Tag Archives: strength training

3 protocol that will force progress, regardless if you want to progress of not.

Morning All,
 
We all want progress, however it can be hard to get an idea of how to set up a session to achieve it.
 
Below are three protocols that you can use in the sam session or as stand alone ones to achieve, strength, strength endurance & conditioning (fat loss).
 
There will be some example lifts/workouts as well as the protocol.
 
The Strength Protocol:
 
The Protocol: 3-5x 1-2-3
 
– 1 rep, rest, 2 reps, rest, 3 reps, rest, add weight, repeat.
– Works well stand alone or as A1-A2 pairing
 
The lift(s): Deadlift & Press (any compound lift)
The Kit: 2 Barbells
 
A1 – Press 1-2-3
A2 – Deadlift 1-2-3
 
^^ Do 1 press, then one deadlift, 2 presses, 2 deadlifts, 3 presses, three deadlifts, rest, add weight, repeat for a total of 3-5 sets.
 
Aim to be done within 20-30min.
 
Easy on paper, however it’s quite the workout.
 
Strength Endurance Protocol:
 
The Protocol: 3x3min
 
Example:
 
The lift: Clean & Jerk
The Kit: 3 pairs of kettlebells (H-M-L)
 
3min C&J 2x32kg
Rest 2min
3min C&J 2x24kg
Rest 1min
3min C&J 2x16kg
 
^^ You could stick wth the same weight, I wouldn’t it’s just brutal. If you want this as a stand alone you rest 5min after the first 3×3, then repeat twice more with either the same of different kettlebell exercise, say swings or snatches.
 
The Conditioning Protocol:
 
The Protocol: 400m Repeats for 20min
 
The lift(s): Sprinting, Rowing, Loaded Carries – anything you can track distance
The Kit: Rower, Bike, Running Track, Prowler, Sand Bags, Barbells, Kettlebells
 
Example:
 
400m Sprint – note time (60seconds), aim to match or finish within 15% of that time (no slower than 9 seconds on top of first or fastest 400m time). Rest as needed. Repeat for 20min.
 
If done with loaded carries it might take you the entire 20min to do 1x400m total distance, if you miss the goal note how far you went and aim to beat that next time.
 
I’ve personally found a double kettlebell overhead walk for 400m is amazing for shoulder strength, stability and health, it’s just horridly hard.
 
As you can see from the above all three added together (1x strength, 1x strength endurance, 1x conditioning), you’d have a session just over 50min, with warm up and could down that would be about an hour in total.
 
Just lovely 🤗
 
Alternatively you can do them individually as well.
 
Take some time and try applying them.
 
You won’t regret it with the results they produce.
 
Enjoy
Ross
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The beauty of the ‘3-5’

Morning All,

Over the years I’ve encountered many a confused lifter.

Often all seeking the holy grail of programs.

You know the one, it is fun, constantly appealing to their ever changing whimsical attitude and allows them to live/eat the way they always have and get the results they desire.

Sadly like the real grail on the pure can attain this.

For the rest of us, the ‘3-5’ can and often is enough.

What is it?

Something adapted from years of old and is the brain child of experience, anecdotal, evidence and application.

All you need do is…

– Train 3-5 days per week
– 3-5 sets of 3-5 rep
– Using 3-5RM
– Resting 3-5min between
– Hitting 3-5 exercises each session
– With a body part frequency of every 3-5 days

Progression is very easy too, here is an example:

– Session 1 = 3x3x5RM
– Add 1 rep each session until you hit 3×5
– After this add 1 set and do 4×3
– Build to 4×5
– Repeat until you hit 5×5, then add weight to the bar and start over at 3×3

You can do this until 5×5 isn’t sustainable on that lift, then simply change the lift variation and begin again, simple.

You’ve also got the progression options of

– Reducing rest
– Adding a day (if you’re doing 3xPW, which is where you soul start)
– You can do 3 days on 1 day off and build up to 5 days on 1 day off (changing your training split).
– Changing the specificity of your training

The idea of ‘3-5’ is to show you just how easy training can be.

