One Hand Swing Practice Workout

Rotation #1

10 2 hand sw x 4 sets (15/15 x 4 = 2.0 min)
5/5 one hd sw x 4 sets (15/15 x 4 = 2.0 min)
5/5 + 10 2 hd sw x 1 set (30/30 x 1 = 1.0 min)
100 swing reps, 5.0 min

Rotation #2

2/1 swing ladder x 4 sets (15/15 x 4 = 2.0 min)
5/5 + 2/1 sw ld x 1 set (30/30 x 1 = 1.0 min)
60 swing reps, 3.0 min



Last rotation

10 transfer sw x 4 sets (15/15 x 4 = 2.0 min)
5/5 + 2/1 sw ld x 1 set (30/30 x 1 = 1.0)
2/1 sw ld + 10 tr x 1 set (30/30 x 1 = 1.0 min)
80 swing reps, 4.0 min

Bonus

5/5 + 2/1 sw ld + 10 tr (45 sec/45 sec x 1 = 1.5 min)
5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw x 1 set (1 min/done!)
70 swing reps 2.5 min

total workout
240 swing reps, 12 min

total workout w/bonus sets
310 swing reps, 14.5 minutes


I split this workout video into three parts, first because it's easier to upload to Youtube in sections shorter than 10 minutes.  Second because you can chose to repeat any of the rotations as many times as you like, or feel you need to, as a way of making the workout individual to your cardio endurance level, or skill level.  You can choose one rotation and repeat it, or you can train it in the order presented (with or without the bonus sets) and go back through it again, doubling your rep count and time spent working out.

In addition to rep count I've included, in parenthesis, the times of the sets w/rest when practiced at "equal work to rest", but always take the rest you need.  If you are not yet up to this level of cardio conditioning and strength, then I would suggest the first goal would be to complete an entire rotation, equal work/rest, and then take longer rest periods between the rotations.


I often us a variation of this workout in my classes, and these one hand swing combinations are standard in all of my swing training.  In this video I use the appropriate bell for me and it was plenty challenging!