Tuesday, October 18, 2011

Swing Workout "One Minute Sets", Beg / Inter / Adv

Here is the workout I scaled for three of my Sat classes. I'm calling it "One Minute of Swings". Here I use five,, 40 rep swing combinations for 1 minute worksets.

In the first rotation the rest period starts out with the shortest interval, increasing by 15 seconds between each of the 5 one minute worksets, ending with only 15 sec before the 2nd rotation.

The 2nd rotation starts with the longest rest period, and decreases the rest intervals by 15 seconds between each of the 5 one minute worksets, again ending with a 1 minute rest before rotation #3.

The third rotation only give 15 sec, never longer, never shorter, between each of the 5 worksets, with a 1 minute rest before the next work set.

The forth and last rotation has NO rest between the five 40 rep sets, it's a continuous 200 rep swing set....OR as it turned out this past weekend a continuous 100 rep swing set. (I'll explain at the end)

Here's is my #1 "beginning level" warm up, shown in video, and another, #2 intermediate level warm up. Both of these "warm ups" are perfectly suitable as a workouts in themselves if you are not yet comfortable with swing sets up to 40 reps/one min long. Just repeat it 3 times for a total of 600 reps in about 30 minutes. These are all "equal work/rest" intervals (shown in parenthesis)




"One Minute Sets"

Warm up #1 (video demonstrates this Beginning level, working up to one last 1 min long set)

10 2 hd sw x 4 sets (15/15)
10 trans x 4 sets (15/15)
1 swing, 1 tr x 10 x 2 sets (20 rep sets 30/30)
5/5 x 2 x 2 sets (20 reps sets, 30/30)
10/10 x 2 x 1 set (40 reps, 1 min/1min) (repeat x 3 if this is your workout)

200 swings, 10 min

Warm up #2 (Intermediate/Adv level)

20 2 hd sw x 2 sets (30/30)
20 tr x 2 sets (30/30)
1 swing, 1 trans x 20 x 1 (40 reps, 1 min/30 sec rest)
5/5 x 4 x 1 (40 reps, 1 min work/30 sec rest)
10/10 x 2 x 1 set (40 reps, 1 min work/1 min rest) (repeat x 3 if this is your workout)

200 swings, 9 min




Rotation #1 (video, intermediate and advanced levels)

40 2 hd sw x 1 (1 min work, 15 sec rest)
40 tr x 1 (1 min work, 30 sec rest)
1 sw, 1 tr x 20 x 1 (1 min work, 45 sec rest)
5/5 x 4 x 1 (1 min work, 1 min rest)
10/10 x 2 x 1 (1 min work, 15 sec rest, start next rotation)

200 swings 7 min 45 sec.

Rotation #2 (Intermediate level)

40 2 hd sw x 1 (1 min work, 1 min rest)
40 tr x 1 (1 min work, 45 sec rest)
1 sw, 1 tr x 20 x 1 (1 min work, 30 sec rest)
5/5 x 4 x 1 (1 min work, 15 sec rest)
10/10 x 2 x 1 (1 min work, 1 min rest, start next rotation)

200 swings, 8.5 min

rotation #3 (Advanced level)

40 2 hd sw x 1 (1 min work, 15 sec rest)
40 tr x 1 (1 min work, 15 sec rest)
1 sw, 1 tr x 20 x 1 (1 min work, 15 sec rest)
5/5 x 4 x 1 (1 min work, 15 sec rest)
10/10 x 2 x 1 (1 min work, 1 min rest, start next rotation)

200 swings 7 min.

rotation #4 (Advanced level)

40 2 hd sw x 1
40 tr x 1
1 sw, 1 tr x 20 x 1
5/5 x 4 x 1
10/10 x 2 x 1

200 swings 5 min.


rotation #4, alternate (Intermediate and Advanced levels)

20 2 hd sw x 1
20 tr x 1
1 sw, 1 tr x 10 x 1
5/5 x 2 x 1
10/10 x 1 x 1

100 swings, 2.5 min

In my first class we did warm up #1, rotation #2 and #3, and alternate #4 for a total of 700 swings in just under 29 min.

In my own workout, after 200 16kg snatches and 226 12kg snatches, Meg and I did rotation #1, #2 and alternate #4 with the 16kg for a total of 500 swings in 18 minutes.

My 3rd and last Advanced class we did all of these rotations starting with warm up #2, rotation #1, #2, #3, alternate #4. A total of 900 swings in about 35 min.....and that was after 30 minutes of snatches!

I chose to do #4 alternate with Meg because that's all we had time for....and we ended up going 1 min over into the next classes time. I chose #4 alternate again for my last class because, well...you do the math! To be honest I didn't have a 200 continuous swing rep left in me at that point....although I'm completely confident my class could have done it...

I did however first do the same workout I did with Meg to end my own Thursday morning training two days earlier, except ending with the original 200 rep set, using the 16kg for a total of 600 swings, 20.5 min.

4 comments:

Maribel said...

Thank you for laying it out. This is a great routine.

Tracy Reifkind said...

Maribel,

wait until you see the one I sent Meg for your workout tomorrow! I don't think you guys will miss me!

Candice said...

Awesome, thanks for sharing! Can I ask why you didn't use your 1,2 swing ladder? That's my favorite :)

Tracy Reifkind said...

Candice,

I wrote out the answer and my stupid computer didn't post it...argh!

Anyway, I'll explain when I post the next workout video because it's a good question and I have a good answer! It was done on purpose, but feel free to incorporate it if you want to. It's a variation that will eventually make it into another "one minute Sets" routine.