THE CLUBBELL SWING CHALLENGE

Wednesday 1st October
The Clubbell Swing Challenge: Completed
Final Thoughts

 


 Info THE PLAN

  • Pre Challenge Test (Session 1) - 2 Handed 20KG/44lb Clubbell. COMPLETED.
  • Undertake 7 Main Program training sessions over 28 days. Progress from a 10KG/22lb up to 20KG/44lb Clubbell. (Sessions 2 - 8) COMPLETED.
  • Post Challenge Test - 2 Handed 20KG/44lb Clubbell.  (Session 9). COMPLETED.

 Thoughts FINAL THOUGHTS

Primary goals prior to starting the Challenge were strength/strength endurance. This transitioned during the program into a combination of strength endurance and technical proficiency within the movements. It became apparent (to and for me) that the strength aspect would evolve naturally if the mechanics were in place.

Personally experienced benefits:

  1. Better natural (unforced) posture.
  2. Enhanced poise.
  3. Development of strength within the Clubbell Swing movement patterns as well as an accompanying confidence.
  4. The focus on good technical proficiency has resulted in a carry-over into other training.
  5. Feel more proficient with these movements and can move forward into the more complex aspects knowing that foundation is solidly built on stone as opposed to sand.
  6. A strengthening of the of the lower back region.
  7. True understanding of pelvic tilt / pointing the tail down.
  8. A further opening of the hips from the Side Swings/Rock-Its.
  9. There have been marginal cardio benefits (for me) during this program. Prior to starting I already had solid cardio. I’m sure there has been a development within this area but it’s not something that I have actively monitored. Anyways….who can’t get cardio with Rock-Its!!!!

HEART RATE 

When I created this program I was mindful of the different types of individuals that it needed to be accessible to. I included the heart rate recording within the Pre and Post Test to act as a point of reference and/or motivation for people that may be new to training. I am surmising that many beginners will see a difference in their Pre and Post Test heart rate. I didn’t believe that the heart rate would change much for people that are already involved in the pursuit of fitness. My results (and this is purely anecdotal) reflect this belief.

I think it is down to the individual to choose whether they record their heart rate or exclude this element. Intuition ;)

SUMMARY

I feel that this program structure will feature in my future training. I have the confidence to tweak it to suit my needs and feel it has a nice simple layout. Simple, however, does not mean easy :)  The inclusion of active rest is a wonderful aspect. Initially I factored in static yoga poses but making the poses mobile took it to a different level.

In summary I think this is a great little.


 Song of the DaySong lyric of the day -  "..Flames to dust, Lovers to friends, why do all good things come to an end.."


 

THE CLUBBELL SWING CHALLENGE

Wednesday 1st October
The Clubbell Swing Challenge: Post Test
Session 9 of 9

 


 Info THE PLAN

  • Pre Challenge Test (Session 1) - 2 Handed 20KG/44lb Clubbell. COMPLETED.
  • Undertake 7 Main Program training sessions over 28 days. Progress from a 10KG/22lb up to 20KG/44lb Clubbell. (Sessions 2 - 8) MAIN PROGRAM 7 OF 7.
  • Post Challenge Test - 2 Handed 20KG/44lb Clubbell.  (Session 9).

 Data QUALITY


SERENITY

 

 Data DATA REQUIRED


No data required for the main program; only the pre and post challenge tests.

 

 Data DATA NOT REQUIRED - Personal Choice

MORNING

Waking Heart Rate - 48 bpm


 

Pre-Training Heart Rate - 54.

Mobility Warmup - Specific to this workout - 5 mins

Pre-Test Warmup - Front Rock-Its and Front Swings - 3 mins

Workout– The Clubbell Swing Challenge: Pre-Test – 10 mins

Cool Down – Compensations specific to this workout (1 circuit) – 5 mins

RPT – 8. RPE – 7.5. RPD – 2.5.


 

Equipment - 1 x 20kg (44lb) Clubbell

Clubbell Configuration - 2 Handed Grip (alternating grips each set)


 

Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Heart Rate Max during workout – 163. Average heart rate – 153.

Heart Rate 1st October 2014
 

Heart Rate Drop - End of workout  152 bpm. Dropped to 132 after the first minute, then to 110 after 2 mins 15 secs. 

