Ive done Dan John's 250 swings a day for a month twice this year.I did not have significant weight loss 3 lbs but i was still eating with no change in my diet.My swing groove and technique with one hand and two hand swings increased greatly and i think if i was more regimented with sets and reps and how i did these swings with a time perimeter i believe there would of been more of a weight drop.Here's a quick run down with some of the ways i did this,i used 20kg to 40kg KB's and did them anyway i felt that day.One hand and two hand sets up to 25 reps.Sometimes up and down the rack style sets two to three times a day.Some days only one hand swings,another day two hand swings.Sometime only using one weight for the whole 250 reps.I even did these between working around my house,every time i went in my garage i did a set.My goal was to get the 250 reps everyday.I had from the time i woke up to the time i went to bed to get them done.I still did my regular weight training also.I wanted to have fun and not make this a repetitive boring challenge.I feel i achieved that and that's why i did it for a second time this year.
Studying for exams (programming, cryptography...etc) and my one month old
doesn't like to sleep at the moment.
Trying to do at least 10 sets a day but too busy at the moment.
Might not reach the "minimum effective dose" but it is keep my head clear at the moment:
2013 10 13 24x14x9 126 total
2013 10 14 24x14x10 140 total
2013 10 15 24x15x3,24x18x8 189 total
2013 10 16 24x18x7 126 total
2013 10 17 24x18x9 162 total
2013 10 18 off
2013 10 19 24x16x10 160 total
2013 10 20 24x16x5 80 total /Close Grip Bench 45x5x5
2013 10 21 off
2013 10 22 off
2013 10 23 off
2013 10 24 24x16x5 80 total
2013 10 25 24x16x10 160 total
2013 10 26 24x16x6 96 total
2013 10 27 off
2013 10 28 off
2013 10 29 24x16x5 80 total
2013 10 30 24x16x4 64 total
2013 10 31 24x16x10 160 total
2013 11 01 no swings / Close Grip Bench 47.5x5x2
2013 11 02 24x16x6 96 total / Close Grip Bench 50x5,3,2
2013 11 03 24x16x6 96 total / Close Grip Bench 50x5,3,2
2013 11 04 off
2013 11 05 24x17x5 85 total / Close Grip Bench 52.5x5,3,2
You didn't mention how much rest you're taking in between sets in your original post, and unless I'm reading it wrong, it looks like the most swings you do in a set is 18 swings.
You might to try an ETK PM style workout in which you progressively work up to around 50 swings in a set with active rest for a minute between sets. Or, I've also seen posts where people swing every minute on the minute. You can start as low as 5 swings and work your way up.
Try keeping that heart rate up for at least 12 minutes straight.
This thread is exciting yet irritating at the same time. A few months ago I joined the forum to ask this very question, if I could GTG swings and get the same benefits. My schedule at times interrupts my daily routine for several weeks at a time. I get under deadlines with my business and jobs have to be done by the deadline.
My work is very physical and I pull very long hours during those times like 2-3:00 AM -7 or 8:00 PM. I need all the sleep I can get during those times and don't feel like getting up the extra time it takes to do a full work out, not to mention the time can very which I don't like. Trying to get in the work out on top of the heavy work load along with church responsibilities and 4 kids under 5 just licks me. I would much rather GTG through out the day. This also eliminates the need to keep track of the workout. One less thing to deal with.
When I posed the question I just got a lecture on how I was just lazy and needed to suck it up. After doing so I would then appreciate the advice. It took a lot to refrain from reacting to that but that's fine. It's funny to see the opposite reaction from people when Pavel posts the idea. That's ok though I get it.
Any guidelines on GTG swings would be awesome Pavel. It would be a great fit for my busy life right now. So 10-20 reps a set, No less than 15 minutes between sets. Every day? My thought when I posed the question a few months ago was to GTG 4 days rest 1 day then on the 6th day do a full 12 minute session. Then rest the next day before going back to GTG for another 4 days. That way I get 1 full session in a week. Thoughts? Is there a limit to the duration of the training? Like 6 weeks test for performance then 1 week off? How would you add presses GTG style with the swings?
Nice to get a friendly response. I was afraid some might take my post the wrong way. It's no big deal. We all lead different lives and have different priorities and sometimes people fail to consider where someone is coming from. I do it often enough myself to get that so no harm. I just thought it was ironic to see the different responses.
My biggest question in regard to GTG swings is will you get the same level of conditioning as with the PM? Right now fat loss and increased conditioning are my main focus along with strength but the strength being secondary at first to conditioning. I need to drop about 40-50 lbs right now. Later the emphasis will shift the other way with Strength being primary and maintaining conditioning secondary.
I may try it just fro the experiment to give some feed back to the forum. I may have to set some guidelines and track my progress and report back. I have started a pretty clean diet so I have already dropped about 10 lbs 5 being in the last week. I don't think I would have a problem losing I just want to do it rapidly. I don't mind being a guinea pig (at 215 lbs no pun intended.
I would just need to I guess test myself on the swing and weigh in. Any suggestions on a good test? Number of swings in a given time I guess?
My plan was to test the max set of 20 I can do on top of the minute if and only if I have time and energy, say, if my mother in law is over to look after the baby and my wife having a nap. Like, set the timer on, do 20 on top of the minute and jog and see how many minute I can do.
Congratulations on the weight loss! That's tough, and you are to be commended for it. Pavel and others have theorized that doing swings GTG style will provide benefits in conditioning and body comp. Swings make you stronger, and cause an endocrine response which keeps muscle building, fat burning, appetite suppressing hormones high.
You asked if GTG swings can provide conditioning equal to the PM. Others will want to weigh in, but I'm g0ing to say no. Quick sets of 20 reps will not condition the body to convert oxygen to energy, or the heart to sustain a high rate, as well as 12 minute sets of swings and jogging. Quick sets of 20 will burn fat, improve your technique, and make you stronger. You are wise to include a weekly set of the full man-maker swing workout if you want this benefit.
That said, GTG swings may be just the thing for you. You are in the mode of fat loss, strength, and overall conditioning. You don't have a lot of time. At this point, you don't need the conditioning of a boxer or a tactical operator (reading the swing section of the PM, the "man maker" was written by a boxing coach, and used by elite LEO's who guard nuclear power plants). The full 12 minute PM swing session is probably more than you need right now.
GTG swings are probably a great choice for you. They fit your schedule, they will burn fat and get your heart rate up, they will make you stronger, and they will build a base for increased training in the future as your condition and schedule allow.
You asked about testing your swing in terms of reps and time. I would recommend Pavel's advice: to a comfortable stop. The premise of GTG is that lots of easy reps add up to serious volume. I believe loads of 50-60% are common. So just swing. The only guidelines Pavel gave were 10-20 reps, maximally explosive, at least 15 minutes rest between sets. Work within these parameters, and you'll do fine!
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