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  1. #1
    Eddie Howard is offline Junior Member
    Join Date
    Aug 2014
    Posts
    4

    Default Starting very slowly on CC but want to add Kettlebell swings

    Hi,following from a post I made some months ago I have been doing 4 (Not doing bridge or handstand stuff yet)exercises from CC,I am adding reps/sets slowly as I'm 54 and don't have an athletic background,I think I would like to add some swings,I have a 24k kettlebell,I can do around 15 swings but feel out of breath and my form goes bad if I carry on,should I do intervals?
    If so how many reps and how long to rest for between sets,or should I just carry on adding reps when possible?
    I think I need some cardio type stuff but don't have the time for long walks/runs etc.
    Last edited by Eddie Howard; 11-22-2014 at 09:57 AM.

  2. #2
    AndrewR is offline Senior Member
    Join Date
    Jan 2009
    Location
    Melbourne, Australia
    Posts
    1,328

    Default

    Swings will fit great with CC. Just tack them on the end of your workouts. I'd suggest if you can do 15 before form goes then do sets of 8-10 which will allow you to stay fresh and keep good form.

  3. #3
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
    Posts
    4,607

    Default

    From "Mastering the Hardstyle Kettlebell Swing" begin with doing 2 Hardstyle Kettlebell Swings followed by 30-60 second planks. Continue by doing 4 Hardstyle Kettlebell Swings followed by 30 -60 second planks. Move on to 6 Hardstyle Kettlebell Swings followed by 30 -60 second planks...Then 8, 10, 12 HS kettlebell swings. Find out where you sense form breakdown - say 12 reps. Then ratchet it down to about 6 reps and then 8 reps and finally 10 reps. Cycle up and down btwn 6 and 10 reps. Keep going but maintain strict HS technique. Stop when you feel you have enough without being completely out of gas on most days. Every so often GO FOR THE GOLD. Try do to hit 20, 30, 50 reps with good form. Mental toughness and superhuman willpower and focus does work as long as you don't go maximal every training session. Save it for days when energy is high. In time hitting those high reps get easy because your brain has the distinct imprint of you hitting those numbers more frequently. 20, 30 reps becomes familiar terriority

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