Tag Archives: weakness
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,
It’s kind of really popular now.
Like really popular.
However before you can move on to all the fancy stuff, form a lifters perspective, can you do the basics?
Most think they can
The truth is many can’t
Here is a simple yet effective movement screen I use with clients to assess their ability and see what we need to work on.
My basic movement screen is as follows:
– Standing on 1 Leg (eyes open, then closed)
– Goblet Squat
– BW Hinge (double leg & single leg)
– Press Up
– Bat Wing
– Floor or Wall Angle
What do the above actually assess or do?
Let’s take a look.
Standing on 1 Leg (eyes open, then closed): Aim for 30 seconds without any movement with your eyes closed.
Goblet Squat: Aim for a full ROM with no upper thoracic collapse.
The ability to stay braced and maintain upper thoracic extension/stability while achieving a full flexion of the hip/knee, it also highlights ankle/foot stability/mobility issues (weigh shifting, heels lifting etc)
– BW Hinge ( start with double leg & then single leg): Aim for a full hip hinge while maintaining solid posture, no rounding or loss of balance.
Full hip hinge while maintaining core bracing, natural posture, proprioception and stability.
– Press Up: Aim for full press-up with no break in form (elbows tight to sides, bum pinched.
Bracing, posture, while moving through time and space in a pressing fashion, full ROM through elbow flexion and also control of upper back (scapula) retraction/activation.
– Bat Wing: Aim for full retraction of shoulder blades and upper back contraction – do this against a wall.
Upper back control, scapula retraction and full ROM, plus bracing and good posture throughout the movement.
– Floor or Wall Angle: Aim to get your arms fully extended overhead with no change in your posture (excessive back arching).
Upper thoracic ROM, shoulder ROM, stiffness in lats/lack of core bracing.
– Plank: Aim to hold a solid position from head to toe,no sagging.
Core Bracing and posture consistency.
The above tests are an overall assessment to see if the person doing them can control their body correctly and move through time & space without any issue.
A lot of people struggle with these basic movements and worst of all ignore them, opting to go for more advanced movements that they’re just not ready for.
Basically building on disfunction.
Think of it like building a house, you wouldn’t do it if the foundations were crap of the area was known for subsidence, that’s just a recipe for disaster.
Now from an enjoyment stand point the train that these styles of assessment will require the client to do can seem very boring and basic, especially when we live in a world that demands MORE MORE MORE.
A lot of people fall in to the trap of wanting the fancy fun things to do and while there is nothing wrong with this it can cause a lot of issues later down the line.
Plyometrics (jump training).
Is it fun?
Is it safe?
Yes, IF you have correct movement patterns and the strength/stability to perform the movements correctly, if you can’t hen it will lead to injury, especially in the knee, trust me I’ve seen it.
Did you know according to the research done by Prof Yuri Verkhoshansky, to do basic low level jump training you should be able to squat your bodyweight for solid reps – that’s bodyweight on a bar by the way.
For Depth Jumps and other more advanced techniques the recommendations are up to 2xBW on the bar, not many can do that.
^^ You will find this info in the book Super Training & also The Science & Practice of Strength Training if memory serves me correctly.
Keeping this in mind.
How many people do you know who do training that is far lack of a better term, way beyond their pay grade, a fair few I’d imagine.
I know a few and I have even done it myself in the past, injury was my reward because like all competitive people I did too much of what I wasn’t ready for.
Building a solid and wide foundation will allow you to hit a higher peak.
Yes it may be a tad dull at the start, it can also be hard to hear, however it’s sometimes necessary.
Take a look at your own movements and patterns, are they solid or could they do with some improvement?
Truing hard and stay safe