Sunday, July 17, 2011

"Classic 100", Three Beginner Level Swing Workout


"Classic 100" will be the name of all the workouts I have designed using my "classic" swing progession combinations (*and one new one) to total 100 swing reps in some way, shape or form! In these first "Classic 100" every rotation totals 100 swing reps and there are 5 rotations equally 500 swing total swing reps. It should take 25-30 minutes, or longer, depending on how long your individual rest periods are. These workouts easily become more advanced by using a heavier bell (this sugesstion is only for KB athletes that have established higher work/rest ability)

I apologize for not doing a video to accompany this but I didn't anticipate posting these workouts. If you have my DVD "Programming the Kettlebell Swing" all of this should make perfect sense. Please don't think I post workouts contingent on purchasing my DVD, because I don't of course. I will work on posting video this next week demonstrtaing all of my KB Swing Progressions in these workouts, as well as one new one I have never posted before!

Here is a "Classic 100" beginning level "TracyStyle" high volume swing routine. A beginning level means that you have, or are close to, being able to swing continuous reps/sets at an "equal work to rest" ratio, OR you can swing up to one minute long (40 reps). Each of these routines, (and the next to follow) have the same number of swing reps, the same swing combinations, and are "equal work to equal rest". All sets are paced at 10 swings per 15 seconds. The numbers in (parenthesis) are the seconds of work to rest. For instance 15/15 means that it should take you 15 seconds to do the prescribed number of reps, with the same 15 sec time taken for rest before the next work set begins.

A longer rest period is always, always an option for any level. Listen to your body and breath, and if either starts to get out of control then stop. One of the requirements for anyone new coming to my Beginners Level Swing class is they must be able to self scale. If I see someone dying....it's not a good thing. The goal, the purpose is not to die. The goal, the purpose, is to be in control of the bell, not to let the bell control you. Acceleration and power is always the goal, so that means never use a bell that is too heavy...serioulsy. There's no rush, afterall Mark always says "you still have to show up in the gym for the next workout!"

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In this first routine the longest set in each rotation is 45 seconds (30 reps), with most of the sets being only 15 sec (10 reps) long. There are no 1 minute long sets until the next workout. This first workout also gives the beginner the option of taking a longer rest period after the last set in each rotation. The first goal is for each rotation to last 5-6 minutes....and the next goal is to complete all 5 rotations, no matter how long the rest periods you take are! No worries if you don't complete all 5 the first time, it gives you something to work towards! It can take 4-12 practice workouts to complete this entire routine.

"Classic 100" #1

10 2 hd sw (15/15)
20 2 hd sw (30/30)
10 2 hd sw (15/15)
20 2 hd sw (30/30)
30 2 hd sw (45/45)
10 2 hd sw (15/up to 1 min rest)

10 tr (15/15)
20 tr (30/30)
10 tr (15/15)
20 tr (30/30
30 tr (45/45)
10 tr (15/up to 1 min rest)

10 tr (15/15)
1 sw, 1 tr x 10 (30/30)
10 tr (15/15)
1 sw, 1 tr x 10 (30/30)
2 sw/1 tr x 10 (45/45)
10 tr (15/up to 1 min rest)

5/5 x 1 (15/15)
5/5 x 2 (30/30)
5/5 x 1 (15/15)
5/5 x 2 (30/30)
5/5 x 3 (45/45)
5/5 x 1 (15/15)

10 2 hd sw (15/15)
1 sw, 1 tr x 10 (30/30
10 tr (15/15)
1 sw, 1 tr x 10 (30/30)
2 sw, 1 tr x 10 (45/45)
10 2 hd sw (15/15)

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In this next workout the worksets increase in reps to 40, which means the last and longest sets in each rotation will be 1 minute long. As in all beginners level workouts rest periods are up to you. But try and not take extra rest until the end of a rotation. At that point take as long as you need to go the distance in the next full rotation.....just a suggestion though!

"Classic 100" #2

10 2 hd sw (15/15)
20 2 hd sw (30/30)
30 2 hd sw (45/45)
40 2 hd sw (1 min/1 min) *this is the most challenging set btw!

