Thank you, @aciampa - I agree with your sentiment here completely, and also want to take the opportunity to thank you for being a participant in our forum. Al brings us insights from his extensive experience as a teacher and program designer.
I'll also chime in on the subject of moving to a larger size bell - here's how I did it very recently.
We've discussed many strategies, but one that doesn't get mentioned often enough, IMHO, sets of more than 10 swings. Here are my swing sessions since January 1 (today is January 19, 11 sessions in 19 calendar days.)
Notes:
1. I am in an off-competition cycle and compete as a deadlifter, so my S&S is a "back burner" approach but
2. I am nonetheless interested in making progress.
3. After not having swings in my programming, I began with them again 2-3 months ago.
4. I am a low-volume trainer in everything and like about 60 swings per session on average. Because I've moved to heavier weights, the average below is closer to 50 per session. That will go back up again.
This is how I progressed from 28 kg to 32 kg for 1h swings - you may wish to note the variety of weight, of rest periods, of set lengths. I hope, if you read From Simple to Sinister: Waving Volume on S&S, where Pavel discusses deviating from the 100 swings per session of by-the-book S&S, you'll find that I've taken a similar approach here, in principle. The details of the implementation are my own, for me.
01 Jan - on the 1:30
40 kg x 2h x 10
28 kg x 15L, 15R
40 kg x 2h x 10 - total 50
04 Jan - on the 2:00
28 kg x 20L, 20R - total 40
05 Jan - on the 1:00
28 kg x 10's - total 80
09 Jan - on the 2:00
28 kg x 16L, 16R
other lifts
28 kg x 20L, 20R - total 72
10 Jan - on the 4:00 (1:5 work:rest ratio)
28 kg x 25L, 25R - total 50
11 Jan - on the 1:00
28 kg x 10's - total 40 (feeling tired)
12 Jan - on the 5:00
40 kg x 2h x 10's - total 20 (more tired than expected so stopped)
13 Jan - on the :45 (heavy: 48kg for 2h, 32 kg for 1h)
48 kg x 2h x 5
32 kg x 7L, 7R
48 kg x 2h x 5
32 kg x 8L, 8R - total 40
16 Jan - on the 1:00
48 kg x 2h x 10
28 kg x 15L, 15R
32 kg x 10L, 10R
48 kg x 2h x 10 - total 70
17 Jan - on the 1:00
32 kg x 10's - total 60
18 Jan - on the 1:15
28 kg x 15's - total 60
-S-
I'll also chime in on the subject of moving to a larger size bell - here's how I did it very recently.
We've discussed many strategies, but one that doesn't get mentioned often enough, IMHO, sets of more than 10 swings. Here are my swing sessions since January 1 (today is January 19, 11 sessions in 19 calendar days.)
Notes:
1. I am in an off-competition cycle and compete as a deadlifter, so my S&S is a "back burner" approach but
2. I am nonetheless interested in making progress.
3. After not having swings in my programming, I began with them again 2-3 months ago.
4. I am a low-volume trainer in everything and like about 60 swings per session on average. Because I've moved to heavier weights, the average below is closer to 50 per session. That will go back up again.
This is how I progressed from 28 kg to 32 kg for 1h swings - you may wish to note the variety of weight, of rest periods, of set lengths. I hope, if you read From Simple to Sinister: Waving Volume on S&S, where Pavel discusses deviating from the 100 swings per session of by-the-book S&S, you'll find that I've taken a similar approach here, in principle. The details of the implementation are my own, for me.
01 Jan - on the 1:30
40 kg x 2h x 10
28 kg x 15L, 15R
40 kg x 2h x 10 - total 50
04 Jan - on the 2:00
28 kg x 20L, 20R - total 40
05 Jan - on the 1:00
28 kg x 10's - total 80
09 Jan - on the 2:00
28 kg x 16L, 16R
other lifts
28 kg x 20L, 20R - total 72
10 Jan - on the 4:00 (1:5 work:rest ratio)
28 kg x 25L, 25R - total 50
11 Jan - on the 1:00
28 kg x 10's - total 40 (feeling tired)
12 Jan - on the 5:00
40 kg x 2h x 10's - total 20 (more tired than expected so stopped)
13 Jan - on the :45 (heavy: 48kg for 2h, 32 kg for 1h)
48 kg x 2h x 5
32 kg x 7L, 7R
48 kg x 2h x 5
32 kg x 8L, 8R - total 40
16 Jan - on the 1:00
48 kg x 2h x 10
28 kg x 15L, 15R
32 kg x 10L, 10R
48 kg x 2h x 10 - total 70
17 Jan - on the 1:00
32 kg x 10's - total 60
18 Jan - on the 1:15
28 kg x 15's - total 60
-S-