As per your request David.You should really dig these. Talk about rate of force development training! I am close to being able to tolerate two hand swings again and when I can bands are next. Can't wait.
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215, 225 x X x 2, 205 x 1 x 5, laterals rear delts rev pushdowns
This was a very solid day. I took 215 and it was the strongest one in a long time so I took 225 and almost made it What I did realize is t...
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This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ... -
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KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving... -
Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....
13 comments:
Great How-to pics, RIf. Great Why to explanation in the comments of last post.
When/ how/ how often - do you recommend working this workout into someone's routine?
Thanks in advance
that looks terrible. I am gonna have to try it.
What weight is Castro using?
dave,
I think thats the 97lber. that or the bulldog. and it is terrible.especially for high intensity, low rep sets with short rest periods.
jim,
these are intense so I would build up slowly. I would put them as the main move on my swing day and start with a moderate weight bell and moderate band tension( minis or at the most monster minis).
I would do relatively low reps(10-15 reps),with compensatory acceleration techniques and keep the rest periods short( 30-45 sec).
start with a small amount of sets and see how they affect you.
use that as your baseline and wave the loads and volume from there.
I dont think twice a week would be necessary.
let me know how things go.
I plan to do them right after DLs tommorrow. 2 pood and a JS light band ( red ) 12 sets of 5-10, 45 seconds rest between sets. When I slow down in the set it's terminated. Can't wait :-)
lol, just go slowly hoss. do a bunch of warmup sets to feel this out and remember; the faster you drive the bell up the faster it comes down! enjoy.
Cool Rif! Thanks for sharing dude!
Ive been needing to get some stretch bands... too bad they arent cheap...
Thanks Rif,
Now that I've met my VO2 Max swing goals with the 24, I gotta figure out what to do next.
I like swings and wanted to do something different with 'em. ETK roll of the dice aiming towards SSST #s with a little band work thrown in will fill the bill for my next cycle.
jim,
while certainly a great workout, doing swings instead of snatches will not increase max vo2 levels in the same way accordin to KJ.why did you choose swings instead of 16 kg snatches?
Mostly because swings were do-able when my shoulder was acting up this summer and when I attempted doing snatches that fast my form was too sloppy and irritated my shoulder even with the 16.
Also, I am working at getting leaner so lots of swings worked when snatches would not.
I need to smooth out my high speed snatch technique and then I'll give the VO2 snatch protocol a shot.
I would just go with as many good form snatches as you can do it 15 seconds and work from there, slowly building speed.make haste slowly eh?
Holy shnikes!!!!!
That looks painful, I gotta try that.
christine get ready for some fast swings!
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