10-04-13 06:33 PM - Post#784263    

If you guys are all nice, I might explain how to do this with another "protocol."

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

10-04-13 07:21 PM - Post#784265    

• Gabster Said:

Pretty sure Rogue fitness there in the US of A sell a very nice looking 24kg / 53# bell for about $62.

http://www.roguefitness.com/rogue-kettlebells.php

Log

10-04-13 07:48 PM - Post#784270    

• aussieluke Said:

That's only if you pick up in Columbus. Shipping to California will bring the total over $100.

Performance, Health, and Longevity

10-04-13 09:27 PM - Post#784275    

• Kyle Estle Said:

Well here in Western Australia any decent bell plus shipping will be over $200 so count yourself lucky

Log

10-04-13 09:33 PM - Post#784276    

Saturday: day 4

3 rounds with goblet squats. 300 swings.

Forgot about windmills or any other mobility movement.

Used HR monitor and between sets rested (walked around) until hr dropped to around 115. Felt about right.

Didn't record properly but after each set (including goblet squats) hr was around: 10/150 15/160 25/175 50/180

Will record properly next time.

Log

10-05-13 08:56 AM - Post#784307    

• Dan John Said:

Thank you.

Dan's 10,000 Rep KB Swing Workout
10-05-13 10:40 AM - Post#784312    

• aussieluke Said:

They had them in the heavier weights also and of course the handle was bigger, thicker also.
I commented on the 25lb for weight and still having a substantle handle, room...
My hands I wear a x lg work glove. Not sure if I would want the pinkie involved or not in swings.

Curious, question for DanMartin. What is your take on size of handle etc. I'd think you are, large sized hands.

"I live, I lift, I ache, I am." - "I don't mean to be rude, but...junk is for jerks" "No pain, no gain' isn’t a nursery rhyme, and 'only the strong survive" ...Etc... Had to put in this quote... Current Quote "Eat better, train harder, be tougher, think surer and rest morer." ~ Draper Dave Draper **** Age 73 Semper Fi... GAB

Edited by Gabster on 10-05-13 12:55 PM. Reason for edit: No reason given.

10-05-13 11:14 AM - Post#784318    

• Dan John Said:

You heard the man...simmer down now...

Mark it Zero.

Dan's 10,000 Rep KB Swing Workout
10-05-13 12:23 PM - Post#784320    

I didn't feel like beating myself up today with my 88 lb bell using 10,15,25 ladders so I decided to try this workout using a 55 for swings and a 70 for clean and press ladders.

I did all 5 ladders in a 10,15,25,50 format along with 30 cleans and presses on each side with the 70. Total workout took 44 minutes same as my age. The only time my grip was bothered was on the last two sets of 50, but the form didn't break down. After using heavier bells it felt like a toy.

Great workout, was sweaty but felt it ended at a comfortable stop.

If I did this again, I would use double 70 bells for presses and squats, pullups in a 2,3,5 format. For the swings, I would move up to a 28kg after the first week.

Loved the volume. 560 total reps, 31,700 lbs moved. And in a fasted state of 17 hours! Great stuff Dan.

Edited by BChase on 10-05-13 12:27 PM. Reason for edit: No reason given.

Re: Dan's 10,000 Rep KB Swing Workout
10-05-13 01:20 PM - Post#784323    

• Gabster Said:

I'm not Dan, but I know that I can't get my pinkies inside the handles on the old DD 'bells. The only thing I've noticed is that I sometimes brace them against the horn of the 'bell. Not sure if that's good or bad, but it happens.

Re: Dan's 10,000 Rep KB Swing Workout
10-05-13 01:35 PM - Post#784326    

• Gabster Said:

I've never given it much thought. The heavier the KB, the more room for my hands. That said, I don't use anything lighter than a 53 pound KB for two hand work so it's never been a problem.

Mark it Zero.

10-05-13 02:20 PM - Post#784331    

Thanks Jason and Dan for your comments.

