Lots of Swings

I'm trying something new.  I know, novelty is the enemy of progress.  But this is not some bright, shiny thing that will distract me from my goals.  This is as back-to-basics as it gets: swings.  Lots of them.  To make Master of Sport, I need to improve my overall endurance, my grip endurance, my leg strength and endurance, and my mental toughness.  I'm old enough that I can't beat myself up with heavy weights too often, or I won't recover.  Enter the swing.  Bud Jeffries has a series of articles out about his experiments with ultra-high rep swing sessions.  He's lost over 110 pounds, while keeping his strength high enough to press 150 with one arm, and do rack pulls over 1,000 pounds.  His secret: pick up a kettlebell and swing the heck out of it.  If I'm not mistaken, he's done 2,000 with a 24k kettlebell, and 500 with a 40k, nonstop.  That's some serious swinging.  More strength, endurance, and old-school toughness?  Yes, please.

I've done three sessions so far.  First, I did 300 with the 16k, then 450.  Today I did about a thousand with 12k.  I've timed my pace to between 33 and 35 reps per minute, so I count reps by time, not by counting each rep.  Today I did 30 minutes, switching hands every 30 seconds.  When I first started, the 12k felt so light that I thought I had made a mistake.  The last 3 minutes felt like I was swinging the 24k. 

Lessons Learned

I've learned a couple of things so far about high rep swinging.  First, technique.  I use the sport style or fluid style swing, as compared to "hardstyle".  If you want endurance, this is the only way to keep moving long enough to get that "third way" cardio.  I can tell that my technique is improving through the sheer volume and the necessity to be efficient.

I know now what a lower back pump feels like.  It hurts.  A lot.  But it's just a pump.  It's not low back pain, and it's no reason to stop swinging.  I've had a soft tissue injury in my lower back, and I know when to stop.  Just because it hurts, does not mean it's injured. 

The body is a lot tougher than the mind.  I stopped at 30 minutes because it was my goal, but I could have kept going.  Whenever I wanted to quit, I realized I'm just bored, or in pain.  If you can keep your mental discipline, you can do what you set out to do.

Goals

I'd like to hit 1,000 with 16k.  That's not really a lot.  I've seen videos online of  a guy about my size doing over 1,000 with 24k.  But remember, the swing is not a lift, it's an exercise.  I'll do it to get closer to my goals, but if it starts taking more than it gives, I'll drop it faster than a Rico Suave record (subtle 80's reference, to show my age).   I'm also working in heavy swings, which are done for lower reps (sets of 5), and are performed hardstyle.

Heavy Swings

Kettlebell swings are great, and heavy kettlebell swings are even better!  What’s heavier than a kettlebell?  A “core blaster”!  I had the end of one of my barbells drilled so I could put a handle through it and swing heavy.  I took it as high as 215.  With the plates I have, I think I can take it as heavy as 255 or 275, though I’m not prepared to swing that heavy yet.  The only problem is that the handle rotates, so grip strength, rather than posterior chain strength, is a limiting factor.

When to Change Things Up

I have had good success up to now with the single clean and jerk template.  I've completed 11 sessions in four weeks, performing high rep single clean and jerks with the 32k and 28k kettlebells.  I've also deadlifted and bench pressed during this time.  But now, it's time for a change.  How do I know?  Because I feel like I've been beat up after every session!  These bells are heavy, and I'm 35 years old.  My recovery is not what it used to be.   What do you do when you have a goal to reach, but you can't keep doing what you are doing?  Here are a few thoughts:

1.  Do the same thing, but do it differently.  My goal is Master of Sport in the single clean and jerk.  88 reps with 32k.  Rather than take a significant step backward, I'll change to double long cycle for a while. This way, I can keep my conditioning up, get stronger, but disperse the load throughout my body.  Two 20k's won't beat me up like a single 32k, but I'm lifting more weight. When I come back to the 32k, I'll be stronger and more resilient.

2.  Make the smallest change that will matter.  I'm not switching to a different set of lifts, or adopting some radical esoteric training routine.  I'm trying to keep the same movement patterns and metabolic demands, just using a bilateral lift instead of a unilateral one.

3.  Drop the ego.  Sure, I like to lift heavy.  I like to think I am strong.  But the reality is that if I want to still be training at this time next year, sometimes I need to back off.  This is especially important for older lifters.  Remember, recovery ability does not grow with strength and endurance.  You can get stronger and do more work, but it will take longer to recover.

