"Besides the occasional yoga, do you only do K-bell SWINGS?if so i just think that is amazing.....I was just curious if you did any other routines. How long are your workout sessions and how many times/day do you workout
"Thank you for asking. Nothing comes before my swing workouts. When I started training I would spend 20-40 minutes practicing swing routines 2-3 times a week. Once you become skilled with the swing movement, it's only natural to want to move onto other skill, such as the kettlebell snatch, clean and press, and clean and squat. But the kb swing is the foundation to which all other kettlebell movements come from.
And speaking about "moving" weight! Sunday and Tuesday workouts were both based on one particular combination of swings I call my "Roundabout". Sunday I used the 20kg, yesterday I used the 16kg. Which was more fun? Both of them for different reasons! Here is the workout I did, and then the breakdown and explanation of both methods of using ladders and interval timing.
A "Roundabout" is a combination of 8 swing reps. One 2 hand swing (1), transfer swing to R (2), one R hand swing (3), transfer swing to 2 hands (4), one 2 hd sw (5), transfer swing to L (6), one L hand swing (7), transfer swing back to two hands (8), repeat. Five Roundabouts = 40 reps. 40 reps = 1 minute of swings.
Roundabout Ladder Workout
(warm up 120-140 12kg swings approx)
5 rdbt (1 min rest)
5 + 1 = 6 rdbt (48 reps, 48 sec rest)
5 + 2 = 7 rdbt (56 reps, 36 sec rest)
5 + 3 = 8 rdbt (64 reps, 24 sec rest)
5 + 4 = 9 rdbt (72 reps, 12 sec rest)
5 + 5 = 10, NO rest + 5 = 15 rdbt! (120 reps, 3 min set, no rest, 3 sets in a row!)
Now we rest a full 1 min rest interval. Repeat and start again with;
6 rdbt (48 sec rest)
7 rdbt (36 sec rest)
8 rdbt (24 sec rest)
9 rdbt (12 sec rest)
15 rdbt! (120 reps, 0 rest)
The reason why the last set jumped from 9 to 15 rdbts is because it's really two sets of 5 roundabouts, with 5 roundabouts completed through the rest period.
760 16kg swings (19 min work/ 6 minute rest)
12 complete sets, 12,160 lbs moved
Compared to Sunday's 20kg Roundabout workout:
620 20kg swings (16.5 min work/ 8 min rest)
9 complete sets, 12,400 lbs moved
Sunday's Roundabouts laddered up by 10 reps per set, laddering only the one hand swing reps, always followed by an entire minute of rest. A full minute of rest is luxurious! The longest set was 80 continuous swings (2 min work), a 2 to 1 work to rest ratio.
Tuesday's Roundabouts laddered up the entire 8 rep rdbt, INTO the rest period, requiring more continuous reps (more work) while taking rest away, which magnifies the work to rest ratio. Also take into account that the last 3 minute sets followed a 1 min 48 sec set with only 12 sec rest! That equals out to almost 252 continuous reps! Ouch! The work to rest ratio is off the charts! You can only try and average the workout as a whole, which is more than 3 to 1 work to rest (the last two sets = 4 to 1 work to rest)
Almost the same amount of weight moved, but with 25% less rest.
To calculate the ratio of the last two sets: 8 swings per Roundabout = 12 sec work. 9 + 15 rdbt = 24 rdbt = 288 seconds. 6 minutes was allowed in total = 360 seconds, leaving 72 seconds of rest. 288 seconds is 4 times 72....I think that's right!
I posted Sunday's workout w/video a couple of days ago, and you can find video demos of my Roundabout all over both of my blogs. You can also find how the Roundabout progression fits into my programs, and swing routines on my DVD "Programming the Kettlebell Swing".