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Kettlebell Swing and Press program?

JR47

Level 4 Valued Member
Sorry if this is obvious, but is there a strongfirst swing / press program out there?

All replies welcome.
 

John Grahill

Level 7 Valued Member
Rite of Passage and/or Google the "6 week shoulder shock" program from years back. These are single bell programs and are excellent and time tested! The 6 week shoulder shock is based upon Pavel's program "RKC Ladders" from his book "Beyond Bodybuilding".... this prior to the formation of Strongfirst.

For double kettlebells the combination of the "Strong" Program and the "One" Program comes to mind but I'm assuming based on your question you may be starting out and doubles may not be the best place at this point in your kettlebell journey.
 

Kiacek

Level 7 Valued Member
Here's a program Pavel shared in gearpatrol that is just 2-handed swings and presses.

"The recommended starting weight for a typical guy “who works out” is 53 pounds. Your eventual goal is to double that weight. When you can show a 106-pound kettlebell who is the boss, you will feel invincible"

Monday:
Swings: 25 reps x 3 sets, 3 minutes rest between each
Press: 2 ladders of 2, 3 and 5 reps

Wednesday:
Swings: 25 reps x 4 sets, 3 minutes rest between each
Press: 2 ladders of 2, 3 and 5 reps

Friday:
Swings: 25 reps x 5 sets, 3 minutes rest between each
Press: 2 ladders of 2, 3 and 5 reps

"Alternate between heavy and light days. On light days stay with two sets of two-three-five. On heavy days gradually increase the number of ladders to five."
 

pet'

Level 8 Valued Member
Hello,

Red Zone :

Very close to ROP, but with a more even volume and recovery

Kind regards,

Pet'
 

John Grahill

Level 7 Valued Member
Here's a program Pavel shared in gearpatrol that is just 2-handed swings and presses.

"The recommended starting weight for a typical guy “who works out” is 53 pounds. Your eventual goal is to double that weight. When you can show a 106-pound kettlebell who is the boss, you will feel invincible"

Monday:
Swings: 25 reps x 3 sets, 3 minutes rest between each
Press: 2 ladders of 2, 3 and 5 reps

Wednesday:
Swings: 25 reps x 4 sets, 3 minutes rest between each
Press: 2 ladders of 2, 3 and 5 reps

Friday:
Swings: 25 reps x 5 sets, 3 minutes rest between each
Press: 2 ladders of 2, 3 and 5 reps

"Alternate between heavy and light days. On light days stay with two sets of two-three-five. On heavy days gradually increase the number of ladders to five."
I was away from home for two weeks or so this past late winter and brought only 1 kettlebell. I tried this. It was pretty cool for sure!
 

JR47

Level 4 Valued Member
Rite of Passage and/or Google the "6 week shoulder shock" program from years back. These are single bell programs and are excellent and time tested! The 6 week shoulder shock is based upon Pavel's program "RKC Ladders" from his book "Beyond Bodybuilding".... this prior to the formation of Strongfirst.

For double kettlebells the combination of the "Strong" Program and the "One" Program comes to mind but I'm assuming based on your question you may be starting out and doubles may not be the best place at this point in your kettlebell journey.
Thankyou for the reply - I can't find the Rite of Passage program in Enter the Kettlebell, but will look again.
 

JR47

Level 4 Valued Member
Here's a program Pavel shared in gearpatrol that is just 2-handed swings and presses.

"The recommended starting weight for a typical guy “who works out” is 53 pounds. Your eventual goal is to double that weight. When you can show a 106-pound kettlebell who is the boss, you will feel invincible"

Monday:
Swings: 25 reps x 3 sets, 3 minutes rest between each
Press: 2 ladders of 2, 3 and 5 reps

Wednesday:
Swings: 25 reps x 4 sets, 3 minutes rest between each
Press: 2 ladders of 2, 3 and 5 reps

Friday:
Swings: 25 reps x 5 sets, 3 minutes rest between each
Press: 2 ladders of 2, 3 and 5 reps

"Alternate between heavy and light days. On light days stay with two sets of two-three-five. On heavy days gradually increase the number of ladders to five."
Thanks a lot for this reply. Will check it out.
 

JR47

Level 4 Valued Member
Hello,

Red Zone :

Very close to ROP, but with a more even volume and recovery

Kind regards,

Pet'
Thanks a lot - super helpful!
 

JR47

Level 4 Valued Member
Chapter 3 is titled: "The Rite of Passage"
Literally looking at it now. Can see the pieces on how to do a Clean, Press, and Snatch, plus a few 'targets' at the start of chapter, but cannot see a program. Am I missing something?
 

Bauer

Level 7 Valued Member
Literally looking at it now. Can see the pieces on how to do a Clean, Press, and Snatch, plus a few 'targets' at the start of chapter, but cannot see a program. Am I missing something?
Yes. Just keep going.

There is also the Swing Sandwich (free article)
and Powertrain (on the app).

And you can combine A+A or S&S style swings with a couple of press plans (Soju & Tuba, Victorious, etc.)
 

Steve W.

Level 8 Valued Member
Literally looking at it now. Can see the pieces on how to do a Clean, Press, and Snatch, plus a few 'targets' at the start of chapter, but cannot see a program. Am I missing something?
Yes, the actual programming begins in Ch 4 "A Step-by-Step Guide to Becoming a Man Among Men."
 

