My training plan

[Xcal]

Today is Week 4 day 1 since I started the 12 week program. I had to start a new thread for my training plan. Sad that I lost some of my content on this forum as I made good notes for myself that I somehow did not copy into my spreadsheet.

I tweaked the plan in the first week or so and have been nicely consistent. Here is a recap of my first weeks
- 14 Jan : bought a 12kg kettlebell. touched for the very first time
- spent a few weeks fiddling around various websites trying some interesting exercises, mostly did these things Home
- early feb, came across Pavel, bought 2books from my friend (ETK + Q&D) -> joined SF Forum
- week 2 feb started a Q&D program. Forum members convinced me that S&S is a better starting point
-14 Feb, received a 16kg full pood for Vday
- created a plan based on S&S1 - tons of available information from various websites.

Week1:
- terrified of the TGU. did 1/3 TGU's everyday

 

[Xcal]

Wrap-up of my 4 weeks (+1day) of training dedicated to Swings+Turkish Get ups

Week1:
- terrified of the TGU. did 1/3 TGU's everyday
- focused on the swing (hinge, deadlifts)
- 3 'on days' of swings and TGU (1/3) + 2 off days of various KB excercises + 1 running day + 1 rest day

Week 2:
- a couple of on + off days, a light run
- prying GB squats are helping
- reverse lunges on off days are tough
- out of town for a few days (forced, planned, but disliked rest days)
- allergic reaction to meds

Week 3:
- a week of easy training with a few rest days
-over 8 rest days in 2 weeks

Week 4
- started with a BANG: planned an easy run. felt really strong and did a 400m uphill interval. this smoked me. reached above 100% of my achieved MaxHR in 2021
- spent the week on easy-moderate sessions to recover. I followed my HR monitor to guide my intensity. Am certain that the subjective talk-test would've let me to over-training.
- studied the lunges really intensely (various SF videos, Mark Wildman's and Leib Stark channels).
- took my 12kg for a 1.85km walk. was WONDERFUL. my shoulders are solidly packed into the socket since then.
- TGU is much better and confident with the packed should, straight elbow, improved lunges.

Week 5
today is day 1. Feeling REALLY strong and recovered from last Sunday's MaxHR push
- 5+5 TGU in 7minutes, including long recovery (12kg)
- 10 sets of Swings EMOM : 5 LH + in-flight switch + 5 RH (16kg) = total of 9min 26s

 

[Xcal]

13 March = Week 5 day 1 - on day

Feeling strong - can go again definitely can do more TGU's
Dominated the slow full TGU today. Lots of room for improvement	5+5 in 7min
KILLED the Swings. 5strong hand, in-flight switch, 5stronger hand = 22s	EMOM
KILLED the prying squat + Bicep curl (need to increase reps)
Feeling STRONG
exercise	start time	end time	set duration
Warmup
Prying GB squats 12kg	:1​
Hip Bridge
Haloes 5L + 5R 16kg then active rest to 65% HR		2:25​	2:25​
recover
Prying GB squats 12kg	3:30​
Hip Bridge
Haloes 5L + 5R 12kg then active rest to 65% HR		5:44​	2:14​
3min jog			3:00​
Getups 5 per side in total	start time	end time	set duration
Getups 1rep per side - 12kg KB slow pacng rest rest to 65% HR	9:00​	10:37​	1:37​
Getups 1rep per side - 12kg KB slow pacng rest rest to 65% HR	12:30​	13:55​	1:25​
Getups 1rep per side - 12kg KB slow pacng rest rest to 65% HR	15:30​	16:48​	1:18​
Getups 1rep per side - 12kg KB slow pacng rest rest to 65% HR	19:00​	20:15​	1:15​
Getups 1rep per side - 12kg KB slow pacng rest rest to 65% HR	22:30​	23:54​	1:24​
total time of TGU excluding recovery			7 min
average of each TGU excluding recovery			1 min 24s
recover for 5 minutes jog	24:00​	30:45​	6:45​
ready to start 100 Swings EMOM
5strong hand, in-flight switch, 5stronger hand 16kg	30:00​	30:22​	:22​
5strong hand, in-flight switch, 5stronger hand 16kg	31:00​	31:20​	:20​
5strong hand, in-flight switch, 5stronger hand 16kg	32:00​	32:22​	:22​
5strong hand, in-flight switch, 5stronger hand 16kg	33:00​	33:22​	:22​
5strong hand, in-flight switch, 5stronger hand 16kg	34:00​	34:24​	:24​
5strong hand, in-flight switch, 5stronger hand 16kg	35:00​	35:20​	:20​
5strong hand, in-flight switch, 5stronger hand 16kg HR yellowed	36:00​	36:22​	:22​
5strong hand, in-flight switch, 5stronger hand 16kg	37:00​	37:22​	:22​
5strong hand, in-flight switch, 5stronger hand 16kg	38:00​	38:22​	:22​
5strong hand, in-flight switch, 5stronger hand 16kg	39:00​	39:26​	:26​
Average time for 5+switch+5			:22​
total time of swings including recovery			9min 26s
total time of swings excluding recovery			2min 22s
cooldown jog	39:30​	44:00​	4:30​
5 Easy & Effective Hip Mobility Exercises | Polar Blog Working on your hip mobility is a great way to improve performance and safeguard against injury. Here are some hip mobility exercises to try. www.polar.com
Hip CAR (control articular rotation)	44:00​	45:10​	1:10​
Hip CAR (control articular rotation)	44:00​	45:10​	1:10​

