My data and results from the Lazy Endurance swing protocol, 6 week program:
PRE-TESTS
10 min run test: 1.30 miles in 10 min
10 min 12kg snatch test: 218 reps in 10 min w/ 12kg
SWING SESSIONS
6 weeks, 4 sessions per week, performed as prescribed, all 1H w/ 32kg
POST-TESTS
10 min run test: 1.30 miles in 10 min
10 min 12 kg snatch test: 245 reps in 10 min w/ 12kg, 12% improvement over pre-test
As many reported with the post-test, the effort felt much better. I was able to keep up a high intensity throughout the effort, and felt fine afterwards. The run time did not increase, but I was happy with that result even so, because I had been running prior to the pre-test and had not run at all during the 6-week protocol. I had improved my run time while doing the 102 protocol over the summer, and have maintained that through both of these tests -- this speed is, by the way, faster than I've even run in my life for > 1 mile, and I'm 48 years old and not exactly light on my feet, at just over 160 lb!! And I used to be a lot more of a regular runner than I am now! I can definitely say that in my experience, kettlebell swings do amazing things for running abilities. As for the snatch test improvement, I'm definitely happy with that, and I think it may have been even better than that if I can improve some of my snatch technique points. In the near future I plan on working specifically on snatching and work up to being able to do a good 10 min test with my regular snatch-test bell of 16kg.
Observations on body changes after the 6-week protocol:
-- hands are stronger and tougher
-- arms are really solidly built muscle, but not any bulkier
-- upper back has a lot more solid muscle between shoulder blades
-- not any noticeable changes in the legs, but hips and hip flexors feel very solid and strong, glutes definitely stronger
-- shoulder posture/position feels a bit better
-- seems to have maintained strength in movements such as press, pull-up, deadlift, squat without specifically training them
-- running, bike riding, and snatch test at or around lactate threshold feels different; less of that burning feeling, able to keep going longer at high intensity
-- average resting HR down at least 3 bpm; two days had reading about 6 bpm lower than normal
Observations on the protocol:
-- Nicely designed sessions. All works well and allows focus on technique, recovery, etc. rather than heart rate.
-- Heavy 1H swings with plenty of recovery is a superior way to advance the swing, IF one is ready for heavy 1H swings, aware of what to work towards (maximum explosiveness while maintaining all swing standards), and dilligent about pursuing improvement every session.
-- Progression was tough, but realistic and do-able.
-- Did not interfere with other life activities or introduce too much fatigue. Felt good after all sessions.
-- A good program for those who enjoy S&S and want to advance the swing technique and power while stimulating the system to adapt aerobically at the same time.
If anyone is considering giving it a try, I hope this helps give you some idea what you may gain from the experience. It is a great opportunity to participate in the development of new StrongFirst traning programs, and attain a lot of progress and learning for yourself at the same time.