Thursday, December 22, 2011

Tracyrif's new "5 rep" Swing routine! A Prelude to the Christmas Day Swing Workout

Today I'm presenting to you 2 video demonstrations.  The first I explain why I'm really diggin' this new "5 rep" count addition to my swing training.  It all started a couple of weeks ago when my Tuesday class was treated to a 100 continuous swing rep workout (6 sets of 100 one hand post to come).  The following week, not wanting to kill them again, at least not in the same way (lol), I designed a "50" rep set swing all got the results of that one.  Next?  Well, since I always design my workouts in a progressive way, or a "regressive" way, it stands to reason 25 reps would be in order.

What? 25 reps?  But I only work in sets of 10's!

I loved that this challenge of designing a 25 rep out workout brought out my creative side and produced, yet another, seriously valid technique of training the swing....5 reps at a time!

The best way to time 5 reps is to start each work set "on the 15 sec" interval.  Which means that you start each set of 5 reps every 15 seconds.  (video demo)  In this workout I want you to experience what it feels like to swing short work/rest sets compared to longer work/rest sets.  In this first "5 rep" workout it is important that you stick to equal work/rest for the first rotation, even if you are capable of shorter rest periods....I'll give you options for those. Here's the workout;

10 sets of 5 reps 2 hd swings ("on the 15 sec x 10 = 2.5 min)
10 transfer swings (15/15)
10 "swing-transfers" (20 reps total), (30/30)
5/5 one hand swings x 4 = 40 reps (1 min/1 min)
6 minutes per rotation, 120 swings
repeat 4 times
24 min 480 swings

end the workout w/10 sets of 5 rep 2 hd swings ("on the 15 sec")
26.5 min, 530 swings

Intermediate and advanced level rest options;

2nd rotation, only 30 seconds after the lst minute long set before you start the next 10 sets of "5 reps"
3rd rotation, only 15 seconds rest between all sets (excluding the 5 reps sets, of course)
4th rotation....and here is where a second hand comes in handy....7.5 seconds between all sets....ALL sets!
end with 10 sets of "5 reps".

Have Fun, and I'll see you on Christmas Eve!


mollyfn said...

I just did this and royally screwed up - did 10 sets of each except the 5x5 because I finally realized it wasn't 10 sets. Then I started over. Thanks Tracy!

Tracy Reifkind said... the end of the day you did a ton of work! What's important? You showed up!

thank you!

guy said...

This is interesting, I will try it, I just dig on 1 & 2 min sets more. Does this make me a bad person ;)lol

Tracy Reifkind said...


no, that just makes you a lazy person, lol! Having to put the bell down and pick it up again is a lot more work! That was the point of this workout. to give you the comparison 50 reps done 5 at a time compared to the last set of 40 done all at once with and equal rest period.

There will be more variations coming in the future....of course.

At the end of the day it's all good.

Maribel said...

When we first did that 5 rep set I thought it was going to be so, nope! not at all what I expected.

Can't wait for what's in store tomorrow.

Hanneke said...

I didn't know if I was going to like this routine. I did it today after my clean and jerk long cycle, just to top it off.
Man I really liked it!! I love the short 5 rep cycle. It also felt really easy doing it with the 12kg after many trainings with heavier bells the last 2 weeks. I did use the short rest for all the sets. Sweet..

Tracy Reifkind said...


Now all I have to do is figure out which version to do in my first class and which version to do in the second...are you going to make both?

That may be a determining factor, lol!

Maribel said...

Yep, both...well, I'm coming at 6am and stopping when I start fading. ;)

Tracy Reifkind said...


This is really the first workout I designed as, kind of, a "practice workout! I didn't even count the swings! But...4 rotations of 120 = 480...oh, plus that last 50...520. Not bad for a quick 25 minute workout.

Tracy Reifkind said...

Maribel...fade? You?

Nadine said...

Thanks Tracy,
This was fun and the time just flew!
I twisted it: did 5 rotations and took 15 sec. rest between all sets (600 swings in 25 min) then finished up with the 10 sets of 5. I'm a little anal and like round numbers ;)

Merry Xmas!!

Tracy Reifkind said...

Nadine...if you can overcome being "anal" for at least one workout, try the 7.5 sec rest period! It's not that bad and it all "evens out" in the end!

Also, try doubles or a really heavy single for the 5 x 5 part of the workout.

More "5 rep" fun to come!

Tracy said...

Loving this workout! :) Not "easy" for sure, but definitely fun. I switched up weights every minute going from the 12kg to the 16kg and then the 18kg and then back down and back up and so on. Love it!

Tracy Reifkind said...


Glad you got a good workout. I like this workout and I will use it in one of my classes for sure.