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daniel m
Lives in Fort Collins, CO
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daniel m
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The 10,000 Swing Challenge  - 
 
For those that want to use a specific program for the 10,000 Swing Challenge, here is the program Dan John created.

There's also a list of benefits he finds to be common among people who complete the challenge.

Thanks to +seth owens for finding the link for us.
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John Linsley's profile photoSascha Feth's profile photo
 
Looking forward to trying this! 
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daniel m
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Discussion  - 
 
Has anyone tried the Shock and Awe protocols?  

What did you think?
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Andrew Vasel's profile photoJoseph Perry's profile photoChristopher Notley's profile photodaniel m's profile photo
6 comments
 
+Andrew Vasel I find this happens a lot for me when you involve upper and lower body at the same weight.  Quads are just so much stronger than upper body so using the same weight for squats as presses either overworks the upper body or underworks the lower body or both.
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daniel m
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Discussion  - 
 
I've been working through this guy's DVD set and love it.  He has a fantastic way of breaking down each aspect of the major lifts and drilling them to perfection.  I haven't spent much time on the site, yet, but it looks great.
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Thanks for sharing +daniel m is looking at it now.
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daniel m
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Discussion  - 
 
A nice Milestone for the G+ Kettlebell Club!
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Andrew Vasel's profile photoseth owens's profile photoRichard Haney's profile photodaniel m's profile photo
8 comments
 
+Andrew Vasel Same for me.  Seems like I need some kind of VO2Max work to really get that nailed down.
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daniel m
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Routines  - 
 
A simple Clean and Press Ladder for me today.  Try to complete each ladder without setting the bell down, just cleaning between each side.

Set one: 1 Left, 1 Right
Set two: 2 Left, 2 Right
Set three: 3 Left, 3 Right
Set four: 4 Left, 4 Right
Set five: 5 Left, 5 Right

Repeat x 5

Suggestion: Use a lighter kettlebell than you normally press.  The reps per set are low, but the volume really adds up.  I used the 24kg.
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daniel m
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The 10,000 Swing Challenge  - 
 
With all this talk of the challenge, it's making me kind of want to do one again soon.  I've been focusing more on snatches lately and VO2Max so it might have to wait until February before I start it.
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daniel m
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The 10,000 Swing Challenge  - 
 
The 10,000 Swing Challenge is a kind of rite of passage for kettlebell enthusiasts and like almost all kettlebell programs, it's deceptively simple and sometimes brutal.  The basic concept is as straight-forward as it gets:  do 10,000 Kettlebell swings in one month.  Any combination of two-handed and one-handed you like.  10,000 Total in 30 days.

Since someone around here is pretty much always doing one, it seemed like a good idea to add a category for new or interested members to check out regarding the Challenge as well as anyone going through the Challenge now to have a place to ask questions and whatnot.

If anyone has done it before and has thoughts on it, feel free to add them.  Same goes for questions.
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Tom Ward's profile photoseth owens's profile photodaniel m's profile photo
7 comments
 
Thanks for such a thoughtful response. Inspiring stuff.

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daniel m
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How-To  - 
 
This is one of my favorite references for kettlebell lifting in general.  Hundreds of kettlebell exercises and variations are demonstrated in precise, step-by-step color photographs and then demonstrated in motion on the DVD that comes included.  

Helpfully, the whole thing is broken down by the target area of the body so it's especially nice if you're looking for more "core exercises" or more "chest work" and so on.
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3 comments
 
+Blair Slavin Yeah there's a lot of good stuff between them.
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daniel m
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How-To  - 
 
The absolute basics of the Viking Warrior Conditioning program for VO2Max.  The entire program is based on snatches.  It begins with a five minute test to sort out which bell to use, where you switch arms and increase reps at preset intervals each minute.  The key is to start on a lighter bell than you would think.  Since it's VO2Max work, it's more interested in volume than weight of the bell.

Once you've tested to determine which bell, you begin the first protocol, which is the 15:15 protocol.  The aim is to snatch at even tempo for 15 seconds then take 15 seconds of active rest.  You should be working with a kettlebell that you can snatch about 8 times during the 15 seconds.  No shame in a small bell since this is big volume work.  The test at the start can help you find the best cadence, but if you don't have/want the book, shoot for 8.

Now the scary part.  You are beginning with as few as ten cycles (15 seconds on, 15 seconds off - active rest) and aim to increase the cycle count every workout while keeping the rep count per set the same (around 8).  The good news is that you don't have to bother learning the second protocol until you can do 80 continuous cycles.  There are several protocols after this one to complete the training, but this is a good start.

+Andrew Vasel and I were talking about it, so I thought I'd throw out the basics of the first protocol.
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2 comments
 
+Nicola Tonel It's pretty intense and that's only phase one, the easy phase.
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daniel m
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Discussion  - 
 
Since World Kettlebell Club is rolling out a new line of kettlebells next month, they are dumping all their current stock on the cheap  (compared to normal prices for competition bells).  These bells are all designed by Valery Fedorenko.  I haven't used them but I've heard from a number of people that the VF bells are the Rolls Royce of kettlebells.

Anyway, here's the link in case anyone is interested.  They seem to run out of stock on another one every day so bear that in mind if you see one you can't live without.
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I do things in places with people. Sometimes.
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I am sometimes mildly amusing and have been known to be only half serious. I like partisan politics and pretending that people who disagree with me are intellectually inferior.  Also, gumballs are good.
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Fort Collins, CO
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Montrose, CO - Addison, TX - Bedford, TX - Ridgway, CO
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Marketing Director
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