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There have been a few people who have described using KBs and doing 5-15 reps EMOM, with the idea to keep breath between sets so that one can do the talk test or be in the Maffetone range. Tried it, it feels OK, but also - it feels like low intensity HIC. Which I know makes little sense. So a couple questions for those familiar with this. Would this be classified as HIC or E? Also is this practice going to lead to any cardiac adaptations?

I've never been able to keep swings in the MAFF/130-150 zone. They'll give you a little bit of conditioning/ like anything you do that forces you to move a little harder than normal....but unfortunately they're no substitute for roadwork. On the other hand most of the time they're not intense enough to give you the same effect as HIC.

Best way I can put it is it gives you a little bit of everything (SE, GC) but not enough of anything. Which makes it a good GPP exercise maybe? Maybe even SE.

I'd put them in the SE category. Even in the "unconventional" Base Building block KB subs in swings for the SE sessions.

TBPenguin wrote:There have been a few people who have described using KBs and doing 5-15 reps EMOM, with the idea to keep breath between sets so that one can do the talk test or be in the Maffetone range. Tried it, it feels OK, but also - it feels like low intensity HIC. Which I know makes little sense. So a couple questions for those familiar with this. Would this be classified as HIC or E? Also is this practice going to lead to any cardiac adaptations?

It's a good way to practice and improve the exercise you are doing EMOM. I have doneit with DB Benchpress and pullups for 20 min to add some volume and improve my work capacity in those areas. It doesn't really tick that E or HIC box, but would be more of a density type workout for anyone familiar with Ross's work.

It won't really help too much for base building type goals and improving aerobic capacity. It also isn't sustained to improve anaaerobic conditioning.It's a case of specificity and what that type of training will do is make you could at doing EMOM swings for a certain time. It will also making you a little "fitter"> Feel free to chuck it in onmce in a while if the knees are playing up and let us know how it works out.

I consider EMOM training SE.

Thanks for all the responses guys. I didn't even think of SE as it doesn't seem challenging in that respect. Swings for 5-15 reps, really? OK, you guys know more than me on this.

When I tried this I was able to keep the between set HR in the Maffetone zone pretty much, but not sure how much sense that makes with what is a lot intensity interval. If the adaptations aren't much not much sense in me doing it. Again, thanks.

If 15-20 swings per minute for so many minutes becomes easy, then just move up in KB weight and start low again.

Grouchy, if I did that would it become a decent HIC session? If so I might use it now and then for variety. If not I won't bother.

I think the original was intended to be some sort of E training, I think they called it alactic + aerobic.

Maxrip13 wrote:

TBPenguin wrote:There have been a few people who have described using KBs and doing 5-15 reps EMOM, with the idea to keep breath between sets so that one can do the talk test or be in the Maffetone range. Tried it, it feels OK, but also - it feels like low intensity HIC. Which I know makes little sense. So a couple questions for those familiar with this. Would this be classified as HIC or E? Also is this practice going to lead to any cardiac adaptations?

It's a good way to practice and improve the exercise you are doing EMOM. I have doneit with DB Benchpress and pullups for 20 min to add some volume and improve my work capacity in those areas. It doesn't really tick that E or HIC box, but would be more of a density type workout for anyone familiar with Ross's work.

It won't really help too much for base building type goals and improving aerobic capacity. It also isn't sustained to improve anaaerobic conditioning.It's a case of specificity and what that type of training will do is make you could at doing EMOM swings for a certain time. It will also making you a little "fitter"> Feel free to chuck it in onmce in a while if the knees are playing up and let us know how it works out.

This x 2.

In my experience it won't do squat for your aerobic system, and it doesn't really reach the intensity required to make a worthwhile HIC. It's a good way to develop some SE and a little all-around GPP, but not much more than that.

Sadly I bought into the hype several years ago and used mostly S&S style trg to prep for an annual PFT and my results were atrocious. I posted an embarrassing run time among other things. WTH indeed.

I guess the question is why you'd want to use it for HIC, when every single HIC in TB2 does a better job at HIC'ng?

Thanks Aelian. I don't have any real love of swings, if they aren't a decent alternative for some form of conditioning then it won't bother me at all to not do them.