BChase
Total Posts: 854
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10-19-16 10:18 AM - Post#842697
I did it in 10 days straight. Worked wonders for adding conditioning and adding muscle.
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DanMartin
Total Posts: 20705
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donk
Total Posts: 7
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06-16-17 12:46 PM - Post#851361
Work out 1 June 1st
80#KB 400 reps in 78min
work out 13 June 15th
80#KB 500 reps + 135 military 30 reps in 41 min
Lots of sets of 10's and 15's
That is about as fast as I can go until a break through in grip strength.
Donald Kavanagh
Tucson,AZ
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donk
Total Posts: 7
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06-17-17 04:18 PM - Post#851398
Workout 14 June 16th
80# KB with 185 Front squats
43:40
Don Kavanagh Tucson, AZ
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Dan John
Total Posts: 12292
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06-17-17 05:03 PM - Post#851400
Interesting...
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 |
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donk
Total Posts: 7
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Today was workout 16
80# KB 500 swings, 15 chins at 270#
~46 min
Really noticed today that I recovered quicker and better snaps during workout
Tried reverse gripping the kettlebell for more reps
I do not recommend this. Feels awkward reaching back.
Don Kavanagh
Tucson, AZ
Edited by donk on 06-19-17 07:39 PM. Reason for edit: No reason given.
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donk
Total Posts: 7
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06-26-17 11:34 AM - Post#851780
All Done.
Goal: Increase work capacity for highland games and finish the challenge.
I dropped my time from 78 min to 38 min.
Body weight didn't change, lost 3 cm on waist measurement (bellybutton). Got 1 more rep on CoC #2.
Lots of 10 and 15 rep sets. I used an 80# KB. Higher rep sets I'd loose the snap at the top due to grip.
I did not take extended breaks between clusters. I just kept going
How do you think the extended break works? It occurred to me "waving" the heart might be worth something...
I rotated military press (135#), front squat(185#) and chins (~270#) or swings only.
Front squats were the easiest due to having a good forearm stretch that would help the swings
Chins were easier than expected because I mostly can only do singles and negatives.
Military press was the hardest. A good squeeze with hands and upper back work makes this taxing on what you need for the swings.
This is my third time doing this challenge.
Again, not disappointed with results.
Donald Kavanagh, Tucson, AZ
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Peter Canuck
Total Posts: 1
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07-04-17 01:22 PM - Post#852297
Hi, I am 56 years old and practice karate three times a week for the last 6 years. I have been training with kettlebells for the last three years. I had been progressing through Simple & Sinister but have had to stop the one handed swings due to arthritis in my right elbow. Always looking for a new challenge I decided to do the 10000 swing workout this summer during our summer break from karate. (Two handed swings do not bother my elbow.) I am on day three swinging a 20 kg bell (although the test results indicate I should probably be using a 24) and building volume. Next session will be four sets of 100.
My question has to do with recovery. Should heart rate be the guide therefore wait for the heart rate to fall to about 160-age before resuming the next set of swings? Just to be clear when I say set I mean set of 10 swings, strength movement, wait until HR falls to 160-age before the 15 swings, and so on.
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donk
Total Posts: 7
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Sure try it
or dont.
I am 34 and do not consider heart (between sets) as part of my recovery.
I believe there is a feel <-> need cycle.
You rest until you feel or need to and your need or feelings will be met.
Trying to write about the cycle...
This post is already too long when all I have to say is, do what you love.
Don Kavanagh
Tucson, AZ
4th glenmorangie
Edited by donk on 07-04-17 11:13 PM. Reason for edit: No reason given.
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PulledPork
Total Posts: 80
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This was my third iteration going through the 10k swing program. I'll keep this brief (hopefully). I did it because I had about a 3 week period between programs, so I thought it would be a good opportunity to give my legs a break from the heavy squat volume I'd been doing prior. Plus swings are usually a good tonic for the legs/knees, etc.
I condensed the whole program into 22 days, and my assistance exercises were double KB presses, pushups, and pullups.
Overall, this iteration was my least successful round of doing this program. It helped as an “active recovery†for my legs, however, I gained weight, and I don’t think I lost body fat. It made me very hungry, and I kind of fell off the wagon when it came to nutrition. I was pretty fatigued as well.
That being said, I took some time to go through my workout log and take note of some observations, which I've listed below:
1. This was my third time doing the program in a span of 18 months, and I think that played a role. By the third time, the swing wasn't as "inefficient" of a movement as it was the first time I went through the program. I suspect that might be why I was much more successful the first time I did it.
2. 10-14 days/5k swings is the "sweet spot" for the number of days/swings for me. I've noticed that after that, I start getting super hungry and the body composition improvements stop (usually because there is an uptick in caloric intake). Also, at that point, I find that I usually don't improve much in terms of 500 swing times. I think I can get good results by 'halving' the program.