 

[mikhael]

Just saying hello in your new thread.

 

[Xcal]

hmm. I see that I misrepresented the timing of yesterday's 5+5 TGU's . I did them in 7min EXCLUDING the recovery period. Start to finish INCLUDING recovery was 15 minutes.

I'm confident that I will pass the timed milestone test on my 12kg this week:

• 1 round of warmup then timed:
• 100 1H swings in 5 minutes
• 10 full TGU in 10 minutes
• stretches,
• FOOOD,
• sleepzzzzz. ok, no time to sleep, I'm leaving town.

Aiming for the test on Saturday morning, then I'm out of town for a few days again and will have time to rest/recover before I begin a 4week transition to the 16kg pood.

The mission for this week:

1. Tuesday/Thursday (on days): take it slower with the 16kg 100 1h swings (a set every 90s). I will kill the 12kg 1h swings on Saturday with an easy set every 30s.
2. Everyday (on and off days) gradually speed up the full TGU with the 12kg. I am quite happy with my technical progress (never perfect, it's a work in progress and I have lots of work left to do). Probably do some GTG for a day or 2 this week as well.
3. Wednesday (off): 2.2 km walkies with the 12kg (4 laps nonstop...up from 3 last week). 1 set of waiters walk per lap. I did a single set per hand last week, which really helped settle my locked elbow, and powered my TGU. WTH effects walking in the rack+suitcase packed my shoulders tighter than before.
4. Friday 6am: easy recovery run
5. Saturday 7am: timed milestone test

 

[Xcal]

8 March

aiming for an exercise every 2min on the minute = 2MOM
mostly achieved 2MOM, except after the lunges and GB Squats
feeling good
I perceived that I killed the lunges, squats and TGU. HR spiked high, so my physical game must catch up with the mental one
Offday	start time	end time	set duration
	00:00​	41:35​	41:35​
1 set of 2 get up per side. 12kg	:​	2:39​	2:39​
Halo 5 clockwise + 5 antiC 16kg	4:00​	4:30​	:30​
Halo 5 clockwise + 5 antiC 16kg	6:00​	6:32​	:32​
10 GB Squat 12kg	8:00​	8:40​	:40​
5+5 Clean L 12kg	10:00​	10:40​	:40​
5+5 Clean L 12kg	12:00​	12:38​	:38​
10 reverse lunges alternating legs 12kg	14:00​	14:48​	:48​
10 reverse lunges alternating legs 12kg	16:30​	17:12​	:42​
4 prying GB Squat with bicep curls	19:00​	19:40​	:40​
swings 16kg 5L + in-flight switch + 5R 16kg	22:00​	22:30​	:30​
swings 16kg 5L + in-flight switch + 5R 16kg	24:00​	24:25​	:25​
5 + 5 around the body swing left 16kg	26:00​	26:26​	:26​
5 + 5 around the body swing left 16kg	28:00​	28:28​	:28​
swings 16kg 5L + in-flight switch + 5R 16kg	30:00​	30:26​	:26​
1 set of 3 get up per side. 12kg	32:00​	34:49​	2:49​
Hip CAR (control articular rotation)	36:30​	37:30​	1:00​
90+90 (just the passive)	37:35​	41:35​	4:00​

 

[Xcal]

15 March

Feeling strong at the start

did not record the timing of each exercise. Prepping for Saturday's time-test

Perhaps I over did it. but still feeling quite fresh a few hours later.