You could choose to do the 3×3 progression described above for a 3 lifts and have the other set at 5×5 for accessory work, there is so much variation and potential.

EG: 3×3 Prog = Front Squat, Push Press, Snatch Grip Deadlift

^^ Those might be in a Pull-Push-Legs rotation, meaning you’ve got 2-4 other lifts you can do on those days using 5×5 for accessory lift, if we took the DL day you might do the following:

DL – 3×3 prog
Chin Up 5×5
Barbell Curl 5×5

^^ The 5×5 can change session to session IF the deadlift is the main focus, be bold of the same exercises no more!

This is something so simple and effective that people will ignore it.

It is of course not the only training method in the world, there are literally thousands and they all work.

I could go on however I feel I may end up leaving some more confused, I apologise for my rambling.

If you’ve got any questions on this pop them below, I’d love to answer them.

Enjoy,
Ross

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Volume & Intensity with a twist.

Lift a lot while also lifting heavy too.

Morning All,

I had a random thought last night while staring out of the window after reading some rather interesting information about knee alignment.

They had nothing to do with knees.

The thoughts were of a potential protocol for you to consider if you’re looking for something a little different than incorporates both volume & intensity.

Here is the premise:

Movements
– 2-4 exercises per session (2 compound, 1-2 accessory*)
– Compound focus
– *1-2 Accessory lifts (isolation), time providing

Rep/Loading Schemes
– 5-3-2 x75%
– 1-1-1 x85%

Rest
– None between rep sets: 5-1-3-1-2-1-rest
– 3-5min after each fully complete set
– Repeat for 5 rounds

You will find this gives you 50 reps at 75% 1RM on one lift and a solid 15 at 85% on the other.

It will seem easy on paper, however it’s not.

The overall idea is to progress and you can do so in the following ways on the main two lifts:

– Add in extra waves (volume progression)
– Increase load (intensity progression)
– Reduce rest periods (density progression)

Just ensure progress is being made

There is nothing unique or special about this, it’s just playing with intensity ranges on the single rep lift.

You might set something up along these lines (based on typically week):

Day 1 –
A1 – Squat 5×5-3-2×75%
A2 – Press 5×1-1-1×85%
B1 – Chin 6×6-8
B2 – Lateral Raise 6×10-12

Day 2 –
A1 – Bench 5×5-3-2×75%
A2 – DL 5×1-1-1×85%
B1 – Barbell Row 5×10
B2 – Hamstring Curl 5×12

Day 3 – Off

Day 4 –
A1 – Press 5×5-3-2×75%
A2 – Squat 5×1-1-1×85%
B1 – Pull Up 6×6-8
B2 – Lunge 6×10-12

Day 5 – Off

Day 6 –
A1 – DL 5×5-3-2×75%
A2 – Bench 5×1-1-1×85%
B1 – Barbell Row 5×10
B2 – Dips 5×12

Day 7 – Off

If you didn’t have time to do the accessory lifts you may end up with the following acceptable tweaks:

Day X – Option 1
A1 – Squat 5×5-3-2×75%
A2 – Press 5×1-1-1×85%

Day X – Option 2
A1 – Squat 5×5-3-2×75%
A2 – Press 5×1-1-1×85%
A3 – Accessory Lift – reps between 4-6

Of course you don’t have to use the lifts above, you can use any variation of the lift, instead of deadlift you might use Snatch Grip Deficit Deadlift, instead of Bench you might use Incline Press, and so on.

You get the idea.

Something worth remembering is that the single reps lifts all want to be done with crisp form, there is no sense in being a hero.

My advise would be to pick your lifts and milk them as long as you possibly can, or stick with them for at least 8-12week minimum.

As you can see there is plenty of scope for progression.

If it’s not for you then that’s cool, if you fancy giving it a go, just be sure to stick with it for the prescribed time above, ideally longer.

Enjoy,
Ross

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Becoming a Bear

The Russian Bear!
 