 

Perceived RPE – 7.5

Heart Rate RPE – 8.64 (based on average rate from monitor – 153 bpm)

Disparity between perceived RPE and heart rate RPE – 1.14

 

 

DATE CLUBBELL
20kg/44lbs
RIGHT GRIP
(REPS)
LEFT GRIP
(REPS)
TOTAL
REPS
REST
BREAKS
HEART
RATE
1st October 2 Handed  22, 22, 22, 22, 8, 4  22, 22, 22, 14, 5, 10, 2 197 13  132
3rd September 2 Handed 50, 10, 10, 11 20, 14, 18, 10, 10, 4 157 9 126
9th April 2 Handed 30, 15, 15, 10, 10 30, 15, 15, 10, 7 157 9 110

 

Rest Number

Pre-Test
Rest in Seconds

Post-Test
Rest in Seconds
1 27 13
2 27 13
3 36 17
4 40 15
5 12 16
6 29 17
7 21 18
8 28 9
9 5 22
10   12
11   8
12   6
13    
  3 minutes
45 seconds rest
2 minutes
46 seconds rest

 

 


 Thoughts THOUGHTS

Performance Goals – Smile. Reduce rest periods. Extended rest is an illusion. Regulate intensity output to match the Pre-Test. Shoulder Pack. SHOULDER Pack. SHOULDER PACK

Challenges – None.

Notes:

STRATEGY - Use an EMOTM (Every Minute On The Minute) strategy. I established my average reps per minute with built in rest of about 12-15 seconds from my last 2 Main Program training sessions. My aim was to try and maintain this strategy until technique broke down and the need for additional rest came knocking at the door. Intuitively I felt I didn't need 20 seconds+ rest. Extra rest was just an illusion. 12 - 15 seconds is enough.

My expectations going into the test was an increase in reps of between 5 to 10% (7 to 15 rep increase). Because of my current fitness levels, I felt that improvement would be marginal.

I was very surprised when I achieved 197 reps (increase of 40 reps). A 25.5% increase over the Pre-Test.

My heart rate was 6 bpm higher at the end of the test compared with the pre-test. This equates to an increase in heart rate of 4.75% but an overall increase in work capacity of 25.5%. This number is too small to come to any concrete conclusions as there are many factors at play. Please see my notes on heart rate in the summary above. I will, however take it as a sign of increased cardiac health due to a lot more work and marginal heart rate increase. :)

VERY happy.

 


 Song of the DaySong lyric of the day -  "..and watch you bleed less, bleed less through the entire process.."


 

THE CLUBBELL SWING CHALLENGE

Saturday 27th September
The Clubbell Swing Challenge: Main Program
Session 8 of 9

 


 Info THE PLAN

  • Pre Challenge Test (Session 1) - 2 Handed 20KG/44lb Clubbell. COMPLETED.
  • Undertake 7 Main Program training sessions over 28 days. Progress from a 10KG/22lb up to 20KG/44lb Clubbell. (Sessions 2 - 8) MAIN PROGRAM 7 OF 7.
  • Post Challenge Test - 2 Handed 20KG/44lb Clubbell.  (Session 9).

 Data QUALITY


SERENITY

 

 Data DATA REQUIRED


No data required for the main program; only the pre and post challenge tests.

 

 Data DATA NOT REQUIRED - Personal Choice

MORNING

Waking Heart Rate - 45 bpm


Pre-Training Heart Rate - 44.

Mobility Warmup - Specific to this workout - 5 mins.

Main Program Workout– The Clubbell Swing Challenge Main Program – 18 mins

Cool Down – Compensations specific to this workout (1 circuit) Extended times on the pigeon. – 6 mins

RPT – 8. RPE – 7. RPD – 3.


 

Equipment - 1 x 20kg (44lb) Clubbell

Clubbell Configuration - 2 Handed Grip (alternating grips each set)


 

Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Heart Rate Max during workout – 151. Average heart rate – 130.

Heart Rate 27th September 2014
 

Heart Rate Drop - End of workout  127 bpm. Dropped to 95 after the first minute, then to 79 after 2 mins 15 secs. 