1 round of warmup. 5 prying GB squat + bicep curl (12kg), first time I did full set; hip bridge, 5+5 halos (16kg)

rest till 4min point

every 90 seconds: 5 +in flight switch + 5 swings with 16 kg. Alternated starting hands on each round.

Swings ended at about 18min. Rest until 20min

TGU's with 12kg

3 reps of 1+1 Turkish getups done in under 4 minutes rest till 25 minutes

1 rep of 1+1 Turkish getups done in under 2 minutes rest till 28 minutes

2 reps of 1+1 Turkish getups done in under 2 minutes done by 30minutes

hmm I just realised that I did 6 reps of 1+1 TGU in exactly 10 minutes. Winner winner chicken dinner

No rest, slow jog till 42 minutes, walk till 45minutes.

 

[Xcal]

was tired today, but pushed on

took SorePanicker for a walk (12kg)

2.4 km in total. Split over 2 polar sessions (back to back). It was a gadget misfire as it didn't GPS the first 600m

2 sets of 1+1 TGU to warmup. Slow and steady. 12kg

walked for about 35 minutes ->10+10 Halos in 1 set(12kg) -> lay on my stomach to stretch out for 5 minutes, some cobra stretches, cat stretches, but mostly just lay there on my stomach

had to keep reminding myself to slow down and smell the flowers

was a great walk, effort was moderate to easy

really enjoyed the waiters walk. Will start pressing soon

walked in suitcase mostly, lots of racked position

maybe 320m of waiters walk per hand…on the steepest downhill I'll take every advantage that I can

Once again, I feel that my shoulders are solidly packed in, elbows locked firmly as a result of the various walks

eventually, when I was a bit tired, the rack walk pressed against my man-boobs which compressed my lungs. was an interesting dimension of difficulty

1st 8 minutes without GPS.


2nd portion of 30 minutes with GPS

 

[Xcal]

Set 3 of 100 Swings:


Set 2 of 10 TGU:





Today's routine:
1. Warmup sets: 5 Prying Goblet Squats (12 kg)+ 5 Hip Hinges + 5 Halo clockwise (16 kg) + 5 Halo antiClock (16 kg)

2. Task 1 (16 kg) : 50 swings Right Hand + 50 Left with the 16kg bell = 100 1handed swings
- the 10 sets of 10 swings took took an average of ~25s.
- HR recovery to 65% was usually about 95s to 2min

3. Task 2 (12 kg): 5L + 5R Turkish Getups = 10 TGU.
- sets of 2 (L - R) took about 1m30s
- HR recovery was ~2min

4. Cooldown
- Hip Rotations
- 90/90 sit

Please comment on my technique.
- TGU is strong, it's a small KB. My feet are all over the show from start to finish. I need to place them deliberately and will practice more lunges.
- Swings are strong. I can sit back more, a heavier KB will make me. "If you don't want to, I will make you".
- I can squat lower, will focus.

thanks

 

[Xcal]

week 5, day 6: recovery run

easy walk/jog. Plan to stay under 60% HR for most of the mission.

rest HR test = 49bpm over a 2min period

achieved my mission for the day. over 4.5km of easy walk/jog...mostly walked.

resting HR test:


jog out:

My app crashed or I closed it by mistake, not sure about 5 minutes of lost recording. started the app again and walked home


Tomorrow is my timed milestone test on the 12kg. excited. it's been 5 weeks on this mission!

 

[Xcal]

Today, Saturday 19 March, was my 1st timed test.

