09-11-12 08:36 AM - Post#746054    

Sounds like a plan. That is all I am doing now as well with the 32kg. 4 days a week, very brief. The pumps are like hindu pushups or down dog/up dog in yoga. It is a great warm up.

I also find that I eat cleaner on these minimalist programs. I don't get these hug hunger spikes like I would with longer programs.

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

Re: Program Minimum
09-11-12 01:54 PM - Post#746098    

The swings part of the PM can get a little intense if you're adding skipping rope, running in place or jumping jacks for active recovery. What will happen Murph, is I bet you'll blow through the 5 minutes of getups quick. What I did was moved to 10 minutes, 15 minutes and then moved up a bell. If you're not ready to get another bell, try starting your getups at the top of the movement, get down and get back up. As far as swings, just keep increasing the numbers until a comfortable stop. Don't rush, when ready, buy a 24kg.

Edited by BChase on 09-11-12 01:54 PM. Reason for edit: No reason given.

09-13-12 12:38 AM - Post#746337    

Yeah I blew through my 5 minutes turkish get-ups like they were nothing. I don't know whether I should increase the time, keep it the same, add an extra day of get-ups or upgrade to a heavier bell on my get-up days?

I really want to do the program like it's designed to be done.

I ordered ETK and a new 24k just in case I need to upgrade.

Murph

09-13-12 02:41 AM - Post#746341    

I don't remember what it said in the book but I think it was an example of a guy who added minutes to both the tgu's and swings.

And you can also add a day.

Once you feel good with the 16kg kettlebell you can switch in the 24kg kettlebell or go on rite of passage with the 16kg.

I have done the pm both by the book for a month...and 5 times per week for 50 workout days. In the later I changed the intensity every workout ofc.

My funky training log! http://www.davedraper.com/fusionbb/showtopic.php?tid/26288/tp/1/ (inactive) My new improved log! http://www.davedraper.com/fusionbb/showtopic.php?tid/30146/

09-13-12 07:55 AM - Post#746354    

• Murph Said:

Try using both. The first few reps go with the 24kg and if you get wobbly finish with the 16kg.

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

09-13-12 04:39 PM - Post#746432    

Murph, I hope you didn't pay the Dragon Door premium
You're right John, the first couple of reps will be wobbly, especially coming back down.

When I the PM, I did the TGU's and swings in the same day. 1/2 done.

I would add minutes until I owned the 16.

10-09-12 02:09 PM - Post#749109    

I cycle back and forth from ROP to the PM.

On the PM weeks I do 2 days of 10 minute TGU's and then Swings (around 10-15 minutes or 200-300 swings)

1 day I do Snatches and Presses on that week.

I love the PM.

"It's not about how hard you hit but about how hard you can get hit and keep moving forward!" www.knockdownfighters.com Original Strength L2 Coach

10-24-12 10:10 AM - Post#750416    

New to the board and have a question...

I'm doing the ETK program minimum and have been for 8 weeks. I'm new to all of this and started with a 25# KB. I also have a 30# KB and am about to move up.

I do 3X10 wall squats, halos, and pumps as in ETK, then 50 2-handed swings with a minute of active recovery (walk around or jog) for 12 minutes. This is Mon and Thurs. Tues and Fri I do the wall squats/halos/pumps and TGU with the KB on each side alternating for 3-5 minutes looking for slow form without rushing.

How do we know if we're using too light of a bell?

I'm male age 60 and working to rebuild my physical self. My wife at 61 is working to start the program minimum - probably a 15# bell to start with. She is currently working with goblet squats/planks/trx pushups and pulls.

10-24-12 06:31 PM - Post#750450    

Hey congratulations on starting the PM!

With swings (and everthing else) think quality over quantity. Its difficult to do sets of 50 with strict form, even with a relatively light weight. Try doing sets of 20, but really concentrate on your form. Read this great DJ article on how to really nail the swing:

http://www.t-nation.com/free_online_article/m ost_recent/the_metabolic_ swing

You may need to get a heavier 'bell, but the one you have may be good for a while longer, especilly if your generating sufficient tension during each swing. Its a good idea to practice some planks during the active rest, google the rkc plank to see a description of how to really generate tension.

If you find the getups are becoming too easy, you could just increase the time to 10 mins, or even longer.

If you do decide to get a new 'bell, I'd get a 24kg next, but like I said, you can do plenty with the one you have now. Best of luck with your training, and keep us informed with your progress.

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.

11-06-12 02:53 PM - Post#751916    

Thanks Pontyclun.

I've now shifted to doing 20 swings with 10-20 second active rest, for a total of 240 swings. Monday, Thursday, and Saturday. TGU on Tues/Friday.

There seems to be quite a bit to glean from the basic minimum. I desire to move on to cleans and presses but am pretty sloppy with the clean so I do two on each side on most days until I get them under control.

It's interesting how the answers to technique are in the ETK book and DVD.

Thanks again.

12-10-12 10:25 AM - Post#755865    

Pardon my entheusiasm but here goes...

Been on the Program Minimum for 14 weeks now. Still using the 30# bell and will continue until I purchase a heavier one.

This weekend I experienced some of the "WTH" factor. It may not seem like much to most on the board, but for me it was pleasing...