 

Perceived RPE – 7

Heart Rate RPE – 7.34 (based on average rate from monitor – 135 bpm)

Disparity between perceived RPE and heart rate RPE – 0.34

 

 

EXERCISE RPT RPE RPD
Front Rock-It 8 7 3.5
Front Swing 8 7 3
Side Rock-It 8 7 3
Side Swing 8 7 3
TOTALS 8 7 3.13

  


 Thoughts THOUGHTS

Performance Goals – Relax performance breath.

Challenges – None.

Notes:

Originally was going to take 4 days to recover from the last cycle. Only needed 2.

Only 3 rest breaks during sets 1,2 and 3 of the Side Swings = more work. RPE and heart rate says I used less effort than the last training session so I am progressing.

Mechanics were solid. Slight discomfort in the lower back for the first few sets (result of bad sitting posture these last few days). Will correct with open and closed chain mobility before the Post Test.

The Post Test will be my peak. Scheduled for the 1st October.

 


 Song of the DaySong lyric of the day -  "..I dare you to dare more.."


 

THE CLUBBELL SWING CHALLENGE

Tuesday 23rd September
The Clubbell Swing Challenge: Main Program
Session 7 of 9

 


 Info THE PLAN

  • Pre Challenge Test (Session 1) - 2 Handed 20KG/44lb Clubbell. COMPLETED.
  • Undertake 7 Main Program training sessions over 28 days. Progress from a 10KG/22lb up to 20KG/44lb Clubbell. (Sessions 2 - 8) MAIN PROGRAM 6 OF 7.
  • Post Challenge Test - 2 Handed 20KG/44lb Clubbell.  (Session 9).

 Data QUALITY


SERENITY

 

 Data DATA REQUIRED


No data required for the main program; only the pre and post challenge tests.

 

 Data DATA NOT REQUIRED - Personal Choice

MORNING

Waking Heart Rate - 48 bpm


 

Pre-Training Heart Rate - 46.

Mobility Warmup - Specific to this workout - 5 mins (Did 1.5 mins per drill and added side hip routes) - 8ish minutes.

Main Program Workout– The Clubbell Swing Challenge Main Program – 18 mins

Cool Down – Compensations specific to this workout (1 circuit) – 5 mins

RPT – 8. RPE – 7.5. RPD – 2.5.


 

Equipment - 1 x 20kg (44lb) Clubbell

Clubbell Configuration - 2 Handed Grip (alternating grips each set)


 

Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Heart Rate Max during workout – 153. Average heart rate – 135.

Heart Rate 23rd September 2014
 

Heart Rate Drop - End of workout  130 bpm. Dropped to 117 after the first minute, then to 98 after 2 mins 15 secs. 

 

Perceived RPE – 7.50

Heart Rate RPE – 7.62 (based on average rate from monitor – 135 bpm)

Disparity between perceived RPE and heart rate RPE – 0.12

 

 

EXERCISE RPT RPE RPD
Front Rock-It 8 7 2
Front Swing 8 7 2
Side Rock-It 7.5 7.5 3
Side Swing 7.5 7.5 3
TOTALS 7.75 7.25 2.5

  


 Thoughts THOUGHTS

Performance Goals – 7 Key components of structure. PRIORITY FOCUS!

Challenges – None.

Notes:

This was going to be a transitional training session from a 15kg (33lb) Clubbell to a 20kg(44lb) Clubbell. Didn't need to regress to the lower weight.

Today I achieved what I would deem to be a solid shoulder pack AND elbow lock. The moment this was dialled in the swings became easier.

Had one rest break during each of the four sets of Side Swings. 

Went into this slightly under restored from the last cycle but didn't affect performance at all. Will be taking a 4 day recovery cycle so no worries of injury/over training.

Have progressed to my target weight (20kg/44lb) ahead of schedule. Get one more training session at target weight before the final test. 

Established average reps per minute for the Front Swings (22) to use as part of my post-test strategy, which is coming up soon.

 


 Song of the DaySong lyric of the day -  "..It's the thrill of the fight, Rising up to the challenge of our rival .."


