Friday, June 8, 2012

Your Own Personal Trainer! Train along with me in true "The Swing" style!



I designed this workout yesterday just for those of you new, or relatively new to "The Swing".  It's a full length "On the Minute" workout (26 minutes long!), where I coach you through scaling the workloads to your own individual skill and abilities.  Although designed for beginners, you will see how challenging it is for every level!




Every set is started "On the Minute"

Part 1

10 reps x 2
15 reps x 2
20 reps x 2 (equal work to rest)
25 reps x 2 (more work to rest)
10 reps x 2

10 minutes = 100-160 swing reps

Part 2

11-15 reps
12-15 reps
13-15 reps
14-15 reps
15 reps
5 min = 50-65 swing reps

16-20
17-20
18-20
19-20
20 reps
5 min = 90-100 reps

21, 22, 13, 24, 25, 10
6 min = 100-125 reps

Total workout
26 min = 215-414 swing reps

You can see the large range of swing reps.  Throughout this video I give you all options to scale the workloads to your own ability, especially in Part 2.  Maybe Part 2 is where you start out?  I love this workout and it's sure to become one of my classic routines.

PS  "Swing weight bell" means a kettlebell that you currently working towards swinging 40 continuous reps, or one that you know you can swing for 40 reps (1 minute).

12 comments:

Jen said...

AWESOME!

guy said...

Cool a practice to rock the 24kg with!
Thanks BossLady!

Tracy Reifkind said...

Jen,

This is really the "Tracystyle Gold standard"! You should be able to use this video workout forever! You can use any bell weight!

Miss you.

Tracy Reifkind said...

Guy,

Perfect for 24kg practice! Exactly the purpose if you have already reached "equal work to rest"....besides, just because the 24kg may not feel "heavy" one day is not relevant to another!

Geez, the 12kg felt heavy as hell in San Clemente yesterday, but 12kg double snatches today? Not that bad!

Hanelle said...

Great new workout, thanks, Tracy! By the way, I'd still be grateful to hear your comments and thoughts on my previous workout question. In the meantime, I love doing fairly long workouts, and even like to do 2 wotkouts from The Swing back to back, with a 2 min break between. I'm quite comfortable with equal rest to equal work and it allows to me to complete the workout with a heavier bell than if I'd been going for a round of 7 or 8 minutes instead. The heavier weight gets my heart rate higher, but the recovery allows me to keep going - does it still count as endurance training? Oh well, even it if doesn't, I enjoy doing it this way. :) Thanks again, and keep well!

Tracy Reifkind said...

Hanelle,

I will look back to your previous questions since I have a little time (finally!) this morning. As far as what counts as endurance training...

endurance training for what? Longer swing interval workouts? Or for another endurance sport? There are many forms of endurance, but what is the end goal?

All training should be organized in some sort of thoughtful progressive way. I design my swing workouts with my own fitness in mind, and then the fitness levels of my students which start at the very beginning and meet up with my own skill and endurance level.

That's where all of these workouts come from. But as you can see, all of them are scaleable. This workout was challenging for me with the right weight, but it is a workout I would lead some one through that maybe has been swinging for only 1 month. Everybody is different, but most everybody wants to improve cardio strength as well as muscular strength. First things first though...most people just want to "get in shape", in other words, they are tired of being "out of shape"!

Tracy Reifkind said...

Hanelle,

now I can't find them. Would you copy them and email me? tracyrif@yahoo.com

thanks

Jen said...

Thanks Tracy. I am sharing with friends here. I've got the Tracy Fan Club going in SB. :)

Miss you too!! <3

beverly said...

Just finished. Arms resting on table as I type because I CAN'T HOLD THEM ANY HIGHER. Did the whole thing w/ new heavier kb.

I'm feeling it and MAYBE? starting to see it!

BONUS: Sweet kitty tail in the foreground.

Tracy Reifkind said...

Beverly,

Super! This workout is really the "classic" on the minute routine and never gets old as far as I'm concerned, because there is always a heavier bell!

But besides that, the same bell can feel different from one week to the next! It's the movement of the swing that is so dynamic....and you gotta show up consistently!

Thanks for your comment

Matt Schmitt said...

I'm not sure if you will see this, but I just had to thank you for this!!!

I just found this over the weekend and I'm so happy I did. Although this is very similar to workout #2 on the "Mastering the HardStyle Kettlebell Swing" DVD, I like the way this one is laid out a little better. Plus I like how it is all two had swings.

I just did this one last night, the was amazed that I completed 300 swings!!! I felt like a Rock Star!

I look forward to mastering this workout, then progressing to workout #2 on MTHSKS DVD.

Matt Schmitt said...

I'm not sure if you will see this, but I just had to thank you for this!!!

I just found this over the weekend and I'm so happy I did. Although this is very similar to workout #2 on the "Mastering the HardStyle Kettlebell Swing" DVD, I like the way this one is laid out a little better. Plus I like how it is all two had swings.

I just did this one last night, the was amazed that I completed 300 swings!!! I felt like a Rock Star!

I look forward to mastering this workout, then progressing to workout #2 on MTHSKS DVD.