A simple yet sinister protocol.
 
Doing it you will achieve the following:
 
– Strength
– Lean mass gain (nutrition provided)
– Mental fortitude
– Movement skill (good form providing)
– A lesson in humility
 
This was something I found many years ago while reading the book Power to the People – Pavel Tsatsouline.
 
His protocol recommendation is picking two lifts to focus on and doing 2 sets of 5 (*1x5x100%, 1x5x90%),5 days per week, the workouts take 25-35min tops.
 
*It is suggested that you start off at 80% of your 5RM and add weight in a linear fashion, there’s no sense in going too hard too soon. Build up over time.
 
It’s a strength focused work ethic.
 
I’ve run it several times over the years and do more than two moves, putting in squats, chins and so on. I found 5 lifts was about right for me when done 5 days per week.
 
Over that time I also found that aiming for 10 total working reps was good as well. This allowed for my bodies natural ebb & flow.
 
Some days would be 2×5 as above, others would be 3×3, some 4-3-2-1 or 5-3-2, it added some variety.
 
However all in the name of maintaining and/or increasing strength while I trained for other things (combative sports).
 
If your goal is pure strength, give that a go, however if you want or need to add some serious slabs of muscle and overall weight to your frame then the Russian Bear is for you.
 
Here’s how it works:
 
Pick two lifts – my recommendations are the Deadlift & Military Press.
 
Why?
 
They are both test of strength where you need to overcome the initial inertia to get the weight moving, not to mention you can pause each rep at the bottom of the lift for even more strength progress.
 
Once you pick your two lifts to focus on you do the following:
 
– 2×5: 1x5x100%, 1x5x90%
– As many set as possible of 5×80% of first set of 5.
– Aim to hit 15-25 total back off sets
– Rest 30-90 seconds per set
– Always have 1-2 reps in the tank, don;t go to absolute fail
– When form starts to go, stop
– Train 3x per week
 
The benefit of this style of protocol is in it’s massive amount of volume.
 
It seems easy on paper, don’t be fooled though.
 
Once you hit the top end back off sets (25), you could change the lifts or increase the weight – I recommend a deload or week off before starting it again though.
 
You might be tempted to do all 3 days per week using this protocol for both lifts, you can however it’s potentially not smart.
 
Here is my recommendation for it:
 
Day 1 – Deadlift 2×5 (PTTP style), Press 2×5+AMSAPx80%
 
Day 2 – Press 2×5 (PTTP style), DL 2×5+AMSAPx80%
 
Day 3 – Deadlift 2×5 (PTTP style), Press 2×5+AMSAPx80%
 
This will be more than enough for most people.
 
Should take between 45-90min to complete
 
Over time you can build up by adding weight and sticking with the above suggestion or start doing bear deadlifts 2xper week.
 
Day 1 – Deadlift 2×5+AMSAPx80%, Press 2×5+AMSAPx80%
 
Day 2 – Press 2×5 (PTTP style), DL 2×5 (PTTP style)
 
Day 3 – Deadlift 2×5+AMSAPx80%, Press 2×5+AMSAPx80%
 
Eventually working to all three days being volume ones.
 
^^ If you did that I’d be tempted to stick with the same loading, not gospel, just sensible. The first option is preferable as once you hit the max back off work you can increase the overall load.
 
Many will not like this due to it only having two lifts, adding in one extra accessory lift for some token reps isa acceptable, however it’s up to you.
 
Just something to consider.
 
Enjoy,
Ross

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5 exercises you’re not doing that will change your life.

 
In the modern age the mentality of training is heavily influenced by body building.
 
Now don’t get me wrong, there’s nothing bad about this, however not everyone wants to be one, some want strength, others want performance and a few just want to move better and enjoy life.
 
Give the influence of BB’ing most peoples training is constructed around open chain isolation exercises.
 
Again, nothing wrong with this, however there’s so much you than you know.
 
