Rocco
Level 1 Valued Member
This is my first post. I truly believe Strongfirst is a fantastic resource. Thank you all. Anyway, the topic title has been my recent blueprint for success and life domination as of late. I have been a follower a Pavel since 2007 and have been obsessed with Power To The People and Minimalist Training ever since. Rif posted an article on Swings last year about "Treating your Swings as a Lift." I believe this is true. I am a everday warrior that has achieved a 500 lbs deadlift and I am able to press a 124lbs kettlebell. Anyway, from everyday wear a tear and life responsiblies I have been focusing on Swings with a twist, and keeping with the powerlifting mindset. The program of 3 sets of 25 swings will allow you to dominate heavy bells, make you very strong, increase you work capacity, and even lose fat. The program is as follows:
- 3 sets of 25 swings working with heavest bell in good form (I am currently using 56kg bell)
- 3 minutes rest between sets (sticking with Power To The People philosophy)
- Total workout time lasts 9 minutes, Totaling 75 reps.
Strength:
As previously stated this allows me to attack very heavy bells and strengthens by posterior chain. The amount of rest in between sets allows me to approach each set fresh and ready for max explosiveness. Pavel has recommended a rep range of 10-20 for swings in the past. However, I feel 25 hits the sweet spot. Reps 1 through 10 within the set feel very explosive, reps 11-20 test your strength, reps 21-25 strength endurance. In addition, 75 reps total has been recommended by Tim Ferriss as the Minimal Effective Dose.
Psychological Effect of 3x25 Swings:
As I stated before 3x25 swings (w/ 3 mins. rest) allows me to stay in the powerlifting mindset. It has personally led me to be able to Swing 124 lb bell with ease. In addition, it can be done daily (like PTTP and S&S). Furthermore, I feel that 3 sets in this manner is the perfect amount. 4 sets is too much, 5 is too much etc. After 3 sets, you are leaving the session at your strongest. As Pavel says you are ready to "battle for a Kingdom." Lastly, psychologically this workout can not only be repeated each day, but can even be repeated for two, even 3 sessions within a day: making it similar to Grease The Groove and hitting the Minimal Effective Dose several times. And I feel that is this program is excuse proof. No matter how busy you are, you will be able to complete it. (and even repeat within a day).
With this template, I have maintained my Deadlift. I feel stronger than ever. And, I actually feel that my conditioning has improved. I'm really STRONG, but at the same time ready to go 0 to 60 at any given moment. And I feel it complements my busy life. Strength truly does make everything easier.
Remember, I recommended this program for the powerlifter who wants to supplement his training. Or, the everday warrior who IS strong and wants to even avoid injury. This will allow you to dominate heavy bells. Think of it as a Swing PTTP.
Thank you for your time.
- 3 sets of 25 swings working with heavest bell in good form (I am currently using 56kg bell)
- 3 minutes rest between sets (sticking with Power To The People philosophy)
- Total workout time lasts 9 minutes, Totaling 75 reps.
Strength:
As previously stated this allows me to attack very heavy bells and strengthens by posterior chain. The amount of rest in between sets allows me to approach each set fresh and ready for max explosiveness. Pavel has recommended a rep range of 10-20 for swings in the past. However, I feel 25 hits the sweet spot. Reps 1 through 10 within the set feel very explosive, reps 11-20 test your strength, reps 21-25 strength endurance. In addition, 75 reps total has been recommended by Tim Ferriss as the Minimal Effective Dose.
Psychological Effect of 3x25 Swings:
As I stated before 3x25 swings (w/ 3 mins. rest) allows me to stay in the powerlifting mindset. It has personally led me to be able to Swing 124 lb bell with ease. In addition, it can be done daily (like PTTP and S&S). Furthermore, I feel that 3 sets in this manner is the perfect amount. 4 sets is too much, 5 is too much etc. After 3 sets, you are leaving the session at your strongest. As Pavel says you are ready to "battle for a Kingdom." Lastly, psychologically this workout can not only be repeated each day, but can even be repeated for two, even 3 sessions within a day: making it similar to Grease The Groove and hitting the Minimal Effective Dose several times. And I feel that is this program is excuse proof. No matter how busy you are, you will be able to complete it. (and even repeat within a day).
With this template, I have maintained my Deadlift. I feel stronger than ever. And, I actually feel that my conditioning has improved. I'm really STRONG, but at the same time ready to go 0 to 60 at any given moment. And I feel it complements my busy life. Strength truly does make everything easier.
Remember, I recommended this program for the powerlifter who wants to supplement his training. Or, the everday warrior who IS strong and wants to even avoid injury. This will allow you to dominate heavy bells. Think of it as a Swing PTTP.
Thank you for your time.