500 Swings Weekly

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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.

His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”

In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.

In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too.

[oldgeezerfitnessr.perales]

A female that I knew from work that I trained and then she became my workout partner for 3 yrs. ..decided to undertake the 10, 000 swing challenge..so we jumped in ! At 56 yrs old she used a 40 lb bell and at 60 I used a 55 lb bell! She hung in there and did an amazing job...i stayed the course....a month later we were finished feeling good...she lost 6 lbs I remained at 225 and later made dietary changes and dropped down to 205....the. Challenge is good stuff ( didn't change my life or seem to improve my conditioning...hers did though!) As long as I have been using the kbI performed 100 swings twice a day in addition to other. In my old age 68...i backed off a bit and now do only 100 swings a day in addition to daily training. 10, 000 swings a day. Didn't change my game but it did add to the toolbox!!

[armourofgod]

Doing 500 swings a day with a 40lb bell, 6 days a week. I am 2 weeks(5, 500 swings) in so fat & will have 14, 000 by months end. I will repeat with a 60lb, 80lb and then a 100lb. Then I’m going to go with a maintenance, 1, 500 swings a week with the 100lbs. I really enjoy the challenge of knocking out 500 in a 22 minute session, getting a tremendous cardiovascular workout while getting much stronger. I am also walking on my treadmill at 3mph on 10% incline with a 40lb backpack on for 45-60 minutes and about 40min of Heavybag work(Boxing) I’m 45yrs old and in the best shape since I was 21yrs old. hooked

[basslinger]

I love these nuggets of wisdom, thank you sir

[pepperpeterpiperpickled]

I want to hear more about you flipping a Volkswagen!!!

[davidozuna]

How do you feel about suitcase swings?

[noktarswgoh]

Dan, I love the humane burpee program. But, how many times a week can I do this program? I feel like I get a little run down doing it every day. If you have advice on another full-body kettlebell program that I can do daily let me know. Ignore the silly nickname.