Originally Posted by gwolf
no but was thinking more of a youtube clip that would teach me how to do it. i liked the stuff you linked a few pages back. i think the movements i'm having trouble with is the clean and the lockout according to steve cotters lingo... basically anything that involves flipping the bell.
Cotter and Pavel both teach the clean the same way, starting from the rack position.
how many would you say i try first 50 swings a day? i've got a 12kg and a 16kg. i don't lift weights nor cardio much but i play soccer once in awhile still i'm not in the best shape.
In the absence of any specific goals, you can aim for the RKC program minimum:
- Twice a week alternate sets of swings with easy jogging for recovery for 12 minutes
- Do your swings to a comfortable stop. Once you are well conditioned you may go all-out occasionally
- "Shake out" the lactic acid and tension from your muscles when jogging. Relax! The purpose of jogging is active recovery, not more conditioning.
- Twice a week, do turkish get-up singles, switching arms after each rep, for 5 minutes.
- Focus on perfect technique, not on reps. Don't count you get-up reps, and don't try to top them!
- Arrange the weekly plan any way you want, e.g., Mon., Thurs.-Swings; Tues., Fri.-get-ups or Mon., Thurs.-get-ups; Tues., Sat.-swings. If you want to add an extra swing or get-up day, go ahead-make your day.
- Start each workout with 10 minutes of face-the-wall squats, halos, and pumps.
- Unless you are an experienced strength athlete, do no other lifting.
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