10,000 Swings Program

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Hanglow Joe
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10,000 Swings Program

Post by Hanglow Joe » Wed Apr 01, 2020 4:14 pm

Has anyone run Dan John's 10,000 Swings program? For 4 weeks 5 days a week do 500 swing, 1 day just do swings, other 4 days intersperse a press/squat/pushup, etc.

I've done the 10,000 swings in 10 days 3x. It works really well for quick body re-comp before a vacation. Just boring as hell and rough on the hands.

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Re: 10,000 Swings Program

Post by aussie luke » Fri Apr 03, 2020 5:22 pm

When that plan first came out I was training most days in my office’s basement on my lunchbreaks. I just never had time for the full 500 per day so instead I did 300 instead.

To be honest that was enough and I ended up just wanting to do something else.

Never liked sets of 50. Preferred repeated ladders of 10-15-25, or with a heavier bell, just 10, 15

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Re: 10,000 Swings Program

Post by Hanglow Joe » Fri Apr 03, 2020 7:13 pm

Sets of 50 get a LOT easier after about 5 days of doing them. You can actually feel your conditioning getting better. I'm like you, I've been running 300. Trying to avoid getting hurt.

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Re: 10,000 Swings Program

Post by JasonC » Sat Apr 04, 2020 3:09 pm

Hanglow Joe wrote:
Wed Apr 01, 2020 4:14 pm
Has anyone run Dan John's 10,000 Swings program? For 4 weeks 5 days a week do 500 swing, 1 day just do swings, other 4 days intersperse a press/squat/pushup, etc.

I've done the 10,000 swings in 10 days 3x. It works really well for quick body re-comp before a vacation. Just boring as hell and rough on the hands.
Damn you, Joe. I'm going to do it. WTF is happening to me? I get confined for a few weeks and suddenly I become such an easily-led sheep that it I'll do shit like this on the say-so of two reprobates on the internet?
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Re: 10,000 Swings Program

Post by Hanglow Joe » Sun Apr 05, 2020 11:57 am

The 10 day one is brutal on the hands because you have to use chalk. I found myself using a hand towel over handle. It' boring as hell takes about 65-75 minutes per session, but it works.

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Re: 10,000 Swings Program

Post by JasonC » Sun Apr 05, 2020 1:59 pm

Hanglow Joe wrote:
Sun Apr 05, 2020 11:57 am
The 10 day one is brutal on the hands because you have to use chalk. I found myself using a hand towel over handle. It' boring as hell takes about 65-75 minutes per session, but it works.
Fuck, REspect. Are you BChase on the DJ forum?
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Re: 10,000 Swings Program

Post by Hanglow Joe » Sun Apr 05, 2020 4:05 pm

JasonC wrote:
Sun Apr 05, 2020 1:59 pm
Hanglow Joe wrote:
Sun Apr 05, 2020 11:57 am
The 10 day one is brutal on the hands because you have to use chalk. I found myself using a hand towel over handle. It' boring as hell takes about 65-75 minutes per session, but it works.
Fuck, REspect. Are you BChase on the DJ forum?
Yes, that's a good forum. There are some dorks on there, but it's got great information.

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Re: 10,000 Swings Program

Post by newguy » Sun Apr 05, 2020 6:06 pm

Hanglow Joe wrote:
Sun Apr 05, 2020 11:57 am
The 10 day one is brutal on the hands because you have to use chalk. I found myself using a hand towel over handle. It' boring as hell takes about 65-75 minutes per session, but it works.
There is a lot of shit that works if you do it for 75 minutes a day....

I use gloves to mitigate the hand issues. Leather work gloves with the fingers cut out worked well enough.

I'm not a fan of the 10,000 swing thing, either conceptually or the actual doing.

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Re: 10,000 Swings Program

Post by Hanglow Joe » Sun Apr 05, 2020 8:54 pm

newguy wrote:
Sun Apr 05, 2020 6:06 pm
Hanglow Joe wrote:
Sun Apr 05, 2020 11:57 am
The 10 day one is brutal on the hands because you have to use chalk. I found myself using a hand towel over handle. It' boring as hell takes about 65-75 minutes per session, but it works.
There is a lot of shit that works if you do it for 75 minutes a day....

I use gloves to mitigate the hand issues. Leather work gloves with the fingers cut out worked well enough.

I'm not a fan of the 10,000 swing thing, either conceptually or the actual doing.
Agreed, it's like if you PMSF for 10 days. It's more of the pride of doing it. Gloves don't work because the callouses just below the finger tips get gnarly. Sets of 50 swings seems like nothing condition wise when you finish

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Re: 10,000 Swings Program

Post by newguy » Sun Apr 05, 2020 9:10 pm

Hanglow Joe wrote:
Sun Apr 05, 2020 8:54 pm
newguy wrote:
Sun Apr 05, 2020 6:06 pm
Hanglow Joe wrote:
Sun Apr 05, 2020 11:57 am
The 10 day one is brutal on the hands because you have to use chalk. I found myself using a hand towel over handle. It' boring as hell takes about 65-75 minutes per session, but it works.
There is a lot of shit that works if you do it for 75 minutes a day....

I use gloves to mitigate the hand issues. Leather work gloves with the fingers cut out worked well enough.

I'm not a fan of the 10,000 swing thing, either conceptually or the actual doing.
Agreed, it's like if you PMSF for 10 days. It's more of the pride of doing it. Gloves don't work because the callouses just below the finger tips get gnarly. Sets of 50 swings seems like nothing condition wise when you finish
I get it. Completely. It's like running 50 miles...or rowing 2 hours...or anything you attach a number too. There is something that grabs us when we say "do 10,000 swings" more than saying do 75 minutes worth of activity for 10 days.

