I read about the 10K Kettlebell Swing Challenge last year on Kettlebellinc.com. I started high-volume swing routines in December with plans to launch into the Challenge for 2012. What better time!!
I remember that doing 100 swings seemed tough the first few times but I adapted to it rapidly. I use a Polar Heart Monitor and reached my target zone in the 150s-160s easily. I used a 25lb kettlebell, the “quarter-pounder” I like to call it, and started out doing 20 swings at a time before switching hands. The first way I tried to intensify the work was to alternate hands between each swing.
I added another 100 swings after letting my heart rate drop back to the low 100s. It did not take long before I could do 300 swings easily. I added in the 40lb kettlebell to kick it up, with two hands and then going one-handed, alternating hands each swing. Soon, I added in the 65lb-er. Nope, can’t do that one single-handed!
Starting the Challenge I’m now able to do a “set” of 300 swings, alternating the 65lb, 40lb, and the 25lb. I’m starting out doing 2 sets of 300 each for a total of 600 per routine. For now, I can pound out 300 with a good effort!