 

THE CLUBBELL SWING CHALLENGE

Saturday 20th September
The Clubbell Swing Challenge: Main Program
Session 6 of 9

 


 Info THE PLAN

  • Pre Challenge Test (Session 1) - 2 Handed 20KG/44lb Clubbell. COMPLETED.
  • Undertake 7 Main Program training sessions over 28 days. Progress from a 10KG/22lb up to 20KG/44lb Clubbell. (Sessions 2 - 8) MAIN PROGRAM 5 OF 7.
  • Post Challenge Test - 2 Handed 20KG/44lb Clubbell.  (Session 9).

 Data QUALITY


SERENITY

 

 Data DATA REQUIRED


No data required for the main program; only the pre and post challenge tests.

 

 Data DATA NOT REQUIRED - Personal Choice

MORNING

Waking Heart Rate - 47 bpm


 

Pre-Training Heart Rate - 47.

Mobility Warmup - Specific to this workout - 5 mins

Main Program Workout– The Clubbell Swing Challenge Main Program – 18 mins

Cool Down – Compensations specific to this workout (1 circuit) – 5 mins

RPT – 9. RPE – 6. RPD – 2.


 

Equipment - 1 x 7kg (15.4lb) Clubbell

Clubbell Configuration - 2 Handed Grip (alternating grips each set)


 

Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Heart Rate Max during workout – 129. Average heart rate – 110.

Heart Rate 20th September 2014
 

Heart Rate Drop - End of workout  116 bpm. Dropped to 90 after the first minute, then to 74 after 2 mins 15 secs. 

 

Perceived RPE – 6

Heart Rate RPE – 6.21 (based on average rate from monitor – 110 bpm)

Disparity between perceived RPE and heart rate RPE – 0.21

 

 

EXERCISE RPT RPE RPD
Front Rock-It 9 6 2
Front Swing 9 6 2
Side Rock-It 9 6 2
Side Swing 9 6 2
TOTALS 9 6 2

  


 Thoughts THOUGHTS

Performance Goals – 7 Key components of structure. PRIORITY FOCUS!

Challenges – None.

Notes:

Spontaneous Clubbell training session with focus on technique. 12 sets in total. Focus on one specific component of structure per set, marrying them together every three sets. Used light weight (light for me in these movements), to prevent distractions from technique focus.

Program Observations – Since starting the Club Swing Challenge my posture (or more accurately poise) has improved.

 


 Song of the DaySong lyric of the day -  "Never gonna know if you never even try….."


 

THE CLUBBELL SWING CHALLENGE

Friday 19th September
The Clubbell Swing Challenge: Main Program
Session 5 of 9

 


 Info THE PLAN

  • Pre Challenge Test (Session 1) - 2 Handed 20KG/44lb Clubbell. COMPLETED.
  • Undertake 7 Main Program training sessions over 28 days. Progress from a 10KG/22lb up to 20KG/44lb Clubbell. (Sessions 2 - 8) MAIN PROGRAM 4 OF 7.
  • Post Challenge Test - 2 Handed 20KG/44lb Clubbell.  (Session 9).

 Data QUALITY


SERENITY

 

 Data DATA REQUIRED


No data required for the main program; only the pre and post challenge tests.

 

 Data DATA NOT REQUIRED - Personal Choice

MORNING

Waking Heart Rate - 45 bpm


 

Pre-Training Heart Rate - 47.

Mobility Warmup - Specific to this workout - 5 mins (extended duration of drills) - 8 mins

Main Program Workout– The Clubbell Swing Challenge Main Program – 18 mins

Cool Down – Compensations specific to this workout (1 circuit) – 5 mins (extended duration of holds) - 8 mins

RPT – 8. RPE – 7.0. RPD – 2.5


 

Equipment - 1 x 15kg (33lb) Clubbell

Clubbell Configuration - 2 Handed Grip (alternating grips each set)


 

Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Heart Rate Max during workout – 156. Average heart rate – 137.

Heart Rate 19th September 2014
 

Heart Rate Drop - End of workout  132 bpm. Dropped to 111 after the first minute, then to 85 after 2 mins 15 secs. 