The 5 movements below will literally change your life in the following ways:
 
– Add slabs of lean muscle
– Build strength
– Increase mental fortitude
– Strip fat
– Improve movement patters (mobility, flexibility etc)
 
Be prepared, chances are you don’t do these at all.
 
1 – Clean & Press
 
2 – Turkish Get up
 
3 – Loaded carry (farmer walk, bear hug, overhead hold, sled drag, prowler push)
 
4 – Rope climbing (or climbing in general)
 
5 – Front Squats
 
Why these 5?
 
Apart from he fact people don’t really do them I will list some benefits in correlation with their number:
 
1 – Explosive power & strength
2 – Full body coordination, improved ROM, stability, strength
3 – Conditioning (strip fat), strength, stability, mental toughness, power
4 – Helps you climb trees to get down your kite
5 – Strength, stability, ROM, posture
 
Now there is one movement that you may feel also needs to be in there and I’d agree, the deadlift should be in there as well.
 
6 – Deadlift – snatch grip variation especially :3
 
You’d be surprised the body you could build doing those exercises, however many of you won’t because they don’t fall in to the norm and fit the status quo, shame.
 
If you’re one of those who has the courage to brea away from the norm here’s a protocol you can use to make that change you’ve been looking for –
 
*Number to correlate*
 
– 5-25 total reps per movement (1,2,5,6)
– 80% + 1RM loading
– 10-20min total distance covered (3/4)
– Train 2-5 times per week
– Session length 45min tops
– Track everything and aim to progress where you can
 
Seems simple, however you have your movements, you can choose to do them with dumbbells, barbells, kettlebells, odd objects and much more.
 
Just aim to break the norm if you really want to get some results.
 
Enjoy,
Ross

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A little known fact about Kettlebells

I’m sure you’ve heard of kettlebells.

They’re great, Tony would approve, especially after earning your stripes to increase the Pood you use.

Pood = measure of kettlebell weight.

There are only half pood jumps, which is 8kg, meaning as you may have guessed 1 pood is a whole 16kg.

Did you know in Russia you use standard bells:

1 pood = 16kg – The Rabbit

1.5 pood= 24kg – The Fox

2 pood = 32kg – The Badger

2.5 pood=40kg – The Bulldog

3 pood=48kg – The Beast*

*The beast & bulldog are known names, some kettlebell practitioners came up with the other three which seemed to stick in the community. Plus they sound cool.

There is no 4kg, 8kg, 12kg, 20kg, 28kg, 36kg or 44kg kettlebell in the mood system of measuring. Obviously you can buy these weights as they are sold by plenty of manufactures, however do you know WHY the poods are set the way they are?

Have a think.

It’s because you have to earn your stripes by increasing the volume with the lower weights before taking the leap of faith and that massive 8kg jump to the next one.

Now I know what you might be thinking.

8kg is a massive jump, and you’re right, it is, however it means that you have to spend a decent amount of time building your strength through various kettlebell movements, not to mention exercise options to help your body bridge the gap from one bell to the the next.

If we take the strict press as the example.

You might easily be able to press 24kg with ease, perhaps for 5 solid reps, however you won’t get near the 32kg for one, or so you think.

Enter training techniques to close the gap.

  • Upping volume – turning 5 reps in to 10
  • Utilising eccentric overload – push press the 32kg and work the negative portion of the rep with pauses at certain stages of the lift for 3-5 reps
  • Implying yielding & overcoming presses with the 32kg

There are a lot of options, that’s only three potential ones without even looking at static holds overhead,  floor presses, windmills, get ups and other such movements.

Thankfully we live in a world where there are 4kg and sometimes 2kg jumps between each kettlebell.

Feel free to progress through them however you choose, however it you want to do it the Russian way, acquire the 5 bells above and be prepared for one hell of a journey to the most impressive 48kg press.

Enjoy,

Ross

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4 techniques to getting stronger.

Let’s be honest, who doesn’t want to be considered strong.
 
Being strong is awesome.
 
It makes you more robust, improves your health*, changes your quality of life and above all else it looks pretty bad ass.
*Provided your nutrition and overall lifestyle isn’t self destructive.
 
