Saturday, September 10, 2011

Tracy's Newest 10 rep Swing Combination, one and one, two and two (1/1 + 2/2) Revised!

(9/11) I finally came up with a official name this morning.....maybe it took writing it all down for the light bulb to go off. The new official name is "1, 2 swing ladder" it will be written in the future as "1/2 sw ld", one, two, swing ladder, one two swing ladder...that's it!

I've been using this new swing combination since last year thinking I would include it in some new material for a "Programming the Swing #2", but decided to share it now, publicly, because it's been such a great addition to my routines I didn't want to wait any longer.



This 10 rep swing combination fits inbetween "transfers" and "5/5", so the order is,

10 2 hd swings
10 transfers (H 2 H)
1/1, 2/2
5/5

One of the reasons why I haven't written about it is that I'm still trying to come up with a name for it besides "1/1, 2/2" (one and one, two and two)....it seems as if I could come up with something better and easier to describe it but I'm just lacking....so 1/1+ 2/2 it is!

Here's how it adds up to 10 reps:

1 swing R, 1 tr, 1 sw L, 1 tr, 2 sw R, 1 tr, 2 sw L, 1 tr. Ten reps total (see video)

All of my swing routines are based on 10 or 20 rep combinations, and previously the combination between one hand transfers and 5/5 one hand swings was "swing transfers". Swing transfers can only be used in 20 rep increments so as to evenly work both R and L. I needed something that could go into 10 reps evenly.....lucky me I swing a ton and came up with this 1 and 2 swing ladder. I love it when stuff works out!

As I mentioned I've been using it alot...alot, alot! It's just one more progressive variable to mix things up and make training fun! Here is a simple beginners workout using this combination, all work to rest ratios are equal. Whatever your skill or cardio endurance level choose the appropiate bell and it will be hard enough!

10 2 hd swing x 2 sets (15/15 x 2 = 1 min)
10 tr x 2 sets (15/15 x 2 = 1 min)
1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)
5/5 x 2 sets (15/15 x 2 = 1 min)

total 80 swings, 4 min.

20 2 hd sw x 1 (30/30 = 1 min)
20 tr x 1 (30/30 = 1 min)
1/1 + 2/2 x 2 (30/30 = 1 min)
5/5 x 2 (30/30 = 1 min)

total 80 swings, 4 min

10 2 hd sw, 10 tr x 1 (30/30 = 1 min)
10 tr, 1/1 + 2/2 x 1 (30/30 = 1 min)
1/1 + 2/2, 5/5 x 1 (30/30 = 1 min)
5/5, 10 2 hd sw x 1 (30/30 = 1 min)

total 80 swings, 4 min

10 2 hd sw, 10 tr, 1/2 sw ld, 5/5 x 4 sets (1 min. work, 1 min rest x 4 = 8 min.)

total 160 swings 8 min.

400 swings, 20 min.

Enjoy, there's more to come, much more!

20 comments:

Maribel said...

I love this one. Since the first time you did it I've use it all the time in my warm ups. It's kind of genius.

Tracy Reifkind said...

Maribel,

Compliments will get you everywhere!

Mike Mayle of Balance yoga came up with a brilliant little routine. Brilliant because it fits into my "100" theme. I'm going to get him to co star in a video showing it next week....a real ass kicker!

Tracy Reifkind said...

Maribel,

I think it's time to get a badass picture of you and a kettlebell for your blog picture! let's organize a time to get a good one!

Polyphemus said...

Terrific. I am humbled by the imagination you bring to progression issues. I never seem to come up with anything as interesting.

One question: at the end of each 4 minute round, do you put the same rest before the next (e.g. 15 seconds before launching into 30/30?) or do you do a pseudo-tabata and stick 60 seconds between rounds?

Thanks

Tracy Reifkind said...

poly,

in my training progressions the if the next set increases in duration then you only get the equal rest of the last set.

15/15 and then into 30/30 translates into only 15 seconds from the first set before you have to start the next 30 sec set, etc.

Polyphemus said...

Thanks. I figured that would be most likely. did the Dubl1/Duble2 yesterday to work into 5/5 and then 10rep single hand sets. Finished with a snatch ladder from 1 rep to 6 with holds at the top.

Can feel it this morning, but no ache.

Fuji said...

Hello Tracy!
This ladder is interesting :)

I waiting for snatch routine..
For the moment I do Hungarian 100 for beginners..
It's cool for me :)

Peter said...

This looks like a great workout. I'm definitely going to give this a shot.

As to the name of it, two things come to mind: Even Steven or Mirror Mirror.

Just a thought.

Note: I recently got your Mastering the Hardstyle Kettlebell Swing and it's a great resource. I've been swinging for a while but going back to fundamentals, thinking it through and consciously working on form is essential. Thanks to you and Mark for a great product!

Tracy Reifkind said...

poly,

gotta love those snatch holds!

Tracy Reifkind said...

Fuji,

I've got the hungarian hundred snatch on video...it's coming!

Tracy Reifkind said...

Peter,

If you think about how you swing when no one is watching, and then how you swing when you are testing in front of Pavel...hmmnn, I wonder which one is more precise?

Precision is not the goal 100% of the time, but not forgetting that speed and acceleration are the goal then we work a bit harder don't we? (hardstyle!)

"Even Steven", "mirror mirror", I like them better for routine names....don't be surprised if you see one of them in the future, lol!

Gayle said...

This swing combo is really fun! I tried it last night and the time flew by.

EszterCs said...

I'm sooo glad the Hungarian videos were finally delivered. We kept checking the mail tracking site with Gabor every day. :)

JenG said...

I agree...I loved this combo too! I am easing back to KB's after some back pain and this was GREAT. I will do it again today, adding a few more reps.

fawn said...

Tracy,
I know this combo! You showed it to me and my class in Saint Paul a couple years ago. You called it "one, two, ten".

fawn said...

ps. I am using the very combo in preparation for your special swing class next month. I call it "Tracy's Layered Workout". We all love it, or love to hate it... depending on the day.

Tracy Reifkind said...

Gayle,

Time flying by is one of the best parts about following a new routine!

Tracy Reifkind said...

Eszter!

Yay! The videos are outstanding, in fact we are going to be playing all of them in the window of our studio....hopefully it won't scare anybody away!

I owe Gabor "big time" I had no idea he was putting so much into them....very talented videographer, for sure.

Oh and now that I can see the exact workout again I'll have to put my advanced class through it this weekend.

Many, many, many thanks.

Tracy Reifkind said...

JenG,

You'll be seeing this alot in the near future so keep practicing. lol

Tracy Reifkind said...

Fawn,

That's right.....I did show it to you, and I was calling it 1-2-10! Well, it's official now, 1-2 swing ladder! that's the name!

I forget I always let you in on things first!