"The Hungarian Hundred"....as promised. Intermediate and Beginning levels

Before you try and dissect these workouts let me explain one more time how I determine "Beginner-Intermediate-Advanced" level swing training. My scale is based on cardio conditioning/cardio strength, NOT skill. You must already have solid technique before trying any level of my swing workouts! The size of the bell you use should never compromise power and acceleration, so the "right" weight is far more important than a "heavy" weight.

Beginning level is when you can swing 40 continuous reps easily with equal rest periods. Beginning routines will take you progressively into a little more difficulty by challenging you to work only slightly more. My Beginning Level swing routines will almost always total 600 reps in 30 minutes or less.

Intermediate level is when you can swing up to 80 continuous reps OR you can swing with only 1/2 the rest to work ratio. For instance you can swing 40 reps (1.0 min) with only 30 sec rest for an entire 30 minute workout (or longer). That equals 800 swing reps in 1/2 hour. Intermediate level swing workouts may also include double bells but only up to 10 reps at a time equal work/rest.

Advanced level is when you can swing for 5 min continuous (200 reps) with 1 min rest. This is a 4 to 1 work/rest ratio. This can add up to 1000 swing reps in 30 minutes! Advanced level swing workouts also include double bells up to 20 + reps and "work into rest" (3 to 1 ratio).

The first version I did of these combinations were at an advanced level. Here, in this workout, I changed it slightly to a more Intermediate level and I've also included the Beginners level version.

All versions of "The Hungarian Hundred" use only three of my swing combinations:

two hand swings,
transfers (hand to hand/switching every rep),
5/5 one hand swing (switch hands on the 5th rep and swith back on the 5th rep).

The first video shows the first rotation after my usual "equal work to rest" warm up of:

10 2 hd sw (15/15)
20 2 hd sw (30/30)
30 2 hd sw (45/45)
40 2 hd sw (1.0/1.0)

5 min 100 swings



1st rotation

10 tr (15/15)
10 tr + 5 2 hd sw (15 reps = 22.5/7.5)
20 tr (30/30)
20 tr + 10 2 hd sw (30 reps = 45/15)
30 tr (45/45)
30 tr + 15 2 hd sw (45 reps = 67.5/22.5)
40 tr (1.0/1.0)
40 tr + 20 2 hd sw (60 reps = 2.0/1.0)

10 min 250 swings

2nd rotation (same as the first onl replace transfers w/ 5/5 one hand swings)

5/5 x 1 (15/15)
5/5 x1 + 5 2 hd sw (15 reps = 22.5/7.5)
5/5 x 2 (30/30)
5/5 x 2 + 10 2 hd sw (30 reps = 45/15)
5/5 x 3 (45/45)
5/5 x 3 + 15 2 hd sw (45 reps = 67.5/22.5)
5/5 x 4 (1.0/1.0)
5/5 x 4 + 20 2 hd sw (60 reps = 2.0/1.0)

10 min 250 swings



finish how you started with:

10 2 hd sw (15/15)
20 2 hd sw (30/30)
30 2 hd sw (45/45)
40 2 hd sw (1.0/1.0)

5 min 100 swings

total 30 minutes 700 swings



I used the 16kg for this workout and continued on with the 12kg for the advanced version which I will post next week.

Where the Intermediate level is a 1 to 1 and 3 to 1 work/rest, in this beginners version only two of the sets are 3 to 1 work/rest. I only add 10 extra reps to the second sets and the rest periods all stay the same.

All versions start with the same warm up:

10 2 hd sw (15/15)
20 2 hd sw (30/30)
30 2 hd sw (45/45)
40 2 hd sw (1.0/1.0)

5 min 100 swings

1st rotation

10 tr (15/15)
10 tr + 10 2 hd sw (20 reps = 30/15)
20 tr (30/30)
20 tr + 10 2 hd sw (30 reps = 45/30)
30 tr (45/45)
30 tr + 10 2 hd sw (40 reps = 1.0/45)
40 tr (1.0/1.0)
40 tr + 10 2 hd sw (50 reps = 1.25/1.0)

11 min. 240 swings

5/5 x 1 (15/15)
5/5 x 1 + 10 2 hd sw (20 reps = 30/15)
5/5 x 2 (30/30)
5/5 x 2 + 10 2 hd sw (30 reps = 45/15)
5/5 x 3 (45/45)
5/5 x 3 + 10 2 hd sw (40 reps = 1.0/45)
5/5 x 4 (1.0/1.0)
5/5 x 4 + 10 2 hd sw (50 reps = 1.25/1.0)

11 min. 240 swings

end w/20 2 hd swings (30/30)

600 swings 28 min total.

The original name of these workouts was "1-2-3 to 1" because the workload is based on progressively training up to a 3 to 1 ratio. More versions to come as promised, as the advanced level workout equals 1000 swing reps in about 42 minutes (I still have to do the math) Oh, and wait until you get "The Hungarian Hundred Snatch Workout", also based on a 3 to 1 workload!