3. Swings are still good to do as a 'tonic' for lots of squatting and other leg work. It usually makes my knees feel a lot better.
4. After re-reading some of the articles about the 10k swing program, I wonder if I might need to up the KB weight. My best 500 swing times with a 24 kg KB hover around 20 mins, but I wonder about the results with a 28 kg KB.
5. Compressing the program (i.e. reducing the rest days) is not a recipe for success. I tried it this time, and I just didn't feel good. I felt tired and hungry (and I ate accordingly). I think this taught me something interesting about how I recover. If my total volume ends up being around 6 hrs of training a week, I often recover better if I split it into 3 sessions with at least 48 hrs between sessions than splitting it into 6 sessions with 24 hrs between sessions.
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dogchild
Total Posts: 11
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Just completed another run of this program. I had cycled away from swings so the first week was absolutely very difficult. Last two weeks easier.
I used the 10/15/25/50 rep scheme from the article, with the "hike"/"throw"/"plank"/'b reathe' cues from here.
Weights varied with each set and increased each week. Started with 32kg/24kg/20kg/16kg in the first week and worked up to 40kg/36kg/32kg/24kg in the last week.
I did the Monday presses (working from 24kg up to 36 kg over the 4 weeks), Tuesday goblet/double kettlebell front squats (from 36kg up to 64kg total), Wednesday swings only, Thursday dips - added some weight in weeks 2 and 3 but back to no weight for week 4, and Friday ring chinups. The chinups were always done rest-pause as grip would be fried from the swings.
Workout times varied from over an hour (for the first day) to down under half an hour for swing only workouts.
I paired this with Dan's 3+1 concept of 3 protein shakes plus one meal. One shake was 2 scoops of whey plus almond milk, plus creatine (post workout). Next shake was 1 whey/1 casein + almond milk and was taken with ample fiber + probiotics. Final shake was 1 whey/1 casein + almond milk and was taken with 6 fish oil capsules. The meal I tried to include about 100g of protein plus as many vegetables as I wanted, but I wasn't 100% fussy about it. One day a week I would try to eat more "clean carbs" (potatoes, sweet potatoes, etc.) and one day a week I would eat one meal of whatever I wanted. Meals were timed out to occur between noon and 8pm, but this drifted later and later.
Other supplements: used ephedrine (bronk-aid) plus caffeine 5 days a week, weekends were taken off of stimulants.
Results: lost 11 lbs. 5" off waist (holy crap). Scale says I dropped 2.9% bodyfat.
Mistakes made: the last week dragged out because I was trying to do 48kg swings with two bells and it was just too much. I cut two workouts short in a row and had to replan and refocus my efforts. Workouts #15-16 were the offenders. I just finished my "Friday" workout on Monday this week. I saw my doctor and he adjusted my Thyroid dose this week as well, so I wasn't running on all cylinders.
I do think the 3+1 is a LOT easier than a full liquid diet, but about 80% as effective. I would recommend keeping up the fiber as much as possible while on this diet.
Edited by dogchild on 10-24-17 09:36 AM. Reason for edit: No reason given.
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Jason J
Total Posts: 33
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I've started this again, last time was June 2016. I've decided to do 250 swings a day. Bodyweight started at 215#. Today is day 4.
I started with sets of 15 & 35 reps with a 50# bell. My grip became the weak point. Yesterday I tried 15 left, 15 right then 20 2-handed. My grip held up well and I got the 250 done in 13 minutes. I then did TGUs: 50#,80#,105#,80#,50# each arm.
About 1 hour afterwards I deadlifted for sets of 5 and finished with 365# for a single. I then did back squats for sets of 5 and finished with 275#. I noticed that I was less winded on the back squats just 3 days into the swings.
Edited by Jason J on 04-19-18 09:29 AM. Reason for edit: No reason given.
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Boy Mulcaster
Total Posts: 1
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04-24-18 10:37 AM - Post#864805
My Experience with the 10,000Kg Kettle-Bell Swing Challenge:
I have just completed this today with the final 500 swings. It’s taken me about 7 days longer than planned due to illness, and the last 5 workouts were seriously beginning to drag. But overall, I’ve really enjoyed it and reaped some great benefits.
Firstly, some background. I’m 45, 6ft., weigh 90kg (200lbs), really rather fit (mainly after lots of circuit/bodyweight training) but something of a beginner both in barbell strength training and kettlebells. I’d done one lot of ‘Easy Strength’ that ended in March and during that time used the swing as part of the warm-up (75-100 reps on 20kg bell). So that was the extent of my proficiency with the bell.
