Friday, October 5, 2012

Thursday Just Swings w/ two simple workouts.




Thursdays are my one training day that I don't worry about anything else but swing routines.  I used to do some clean/pressing, but now mostly swings, but I will snatch if I'm working on refining a workout.  Tuesday mornings start my week off with a 45 minute class at 6:15am, the first 30 minutes is all swings. And lately I've had to design swing routines for a huge mixed level of students. Some only training with me for a couple of weeks/months, all the way up to my most advanced, 3 + years!

I wrap up my Tuesday class with 15 min of snatch training and then continue on (after class), repeating the snatch "theme" on my own, further refining it, or I practice my clean/squats, for another 45 min.  I finish my morning with private appointments, and one 30 min "L 2 Swing", and one 30 minute Beginning Swing class in Menlo Park from 11:00-12:00.

Thursdays I train here, in our garage gym, with a couple of my clients starting at 6:00am (I used to start at 5:30!), and finish at 7:45.  From 6:30-7:00 is when I usually video tape the workouts I post here on my blog and on facebook.  I start out repeating what I did on Tuesday morning, but better/different, I then tape the new and improved version for you all!  The rest of my mornings have more private appointments and my 11:00am Thursday afternoon group in Menlo Park.  By the time I get to MP the workout is perfect!  So perfect I usually repeat it one more time on Saturday, in my 9:30am Swing class!  Lucky me I have different people in all of my classes!  But even if one or two of them make it to more than one class a week, it's always different is some kind of way!

I've chopped this workout into 3 parts.  The first is a 3 minute warm up, video above:

10 2 hand sw x 2 sets (15/15)
5/5 x 2 sets (15/15)
10 tr x 2 sets (15/15)
3 minutes, 60 swings

(this order of swing progressions is a "learning" progression, not a workload progression)

I then went on to video tape the advanced version first!  I had already gone through it once with my 6:30 client and I knew I better do it again and get it out of the way, because it's hard!  (hard in a good way of course!)  I will post it last.

Second video is the workout more appropriate for those of you that know you can swing 20 reps, or are close!  Always take the rest you need, as this workout is mostly equal work to rest, but also includes shortened rest periods that will equal a 2 to 1 work to rest ratio.  Never feel as if you should be able to do all of these reps.  With regular training it will come in time, if you want it to.  Consistency comes first.  10-15 minutes 2-3 times a week.



Less advanced version, repeat twice for a 15 minute workout.

5/5 x 2 sets (15/15)
10 tr x 2 sets (15/15)
10 2 hd sw x 2 sets (15/15)

5/5 x 2 x 1 set (20 reps 30/30)
20 tr x 1 set (30/30)
20 2 hd sw x 1 set (30/30)

Here's the tricky bit!  This next time through decrease the rest period by half (15 sec), OR decrease your reps to 10 and take the 30 second break.


5/5 x 2 x 1 set (20 reps 30/15)
20 tr x 1 set (30/15)
20 2 hd sw x 1 set (30/15)

7 min, 180 swings x 2 plus warm up = 17 minutes, 420 swings

Advanced version, 4 to 1 work to rest, 2 minute sets  All rest periods are 30 seconds!  Yep! All rest periods!

10/10 x 1 set (30/30)
20 tr x 1 set (30/30)
20 2 hd sw x 1 set (30/30)

10/10 x 2 x 1 set (1 min/30)
40 tr x 1 set (1 min/30)
40 2 hd sw (1 min/30 sec)

10/10 x 3 x 1 set (1.5 min/30 sec)
60 tr x 1 set (1.5/30)
60 2 hd sw x 1 set (1.5/30)

10/10 x 4 x 1 set (2 min/30 sec)
80 tr x 1 set (2 min/30 sec)
80 2 hd sw x 1 set (2 min/30 sec)

21 min, 600 swings
24 min, 660 swings including warm up


In the full length version on Youtube http://www.youtube.com/watch?v=fzop7_9x1SE

warm up, 3 min, 60 swings
advanced, 21 min, 600 swings
less adv, 14 min, 360 swings
total, 38 min., 1020 swings...just sayin'

4 comments:

Brucedalai said...

Hi Tracy,

this is a realy great volume!!
Impressive!

Take care.

guy said...

Great practices, thanks for posting BossLady. I'm hooked on the 40 minute sinister workout, by the way!

Tracy Reifkind said...

Bruce,

Sometimes you gotta get in some volume!

Tracy Reifkind said...

guy,

40 minutes of Sinister? zowie! cool! Sinister really is a versatile routine. I had trained it for about 2 weeks and now I'm on to longer sets...as you can see in this video. But the one I'll post later this morning is a killer...just sayin'

I don't have a name for it yet, now that I think about it. But it's one I've done in the past, so I'll have to give it a name! Maybe "Long and Short"...hmn...