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!