Strength is a funny thing.
 
You’re either strong or you’re not and to what degree of strength you have simply boils down to wha you need it for, after all, strength is simply the ability to perform a given task much like fitness.
 
So how strong s hold you be?
 
As strong as YOU need is the answer.
 
Okay, enough philosophical thoughts.
 
Time for some techniques.
 
1 – Paused Reps
 
A classic that is still relevant to this day.
 
It’s great for helping you generate and more importantly hold tension in a lift, plus it will get you over sticking points.
 
You simply pause your rep in one or more locations throughout the lifts ROM, it’s that easy.
 
Most will pause at the hardest part of the ROM, in a squat this would be at the bottom as coming out of the hole is hardest for most people.
 
For a deadlift you may choose to pause mid shin, then continue the lift.
 
My recommendation is to do anywhere up to 25-30 total reps for this style of training, that could mean 5×5 or 12×2, perhaps only 3×3 or 4×4, you pick your poison.
 
2 – Singles
 
Another classic, however there’s a slight twist.
 
Again you’d do well to limit the total reps to around 25-30, however here is how you might set it out:
 
– 1 lift per workout for this protocol
– 80-90% 1RM load on the bar
– Perform 1 rep on the minute every minute (EMOM)
– Stick with a load % until you can hit all 30 reps, then incase load of change the lift variation
 
The idea of this is to build volume at a decent intensity level, having to start each rep will help you groove the form and the skill of the lift.
 
My favourites for this are the Deadlift and Presses.
 
3 – Speed Work
 
Increasing your rate of force development (RFD) will help you get stronger as you’ll find you may already have the base strength needed to make a lift, however you’re just too slow.
 
Dave Tate speaks about this at length at Elite FTS, check out his work, it’s mind-blowing stuff as he is crazy smart.
 
Back on topic, speed work.
 
You take 50-65% of your max and perform sets of reps as explosively as possible (ensure good form).
 
You’ll find the 25-30 rep total is again a good bench mark to go for.
 
Concentrate on making each rep as crisp and fast as possible, you will also be limiting your rest, top end being 60 seconds, no more.
 
This method is great for not only boosting RFD but also getting in a good amount of volume in a short space of time.
 
You may think that this won’t help you get strong, it will, trust me. Most strong people are actually pretty fast, just watch any world record lifts and you’ll find the majority look effortlessly fast for the most part.
 
4 – Eccentrics
 
Yet again another tried and tested method.
 
Loading up an exercises will over your max with 110-130% of 1RM and lowering it as slowly as possible is great for helping you break through plateaus.
 
Due to the highly demanding nature of these lifts I’d advise most people to make sure they have spotters and aim for 3-5 sets of 1-3 reps, limiting this rep total to 15 as it can be quite taxing.
 
You will also do well to use this method for 2-3 weeks tops.
 
Doing them it never seems like much, however if you’re using 130% of your max I can tell you it is soul destroying, don’t fall victim to your ego on this, especially with compound lifts.
 
This is great for Chins, Dips, Curls and other such exercises, I’d be a tad weary of doing it with squats and DL unless you’re a very accomplished lifter.
 
There you have it.
 
4 simple techniques that have all been proven to work.
 
Use one method at a time, don’t be a hero and try to do more than one or combine them because you will snap your self up.
 
Enjoy,
Ross

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6-10 week protocol to a new PB for you & your clients – new twist on a classic.

If you’re not interested in hitting some new PB’s, that’s cool, feel free to skip reading this.

Let’s say you are interested though, keep reading.

Below you’ll find a simple protocol to help you improve on one or multiple lifts.

This is not something you’d find in body building very often, it’s for people who chase strength.

The information in question is a favourite of many a Russian athlete oddly enough and one I’ve done many times to hit new heights.

I first learnt of this from reading older writing by Dr Fred Hatfield, if you’ve not read any of his books you should, they’re amazing resources.

As you may have guessed I quite like the Russian methodology.

