How to Program your Kettlebell Swing Training - Template

Here are several methods on how to Program your Swings

-TIMELESS: 10 x 10
-10 reps OT3M (on the 3 minutes): 10 x 10 in 30 minutes
-10 reps OT2M (on the 2 minutes): 10 x 10 in 20 minutes
-10 or 5 reps OTM (on the minute): 10 x 10 in 10 minutes
or 20 x 5 in 20 minutes
-10 or 5 reps OT30 (on the 30 second): 10 x 10 in 5 minutes or 20 x 5 in 10 minutes
-3 reps OT20 (on the 20 second): 10 minutes total
-1-2 reps OT10 (on the 10 second): 10 minutes total

Enjoy these plans!

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[jmoon-nm]

These kettlebell swing templates are exactly what I needed to change up my routine. Thanks for sharing these methods.

[eliefeinstein]

You’re the man. Easily my favorite kettlebell channel. Keep it up!

[artyomklok]

Brilliant ideas! Thanks for sharing, coach!

[alikazan]

Thank you. I really appreciate the info as well as the effort 👍

[alexanderpotts]

5 rep sets OT30 can get real brutal real quick hey...

[conradbuff]

Hi Louka, how would you program the swing for strength/power endurance while minimising hypertrophy? Thanks.

[AdityaShekharr]

i am planning to start Q&D program. 2H KB Swing with 20kg bell. how long should I continue with 20Kg, how would I know that its time to move to 24kg

[markstewart]

Could you Load Wave Swings? Let’s say once you’ve worked to 10 reps OTM with 16k and done it for 4-6 weeks could you then alternate between that and a heavy 5 reps OTM with a 20-24k?

[dave_]

I am regularly doing 300 - 800 swings in a session…is this over training, misuse of bells? I’ve just kept heaping volume as I’ve gotten stronger with the KBs.

[blueshark]

How many days a week would you swing? I’m assuming that for the first few time methods before the ATG training, you could swing frequently. Thanks

[Стефан]

Thanks for sharing. I have a question. Is time under tension a good replacement for weight, meaning if I can't get new bells can i slow up my rows or get ups, or maybe hold the last snatch for about 20-30 seconds above my head? If i can't get heavier ones(i have 2 28kg, and do deadlifts farmer walks with both, rows snatches and swings with 1) .