Burn Fat and Build Muscle With These 3 Training Programs
I just finished teaching my first 6-week kettlebell workshop. It was a blast! We covered the swing and getup and in our final week, everyone was able to do 100 1-handed swings in under 5-minutes and 10 getups in under 10-minutes. I think I may have convinced a few people that Simple and Sinister is the way to go for serious, everyday strength… mission accomplished!
Learning the swing and getup is strenuous training in itself. Here are some training ideas you can use with the swing and getup that will not only get you really strong, but also increase your conditioning level as well. Enjoy!
Simple and Sinister
Simple and Sinister is the program to use if you ask me. I’ve been on it for months and don’t intend on ever really getting off it. It’s a way of life for me. The simplicity in it’s design and the effectiveness in it’s results are simply too profound to search else where for a training solution. If you want to just be badass at life, this is your program. You can purchase the Simple and Sinister book here.
- 5 rounds 10/10 1-Handed Swings
- 5 round 1/1 Getups
Rest as you see fit between rounds and in between individual sets of 10/10 as well. If you’re going to hop on a long-term program, I’ve found great success in a simple progression of adding a round with a heavier bell every other week. Here’s what it looks like:
Week 1: – – + – –
Week 2: – – + – –
Week 3: – – + + –
Week 4: – – + + –
Week 5: – + + + –
Week 6: – + + + –
Week 7: – + + + +
Week 8: – + + + +
Week 9: + + + + +
Week 10: + + + + +
- + = Heavier bell (example would be 32kg)
- – = Training bell (example would be 24kg)
With the example above, in 10 weeks you’ll not only be using the 32kg bell for all 5 rounds of swings and getups, you’ll be significantly stronger and likely see your strength transfer to other lifts/movements you haven’t trained in a while.
On the minute work is a great way to increase strength and conditioning levels in a very short amount of time. The task is to do a given number of swings every minute, on the minute, for a given time period. An example of 10 minutes would be:
- 10×10 OTM
This calls for 10 swings every minute, on the minute, for 10-minutes, for a total of 100 swings. Below is a gradual progression I’ve made for my clients in the past to double that number.
Weeks 1,2: 10
Weeks 3,4: 12
Weeks 5,6: 13
Weeks 7,8: 15
Weeks 9,10: 17
Weeks 11,12: 18
Weeks 13,14: 19
Weeks 15,16: 20 = 200 swings in 10 minutes
A faster progression would be to only do 1 week at each rep (very attainable, and happens to be right out of Brett Jone’s SFG Level 1 Prep Plan):
Week 1: 10
Week 2: 12
Week 3: 13
Week 4: 15
Week 5: 17
Week 6: 18
Week 7: 19
Week 8: 20
Choose a heavy bell but obviously one you can maintain speed and power with. Waving with different bells works well too. An example would be… for a rep count of 10 (week 1) you’d wave between the two bells you choose (roughly 1-2 bell sizes apart): 40k, 32k, 40k, 32k, 40k, 32k, 40k, 32k, 40k, 32k
In the swing sandwich you simply sandwich sets of getups and swings together.
You might start the session following our warm-up with a few rounds of getups, do some heavy 2-handed swings, some more getups, then some 1-handed swings, and more getups again.
Alternating set for set is a great way to train “inefficient exercise” as Dan John likes to call it. In other words, it’s really inefficient to continually get up and down off the ground, then put a whole lot of work into a lift (the swing) that still leaves you standing in the same spot as you were before, then get up and down again. In short; it’s really, really tiring!
One Quick Note
Do not have your clients go through any of these training programs without you first having gone through them yourself. They’re simple, but not easy. It helps to understand some of the pain that goes into one of theses sessions when coaching someone else through it… just saying.