Opinions are important, especially from those who do the work

"I live, I lift, I ache, I am." - "I don't mean to be rude, but...junk is for jerks" "No pain, no gain' isn’t a nursery rhyme, and 'only the strong survive" ...Etc... Had to put in this quote... Current Quote "Eat better, train harder, be tougher, think surer and rest morer." ~ Draper Dave Draper **** Age 73 Semper Fi... GAB

10-05-13 02:30 PM - Post#784332    

On this decision, doing the 10,000 swings, as nice as I can say this:
It's day 12 that sucks. So, don't be afraid to just take the 24 and do the 500 and not leap into anything extra. Tomorrow: repeat. Then, upgrade.

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

Dan's 10,000 Rep KB Swing Workout
10-05-13 08:26 PM - Post#784348    

Playing around with this a bit as I have a 24kg at work and 32kg at home.

Today:

10, 15, 15/10 swings with 32kg, total of 250 swings

1, 2, 3 reps Military Press (145lb.), total of 30 reps

Total: 25:15

Then, intermittently I'd do:

10/15/15/10, one set at a time totalling an additional 250 reps.

This was an easier route to 500 reps but doesn't follow the program as written.

This was a good workout and seemed far more manageable than 500 reps with the 24kg (based on the amount of swearing I did in my head).

"Every social association that is not face-to-face is injurious to your health." Nassim Nicholas Taleb

Edited by bryce on 10-05-13 08:30 PM. Reason for edit: No reason given.

10-05-13 08:41 PM - Post#784349    

Just occurred to me I should probably be swinging the 24kg but doing presses and goblet squats with the 32kg most of the time. Otherwise I'm just kind've doing them for the sake of it.

Log

10-05-13 08:45 PM - Post#784350    

I may be wrong, but I don't think there is a problem with doing them for the sake of it. The swings are the thing.

10-05-13 09:01 PM - Post#784351    

Well it's meant to be about getting stronger too. 5 x 1, 2, 3 (or less if doing only three rounds like I am) easy presses with a light bell once or a twice a week probably isn't going to do much.

Log

10-06-13 11:05 PM - Post#784406    

Wow. A week into 10,000 swings and I find this thread.

I am a kettlebell instructor at my AF Base; our Base Exercise Physiologist/Chief Instructor graduated from the Houston StrongFirst Cert and has trained us the "StrongFirst Way." He made it clear that I will use the 32kg kettlebell.

This past week, did 5 days of 500 swings following the "heavily edited" T-Nation article.

Monday's additional movement was double 32kg presses.

Tuesday was double 24kg front squats, as I was at home and did not have a second 32kg.

Thursday: single 32kg presses.

Friday: double 24kg front squats.

Saturday: swings only.

Also, I have walked most days with my wife, 3.5 miles over a local bridge. You know how that goes, if she ain't happy, I for dadgum sure ain't happy!

My grip was screaming, but has slowly gotten better. I fully expect it to be much better tomorrow. Am feeling good and honestly look leaner.

The first day was 41:09; Friday was down to a little over 30 minutes and Saturday's swing only session was 28 & change.

Just emailed Dan's long post to my .mil address and will thusly adjust the remaining 7500 swings.

Just my 2¢

10-07-13 10:41 AM - Post#784441    

As far as 5/3/1 and 10K swings, I am actually going to take a month off from 5/3/1 and just focus on the 10K program as written. I don't think I could recover well/fast enough to make either effective. I am curious to see if I can do the 10K swings for 4-5 weeks and pick right back up where I left off on 5/3/1. As in the article, I am hoping I see a favorable increase in my core lifts. I'm doing First Set Last from Beyond 5/3/1 and have 5 weeks of the 6 week cycle left, so I won't be doing the 10K until November.

10-07-13 01:47 PM - Post#784463    

Aussieluke, Yes, the plan is to get stronger and that what was missed. Well, this:

You take a weight or lift (pull up) that you struggle with and do a lot of reps with a hard weight on day one. On day twenty, it is easy.