smoked
video: warmup + recover = 5min17s
all swings = 4min53s
rest of 1min10sec or so. Intended 1min but life.
was not happy with my 1st or2nd getup on strong hand. I did 3 getups in the 5th set
all 11 getups= 9:28
total of swings+rest+getups = 15min28sec.
winner winner chicken dinner
thoughts
1. I thought that I dominated the 12kg over the past weeks. I learnt a lesson in humility today the difference between swings EMOM and EhalfMOM is tremendous
2. I have learnt a great respect for training under MAF/talktest/<65% MaxHR, and even greater respect for recovering to 55%maxHR between sets
3. There is a need for a smokeout workout once in a while (1/month?). Pavel says "If you don't want to, I will make you!" A correctly conditioned/timed smokeout will make you strong
4. Pavel also said "enjoy the float." I loved the poetry of it, but today learnt its value!
5. I tried to incorporate feedback from my 'help with form' thread:
a) stood a little closer to the bell when starting the swing
b) bent a bit more on the bottom end of the swing…mostly. I was consciously trying to avoid squating. I think I did better. Work in progress
c) tried to stand straight at the top of the swing. Work in progress
d) GetUp: getting into the lunge I tried to pivot my knee on the floor. But this was too much of a change within the event. The first 2 sets of getups were dodgy and 1 rep was horrible. I reverted to moving my other foot, and was really happy with the rest of the getups. I agree with the recommended reason for pivoting the bottom leg. Work in progress.
I'm not done with the 12kg for Swings. This was a humbling experience for my aerobic system. I will regularly incorporate a few sets of E30SO30S in my routine and determined to repeat this milestone timed test with the 12kg without getting smoked.
I am now officially moving up to the 16kg with the aim of achieving this milestone timed test in about 6 weeks….I am more aware of the smokeout so will step up my training appropriately.
I've been thinking about clean and press/jerk and watching videos. my next 12kg mission...additional to 'not getting smoked'
Warmup
Prying GB squats 12kg
Hip Bridge
Haloes 5L + 5R 16kg then active rest to 65% HR
recover
ready to start 100 Swings e30SO30s	time on clock	time in video
10 Left hand 12kg	:1​	05:17​
10 Right hand 12kg	:30​	05:47​
10 Left hand 12kg	1:00​	06:17​
10 Right hand 12kg	1:30​	06:47​
10 Left hand 12kg	2:00​	07:17​
10 Right hand 12kg	2:30​	07:47​
10 Left hand 12kg	3:00​	08:17​
10 Right hand 12kg	3:30​	08:47​
10 Left hand 12kg	4:00​	09:17​
10 Right hand 12kg	4:30​	09:47​
Total time of 10 sets of 10 swings	04:53​
1min recover	5:00​	10:10​
Getups 5 per side in total e2MOM
Getups 1rep per side - 12kg KB	6:00​	11:17​
Getups 1rep per side - 12kg KB	8:00​	13:17​
Getups 1rep per side - 12kg KB	10:00​	15:17​
Getups 1rep per side - 12kg KB	12:00​	17:17​
Getups 1rep per side - 12kg KB	14:00​	19:17​
total time of TGU	09:28​
Total time of Timed test from start of 1st swing till end of last getup (including rest)	15:28​
Total time of workout including warmup+recovery+swings+rest+getups	20:45​

 

[Xcal]

I see that I"m leaning back when standing from the goblet squats. this is probably the habbit that causes me to do the same in the swing. I will GB squat with my heels against a wall or something....GTG reverse wall squats

 

[Xcal]

Yesterday was a rest day.
Today, Monday: easy run for 1 hour. Goal to be under MAF ~<=130 bpm. more or less achieved it.
Run was easy throughout. felt good. walked a little on the uphills to stay under MAF.
A few hours later, I feel energized.
No KB for today.
Did some Yang style 24 step Tai Chi. Master Wong Kiew Kit's book has been gathering dust for too many years. I picked it up recently, watched tons of Youtube, and now working on Phase 1 of 4. Goal: do the form instead of active recovery between sets of swings/TGU's/whatever.

 

[Xcal]

definitely need a deload week after Saturday's Timed Milestone effort today's session was all 12kg, with FULL HR recovery to 60% after each set. I'm still a little fatigued a few hours later. I trained and still am in a fasted state (1 black coffee + water).

1. Warmup= 3 rounds of: 3 prying GB with bicep curl; hip hinge; 5+5 halos
2. 10x 10 1H swings. the first 5 sets were great. HR recovered to 60% within 45 seconds. I suddenly felt winded in the 6th set. then stopped watching the clock and watched the HR recovery. Need to think about this effect and see how I can stretch the greatness to more sets. Pyramids/ladders/etc come to mind.
3. TGU. did 1 rep at a time, allowed HR to recover to 60%. was great. really feeling settled. my leg positioning is improving. I also did a press when I was in the 1/2 TGU postion (1 knee down, 1 hand down, body twisted). it was a spur of the moment, "OH this seems like the bent press position" and I did it >2 times with each hand.
4. stretching: Hip rotations + 90/90.