Here is the premise:

– 80% 1RM is starting load, 105% is the end game
– Double Progression is applied
– Intensity is increased incrementally
– Train a 2-3 times per week
– Rest as needed
– Stay tough and you’ll reap the rewards
– Don’t get greedy, follow the protocol

This is how the classic program looks based on 3 days training per week (Mon-Wed-Fri or Tue-Thur-Sat):

*All 6x sets are at 80% 1RM, % changes will be listed below.

^^ If you don’t know yours or your clients 1RM, use an RM calculator to establish an estimated one and go from there.

Week 1
– 6x2x80% 1RM*
– 6×3* (the volume progression begins)
– 6×2*

Week 2
– 6×4*
– 6×2*
– 6×5*

Week 3
– 6×2*
– 6×6*
– 6×2*

Week 4
– 5x5x85% 1RM
– 6×2*
– 4x4x90%

Week 5
– 6×2*
– 3x3x95%
– 6×2*

Week 6
– 2x2x100% (old 1RM)
– 6×2*
– 1x1x105% (aim for a new 1RM)

Week 7 Deload

Congratulations, a new PB to help you drive up old RM’s and add some much sought after muscle/strength.

Thats the typical way to do it, however if you’re short on time then this  may be of use.

The new twist for those short on time –

If you with to do this twice per week the cycle will end up being 10 weeks long (9 with the last being a deload).

Week 1
– 6×2*
– 6×3*

Week 2
– 6×4*
– 6×2*

Finally

Week 9 – Week 10 Deload
– 6×2*
– 1x1x105% (aim for new 1 RM)

From experience you can pair two lifts together when doing this and PB on both so long as they don’t interfere with each other.

It’s also good because you get a heavy day and a light day each week meaning you can really go for it each heavy session as it makes the overall progression far more manageable.

For example:

DL & Press (or weighted dip)
Squat & Pull Up
Bench Press & Row

You’ll find that some token accessory work of say 30 reps per accessory lift is enough to help the other lifts keep up and maintain some form of muscular balance.

Here is how I planned my sessions using the twice per week training schedule. I was forced to train this way because of upcoming events and life doing what it does best, however I hit new numbers and intact made progress.

Sometimes less really is more.

Lifting Day 1 & 2:
A1 – DL – sets/reps as above
B1 – Press – sets/reps as above
B2 – Chin – 5 reps each set
C1 – Squat 1×10-20

  • I would add in perhaps some postural work and make a few sets for smaller muscle groups if I had time
  • You can also add in some CV training (sprints etc) a couple of times per week that don’t require you going to a gym

The funny thing with this is it’s so simple people will ignore it.

We live in a world where people think that unless they’ve destroyed themselves they haven’t had a good training session.

This is not true.

Especially when you look at MRV (maximum recoverable volume) vs MED (minimal effective dose), however that’s for another day.

Give the above a go and see how you fair.

Enjoy,

Ross

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1-2-3 for you & me

Progress, it’s as easy as 1-2-3.
 
An old school method for strength & lean mass.
 
Morning All,
 
You may have guessed that I enjoy things from yesteryear.
 
For good reason too, I might add.
 
Everything that worked back then still works today, in fact it’s usually more effective than what most people do these days.
 
You will find many a person runs to a fitness magazine, or some form of social media for a workout routine, which is fair enough, if something is free you’d be silly not to use it.
 
The only issue is that while the info might be good, the people using it only apply around 50% effort, especially when the weights get heavy.
 
This is bad… very bad.
 
Low effort means low results.
 
This is where for those of you who are a little more focused 1-2-3 will be something you enjoy.
 
Here is what to do:
 
– Pick an exercise or two (A1/A2 fashion)
– Put some weight on the bar, say 80% of your max
– Do 1 rep, rest a little, do 2 reps, rest a little, do 3 reps, rest longer
– Add weight after each successful 1-2-3
– Do 3-5 sets
 
 
You’d be surprised how this rest pause style of protocol allows you to lift heavier than normal and get in some decent volume too.
 