 

Perceived RPE – 7.0

Heart Rate RPE – 7.74 (based on average rate from monitor – 137 bpm)

Disparity between perceived RPE and heart rate RPE – 0.74

 

 

EXERCISE RPT RPE RPD
Front Rock-It 8 6.5 2
Front Swing 8.5 7.0 2
Side Rock-It 8 7.0 3
Side Swing 8.5 7.5 3
TOTALS 8.25 7.0 2.5

  


 Thoughts THOUGHTS

Performance Goals – Regress to lighter Clubbell where appropriate.

Challenges – Shoulder Pack. Do a future training session to focus on structure.

Notes:

Laser Focus – Shoulder pack and arm lock.

This was going to be a transitional training session from a 12kg (26.4lb) Clubbell to a 15kg(33lb) Clubbell. Didn't need to regress to the lower weight

Strategy – Did weak grips/weak side of swing for the Side Swing first followed by strong grips/strong side of swing. Needed a break in both sets of weak grip but zero rest in the final 2 sets. 2-Handed only Set 1 – Left Grip/Swing Left. Set 2 – Right Grip/ Swing Right. Set 3 – Left Grip/Swing Right. Set 4 - Right Grip/Swing Left

 


 Song of the DaySong lyric of the day -  "You can be a master, Don't wait for luck, Dedicate yourself and you gon' find yourself….."


 

THE CLUBBELL SWING CHALLENGE

Tuesday 16th September
The Clubbell Swing Challenge: Main Program
Session 4 of 9

 


 Info THE PLAN

  • Pre Challenge Test (Session 1) - 2 Handed 20KG/44lb Clubbell. COMPLETED.
  • Undertake 7 Main Program training sessions over 28 days. Progress from a 10KG/22lb up to 20KG/44lb Clubbell. (Sessions 2 - 8) MAIN PROGRAM 3 OF 7.
  • Post Challenge Test - 2 Handed 20KG/44lb Clubbell.  (Session 9).

 Data QUALITY


SERENITY

 

 Data DATA REQUIRED


No data required for the main program; only the pre and post challenge tests.

 

 Data DATA NOT REQUIRED - Personal Choice

MORNING

Waking Heart Rate - 45 bpm


 

Pre-Training Heart Rate - 48.

Mobility Warmup - Specific to this workout - 5 mins

Main Program Workout– The Clubbell Swing Challenge Main Program – 18 mins

Cool Down – Compensations specific to this workout (1 circuit) – 5 mins

RPT – 8.5. RPE – 7.0. RPD – 2.5


 

Equipment - 1 x 12kg (26.4lb) Clubbell

Clubbell Configuration - 2 Handed Grip (alternating grips each set)


 

Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Heart Rate Max during workout – 153. Average heart rate – 131.

Heart Rate 16th September 2014
 

Heart Rate Drop - End of workout  140 bpm. Dropped to 97 after the first minute, then to 81 after 2 mins 15 secs. 

 

Perceived RPE – 7.0

Heart Rate RPE – 7.40 (based on average rate from monitor – 131 bpm)

Disparity between perceived RPE and heart rate RPE – 0.40

 

 

EXERCISE RPT RPE RPD
Front Rock-It 9 7.0 2
Front Swing 8 6.5 2
Side Rock-It 8 7.0 3
Side Swing 9 7.5 3
TOTALS 8.5 7.0 2.5

  


 Thoughts THOUGHTS

Performance Goals – This is my first early morning mod intensity training session for a while. Focus on rhythm and technique to successfully complete the session. I've no idea how much my body will protest!

Challenges – Remembering to squeeze the glutes and give a solid hip snap consistently.

Notes:

VERY happy with this morning's session. I thought my body would be angry at doing an early morning training session after such a long break but it was cool as you like. This program is just great. There is cardio and strength/strength endurance training and it is 'gentle'. I like it very much. Great program. A bit arrogant to say that as I am the author of the program! But there you go. :)

Good C2C. Zero break on the wrists. Elbow pits firmly forward. Leg screw was great.

Need to focus more on shoulder pack. 

