Need help with gpp program

Hi sorry I took so long to get here, I got lost in the vortex for a a week or so, major depression, I don't like change.

So, bassically i'm in really bad shape.

In a nutshell I want the impossible which is to be a super athlete. I don't the genetics or mental toughness for that but I would like to try my best to be the best I can be.

I would like to get stronger both in muscular endurance and power.

I would like to be in better shape aerobically.

I need better flxibility in my hips and legs.

I think I should forget about losing fat for the time being as the meds i'm on slow down the metabolism and increase appetite.

I do thaiboxing three times a week and if possible would like to attend the gym doing just deadlift squat and calf raises as my legs are really skinny and weak.

I have a pair of ten pound clubbells which I can do the basic swing and inside and regular pendulum with.

I have zdorovye series, ww, bodyflow, maximology, bebreathed and Clubbell® vids and dvd's.

I have bodyflow, 3dpp and Clubbell® books.

I'm open minded to all suggestions and advice, I respect you guys.

Oh another I should add is would like to do the trinity exercise but don't know the details. How often can it be done and for how long.

Thanks alot everyone!!

[rbibbs]

Hello Ed. We're similar. I have transient (minor) depression, and athletic aspirations without the genetics to 'make it happen', not all at once anyhow.

So, bassically i'm in really bad shape.

First off, repeating that to yourself makes it harder to change. Second, people in really bad shape can't assess what shape they're in. You're better off than that.

In a nutshell I want the impossible which is to be a super athlete. I don't the genetics or mental toughness for that but I would like to try my best to be the best I can be.

Me too mate. Both parts. When you're hungry, you feel like eating a whole meal in one bite, but you know that's impossible, so you eat in a progressive, orderly fashion. Apply that to your training.

I would like to get stronger both in muscular endurance and power. I would like to be in better shape aerobically. I need better flxibility in my hips and legs.

Me too mate. It will happen for you. It will take patience and focus and time. These are long-term goals, and the methods are long-term too.

I do thaiboxing three times a week and if possible would like to attend the gym doing just deadlift squat and calf raises as my legs are really skinny and weak. I have a pair of ten pound clubbells® which I can do the basic swing and inside and regular pendulum with.

That's too many things to do at one time and progress in any of them. Cutback Thai to twice a week, tops. Forget the gym deadlifts and squats, those are more likely to make your tendons sore than to make your legs stronger. I know, I did that with both my legs and arms. Run with what you've got for now. The improvements will be very gradual.
If your joints are fully mobile you can do a half-hour of clubbells one day a week where you've had the day-before with NO active training (meaning, WW only). If your joints are not fully mobile, do WW every day and leave the clubbells alone until they are.
I know how tempting it is, when you want something, to go after it with everything you've got. Physical training doesn't work that way though. The physical work is only half of it, the other half is recovery, and there's no getting around it. You can only productively do as much as you can recover from, or you'll go backwards.

You're trying to build a sound structure. You can't build a house by starting with paint, you have to focus and build it in-order... foundation, frame, roof, walls, windows, woodwork, THEN paint. Once you establish this pattern in your training, it will always work for you.

[Randell Waddell]

Ed,

As you would have ascertained from Rick's contributions to the forum, he does superb stuff.

Having him also working with you directly is another huge bonus.
Please "do the food" and get stuck in and "do the work".

Best wishes.

Randell.

[Cilian McHugh]

In a nutshell I want the impossible which is to be a super athlete. I don't the genetics or mental toughness for that

Ed,

I think you will have more success if you lose the attachment to the 'Super Athlete' label and focus on the far more beneficial goal you stated below:

I would like to try my best to be the best I can be.

If you focus on this as your Mission Statement, you will definitely achieve results above and beyond what you had thought possible,

Good Luck on your journey

[Scott Sonnon]

Ed,

Those whom you call "super athletes" achieved what they have through setting incremental goals and consistently following-through with their completion.

Sorry for late response, I had some personal issues to attend to.

Rick, thanks a lot for your reply!! The reason I listed all those goals was because Coach Sonnon said on another thread of mine that I should start a century cycle because of the cascading training effect.

He first told me to do the swing 3*week for 3 weeks and then the pendulum for the same.

Is it okay for me to ask you what you are basing your advice on in terms of recovery? When I said bad genetics I was reffering to natural ability in terms of sprinting speed and brute strength.

