poidog
12-09-2003, 12:13 PM
From the keyboard of Coach Sonnon:
I read that your interested in:
increased cardio endurance for your stick fighting matches approximately 2 minutes in duration / bout;
decreased recovery time between bouts maximum 5 minutes;
increased strength endurance to last approx. 5-6 bouts / day;
increased your ballistic / explosive strength for maximizing hitting power;
increased upper bodily symmetrical development of both eccentric and isometric strength (the recipe of the clinch game);
increased stamina for the ground game (this regards more effective Selective Tension and use of Performance Breathing™ techniques);
Peaking for your next event mid-March, 04.
I suggest a (two 20 minute) Double Density approach considering the above factors; one 40 minute single density if you cannot manage two sessions.
Since Olympic Clubbell® Sport was originally designed as a strength-endurance sport to carry over to combat weapon fighting, I suggest the exercise selection of Swipes (in the AM to excite the metabolism, explode out of Back Position and store elastic energy) and Mills (in the PM for ipsi and contralateral Core Activation™ for rotational power transfer.)
To defray the rigors of such, sandwich an 30 minute afternoon Warrior Wellness™ session for joint mobility and discharging residual muscular tension, and end with a high volume Be Breathed™ session to address your energy systems and Performance Breathing™ in ground fighting: 6 sets of 20 (each set a different technique - pike, butterfly, hurdler, knee drop, straddle, shinbox).
Perform your Clubbell® Double-D AM/PM split 3X/week. On your off days, continue to perform your Warrior Wellness™/Be Breathed™ session in the AM. Take Sundays to rest.
Expand your Double-D schedule so that you're hitting your numbers by beginning of March. In the two weeks prior, conclude the Clubbell® work, and focus exclusively on Skill Refinement with a daily Warrior Wellness™ session.
Export this to the CST Program Logs Section and diligently record your discoveries and insights to chart your progress, and allow the CST Instructors to contribute and answer questions.
I am starting this program today. Unfortunately, I only ordered Warrior Wellness and Be Breathed Sunday night. So as a poor temporary substitute, I will be replacing the WW & BB sessions with a moderate speed kali flow session for the WW. I'm not sure of any substitutes for the BB exercises. Any suggestions for temporary substitutes would be welcomed. I just need something to hold me until the WW & BB tapes arrive. Mahalo in advance.
I read that your interested in:
increased cardio endurance for your stick fighting matches approximately 2 minutes in duration / bout;
decreased recovery time between bouts maximum 5 minutes;
increased strength endurance to last approx. 5-6 bouts / day;
increased your ballistic / explosive strength for maximizing hitting power;
increased upper bodily symmetrical development of both eccentric and isometric strength (the recipe of the clinch game);
increased stamina for the ground game (this regards more effective Selective Tension and use of Performance Breathing™ techniques);
Peaking for your next event mid-March, 04.
I suggest a (two 20 minute) Double Density approach considering the above factors; one 40 minute single density if you cannot manage two sessions.
Since Olympic Clubbell® Sport was originally designed as a strength-endurance sport to carry over to combat weapon fighting, I suggest the exercise selection of Swipes (in the AM to excite the metabolism, explode out of Back Position and store elastic energy) and Mills (in the PM for ipsi and contralateral Core Activation™ for rotational power transfer.)
To defray the rigors of such, sandwich an 30 minute afternoon Warrior Wellness™ session for joint mobility and discharging residual muscular tension, and end with a high volume Be Breathed™ session to address your energy systems and Performance Breathing™ in ground fighting: 6 sets of 20 (each set a different technique - pike, butterfly, hurdler, knee drop, straddle, shinbox).
Perform your Clubbell® Double-D AM/PM split 3X/week. On your off days, continue to perform your Warrior Wellness™/Be Breathed™ session in the AM. Take Sundays to rest.
Expand your Double-D schedule so that you're hitting your numbers by beginning of March. In the two weeks prior, conclude the Clubbell® work, and focus exclusively on Skill Refinement with a daily Warrior Wellness™ session.
Export this to the CST Program Logs Section and diligently record your discoveries and insights to chart your progress, and allow the CST Instructors to contribute and answer questions.
I am starting this program today. Unfortunately, I only ordered Warrior Wellness and Be Breathed Sunday night. So as a poor temporary substitute, I will be replacing the WW & BB sessions with a moderate speed kali flow session for the WW. I'm not sure of any substitutes for the BB exercises. Any suggestions for temporary substitutes would be welcomed. I just need something to hold me until the WW & BB tapes arrive. Mahalo in advance.