Tuesday, October 14, 2008

Monday 12kg speed

7:00am KB

I warmed up with my 6:30am client, a portion of her workout was 10 rep "I go, you go" for 20 sets so that equaled 200 reps, so I skipped the warmup to my own workout!

Work sets

40/48/40 2 hand swings, 3 min work, 1 min rest = 4 min. (128 swings)

40/48/40 transfers, 3 min work,
1 min rest
40/48/40 rep, swing/transfers, 3 min work,
1 min rest
5/5 x4, 6/6 x4, 5/5 x4, one hand swings, 3 min work (see video demo)
1 min work

3 combinations = 12 min total rotation x 4 rotations = 48 min. (1536 swings)

8 double bottoms up cleans w/2 12kg's, 30 sec work, 30 sec rest x 10 sets = 10 min. (80 dbl BU CL )

Total workout 62 min. 1664 swings

I've known that KB speed work creates an intensity different from heavy KB intensity, but intensity all the same! Well, wanting to get my body smaller, I know this is not ideal! So when I noticed that I was hungrier than usual later in the day....again being reminded that intense training induces a need for more calories, I may have learned my lesson! Long, slow, endurance is the name of the game......dang it!


Christine said...

I typically always do a 1:1 ratio with my KB sets - I read somewhere that's the best for fat burning. What's the difference with doing sets like in this entry, longer sets, shorter rest? How does it impact your body differently? Just curious!

Mark Reifkind said...


I have found that longer sets, regardless of the rest intervals make it easier to lose "weight"( regardless of composition). this is just my experience and your mileage may vary.
usually 1:1 work interval is the recommended "aerobic" mode BUT if the intensity is too high( from tempo or resistance)it can cause hypertrophy is the volume is high as well.
when one does longer and longer sets the intesnity HAS to come down, at least at first, just to get through the length of the set.this won't build muscle, or will even burn it, but that is the point.
the best way to know if it works for you is to give it a solid try for 4-6 weeks doing the long sets at least once per week.
I also recommend regular walks AND a once a week Overdistance walk( if you walk an hour walk 1.5-2 preferably on a n empty stomach.
old ultra marathoner tricks for teaching the body to burn fat for fuel.
hope this helps.

Christine said...

I did longer, lighter sets before I got the gymboss - since then, I've been a nazi about timing and the 1:1 ratio. I'll give longer sets a try for awhile - getting a little burnt out on the same old thing anyway! I've been all about the walking - well, until i got my bike, now it's all about the riding!

Mark Reifkind said...

as Louie says 'everything works, nothing works forever'. you have to keep making sure you are making progress and if you arent, switch something until you do. thats why its good to keep the variables down, if there are too many you may not know whats working when it is!

Kevin said...

I'm going to follow your lead. I've been working with a 16kg doing 2-hand swings and I'm up to 5sets of 40 reps for 15 min. I was going to switch to 24 kg but I'm going to stick with the 16 and go for more reps and a longer workout.
I need to lose about 25 lbs.

Renee Yorkievitz, RKC said...

Great insight! I am going to try lightening my swing load from 16 to 12kg as well. My thought was always to get stronger & increase my endurance by working on increasing the size of the bell & length of time I swing. It seems however, I am compromising my fat burning in the process. Will put this plan into practice (12kg) as well as longer sets & making time for more walks. Right now I walk once a week. Thanks!

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Hanelle said...

My poor mind is spinning ... :) I'm really keen to lose some size, so I suppose doing longer sets - as opposed to heavier/faster sets - is the answer, right?

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