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Re: 10,000 Swings Program

Post by Fat Cat » Mon Apr 06, 2020 5:41 pm

Exercise for autists.
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Re: 10,000 Swings Program

Post by Hanglow Joe » Tue Apr 07, 2020 10:25 am

Fat Cat wrote:
Mon Apr 06, 2020 5:41 pm
Exercise for autists.
I've been running 300/day and jumping rope, that's enough.

I wish I could go to the gym and run 5/3/1 but alas, it's closed.

Autism in my opinion is GS, but I respect it. I ain't that tough.

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Re: 10,000 Swings Program

Post by Fat Cat » Tue Apr 07, 2020 5:22 pm

HOME

GYM

MASTER

RACE
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Re: 10,000 Swings Program

Post by JohnDoe » Tue Apr 07, 2020 6:18 pm

I doing 300 GS style per day. 10/20/30/20/30/40 x 2 somewhat GTG style. It'd be nice to get some bodyweight Armor of War stuff in, but working from home with little ones makes it tough.

Fortunate enough to be in a place where I can hike a lot too.

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Re: 10,000 Swings Program

Post by JasonC » Wed Apr 22, 2020 5:32 am

DJ's update to the 10,000 Swings article just released on Tea Bag.

https://www.t-nation.com/workouts/the-1 ... -revisited

Option 2 looks great: line up all your bell and walk down the line, doing 10 reps of each. I've been doing the original program but using heavier bells for the 10-, 15-, and 25-rep sets just to be less bored. This looks even better.
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Re: 10,000 Swings Program

Post by JasonC » Wed Apr 22, 2020 6:12 pm

Just tried Option 2 (see above). Far from being easier, it was harder. With only 10-rep sets, I was doing very high-quality reps, and this added up to a big difference. (And it really is the rep quality, not the heavier bells. I did the math and average intensity was actually a little lower today than what I've been doing. It's the short sets and higher rep quality.)
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Re: 10,000 Swings Program

Post by aussie luke » Thu Apr 23, 2020 4:22 pm

Still have never tried the full 500 ...because I’ve always been convinced 300 done well is better. More is just more.

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Re: 10,000 Swings Program

Post by JohnDoe » Fri Apr 24, 2020 2:21 am

Just did 500 GS style today. Different than 300, that's for sure. Had to grab a Chlorox wipe to clean/dry the handle once (no chalk in the missus' living room) and felt the back come into it when the grip weakened, but fixed it with a bit of focus. Doing them all at once felt really good, almost like I've been deluding myself that 300 or so is a workout. I'm not sure how sore I'll be tomorrow, but I liked it.

GS swings are great.

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Re: 10,000 Swings Program

Post by JasonC » Sat Apr 25, 2020 3:38 pm

This program is changing how I do swings. Basically, I'm using two hands and a much quicker movement.

I've always disliked two-handed swings: it's uncomfortable on my inner thighs and it was too easy. But I gave them a second chance in deference to DJ, and I changed some things after seeing how he does them in a clip attached to that T-Mag article. To wit, he hikes the bell back *fast*, launches his hips back very fast, and then launches them forward again instantly.After never seeing much point in 2-handed swings (and finding them uncomfortable), I'm getting into the spirit after seeing an example of how DJ does them, which is FAST with no float at the top and a very hard hike backward.

Done that way, the 24kg doesn't feel like a joke anymore--it turns out there was a lot of extra slop in my swing before. And now the one-handed swing feels (as somebody put it on the Draper forum) less like a really legit hinge training movement and more of a counter-rotation movement. That feels right. With only one hand, I can't fight the bell downward as fast.
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Re: 10,000 Swings Program

Post by Sangoma » Sat Apr 25, 2020 10:21 pm

I like hand-to-hand swings best. Though I rarely do them.
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Re: 10,000 Swings Program

Post by aussie luke » Mon Apr 27, 2020 4:11 pm

JasonC wrote:
Sat Apr 25, 2020 3:38 pm
This program is changing how I do swings. Basically, I'm using two hands and a much quicker movement.

I've always disliked two-handed swings: it's uncomfortable on my inner thighs and it was too easy. But I gave them a second chance in deference to DJ, and I changed some things after seeing how he does them in a clip attached to that T-Mag article. To wit, he hikes the bell back *fast*, launches his hips back very fast, and then launches them forward again instantly.After never seeing much point in 2-handed swings (and finding them uncomfortable), I'm getting into the spirit after seeing an example of how DJ does them, which is FAST with no float at the top and a very hard hike backward.

Done that way, the 24kg doesn't feel like a joke anymore--it turns out there was a lot of extra slop in my swing before. And now the one-handed swing feels (as somebody put it on the Draper forum) less like a really legit hinge training movement and more of a counter-rotation movement. That feels right. With only one hand, I can't fight the bell downward as fast.
Yo that was me

It’s crazy how hard you can make a 24kg two-hand swing if you swing it like that (in the DJ video)

I recently got a 48kg bell and have been doing two-hand swings with it - usually 20 sets of 5 on the minute - but I can’t yet do them with that ‘pop’ like with a 24. They’re harder but in a different way.

I do still like one arm swings but it is a much slower movement. Somehow only recently discovered if I do them with a focus on tensing my ‘core’ and also making a fist with the opposite hand, the whole thing comes together more.

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Re: 10,000 Swings Program

Post by JasonC » Tue Apr 28, 2020 1:43 am

aussie luke wrote:
Mon Apr 27, 2020 4:11 pm
Yo that was me

It’s crazy how hard you can make a 24kg two-hand swing if you swing it like that (in the DJ video)


Thanks, that comment was the thing that finally tipped me over the edge and made me empty my cup on swings.
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