Double Century Training

[banana]

Hi there!

Well, life has made me learn some lessons since my last post (wich is pretty ridiculous by the way), specifically, lessons on how much cocktailing and over training are crappy training philosophys...

Anyway, you live and learn, soo after my recovery from those silly mistakes I'm ready to begin again, a little more wise, I hope.

I re-read my Big Book of Clubbell® Training, and was intrigued by the Double Century Training. I want to experiment with the protocol, soo I droped by to ask some questions that linger...

1- I choose the most basic exercices possible, the Front Swing for routine A and the Front Clean to Order for routine B. This is acceptable, yes?

2- From what I understood, my schedule could be: Work Day - 07:00 Intu-Flow® (as a warm up)
07:30 Routine A or B
13:30 Intu-Flow® (active recovery between sessions)
19:30 The other routine

Rest day - 07:00 Intu-Flow® (active recovery)

3- I don't understand if I'm suposed to take a week off every 4 weeks following the above schedulle or not.

4- How can I (or should I) integrate Ageless Mobility® and RESET on my schedule/this methodology of training?


Thanks in advance for the answers, I tried to search for them before I posted but to no avail, soo I would really apretiate your help with this... Have a nice day!

[banana]

Well, I've just found this thread: http://www.rmaxinternational.com/for...Double-Density

On it I found the answers to questions 2 and 3, soo now I would just like help with the other ones.

On question 4 i ask about RESET and Ageless Mobility®, I know the obvious use for RESET is during rest periods and square breathing on the end, just wondering if there could be any other ways to use it... but on the subject of Ageless Mobility®, I wonder if I could use it after the PM session to unwind and compensate for the movements...

[banana]

Hi there!

Well, I opted to substitute the Front Clean to Order for the Torch Press on my B routine, thinking about it, both the Front Swing and Front Clean to Order movements had to much of the same hip movement.

That leaves me with only the question about if I should incorporate Ageless Mobility® on the schedule or not... Please, tell me if this makes sense:

Day 1 - AM/PM with Intu-Flow® in the middle

Day 2 - Intu-Flow®

Day 3 - AM/PM with Intu-Flow® in the middle

Day 4 - Intu-Flow® followed by Ageless Mobility®

Is this good, or should I not incorporate Ageless Mobility®?

Thanks in advance, have a nice day everyone.

[hermanchauw]

4) Ageless Mobility® can be done on your non-training day. Reset can be done in the recovery period between sets.

Sorry to sidetrack a bit, have you considered using the 4x7 format for your training?

[banana]

Hi there!

Thanks for the insight coach, I know it may have sounded like a silly quesiton, but because the Ageless Mobility® is a little more fatiguing than the Intu-Flow®, I was afraid that maybe it would not go along well with the DTC (Double Century Training) protocol.

I've been using the 4x7 (I learned about it on your blog ) in the past, but having re-read the Big Book of Clubbell® Training I got curious about trying the Double Century Training method. Maybe there is a away to fuse them both?

But now that you've raised that question coach I got curious if the 4x7 is considered more efficient than the DCT protocol?

Thanks again, have a nice day!

[hermanchauw]

Yes, there is a way: http://hermanchauw.blogspot.com/2012...ity-cycle.html

In view of a more thorough recovery in the 4x7, i think it is more efficient. And because you are only pushing a PR only every 4 days.

[banana]

That looks interesting! Thanks for the link coach .

Although the 4x7 density cicle that you explain on the link is not a AM/PM split, I guess I will adopt it because it seems safer.

Will use that with the front swing to test the protocol, with Intu-Flow as a warmup and Ageless Mobility® as compensation for the cool-down, so the cycle is like this:

No - Intu-Flow
Low - Intu-Flow + Ageless Mobility®
Med - Intu-Flow + Density + Ageless Mobility®
High - Intu-Flow + Density + Ageless Mobility®

Thanks again coach, have a nice day!

[cscreative]

I know this is slightly off track but I'm wondering what the set/rep scheme is for Density training the Mill and Hammer Swing for Trial by Fire?
If you have 25 sets of 4 reps per minute on Day 1 for the swipe, is the Mill 25 sets of 4L/4R per minute and Hammer Swing 2L/2R?

[hermanchauw]

You're welcome Diogo.

Craig, TBF is 100 Double Swipe, 100/100 Mill, 50/50 Hammer. Yes, you can do half the number of Mills per set.

[cscreative]

How would you structure it when you are at 20 sets of 5 reps for example? If its 5 reps per set of swipes I assume you do 5 mills per arm each set but how do you split the hammer swing between left and right to get 5 reps? Round it up to 3 reps each side per set?

It's splitting the odd rep number sets with 2 handed exercises or singles that I'm curious about.