Training for the Tough Mudder is nearing the final week. It has been my plan from day one to do this fun adventure without doing any running as training. As of now, I have yet to run. I have been using kettlebells as my training tool. I had an initial plan set up that included swings one day and Turkish get Ups the next day on a 4-6 day a week training cycle. It went really well as I increased my time under loads every session. swing workouts were focused on heavy double swings. I made it to about 35 minutes of double swings with an active recovery. In the GU I was up to about 30 minutes of working each piece at least twice on my way to standing. I was using a fairly heavy weight in these also. If it looks familiar, it is because it is a modified program minimum. As all the Master RKC's will tell you, when it comes to results, swings and get ups are the way to go.
Enter my good friend, Dustin Rippetoe RKCTL. He proposed a 21 day swings challenge. The challenge is to hit 10,000 Swings in the 21 day period. Well, it fit my goal to a tee, so I have been off and running with it.It has been an eye opening journey. I am 18 days in and I am at about 7000 swings. I might not hit 10,000 in 21 days, but that is okay. I have more then got my money out of this challenge.
I could have easily hit 10,000 swings with a different plan of action. one that was set up to just accomplish the swings. I did not want to modify my path/training plan to much so all I did was add days to my swinging. i have been pretty much swinging kettlebells 6 days a week for the last 3 weeks. I chose to keep the heavier double swings in the mix as my main training. I have gone heavier so that I have the power, stamina and mental toughness to slog through a 10 mile race over obstacles, through water and electrical wires. There is a certain mental component earned when you are forced to continue swinging those heavy bells when your hands, arms, hips, legs and lungs want you to quit. Will there be some carryover? We will know in about 12 days.
The other days of swings are usually 2 handed days with the heaviest KB that I can easily do for 300-500 reps. I have recently learned that the Beast fits in that category... Hitting double 88's for reps goes a long way to making that happen.
I have seen some great changes in my technique as this has progressed. Dan John was dead on the money when he said, "If it is important, do it every day." My swings are pretty solid these days. I feel that I am generating a lot of power and I am able to transfer that power to the KB. On my 2hand days, the kb's literally float at the top. I have also observed that my heart rate elevates to a lower level then it used to and drops down much quicker now. I started out at a weight of about 170. I am currently at 180 and my body fat is lower. The weight is fairly well distributed, but a lot is in my glutes, hamstrings and hip. My wife likes it so it must be good!
While I have been tired, bodyweight swings will do that to you, I feel really good afterwards. I admit the first day of double 88's made me feel like a truck had hit me, but I was on 4 hours of sleep that day. But it was part of my plan and had to be accomplished. No PR everyday for me. I have to follow my program, cause that is how it rolls!
I have also learned how incredible Indian Clubs are as a training tool. I started to use them as my active rest and recovery from swings. I start out in tall kneeling with movement prep, work through Movements 1 and 2 and then move off to open half kneeling. I recently, last couple of days, started working on Movement 3. I attribute a lot of my recovery ability to the clubs. I am able to lower breathing rate and heart rate as I work the clubs between swings. My shoulders feel better now then at any point in the last few years. The Clubs seem to really help lock in all of the correctives work for my shoulders. If I can swing it, I am going to actually try to attend the next Indian Club workshop in March. The Clubs are going to become part of our group classes also. If you train with me you will need them anyway so get them here, Indian Clubs.
3000 more swings to go! Will try and get there within the 21 days.
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