Program thoughts – I don't believe there is anything in life that can be all things to all people, but I do believe with the correct focus this little program can be many things to many people. The simplicity that complex is built off…… 

 


 Song of the DaySong lyric of the day -  "I just wanna live while I'm alive"


 

THE CLUBBELL SWING CHALLENGE

Friday 12th September
The Clubbell Swing Challenge: Main Program
Session 3 of 9

 


 Info THE PLAN

  • Pre Challenge Test (Session 1) - 2 Handed 20KG/44lb Clubbell. COMPLETED.
  • Undertake 7 Main Program training sessions over 28 days. Progress from a 10KG/22lb up to 20KG/44lb Clubbell. (Sessions 2 - 8) MAIN PROGRAM 2 OF 7.
  • Post Challenge Test - 2 Handed 20KG/44lb Clubbell.  (Session 9).

 Data QUALITY


SERENITY

 

 Data DATA REQUIRED


No data required for the main program; only the pre and post challenge tests.

 

 Data DATA NOT REQUIRED - Personal Choice

MORNING

Waking Heart Rate - Forgot to take it. Sitting in McDonald's - 58 bpm


 

Pre-Training Heart Rate - 64.

Mobility Warmup - Specific to this workout - 5 mins

Main Program Workout– The Clubbell Swing Challenge Main Program – 18 mins

Cool Down – Compensations specific to this workout (1 circuit) – 5 mins

RPT – 8.5. RPE – 6.5. RPD – 2.5


 

Equipment - 1 x 10kg (22lb) Clubbell

Clubbell Configuration - 2 Handed Grip (alternating grips each set)


 

Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Heart Rate Max during workout – 157. Average heart rate – 139.

Heart Rate 12th September 2014
 

Heart Rate Drop - End of workout  143 bpm. Dropped to 121 after the first minute, then to 98 after 2 mins 15 secs. 

 

Perceived RPE – 6.5

Heart Rate RPE – 7.85 (based on average rate from monitor – 139 bpm)

Disparity between perceived RPE and heart rate RPE – 1.35

 

 

EXERCISE RPT RPE RPD
Front Rock-It 9 7.0 2
Front Swing 8 6.0 2
Side Rock-It 8 6.5 3
Side Swing 9 7.0 3
TOTALS 8.5 6.63 2.5

   

 


 Thoughts THOUGHTS

Performance Goals – Implement everything learned from Shane's Club Swing Challenge videos. Be aware that as a result of multi-tasking you may 'lose' crown to coccyx alignment. Keep remembering, Boy!

Challenges – Putting the Clubbell into 'the badger hole' for the front swing. Stopping slight pump action on the side swing.

Notes:

BIG DISCLAIMER: I am biased. I'm sure of it. Please note this point before reading on!

I just love this program. I think it is wonderful. I will elaborate in a later post. I was going to do it now but after writing two sets of training notes (this and my Tacfit Fire Fighter Mod Day notes, I'm gonna have a break!)


 

TRAINING NOTES

This was a great session. I went with the 10kg (22lb) Clubbell so that I could 'make up' for my mistake during the last session (took the wrong Clubbell) AND focus on the technical points that I learned from watching Shane's vids. It was the perfect decision.

I'm confident that I will have the technique sorted within the next two training sessions. I really like Shane's versions of the swings. The Front Rock-Its were tough, Man. I could feel the burn on the quads. Great :)

I love the Front Swing, especially putting the Clubbell into the badger hole and not going so deep on the dip/squat. I have always been aware that my wrists sometimes unlock at the bottom and this has sorted it out for good. Well happy.

The Side Rock-Its are great. Less rotation in the spine. I was trying to stop the 'pump' action (laughing). Need to unlearn it as I will stick with this version now.

Loved the Side Swing. Badger hole was very comfortable and I could feel the spiral screw more. Made everything more tranquil.

Now. My heart rate is not reflecting how I felt internally. Yes it was tough but not as tough as the BPMs say it was! I remember reading about the heart rate can go right up when intense muscular action is taking place. I don't have enough knowledge to comment further actually! I'll shut up!

After finishing this session I immediately did my Tacfit Fire Fighter training :) On fire!

Summary - A third of the way through already. 3 down. 6 to go. I can see this program becoming part of my regular training. 

 


 Song of the DaySong lyric of the day -  "Work it, make it, do it, Makes us harder, better, faster, stronger!"