I do actually seem to recover quite well from doing alot of training, it's just when I don't eat properley that I get minor overtraining symptoms.

You say to do half an hour, wow, that would really fry my forearms haha. I can see why the clubbells should only be used once a week.

I can do the swing and the three types of pendulums, should I mix them up when doing the weekly half an hour? What kind of rest do you recomend between sets?

I'll carry on with the ww everyday of course. (oh yea I had this thought last night when I couldn't sleep: I remember someone telling me that if you extend you leg out to the top of a round kick and hold it their, the point of maximum force in that kick is half way between max holding extension and the ground. That obviously means that if you have more rom in any limb movement due to practising ww then you are gonna have more power in your strikes and grappling.)

Would it be okay to do bodyweight squats? My muaythai coach says I need more power in my legs and some size to withstand kicks from my opponent if i'm gonna compete.

I would really like to do bodyflow exercise a few days a week, everyday if possible. Is it not wise to do this at the same time as progressing with the clubbells?

Thanks a lot Rick, good luck with the depression, hope it works out for you soon.

Mac, 8)

Coach Sonnon, sorry, I didn't put my thoughts across clearly. I meant my ultimate goal was to be a super athlete.

When I mean super athlete I don't think of it in the sense of the conventional view but I guess more of the eastern view, like say for instance having excellent proprioception sense, agility and I guess just being able to get into flow state in the ring and be in good condition physically, mentally and spiritually outside of the ring.

Believe me I do understand about incremental progression more so than before you explained to me various times about not mixing up training goals.

Like I said to Rick, the reason I put down all those goals was because you had recomended the century cycle for the cascading training effect.

Anyways everyone, thanks for your time, I can't wait to have one of these half hour sessions, just doing the inside pendulum for ten mins is hard enough, but at the same time very enjoyable.

Cheers!!

[rbibbs]

You're welcome Ed. The trouble with these little text-sniglets is, we don't get the 'whole picture' all at once. First off, let me emphatically say that Coach Sonnon's program advice to you supercedes mine. For the (obvious) reason that he is a master coach, and that he's been following your progress more closely than I have.

You are the best judge of your training load vs. recovery rate. I just brought it up 'in case', because sometimes we get gung-ho about training and push it past the point where it's efficient.

We're both kinda tall and skinny, aren't we? Genetically reluctant to build muscle mass? I'm old to boot, and that puts a different spin on recovery, so I'm hyper-aware of that. One Clubbell® session a week, on top of my BJJ training, is all I can recover from. I didn't mean to imply that you need to follow the same pattern. I'm sorry, I should have prefaced the whole thing by saying "for example...".

Ahh, when I say I do a half hour of clubbells, I don't mean "without stopping". I circuit sets of a half-dozen exercises, with vibration grip-tension rest times in between. It's the approach that works best for me, since my grip gives out long before my core or shoulders do. You'll find what works best for you. Follow Coach Sonnon's program and adapt it as required to suit your needs. I'm not a CST coach, that's why I didn't attempt to outline a specific program for you, just general guidelines based on what Coach had already told you.

Ed wrote: Believe me I do understand about incremental progression more so than before you explained to me various times about not mixing up training goals.

OK bud, good, my misinterpretation about your goals and trying to do everything at once. Again, all we have to go by online is what we think the other person is saying. So let me be clear, all I'm qualified to offer is some things to think about in your training. Follow the program Coach Sonnon gave you.

Best wishes mate.

Rick, I didn't mean to put you down, i'm really sorry if it seemed that way!!

I think if Coach Sonnon disagreed with what you recomended to me then he would have said so.

I'll wait and see what he says after reading your post. I think it was Jason who also said the century density program might be to much.

As far as exercise order goes, do you think the swing, front pendulum and then inside pendulum is sensible?

I find the inside pendulum really works my grip to the maximum as well as my upper arms, whereas the swing works my shoulders and posterior chain the most.

Thanks again Rick!!

[rbibbs]

No worries mate, I didn't take it that way at all. I just wanted to be clear, that I'm not a CST Coach, and what I write are training perspectives and not to be used as training programs.

On the exercise order... what do you think? Maybe do the one that's hardest on your grip last, so grip fatigue doesn't cut your other exercises short.

Cool man!!

I think the order I put them down in is the right one judging by what you are saying.

Thanks again Rick!!