This week I lifted 3500 pounds within the duration of the Spice Girls’ Wanna Be song. I’ve been going through a Spice Girls phase recently, but that’s not important.
In 1 set, I lifted 100 repetitions with a 35 pound kettlebell, using the swing. Here is the kettlebell swing, with the usual electronic background music found in workout videos.
To work myself up to 100 repetitions, I used a density training plan:
Sets | Repetitions | Total (Sets x Reps) |
---|---|---|
25 | 8 | 200 |
20 | 10 | 200 |
17 | 12 | ~200 |
14 | 14 | ~200 |
13 | 16 | ~200 |
1 | 100 | 100 |
I started each set on the minute, so the first row workout took 25 minutes, the second row took 20 minutes, etc. I did this 3 times a week, progressing to more repetitions when it felt relatively easier. Total, it took me 4 weeks to get through to the final 100 repetitions in 1 set.
The advantages of power workouts using this density path type are both in efficiency and effectiveness:
- it combines both aerobic and anaerobic exercises
- it takes very little time to complete the workout
- it builds strength for doing strenuous work in a short period of time, which is power
- it requires a minimum of equipment
- it is versatile; you could do body strength exercises, sprints, throwing cement blocks, lifting bags of sand, …
The disadvantage is that it is relatively boring to do one exercise for a month. The other disadvantage is that passersby saw me humping the air with a weird object while I was in my garage listening to the Spice Girls, if you consider that a disadvantage and not good advertising!
Overall, I am quite happy with this method. I think it is a good match for my interests. I feel stronger and more capable of lifting, carrying, chopping, as well as sitting around in an office chair.
This month I am going to move on to the kettlebell clean, which is a little more challenging. I don’t know if there is an end. I think the primary thing I am going after is to increase ability and skill on one or two focused exercises each month, so strength is improved in a more slow, but intense, way.
I should note that I just learned about kettlebells. I’m surprised about their lack of popularity, as they seem like a good tool to cross train for many different sports. My main goal is to be capable of doing strenuous, physical work for one 8-hour day at a moment’s notice [for the Zompoc].
Rooster said,
February 23, 2011 @ 10:56 am
Thanks for the training tip. Maybe this can help me finally get to 100 push ups. 1 qt: How do you expect to fight zombies without the Spice Girls blaring? All I’m saying is plan ahead.
Pete said,
February 23, 2011 @ 4:01 pm
I think this would work for the 100 push-up challenge. If such a drastic situation presents itself, then I will resort to Hanson.