New product - TACFIT Barbarian - is available now

[Miykael]

Dugoutblog,

You could attempt to go for a certain number of reps each 90 second round and take time to shake off fatigue, till you can go a full 90 seconds with the movement. Slowly building it up, also you can choke up on the grip to make any move easier.

[dugoutblog]

Yeah, I hear you guys. I feel that for years I have been messing around with light weights and not really testing my boundaries, ie. on Mass Assault. I want to develop strength so that I can improve and perform better in the other programs. I tell you what I'm not really looking forward to my moderate session tomorrow, but I'm keen to finish this cycle and move onto something else.

If I am to move up on levels of sophistication and experience those movements in the KOC program, I would have to go down to 15lb, I'm just not strong enough at the moment to last the distance. Lord knows when I will be strong enough to advance, I hope it's soon.

[deckard]

You will never run out of use for 15's and 25'. These are the working horses of CST Clubbell® swinging.

You have many options! Michael gave you one. You can perform a certain reps with the 25p and finish the others with the 15p. Okay the side switch after 45 seconds makes it a bit complicated. You can do one round with the 25p and the second with the 15p. You can do any of these just for one or two exercises and stay with the 25p for the others. As long as you add 1 or 2 reps with the 25p for every exercise for at least one round every micro cycle you'll progress... slowly but steady.

[rplusj]

I've finished my first cycle of KOC. Is there a recommended "week off" before beginning the next mission, performing only joint mobility and compensatory work?

[Scott Sonnon]

Take four days off from moderate or high intensity training and only perform no or low intensity training.

[fsh88]

When I go through the exercises in TBAR should I feel a tightness in my core? The three exercises where I don't feel like there is any core activation, despite full exhalation, are the positive ellipse knee, spider crawl and one leg table lift. With the rest of the exercises I can feel slight tension in my abs, but even those go away by round 4 - I'm still going for full exhalation. I'd like to think I have the technique down since I do feel my core burning while doing furnace zero, but am concerned that isn't the case since I do not feel that tension consistently throughout all the exercises in TBAR.

To do a self-check, I tried the floor "v" control pause exercise before and after my TBAR workout(just 2 reps). I definitely had a hard time holding that position after my TBAR routine so I know I'm getting a core workout - I'm just not sure if I'm getting the most out of it. Any thoughts? Thanks in advance for the support!

[rplusj]

How does King of Clubs stack up against Mass Assault in the area of mass gains? Should KOC be viewed as the Clubbell® solution to bulking or as a program with more diverse goals than MA?

[dugoutblog]

Deckard today is my last day of the program and its my favourite along with Mass Assault. I'm going to do Floor One next, then Barbarian and will consider buying a 15lb after that.
The workout is amazing, I always put my all into it and love the challenge, I would love to do it more often.

[deckard]

Dugoutblog, glad you like it! Like I said the 15p is the working horse in Clubbell® swinging. Whether you work with a high rep volume training protocol or try new combination movements you'll start with a 15p Clubbell®.