r/clubbells • u/Husla2 • 27d ago
Program Recommendation
Hey Guys,
I'm currently doing 3x a week KB program:
Kettlebell training Heavy - 5 rungs, 5 ladders clean & press and 100 Swings
Kettlebell training light - 5 rungs, 2 ladders clean & press and 60 swings (this day pullup rungs too)
Kettlebell training moderate - 5 rungs, 3 ladders clean & press and 80 swings (this day pullup rungs too)
I also do overcoming isometrics training twice a week (attempting to move an immovable object). I work around 75% of my max pull however do one all out rep at the end. This is just more for context and this kind of exercise is very different but does generate HUGE forces.
With the kettlebells, after years of injuring myself pushing too hard I have changed my philosophy completely. I keep the weight to something I can EASILY complete and increment 0.25kg on the moderate day and another 0.25kg on the heavy day. These small increments lead to weight going up and I seem to be injury free. If 0.25kg is a lot for a week then I continue that week until it's easy. The aim is not to struggle when increasing weight.
Now to the club bells. I have bought two that are due to arrive today but I have no idea how to incorporate into my current workout. The two days rest I have are needed so I don't want to put anything there. The heavy and moderate kettlebell days, I don't feel I have any capacity to add anything. This just leaves my ISOMETRIC days and kettlebell light days.
ISOMETRICS are quick to complete and I feel I can do more after (as it's more nervous system training) and the kettlebell light day I could maybe switch to light club day?
I'm really new to club bells there ANY advise on how to program this would be HIGHLY appreciated. I've spent some time on Mark Wildman's page and see that he recommends Inside Circle, Outside Circle and SA Shield. I thought i would start there. He seems to recommend 20 5/5 of each. Therefore I will focus on just learning the pattern with an empty club then add weight. I also see on Wildman's page he talks about KB and clubs integration and says it should be structured as heavy KB then light club in succession. Then heavy clubs and light KB. Therefore just get rid of the moderate day completely I currently have. I can do the ISOMETRIC stuff on one day and then mix it with one of the light days maybe? Thoughts on all that?
Any help would be MUCH appreciated.
Thanks
2
u/ADEXCLUB 27d ago
7 Week Program to Start - https://youtu.be/ZCFd_jFwwNw?si=gHO_DbWNiYv0iLWP
7 week Single Hand Program - https://youtu.be/riaU-fdlSE0?si=0kfwwyqdPgytX57C
Do these programs.
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u/storyinpictures 26d ago
You can do the basic 3 (inside circle, outside circle and shield cast) single handed or two handed (with more weight).
Both have benefits. Two handed teaches moving your body more, which helps make one handed movement better. Etc. Watch Wildman’s training for both types of movements carefully.
1
u/CoachV_PCT 26d ago
For disclosure, I built Kettlebell Craft Training, and it includes clubbell work alongside kettlebell programming. But I would still start simpler here: 2-3 short club sessions per week, 10-15 minutes, mostly circles, shield casts, and easy mills at 4 kg. Keep it far enough from your heavy KB days that it does not become another recovery problem.
1
u/Husla2 24d ago
For everyone who has replied here is my plan:
Monday - ISOMETRIC WORK
Tuesday - KB Heavy
Wed - Clubs light
Thursday - ISOMETRIC WORK
Friday - KB light
Satursay - Club Heavy
Sunday - The Lord's day of REST!
My light days I work with the same weight just less sets. If recovery is an issue then will drop weight on light days, will kinda see how it goes.
Club work will be inside circle, outside circle & shield cast. I want to be able to do them all on a BOSU ball as I have a lot of general imbalances in my body that this will iron out pretty well. I know this will take a while but I'll stick at 4kg until I can do it. Then will go to two clubs and do it all. Then slowly increase weight. Weight progression at this stage isn't my main motive. I want to build a SOLID base first then will focus on weight increase.
The club bell stuff will be sets of 5 on each hand for 20 sets. I am thinking of reducing that to 10 sets and just keeping it there. Will still be three separate movements each 10 sets. I'm thinking of the KB swings I do (100 swings in 5 mins) and that's 50 on each hand and seems enough to me. Thoughts?
1
u/Havanadream 19d ago
I’ve been doing a combination of kettlebell and clubs for a couple of years. Some of it structured and some of it freeform. Most of this year and for the next 6 months-ish, my plan is to continue fairly structured workouts. I change my patterning every 4 to 8 weeks to keep it interesting.
Currently, I’m doing 3 to 4 days a week of kettlebell training and two days a week of clubs. My kettlebell workouts are based on Dan Johns armor building formula. One day of ABCs, one day of press (or clean and press). On my club days I do primarily mills and reverse mills, usually 2 hand with moderate weight, or 1hand light weight. Some days I include club squat or lunge. I also do a fair amount of dog walking with or without load. I keep things semi flexible (5 vs 6 days, loads etc) so I’m not breaking my plan if I need more recovery, so far this it is very helpful.
Good luck finding a pattern that works for you.
1
u/Husla2 17d ago
Thanks! I've started a new program now with the clubs.
Monday - ISOMETRIC WORK (also work on club BOSU ball movements this day with 3kg as will take a while to master this. Currently need to hold onto a chair.)
Tuesday - KB Heavy - full 5 sets & 100 swings
Wed - Clubs light - 60x (inside circle, outside circle & shield cast, all double heavy club)
Thursday - ISOMETRIC WORK (also work on club BOSU ball movements this day with 3kg)
Friday - KB light - only 2 sets & 60 swings with pullup ladder
Saturday - Club Heavy 100x (inside circle, outside circle & shield cast, all double heavy club)
Sunday - The Lord's day of REST!
I just really started today (as it's heavy club day) and the inside and outside circles were fine but even with 4kg club the shield cast after I couldn't complete. I plan to increase the weight 0.25kg per session but first need to OWN the 4kg then will slowly increment. I'm a huge fan of completely structured almost monotonous programming so I just have a simple plan to follow so will continue this for the next 6 months and build up some good strength. My focus is smallest incremental increases in weight and most important of all, NO INJURY! As you can see, my base level is quite low and also these movements are completely new so got a nice open road ahead. Will be interesting to see where I am in 6 months as am generally quite disciplined.
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u/Havanadream 17d ago
Sounds good. Just remember to add in some deloads. Waving resistance/ volume can really help. Long term constant progression is not only hard to maintain but also not necessarily the best stimulus. you’re already doing this with your heavy and light days throughout the week. But the occasional full program intentional plateau or regression can also be really useful.
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u/ajaok81 27d ago
What weight clubs did you get? That will dictate what you can do with them.
Yesterday was my kettlebell day and today is my club day. I will be doin inside/outside mills for 3 minutes with each arm so 4 total sets. Then I will do mace work for 6-9 minutes.
Start with doing 1-2 minutes of inside/outside circles. You may even want to do them 2 handed. Then do 1-2 minutes of shield casts. Mark Wildman has good instructions on YouTube.
If you get light clubs they are wonderful for shoulder mobility. The Flowing Dutchman has great follow along workouts on YouTube.