Double density article question

[chris hansen]

Hello,

I read Coach Sonnon's article on double density training and I'm a little confused about the 1 hand clean and jerk part.

During the workout, would you work one side and then the other or would you alternate hands every set? Is that 100 reps total or 100 reps per hand? Could you show what a sample workout might look like?

Thanks.

[stPatrick]

Hi Chris,

When doing a double density cycle with one-handed exercises, Coach Szolek recomends that you work first one arm then the other. The CST Core Cadre Curriculum book he wrote focus' on the DD cycle and gives more information and some workout routines. http://www.clubbell.tv/corecadre.html

Also, I'm sure one of the coaches will be able to supply a much more detailed answer shortly.

[KD Jones]

I'm sure one of the coaches will be able to supply a much more detailed answer shorty.

Who you callin' shorty?

[stPatrick]

:shock: Ack!! Someone's kidnapped my letter L!! Knew I should have paid extra for that spell check security system.

:oops:

[JasonE]

Chris -

You have the freedom to choose how you want to break up the work. 8)

When I did a similar Density Cycle, I performed the exercise by alternating hands. At first, I alternated hands on every set. With practice, I worked up to working one hand through its reps, then the other hand. I maintained the same total volume recommended for each step of the program. The final set was 50 reps left + 50 reps right with just enough break to switch hands and keep going. Depending on the exercise and your skill level, it may be possible to switch hands dynamically so you don't have a rest point. :twisted:

Have fun!

[chris hansen]

Thanks for the reply Jason,

My preference would be to alternate hands. The part that confused me was the rest period. If you're alternating hands every set, I wasn't sure what kind of rest period to plan for. I suppose I could just pick a number and give it a try.


Chris -

You have the freedom to choose how you want to break up the work. 8)

When I did a similar Density Cycle, I performed the exercise by alternating hands. At first, I alternated hands on every set. With practice, I worked up to working one hand through its reps, then the other hand. I maintained the same total volume recommended for each step of the program. The final set was 50 reps left + 50 reps right with just enough break to switch hands and keep going. Depending on the exercise and your skill level, it may be possible to switch hands dynamically so you don't have a rest point. :twisted:

Have fun!