Christian Rubio's CST for KB SPP

[crubio]

After a successful meet in North Carolina on Dec 6th 03, I've decided to continue using the Double-D (http://www.circularstrengthmag.com/17/sonnon1.html) protocol.

I will be incorporating CST into my KB program in order to accomplish three things
1) increase GPP with the added volume
2) develop attributes specific to Girevoy Sport
3) prevent SMA and develop strength in extreme ranges of motion
Items number 2 and 3 are what this training log is mostly about. Obviously I am going to train for my sport by practicing my sport, which is as it should be. But the CST principles are what is going to set me apart from and lift me above my competition.

As a member of the Tribe, the result of this program will be my tiny contribution to strengthen it so others can move above and beyond. I'll draw upon the strengths and experiences of all previous training logs, and there is a lot. I will not let myself down.

Credit goes to Coach Sonnon for instructing me at CST Gamma, and for his input on the program. Also all ABC exercises are taken from Coach Szoleks 45lb Training Manual.

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

The sport specific goal is to increase my numbers, get a more explosive second dip on Jerks, and relax more in competition.

AM Sport Specific Training
2 KBs Clean and Jerk 24kgs

Day 1 - Drop Sets (32,28,24)/2 - objective is to perform all reps as relaxed as possible for as long as possible
Day 2 and 3 Condensed Density Training to hit my target numbers for Feruary

PM Special Physical Preparedness
Circular Strength Training

Day 1 - Clockwork Squats
Reverse Shoulder CastsDay 2 - Side Swipe
Double Head CastDay 3 - Clockwork Squats
Reverse Shoulder Casts

Trying to keep it simple.

[crubio]

Thurday Dec 11th


Afternoon
DROM
Cervical - Infinities
Shoulders - Infinities, Rolls, Waves Screws
Elbows - Infinities
Wrists - infinites, diagonals
Fingers - waves
Thorax - Circles, Infinities, Diagonals, Clovers
Pelvis - Circles, Infinities, Diagonals, Clovers
Lumbar - Circles, Infinities
Hips - Circles, Infinities, Diagonals
Knees - Infinities
Ankles - Infinities
FCBD

Evening
C&J 10,15,20,15,9

[crubio]

Afternoon
DROM
Cervical - Infinities
Shoulders - Infinities, Rolls, Waves Screws
Elbows - Infinities
Wrists - infinites, diagonals
Fingers - waves
Thorax - Circles, Infinities, Diagonals, Clovers
Pelvis - Circles, Infinities, Diagonals, Clovers
Lumbar - Circles, Infinities
Hips - Circles, Infinities, Diagonals
Knees - Infinities
Ankles - Infinities
FCBD


Evening

Clockwork Squats
4,6,8,10
Reverse Shoulder Casts
1x20

Notes: All I could tolerate in the Reverse Casts, still have some pain in the thumb and probably pushed through it a little too much.

Clockwork Squats are the secret weapon. This exercises is at the core of my CST for KB SPP program.

[bob_stra]

Chris, may I ask -

You mention that you incorporate GPP work. How and when are you fitting this in? What does it comprise off?

At the moment, I'm just learning the clubbell exercise (recently got video, waiting for book) so am a little confused as how best work GPP / SPP etc.

(Yes, I realize it depends on one's goals. In general tho, what have you found useful?)

[crubio]

Bob,

GPP is a measure of one's work capacity. In the sport of KB lifting, to me this just means increasing volume and intensity over time.


My GPP simply consists of increasing total volume of the lifts and adding SPP exercises. I just added a couple of ABC combo routines which are SPP specific to CST for KB Sport and by uping the volume of those I am increasing GPP.

[crubio]

AM

WW
Spinal Rocks 1 set of 5

PM
Drops sets
28/24/16
7,7,7
7,8,9

Spinal rocks 2 sets of 5

[crubio]

Afternoon

DROM
Neck - infinities
shoudlers - infinities
elbows infinities
wrist - circles, infinities, clovers
thorax - circles clovers
pelvis - circles, clovers
Vibration Drills

PM Session

Clockwork Squats
8, 10, 20

The clockwork squats are the bomb. My new goal is to do a true double density routine, and go for 80 straight clockwork squats with the 45lb clubbell. :twisted:

[Scott Sonnon]

That will be truly monstrous. :twisted:

[crubio]

Actually, that's only knuckledragger level 1. :twisted:

[Ken Harper]

Chris:

What's a clockwork squat?

Thx,

Ken

[crubio]

Ken,

I don;t have my ABC manual handy, but the way I think they are described there is a

side clean + shoulder park + plus full squat , repeat on other side. At least that is the way I am doing them.

Coach Szolek wrote a description of the exercise here
http://circularstrengthmag.com/forum/viewtopic.php?t=286
and within there is the link to some pics.
It is really fun because the weight is on one side of the body, causing massive core activiation for stabilization.

