Diet + Kettle Bell 10K Swing Challenge

StevenD54
StevenD54 Posts: 5 Member
edited February 9 in Fitness and Exercise
OK, this is extreme. My diet for the next 28 days will consist mainly from protein shakes. 5-6 a day, 1 whole food day a week. A multi- vitamin a day as well and plenty of water. Fruits and Veggies will come from V-8 juice and banana. Yes, I'll be miserable to be around for 4 weeks.

Workout-- 10K kettle bell swings in 20 days. That's 500 a day 4-5 days a week. Men use a 40-50 lbs. Kettle bell and women 30-35 Lbs. Now if you can complete this and feel you can do your regular workout afterwards you are under belled. The routine goes like this-- 10-15-25-50 = 100 swings X 5 sets. After one set rest 30-60 seconds. Time yourself as well on day one, ten and twenty. I know day one will be long and that is good, I'm going to shoot for 60 minutes, will post my time after my workout today. In between reps you can also incorporate, goblet squats, pull-ups or presses. For a 1-2-3 reps between the 10-15- and 25. One month of agony.

I'm 197 lbs. now and 59 1/2 years old. My goal is 180 lbs. Just need to fire it up a little and hope I keep good form too!

Steve

Replies

  • amy1612
    amy1612 Posts: 1,356 Member
    Good luck with that. Sounds to me like you'll spend 4 weeks sh**ting through the eye of a needle and losing muscle mass, but each to their own.
  • DR2501
    DR2501 Posts: 660 Member
    I've done the challenge and it's awesome. But it specifically states that you don't need any gimmicky diets to get great results and I can testify to that.

    Ditch the shakes and eat real food and still get results = success
  • GradatimFerociter
    GradatimFerociter Posts: 296 Member
    Good luck.

    I doubt I could do it. Besides, the snatch is much more fun. :p
  • StevenD54
    StevenD54 Posts: 5 Member
    Thanks, I'll do that. going to take some good mentals. I'm pumped. Get into at noon.
  • StevenD54
    StevenD54 Posts: 5 Member
    LOL! It's a challenge and I'll eat whole foods to get it done. So who needs to *kitten*? :)
  • StevenD54
    StevenD54 Posts: 5 Member
    Done it in 53 minutes 18 seconds. Wow, this will indeed be a tough one. Hardest thing is the 50 reps. Need to use my iTunes next time:)
  • AJ_G
    AJ_G Posts: 4,158 Member
    That's just about the most pointless challenge I've ever heard. You're not gonna build any muscle swinging a kettle bell over and over again, and you're not gonna burn as many calories as you could doing cardio... Also, the protein shake only diet is just about the most asinine and unhealthy thing I've ever heard of. Protein shakes have almost no fat, and to be healthy you need a certain amount of fat every day. For your weight, you should be consuming a minimum of 75g of fat a day. Ditch the ridiculous diet, eat whole foods, track your calorie intake, and eat at a deficit and you'll cut fat. No need for the ridiculous diet.
  • jimmmer
    jimmmer Posts: 3,515 Member
    I've done it (the kb part). A few key points.

    a) Eat normally. You'll need fuel to get through it. The accumulated fatigue that hits you about day 18 is a *****. You'll wobble and then fall on your *kitten* if you try some kind of fad diet

    b) The lift selection. Make sure you are using an exercise that is your 5RM. The routine works because you are doing ladders of 3 with you 5RM. If you don't get the lift selection right, then you're basically just doing a sh*tload of swings.

    Specifically in response to the gentleman above (AJ_G). I agree fat's will be crucial. Don't cut them out. You'll never survive this kind of volume. As for the routine be pointless? Well, it's a template. If you run it properly with the right lift selection it is far from pointless. I wouldn't run it as a noob without any lifting experience though. I improved my front squat and chins by laddering my 5 and 8RM respectively for a month. I also put weight on my RDL without touching a bar for a month, dropped some bf (although wasn't trying to) and also improved my mile time for hill running and my sprint time despite not running for a whole month. Greasing the hip hinge pattern in this manner with this frequency and volume for a month has strange side-effects.

    It was also a routine I could run with a few pairs of kettlebells and a chin up bar whilst I was on paternity leave without leaving the house, so it was specifically useful from that perspective, too! Also no disrespect to AJ_G, but I'd take programming advice from Dan John before I'd take the advice of a random internet stranger (I'm aware of the irony that I'm also a random internet stranger!)
  • StevenD54
    StevenD54 Posts: 5 Member
    Thanks Jimmer. Yes, I will incorporate whole foods. Going to need it. Just finished day 2 and had a little better success.
    I do not listen to negative input. It is a 20 day challenge not a life time challenge. Thanks again.
  • tamonator
    tamonator Posts: 2 Member
    I started this challenge, too! I used the recommended "lady" weight of 35#, but I've been working out with kb's for a while (I'm a lady) and it was a mite too easy. I'm five days in and days 2-5 have been swings with a 20k kb. I started to switch a set or two out with the 35# kb, but it's just not heavy enough. Today I didn't have to break up the sets at all, though. I'm just trying to lean up a little bit and I tend to do a lot of metabolic stuff. The hardest thing about the challenge so far has been that my grip fatigues. Especially by that last set of 50. I like it though. A good challenge, but still reasonable.
  • tamonator
    tamonator Posts: 2 Member
    Also, I've been doing this with IF (Intermittent Fasting). That's what a lot of the people in the Dan John challenge have done, apparently. It's an easy way to restrict calories and still eat real food (and enjoy it).
  • Thorbjornn
    Thorbjornn Posts: 329 Member
    That's just about the most pointless challenge I've ever heard. You're not gonna build any muscle swinging a kettle bell over and over again, and you're not gonna burn as many calories as you could doing cardio...

    Actually, you do build core muscles and stability; swings work the glutes, hams, traps and shoulders. Yes, you do build muscle. And if you think kettlebell swings are not knock-down drag-out cardio, do this routine:

    Set a stopwatch for 15 minutes. Start the watch, do 10 2-handed swings (1 set should take approx 15 seconds) rest the remainder of the minute. At the 1 minute mark, do 10 more swings, rest remainder of minute, rinse and repeat. At the 14 minute mark, you will be on your 15th set of swings. Total: 150 swings. Once this gets easy, do the first 5 sets of 10, then add one rep per set till you get to 15 reps and finish the remainder sets at 15 swings per set. Build up by adding swing reps and then finally time.
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