Sorry for my absence, I’ve been active but with limited access to a computer.
For the past few weeks I’ve been back in the lab, but I think I have a fairly solid program to work with. I wanted a program where the primary goal was strength and power. The next cycle will focus on higher reps and less rest, and the following cycle will focus on muscular and cardiovascular endurance. My idea is that if I build a solid foundation of strength, I will be able to use heavier clubbells in these future programs.
The other half of the current program is compensation for heavy Clubbell® movements, and to open up my hips which are limiting my form in yoga and martial arts practice.
Days one, three, and five are devoted to clubbells swinging and bodyweight exercises such as pull ups, and one legged squats. Day one is mid intensity, day three is light, day five is high intensity. The weight is not varied; intensity is determined by total volume. The overall goal is to increase volume within the same time period for the first three weeks, then increase sophistication and volume in the following three weeks.
Days two, four, and six I focus on yoga working on opening the hips, high intensity days I will practice forest, the lighter days I will focus on its components and work on bends and standing poses. I’m going to use this time to work somewhat intuitively and see how it goes. These sessions are personal practice and do not include lessons.
Day seven is a day of active recovery. Hopefully getting some swimming in. If not, then walks and Intu-Flow.
Bruiser torch presses: 3 sets of 1, 2-3 minutes rest
Bruiser shield casts: x1, x2, x3, x4, x3, x2, x1 long rests about 3 minutes based on perceived recovery.
Inward pendulums: x1, x2, x, 3, x4, x5, x4, x3, x2, x1 shorter rests, about 1-2 minutes
Commando Pull ups (x4) + two handed parry casts (x4 each side) super sets 10-15 seconds rest.
Light Prasara and Intu-Flow
Morning: yoga class
Bruiser torch press: 5 sets of 1
Bruiser shield casts. X1, x2, x3, x3, x2, x1
Planned on doing the other exercises but I let the monkey brain win this time.
Light yoga, Intu-Flow.
Tomorrow is my heavy day. I must admit I’m dreading it, post how it went. In the next few days.