01-20-20 12:54 PM - Post#892922    

Looking for fun ways to combine the two on non-lifting days. Goal is conditioning. For some reason, I can't think of a way to combine the two into some sort of fun pattern.

I've found that the ballistic hip hinge develops good explosiveness, and loaded carries develop core stability, both of which carry over well to MTB. I think even the work capacity DJ describes helps as well, though that gets confused with aerobic endurance.

Coupled with some basic strength moves, a la the DMPM, it's a great package. What I want is to separate the swings and carries from strength moves and spend some time on them this off season, but without interfering with the barbell work.

Thoughts?

01-20-20 02:51 PM - Post#892925    

Double Kettlebell swing and Farmer Walk has worked for me. Do it as a finisher after your barbell work.

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

01-20-20 05:21 PM - Post#892936    

Problem is both tax your grip. Unlike swings and pushups, where the pushups literally stretch your hands and forearms and help you recover between sets of swings more than if you did nothing at all, swings and carries use the same grip twice.

Log

01-20-20 05:52 PM - Post#892939    

• aussieluke Said:

True, so you need to rest a bit between the Farmer Walk and next set of swings.

Double Kettlebell Cleans and Rack Walks address the grip issue but work the upper back harder which might be better for some.

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

01-20-20 08:44 PM - Post#892949    

Thanks for the ideas, all. I want to separate out the swings and carries from the squats and presses I do on my barbell days. So here is what I did today:

10x10 H2H Swings
Rack Carry (left hand out, switch coming back)
A little walking and staying loose between each set of swings and carry.

Felt good, had a nice rhythm. But I should have worn my HRM to see how my HR responded and the total time. I want to keep it AG, and I might decide to go by time, doing as many sets as I can in 20 or 30 min.

01-21-20 02:13 AM - Post#892957    

Here are some squat free options I use:

Option 1: 10/10 single arm swing + press + reverse TGU (standing to standing). Set a timer for 20 mins and do AMRAP starting each set when your HR falls below a certain level (e.g 100 bpm)

Option 2: 8 snatches + waiter walk; 8 cleans + suitcase walk; 8 one arm swings + suitcase walk; swap hands and repeat; then 5/5/5 then 3/3/3

01-21-20 05:00 AM - Post#892958    

So recently I’ve been doing a short circuit for conditioning. It goes something like this. Broken down A1/2/3/4. A1 is doing my C2 rower for about 30-45 seconds, then A2 15 24kg KB swings , A3 jump rope for about 30-45 sec, A4 30-45 sec Farmer’s walk. I rest as needed between each but not too long. Then repeat. For lifting days I normally do this 3-4 rounds as a sort of warmup but as a strictly conditioning workout I guess you could do this for a set amount of rounds or a set amount of time. This is based on the equipment I have so it could vary based on available equipment...Works well

01-21-20 11:27 AM - Post#892973    

That's awesome JDI! That was my next question actually, how to combine swings, carries and the rower.

Here is a session once a week a couple summers ago:

5x5 Barbell Complex of:
Clean
Press
FSQ
Row
Push up (5-4-3-2-1 as memory device)

Short carry to rower between sets, then row 2-3 min.
Carry back, plank 'n' shank

It was fun, but tended toward a met con. I want something more AG that I can do on non-lifting days that won't interfere with recovery. So I need to wear my HRM to make sure I stay under the speed limit.

Swings and Carries Combos?
01-21-20 04:23 PM - Post#892981    

I know its not swings and FWs, but similar to JDII. A nice conditioning session I've been doing lately is twenty (20) hard stokes on the rower (1:35 / 500m pace), jump off the rower and then 20m Farmers Walks with 2 x 40kg bells. Rest as needed between sets.

I repeat until I have done 5k on the rower (normally just over 20 sets).

This is manageable at first and then creeps up on you towards the later sets.

Have been doing this about once a week and a butt kicker.

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Edited by Ramtrick Swayzbo on 01-21-20 04:24 PM. Reason for edit: No reason given.