Mindmap for Octatrack tutorials and Master Reference

Props to Mark Mosher for putting together this mind map for the Elektron Octatrack.  This machine is very deep and there's so much to learn.

 https://www.rabidelephant.com/blogs/general/elektron-octatrack-master-reference

 Glue Compressor settings thread:

https://www.elektronauts.com/t/glue-compressor-settings-for-octatrack/54758

Free ring and parallette workouts from Gold Medal Bodies

Free parallette workout from the Gold Medal Bodies crew.  I've been training using their free Ultimate Guide to Ring Training for Beginners workout and can vouch for the high quality of instruction.  In about 6-8 months of ring training, I've gone from 3 pullups to 8 pull-ups, 0 full-range ring pushups to 8 pushups, and barely being able to hold a tuck sit to 7-10 sec. holds of the tuck sit.

I also have their paid Rings One program, which has a multiple-phase progression from fundamental skill development all the way to a flow routine that combines fairly challenging movement skills.  I plan to revisit it eventually.

Octatrack Tutorial - Trigless Locks vs Trigless Trigs

As a new Octatrack user, the variety of "trigs" and "locks" seems pretty daunting.  This video does a good job of explaining the different between trigless locks and trigless trigs.

Week 1: Hurricane Healing Mobility - Day 1

Day 1 - Moderate Intensity

V Warm-Up + V Clubbell + V Cool Down


Scores:   RPT: 7, RPD: 2, RPE: 2

Week 3: Hurricane Healing Mobility - Day 5

Hurricane Healing Mobility - Day 3 - High Intensity

CC Warm-Up + CC Clubbell + CC Cool Down
7 sets

Scores:   RPT: 7, RPD: 2, RPE: 4

Week 3: Hurricane Healing Mobility - Day 4

Day 4 - Low Intensity


Sadly, ran out of time before I could do the CC Cooldown.  Need to plan better.


CC Warm-Up + V Warm-Up + V Cool Down


Scores:   RPT: 7, RPD: 3, RPE: 3

Week 3: Hurricane Healing Mobility - Day 3

Day 3 - High Intensity

V Warm-Up + V Clubbell + V Cool Down

7 sets

Scores:   RPT: 7, RPD: 2, RPE: 4

Week 3: Hurricane Healing Mobility - Day 2

Hurricane Healing Mobility - Day 2 - No Intensity
CC Warm-Up + V Warm-Up


Scores:   RPT: 7, RPD: 3, RPE: 3

Week 3: Hurricane Healing Mobility - Day 1

Day 1, Moderate Intensity.

 

CC Warm-Up + CC Clubbell + CC Cool Down

Scores:  RPT: 7, RPD: 3, RPE:3

Week 2: Hurricane Healing Mobility - Day 5

Hurricane Healing Mobility - Day 5 - High Intensity

V Warm-Up + V Clubbell + V Cool Down

6 sets

Scores:   RPT: 7, RPD: 2, RPE: 4

Week 2 of 3-day schedule complete!

Week 2: Hurricane Healing Mobility - Day 4

Overslept, so had no time to do the full Day 4 routine, which would have included the cooldowns to both Cold Core and Vortex as well as the warmups.  Instead, I did just the warmups:

CC Warm-Up + V Warm-Up


Scores:   RPT: 7, RPD: 2, RPE: 4

Week 2: Hurricane Healing Mobility - Day 3

Hurricane Healing Mobility - Day 3 - High Intensity

CC Warm-Up + CC Clubbell + CC Cool Down
6 sets

Scores:   RPT: 7, RPD: 2, RPE: 4

Catching up with Hurricane Healing Mobility

I've been too lazy to keep up the blog.  I did complete Week 1 of Phase 1 of the program.

This week so far...

Week 2

Monday:

Hurricane Healing Mobility - Day 1 - Moderate Intensity
V Warm-Up + V Clubbell + V Cool Down

Scores:   RPT: 7, RPD: 3, RPE: 4

Tuesday:

Hurricane Healing Mobility - Day 2 - No Intensity
CC Warm-Up + V Warm-Up

Scores:   RPT: 7, RPD: 3, RPE: 4

Hurricane Healing Mobility Day 3

Week 1, Day 3, High Intensity

V Warm-Up + V Clubbell + V Cool Down


For this week, do 5 sets per side







Scores:  RPT: 6, RPD: 4, RPE: 4

Hurricane Healing Mobility Day 2

Day 2, No Intensity

CC Warm-Up + V Warm-Up

Scores:  RPT: 6, RPD: 3, RPE: 1

Clubbell Flow Evolution: Hurricane Healing Mobility

Today, I started a new program called Clubbell Flow Evolution, designed by CST Head Coach Shane Heins.  It's actually three programs in one, but I'm focusing on Hurricane Healing Mobility.  From the Clubbell Flow Evolution site:

Hurricane Healing Mobility (HHM) is an incremental, 3 phase, 9 month training program that utilizes a Single 5 lbs Clubbell with all the movements specifically designed to release tension and open up the body, while laying down a foundation (or shoring up weak spots) in Clubbell basics that will provide a platform for launching into more sophisticated and challenging applications with greater effectiveness and benefit.

This program is ideal for: beginners to Clubbell Training, healing and recovery from injury, warm-ups, lighter intensity sessions and training while you travel.

I re-injured my left shoulder a couple of years ago, and it's been a bit unstable ever since.  I'm not in constant pain, but I was getting an ache there every now and then.  When I heard about HHM, I figured it would be worth a shot to take my shoulder recovery further, as well as shore up those weak spots, release tension, etc.

I'm following the 3-day, MWF schedule.  I used to assign intuitive training scores (RPT - Rate of Perceived Technique, RPD - Rate of Perceived Discomfort, RPE - Rate of Perceived Effort) for each exercise, but I'm just going to grade the entire day.

Ok, here's the Day 1 log:

Day 1, Moderate Intensity.

CC Warm-Up + CC Clubbell + CC Cool Down

Scores:  RPT: 6, RPD: 4, RPE: 4