Sunday, May 20, 2012

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


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!


Ken White said...

Tracy, very nice work! Instructional and informative; with a little concentration, I was able to pick up the sequence and it all fell into place at the end. A power packed workout in a short time span!

Also read your blog from yesterday. THAT sure struck a nerve! People used to try to be nice to me and tell me they dont "see" me eat all that much. Well, it all counts. I ate the worst crap and more of it than 99 out of 100 of you out there and believe me, my body wasn't keeping any secrets.

Keep rockin', Tracy! I'll be eagerly awaiting your next post.

Tracy Reifkind said...


People want to believe that it's not the amount of food they are eating that is making them fat.

Seriously who could look a 500lb man in the face and think, can't be because he eats too much! Crazy huh?

Necia said...

Tracy, very nice workout. I was able to power through, including the bonus with a 25lb kb. Thank You!

Tracy Reifkind said...


Super! There will be more similar workouts, so the practice will come in handy

Hanelle said...

This looks great - thank you, Tracy! After mastering the roundabout I'm sure I'll manage these combinations as well. :) Out of curiosity - what size KB did you use?

Tracy Reifkind said...


I'm using a 14kg in this video and the new snatch video I posted.

I'm not ignoring your last training questions by the way, I just haven't gotten to them yet. tonight I hope, Friday morning at the latest. (I have the most energy in the mornings.

Hanelle said...

Thanks for the reply, I appreciate your feedback! Have a great day and weekend.