Wednesday, November 30, 2011
Roundabout Swing Ladders and the 20 kg
I haven't been training very many heavy one hand swings, not even with the 16kg! (compared to my two hand swing volume) I've got to focus more on even heavier one hand swings so I can eventually translate those heavier bells into my snatch and press training. Time for "Roundabouts"!
I designed a combination of swings I named the "Roundabout" and the intention of this swing combination was to help build my ability to swing a really heavy bell "one handed". I will include a link breaking down the Roundabout but here I write the breakdown of swings that make up one roundabout;
2 hd sw,
R one hd sw
tr 2 hd
2 hd sw,
L one hd sw,
tr 2 hd
1 roundabout = 8 reps
5 roundabouts = 40 reps/1 min
In one minute you should be able to complete 5 roundabouts. In 5 roundabouts there are 10 one hand swing (5 R, 5 L), 10 2 hd swings and 20 transfers (1 hd sw to 2 hd sw, or 2 hd sw to 1 hd sw). Here is the link to my original blogpost describing, but unfortunately demonstrates a different version (Oct 7, 2008!).
In this video I demonstrate the last set of my 2nd rotation and all three sets of my 3rd rotation. Each rotation I ladder up only the one hand swings with the lighter bells, but not with the 20kg.
12kg 5 rd ab (40 reps, 1 min/1 min)
16kg 5 rd ab (40 reps, 1 min. 1 min)
20kg 5 rd ab (40 reps, 1 min. 1 min)
12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
20kg 5 rd ab (40 reps, 1 min/1 min)
12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)
16kg rd ab w/2 sw (50 reps, 1.25 min/45)
20kg rd ab (40 reps, 1 min/ 1 min)
total time 18 min.
(repeat rotation #3 two more times for a 30 minute workout)
I only did three rotations because I had already done 490 20kg 2 hd swings and 305 12kg swings during the first half of my training. But I liked this workout enough to make it a main workout with my Saturday classes this weekend!
I teach the Roundabout in my "Programming the Kettlebell Swing" and I have also designed many variables to my Roundabout using ladders for the one hand swings, the two hand swings, and/or both. I've also designed workouts with"1/2 Roundabouts" I will post more variations, but I train all of them in my DVD "Roundabout 2.0" which I believe is available on Amazon.http://www.amazon.com/Roundabout-Reifkinds-Advanced-Kettlebell-workout/dp/B0054I4LRG/ref=sr_1_4?ie=UTF8&qid=1322661703&sr=8-4
Maybe I'll post a workout using my "Snatch Roundabout" too!