 

THE CLUBBELL SWING CHALLENGE

Monday 8th September
The Clubbell Swing Challenge: Main Program
Session 2 of 9

 


 Info THE PLAN

  • Pre Challenge Test (Session 1) - 2 Handed 20KG/44lb Clubbell. COMPLETED.
  • Undertake 7 Main Program training sessions over 28 days. Progress from a 10KG/22lb up to 20KG/44lb Clubbell. MAIN PROGRAM 1 OF 7.
  • Post Challenge Test - 2 Handed 20KG/44lb Clubbell.  (Session 9).

 Data DATA REQUIRED


No data required for the main program; only the pre and post challenge tests.

 

 Data DATA NOT REQUIRED - Personal Choice

MORNING

Waking Heart Rate - Forgot to take it.


 

Pre-Training Heart Rate - 64.

Mobility Warmup - Specific to this workout - 5 mins

Main Program Workout– The Clubbell Swing Challenge Main Program – 18 mins

Cool Down – Compensations specific to this workout (1 circuit) – 5 mins

RPT – 8. RPE – 7. RPD – 2.5


 

Equipment - 1 x 12kg (26.4lb) Clubbell

Clubbell Configuration - 2 Handed Grip (alternating grips each set)


 

Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Brought my pad that contains the heart rate software, but forgot to bring the monitor itself! D'oh.

Heart Rate 9th September 2014
 

Heart Rate Drop - End of workout  N/K bpm. Dropped to 130 ish (guestimate) after the first minute, then to about 114 after 2 mins. 

 

Perceived RPE – 7

Heart Rate RPE – No date. Based on final guestimated heart rate of 130 the RPE would be 7.3.

Disparity between perceived RPE and heart rate RPE – 0.30

 

 

EXERCISE RPT RPE RPD
Front Rock-It 8 7.0 2
Front Swing 8 6.5 2
Side Rock-It 8 7.0 3
Side Swing 8 7.5 3
TOTALS 7 2.5

  

 


 Thoughts THOUGHTS

Performance Goals – Implement everything that I have learned to date and also ensure solid glute activation, leg drive and breath synchronisation.

Challenges – Surprisingly none other than musclular fatigue towards the end.

Notes: Made two mistakes before even starting.

Mistake 1 - Forgot the heart rate monitor
Mistake 2 - Brought the wrong Clubbell??!! I did my training outside. Couldn't go to the cliff-top gym so went to a sheltered place that I know. When I leave the apartment to train I am so used to grabbing the 12kg (26.4lb) Clubbell that I did just that! Today I wanted to progress gently and start with the 10kg (22lb) fella but C'est la vie.


Well. I have to start by saying that I LOVE the Clubbell Swing Challenge. Yes I am the co-author. Yes I am probably biased but I don't care. It was a great experience. I like the fact that it is different to the Pre-Test, offering a bit of variety.

I'm back to using a word that I need to find alternatives for (where's my Thesaurus?) It was comfortable. Hard, challenging but comfortable. I would have liked to have started with the 10kg (22lb) Clubbell but the 12kg (26.4lb) was fine. I took two rest breaks at the end; during 2 of the Side Swing sets. Muscular fatigue was setting in and my RPT was going down. I have zero interest in going to muscle failure so stopped to shake it out.

As well as challenging muscular endurance I had a great cardio workout from it. I loved the active recovery in between the sets of Swings. The mobile poses are so much better then the static ones.

I am keeping the structure of the program 'as is' but I have personally replaced the Shoulder Bridge with the Camel. I find it good for the mobile pose and like it as a static pose during the compensation cool down. I did not put it in the program because I felt it was a more challenging pose/mobility drill. One can also change the mobile shoulder bridge to a mobile table if one so desires :)

I am personally keeping these training sessions at moderate intensity and feel I nailed it today. I was pretty tired at the end but after the compensation cool down immediately did the complete Tacfit Fire Fighter Moderate Intensity training session. Recovery is KING!!!!!

 

Summary - Loved today's training. Really looking forward to the next. 

 


 Song of the DaySong lyric of the day -  "We're lovin' it, Lovin' it, lovin' it, We're lovin' it like this"


 

THE CLUBBELL SWING CHALLENGE

Wednesday 3rd September
The Clubbell Swing Challenge: Pre-Test
Session 1 of 9

 


 Info THE PLAN

  • Pre Challenge Test (Session 1) - 2 Handed 20KG/44lb Clubbell. COMPLETED.
  • Undertake 7 Main Program training sessions over 28 days. Progress from a 10KG/22lb up to 20KG/44lb Clubbell. 
  • Post Challenge Test - 2 Handed 20KG/44lb Clubbell.  (Session 9).