So, like a fool I thought I’d transition straight into the 10,000 swing challenge! I started with a 20kg bell largely out of necessity. This was all I had at home and the gym only had 20kgs before a big jump to 32kg (more on overcoming this restraint later). So I thought I’d see what 500 swings felt like and, needless to say, after the first 500 I felt like death! Truly, it was harder than almost anything I’d done before. The 50s on rounds 4 and 5 were real ‘just hang in there and keep going’ efforts and by the end I thought, ‘Well, that’s that then.’ Mental strength is all very well but there’s no way I can put myself through that intensity for 20 workouts.
So I took a day off and then began to wonder whether it might be a bit easier next time, so I gave it another go, still not intending to do the full 10,000. And lo and behold it was vastly easier and I knocked 3 minutes of the initial time (34 mins down to 31 mins). And that was when I thought, ‘Ok, we’ll have a go at this!’
I stayed with the 20kg for a bit longer but after the second workout I realised I must, despite the evidence of Attempt One, be somewhat’ under-belled’. So my solution was to strap a couple of my wife’s girly weights onto the bell with duct tape to take it to 24.5kg (worked beautifully), and at the gym to start ‘waving through’ the 32kg alongside the 20kg. So I started doing the 10s progressively with the 32kg and the rest with the 20kg, and ended up by about workout 16 at the stage where I did 10,15,25 of all 5 rounds with the 32kg and essentially just the 50s with the 20kg. Home workouts were with the 24.5kg all through.
This worked really well. Firstly, the heavier bell really teaches you to real exercise control over your form, especially bracing the abs at the bottom and top of the movement. Secondly, the 50s (which can seem like purgatory by Rounds 4 and 5) feel almost like a warm-down after 25s with a 32kg kb. Almost. Not quite, you’re still pretty gassed and ready for a rest after each round.
As for results, well my weight stayed more or less the same maybe with a reduction of a few pounds but this might be as much to do with being ill for a week between workout 15 and workout 16. But almost within a week I was using an extra notch on my belt so I’m pretty sure I’ve lost fat and gained some muscle. Certainly, there’s a bit more room for manoeuvre in one’s trousers than there had been, my glutes feel like boulders and feel like they have taken on a live of their own! A few comments from my wife also confirm a visual change as well.
Work capacity I haven’t tested yet specifically but when on holiday in the mountains of Wales I found I skipped up 300-400m slopes carrying my 2.5 year old in a back pack on the back even on walks of 15-20kms. In fact, swinging a bell on a wet and windy Welsh hillside was a nice change to the gym. And carrying little ones for 10-20kms over rough terrain is a great way to complement swings; essentially a great ‘weighted carry’ and in many ways a similar movement working almost identical muscles (glutes, hips, back, shoulders)
Things I learned:
• That volume improves your swing no end. You become much more aware of which cues help you perfect your form. For me, flaring the chest to engage the lats meant my whole spine was kept in neutral alignment as well as helping to make sure your arms just swing like a pendulum. Although it is emphatically not a squatting movement, the same cue for the knees as a squat (make sure to push them out to a degree) helps keep you balanced in the right area over your heels. Look at the floor 9 ft. in front on the hinge and lift your gaze to just above head-height on the snap, just like a deadlift.
• The initial Workout One apart, they are not that exhausting in terms of breathlessness and fatigued muscles. In fact, I had almost no stiffness or lactic acid effects after 500 swings. But it does make you tired and tax the CNS. I was that bit more grumpy at times and, although it wasn’t completely to blame (I do boxing training once a week as well which is pretty taxing and then my daughter kept waking up in the middle of the night which meant sleep was an issue for the majority of the period) I think it did contribute to me not recovering from a cold as quickly as normal. Like an idiot I carried on initially until cold turned into fever which turned into ear infection and I had to just put my hands up, stop and take the antibiotics!
• I had no problems with motivation until the last 3 workouts. By then, I was just wanting to get it done and over.
• Don’t worry about times. Mine stayed within the 35-40 min range mostly I guess due to the fact that I was increasing the weight of the bell as I went. But really, you’re burning enough calories as it is, the key is the swings and getting them done. Gas out too early, and your technique and, I might suggest, your motivation as well as your health may take a hit.
• No problems with blisters…just stop complaining!
• 500 with front squats are easily the most taxing combination. Did. Not. Enjoy. That. No, I did not!
• And by the way, during this I made no concessions in terms of diet. I keep things more or less under control anyway but I didn’t either increase or decrease my calorie intake. Except on holiday; a lot more beer and huge amounts of food! If you do make some changes, I’m pretty sure the effects would be considerable in terms of weight loss if that’s what you want.
Overall, this has been a great experience. I’ve improved form, strength and mobility and feel somewhat bullet proof. You just walk different after 10,000 swings! Also, increasing the weight of the bell slowly throughout was a nice addition to the programme as is. (Sorry Dan; just can’t help tinkering! Although it was driven by circumstances as explained.) Now to test the additional power on the next round of strength training.
