how to structure a heavy swing day

[BuDWiZe]

recently i took on titan challenge and have started heavy progressions with the 32kg for TGU

i also read its good to have a heavy day with swings to as previously every week i had been doing just 24kg swings via 36:36 protocol

so ive decided to swing teh 32kg. i just did a test run to see if indeed i coudl swing it and i did 10 good reps and put it down

Im wondering whats a good formula for a good heavy swing day?

[Josef]

Perform your swings at the top of every minute. Start at 3x2,4,6. Add another series next week so it's 4x2,4,6. Build up to 8x2,4,6. Then build up to 8x2,4,6,8. Then 8x2,4,6,8,10. Upgrade to a heavier bell at this point.

If a heavier bell is not an option and you want to emphasize strenth, progress to 8x4,6,8,10,10. Then 8x6,8,10,10,10. 8x8,10,10,10,10,10. Finally 40x10.

Or you wish to emhasize more conditioning with this weight, try using the original progression with a higher multiple. First 8x3,6,9,12,15. Then 8x4,8,12,16,20. Do this all the way up to 7,14,21,28,35. I would highly recommend moving up to a heavier bell. But if it's not an option, implement the option outlined in the above paragraph. 8x14,21,28,35,35. 8x21,28,35,35,35. 8x28,35,35,35,35. If you don't have access to a heavier bell after 40x35, I'd suggest you find a better job.

But this is just my idea. I'm not an expert or a professional. If someone comes along who knows better, Id listen to them.

[Enthusiast]

This is GOLD. Thanks Josef. My anterior's just tingling with anticipation... or that monkey has returned.

[acu-man]

Josef, that's awesome help. I'm swinging the 32 now too. With these numbers are you talking 2 handed swings?

BuDWiZe, right now I'm doing sets on the minute for 12 mins., but I do 1 handed swings. I started with 5 L&R (ie. 10 per minute), and am adding 1 rep/minute each session till I get to 10 per minute L&R. I add 1 more rep per minute after the session I complete 12 straight mins with perfect form. The first few weeks I jumped from to 5 to 6 to 7, but it's taking me a few weeks to get 12 mins at 7/arm. Just wanted to offer another option.

David Beares
www.davidbeares.com

[sumit]

Josef, I dont understand your notation?
What do you mean by 3x2,4,6?

[mooserow]

Josef----on the 8/2-4-6---do you mean do 2 swings then do 4 swings at the one minute mark then 6 swings a t the 2 minute mark and then repeat? Hope that makes sense Thanks

[kbSagoo]

Originally Posted by sumit

Josef, I dont understand your notation?
What do you mean by 3x2,4,6?

If I understood Josef correctly when I first read the Titan challenge, these would be top of the minute swings repeated 3 times.

For example
0:00 2 swings
1:00 4 swings
2:00 6 swings
3:00 2 swings
4:00 4 swings
5:00 6 swings
repeat series one more time.

The following week add another series...4x2,4,6. Continue to add a series a week until you get to 8 series. After that drop back to 3 series but add a rung, 3x2,4,6,8 for instance.

[pull_man54]

I started swinging with the 32kg. bell. I decided to begin with 5x5, two minutes rest between sets. I plan to add a rep every session until I get to 5x10 reps.At that point I plan to go up to swinging with a 40 kg. bell which I still have to purchase.

In addition to the heavy swing day I will be doing a very light swing w/o with a 16kg. bell. I plan to do 100 swings, in sets of 10, for minimum time. I have a feeling that the strength day and the conditioning day will complement each other.

[BuDWiZe]

wow thats awesome Josef thanks
ive just orderd a 36kg Kb actually in prep for defeating the 32 in swings and im prolly 8 weeks away from doing the 32 getup then will move to 36 also.

acu-man. That was an initial idea i had aswell. but the first time i swung the 32 i did 1, 2, 3, 4, 5 ladders and rested the same amount of time it would have taken to do each lot . and when i did my light swing day with the 24 i pulled out 2 extra 36:36 sets and i understood why i needed a heaavier swing day as i now understand teh same for TGU's. in 2 weeks i feel stronger.

i think josef however has just layed out a masterful plan. i wonder if i shoudl also order a 40kg bell as there is a special on in australia at the moment 15% off

[Josef]

Budwize, stick weith the program for at least the next couple of months and report your progress regularly. Trust me, you won't regret it.

Mooserow and sumit, kbSagoo has it down.

acu-man, it's up to you about whether or not you do two or one handed swings. I've done it both ways. I mean, you're only limited by your attention span. You can do them hand-to-hand, half with one hand, half with the other, one right-one twohanded-one left a la Tracy Riefkind, or you can do them all two-handed. It's all up to your preferrence. Just make sure that every rep ios perfect. I prefer to do 20 perfect swings over 200 half-assed swings anyday.