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

10-07-13 02:29 PM - Post#784468    

I'm finding the 50 swings too much of an endurance.

Will keep trying, but I like the aerobic work of the 1-15-25. And threw everything on Saturday, including discus and javelin. I really like what is happening.

Did a bunch of extra 25 swings cuz of scoring in the niners game. Better than eating cheetos during the commercial.

10-07-13 02:32 PM - Post#784469    

Day 6 was a dog! And I'm with Gary... the 50s are my weak link, and all but the first set were broken into two sub-sets today. Hands didn't suffer as much though, and swings felt far more solid.

10-07-13 03:17 PM - Post#784471    

...also, I seriously considered doing the 10s and 15s with a 28 kg 'bell, the 25s with a 24 kg 'bell, and the 50s with a 20 kg 'bell as the 24s at work are horrid for swinging, but trained at home... still may do that tomorrow though.

10-07-13 04:38 PM - Post#784479    

That's a great option. You will see that I used that idea in my log, but t-nation wanted a single bell.

A good one:
48 K for ten
36 k for 15
24 or lighter for 25
20 or whatever for 50. You get the work in but the variation just sparks you.

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

10-07-13 05:01 PM - Post#784480    

It crossed my mind, too. The cues you provided in that post a few pages ago have allowed me to feel good about just using the 24 for now. Honestly, the only reason I didn't use that protocol was because I felt like I was going to be cheating on the last set by going to the 20. However, if it's condoned...

10-07-13 09:50 PM - Post#784505    

As you can see from my other thread my form isn't spot on, but I've been doing the sets of 50 from the start.

It was horrific at first and I thought I was going to smash something, but a few workouts in and grip is becoming much less of an issue.

Still not easy and I needed a bit of chalk yesterday as it's getting warm, but much easier than it was.

Log

10-07-13 10:31 PM - Post#784509    

Hope I'm not butting in, but I just logged on for the first time in a long time and found this thread. I am on day 6, 7,000 swings to go. I started on Monday, September 30 and have been going 2 on, 1 off since. The first workout was the hardest - I think the mental barrier was most of it.

I had to start off with a 60 pound KB because I didn't have a 53 pounder. I did three 500 swing workouts and was able to drop to a 53 when my the 2 new KB's I ordered from Perform Better came in. That first workout with 7 pounds less was a breeze. Well, not a breeze, but it was easier.

I've been posting my daily 500 on my facebook page just for accountability. I might post here if there's any interest in it. I've been tracking my time and my heart rate all along.

The first 500 I mixed in presses, doing a total of 100 (50 each side) with the 60. It took me 37 minutes to complete. My fastest time so far was the 4th session in which I mixed in dips (2,3,5 just like in the article) that only took 22 minutes.

Yesterday, I didn't do my swings until 7:00 at night (usually its in the morning) and it went great. I did my 500 swings with 100 presses (50 per side) in 25 minutes.

Today, feeling inspired by yesterday's performance I decided to up the ante and use two bells. I also did this because the outsides of my ring fingers are getting punished from the corners of the handle. I mixed in goblet squats again. I got all my sets of 10s with the two 24kg bells, 4 out of 5 of my sets of 15, 3 plus 10 reps of the 25s, and on the 50 swings I went 27 swings with double bells, then finished with 23 the first time, 20&30 the second round, 15&35 the third round, and 50 for the 4th and 5th rounds. I did 2,3,5 on the goblet squats (2 after 10 swings, 3 after 15 swings, 5 after 25 swings).

In the end I did double swings for 137 reps, and single bells swings for 363 reps, plus the 50 goblet squats. And I was as beat as in that first workout. But felt good. It took 33 minutes.

On the heart rate if anyone has any advice, I'll listen. I just waited until the monitor went down to 160 and started swinging again for the next set. In the end it showed that my average heart rate was 169, and maximum heart rate hit 179. I don't think I had any breaks longer than 30 seconds.

