Also, I looked back in ETK and noticed that the "break-in plan" (page 41) for swings and getups (and warm-ups / drills) calls for 30 minutes of practice, 3-7 days a week.
The "Program Minimum" (page 72-73) is actually from Steve Baccari and designed/applied for grapplers:
- Twice a week, 12 minutes of swings "to a comfortable stop" alternated with jogging or jump rope
- Twice a week, 5 minutes of "continuous get-ups" (alternating sides each rep)
Presumably this could be done the same two days of the week, but it most likely meant four sessions in an A/B format. The "Baccari PM" seems to be one applied routine of the PM exercises (swing and getup) to meet the strength and conditioning needs of grapplers.
Why 12 minutes of swings? "Most of the guys had about a 10 min threshold . . . so I just bumped it up a step. Most of them are now doing about 15 min.”
So the things that stick out to me are: establish baseline, push beyond, continue "bring up the baseline". So the 12 minutes isn't set in stone.
Why 5 minutes of getups? “I picked 5 min because that is the length of a round in both sparring and competition.”
Again, the specific arrangement is based on the outcome desired.
@Tall guy Andrew
I would think a recreational athlete or just someone wanting to get some quality movement in, could do the 30 minute practice as many days a week as desired, with exercise order up to them. On page 41 an easy circuit of drills, swings, and getups is alluded to. Incidentally, S&S is one such way to arrange swings and getups into a 30-minute practice (10 swings on the minute for 10 minutes, 1 getup/side on the minute for 20 minutes)!
from @Arryn Grogan
is another way to introduce variability to swing and getup practice.