Program Overview
In four or five weeks, you're going to perform 10,000 proper kettlebell swings. These will be split among 20 workouts. You'll do 500 swings per workout.
Between sets of swings, you'll perform low-volume, basic strength exercises. You will train 4-5 days per week. Train 2 days on, 1 day off, and repeat. Men will use a 24kg kettlebell (53 pounds). Women will use 16kg (35 pounds).
This is a stand-alone program. If you feel you're able to do a second workout in the same day, then you are "underbelled" – you're either not going heavy enough or not training with maximal effort.
The Swings: Clusters, Sets, and Reps
Use an undulating rep scheme to reach 500 total reps per workout:
Set 1: 10 reps
Set 2: 15 reps
Set 3: 25 reps
Set 4: 50 reps
You've now completed 100 reps or one cluster. Repeat the cluster 4 more times for a total of 500 swings. Between sets, experienced lifters will add a low-volume strength movement.
The Strength Movements
Use a strength movement with low volume between sets of swings. The best exercises are:
1. Press (barbell overhead press or one-arm press)
2. Dip
3. Goblet Squat
4. Chin-up
Other acceptable choices: front squat, pistol squat, handstand push-up, wide-grip loaded pull-up, and the muscle-up. Use a 1-2-3 rep scheme for most movements. Here's an example using the press:
10 Swings
Press 1 rep
15 Swings
Press 2 reps
25 Swings
Press 3 reps
50 Swings
Rest 30 - 60 seconds
For the 1-2-3 lifts, use your five rep max weight.
For the dip, you'll need more reps. Use a 2-3-5 rep scheme.
If you choose to do the program 5 days per week, on one of those days you'll only do the swings. Leave out the strength work between rounds. If you train 4 days per week, you'll use the strength movements every workout.
You may use a different strength movement every workout, rotating between the press, dip, goblet squat, and chin-up. I also like using two days of chin-ups and two days of presses.
Remember, choose only one strength movement per workout.
Rest Periods
After each round of 10, 15, and 25 reps, rest 30-60 seconds. The first cluster will be easy and you can jam through it. In the later clusters, you'll need the full 60 seconds or more for grip strength recovery.
After each set of 50, rest will extend to 3 minutes or more. During this post-50 rest period, perform a "corrective." Stretch anything that needs it, like the hip flexors. Do a mobility movement of choice.
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