wannabe Braveheart!

[kMaclennan]

Hi Folks!
I've been messing around with Z-Health,Warrior Wellness (beg.), BME's and a Clubbell® but there's been no real concerted effort!
Iam looking to start attending a ROSS club at the beginning of next year, which I hope to attend once a week ( the nearest club is about 200 miles away) and also maybe a Judo/Boxing class a little closer to home.
Iam 23 yrs old, 6'1, 11.5 stone, slim and wiry.
I am a little out of shape but it doesn't seem to take long to get back on track. I could probably do about 30 press-ups, 4 chins, about 50 Hindu squats and run 4-6 miles reasonably comfortably. I hope that's some help!
I am looking to improve primarily my strength- primarily upper body/grip strength, agility and endurance for these classes, basically a solid foundation to build upon.
I had a couple of ideas stolen from the forum.
AM - BWE - Rachets daily,alternatinig the two from one day to the next:-
1.Pull-up, Flatfoot squat, Quad Squat, Quad Hop,Pull-up.
2.Squat , Spinal Rock, Flatfoot Squat,Screw-up/Lateral Gear-up, Flatfoot Squat, Hand stand Press-up (?)
WW beginner, shoulder and Hip infinties, Multi-planar Bridging(love that exercise!)
BME's - Shinbow cascade, Shin roll, Knee switch, Cossack Squat and Squat creep.-Target Kinetic chains 1+2 on BME video.
Also like neck roll and am occasionally playing with Twisted Spinal Arch.
PM- Be Breathed, Leg Raise and Twisted leg Raise (3 arm pos.).
clubbells 3x week
1. 3-4 weeks Practice Clean to Order, Arm Cast and Swings.
2. 2x 3-4 weeks weaving together exercises = Swipe (?)
Maybe perpendicular Butterchurns thrown in at end ( I think thats what they are called!).
2x week Interval training- primarily skipping and running, as per www.trainforstrength.com website (cheers!).
Also Sobachyeye Dykhaniye and Compression Ventilation ex for this 12 week cycle.
I would be really grateful for any advice.
Thanks and Good Health.
Kenny.

[Scott Sonnon]

Kenny,
What goals do you specifically want to accomplish with your 12 week training program before you begin ROSS? (If you don't have goals yet, set them now.)

2.Squat , Spinal Rock, Flatfoot Squat,Screw-up/Lateral Gear-up, Flatfoot Squat, Hand stand Press-up (?)

What are you doing here between FFS and Screw-Up? You need to extend your legs somehow. Are you doing a jump back ala burbee style?

Explain to what you refer by "Butterchurns" - in CT4CS these are described as a DROM exercise.

[kMaclennan]

Thanks Coach for your speedy reply. Thanks also for the info on international Clubbell® orders, I'm looking into it.
Sorry, by Butter Churn I meant the Differential Grip Stamina Exercise you mention in 'The End of GGP'- 'Clubbell® in Order Position'...move your forearm parallel to the ground in small tight circles whilst keeping the Clubbell® perpendicular to the ground'
Yes the plan was to do a jump back between the FFS and the Screw-up.
I just forgot to type it in!
As for Goals...
1. I want to begin to build some lean muscle, I don't have a specific target amount here. I just want to begin the process in this 12 week cycle.
2. I want to start to increase my total body strength for 'combat' -by combat I mean sparring/grappling in the ring/mat and if required, survival on the street)
In particular I want to focus on my upper body, primarily grip strength. I have quite slender hands, wrists and forearms. These are weak areas that require attention and are of primary focus in this cycle.
3. I want to increase my endurance for 'combat'. It would be nice not to be exhaustedafter the first minute in the ring/on the mat! My focus has be on LSD Training in the past- now I see the error of my ways!
4I want to start a more concerted process of removing residual tension-'Fear-Reactivity' particularly from the neck, shoulders and hip. I am particularly interested in it's role in dealing with sudden violent attacks, as per you article 'Suddenly Violent Attacks-how to deal?'
5 I want to build a solid foundation in CT4CST from where I can work towards my long Long Term goals of CST Instructorship ans Olympic Clubbell® Competitin.
6.I want to develop agility and coordination for 'combat'. Again maybe a little vague, but I just aim to start the process and build a foundation in 12 weeks.
7. Probably my most important goal to 'master the step by step process' to my goals. I see this Program as a start.
'It's not the end that's important in the journey, it's the journey that's important in the end'
Time wise I have approx. 2.5 hours in the morning and 1.5-2hours in the evening, approx. 5-6 days per week.

Apologies for ranting on, I hope I have answered all of your questions.
Thank you and Good Health
Kenny
I tried sooner but have been unable to post from home!

[Scott Sonnon]

Kenny,
I haven't forgotten you. I'm getting high volumes of program design requests.

[Scott Sonnon]

1. I want to begin to build some lean muscle, I don't have a specific target amount here. I just want to begin the process in this 12 week cycle.
2. I want to start to increase my total body strength for 'combat' -by combat I mean sparring/grappling in the ring/mat and if required, survival on the street) In particular I want to focus on my upper body, primarily grip strength. I have quite slender hands, wrists and forearms. These are weak areas that require attention and are of primary focus in this cycle.
3. I want to increase my endurance for 'combat'. It would be nice not to be exhaustedafter the first minute in the ring/on the mat! My focus has be on LSD Training in the past- now I see the error of my ways!

clubbells will do this for you.

4. I want to start a more concerted process of removing residual tension-'Fear-Reactivity' particularly from the neck, shoulders and hip. I am particularly interested in it's role in dealing with sudden violent attacks, as per you article 'Suddenly Violent Attacks-how to deal?'

Incorporate the Body-Flow Neck Roll, Arm Screw and Leg Thread into your Biomechanical Exercise Ratchet Program.

5. I want to build a solid foundation in CT4CST from where I can work towards my long Long Term goals of CST Instructorship ans Olympic Clubbell® Competition.

This will do it. Don't worry about that.

6. I want to develop agility and coordination for 'combat'. Again maybe a little vague, but I just aim to start the process and build a foundation in 12 weeks.

Between Biomechanical Exercise from Body-Flow and Clubbell® Training, you'll get exactly these attributes. You won't need to specifically train for them since they are a natural by-product.

7. Probably my most important goal to 'master the step by step process' to my goals. I see this Program as a start.

It's a good start. Chart your progress in the Personal Training Logs.

Time wise I have approx. 2.5 hours in the morning and 1.5-2hours in the evening, approx. 5-6 days per week.

That's very heavy duration and frequency. You need to get out of the LSD mindset. If you can go longer than 30-40 minutes, you're not training hard enough. When you start ROSS, Judo and Boxing, you'll be going those durations in PRACTICE and COMPETITION (sparring). You need to address the variable Burst-Recover-Burst endemic to combat sports.
Crunch out the numbers for a DOUBLE-D AM/PM split of Swipes in the morning and Cossacks in the evening over the course of 12 weeks.

[kMaclennan]

Cheers Coach!
I realise your really busy and your help is very much appreciated.
I'll impliment your suggestions, refine my program and post my personnal log in the next couple of days - I still have problems with the computer at home so I may have to post my Daily Practice logs here on a weekly basis (for the moment!) - it's the only chance I get to use another computer. Thanks again, yesterday was a difficult day :x and your reply meant a great deal!

Thanks and Good Health.
Kenny