Confidential Swing + Getup Swipe File

The intention of this swipe file is to help you plug swings and getups into the RL-YL-GL Training System. Keep in mind. Swings are red-lighted for the bent leg/straight leg and frog, crab, push-up patterns.

1H swings are yellow-lighted for the crawl series but 2H swings are green-lighted. 2H swings are yellow-lighted on the side walk to push-up series.

I've laid it all out in the training plans so there's no work on your part (except for the swings).

Swing Overview

You have 2 options when plugging in your swings. Option #1: complete your swings at the end of your session on days 1, 3, 5. Option #2: run them on off days 2, 4, 6, 7. Below I've listed them using the ladder option.

There's a secret 3rd option. Perhaps you're not ready for multiple training sessions of swings per week. Then simply grab a swing session and plug in as follows:

E.g., week one you only wanna do 2 swings sessions. Plug in w1d2 and w1d4 into the 1st week.

Then plug in days w1d6 and w1d7 into your week two training. So on and so forth.

Rest Periods

The rest periods are a “top of the minute” (TOM) protocol. E.g.,  w1d2: 7 reps, bell down, when the clock hits the top of the next minute you should be swinging.  Day 2's session will take 10 minutes or less. This protocol can be ran one of two ways:

1. 2H swings
2. *1H swings

*1H swings are to be avoided if you red-lighted for the crawl series. If you did red light on the crawl series, run this swing cycle as 2H swings.

Swing Progression

When you arrive at week 4, rest periods shift from a “top of the minute” protocol to a “work to rest ratio.”  Your “W:R” for week 4 will be "1:3." E.g., w4d2: 10 swings will take ~15 seconds… making your rest period 45 seconds. Doing 10 swings every 60 seconds (E60).

E.g., w4d4, sets of 5 will take ~7.5 seconds. Making rest periods 22.5 seconds = a set of 5 every 30 seconds (E30).

Getup Overview

You’ll perform your getups on each arm to count as “1 getup” complete.  Your heaviest getups will be in the middle of the week… likely day 4.  For the duration of the getup plan… I’ll be giving an example of a lifter using a 24kg as their getup bell for the simplicity of writing out the plans.

Simply replace the bell(s) size with yours based on your strength and skill level. Here’s an example (from week 1) of what your session will look like:

• w1d2: 24, 24, 24, 24, 24
• w1d4: 24, 24, 28
• w1d6: 24, 24, 24, 24 24, 24, 24

Each “24” represents one getup on each side.

Rest as needed between sides and between each getups.  Notice… on day 4 (if appropriate) you'll go up one full kettlebell size.  Avoid 2kg jumps… stick to 4 kilo jumps when going up.  This creates a greater strength adaptation. Lastly… I get this question often so I want to address it here.

“Do we perform both the swings and getups together on the same day? Or do we break’em up?”

The short answer is, “YES”. The more detailed answer so you can tailor this to your life and schedule is as follows…

Getup Overview

Option #1:  Run the plans as written… some days you’ll have both swings and getups, some days only swings, and some days only getups.  Days where you have both on the same day… your session will be 30-60 minutes.  I know time can be of the essence but… here’s what I know to be truth… we make time for what is important to us.

Option #2: Run the plans in a “contrast format.”  I.e., swings on days 1, 3, 5 and getups on 2, 4, 6, 7.  This will draw the plans out longer than  28 days. Which should work as you have a 2 week additional access to the plans for this purpose and incase you fall behind and need to make up some sessions.