Perform Better Discussion Forums

I've had 2 introductions from instructors and learned
the swing and turkish get ups, my background is every
other day wieght training with free wieghts and dumbells, how many times a week can i do swings and get ups?

Hello-

It really depends on your goals and what you hope to accomplish with them? Get proficient with the skill first and start with minimal weight, if any at all. This will allow you to become comfortable with the get-up and for the swings use a weight that is challenging but not impossible. If you feasibly incorporated the movements into a structured program then 2-3 times per week would not be an issue at a decent weight.

As always, please feel free to call us directly at Perform Better with any questions that you may have.

Kevin

I agree with perfecting the skill first. Depending on your conditioning level and age, there's no reason you couldn't throw in the following this recuperation workout twice a week on your off days to spur better recovery from your grueling heavy workouts.

Using the standard Tabata Protocol timing (8 rounds, 2:1 work:rest ratio; means 20 seconds of work followed by a 10 sec rest = one round)

If you don’t know much about Tabata and Kettlebells, go to: www.Midwestkettlebell.com For more info.
I have some example exercises using tabata and kettlebells on my site.
Feel free to try these as well.

Exercise #1 Jump Rope, medium rhythm
Targets: Cardiovascular, calves, quads. Improves hand-eye coordination. Helps ankle mobility. May or may not aggravate existing knee/ankle problems.
8 Rounds
Approx. 4 minutes total time
Rest 5-10 minutes

Exercise #2 Renegade Rows with Kettlebell or bent over barbell rows
Targets: Entire body with emphasis on Lats, core, biceps, and grip.
NOTE: Will have to drop weight to at least ½ the typical working weight. Won’t be able to rep out with this one, and the reps will decline towards the end.
8 Rounds
Approx. 4 minutes total time
Rest 5-10 minutes

Exercise #3 Kettlebell clean and alternating press (can substitute with dumbbells)
Targets: Delts, triceps, Lats and core if done properly.
NOTE: The reps will be low, 3-4 per arm. Don’t go fast, do them right.
8 Rounds
Approx. 4 minutes total time

Total Recovery Workout including rest is only about 25 minutes. You will have worked up a sweat and be breathing hard, but should feel energized, not smoked. This will facilitate recovery from the previous workout and get you ready for the next battle.

Tabata protocols can be used as an extremely efficient workout/conditioning tool in their own right, not just as a recovery tool. Again, check out the website mentioned above.
Personally, being 44 yrs old, I can only "handle" the tabatas once/week if pushing myself so I can attest to how effective they can be.

Hello everyone i am completely new to this forum.
Interested in learning many new things. Hope we all will share our
knowledge and talk about different concepts in this forum.

Thanks for post. It’s really imformative stuff.
I really like to read.Hope to learn a lot and have a nice experience here! my best regards guys!
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bhanusa23
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Weight Training--Weight Training