How to Program your Kettlebell Swing Training - Template

Here are several methods on how to Program your Swings
-TIMELESS: 10 x 10
-10 reps OT3M (on the 3 minutes): 10 x 10 in 30 minutes
-10 reps OT2M (on the 2 minutes): 10 x 10 in 20 minutes
-10 or 5 reps OTM (on the minute): 10 x 10 in 10 minutes
or 20 x 5 in 20 minutes
-10 or 5 reps OT30 (on the 30 second): 10 x 10 in 5 minutes or 20 x 5 in 10 minutes
-3 reps OT20 (on the 20 second): 10 minutes total
-1-2 reps OT10 (on the 10 second): 10 minutes total
Enjoy these plans!
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[@eliefeinstein6182]

You’re the man. Easily my favorite kettlebell channel. Keep it up!

[@artyomklok8526]

Brilliant ideas! Thanks for sharing, coach!

[@alikazan1423]

Thank you. I really appreciate the info as well as the effort 👍

[@SchuyFit]

Great video!

[@onetwothree257]

Great video

[@alexanderpotts8425]

5 rep sets OT30 can get real brutal real quick hey...

[@Stefansrb369]

Thanks for sharing. I have a question. Is time under tension a good replacement for weight,meaning if I can't get new bells can i slow up my rows or get ups,or maybe hold the last snatch for about 20-30 seconds above my head? If i can't get heavier ones(i have 2 28kg,and do deadlifts farmer walks with both,rows snatches and swings with 1) .

[@conradbuff5269]

Hi Louka, how would you program the swing for strength/power endurance while minimising hypertrophy? Thanks.

[@HardstyleKettlebellPro]

Take longer rest between sets. Typically 2-3 minutes between sets of 10. And 5 reps "On the Minute" works well

[@markstewart5534]

Could you Load Wave Swings? Let’s say once you’ve worked to 10 reps OTM with 16k and done it for 4-6 weeks could you then alternate between that and a heavy 5 reps OTM with a 20-24k?

[@HardstyleKettlebellPro]

100% YES

[@blueshark9912]

How many days a week would you swing? I’m assuming that for the first few time methods before the ATG training, you could swing frequently. Thanks

[@HardstyleKettlebellPro]

Really depends. At least 2-3×

[@blueshark9912]

Merci!

[@dave_8600]

I am regularly doing 300 - 800 swings in a session…is this over training, misuse of bells? I’ve just kept heaping volume as I’ve gotten stronger with the KBs.

[@HardstyleKettlebellPro]

You're probably trading endurance for power. What weight do you use? How explosive are your swings?

[@dave_8600]

@@HardstyleKettlebellPro not explosive, but I do hand 2 hand swings with 50 - 70lbs and 2HS with 70 - 100lbs.

[@HardstyleKettlebellPro]

That's why you can go all day. It's like throwing a punch and making 0 damage.

[@dave_8600]

@@HardstyleKettlebellPro that explains the vol difference, thank you

[@jvm-tv]

AGT not ATG I guess?

[@HardstyleKettlebellPro]

Yes, those with more rest periods. However, protocols with shorter rest, like every 30 seconds are for Glycolitic peaking