Sunday, June 15, 2008

Tracy's Progressive Uphill Rep Swing Combinations, 8 minutes real time training

OK, I'm claiming these swing combinations as mine! I developed this progression of kettlebell swings in the beginning of my training as a way to build strength and conditioning, progressively.
This is how it works:
Two hand swings

Starting with the basic 2 hand swing. Two hand swing is the first KB movement I learned. Because it involves both hands, the 2 (hands) distribute the weight, therefore making the load lighter. Two hand swings with any weight are always easier than one hand swings with the same weight.

One hand swings.

Transferring at each rep is the first progression. Switching the load every rep makes the overall work that much easier. Each time you swith slightly different muscles come into play, this little rest allows the muscles to recover so you can keep going. (when I teach one hand transfers I start with the next progression)

One swing/One transfer. Of all my combinations, this is the one that truly started my style of combination training, here's why. One swing, followed by one transfer = 2 reps. In the beginning I counted these 2 reps as one, this distraction allowed twice as much work with what felt like the same effort. (I teach this movement first, using the "touch, transfer" method, then dropping the "touch" right over to transfers, FYI)

5/5, this is the next progression, transferring on every 5th rep. The more swings you do with one hand before transferring the load, allows more building of strength, including grip strength.

10/10, 20/20, 40/40. These progressions should be obvious, as they multiply the benefits of the previous progression.

Of course, these progressions can be broken down even further, but I'll save all of that for my book, when I write it!

8 minute progressive swing combination. One minute each progression, uphill.

Set #1 w/12kg

40 2 hand swings, 1 min.
40 transfers, 1 min.
20 one swing/one transfer (40 reps), 1 min.
5/5 x 4, 1 min.
10/10 x 2, 1 min.
20/20 x 1, 1 min.
40/40 x 2, 2 mins.

8 min work, 2 min rest

Set #2 w/16kg

20 2 hand swings, 30 sec.
20 transfers, 30 sec.
10 one swing, one transfer (20 reps), 30 sec.
5/5/5/5, 30 sec.
10/10, 30 sec.
20/20, 1 min.

3.5 min. work, 1.5 min rest

sets #1 & #2 uphill = 15 min.
sets #1 & #2 down hill = 15 min.
sets #1 & #2 uphill = 15 min.
set #1 downhill = 10 min.

Total workout 55 min.

4 comments:

Russ Beye said...

Tracy,

You've developed an awesome combination here! I never thought about the swing then transfer as two either!

On a side note, you have once again inspired me to get off my lazy butt and start training again! Don't know if you remember me, but I fell off the wagon in the beginning of year, and feel horrible for it. Your daily training sessions give me motivation to get out of the house and knock some kettlebells around seriously again! Thanks again!

Tracy said...

Hey Russ!

Of course I remember you! Are you still in Germany?

Kettlebells are the quickest way back, no worries, nothing to feel horrible about. I've put on almost 10 pounds, should I feel horrible? Well, I don't, lol. I feel thick and muscular, round and curvy...not to mention strong! I am what I am, and I like it.

You have done so much with your KB training, it'll all come back quickly, and you'll look and feel better than ever.

It's been a tough road for me right after my surgery, and forced time off at the beginning of the year, in fact I thought of you....didn't I send you and e-mail? If I didn't, I was thinking I wanted to. Can you e-mail me with your address? tracyrif@yahoo.com

fawn said...

My students are really looking forward to a "Tracy Style" workout! I can't wait to see you. We should talk soon.

Tracy said...

Fawn, I was just thinking I needed to connect with you to talk about our visit in less than 2weeks! woo hoo!

Anyway, I love the new picture, we will get tons of great pictures and video when I come, I'm so excited!