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Jason J
Total Posts: 33
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05-02-18 12:09 PM - Post#865031
I'm just finished day 12, 3000 swings in.
I got down to 9.5 minutes for the 250 swings with the 50# bell. I then changed to breath in through my nose and out through my mouth. I then got it down to 9.5 minutes doing that and now have changed it to the following for 5 sets:
- 15 left & 15 right with 50# bell
- 20 with 80# bell
I'm at 12 minutes with this, when I can do this in under 10 minutes I'll add in the goblet squats and presses between swing reps.
I've been travelling a bit the last 2 weeks so this has been nice to be able to bring my bell with the rental car to get my workouts in.
Jason
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Dan John
Total Posts: 12292
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05-06-18 10:14 PM - Post#865126
"I can't help tinkering."
It should be my middle name...
Great posts.
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 |
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Diablo
Total Posts: 7355
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08-28-18 11:25 PM - Post#869535
At the risk of being publicly intershamed, how might one arm swings work for this? I know grip is one of the missions on this. Was thinking on something like this;
30# KB
1X10 R, 1X10 L, 60 seconds
1X10 R, 1X10 L, 60 seconds
1X10 R, 1X10 L, 60 seconds
1X10 R, 1X10 L, 60 seconds
1X10 R, 1X10 L, 60 seconds
OR
30# KB
1X20 R, 60 seconds, 1X20 L 60 seconds
1X20 R, 60 seconds, 1X20 L 60 seconds
1X20 R, 60 seconds, 1X20 L 60 seconds
1X20 R, 60 seconds, 1X20 L 60 seconds
1X20 R, 60 seconds, 1X20 L 60 seconds
Going to try the second version as one cluster of 200.
30# cause that's where I'm at right now. Could be any KB really. Goblets with that same KB in between. I have a regular workout that I'm doing. Really like KB's for conditioning. Kind of chasing the 10K challenge sideways. Experiment kind of thing right now. I do one cluster of 1X20X5 3 times a week for warmup on my regular workout days. Then on off days I'd do a little chasing with one of the above clusters, the first one done two to three times, and probably just one run on the 200 rep cluster. Trying it out tonight.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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AlexRyshow
Total Posts: 1
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01-15-19 12:38 AM - Post#876542
Hi Dan,
what kettlebell exercises and programs do you recommend for long-distance runners (I'm preparing for my first marathon)?
Alexander, Belarus, Brest
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Kyle Aaron
Total Posts: 1911
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01-16-19 03:07 AM - Post#876600
what kettlebell exercises and programs do you recommend for long-distance runners (I'm preparing for my first marathon)?
Running.
Seriously. For that distance, KB won't be much help. It's like asking what sort of running routine a powerlifter should do. Totally different physical qualities at those extremes.
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vegpedlr
Total Posts: 1179
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01-16-19 09:46 AM - Post#876615
S&S or the DMPM
StrongFirst has tons on S&S and an active forum. Numerous threads, a sticky, and lots of discussion on the Dan Martin Program Minimum here.
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Dan John
Total Posts: 12292
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03-02-19 04:31 PM - Post#879095
Why Strong First has Dan Martin's stuff is a bit of mystery to me.
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 |
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DanMartin
Total Posts: 20705
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03-07-19 11:08 AM - Post#879308
I'm curious, but I would prefer if someone else checks it out and briefs me on it later.
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Upside
Total Posts: 185
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03-09-19 09:53 PM - Post#879421
DMPM has been referenced by people who frequent both this board and SF during discussions about GPP. vegpedlr has extolled its virtues and I have chimed in positively about my experiences with it.
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DanMartin
Total Posts: 20705
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03-10-19 03:34 PM - Post#879445
DMPM has been referenced by people who frequent both this board and SF during discussions about GPP. vegpedlr has extolled its virtues and I have chimed in positively about my experiences with it.
Strange as this may sound, I've been trying to limit my exposure online, obviously with mixed results. Naturally, I'm 100% a Dan John proponent as well as Dr. Ken. After that it varies. By being for someone or something online it tends to mean you're then against someone or something. Well that's just not the case.
Nothing bothers me more than an either or type of training focus. You have to find what works for you, and you have to keep trying.
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Upside
Total Posts: 185
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03-10-19 09:22 PM - Post#879454
It's understandable that you prefer to limit your exposure, but the thing that they wanted was the program. I didn't get the impression that they cared about who came up with it, it seems that the words "program minimum" have a way of piquing their interest since it's a Pavel phrase and all. It's gotten increasingly tribal at SF.
If someone claims to have success on "Lenny's Big Five" workout there are those who will inquire.
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blkjss
Total Posts: 2265
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03-26-19 08:51 AM - Post#880212
I did it in 10 days straight. Worked wonders for adding conditioning and adding muscle.
1000 swings a day? :-O
Savage indeed
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Cearball
Total Posts: 273
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