Heavy weight! High volume! High intensity!...All good things that I like to see in a training session. Been playing a good bit with swings lately. I usually break my sessions down with either a lighter, long nonstop set... or heavier, short set lower rep intervals. The other day I decided to try and get both in one session. I did this with a drop set. I liked the results, so I thought I'd share and see how it jived with some of you like minded folks.
Pretty simple really. I started each set with a heavier bell, but instead of completing a shorter set and taking a break, I dropped to a lighter bell and kept the set going. In my case I began with the 40kg, which is on the heavier side for me, then dropped to a 28kg for the lighter completion. I began with 100 rep sets. I did 40 reps with 40kg, then 60 reps with the 28kg (Switch whenever you need, just even it between arms). Took a brief rest to sip water, then repeated a few times. I then lowered the reps to 70 and did a similar drop with the 40kg & 32kg. I don't like to rest much in my training, and this format really did good things as I compressed a lot of work in a relatively short period of time without the monotony of a long nonstop set.
Below are the numbers and data from the session. This could easily be carried out with a little creativity to include more drops and even longer sets. I have not experienced any other exercise that can deliver the volume and conditioning in a brief period like the swings. If volume is lacking in your training, give these drop sets a try and see how it works for you.
From Training Log
1A KB Swing
Drop Sets-100 Reps
40kg x40/28kg x60) x5 (500Reps)
Drop Set-70 Reps
40kg x30/32kg x40) x4 (280Reps)
30:00
780 Reps
58,000 lbs
137 Avg HR
157 Max HR
347 Cal
6 comments:
Good work! I've played with simular attempted at increasing the volume in the past. Usually in snatches, doing 1-2min with a heavy bell then switching to a lighter one before jumping up again in weight.
Hey coach, that looks fun; 780...that's just a warm up for YOU! :) I think I'll try that when I get home, but with my 20 & 28, since I'm not used to doing long sets of swings. My grip will obviously be an issue. We'll see...
I've done something similar, although I'll switch more frequently between bells. I'll do something like 20 heavy swings, 40 light swings, rinse and repeat. The constant switching between bells provides just enough of a physical and mental break for me.
Paul...I too found this format less mentally fatiguing. Worked more that watching a clock, & time flew by.
I suppose great minds thing alike! On another note, I've started using timed sets for training my press, based off of some of your ideas. We'll see how this goes over the next couple of weeks.
Paul...Please keep me updated with your progress on the press and using the timed sets.
Thanks
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