OK, so I've been summoned by Pavel to write a "Training Tip" and article about my DVD, "Programming the Kettlebell Swing", for his newsletter next month. Hmnn....what is my "training tip"? Well, I've come up with something new, as well as original, that follows my philosophy on how to train high volume swings...
I admit that my HV KB swing classes are not exactly full....that's because it's just too bloody hard! But seriously, when a new idea, routine, method, or workout comes to me, guess who gets to be the guinea pigs? (and I do use the word "pigs" lightly, lol) My swing classes get to test out all of my theories! First of all, I want to test them on myself, but what fun to get to take other people through the same experience.
Let me say this....I will be sore as S#!T tomorrow because I tested my training tip out on my first class, my third class, and my fourth class! Good Lord....I would never advocate trying something new that many times if it's never been tested before! Good news...you can read about it next month and you will see it demonstrated in the next video Mark and I are already scheduled to shoot, this next January!
As I mentioned I tested out my new theory in my 1st, 3rd, and 4th classes...what happened in my 2nd class? High volume snatches of course!
This workout is way too complicated to describe exactly....but for the "hardcore", here it is....
12kg first rotation
1 sn, 1 tr x 16, 30 sec rest (1 minute workset)
2 sn, 1 tr x 14, 30 sec rest
3 sn, 1 tr x 12, 30 sec rest
4 sn, 1 tr x 10, 30 sec rest
18 sn, 1 tr x 18, 30 sec rest (1 minute workset...same combination as first workset, but at a faster pace)
5 sn, 1 tr x 8, 30 sec rest
6 sn, 1 tr, x 6, 30 sec rest
7 sn, 1 tr x 4, 30 sec rest
8 sn, 1 tr x 2, 30 sec rest
Now there's a pattern emerging....and it may be explained in more detail in a video workshop....but if anyone is truly interested in duplicating this workout, I will be happy to break it down via email.....simply request it.
12 kg & 14 kg 2nd rotation
1 sn, 1 tr, x 16 w/14kg, 30 sec rest (1 min. workset w/heavier bell)
2 sn, 1 tr x 14 w/12kg, 30 sec rest
1 sn, 1 tr, x 16 w/14kg, 30 sec rest (1 min workset w/ heavier bell)
3 sn, 1 tr, x 12 w/12kg, 30 sec rest
1 sn, 1 tr, x 16 w/14kg, 30 sec rest (1 min workset w/heavier bell)
4 sn, 1 tr x 10 w/12kg, 30 sec rest
1 sn, 1 tr, x 18 w/12kg, 1 minute work, 30 sec rest (1 min workset @ faster pace)
5 sn, 1 tr x 8 w/12kg, 30 sec rest
1 sn, 1 tr, x 18 w/12kg, 1 minute work, 30 sec rest (1 min workset @ faster pace)
6 sn, 1 tr x 6 w/12kg, 30 sec rest
1 sn, 1 tr, x 8 w/12kg, 1 minute work, 30 sec rest (1 min workset @faster pace)
7 sn, 1 tr, 4 w/ 12 kg, 30 sec rest
1 sn, 1 tr, x 18 w/12kg, 1 minute work, 30 sec rest ( 1 min workset @ faster pace)
8 sn, 1 tr x 2, 30 sec rest
3rd rotation
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
2 sn, 1 tr w/12kg x 14, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
3 sn, 1 tr w/12kg x 12, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
4 sn, 1 tr w/12kg, x 10, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
5 sn, 1 tr w/12kg x 8, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
6 sn, 1 tr w/12kg x 6, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
7 sn, 1 tr, w/ 14kg x 4, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
8 sn, 1 tr w/12kg, x 2 (faster pace)
the end....
So, in the true sense of the Saturday Laboratory....I tested weight and speed in combination with high volume snatches. Over 45 minutes of snatches...the total number is yet to be determined....but the exact rep count doesn't matter....you still have to show up for the next workout!
9 comments:
Ma'am, You are like that "Energizer Bunny"! That is a rocking Practice session! I only have two KB Blogs bookmarked on my comp...b/c I get all the ideas I need, from you and Mr. Reifkind! Keep up the great work! the trailer is excellent!
Fantastic Tracy! Congratulations!
I am VERY interested in duplicating this workout and would LOVE a break down via email. I will email you. Thanks in advance.
As on of your guinea pigs yesterday, I will say this...OUCH! My thighs, butt, chest, shoulders, lats (and I don't even snatch...yet!) are so sore today. I am so amazed of the stuff you come up with with just the swing. You are kind of like the mad scientist of kettle bells.
guy,
you know, it's the results I get from my training that keep me energized.
And look where it got me...in a best selling book, and the national trailer for it!
Teresa,
I still haven't counted the snatches....Meg will have an accurate count however! She's the snatch accountant!
Maribel,
I woke up this morning (Mon.)with D.O.M.S.!
delayed onset muscle soreness! Yikes! Wasn't it fun though?
Yes, crazy, but it was actually fun.
Oh holy goat! That's a lot of snatches! Wow! I wish I was closer to your continent, I would have loved to be one of your guinea pigs and to fill up your hard core high volume snatch class!
If you have the time I would love to have it explained more thouroughly. Or rather, I thought I got the first round but as I look at it more closely I don't even think I'm getting that. Haha
You do in the first set a total of 8 sn/arm then rest 30 sec
then 2sn/arm x 14 (total of 14sn/arm) and so on. Right?
Where it gets confusing is in set five: "18 sn, 1 tr x 18, 30 sec rest (1 minute workset...same combination as first workset, but at a faster pace)"
18 sn x 18 in one minute! Either you are a killing machine or I'm not quite getting it.
Well like I said if you have the time to clearify it I would be very grateful because it sounds like something I would love to try out.
I'm trying to build some seriuos muscle up until chritsmas but after that my goals are set on working high rep, fat loss and conditioning. And your program is soemthing that would suit that perfectly.
Warm regards from
Anna
youmakelovingfun.blogspot@gmail.com
Hey Tracy
I tried this one out yesterday and LOVED it! I didn't manage to do the last round as it took me a minute or two to figure out the pattern at the beginning and I ran out of time. I think my body was thanking me today that I didn't do all 3 rounds!
Thanks for all the inspiration!
Heather
PS the tips that you and make gave for the blisters have worked really well! I also lightened up a bit for snatches and that has helped too!
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