Please Critique My Program Ideas!

[jphaas]

The following is my 1st attempt at creating a CST Program for myself. Please do not hold back any comments, suggestions of criticisms - I need them to improve! :)

Since I have no specific venue, my goals are exploration, the sophistication of human movement, and increased strength/dynamic mobility in 3 dimensions, i.e. all ranges of motion (easy, right?!)

Every Day AM:

Warrior Wellness - advanced version

Tues, Thurs, Sat's PM:

Warm-up 5-10 minutes of Body Flow

Clubbell Swings (2 15ilb) 2 sets of 10
Pendulums with front or side step and catch (forward, inside, outside)
3 sets of 8 alternating L/R
Arm Pit Casts w/ 1 15 ilb CB - 3 sets of 8 (both arms)
Squats w/ 2 CB's - 3 sets of 8
Drumming - 2 sets of 5
Shield Casts w/ 1 15 ilb CB - 3 sets of 8 (both arms
Parry Casts w/ 1 15 ilb CB - 3 sets of 8 inside and outside (both arms)

Cool down: Vibration drills, shoulder circles, stretching.

Mon, Wed, Sat's PM:

Budo Taijustu class

How does this sound to you guys? Thanks in advance for the constructive criticism! :)

[Vbrown]

How long have you had your clubbell's?

If you are new to them, I might suggest taking ALL the basic exercises and dividing them by 3. It comes out to be something like 5-8 exercises, iirc. Then do 2 sets of each with a safe number of reps. So Day 1: first 5 exercises for 2 sets each Day 2: Next 5 exercises, etc.

Spend 3-4 weeks just doing this and it will really help you build a picture of your strengths and weaknesses. You can then build a program to build up deficencies and once you've done that, train for greater performance.

Hope that is actually useful,

Vince

CST, A

[jphaas]

Vince,

Thanks for the feedback. I actually had gone through the same process you describe when I first picked my kettlebell. It is a definite help! I was so excited by CST, that I just jumped in with both feet! Maybe I will take a step back and try your suggestion. Thanks again!

Jon

[Scott Sonnon]

Jon,
So how is your training going now?

[jphaas]

Coach,

Thanks for asking. I have been meaning to update my progress, but work/life have been crazy busy (as i'm sure everyone else's is too!).

I took Vince's advice and began splitting up the basic exercises for training every other day. Day 1 was Swings, Cleans, Pre-swing Cleans, Jerk, and Snatches following a 2 set of 8 reps each protocol.
Day 2 was Forward/Backward Pendulums, Inward/Outward Pendulums, Forward/Backward Circles, Bottom Up Press, Lateral Leverage Press, Arm Pit Cast following the same protocol.

I kept my Warrior Wellness AM session and warmups/cooldowns the same, as well as my Martial Arts training.

Following the above protocol gave me a great foundation on which to build a more advanced program (which I think I am ready for). Over the past 3 weeks, I noticed a definite improvement in grip strength, overall coordination, and strength.

Any suggestions for a more advanced Clubbell swinging program, Coach?

Thanks for reminding me to share with the Tribe!

Jon

[jphaas]

Any suggestions for a more advanced Clubbell program after my initial 4 week basic program? Does the original program that I posted above now make sense or does it need to be re-evaluated?

Thanks in advance for any help,

Jon