 

[Xcal]

This morning:

Easy walk with 12kg

extended my 'intervals' to the length of 2 street poles before switching hands/carries

mostly suitcase carry

a little racked carry

a fair amount of waiters carry (2 streetpoles at a time!)

stopped to speak to neighbours, stood In a waiters carry. They were a little intimidated but know me from *years* of running past their homes

ended up on a steeper hill than the past weeks definitely improving strength and confidence

still in deload week so cutoff my walk earlier than I would have liked…STICK TO THE GOOD PLAN

 

[Xcal]

Today 24 March

still in deload week

aimed for 2/3 of my normal practice. with FULL HR recovery to 60% between each set.

warmup 2x: 3prying GB squats with bicep curl; 5 Hip Hinges; 5+5 Halos

maybe 6x 5 1H swings each side. 2x 10 2H swings with lots of power. 1x 20 2H swings at the end (tip in Yellow)

6 sets of single TGU. Alternating

24 step Yang style Tai Chi (phase 1) in between the swing sets

forgot to stretch at the end. but its ok.

 

[Xcal]

Phase 2: week 1 day 5: recovery run

Last day of my deload week. I ended up at my Father-in-law's home in the next province (USA calls it a State, we call it Provinces) for the next week, so only brought my 12kg. This puts a bit of a spin on my plan, but I'll make up for it with power+volume for the next few sessions...maybe reduce the time between sets and work on the active downswings portion as Pavel T suggests.

The sudden switch to Swings Every 30s on the 30s really took me by surprise on the timed test. I'll probably do a set every 45s

today's run: my dad-in-law's property has a steep garden of about 40m. I walked/jog up and downhill. a few fast jogs downhill. also stopped a lot to practice Yang's 24 step Tai Chi: phase 1.

 

[Xcal]

Offday	start time	end time	next start time
xcel formula	=previous next start time	=manually enter the end time	=end time+45
	00:00​	:​	:​
2H 10 dead lifts or pickups or hinges	:​	2:39​	​
RH 10 dead lifts or pickups or hinges		9:18​	9:63​
LH 10 dead lifts or pickups or hinges
Halo 5 clockwise + 5 antiC	2:20​	3:03​	:45​
Halo 5 clockwise + 5 antiC	3:50​	4:18​	3:48​
10 GB Squat 12kg	:1​	1:37​
10 Clean LRLRLR…	2:20​	3:03​
10 Clean LRLRLR…	10:10​	11:06​	11:51​
10 Clean LRLRLR…	11:51​	13:15​	13:60​
10 Clean LRLRLR…	13:60​	15:00​	15:45​
10 Clean LRLRLR…	15:45​	16:10​	16:55​
10 reverse lunges LRLRLR	16:55​	17:35​	17:80​
10 reverse lunges LRLRLR	17:80​	18:15​	18:60​
5 prying GB Squat with bicep curls	18:60​	20:05​	20:50​
10 press LH	20:50​	23:24​	23:69​
10 press RH	24:07​	25:07​	25:52​
10+10 around the body swing	25:52​	27:00​	27:45​
10+10 HALOS	27:45​	28:49​	28:94​
SWINGS. just swung till I was tired. HR recovery, rinse repeat.	30:00​	45:15​	45:60​
presses, swings, racks, deadlifts, did whichever of the 4 till I was tired. HR recovery, rinse repeat.	48:00​	57:00​	57:45​
lunges forwards	57:45​	59:20​	59:65​
Hip CAR (control articular rotation)	59:65​	61:49​	61:94​

 

[Xcal]

On Day, but still tired. Recovery to 70%. But that middle break was too long.

quick warmup

lots of 1H swings. Lost count. Did ladders with 2H…keep losing count of reps & sets

The floor was not conducive to TGU. So sets of lunges (forward/back) and goble squat ladders (5 to 10 = 45)

playing with breathing patterns in the swing

 

[Xcal]

Today

long KB walk 12kg

lots of waiters carry in press position

1 stronger hand snatch. Bang

HILLS! 94m elevation gain in 1 hour

Walking down a steep hill with broken pavement and KB in Press is a very interesting challenge to the core stability. One day I will Press up the same hill with a 16kg.