This year I decided to work on my cardio again besides all the strength training. I came up with double kettlebell hinge-based swings (hardstyle swings) and running for one session each week. I made myself a challenge to end with the 2x 32kg kettlebells for a 100 reps in a 10 x 10 format. Meaning 10 two kettlebell swings for 10 rounds.
As a kettlebell trainer I focus on progression in the basics and not focusing on variation. Basics and altering in weights, reps, rounds and rest time are enough to get bloody strong, fit and healthy for most of us… including me.
Here comes in the kettlebell swing which is probably the most famous kettlebell exercise there is and mostly the first exercise people perform when they meet the kettlebell the first time. And yes it is a basic kettlebell exercise. To make it a bit more challenging for me I decided to choose the double kettlebell swing.
Details for the Double Kettlebell Swing Program
The body needs to adapt for these heavy weights so the program has a cycle for every weight I used to build up to the 2x 32kg kettlebells. Every cycle builds up to 10 reps for 10 rounds with max 60 seconds between rounds. I followed this program once a week besides my strength training. I did strength training on monday, wednesday, friday and on saturday this program. Every session a ended with a 5km run directly after doing the kettlebell swings.
The Training Program for the Double Kettlebell Swing
Start with a weight you for sure can safely do 10 reps of double kettlebell swings for 10 rounds with 60 seconds rest in between the rounds. For me this was 2x 24kg. Yes, at that moment it also was 2x 28kg but for me to end up this program with 2x 32kg I wanted to safely let the body adapt to the movement and weights that would come. I slowly built a base layer of strength and conditioning in this movement.
My way to the 2x 32kg I used the following weights: 2x 24kg, 2x 26kg, 2x 28kg, 2x 30kg and 2x 32kg. You can do the math from where you start and where you want to end and replace my weights with your weights. The sessions and reps will further be the same.
Here are the sessions I did once a week. Note: one sessions is a session of 10 rounds of swings in the rep range of 5 to 10 reps per session. Sometimes you will be about 4 or 5 weeks further to finish just one weight.
Double Kettlebell Swings 2x 24kg
Session 1: 10 reps + rest max 60 seconds x 10 sets -> Run 5km
Double Kettlebell Swings 2x 26kg
Session 1: 7 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 2: 8 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 3: 10 reps + rest max 60 seconds x 10 sets -> Run 5km
Double Kettlebell Swings 2x 28kg
Session 1: 7 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 2: 8 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 3: 10 reps + rest max 60 seconds x 10 sets -> Run 5km
Double Kettlebell Swings 2x 30kg
Session 1: 6 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 2: 7 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 3: 8 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 4: 10 reps + rest max 60 seconds x 10 sets -> Run 5km
Double Kettlebell Swings 2x 32kg
Session 1: 5 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 2: 6 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 3: 7 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 4: 8 reps + rest max 60 seconds x 10 sets -> Run 5km
Session 5: 10 reps + rest max 60 seconds x 10 sets -> Run 5km
