EHughes323
Level 4 Valued Member
Just thought I would share with you all a modification (gasp! he's not doing the program as written!) that I've made in order to continue to progress on S&S with heavier bells. Just for reference, I am 23 years old, 5'9" and 150 lbs.
Since my "running season" is pretty much done for this year, I am now focusing on progressing to the 48kg Beast on S&S, and I am using the 40kg right now. Since 5/5 TGUs and 10x10 Swings is way too much volume for me to handle with the 40kg on a high frequency basis, but I still wanted to get the benefits of high frequency training, I simply reduced the volume to 3/3 TGUs and 6x10 Swings 5-6 days a week. I've found this to work much better for me in terms of making optimal progress, rather than just doing the regular S&S volume as written fewer times per week. This way, you're still doing the same weekly volume as if you were to do the regular S&S volume as written 3-4 times per week, but still getting the benefits of higher frequency training. Also, since the daily volume is much lower, I can really focus on nailing each rep and each stage of my TGUs, and likewise I can really focus on doing my swings as fast, powerfully, and explosively as possible with good form. Also, it has been said (I forget who or where) that the sweet spot for weekly volume of swings is somewhere in the neighborhood of 200-300 swings, and if you make this modification to S&S and do it 5 days/week, you hit that 300 rep sweet spot.
Hopefully this will help of those of you who are more intermediate/advanced and looking to continue to progress on S&S using the heavier bells.
Since my "running season" is pretty much done for this year, I am now focusing on progressing to the 48kg Beast on S&S, and I am using the 40kg right now. Since 5/5 TGUs and 10x10 Swings is way too much volume for me to handle with the 40kg on a high frequency basis, but I still wanted to get the benefits of high frequency training, I simply reduced the volume to 3/3 TGUs and 6x10 Swings 5-6 days a week. I've found this to work much better for me in terms of making optimal progress, rather than just doing the regular S&S volume as written fewer times per week. This way, you're still doing the same weekly volume as if you were to do the regular S&S volume as written 3-4 times per week, but still getting the benefits of higher frequency training. Also, since the daily volume is much lower, I can really focus on nailing each rep and each stage of my TGUs, and likewise I can really focus on doing my swings as fast, powerfully, and explosively as possible with good form. Also, it has been said (I forget who or where) that the sweet spot for weekly volume of swings is somewhere in the neighborhood of 200-300 swings, and if you make this modification to S&S and do it 5 days/week, you hit that 300 rep sweet spot.
Hopefully this will help of those of you who are more intermediate/advanced and looking to continue to progress on S&S using the heavier bells.
