Tracy Reifkind "The Swing!" kettlebell Progression program

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61 Posts
Mar 10, 2014 12:39am
via Android

Hello all ! I got Tracy Reifkind's book "The swing!". I've posted some workouts of the program & I'll be adding the rest soon.

They are 15 workouts & some workouts are broken down into phases. The first 5 workouts are the practice phase or the "On The Minute" (OTM) phase. The train phase is from workout # 6 ~ 13. Workouts 14 & 15 are the "Magical 2 Minutes" phase.

Tracy has managed to lose 100+ pounds just by swinging the kettlebell 2 to 3 times a week plus a good diet. Her workouts ranged from 10 to 20 mins. at first & upped to 30 to 40 mins afterwards.

Please feel free to check these workouts on my profile. I'll post my progress here & would be glad if any one would like to join or ask about anything related to the book

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61 Posts
Mar 12, 2014 9:53am
via Android

OTM workout #1done. Did it with a 5 k.g KB. 3 rounds x 5 sets each × 10 reps each set (15 mins total). About 20 to 40 secs work to rest.
The workout was a bit cardiovascular challenging.  But the weight wasn't heavy enough for muscular challenging.
I think I'll complete either the 1st 3 OTM workouts & see if I need a heavier KB & probably I will.

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61 Posts
Mar 13, 2014 9:37am
via Android

The Swing! OTM Workout # 2 is done.
Though I did 3 sets of 10 reps swings with Greg (the audio trainer)which i had to disvard after I found out that he  doesn't tell the number of reps of each set which is essential to my progression.
The break down:
weight: 5kg kettlebell
Rounds:
1- 5 sets x 10 reps each in average of 20/40 secs work/ rest per set.
2- 1 set x 11 reps in about 20/40 secs work/ rest.
3- 1 set x 12 reps in about 23/37 secs work/ rest.
4- 1 set x 13 reps in about 25/35 secs work/ rest.
5- 1 set x 14 reps in about 27/33 secs work/ rest.
6- 1 set x 15 reps in about 30/30 secs work/ rest.
7- 5 sets x 15 reps each in average of 28 /32 secs work/ rest per set.

I need to know how to speed up the swing as I need to complete 10 reps of swings in 15 secs. Shall I increase the weight?

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61 Posts
Mar 16, 2014 11:40am
via Android

The Swing! OTM Workout# 1
Kettlebell weight= 7.5 kg
Rounds break down:
3 rounds x 5 sets each round x 10 reps each set. Average of 15/ 45 seconds work/ rest.

It was challenging on both sides; cardiovascular & muscular unlike the 5kg kettlebell.
The extra weight also decreased the the work time to the rest time.

Unfortunately I only found kettlebells that aren't iron casted & the grip is big & it wasn't easy to cling my fingers to it
I'll search for an iron casted one but at the moment I'll do my best with what I've got

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61 Posts
Mar 18, 2014 12:59pm
via Android

I called the store & replaced the non iron 7.5 kg kettlebell with a rebook iron casted 8 kg kettlebell. It costed me double the price , but it needs double the work!

I restarted the program again with the new iron kettlebell & it was a heck of a training.

The Swing! OTM Workout# 1

Kettlebell weight: 8kg (17.6 pounds)

Rounds break down:
1- 1st 5 sets x 10 reps each. Average of 15/ 45 seconds work/ rest per set.

2- 4 sets only x 10 reps each. Average of 15/ 45 seconds work/ rest per set + 1 setx 8 reps.

3- 1 set x 10 reps
      1 set x 9 reps
      1 set x 8 reps
      1 set x 7 reps
      1 set x 6 reps

Total of 15 sets in 15 minutes.

Will have to repeat the workout to improve the reps results. 

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61 Posts
Mar 20, 2014 12:42pm
via Android

The Swing! OTM Workout# 1

At last... 15 sets x 10 reps each with an 8kg kettlebell

Workout summary:
==============
Kettlebell weight: 8 kg

Rounds break down:
3 round x 5 sets each (15 sets total) x 10 reps each set (150 swings total). Average of 15/ 45 seconds work/ rest period.

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61 Posts
Mar 23, 2014 2:13pm
via Android

The Swing! OTM Workout # 2

Kettlebell weight: 8 kg

Rounds break down:
===============
- 5 sets x 10 reps each set in les than 15 secs work
- 1 set x 11 reps in about 15 secs work
- 1 set x 12 reps in about 15 secs work
- 1 set x 13 reps in more than 15 secs work
- 1 set x 14 reps in more than 15 secs work
- 1 set x 15 reps in about 28 secs work
- 1 set Rest
- 3 sets x 11 reps each set in les about 15 secs work
- 1 set x 12 reps in about 15 secs work

Will do it again on Tuesday.

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61 Posts
Mar 26, 2014 1:22pm
via Android

Yesterday I've done the The Swing! OTM Workout # 2
However I did this Kettlebell Warmup before starting the routine & it definitely helped with both cardiovascular & muscular endurance through out the routine.

Kettlebell weight: 8kg

Rounds break down:
- 5 sets x 10 reps each set, in average of 20 seconds work period each set.
- 1 set x 11 reps.
- 1 set x 12 reps.
- 1 set x 13 reps.
- 1 set x 14 reps.
- 1 set x 15 reps.
- 5 sets x 12 reps each set, in average of 25 seconds work period each set.

I bought a stopwatch to help me more with estimating the work period in each set.

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61 Posts
Mar 27, 2014 12:45pm
via Android

Started all over again with a stopwatch. I also added the warm up routine to the workout itself.

The Swing! OTM Workout# 1
Kettlebell weight: 8 kg

Rounds break down:
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- 3 rounds x 5 sets each round x 10 reps each set x average of 19 secs work period.

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