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Thread: Kettlebell Fever Swing Program

  1. #1
    Senior Member davetropeano's Avatar
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    Kettlebell Fever Swing Program

    I saw this on Dan John's subforum on DaveDraper and then on his blog:

    http://www.kettlebellfever.com/Online%20Training/Swing_Workout_Program.pdf

    It's a 4 week swing program (3x/week) by the folks at Kettlebell Fever. It focuses on goat bag swings, goblet squats, and the HKC swing.

    It's a high volume approach and among other things will really work on your ankle mobility and hinge pattern.

    Of course, I decided to try it without thinking things through. Wow. After Day 1 my legs felt like jello but my hips, back, and shoulders felt great. My ankles were not happy. Your mileage will definitely vary because you are going to be patterning the hell out of the swing and squat movements every workout.

    The last time my ankles felt like that I was in Japan at a class doing high volume deck squats (aka koho ukemi - back breakfalls).

  2. #2
    Senior Member LisaS's Avatar
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    Kettlebell Fever Swing Program

    I started it this week myself but it was a little too much volume from a cold start for me so I left off the finishing squats and only went partway up the ladder. I may do week one again next week in full and call this week 0.

  3. #3

    Kettlebell Fever Swing Program

    Quote Originally Posted by "davetropeano":22od3s0x
    I saw this on Dan John's subforum on DaveDraper and then on his blog:

    http://www.kettlebellfever.com/Online%20Training/Swing_Workout_Program.pdf

    It's a 4 week swing program (3x/week) by the folks at Kettlebell Fever. It focuses on goat bag swings, goblet squats, and the HKC swing.

    It's a high volume approach and among other things will really work on your ankle mobility and hinge pattern.

    Of course, I decided to try it without thinking things through. Wow. After Day 1 my legs felt like jello but my hips, back, and shoulders felt great. My ankles were not happy. Your mileage will definitely vary because you are going to be patterning the hell out of the swing and squat movements every workout.

    The last time my ankles felt like that I was in Japan at a class doing high volume deck squats (aka koho ukemi - back breakfalls).
    I wonder if I could do this program at the end of my push up days.

    The workout looks pretty intense, wow.

  4. #4

    Kettlebell Fever Swing Program

    have done two of them.

    wow.

  5. #5

    Kettlebell Fever Swing Program

    That actually looks pretty doable with my knee in recovery mode. Thanks for the link!

  6. #6
    Senior Member LisaS's Avatar
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    Kettlebell Fever Swing Program

    It is pretty high volume. I made it like 2 weeks and was under-recovering pretty seriously.

  7. #7

    Kettlebell Fever Swing Program

    Quote Originally Posted by "LisaS":3g2tgdr5
    It is pretty high volume. I made it like 2 weeks and was under-recovering pretty seriously.
    I feel good after, but I wonder if I will experience what you have.

    It just feels good to sweat again. Although it's high volume, it doesn't take that long. I do the KB workout after I do 50 pushups. I'll start using the 24kg KP for the swings but stick to the lighter KB for the wall touches and goblet squats because there's a lot of them. It is pretty intense.

  8. #8
    Senior Member LisaS's Avatar
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    Kettlebell Fever Swing Program

    I think you're younger than me so best of luck I think I could do it if I did it like twice a week.

  9. #9

    Kettlebell Fever Swing Program

    Quote Originally Posted by "LisaS":2z84rl17
    I think you're younger than me so best of luck I think I could do it if I did it like twice a week.
    I hope I can keep it up... it feels good to do some type of intense workout every day.

  10. #10
    kevkus
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    Kettlebell Fever Swing Program

    Hi - Im new here..

    Im in search of a kettlebell focused workout - 3 days/week 20 min max per workout (lunchtime sessions). Looks like this might be a good candidate.

    Im a beginner although I have been working on the RKC Program Minimum for the past 4 weeks or so. Getting antsy to try something new because of the repetition (although I still cant finish the 12 min swings sessions! Im can do 8-10 mins).

    Anyway - would you recommend this program for a relative beginner?

    Thanks!

  11. #11
    Senior Member davetropeano's Avatar
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    Kettlebell Fever Swing Program

    goblet squat + TGU + C&P + swings are the secret to life... or pretty close.

    In 30 minutes you can do 5-10 minutes of get ups/goblets and then the rest as swings of various types. Keep your reps in the 10-20 range and work on the clock (10 reps every minute on the minute, or 20, etc.) or alternate between 2-handed and one-handed swings

    It'd be hard to do the kettlebell fever programs in 30 minutes.

  12. #12
    kevkus
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    Kettlebell Fever Swing Program

    ok - good idea thanks! yeah i looked over the swing fever program again.. its insane! the format you suggest sounds like a good way to start

  13. #13
    kevkus
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    Kettlebell Fever Swing Program

    to add some variety i think i will vary the weight so..

    M - med
    W - light
    F - heavy

    template:

    5 min warmup
    5 min get-ups (maybe alternate with windmills or press on light day)
    10 min two-hand swings (1-hand swings on light day)
    >>swings at 1 min intervals with active rest (jog in place)
    >>vary reps according to weight
    5 min core/cool down

  14. #14
    Senior Member davetropeano's Avatar
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    Kettlebell Fever Swing Program

    sounds good. Be careful on the "light" day. It's hard to get the swing mechanics right with too light of a weight. It may just take more practice. Varying intensity with swings is sometimes easier than varying weight.

  15. #15
    kevkus
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    Kettlebell Fever Swing Program

    OK - good point. I did 1-arm swings on my 'light' day hopefully that should help keep it challenging enough to produce good form.

    How do I vary intensity without varying weight? Speed?

  16. #16
    Senior Member davetropeano's Avatar
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    Kettlebell Fever Swing Program

    "attack the zipper"... you can vary the intensity in a swing by pulling down more aggressively (or less) during the swing motion.

    1-hand vs 2-hand vs switching also has a different feel intensity wise.

    Going up in weight also helps. So if you normally swing a 16kg for reps you can work the 24kg as either a "power swing" ala Mark Reifkind or just a low rep (and likely low height) swing for lots 'o sets.

  17. #17
    Administrator Roland Denzel's Avatar
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    Kettlebell Fever Swing Program

    Tracy Reifkind (Mark's wife) has a ton of swing programs and variations that illustrate making things easier and harder.

  18. #18
    kevkus
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    Kettlebell Fever Swing Program

    thanks - ill check out Mark & Tracy's sites

    right now the weight i am using is

    light - 12k
    med - 16k
    heavy - 24k

    I am a 180 lb male

    i feel like my swing is ok with the 12k - ive been doing 7 reps right, 7 reps left at 1 min intervals - my light day (higher reps) seems to tax my cardio the most..

  19. #19
    kevkus
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    Kettlebell Fever Swing Program

    Got a link showing good single arm swing form?

    I learned to turn my wrist inward (so my thumb is basically pointing behind me) on the downswing.

    Watching Mark on his blog (http://www.rifsblog.blogspot.com/201...rm-swings.html) it looks like his wrist position is constant throughout the movement.

    I feel like the trouble with my one arm swing is that i rotate my swing-arm shoulder inward during the down-swing. Maybe my wrist position is to blame. (I have the same problem with the clean)

  20. #20
    Senior Member LisaS's Avatar
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    Kettlebell Fever Swing Program

    I swing like Mark. At least I think I do I use the same hand position for 1h as for 2h.
    What I have to watch for is a little torso twisting. I've had a next day mid-back tweak that I've traced back to 1-hand swinging the day before.

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