Training Update: 10,000 Kettlebell Swing Challenge
- bradleyhaag
- Jan 28, 2015
- 2 min read
Although I’m content with my current training which is focused simply on building a base for triathlon, when I was challenged by another trainer to do a 10,000 kettlebell swing challenge, I simply couldn’t resist.
The 10,000 kettlebell swing challenge was created by (arguably the greatest strength and conditioning coach) Dan John (which if you read my blog you know I’m huge fan of). As Dan John says in this article he published on T-Nation.com:
“Every lifter who was tested after this challenge increased lean muscle mass and conditioning.
After four weeks, you will have done 10,000 kettlebell swings dispersed throughout 20 workouts. You'll do 500 swings per workout.
Between sets of kettlebell swings, do one of the following: chin-ups, goblet squats, dips, or overhead presses.” (John, 2013)
After reading this and with the trust I have in Dan John’s method I jumped right into planning out how to tackle this challenge. My hope is by the end of the challenge not only can I say I did 10,000k kettlebell swings over only 20 workouts, but I became a faster runner, and increased my body composition. To test my results I have conducted a MAF test to measure my running aerobic fitness which you can see in this video.
The Workout:
The workout is pretty simple and looks like this:
10 Swings
Press, chin-up, goblet squat, or dips for 1-2 reps
15 Swings
Press, chin-up, goblet squat, or dips for 2-3 reps
25 Swings
Press, chin-up, goblet squat, or dips for 3-5 reps
50 Swings
Rest 30 - 60 seconds then repeat 4 times!
CHALLENGE LENGTH: January 26th-February 27th (about 5 weeks)
GOALS:
(My goals remain of my original plan only I’ve added the goal of increasing my body composition)
Increase my MAF running pace to 6:30min/miles.
Get “comfortable” swimming and cycling again.
Continue improvements with strength training/ functional fitness.
Improve body composition
OBJECTIVES:
(My objectives will also be the same as my original plan, only difference is my strength training workouts will be all kettlebell swings!)
Conduct 4 10k kettlebell swing challenge workouts a week.
Conduct 2 MAF paced runs a week.
Conduct 1-2 swim, and bike, workouts a week.
As always practice daily mobility work.
WEEKLY PLAN:
(Again very similar to my original plan. The only difference is every strength session will strictly be the kettlebell swing challenge workout)
Monday: 10k kettlebell swing challenge workout
Tuesday: 45-60min outside MAF paced trail run
Wednesday: 10k kettlebell swing challenge workout
Thursday: 1 hour trainer or mtn. bike ride/10k kettlebell swing challenge workout
Friday: 30-45min outside MAF paced trail run
Saturday: 30min Swim/ 10k kettlebell swing challenge workout
Sunday: Off day
I hope you’ve enjoyed my training updates! Stay tune for a future post where I explain my overall goals for 2015 and the races I’m doing. Feel free to reach out to me on Facebook or Twitter.
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