advice on my program

[Dark-Angel]

This is my first try at a program, so each morning when i can i will be doing flow fit alternating with flowmotion. at night i will be doing intu flow.

befor training for warm up i will do flow fit and at the end of the training i will do intu flow.

so heres my program

A
-Front Pendulum
-Front Clean to order

-Front swing
-Torch press

-Side circles "inside and outside"
-Parry cast

B
-Front lunge
-Flag press

-Rear Lunge
-Arm Cast

-Side Lunge
-Shoulder cast

C
-Side swing
-Side torch press

-Front circle "inside and out side"
-shield cast

-Front leverage press
-Wrist cast

this is how it works, each one that are group are done one after the other, meaning i do one set then right after i do the other set. I will all so be alternating witch one goes first. The grouping was chosen for the similaritys in the movement or muscle involved in the movement.

I can work out 4 times a week, so i will be doing A, C, B, C. A and B are high intensity, while C is done from Med to Low depending on how i feel. I will start off with 12-15 reps x4 with 30 to 60 sec rest since im new with my mini clubbells and focus on perfect form and breathing and doing them slowly to make sure its done right. I will then slowly migrate to the 15lb clubbells at 3-5 reps x3-5 with 1:30 to 3min rest. Once im performing this routine 4x a week for about a month i will then change my program. Im saying this cause some times you work out and your to sore the next few days to work out againg so, it might be 1x the first week then goes to 2x then 3x then 4x.

please suggest any improvements on the program and any tips.

im doing this training for Parkour and Systema as well as feeling better and stronger :P

[Coach Tran]

Jean,

Where are you currently in terms of your athletic development?

What are your goals specifically?

What would you like to accomplish?

What standard or measurement will you know you have reached your mark?

What is your dietary strategy?

How do you plan to reach your goals in the short or long term?

What do you think are your weak links?

Sometimes asking the right questions may give you the insight you will need to achieve your objectives.

Your Coach,

[Adam Steer]

Hi Jean-René,

You might want to use Coach Tran's questions to help you narrow down your program a little. It is tempting to try and do everything at once, but it actually dilutes the process and hinders your progress. Start with a small number of exercises which suit your goals and focus on going deeper with those exercises. Let us know what your goals are and we can help make suggestions.

Cheers,
Adam

[Dark-Angel]

Where are you currently in terms of your athletic development?

Well im avrage, i have done 3 years ago i have done 6 month of endurance training, and since then i have done some on and off strength training.

What are your goals specifically?

As for Parkour, is to be able to move my body around easely, for climbing, going over obstacles, jumping distance and heigth and executing special moves.

For systema, is to improve my striking speed and coordination along with power. and to be able to execute moves with graces and power "to put some one into submition, doing joint locks, deflecting hits..."

What would you like to accomplish?

mostly improve my strenght and explosiveness along with being able to move around with ease "includes flexibilty"

What standard or measurement will you know you have reached your mark?

While doing my activities i will know that it is much easyer to do then it was befor.

What is your dietary strategy?

I have all ready done it mostly, bearly eat junk food, and rarely eat deserts. I try to eat as much fruits and vetables as possible, and i make sure to eat alot of meat "chicken, fish..." along with some carbs.

How do you plan to reach your goals in the short or long term?

depends whats long and short. I dont mind if it takes me a year to get to them, but if the results are extrem i have patience

What do you think are your weak links?

Mostly upper body : grip, shoulder a bit of chest and abs. But since clubbells targets this it should improve alot




I forgot to add that the groupings i do them with out rest : i do one set then go for the other set then i rest.

i didnt know i had to many exercises, i try to chose around 6-8 of them that mimicked my sports, but im sure some one els has more experiance then me that could suggest some better ones that mimic better my sports.

Thanks alot for helping

A newbie Clubbell®er.

[Coach Tran]

Well im avrage, i have done 3 years ago i have done 6 month of endurance training, and since then i have done some on and off strength training.

