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20 days to a fitter and healthier you

June 4, 2022, 10:03 a.m.
Posts: 2467
Joined: Nov. 23, 2002

10,000 kettlebell swings in 20 days - written by someone who knows their stuff

https://www.t-nation.com/training/10000-swing-kettlebell-workout/

Opinion is the lowest form of intelligence. It requires no accountability, no understanding.
The highest form of knowledge is empathy, for it requires us to suspend our egos and live
in another's world. ~ Bill Bullard

June 6, 2022, 6:13 a.m.
Posts: 13182
Joined: Nov. 24, 2002

This has been on my to do list since it first came out, but scared of it because that is quite a whopper, and the technique better be solid, along with a body who should be able to do 100 swings with the appropriate weight in 10 min or less, otherwise it wrecks the body, I think. And at least in my body there are enough results of stupidity in action.

I started to do some swings as part of my shoulders rehab (pt said everything lats and traps is great), and plan on doing the 10 000 swings workout in August or September, basically until my shoulder is almost fully healed and my body can take the punch. Until then, prepping the body and honing my technique and output by low volume swings (50 to 100) 3 to 5 days a week.


 Last edited by: Mic on June 6, 2022, 8:01 a.m., edited 1 time in total.
June 6, 2022, 7:33 a.m.
Posts: 452
Joined: June 17, 2016

The problem with "get fit in 20 days" programs like this is you actually need to keep going after the 20 days are over.

June 6, 2022, 7:59 a.m.
Posts: 13182
Joined: Nov. 24, 2002

Posted by: niels@nsmb.com

The problem with "get fit in 20 days" programs like this is you actually need to keep going after the 20 days are over.

Some people need to start first, and then keep going. This is not for beginners. 

Dan John, the inventor of this program, says that in the end one would be ready for Wendler's 5/3/2 program or any other result-oriented programming. This is for people who consider themselves "athletes", not the typical gym goer who wants showy arms and a big bench.

I think this program really "ups" the engine.

8 years ago I prepped 7 days of technical alpine MTB riding (avg of 50km and 1.5k of climbing, no rest days) with a kettlebell snatch program by Kenneth Jay. I was surprised at my ability to ride every day and not get sore, still am. Solid nutrition, almost no alcohol and enough sleep and hot/cold showers each day played a part as well, of course.


 Last edited by: Mic on June 6, 2022, 8 a.m., edited 1 time in total.
June 6, 2022, 8:24 a.m.
Posts: 452
Joined: June 17, 2016

Not saying it doesn't work. Just that I prefer a long term approach to fitness.

In the end it's about finding a routine that works for you, as in: you enjoy it enough so you'll actually keep doing it. If for someone that's repeating kettlebell swings in perpetuity, that's great.

For me, variation is key.

I agree a good strength workout routine really "ups" the engine. I'm still pretty flabbergasted how it maintains my climbing power and speed even when not actually riding for weeks.

June 6, 2022, 10:41 a.m.
Posts: 2467
Joined: Nov. 23, 2002

Posted by: niels@nsmb.com

Not saying it doesn't work. Just that I prefer a long term approach to fitness.

It sounds like you need to read (or maybe re-read) the article. This is not a beginner program and it's not a one and done program either. There's nothing in the article to suggest either of those things. It's a short term and intensely focused routine designed to impact all aspects of your fitness and it helps draw attention to areas where you are weak.

Think of it like a peaking phase or cross training phase in your overall fitness regime. One of the reasons programs like this are so beneficial to single sport "athletes" such as mtb'ers is that they show them how lacking they are in other aspects of fitness. There's no reason you couldn't continue on with a program of KB swings that could be integrated into another program after this phase is over.

June 6, 2022, 12:02 p.m.
Posts: 993
Joined: March 15, 2013

As someone who has never been to the gym in his entire life and is now pushing 40, basically no gym budget, I have no idea where to start. Everywhere I read that home setups can be dangerous cuz of bad form, or they're hard to get a balanced workout, or that weights are expensive, I have no friends that work out so no real support group for advice.

Anyone do home workouts and have some advice? I've heard kettle bells are good cuz they're low impact..? I dunno lol

June 6, 2022, 12:12 p.m.
Posts: 452
Joined: June 17, 2016

Posted by: syncro

Posted by: niels@nsmb.com

Not saying it doesn't work. Just that I prefer a long term approach to fitness.

It sounds like you need to read (or maybe re-read) the article. This is not a beginner program and it's not a one and done program either. There's nothing in the article to suggest either of those things. It's a short term and intensely focused routine designed to impact all aspects of your fitness and it helps draw attention to areas where you are weak.

Think of it like a peaking phase or cross training phase in your overall fitness regime. One of the reasons programs like this are so beneficial to single sport "athletes" such as mtb'ers is that they show them how lacking they are in other aspects of fitness. There's no reason you couldn't continue on with a program of KB swings that could be integrated into another program after this phase is over.

I don't disagree with any of that but your thread title "20 days to a fitter and healthier you" doesn't really reflect what you wrote above and your opening post doesn't provide any other context than "10,000 kettlebell swings in 20 days". I did click on the link and read the intro and it said such things as "it will rapidly transform your body in only four weeks" and "everyone got leaner, dropping a waist size or two, in 20 workouts". With all the focus on those 20 days I wondered what's supposed to happen afterwards (to be fair it does suggest a next step at the bottom).