I moved a big rubbermaid tub that my wife uses for composting - weighs probably 100#. After doing hundreds of wall squats and thousands of swings over the past 14 weeks I found myself lifting the tub with an entirely different set of muscles - and none of my usual knee pain. The movement was actually easy and enjoyable - WTH this stuff works!

I also had to climb a ladder and work on the roof of my travel trailer. My balance was WAY better that before. This stuff is great!

Single leg KB deadlifts are something I've added just for fun on off days.

12-10-12 01:39 PM - Post#755891    

NICE!

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

12-20-12 07:53 PM - Post#757192    

I laughed that there were 9 pages of questions and comments about this program. I love it for it's simplicity. I've got a few friends that are "trying to lose weight" and I've got them all doing program minimum. I've told them to do that, then if they want to walk/run/ride/row or whatever else go for gold but make sure they are fresh for lifting. It's amazing how such a simple concept works yet generates soo many questions.

01-25-13 09:57 AM - Post#760601    

Just starting month #6 of ETK Program Minimum. Moved up from the 30# bell to a 24kg. The swings went from 20 per minute (then rest) for 12 minutes to get 240 swings. The equivalent volume is 12 swings per minute. That works for now. Mostly 2-handed but one set of 1-hand for each side per session.

No cleans yet but I'll be there soon - when the strength and stability get there.

The TGU with 24kg is pretty heavy. I get the step of cradle, roll and lift with assist from the other hand, and as far as "to the shoulder" but cannot yet get up to the elbow. Therefore I just hold it in the first two positions for 20-30 seconds each. It's getting stronger each week (3 weeks now) and my shoulders feel really good.

This board is a great influence. Thanks folks.

01-25-13 10:09 AM - Post#760603    

You bet...

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

03-18-13 09:14 AM - Post#765182    

The PM is a journey that pays off!

This weekend I had to crawl under my house. The crawl space is just high enough that you have to do some contortions to navigate. The moves all seemed to mimic pieces of the TGU. It actually felt pretty good.

A year ago I would have felt beat-up afterwards. Now it was easy. I feel like this has taken 20 years off of my age.

03-19-13 08:40 AM - Post#765287    

• Fred N Said:

Very good.

Mark it Zero.

03-21-13 09:15 AM - Post#765507    

That's not bad at all. I think we ignore simple things like this..

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

07-08-13 10:35 PM - Post#775970    

So, I was on the PM proper for three months, and moved to the ROP a few weeks ago. Honestly I'm considering going back on the PM, and maybe adding goblet squats or something.

Now I've broken my ankle, so I've got a little time to think about it.

Anyway, since this thread has been around a while, I'm curious how many of you have:

Stayed on the PM?
Stayed on the PM with modifications? What modifications?
Changed your already-modified personal PM?
Moved away from the PM?
Moved away from the PM, but went back, and why?
Anything else interesting about your experience with the PM?

Thanks,
Jason

07-09-13 03:43 AM - Post#775981    

I found that swinging after 10 minutes of getups is like nothing else in this world.

07-21-13 06:38 PM - Post#777267    

Hi Dan,

Been following your posts for awhile & read one of your books that i really enjoyed.

First quick question you mentioned in "never let go" about a book you really liked that contained a host of exercises including swingbells, i couldnt find it in the recommended reading section at the back of the book was it John Jesse - Wrestling Physical Conditioning Encyclopedia?

Right the main reason i am posting is regarding swings, do you feel they can address the bulk of an athletes needs for there sport alone & in themselves e.g ETK style?

I mean could an athlete work up to a 2x bodyweight deadlift as in your strength standards with them alone for example?

Thanks in anticipating (all other thoughts welcome of course)

P.S.
Also in case people start mentioning squats & deads on variety days i am asking about swings without any additional strength work, but you can work up to a single 48kg(beast?) bell.

08-19-13 09:36 AM - Post#780336    

Ask new questions in the Main Forum...this is a sticky for the PM.
Yes, John Jessee's book.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

11-21-13 04:27 PM - Post#788001    

Hi guys,

I am in week three of the program minimum now.

So far, I have lost so much fat that my girlfriend commented on it. This is surprising, becauese I did not change my eating at all.

I also got better at doing swings. Yeah, I know - what a surprise. Going for the hike pass has really helped me here.

My get ups got more solid, especially because the bell is a bit heavy. My shoulders feel really good.

What is getting to me though, is the monotomy. The workouts really start to bore me. The program minimum is only supposed to cover me until December, so this is not a problem.

Overall, I think this is going to be a success. :)

Cheers!

12-04-13 02:56 AM - Post#788864    

Right, the experiment is finished and here are my - totally subjective - results:

I got better at swings and get ups. This was to be expected but the benefits are still welcome.

I got into better condition and my shoulders feel much more stable thanks to the get ups.

Switching the wall squats for goblet squats was a good idea. My bottom position got better and more comfortable. I am looking forward to see what effect this has on my back squats.

I visibly lost muscle on my chest and my legs.

I think my movement got smoother and my hips have opened up a lot. The pump stretch worked fine.

The Program Minimum gave me lots of free time to spend on another project. This was the reason I chose to do it in the first place and it did not disappoint.

Overall, I think it is a good program in times of stress and to get away from stale training. I do not think I could do it for more than about six weeks, because I find it very boring.

Cheers!

07-27-20 05:09 PM - Post#900760    

• Pepper Said:

Wait, you lost muscle or fat?