10,000 Swing Update

Total as of Saturday January 12, 2013  - 5500 one arm swings practiced

One swing at a time.  Averaging about 542 swings per day.  330 swings was the lowest day, 1000 swings was the highest day.  Took two days off January 10 and 11.

                     

Observations:  If you manage the number of reps per set, and schedule it out it really isn't as difficult as it might seem.  In the beginning, started out doing set of 30 reps per set.  It looked like this, 10 left arm swings, 10 right arm swings, 10 hand-to-hand swings, rest.  Then repeat for 5 sets, for a total of 150 swings per session.  Repeat the session three times for 450 swings total for the day. I quickly moved up to 50 reps per set (15L/15R/20H2H).  I used a 20kg bell for the first 6 days.  I then dropped to a 16kg bell and upped the reps to 75 per set (20L/20R/30H2H). I used this routine for 3 days, then took two complete days off.  I then did 1000 swings on the day after the rest days, using a 16kg bell I did 4 sets of 100 reps (30L/30R/40H2H), and 12 sets of 50 reps with a 20kg bell (15L/15R/20H2H) using the newly found TV Fitness Challenge (TFC) routine watching an NCAA basketball game on TV.  The recovery period between sets was around 6-8 minutes on average.

This challenge is all about VOLUME, the volume increases your capacity for work.

Some tips.

• Concentrate on technique for each rep, no sloppy reps allowed.
• Use two 'bell sizes, the snatch size bell and one right below it, in my case I use a 20kg and a 16kg, this allows you to cycle the training capacity.
• The number of reps and bell size should be taxing enough that you have to be mindful of your form and you should finish the set slightly winded and feeling some burn in the muscles of your posterior chain.
• Schedule two or three sessions per day, avoid a one session event.
• Take rest days, preferably 2 consecutive days, every 6-7 days. 
• I am also using the soon to be released TV Fitness Challenge routine to get in some high volume sessions.

Summary:  I am really enjoying this challenge as my endurance is increasing rapidly.  At no time was I ever sore, my back actually feels 100% better than it did when I started.  A bonus, I have to tighten my belt another notch, so that means I am transforming my body.  I do not care about how much I weigh on the scale, but I am losing inches in the area's that matter most.  My regular strength training sessions are better, I am getting strong(er).   The increased work capacity is helping in other area's.  My energy levels are high, I don't feel as tired in the mid afternoon.  I am also sleeping better at night, that is great!

So what does this have to do with GOLF? The kettlbell swing so closely mimics the muscular tension and relaxation pattern of a golf swing that I am training my central nervous system and muscular coordination in high volume to be able to cycle this ballistic pattern.  The abilbity to turn off and turn on muscular tension and relaxtion in a coordinated movement is the difference between an elite and recreational athlete.  The carry over effect, or "what the hell" effect, from the kettlebell swing practice to my golf swing practice will result in increased club head speed which will equate to more shot distance, power on demand, more consistent club control and ball striking. Better golf performance.

I also am training the five elements of what is needed for golf swing performance: mobility, stability, balance, strength and power. The beauty is I am training these five elements with one simple but effective movement, in the privacy of my own home, with one simple tool - the kettlebell.

High volume kettlebell swings is the foundation of the upcoming Platinum Golf Fitness training program.

The first 30 days is the foundation month, next we will incorporate kettlebell swings and dry golf practice swings.  Then we will build overall body strength and incorporate the best golf performance training movement - the Turkish Get Up.  Stay Tooned!

Note:  While writing this article I did 400 one arm swings using a 16kg bell 4 sets of 100 (30L/30R/40H2H). So I am now at 5900 swings for the month.

ONE SWING AT A TIME!  Build a Better Golf Machine!

Getting in 10,000 swings in January

I'm committed!  Probably should be.  In the month of January I am going to do 10,000 swings.

10,000, read that again!  I am getting myself in golf condition.  I am going to perform one arm kettlebell swings with a 20kg kettlebell ~ 45 pounds.

The KB SW so closely mirrors the muscular activation patterns of the golf swing it is almost scary. Both are full body mulit-joint movements that move a relatively light object to a pre stretch loaded position, then the object is smoothly accelerated using a very powerful hip drive, creating tremendous ballistic force, the object reaches an impact point where all the forces are concentrated, then the object is eccentrically brought back to rest.  The kettlebell swing and the golf swing are two of the most explosive movements in all of sport. Both movements use the tension/relaxation performance cycle to create maximal power. Strength and speed make up a powerful kettlebell swing as well as a powerful golf swing.

The hand-to-hand movements practiced with the kettlebell will build outstanding rotational power from the ground up, training the body to take the power generated from the legs, through the core of the body, into the shoulders, down through the arms and into the golf club. There are no better movements that can be done that will carry over to the full golf swing.

My 10,000 swings will be hand-to-hand one arm swings with a 20kg bell.  (H2H 1ASW).

I start with my left arm and perform a swing and transfer the KB to the right hand and perform a right arm KB swing, this is the H2H pattern used to complete the desired number of swings for that set.  I will use sets of 30 1 ASW H2H for the first 2500 swings. Then I will increase it to 35 for the next 2500, and so on.  I want to make sure the SW's are done crisply and as perfect as I can perform them, my mantra is NO SLOPPY SWINGS.

The beauty of the H2H 1ASW is that it builds tremendous rotational and anti-rotational mobility, stability, balance, strength and power.  There is a counter rotational aspect to the swing on the none KB side.   The carry over effect is insane, as this movement closely mimics the body's muscle activation patterns necessary in a powerful yet graceful golf swing. It is a ballistic rhythmic pattern of tension and relaxation.

There is no better movement than the KB SW for training golf power, and the 1 arm swing, hand-to-hand is as good as it gets.

As of January 3, 2013 the count is 1230. Onward to 10,000 swings in January.