I think the biggest goal is to be regular in a designed exercise routine. No half assing it if you know what I mean. What kind of strength training did you in the past?

As for Parkour, is to be able to move my body around easely, for climbing, going over obstacles, jumping distance and heigth and executing special moves.

I would recommend studying Intu-Flow®®, Flow-fit, Flow-Motion. Do you have a parkour coach?

For systema, is to improve my striking speed and coordination along with power. and to be able to execute moves with graces and power "to put some one into submition, doing joint locks, deflecting hits...

Go to your systema instructor and ask him or her what he or she thinks you need to develop. You will need objective feedback. Sometimes it is not what you want, but need first to become a better martial artist.

mostly improve my strenght and explosiveness along with being able to move around with ease "includes flexibilty."

Strength and explosiveness how? Increase range of motion where and how? For example, one of personal goals is to have a powerful left jab. How do I know if I achieve it. My sparring partner eat my leather mitt and comments that my jab is getting better.

Mostly upper body : grip, shoulder a bit of chest and abs. But since clubbells targets this it should improve alot

How many perfect form push ups can do you now without stopping?

How many pull ups can you do now without stopping?

How Many Single leg squats can do you now?

[Dark-Angel]

I think the biggest goal is to be regular in a designed exercise routine. No half assing it if you know what I mean. What kind of strength training did you in the past?

i know what you mean, past 3 years i was at school so it was difficulte to have time. Now that is finished and i have a job its easyer to find time and make a good plan. Strength training i did was, bench press, dumbell curls... all done with free weigths that targeted each muscle in the upper body. If i did bench press well i did an exercise that did the back to, to have compensation.

I would recommend studying Intu-Flow®®®, Flow-fit, Flow-Motion. Do you have a parkour coach?

Unfortunatly no, there realy no parkour coaches here. So its mostly look on the internet and practice perfect form, and feel your own body to make sure you did it right and practice.

Go to your systema instructor and ask him or her what he or she thinks you need to develop. You will need objective feedback. Sometimes it is not what you want, but need first to become a better martial artist.

I will sure ask.

Strength and explosiveness how?

Strength well to be able to lift, carry or other things that are realy heavy. As for explosiveness is to be able to have more speed for strike and explosiveness for jumps to jump higher and further.

Increase range of motion where and how?

I need more range of motion on my back for my arms, more flexibility in my hips for my legs so i can kicker higher from any angle and also for bending front and back. And increase flexibility in my legs to.

For example, one of personal goals is to have a powerful left jab. How do I know if I achieve it. My sparring partner eat my leather mitt and comments that my jab is getting better.

Yes i understand what you mean. When practicing my hits like you said i will see i hit harder, also when its easyer to hit with out thinking to do the perfect form and do it quicker it will also be a sign im improving. For speed when sparing with my friends my hits will get in easily and see that my friends have a hard time to react to block my hits. For parkour i will see that climbing, jumping over obstacles will be easyer. I will also notice that i can jumpe higher and futher then befor. Also jumping with precision will be much easyer and can be done with greater distance then befor...



How many perfect form push ups can do you now without stopping?

I can do around 18

How many pull ups can you do now without stopping?

around 3-4

How Many Single leg squats can do you now?

That i have no tried it yet. I might have difficulty doing them realy low because of my back hamstring is tight, but with practice and stretching and flow-fit + intu flow it will get better. I will try tomorow to do them and see. Can you suggest a good Single leg squats video, i see there is alot of variation of Single leg squats.

[Dark-Angel]

after viewing many single leg squats, i can do around 10-11

[Dark-Angel]

i have started reading Tudor O. Bompa book on training periodization, its very interesting what he has to say on training and training methodes, witch are highly similare to what scott sonnon talks about in his book. I hope to merge both, aspect of making a Clubbell® training program with periodization, but since i have no competition i have to figure out how to cut that part or to merge it with some thing els.