September Training Log

September 30- over 1,000 12k swings, nonstop.  Swung for 30 minutes at a pace of 33-35 swings per minute, switching hands every 30 seconds.  50 pushups.

September 29- no training

September 28- Squat: 5 @ 240; Bench Press: 5@ 200; Deadlift: 5@ 350.  Double clean and jerk: 20k- 3.5 min @ 8 rpm (28 reps); 16k- 4.5 min @ 10 rpm (45 reps).

September 27- Squat: 5 @ 230; Bench Press: 5@ 195; Deadlift: 5@ 340.  Swings: +- 450 swings with 16k in 13 minutes nonstop, approximately 35 rpm.  Switched hands every 10 reps.  Could have done another minute or two, but a very difficult session.  About 8 minutes in, I got into a very efficient groove.  These long swing sessions are very physically and mentally tough.  Looking forward to working up to 1,000 straight swings with 16k, then perhaps going heavier.  I'm trying a new training schedule: Monday, Wednesday, and Friday, I do five singles in each of the powerlifts, fairly heavy (70-85% 1rm), on a weekly linear cycle.  On these days, I'm also working the double clean and jerk, using a template I found from Sergey Rudnev.  Using the 20k and 16k  bells.  On Tuesdays and Thursdays I do the powerlifts and swings.  Tuesdays I'll do heavy swings with my "core blaster", loaded from 165 and up.  On Thursdays, I'll do long swing sessions, like today. 

September 26- Squat: 5 @ 220; Bench Press: 5@ 190; Deadlift: 5@ 330.  Clean and jerk: 2x20k- 3m @ 8 rpm (24 reps); 2x16k- 4m 2 10 rpm (40 reps).

September 25- Squat: 5 @ 210; Bench Press: 5@ 185; Deadlift: 5@ 320. Heavy swings: 5 each @ 130, 165, 190, 215.  7 sets of 5 @ 165; 3 sets of 5 @ 185. 

September 24- Squat: 5 @ 205; Bench Press: 5@ 180; Deadlift: 5@ 310.  Double clean and jerk: 20k- 2.5 minutes @ 8 rpm (20 reps); 16k- 3.5 minutes @ 10 rpm (35 reps).

September 23- 350 swings with a 16k kettlebell.  Worked at a 35 rpm pace, and went for 10 minutes straight, switching hands every 30 seconds, a la Bud Jeffries.  I really felt it in my legs and spinal erectors, but had more than enough wind for it.

September 22- day off from training

September 21- Squat: 5@ 230; Bench Press: 5@ 195; Deadlift: 5@ 340. Double long cycle clean and jerk: 20k- 2m @ 8rpm; 16k- 3m @ 10rpm.  I'm doing a 17 session modified version of Sergey Rudnev's long cycle template.  It's modified by using 20k and 16k weights instead of 32k and 24k.

September 20- Squat: 5@ 220; Bench Press: 5@ 190; Deadlift: 5@ 330. Played around a little with clean and jerks with 16k.

September 19- Squat: 5@ 210; Bench Press: 5@ 185; Deadlift: 5@ 320. Double clean and jerk, 16k- 3 sets of 10 while mowing the yard.

September 18- Squat: 5@ 205; Bench Press: 5@ 180; Deadlift: 5@ 310.

September 17- Squat: 5@ 200; Bench Press: 5@ 175; Deadlift: 5@ 300.  Tried to do next single clean and jerk session, but at this point, it's taking a lot more than it's giving.  In Scott Sonnen's article about the lift, he wrote that fighters who used the 32k were getting beat up and slow.  I can relate.  I'm having pain in my wrists, elbows, and ankles. Time to mix things up a little.  I'll probably do a cycle of double clean and jerk- same, but different.  This will keep my conditioning up, while distributing the weight more throughout the body than heavy, one arm lifting.

September 15-16- off from training.

September 14- 182 pounds, 17.5% body fat (32 lbs. fat, 150 lbs. lean mass).  Single clean and jerk: 32k- 10/10, 21/21; 28k: 37/37.  Squat- 5 singles @ 220.  Practicing low bar squat technique.  Bench press: 10 singles @ 170.  Deadlift: 5 singles @ 330.

September 13-  Eyes popped open at 2:30 this morning.  Got a lot of online work done early.  Really low energy this morning.  Bench Press: 165 pounds- 5,3,2.  Deadlift: 320 pounds- 5,3,2.  Harder than it should have been.  Afternoon nap.

