Looking for comments on KB Competition Program

[crubio]

It;s that time again. Time to alternate the training variables somewhat. This time I am going to pump up the volume some more.

The goal is to increase GPP, get a more explosive second dip on Jerks, and relax more in competition.

The protocol is Double-D.

In the AM
2 KB Long Cycle

M - Drop Sets (32,24,16)/2

W - Density Training 2x28kgs

F - Density Training 2x28kgs

In the PM
Circular Strength Training

M - Double Head Cast w/ 15lb Clubbells, ABC Clean to shoulder park + full squat + explode into Front Pendulum.

W - ABC Swings, ABC Side Swings, ABC Shield Casts w/ Bruiser

F - ABC Cleans to back position + Gama Cast + Forward Pendulum, ABC Side Swipe w/ Bruiser

Between every session is a full 30 minute to 1 hour+ full body joint mobility program along with relaxation drills.

This is all GPP work and is very high volume, at least for some. I am not doing any specific 24kg training in this cycle since the DT is with heavier KBs. Towards the end of this cycle I may switch to more specific 24kg work on either W or F.

This cycle should last 5 weeks. At which time, I will reset, and do a three week cycle. Comments, inputs welcomed

http://www.kettlebellconditioning.com/bruiser1.jpg

[Scott Sonnon]

Love the illo, Chris. Everything looks solid, just like we discussed briefly at Gamma.

I suggest though that it may be beneficial to at least alternate Shoulder Casts and Head Casts. You demonstrate terrific strength in the forward plane, and the benefit of Head Casts will provide supportive strength in the dorsal plane as a safety valve should the KBs deviate backwards in Jerks or Snatches.

However, I would suggest that you include Reverse Shoulder Casts (Shoulder Casts focusing on the 2nd half of the exercise - moving from lateral lock-out to Back Position.) It's typically the lateral deviation that can go rapidly "Murphy" in OH KB work, especially explosive/ballistic work requiring shock absorption like in Jerks and Snatches. This assistance will create a corset buffer of strength to help ensure solid reps (help you keep/return the weight 'in') when movement deviates under fatigue or even competitive anxiety.

I suggest focusing on single rather than double so that you can arc the Shoulder Cast higher into Back Position - since the double tends to shorten the radius of the circle in order to avoid banging your Clubbell pair.

[crubio]

Thanks, Coach. You're right on the money. I'll work reverse shoulder casts into it.