Ryan T

Level 6 Valued Member
Certified Instructor
@pet', also similar to this mix of longish swing sets mixed with presses: HIRT for Hypertrophy - Breaking Muscle

-S-
Going to second @Steve Freides here with a caveat. What are you trying to accomplish with this approach? The HEAVY (important) 25 swings are meant to produce some glycolytic effect and an acidic environment to produce Hypertrophy, fat loss and some conditioning. Two excerpts from the article:

“The right amount of acid buildup led to increases in hypertrophy and fat loss, while also increasing endurance. In this article, I will lay out some of the secrets to building functional muscle. The type of muscle that is like the lean striated muscle of leopards not plumped up chicken breasts filled with water.”

“I would not recommend this program for the long-term, as the general HIRT protocol is probably best (and it will maintain the gains from this program). Too much of a good thing may limit its benefits. However, this hypertrophy program can be used twice a year to build a beach body or whatever body composition goal you are after.”

If you’re looking for something short term for a more specific goal or perhaps to test the waters, this is a great option.

I’ll toss out Q&D swing and push up protocol (if your power push ups are up to snuff) as well for a long term approach unless you’re most interested in pressing. Cycle in something like the program from the article above a couple times per year as the author suggests.
 

Steve A

Level 6 Valued Member
PT: The kettlebell swing plus the Russian-style military press make up a great program for an aggressive minimalist who wants to be ready for whatever life throws at him and who chooses a doer's physique along the lines of antique statues'broad shoulders with just a hint of pecs, back muscles standing out in bold relief, wiry arms, rugged forearms, a cut-up midsection and strong legs without a hint of squatter's chafing.

OH: Can you give an example of a basic training routine?

PT: Here's the routine: 5×5 presses per arm, 5×10 swings per arm, wrap up with another 5×5 presses. It's up to you whether you want to clean the kettlebell once for each set of presses or once before each rep. Don't fail. If you can't make the prescribed reps, do more sets of fewer reps to make up the total; for example 3×5, 1×4, 2×3 for a total of 25. Rest as little as you can between sets. Start with a lot lower numbers and build up slowly. Train three times a week. Stretch. Eat a cow. Every fourth week take it easy'this means do half the reps on all your sets.

From Bodybuilding Success Blueprint: The Red Zone |
 

JR47

Level 4 Valued Member
Going to second @Steve Freides here with a caveat. What are you trying to accomplish with this approach? The HEAVY (important) 25 swings are meant to produce some glycolytic effect and an acidic environment to produce Hypertrophy, fat loss and some conditioning. Two excerpts from the article:

“The right amount of acid buildup led to increases in hypertrophy and fat loss, while also increasing endurance. In this article, I will lay out some of the secrets to building functional muscle. The type of muscle that is like the lean striated muscle of leopards not plumped up chicken breasts filled with water.”

“I would not recommend this program for the long-term, as the general HIRT protocol is probably best (and it will maintain the gains from this program). Too much of a good thing may limit its benefits. However, this hypertrophy program can be used twice a year to build a beach body or whatever body composition goal you are after.”

If you’re looking for something short term for a more specific goal or perhaps to test the waters, this is a great option.

I’ll toss out Q&D swing and push up protocol (if your power push ups are up to snuff) as well for a long term approach unless you’re most interested in pressing. Cycle in something like the program from the article above a couple times per year as the author suggests.
Q+D is awesome, but I'm rehabbing a wrist injury that spikes when hand is in flexion. Can still press tho. Hence, no TGU or push ups, but swings and presses are all good. Thanks for your thoughts
 

JR47

Level 4 Valued Member
PT: The kettlebell swing plus the Russian-style military press make up a great program for an aggressive minimalist who wants to be ready for whatever life throws at him and who chooses a doer's physique along the lines of antique statues'broad shoulders with just a hint of pecs, back muscles standing out in bold relief, wiry arms, rugged forearms, a cut-up midsection and strong legs without a hint of squatter's chafing.

OH: Can you give an example of a basic training routine?

PT: Here's the routine: 5×5 presses per arm, 5×10 swings per arm, wrap up with another 5×5 presses. It's up to you whether you want to clean the kettlebell once for each set of presses or once before each rep. Don't fail. If you can't make the prescribed reps, do more sets of fewer reps to make up the total; for example 3×5, 1×4, 2×3 for a total of 25. Rest as little as you can between sets. Start with a lot lower numbers and build up slowly. Train three times a week. Stretch. Eat a cow. Every fourth week take it easy'this means do half the reps on all your sets.

From Bodybuilding Success Blueprint: The Red Zone |
This is almost exactly what I was looking at - thanks for the encouragement ;-)
 

Pete L

Level 5 Valued Member
Q+D is awesome, but I'm rehabbing a wrist injury that spikes when hand is in flexion. Can still press tho. Hence, no TGU or push ups, but swings and presses are all good. Thanks for your thoughts
Q&D; Viking Push Press and Swings.
Only comment I noted was that it wasn't selected for Q&D as it wasn't suitable for ladies. Therefore it IS suitable for chaps(?).
 
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