Dan John
Level 6 Valued Member
For a publication, I was asked about doing 10,000 swings. So, I have been experimenting with a bunch of ways to get 500 swings a day. After hearing Pat Flynn and talking with Coach SteveO, Mike Brown and some others, we came up with a plan. After getting the 10,000 under my belt, I am now working on just heavier swings, I just have a 36 Kilo, and mixing either Presses, Pull Ups or Olympic Bar snatches.
Today, I came away with the insight that the swing really does stretch the hip flexors, bind the abs, and work the glutes. I think it takes more reps than we think to get the whole system working together. Today, I did this:
Swing with 36K x 10 reps (One Goblet Squat at the end)
One Olympic bar snatch
Swing with 36K x 15 reps (One Goblet Squat at the end)
Two Oly bar snatches.
I repeated this eight times for 200 swings and 24 snatches.
I'm going to slide up to 15 and 25 reps on this so that five clusters are 200 reps (and 15 snatches). My thinking is that the 10 and 15 seem too low, although my HR goes up, I breath more and I sweat.
There is a lot more to the concept here, but I had this thought recently that if the Swing is the king of conditioning and General Prep, why am I not doing more of it? So, this is my answer. Those Goblet Squats, by the way, are long paused at the bottom. As I near the second anniversary of my total hip replacement, I am convinced this is good for me. In a few weeks, on the day the surgery happened, I will go and throw again.
Today, I came away with the insight that the swing really does stretch the hip flexors, bind the abs, and work the glutes. I think it takes more reps than we think to get the whole system working together. Today, I did this:
Swing with 36K x 10 reps (One Goblet Squat at the end)
One Olympic bar snatch
Swing with 36K x 15 reps (One Goblet Squat at the end)
Two Oly bar snatches.
I repeated this eight times for 200 swings and 24 snatches.
I'm going to slide up to 15 and 25 reps on this so that five clusters are 200 reps (and 15 snatches). My thinking is that the 10 and 15 seem too low, although my HR goes up, I breath more and I sweat.
There is a lot more to the concept here, but I had this thought recently that if the Swing is the king of conditioning and General Prep, why am I not doing more of it? So, this is my answer. Those Goblet Squats, by the way, are long paused at the bottom. As I near the second anniversary of my total hip replacement, I am convinced this is good for me. In a few weeks, on the day the surgery happened, I will go and throw again.