Where to start? Well, inspired action, inspired effort, always makes things easier! Sure, action and effort can be forced, but what kind of fun is that? Willpower and discipline are exhaustible resources, the key, I think is to make the action feel effortless.
Often I’ve heard over the past 10 + years, “Oh well, you’re just disciplined!” To which my answer has been, “No, I’m just greedy!” And what I mean is that I’ve managed to stumble across something that changed me in so many awesome and great ways that there is no way in hell I’m not doing the exact things, that produced those results, over, and over, and over again!
Eating foods I felt better about.
Moving my body on a regular basis.
Refusing to settle for anything less than being who I knew I truly was.
That last one may actually be there first thing I did, and might be the one way of thinking that, if I remind myself, inspires and motivates me on a continuous basis! Looking back, it was the feeling of never again settling for being anything less than who I knew I truly was! YES! That’s it! THAT was, and is, what drives me every day! That I remembered what my true potential was, and now I’ll let nothing get in my way….nothing really was in my way except me! And nothing is in your way either! Now let’s workout!
SwingLean has organized workouts and progressions to help teach anybody how to scale workloads (the amount of work to rest) to feel accomplished, successful, capable and confident! There are times when one needs more rest between sets of swings in order to maximize strength and skill within the set of reps. There are times when one might need less rest, having practiced and achieved the ability to perform many more reps within a set without compromising skill and technique. OR, simply not being able to change the intensity of the workloads with weight (heavier bell) because of availability.
I’ve video taped two SwingLean versions of workout #6 in The Swing. The first one demonstrates options for more rest and recovery (phase 1), the second demonstrates options for more work, more intensity. In both versions I make suggestions, but you are ultimately the boss! Once you are familiar and have practiced my swing progressions every SwingLean workout, or routine in The Swing, can be scalable and trained over and over, making adjustments to suit your level of fitness! So let’s get on it! Enjoy 🙂
The Swing, Workout #6 (25 minutes)
SwingLean phase 1- less work, more rest
5, 10, 5, 10, 5
now alternate sets of 10 with sets of 20
20, 10, 20, 10, 20
Time for one hand swing practice, 5 at a time, but still alternating shorter sets between, with the two hand swing
5 R/5 L, 5 2 hd sw, 5 R/ 5 L, 5 2 hd sw, 5 R/ 5 L
This last round of 5 sets is the last time we will make rep count adjustments, this time practicing our 5R/5L x 2 OR 5/5 + 5 two hand swings to equal 15 reps, instead of 20
15, 20, 15, 20, 15 reps
Finishing the workout using 1:1 work/rest ratio
20 x 5 sets
10 x 5 sets
Always take the rest and recovery YOU need 🙂
The Swing, Workout #6 (30 minutes)
SwingLean phase 3 – more work, less rest
10 2 hd sw x 5
20, 21, 22, 23, 24
10 2 hd sw x 5
5/5 x 5
5/5 x 2, +1, +2, +3, +4
10 2 hd sw x 5
20 + 4 2 hd sw x 5 sets
5/5 + 2 x 5 sets
10 2 hd sw x 5 sets
You can find The Swing Workout #6, phase 2, equal work to rest (1:1) on page 139 in The Swing. You can also find all 15 routines from The Swing in video section on this site!