You’ll find that this style of protocol is are more sustainable than a standard 5×5 with repeating weight as you can manage fatigue levels far better while still lifting heavy-ish.
 
In between each of the prescribed reps you could rest 15-30 seconds, just enough to allow you to get the next reps easily while still lifting heavy.
 
Rest 2-5min after each full set.
 
After you’ve done your reps/sets you can finish off with some loaded carries and perhaps some isolation work for weak points, or for vanity reasons, your choice.
 
This is so easy to apply you’ll probably ignore it.
 
You can use 3 week rotations before adding more total load to the bar if you choose, it will look like this:
 
Week 1: 3×1-2-3×80%
Week 2: 4×1-2-3×80%
Week 3: 5×1-2-3×80%
Week 4: 3×1-2-3×82%
And so on.
 
I’ve it a try and watch your strength, lean mass, skill in the lift and enjoyment of training soar through the roof.
 
Enjoy,
Ross

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Swing for the win!

I love a good old kettlebell swing, don’t you?
 
It hits the majority of your muscles in your posterior chain, improves your core bracing, your grip strength, firms up your glutes and strips fat like there’s no tomorrow.
 
Yep, swings are great
 
The 10,000 swing 4 week program
 
Have you ever done it?
 
I first learnt of this from reading the fine writings of Dan John, his work/writing worth looking up if you haven’t already done so.
 
Here is how it works:
 
– 500 swings a day (50-30-20 x5 rounds)
– feel free to add in one strength movement of 3-5 reps in-between each set of swings (50 swing – 3-5 presses, 30 swings – 3-5 presses etc)
– perform this 5 days per week
 
Simple enough, right?
 
While it may indeed be simple it’s far from easy as it requires a rather large amount of both physical and mental fortitude to stick at.
 
If you saw it through to the end you’d find you stripped fat, added a nice amount of lean muscle and and built a cast iron grip.
 
The mistake many people make with this is using a kettlebell that is way too heavy from the start, this leads to things getting difficult very quickly.
 
My advice would be for ladies to grab a 12kg kettlebell and for the gents to start with a 16kg, even if that isn’t anywhere near what you currently swing, I know some ladies that are chucking around a 32kg for sets of 15-20 solid swings, however it;s not a good idea to go in that heavy, trust me, you’ll thank me by week 2.
 
Depending on your experience level you could scale this protocol, which personally I’d advise, and start off with say 5000 total swings (this means 25-15-10 x5 rounds, 5 days per week).
 
You may even want to start off at 2500 swings in month one (125 swings 5 days per week).
 
Then 5000 in month 2 (250 swings per day, 5 days per week).
 
On to 7500 in month 3 (375 swings per day, 5 days per week).
 
Finally go for 10,000 in month 4 (500 swings per day, 5 days a week), it’s entirely up to you.
 
^^ I’d aim to keep the set up of:
 
X swings- 3/5 strength- X swings – 3/5 strength – X swings -3/5 strength -rest, repeat 5 times
 
You’ll just need to break down how many swings that will be each set in the 2500/7500 months.
 
Pick a kettlebell that you can handle, and build ups o that 10,000 target. If you choose to do it over the 4 months, you’ll have something to stick to, just make sure you change up the strength movement to add in some variety.
 
I’d suggest the following movement patterns:
 
– Pushing (press, bench, dip etc)
– Pulling (chin, row, high pull etc)
– Squat (FS, SQ, Lunge etc)
– Loaded carry (bear hug variation)
 
Deadlifting in this time might not be advised, however it’s your choice if you want to do it or not.
 
If you’ve found yourself a little lost then this might be the protocol you need, you can always feel free to crack straight on with the 10,000 swings from the start, just being with a much lighter bell and perhaps work up to your standard shining weight over the next 3-6 months.
 
*It’d be worth taking a few days off perhaps at the end of each block of 10,000, no sense in crippling yourself just so that you start each month on the 1st.
 
Give it a go and enjoy,
Ross

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