Tuesday, December 18, 2007

Nice simple routine - the Systemic Shock Sequence

Over on the Physical Strategies Blog, Tom Furman has put up a really elegant post "Systemic Shock Sequence"

He picks three moves (snatch, thruster and swipe) to cover the basic moves: 1.Lower body Thrust, 2. Total Body Flexion, 3.Total Body Extension, 4. Upper body Thrust & 5. Upper body Pulling.

He then offers 13 different ways of mixing things up e.g.,
1. Go heavy, drop the reps
2. Go light, increase the reps
3. Go superhuman, used timed sets
4. Vary Barbells, Dumbbells, and Kettle bells for variety

If you are not sure of what swipes are have a look at the video below. Incidentally I've tried that move with a 10lb sledgehammer and it works fine.

5 comments:

Rannoch Donald RKC said...

Chris,

Tom Furmans blog has some great stuff. I enjoyed this post but don't like club bells. The shearing forces at the elbow and wrist are unforgiving. I trained with two 10lbers for a while using Scott Sonnons routines but stopped in favour of the KB snatch. How is your own training coming on.

Rannoch

Chris said...

Hi Rannoch.

Yeah, I like Tom's blog, but i must admit the whole RKC vs GS thing gets a bit tedious sometimes.

My own training is going OK. My back is doing fine - a lot of the time I put my back problems down to stress. Work has been really busy and there have been some personal issues too, which have probably aggravated things. However recently things have been fine and I have been swinging the 24kg and doing lots of snatch practice with the 16kg.

I've got sort of three workouts at the moment that I'm doing one sort of max strength/power (TGUs, weighted chins and presses) one interval sessions (sprints, snatches, swings) and one sort of metabolic conditioning session of circuits. Generally all is Ok and it is also holding boredom at bay!

Maybe get some sessions in with you next year?

Rannoch Donald RKC said...

I agree with you about the whole RKC vs KB Sport. I've been trained by both Sonnon and Pavel so I have some objectivety.

Mark Cheng will be over in the new year so I'll keep you posted about that. It will infact be quite enlightening given the above comment and the potential host but more on that later!

Let's get together if you are around over the holidays and up for a session in the park.

All the best

Rannoch

Rannoch Donald RKC said...

I agree with you about the whole RKC vs KB Sport. I've been trained by both Sonnon and Pavel so I have some objectivety.

Mark Cheng will be over in the new year so I'll keep you posted about that. It will infact be quite enlightening given the above comment and the potential host but more on that later!

Let's get together if you are around over the holidays and up for a session in the park.

All the best

Rannoch

Chris said...

Cheers Rannoch. - I'll email