I'm not posting this to brag, but just to share my experience as a "regular guy" doing the 10,000 swings. I'm willing to attach a video for critique as long as any critiques come with both positives and negatives (not only what I'm doing wrong, but what you see that looks right as well).

If there's any other information that I can share about what this is like for me as I work towards 10,000, I'd be glad to share. I didn't know about Dan's suggestion to focus on diferent aspects of the swings in each set, but I'm going to start doing that in my next session. I would like to do 500s with TWO 24kgs, but that's just my personality. If there's a good reason not to do this please share it. I imagine that my body will provide me some good feedback on this too.

Hope I didn't hikack this thread. If so, I apologize. Not my intention. Thanks.

10-07-13 10:38 PM - Post#784510    

I have done the 500 with the 48, so I can do them two handed. This is a personal thing, but you might consider:
10
15
In between the ten and 15, do something else. I have a chart on my blog of a bunch of things you can do, but mentally, with the heavier bells, it is nice to just do 10-15, 10-15, with "something" in between and no set counting.

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

10-07-13 10:39 PM - Post#784511    

Crikey!

Feel free to post a video in my form check thread!

Log

10-08-13 08:14 AM - Post#784529    

Finding the grip quite challenging for 50 reps with the 24kg as well, so I'm doing it. Only 2 ladders right now, planning baby steps up to 5.

"Coyote is always waiting, and Coyote is always hungry."

Dan's 10,000 Rep KB Swing Workout
10-08-13 08:33 PM - Post#784590    

Ahhhhhh. NOW it makes sense!! After Dan's post that "unedited" the T-Nation article, I took the correct approach. 10 swings focusing on "to the zipper," 15 focused on "the throw," 25 on the plank, and 50 on the grip. In other words, build the swing and then hang on!

Doing all 500 swings with the 32kg.

Yesterday was the first time I got all of the "final 50" in one set, every time. Between swing clusters, did 2, 3, & 5 double 24kg presses.

Down here, summer shows early and sticks around late; today was the first really nice day of fall. Bluebird skies and 77 degree temps. WAAYYYYYY too nice to train indoors, so after each 10, 15, & 25 I sprinted 40 meters. What better way to celebrate a fine fall day?

What a glorious day! One of those days where everything feels right and you have an effortless GREAT training day!

Just my 2¢

Edited by WxHerk on 10-08-13 08:34 PM. Reason for edit: No reason given.

10-08-13 10:04 PM - Post#784597    

• Steve Rogers Said:

These sets of 50 seem to be getting easier on the grip each time. (Though still just as hard on the heart and lungs!)

Rest day today and my hands and forearms are SORE. And I've only been doing 300 swings each day!

Log

10-09-13 11:15 PM - Post#784699    

• aussiebg Said:

A few weeks ago I tweaked my lower left back and/or glute doing squat cleans and unfortunately this flared up a bit during the 2nd workout. I have rested for about a week and things seem back to normal do I am going to re-start the program, this time with the 16kg and see how things go.

Also, I'm thinking of doing bench press instead of dips (can't do them in home gym) and pushups (too light). Has anyone else tried this for one of the strength exercises?

10-10-13 02:37 PM - Post#784759    

Liked the first workout I did last week. This week I made a similar one with

10 swings, 36kg, 30s rest
2 front squats, 120kg
15 swings, 32kg, 30s rest
4 front squats, 120kg, 30s rest
25 swings, 24kg, 30s rest
6 front squats, 120kg and 110kg, 30s rest
50 swings, 24kg, 120s rest

Did four rounds this time. Awesome workout once again! Had to take some weigth of the bar on the sets of 6 on front squat to keep them pretty on the two last rounds. Going to something along these lines once a week or so.

10-10-13 03:00 PM - Post#784761    

I get workout amnesia following these workouts. In the workout I'm dying, afterwards I think that it wasn't all that bad.