I fully admit that I'm outside the intended target demographic for this so I'll check out of the thread now and it's totally safe to ignore my previous posts ;-)

June 6, 2022, 12:12 p.m.
Posts: 2467
Joined: Nov. 23, 2002

If you committed to doing a simple KB routine of 3-4 exercises for about 20 minutes 5 days/week you'd be shocked at the difference it would make.

I can find a good resource for you or put something together later this afternoon.

June 6, 2022, 12:40 p.m.
Posts: 2467
Joined: Nov. 23, 2002

Posted by: niels@nsmb.com

I don't disagree with any of that but your thread title "20 days to a fitter and healthier you" doesn't really reflect what you wrote above and your opening post doesn't provide any other context than "10,000 kettlebell swings in 20 days". I did click on the link and read the intro and it said such things as "it will rapidly transform your body in only four weeks" and "everyone got leaner, dropping a waist size or two, in 20 workouts". With all the focus on those 20 days I wondered what's supposed to happen afterwards (to be fair it does suggest a next step at the bottom).

I fully admit that I'm outside the intended target demographic for this so I'll check out of the thread now and it's totally safe to ignore my previous posts ;-)

My title simply says fitter and healthier because fitter is open to interpretation depending on what someone's starting point is. For most/all people here they are sure to improve if they do it.

The point is to read the linked article and learn from it and discuss if interested. If you take time to read the whole thing you might find that you're probably in the demographic who would benefit a lot from this routine or something similar to it. Mic gave a great response to your initial comment which I thought would sort things out but your reply to that seemed to reject it and indicated that you hadn't read the whole thing.

I get that T-nation seems targeted to a specific audience, but they have a wide range of authors that provide great info on topics people here can benfit from. I don't agree with everything they say, but I also don't let that limit me from finding the good and relevant info they do have.

I cam pretty much guarantee that if you did that program you'd be shocked with the results.


 Last edited by: syncro on June 6, 2022, 12:41 p.m., edited 1 time in total.
Reason: sp
June 6, 2022, 4:17 p.m.
Posts: 2467
Joined: Nov. 23, 2002

Posted by: thaaad

As someone who has never been to the gym in his entire life and is now pushing 40, basically no gym budget, I have no idea where to start. Everywhere I read that home setups can be dangerous cuz of bad form, or they're hard to get a balanced workout, or that weights are expensive, I have no friends that work out so no real support group for advice.

Anyone do home workouts and have some advice? I've heard kettle bells are good cuz they're low impact..? I dunno lol

These links are all decent. Two are more involved but it all depends what you're looking for. In terms of getting started the one kettlebell workout is easy and low cost as you only need one KB. The other two links would be good progression from there.

https://www.onnit.com/academy/full-body-kettlebell-workout-for-beginners/

https://www.dragondoor.com/the_whys_and_hows_of_the_one_kettlebell_workout/

http://danjohn.net/wp-content/uploads/cpkc.pdf


 Last edited by: syncro on June 6, 2022, 4:18 p.m., edited 1 time in total.
June 6, 2022, 8:02 p.m.
Posts: 993
Joined: March 15, 2013

Amazing, thank you so much! I'll check them out :)

June 8, 2022, 12:01 p.m.
Posts: 13182
Joined: Nov. 24, 2002

The good thing about Dan John's work is that he does not do this "no pain, no gain" crap but focuses on actually improving any quality, and he is fun to read with some truly great statements and wisdom. 

Today, while swinging and working on my movements to get that shoulder going again (and to de-stress from work), I thought that since an athlete's ego should not be in the way while training, it would be a good and simple idea to simply up the swing volume in my sessions until I can easily swing that 24 for volume (bigger sets than 10x10)....and then give the 10,000 swing program a try. And I am really surprised that I am not sore from 3 days of swings and inverted rows and planks after not having done any work at all for almost three months.

June 9, 2022, 12:01 a.m.
Posts: 2445
Joined: April 2, 2005

Posted by: Mic

The good thing about Dan John's work is that he does not do this "no pain, no gain" crap but focuses on actually improving any quality, and he is fun to read with some truly great statements and wisdom. 

Today, while swinging and working on my movements to get that shoulder going again (and to de-stress from work), I thought that since an athlete's ego should not be in the way while training, it would be a good and simple idea to simply up the swing volume in my sessions until I can easily swing that 24 for volume (bigger sets than 10x10)....and then give the 10,000 swing program a try. And I am really surprised that I am not sore from 3 days of swings and inverted rows and planks after not having done any work at all for almost three months.

how heavy was the kettlebell you started with?

June 9, 2022, 12:42 a.m.
Posts: 13182
Joined: Nov. 24, 2002

Posted by: Sethimus

Posted by: Mic

The good thing about Dan John's work is that he does not do this "no pain, no gain" crap but focuses on actually improving any quality, and he is fun to read with some truly great statements and wisdom.

Today, while swinging and working on my movements to get that shoulder going again (and to de-stress from work), I thought that since an athlete's ego should not be in the way while training, it would be a good and simple idea to simply up the swing volume in my sessions until I can easily swing that 24 for volume (bigger sets than 10x10)....and then give the 10,000 swing program a try. And I am really surprised that I am not sore from 3 days of swings and inverted rows and planks after not having done any work at all for almost three months.

how heavy was the kettlebell you started with?

Never went heavier than 24, started with a 16 one - and was quite too timid and careful because of a ruptured disc L5S1. But that is some time ago. Bought a 32 at the beginning of the year. First, healing an inflamed supraspinatus (which has been a wrecker of the season so far).


 Last edited by: Mic on June 10, 2022, 3:48 p.m., edited 2 times in total.

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