Everybody loves a challenge! When I first started training in kettlebells mine was 1,000 swings in a single session with a 24kg. I still enjoy the challenge of 1,000 swings to this day. Now I simply try to do them faster than the last time.
Each Saturday I post this challenge in the "Workout of the Day". I also offer this up to my clients once I feel they have learned the movement and spent enough time under the bell. I firmly believe this is a obtainable goal for any kettlebell enthusiast if they work towards it. All my clients gradually build up to 1,000 swings by first tackling 300, 500 or even 750 reps in a single session. From that point we add 50 to 100 reps each week or 2. Remember...1,000 swings is a lot of stress on the untrained back. Don't jump into this prematurely and risk injury.
If you are interested in attempting the challenge but don't know where to start, I have a plan. I want to be sure I repeat myself before I begin and say 1. Own the Movement 2. Spend plenty of time swinging the KB before attempting. I personally like the top of the minute approach with a set rep scheme. I find this helps to reduce prolonged rest periods, forcing you to stay on task. My Gymboss is my best friend !
Gymboss Interval Timer
1. We need to find your max rep in a given session. Use the same rep count you train with when swinging on the minute. (The majority of my clients use a 15-20 rep count) From that point you will swing at the top of the minute using the same count each time. Do this until either your grip of form gives way. Be sure to keep track of your total reps.
2. Now that you have your max rep we have something to work with. Monday your swing session will follow the same rep scheme as your test. The difference will be in the total time. On this day we will swing at 50% of your max. Meaning if your max test lasted 30 minutes and you managed to obtain 450 reps then you will swing 15 minutes and 225 reps. Wednesday you will swing closer to 75% of you max. On Saturday your goal is to swing closer to 90% of your max.
3. Every few weeks on a given Saturday re-test your max. At this point you may choose to adjust your rep scheme by adding a rep or 2 each minute. Adjust your weekly swing session accordingly based on your new max numbers.
1,000 Swing Challenge Rules:
Good Luck and Enjoy! Please swing safe. Remember that quality over quantity still applies.
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| Training Swings in the basement of my house. |
Each Saturday I post this challenge in the "Workout of the Day". I also offer this up to my clients once I feel they have learned the movement and spent enough time under the bell. I firmly believe this is a obtainable goal for any kettlebell enthusiast if they work towards it. All my clients gradually build up to 1,000 swings by first tackling 300, 500 or even 750 reps in a single session. From that point we add 50 to 100 reps each week or 2. Remember...1,000 swings is a lot of stress on the untrained back. Don't jump into this prematurely and risk injury.
If you are interested in attempting the challenge but don't know where to start, I have a plan. I want to be sure I repeat myself before I begin and say 1. Own the Movement 2. Spend plenty of time swinging the KB before attempting. I personally like the top of the minute approach with a set rep scheme. I find this helps to reduce prolonged rest periods, forcing you to stay on task. My Gymboss is my best friend !
Gymboss Interval Timer
1. We need to find your max rep in a given session. Use the same rep count you train with when swinging on the minute. (The majority of my clients use a 15-20 rep count) From that point you will swing at the top of the minute using the same count each time. Do this until either your grip of form gives way. Be sure to keep track of your total reps.
2. Now that you have your max rep we have something to work with. Monday your swing session will follow the same rep scheme as your test. The difference will be in the total time. On this day we will swing at 50% of your max. Meaning if your max test lasted 30 minutes and you managed to obtain 450 reps then you will swing 15 minutes and 225 reps. Wednesday you will swing closer to 75% of you max. On Saturday your goal is to swing closer to 90% of your max.
3. Every few weeks on a given Saturday re-test your max. At this point you may choose to adjust your rep scheme by adding a rep or 2 each minute. Adjust your weekly swing session accordingly based on your new max numbers.
1,000 Swing Challenge Rules:
- Maintain good form
- 1,000 swings in a single session using any style: 2 hand, DARC, Single Arm, ect.
- Take breaks as needed
- Male = 24 kg
- Female = 16 kg
- STOP when form deteriorates
Good Luck and Enjoy! Please swing safe. Remember that quality over quantity still applies.
4 comments:
This was an awesome challenge. I appreciated running into you on twitter (@troyp) and deciding to give it a shot.
managed to nail 1,000 swings in just under 40 minutes! I wrote about it on my blog ...
Persistence pays off
Fun workout!
Troy-
Great job with the swing challenge. Keep up the hard work.
Especially fter yesterday, this is EXTREMELY commendable!!! Pretty awesome Aaron!
Amy-
With enough practice and time swinging the Kb you do it! We'll get you there if you have the desire.
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