Kettlebell When swing are easy: shorten rests or increase weight?

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Smile-n-Nod

Level 5 Valued Member
My 10x10, 24-kg, on-the-minute swings have become pretty easy. Should I work on shortening rests between sets or moving up in weight?
 

Papa Georgio

Level 6 Valued Member
Decrease your rest by increasing the number of reps on the minute. When your at 20 on the minute your getting in your hundred in 5 minutes or less.

It wouldn't hurt to just go for 200 reps in 10 minutes. You'll be better prepared for jumping to the next bell
 

Papa Georgio

Level 6 Valued Member
Don't want to bust anyone's bubble but 100 swings in 10 minutes is nowhere near owning a bell. I believe in owning a bell and getting plenty of reps to groove your technique before moving up.
If pure strength is what your after then there's better tools than a kettlebell
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
My 10x10, 24-kg, on-the-minute swings have become pretty easy. Should I work on shortening rests between sets or moving up in weight?

Are you following the S&S program? The answer to your question is different within the context of the program than it may be otherwise.

If you're not following the S&S program, what are your training objectives?
 

Marc

Level 6 Valued Member
Don't want to bust anyone's bubble but 100 swings in 10 minutes is nowhere near owning a bell. I believe in owning a bell and getting plenty of reps to groove your technique before moving up.
If pure strength is what your after then there's better tools than a kettlebell

Well...
If you want to own a bell in the 1h-swing then I would say you do so if you can bust out 100 snappy swings in 5mins. However, increasing the bell can also work and 10x10 in 10mins is really not too bad. You could use 28 or 32 and allow for liberal rest periods. That will automatically get you stronger in the 24 range. So, I would say it's up to you...

It depends what kind of strength we are talking about. We better specify the lifts, for example:
Deadlifts and Squats: Yes, a barbbell would be the better choice if you want to specifically increase your poundage in that moves.
Overhead pressing: kettlebells are at least equally as good in that regard.
 

Smile-n-Nod

Level 5 Valued Member
Are you following the S&S program?

Following S&S. I wasn't sure if the five-minute timeframe for swings applies only when reaching Simple or Sinister, or whenever one moves up in weight. I'd like to reach Simple some day, but before then I want to do whatever helps me progress more quickly.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
Following S&S. I wasn't sure if the five-minute timeframe for swings applies only when reaching Simple or Sinister, or whenever one moves up in weight.

OK; yes, the 5 minutes applies to any weight increase. Pg 90, S&S Summarized, "When you reach the 1:1 work-to-rest ration in one of the exercises -- 100 total swings in five minutes; ten total get-ups in ten minutes -- and can do this strongly almost any day, move up in weight in that exercise. Gradually replace your current training weight with a heavier weight, one set at a time. Go at your own pace; solidify what you have achieved before going further."

Just before that it says to "Progressively but not aggressively reduce the rest intervals." That's how you get to the 5 minutes. I think there have been a few dozen thread on exactly what that means, so don't hesitate to ask if you're not sure how that applies to you. The more details you can provide, the better, i.e. how does it feel, how much rest do you usually take, what's hard about it when you try to do the swings with less rest, exactly how fast can you do it, do you feel any loss of power or proficiency when you push the pace....etc.
 

Martine Kerr

SFG-TL, Elite
Team Leader Certified Instructor
Anna C is right. Progressively but not aggressively reduce rest. So instead of OTM, try on the 50 seconds (then 40, then 30...as each gets ‘easy’). Once you hit 10swings every 30 seconds (15s work, 15s rest), time to challenge with a heavier bell for some sets.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Decrease your rest by increasing the number of reps on the minute. When your at 20 on the minute your getting in your hundred in 5 minutes or less.
This is not the recommended procedure for S&S, and any test, e.g., a video submission for Sinister, requires the swings be done in sets of 10.

There are reasons for this; I’m looking forward to learning about them, and much more, at the Strong Endurance event I’ll be attending tomorrow.

-S-
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Don't want to bust anyone's bubble but 100 swings in 10 minutes is nowhere near owning a bell. I believe in owning a bell and getting plenty of reps to groove your technique before moving up.
What @Marc said.

To "own" any movement, with weight not not, exists on a continuum. We have chose ours for Simple and Sinister but there are other standards and other programs, of course.

-S-
 

Kozushi

Level 7 Valued Member
Because we jump up 8 kilograms every time we go up in weight, it might be wise to be getting in the 100 swings in close to 5 minutes only before considering going up in weight. If you have an intermediary bell like a 36 or something then maybe it's not so important to totally own the weight first.
 

Papa Georgio

Level 6 Valued Member
This is not the recommended procedure for S&S, and any test, e.g., a video submission for Sinister, requires the swings be done in sets of 10.

Haven't read the book in a while but I thought the gist was to get all your swings (50R/50L) under 5 minutes. This supposedly gets you equal work to rest ratio. What works for me is to increase reps per set and decrease the number of rests I get. I also make a habit of doing both right and left in one set.

I learned this method from Tracy Reifkind's book. And it helps me build up my swing volumes faster than anything else I've done.

So when I do S&S, I do 10L,transfer,10R, then rest til top of minute until I get my 50 per side.

In my mind it's kind of like the snatch test. You can use whatever rep scheme to get them in 5 minutes

Amazingly I make good progress without the use of a heart rate monitor or a push device. I must be a genetic freak. NOT
 

StanStan

Level 4 Valued Member
Because we jump up 8 kilograms every time we go up in weight, it might be wise to be getting in the 100 swings in close to 5 minutes only before considering going up in weight. If you have an intermediary bell like a 36 or something then maybe it's not so important to totally own the weight first.
Hear, hear!

Another aspect, which is entirely subjective, is how working with the weight feels. If it feels too light, you can probably move up.

Besides, practice can go stale. Integrating a heavier weight progressively can be a great learning experience and help progress at the lighter weight.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Haven't read the book in a while but I thought the gist was to get all your swings (50R/50L) under 5 minutes. This supposedly gets you equal work to rest ratio. What works for me is to increase reps per set and decrease the number of rests I get. I also make a habit of doing both right and left in one set.

I learned this method from Tracy Reifkind's book. And it helps me build up my swing volumes faster than anything else I've done.

There are many possible goals. Don’t mix one book’s methods with another book’s goals.

-S-
 

Papa Georgio

Level 6 Valued Member
Steve,

In my 1H swing rep scheme. I am using reps of 10. It just the rest period between my left and right is pretty short (0).

I know if seen others on YouTube do similar. I'm assuming that's ok. I just watched a video of SFG2 Brian Myers ( who's a beast) do simple with a
10L/10R/10L/10R-rest-10L/10R-rest-5L/5R/5L/5R-rest-5L/5R/5L/5R
He cooked through them in 4:24

You may have access to the person that can resolve this for many of us.

Thanks
 
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