I wanted to share some of my notes so you could see the progressions I use to get clients strong in the Swing and the Getup. I set very specific goals for both men and women to accomplish before moving forward in their training. No exercises are rushed and solid technique is our goal. Most of my clients are doing some sort of sugar-detox diet during the first 2 weeks so it works out well that we are not training with much intensity during these first couple of weeks. We are emphasizing form over everything else.
First goal is to be able to do the
Between the Heel Deadlift with the 40 kg bells for 5 sets of 5 reps. This is the one exercise where men and women have the same goal. A 40 kg deadlift is not very heavy for most people but doing it with proper form can be a challenge at first. I use this exercise as a method to teach how to hinge the hips properly as well as to strengthen the body for the swing practice that we will be doing. If a person can DL the 40 kg bell easily they will be able to swing the lighter bells (12, 16 18kg ) with ease. I also ask clients to become competent in the
Pendulum Swing and
Power Swing before attempting regular consecutive swings for reps.
Women are shooting for 5 rounds of Getups with the 16 kg bells and men are going for 5 rounds with the 24 kg bells.
Women are asked to swing the 32kg bell and men the 40 kg bell with good technique before we start practicing the 1-arm variations. Every time I used this protocol the client tells me that the 8 and 12 kg bells feel very light when learning 1-arm variations and that is the goal!
We may do some Military Pressing, pullups and variations on the getups but until the above goals are achieved 90% of our energy goes into getting strong at swings and getups.
This client is female approx. 30 years of age. She has a very rigorous job, a full time + Registered Nurse. I am purposely avoid Military Pressing and Pullups because a client like this only has so much energy for training and recovery. I feel that this kind of training is perfectly designed for a busy person who only has a couple of hours a week available to train.
Once she can fulfill the above stated goals we will add military presses and pullups - these exercises will be much easier to do once we get her base strength levels up via Getups/Swings.
After 7 weeks of private training client accomplished the following:
Getups -Starting with bodyweight and 4 kg bells graduated to 16 kg bells with good form
2-Hand Swings - started with 12kg bells and can now competently swing 32kg bells!
Technique in both exercises has drastically improved in this very short time period.
Here are her actual training numbers from the training log I keep as we train.
10/4
Between the Heel Deadlift
5 rep sets
12kg x 2 sets
16kg x 2
40kg x 3
10/7
BTW DL
12kg x 3
16 x 2
18 x 2
24 x 1
28 x 2
10/12
BTH DL
16kg x 1
18 x 1
24 x 1
28 x 1
32 x 2
10/17
Getups
BW x 1
Shoe x 1
4kg x 1
8 x 2
BTH DL
16 x 1
24 x 1
28 x 1
32 x 1
36 x 1
40 x 3
10/19
TGU
Shoe x 1
BW x 1
8 x 3
BTH DL
16 x 1
18 x 1
24 x 1
32 x 1
36 x 1
40 x 5
Pendulum Swings
12kg x 7 reps x 4 serts
Pendulum Swing to full swing
12kg x 7 reps and 2 sets
10/22
Completed the BTH DL protocols, switch to Swing protocols
TGU
BW x 1
8 x 2
12 x 3 (all with spot)
Pendulum Swings 12kg x 7 reps x 5 sets
Pendulum Swing to Full swing 12kg x 7 reps x 3 serts
10/24
TGU
BW x 1
8 x 2
12 x 3 (2 with spot, 1 with no spot)
PowerSwings
12kg x 7 reps x 3 serts
16kg x 7 reps x 5 sets
18 kg x 7 reps x 3 sets
10/27
TGU
BW x 1
8 x 1
12 x 4 (first 2 no spot, second 2 with spot)
First time full swing ladders (3 reps, rest, 4 reps, rest, 5 reps, rest etc)
Taking long rests, still emphasizing learning not "working out"
12kg bell 3-7 rep ladder
16kg bell 3-7 rep ladder
10/30
TGU
BW x 1
12kg x 5 sets (all but last 2 no spot)
Swings
12kg x 7 reps x 3 sets
16 x 7 x 3
24 x 7 x 3 sets
Roundabout practice (variation of 1-arm swings) - a couple of easy rounds with the 8kg bell
11/5
TGU
BW x 1
12 x 1
16 x 1 (first time!)
12 x 1
8kg x 2 sets, full press on each move
11/11
TGU
8 x 1
12 x 2
16 x 2 (all with spot)
12 x 1
First time "training" swings
7 swings on-the-minute for 15 minutes alternating the 24 and 28 kg bells
11/14
TGU
8 x 1
12 x 1
16 x 3 (all with spot)
20 minutes total swings
10 minutes 7 reps on-the-minute using 24 and 28 kg bells
10 minutes 12 reps on the minute using 16, 18 and 24 kg bells
11/17
TGU
BW x 1
8 x 1
12 x 1
16 x 3 (with spot)
Repeating moves #1 and #2 for 7 reps each side using the 8 kg bell for 2 sets
Repeating the lunge move for 7 reps each side using the 8 kg bell for 2 sets
Roundabout swing practice for 3 sets using the 8 and 12kg bells
11/19
First time skill practice only day
These are all new moves for client - has enough of a base using the roundabout swings to understand the 1-arm movements.
1-arm swings from dead start
Transfers every 3 swings
Transfer on every swing
Alternating 1 arm swings to cleans
11/22
TGU
8 x 1
12 x 1
16 x 3, first time unassisted! left side still needs spot, hoping to get a left side unsassisted getup next session.
Swings
10 minutes on the minute - 7 reps using 24, 28 and first time with 32kg bells
10 minutes on the minute 12 reps using 12, 16, 18 and 24 kg bells
