For the average Joe looking for GPP for the minimum effective dose, is there any need to work on power generation? In other words, for a given investment of time, is the opportunity cost of doing two-arm swings (not working on trunk stability and strength as you would with one-arm swings) worth the benefit (power generation), for the average Joe?
More than that. A major goal of S&S is to eventually do 100 swings 2H in a row with the 48kg bell. This is outlined on a page near the end of the book.It's interesting, I've been doing 40kg swings just to build power for my 1HS at 32kg, but @pet' is right, the only place that 2HS are mentioned is for the shadow swings. Pavel says that %30 of bodyweight is ideal for power production. For me, that would be 23.1kg. I guess I should just drop the 40kg 2HS and do the occasional shadow swings with the 24, as prescribed. If all else fails then follow the program.
I agree. It is now over a year since I started S&S. I have noticed that when it comes to progressing past Simple even Pavel gives examples of breaking away from the strict S&S protocol - things like Waving the Load and such. While OF COURSE my goal is to 1H swing the 48 (well, currently the 40) for all 100 of the 10X10 swings of S&S, I really do not think I am leaving S&S by often substituting 2H swings for 1H in my S&S workouts with the 40kg bell. I have already totally aced Simple long ago and I have not lost any of that strength whatsoever. Also, it is a goal of S&S to 2H swing the kettlebell 100 times in a row without putting it down, eventually with the 48 he writes. The "shadow swings" start with 30% of your bodyweight, but then progress to the same 48kg bell you use for Sinister.Hip power = Athleticism. For running, jumping, pushing, pulling, and carrying. More is better.
I look at 2H swings sort of like grip training, relative to S&S. Grip can be a limiter with swings; does this mean you need to find other ways to train your grip? No. You can just keep training your 1H swings, and your grip will improve. But occasionally it helps to come at it from another angle and work on the grip using some other accessory movements. You might get some new insight, or plug a leak or gap somewhere. 2H swings are similar, in my mind. Once you are swinging heavy and well with 1H, there's no specific need for 2H swings, especially on S&S. But if you feel stalled out in your progress or just really want to focus on power one day every now and then, it may help to come at it from another angle and do some heavier 2H swings. Same thing with the shadow swings. Different types of swings are instructive. Occasional variety; occasional spice for the main dish.
No, the shadow swings stay at ~30% of BW!The "shadow swings" start with 30% of your bodyweight, but then progress to the same 48kg bell you use for Sinister.
I am a bad reader I guess.10x10 like your usual S&S session, focus on maximum power
Hey Kizushi,More than that. A major goal of S&S is to eventually do 100 swings 2H in a row with the 48kg bell. This is outlined on a page near the end of the book.
You do the shadow swings practice for sure every 2 weeks, but also whenever you feel too tired to do the regular ones.
You can't read itI am a bad reader I guess.
That's funny, so the shadow swings are 1 handed as well. Hahaha. Oh boy! There is a LOT of writing in the S&S book, and I think since the author is a genius he maybe forgets how dumb some of us readers are out there.
So, what I'm doing on weaker days is "wrestling the kettlebell" to replace the typical 1h swings.
What I probably ought to be doing to stay strictly to the S&S book is to keep to the 32 for the 1h swings, and then use the 40 for the TGUs. However, I've put my 32 kettlebells away, and I have just my 40 and 48 out now. There is most definitely a limit to how many 1h 40k swings I can do in one session. While I have in fact done the whole routine 1 handed with the 40 a few times in the past, I can't keep it up daily. I've found that either 40 or 60 1h swings with the 40 is my real daily max; I finish the sets by doing 2h swings. I guess that's a bastardization of S&S since you're supposed to mix the 40 and 32 together but stay to 1h swings. Anyhow, I'm still a tank because of S&S and "Bastardized S&S" that I do, so "who cares?" I guess??? Hahaha!
Yes, it took me a long time to understand and then to accept this about his methods. I noticed especially reading "Enter the Kettlebell" that he wants the reader to apply the principles for themselves - thus the huge variety possible while following the ROP programme in the book. For S&S he simplifies things as much as possible "but not simpler" as he puts it. At this point in my S&S career, using the 40kg "bulldog" weight, I'm appreciating that I have to personalize the programe for my own needs but of course based on the researched and well designed principles taught me by Pavel. As far as staying in great shape and strength goes, I don't feel I'm missing out on anything doing many or most of my swings two handed, given that the 40kg bell is quite a heavy thing! I feel as long as I do at least a few sets of the 10X10 single handedly, I'm getting enough "anti-twist" exercise for my needs, and I'm happy to cruise with the 2h swings for the rest as power-developing exercises. So, my swing routine combines the 1h anti-twist stuff with the "wrestling the kettlebell" concepts, and I'm pretty happy with the results. I'm a tank!It was my understanding that the shadow swings are done 2 handed with a weight closest to 30% of your body weight. The continuous swings done with a lighter weight, I'm not entirely sure if they are meant to be done 1h or 2h, but I was under the impression they are done 2 handed.
I think Pavel purposefully avoids being prescriptive at times, and the important thing is that the principles are understood so that there is some lee-way in the implementation.