10 tr (15/15)
20 tr (30/30)
30 tr (45/45)
40 tr (1 min/1 min)

10 tr (15/15)
1 sw, 1 tr x 10 (30/30)
2 sw, 1 tr x 10 (45/45)
3 sw, 1 tr x 10 (1 min./1 min)

5/5 x 1 (15/15)
5/5 x 2 (30/30)
5/5 x 3 (45/45)
5/5 x 4 (1 min/1min)

10 2 hd sw (15/15)
20 tr (30/30)
2 sw, 1 tr x 10 (45/45)
5/5 x 4 (1 min/1 min)


"Classic 100" #3

10 2 hd sw (15/15)
20 2 hd sw (30/30)
30 2 hd sw (45/45)
40 tr (1 min/1 min)

10 tr (15/15)
20 tr (30/30)
30 tr (45/45)
4 sw, 1 tr x 10 (1 min/1 min)

10 tr (15/15)
1 sw, 1 tr x 10 (30/30)
2 sw, 1 tr x 10 (45/45)
5/5 x 4 (1 min./1 min)

5/5 x 1 (15/15)
5/5 x 2 (30/30)
5/5 x 3 (45/45)
40 2 hd sw (1 min/1min)

10 2 hd sw (15/15)
20 tr (30/30)
2 sw, 1 tr x 10 (45/45)
5/5 x 4 (1 min/1 min)

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The next training blogpost will be at least two Intermediate level "Classic 100" KB Swing workouts.....with the appropriate video....promise! In the mean time start here, do a bit of work so you can cruise into the next level. Again, no matter what level you consider yourself to be you should be able to make these straightforward (but not simple!) workouts challenging. In fact the more advanced you consider yourself the easier it should be for you to "scale up"! With no problem I could make all of these workouts tough.....at the very least do 2 back to back!

10 comments:

Nadine said...

Hey Tracy!
Fun workout =)
I used the 16kg and shorten the rests to 30 seconds (kept the 15 second one though....) hope that makes sense ;p ! did everything as Rx'd.....
I am off on vacation this afternoon and this was a great send off =)

thanks

Fatguy said...

What does "tr" mean? Do you have your students do a light, medium, and heavy day? Are they defined as light, med, heavy by the number of reps, or the weight?

Mark Reifkind said...

FG

tr is transfers.

JenG said...

Thanks! I am going to try it.

I know you are not a doctor, but as a trained RKC and married to Mark I was wondering if I could get some advice on swinging with a herniated or bulging disc. Should I...or shouldn't I?
Doctors don't know anything about kettlebells!

Tracy Reifkind said...

Nadine,

Ah, when you come back I'll treat you to the advanced version...keep that 16kg handy!

Tracy Reifkind said...

FG,

Mark already answered your question....I've always called the hand 2 hand (H 2 H) a "transfer". When I teach I often just say "switch" but it will always and forever be "tr" in my training shorthand!

I may have student that train with me once a week, twice a week, rarely three times, and then I have drop-ins....I don't dictate what kind of workout they have at any given class.

All of my routines are scaleable and most push themselves everytime they come. I always suggest and give options. How much rest to take, how much weight to use, how many sets to do, etc...

Tracy Reifkind said...

JenG....aaa...don't!

RKC does not a doctor make! we all do what we want at the end of the day though...don't we?

Don't train in pain!

JenG said...

It's so frustrating. One stupid, thoughtless move and I am done. That is depressing.
I haven't been able to fully commit to my kettlebells since I have done it, even though I have tried.
:(
Time for Z-health I think!
Thanks!!

gotamigo said...

Thanks for posting the workouts Tracy!

One question, does the 5/5 mean five right, five left?

Seretha said...

A friend of mine told me about you and KB. I'll be 58 in 7 days. Use to be in great shape, but after 12 years of doing pretty much nothing, I'm 214lbs. I started on the 15th of July. I'm excited to feel better and see a change for the better in my body. Thank you!