Buiser Clubbell Clockwork Squats: You can quit your cardio class now...

Lately, I've been doing Century Sets of Bruiser Clubbell Clockwork Squats.  A Century, as the name implies, is a set of 100 continuous reps.  If you don't know what a Clockwork Squat is, you can visit my Clubbell page (scroll down to the Monthly Clubbell Feature module).  Now imagine doing that 100 times straight!  All I can say is thankfully the body has a way of walling away the memory of pain and discomfort.  Otherwise I probably would not do this more than once.

The funny thing is, it always starts off feeling so easy.  Then by about rep number 40 I start to wonder why the heck I think I can do 100 of these.  But those mental gremlins are part of the game when you are looking to create a real metabolic boost.

Give your fat burning a boost

When I refer to a metabolic boost, I'm talking about pushing yourself with enough intensity that your body has to spend time after exercise finishes to work itself back to a "normal state."  That means you keep on burning calories even when the session finishes.  The fancy name for this is EPOC (Excess Post-Exercise Oxygen Consumption).  Conversely, when you stop exercising you also stop burning fat.

And that is why you can dump the slow, boring cardio.  It has been clearly demonstrated that short intense training will give you improved levels of both anaerobic and aerobic fitness.  The same is not true of slow cardio.  All you get is the aerobic benefit.  Plus, with slow cardio, the fat burning stops the moment you step off the treadmill.  But when you elicit a metabolic disturbance through intense exercise the fat burning metabolic boost can last as much as 78 hours!

However, going 100 reps with a challenging exercise can be a bit of a stretch at first.  So the best way to start the ball rolling is with a Density Cycle.  Essentially, this takes your target number of repetitions, in this case 100, and breaks them into sets.  You start a new set at the top of every minute until all your reps are done.

Each session, you increase the number of reps you perform per set.  This obviously decreases the number of sets and has you reaching your target more quickly each time.  Thus, the workout becomes more dense each time.  The caveat here is that your Rate of Perceived Exertion should fall below a 7 on a scale of 1 - 10 before you increase the number of reps per set.  So if you feel you are still working at an RPE of 9 on a given session.  Do that same session until you get your perceived effort level down.

Make big things happen with Density Training

Here is a sample of how your progression could look:

• 10 sets of 10 repetitions in 10 minutes
• 9 sets of
• 8 sets of
• 7 sets of
• 6 sets of
• and so on...

You can start with more sets of few repetitions as well.  Once you get to the point where you only have 10 to 15 seconds rest between sets and your Rate of Perceived Exertion is below a 7, you are probably ready to give the Century Set a try.

Pick an exercise that you find tough and give it a try.  Post the comments back here once you accomplish your Century Set.  And if you've already done one, share your experience here for others.

Comments

[John Sifferman - Real World Strength Training]

Hey Adam,

It's not exactly a century set, per se, but I did a pyramid training session of clockwork squats with the 45 lb clubbell. All in all, it was 100 reps, done in sets of 2, 4, 6, 8, and 10.

My grip was my limiting factor, as my hand would slide (choke down) on the neck of the clubbell (during the clean portion) about 75% through the session. I definitely felt great when I was finished!

Best regards,

John Sifferman

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