[crubio]

AM Training
Warm up with DROM
Neck
Shoulders
Elbows
Wrists
Throrax
Pelvis
Lumbar
Hips
C&J
20x4 in 20 minutes with 1 bonus set
RPE - 2.5
RT 9.8

Technique is really high. Focusing on going slow and smooth. 4 reps=25 seconds, a good pace. May even slow it down a notch.

[Ken Harper]

Chris:

I'll give the clockwork squat a try later today. Thx for the links.

Ken

[crubio]

AM

45 minute walk
20 sets of 4 Clockwork Squats in 20 minutes

RPE = 3
RT= 9

1 set of 25 ABC shield cast right grip
RPE = 8
10 second break
1 set of 25 ABC shield cast left grip (see below)
RPE=9


Notes
Squats are progressing much better than I expected. Was dreading this workout but it turned out to be just great, I suppose the speed at which these are done make the exercise more intense. I went at a moderate speed.

Shield Cast - great set right arm. Left arm I found a weakness, after 10 reps I was done, so I put it down rested for few seconds and realized I was pulling mostly with my right arm - bad I started again and focused on casting with the left arm using the right only slightly for torque. Finished out the 15 at a lower RPE of 8.

Breathing was as the way Doug explained it too me, 100% improvement in endurance and form.

[crubio]

WW - Advanced
2 sets of 6 Spinal Rocks from Z
Vibration Drill from prime you bioenergy

[crubio]

AM

C&J
16 sets of 5 in 16 minutes (35 seconds)

WW

PM

Clockwork Squats
16 sets of 6 in 16 minutes

[crubio]

Afternoon

WW

FCBD 30 seconds each position. WoW!

[crubio]

Sun AM

C&J
16kg 13,13,8
24kg 33,17,16
28kg 8 + 24kg 5
28kg 10 + 24kg 2
RPE 9
RT 8

Notes:
Nice and slow competition pace
Need to do more soft work
too much on the warmup sets

[crubio]

Mon AM

Head Cast
5 lb clubbells - warmup

10lb clubbells
Head Cast x 30 followed immediately by spinal rock x 5) x 3 sets

PM

Warrior Wellness only 3 reps per

[crubio]

AM

C&J
3x12
8x6
in 14 minutes

RPE 9
RT 9

Notes was supposed to be 14 sets of 6 in 14 min. What I did was do the first 3 sets of 12 in 6 rep chunks, resting in the farmers walk position for the 15 or so seconds I had between chunks of 6. I think this is a great way to train


Evening

Warrior Wellness
Vibration Drills

PM Session
ABC Swipes
10 sets of 8
RPE 8
RT 7

[crubio]

AM
WW
Vibration Drill

Afternoon
15lb CB
Mills 25+25
Shield Cast 25+25
Fwd Circles 15+15
Body Flow

Notes: Felt a little extra energy today. So did light CB work. Felt like CNS had been reset after the Body Flow. This is a keeper.

[crubio]

AM

C&J 11 sets of 7 in 11 min
RPE: 7
RT: 8

[crubio]

Afternoon
WW
Spinal Rocks 1 set of 10
Vibration Drill

Triceps have a little bit of DOMS from this AM workout.

[crubio]

Evening

ClockWorsk Squats
8 sets of 10 in 8 minutes

RPE:7
RT:7

Hip sway is good on the right side, left side seems like it is stuck. Perhaps this explains some things. Anyway I've got two days to work on WW before returning to training.

[crubio]

Sun
AM
ww
24kg C&J
10 sets of 8 in 10 minutes
RPE 8.5
RT 9.5

Notes: YES!
2 out of those ten sets were sets of 16 so actually it was 6 sets of 8 and 2 sets of 16. Last one was 16, other 16 was in the middle around set 3 or 4.

[crubio]

Doing some rest

AM
WW
FCBD advanced only 5 sec holds
8 spinal rocks
vibration drill

Notes: I see that WW slightly taxes the body. A mini w/o so to speak. I look forward to adding more Joint Mobility stuff to my training. Specifically things like leg fencing solo drill, which seem to me to be the most taxing part of WW. Also I've been doing mental training ala Red Gold. On the 6th day of it today.

[crubio]

I wonder if I weren't on the edge of overtraining a couple days ago.

I did a max test on Wednesday devc 31st and only managed 40 reps. less than 80% my previous max.

Disappointed to say the least I took two days off and am coming back into it.


Friday
WW
1 set 44 reps 24kg Long Cycle - no where near my max, I could have set a PR this day.

Sat - nothing

Sun
AM - WW

PM 24kg C&J
warmup + 8,24,47 No end in sight to the max yet

Evening
WW

[crubio]

When heavy day becomes light day.

AM Long Cycle 24kgs

1-2-3-5-8-13-21-34

Light day

Notes: Lifting the 24s is becoming easier