September 12- 181 pounds. Single clean and jerk: 32: 8/8, 18/18; 28k- 31/31.  I tried the 28k set before lunch, and got 13 with the left arm before quitting the set- it was too soon after the 32k, and my legs just didn't have it.  Came back after lunch and got 31/31- tough, but no problem.  Deadlift: 2 sets of 10 @ 300 pounds, touch and go.  I used straps, because my forearms were cramping from the clean and jerks.  Time to bump the weight up to 315- a 5% increase.  Side press: 32k- 3x3 per arm.  Bench Press: 155 x 5, 10.  Barbell Russian Twists: 3x10 @ 35 lbs.

September 11- 180 pounds. no weightlifting.  Walked about 5 minutes to the field at the elementary school.  Warmed up and stretched, then ran 4 sprints of 55-60 yards each, with 1 to 2 minutes rest and stretching between them.  Stretched and walked home. Stretching, foam rolling, and a hot bath.

September 10- 181 pounds. fasting today from lunch Sunday (yesterday) to sometime this afternoon- around 24 hours.  Woke up at 181 pounds.  Training: single clean and jerk: 32k: 7/7, 15/15; 28k: 25/25.  Deadlift: 300 lbs., 2 sets of 10.  Practice bent press and single clean and jerk: 3-5 singles per arm with a 40k kettlebell.

September 4-9- no training. Went to DC for a few days.  Walked a lot, and ate a lot of junk food.  Came back at 184 pounds.

September 3-  Practiced three poomse (sa jang, oh jang, yook jang).  Bench press: 2x5@ 165.  Windmills: 5 reps per side @ 16k, just for a good stretch.  One arm clean and jerk: 32k- 5/5, 11/11;  28k: 19/19.   Practiced deadlifts: 2 sets of 10 reps with 300 lbs.- very difficult.  According to a 1 rep max calculator I found online, I should be able to deadlift 400 pounds.  I don't know about that.  I did 360 two days ago, and I still had more in the tank.  I'm deadlifting more now than I have in a long time.  I have not done any of this in a rested state.  My powerlifting meet is 10 weeks out, and I'm hoping to break 400 to redeem myself after only pulling 325 at the meet in June.  If I can hit 425, that will be a state record for the 181 pound intermediate 35-39 class in Iron Boy Powerlifting.  At this rate, pulling 400 ten weeks from now might not be that difficult, but 425 might be reaching.  That's my current best plus 65 pounds.

September 2- day off from training

September 1- worked on a building project for a few hours, then a single heavy deadlift: 360 lbs.  This was my first double bodyweight deadlift in three years. It was very heavy, but went up smoothly, and was not a true one rep max.

Double Bodyweight Deadlift (again)

Today I hit a great milestone for me- a double bodyweight deadlift.  I’ve done this before.  In October of 2009, I deadlifted 405 for a single, at a bodyweight of 202 pounds.  It was a true max, and went up with difficulty.  It came at the conclusion of about four months of following Power to the People deadlifting cycles.  After I did it, I hurt for two days, and did not want to look at another barbell.  In fact, after I reached that goal, I stopped deadlifting, and deadlifted only sporadically for about two and a half years.  It took so much work to get there, that I did not want to go back.  Even recently, I have not deadlifted often.

Fast forward to today.  I’ve been practicing kettlebell sport.  I just finished a 6 week cycle in the biathlon with the 20k/44 lb. kettlebells, and hit 81 double jerks, and 64/64 snatches.  Before that, I peaked in competition with the 16k/35 lb. bells, making 85 jerks and 80/80 snatches.  Now, I’m two weeks into a six week cycle of single clean and jerks with the 32k, working up to a mini-peak of 20/20 with the 32k, and 34/34 with the 28k two sessions back.  My goal is 45/45 with 32k.  These are really tough sessions, and I don’t know if I’ll be able to follow the program as mapped out without having to back cycle a few times.  Heavy clean and jerks are brutal!  The first place I feel it is in my legs.  The legs do more work in the clean and jerk than in the snatch or double jerk, and work at a faster pace. 

In June, I lifted in my first powerlifting competition.  I deadlifted 315 and 325, then stalled at 355.  Today, 360 went up without a hitch.   That’s what you call getting stronger, and it’s a great feeling!  My next competition is the Mortanton Push/Pull in November- that’s nine weeks.  Perhaps I can break the 400 barrier?