 Data DATA REQUIRED


Total Number of Reps -
157

Heart Rate - 126

 

 Data DATA NOT REQUIRED - Personal Choice

MORNING

Waking Heart Rate - 47


 

Pre-Training Heart Rate - 53.

Mobility Warmup - Specific to this workout - 5 mins

Pre-Test Warmup - Front Rock-Its and Front Swings - 3 mins

Workout– The Clubbell Swing Challenge: Pre-Test – 10 mins

Cool Down – Compensations specific to this workout (1 circuit) – 5 mins

RPT – 7. RPE – 7.5. RPD – 2.


 

Equipment - 1 x 20kg (44lb) Clubbell

Clubbell Configuration - 2 Handed Grip (alternating grips)

Total Reps - 157


 

Rest Breaks

Total Rest Breaks - 9

Average duration of each rest break - 27 seconds

For me this is fascinating. I'm not a natural data collector or analyser but this data is interesting. I took about 4 minutes worth of rest during the 10 minute challenge. Assuming an average of 30 reps, that equates to an additional 120 reps.

My score was 157 reps. At the same tempo with zero rests I could get up to about 280 reps in total. Now it will be very interesting to see what the post-test yields.


 

Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Heart Rate Max during workout - 158. Average heart rate - 144.

Heart Rate 3rd September 2014
 

Heart Rate Drop - End of workout  152 bpm. Dropped to 126 after the first minute, then to 93 after 2 mins, 15 secs. 

 

Perceived RPE – 7.5

Heart Rate RPE – 8.14 (based on average rate from monitor - 144 bpm)

Disparity between perceived RPE and heart rate RPE – 0.64

 

 

Comparison with a previous experimental test that I took on the 9th April 2014:

DATE CLUBBELL
20kg/44lbs
RIGHT GRIP
(REPS)
LEFT GRIP
(REPS)
TOTAL
REPS
REST
BREAKS
HEART
RATE
3rd September 2 Handed 50, 10, 10, 11 20, 14, 18, 10, 10, 4 157 9 126
9th April 2 Handed 30, 15, 15, 10, 10 30, 15, 15, 10, 7 157 9 110

  

 


 Thoughts THOUGHTS

Performance Goals – Focus on technique first.

Challenges – Glute activation and hip snap.

Notes: Great start to The Clubbell Swing Challenge. Even though my heart rate gives a high intensity picture it was quite comfortable. The first 50 reps felt easy then fatigue started to creep in. It was an interesting fatigue as it wasn't just arms or just legs. It was more of a full body fatigue. I alternated between right and left 2-handed grips to balance everything out. Lack of glute activation and weak hip snap was interesting. It is not a problem with lower Clubbell weights but with the Bruiser it is a different story (for me). This gives me a performance goal to aim for during the challenge as activation within this area will result in more numbers (and carry over into other activities). Cool :)


 

I'm repeating the following from the data section above:

Total Rest Breaks - 9

Average duration of each rest break - 27 seconds

I'm not a natural data collector or analyser but this is interesting to me. I took about 4 minutes worth of rest during the 10 minute challenge. Assuming an average of 30 reps, that equates to an additional 120 reps.

My score was 157 reps. At the same tempo with zero rests I could get up to about 280 reps in total. Now it will be very interesting to see the result from the next test.


 

I didn't push myself too hard as I had a Moderate Intensity training session with Tacfit Fire Fighter later in the day. Maybe I could have done more reps had I really pushed myself but I will never know and don't care. I now know how to regulate intensity and will apply the same regulation on the Post-Challenge Test to ensure balance. Original plan was to do the challenge as a stand-alone program but it now has to piggy-back my current training. No problem at all.

Was pleasantly surprised to see that I achieved the same number of reps and had the same number of rest breaks when I did the test in April. I am excited to see what the Post-Challenge Test yields.

 


 Song of the DaySong lyric of the day - "Everything that kills me makes me feel alive"  


 

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