Someone please tell me this is considered a bus bench work out. If this is the park bench then I need to find a park blanket workout.

"Every social association that is not face-to-face is injurious to your health." Nassim Nicholas Taleb

10-10-13 04:56 PM - Post#784767    

This makes me think this is not park bench:

"Only twenty days...once.

The rest of the time 75-250."

10-10-13 06:11 PM - Post#784772    

Right. Bus bench program...once, then access.

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

10-13-13 11:57 AM - Post#784942    

Day 11 done, and it was the best yet!

10-14-13 08:29 AM - Post#784969    

Re-started this whole thing tonight after my back finally felt like it was back to normal. Used the 16kg bell.

I pushed through the whole 500 reps although it was getting ugly on the last 50 rep set, not much "snap" to the swings!

I actually felt really good after the workout once I had caught my breath and the back is OK, although I will see how it is on waking up tomorrow.

10-14-13 08:30 AM - Post#784970    

• Jason Lake Said:

Jason, how are you starting to find the 50 rep sets and is your grip "surviving" longer into the workout?

10-14-13 11:06 AM - Post#784984    

Saturday's were much better, but I let the heart rate monitor guide me yesterday, stopping when my heart rate got past 180, and recovering until it dipped below 170. I still despise them though!

10-14-13 01:03 PM - Post#785005    

I think 180 and 170 are way too high. I really do...Try the 180 minus age and 160 minus age formula I discuss, I think, above. You want this to be ballistic, not exhaustive.

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

10-14-13 01:09 PM - Post#785007    

Absolutely, but my maximum heart rate is 210, so I'm trying to work around this. Interestingly, laying down doing correctives after the sets of 50 saw my heart rate dip below 110 in less than a minute.

10-14-13 01:09 PM - Post#785008    

...but I take your point, Dan.

10-14-13 01:30 PM - Post#785016    

• Jukka Said:

Used this structure on the swings, but I don't have a 36, so went 32 x 10, 28 x 15, 24 x 25, & 50 x 20. Total of 500.

Overall, I loved this, but the 20 is too light for grip work. Tuesday I plan to use the 24s on the 50s. The output 'felt' much greater. 2 days in a row could be pretty brutal, though - so may alternate b/w the ladder & the just using the 24.

10-14-13 04:49 PM - Post#785028    

• Dan John Said:

I tried 10 followed by press 1,2, or 3 and then 15, repeat. I went until I reached 250 swings and then had a few reps of the press left to reach 30 reps. I loved this, I felt so good that I tested my current 5 rep max and got 9 reps in. That's progress for me.

My weekends have been more about playing around with the template (keeping the front squat and press constant with 250 swings on the 32kg), the two workouts during the week have been terrible and done to the letter of the t-nation article.

"Every social association that is not face-to-face is injurious to your health." Nassim Nicholas Taleb

10-15-13 08:12 AM - Post#785070    

• Tyler Durden Said:

+1

"Coyote is always waiting, and Coyote is always hungry."

10-16-13 03:12 PM - Post#785175    

I'm on day 8. I was curious as to how everyone's diets are looking?

I lost the willpower to stick to my diet and have definitely been eating more pretzels, rainbow sherbert, licorice, bananas, and grapes.

Just seeing if its me or if the rest have stuck with their diet.

10-16-13 07:06 PM - Post#785195    

This workout is making me starving! My diet is crapola at the moment, but I'm not eating that much. Crap cheap food like cereal, toast and sandwiches. And have even been eating pasta for dinner.

Pretty sure I'm losing bodyfat though ...and I'm only doing 300 swings a day plus terrible sleep.

Log

10-16-13 07:22 PM - Post#785196    

• aussieluke Said:

I started on Monday night, second workout Wednesday night, and throughout the whole week so far I have felt my metabolism is "ramped up", I am "warm" all the time. Funnily enough I haven't actually felt more hungry than usual, if anything slightly less!