Jay76]

1) If I am doing 20 sets of 5 in 20 minutes??

what if I get down in 30 mintues? should I just work on the movement to get faster to get it down to 20 minutes???

2) It seems most people only do Swipes and Mills...are these the best 2 exercises for the entire body with CB's in your eyes? or just for OCC??

Thanks...

Jay

[Jay76]

Scott

Its funny, just started a swipe program and I tried 20 sets of 5 reps in 20 minutes using 15pd clubs. .oooppps, but i guess i goofed up because i ended up doing 20 sets of 5 reps in 11 minutes..ooppss..whats your suggestion..

[Scott Sonnon]

Accelerate your steps (increase the volume/set), or up the weight. Practice form in each step. Practice is never wasted. You'll need it as the volume and intensity increase and turn to training.

[Jay76]

I can ^ weight on Swipes, but would rather do more reps and sets to keep perfecting my form...better..right?

on the mills I am weaker, espically the overhead portion of the exercise so have to switch to 10 pd clubs.

Its amazing the difference between the weight difference of each club. Big difference between the 10 & 15pd club, espically on the Mill exercise, don't know how you nail reps with the 25pds, amazing and just more motivating to keep working and keep getting stronger...

Jay