4 week training plan for Indian club swingers

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Categories: Indian clubs, strength training

If you’re new to resistance training or have not trained in a while, we have put a simple 4 week training plan to get you in shape, and complement your Indian club swinging.

From experience, a lot of people who enjoy swinging Indian clubs typically start and stay with very light clubs, and often neglect any type of resistance training. As a result, a few repetitions of bodyweight exercises like push ups and squats can be a struggle.


Also, if you want to join our 21 day challenge and get the most out of it, this simple plan is for you!

What is the Heroic Sport 21 day challenge?

The best time to start is today!

You can get a decent level of fitness and strength endurance with a few bodyweight exercises in a few week, if you start and stick to the plan.
There are tons of options and programs out there, which in some case only prevents people from starting out.

We are going to try to keep this 4 week training plan very simple so that you can put it to use!

The worst thing that can happen when starting out is soreness in muscle groups that have been under challenged due to a lack of activity or full range of motion.
Soreness might creep in anywhere up to 48 hours after training, and the culprit is usually doing too much too soon.

How bad can it be? Well, it might feel like you need crutches to climb up stairs if you overdo it. You have been warned!

Like everything, your body adapts and the soreness becomes less and less as you go. But it’s totally avoidable by being sensible.

You can’t catch up on your lack of training in a week, so aim low and slow that first week, until you can listen to your body to guide you.

It’s a fine balance, between doing too little and too much… And once you’ve started, keep it up!
Try to follow a training program that matches your fitness level, and the time you have at your disposal to turn it into a sustainable routine for life.

If you have training equipment, great. You should know how to structure a basic program, so get training instead of reading this post!

If you have joint issues, and can’t do the exercises, you’ll have to improvise, or get some personalized help with a trainer.

Common sense advice

  • Do not train through pain.

  • Listen to your body, and make small adjustments as needed!

  • Vary the total volume or workload from week to week

Exercise choice

The 3 basic bodyweight exercises you are going to perform are: squats, push ups and rows. All 3 exercises are big compound movements that target many muscle groups at once.

It’s nothing fancy, and that’s the point.

We are going to perform those exercises as a circuit, to keep the programming fool proof, and get it over with in under 15-20 minutes. The plan calls for 3 sessions a week on non consecutive days.

It’s up to you to add some other exercises or not. And if you feel the amount of repetitions in the program is not challenging you, double up the repetitions, or find a way to add some extra loading like a backpack, kettlebells or a watch our video on how to build a homemade sandbag.

On the other days of the week, practice your other club swinging skills for 5-15 minutes, just working up to a light sweat.

In the video below, I give you some tips on how to modify the technique slightly if you have difficulties doing squats, push ups and rows, and how to build your own suspension trainer with stuff you have at home.

The one essential club exercise: back circles

2 handed back circles are one of the signature move of club swinging, and feature heavily in the 21 day challenge. We’re using 2 hands on the club so you can go heavier than when using a single hand.
Remember to switch grips, an repeat the same amount of repetitions with both grips (repetitions are marked as x10/10 for example).

A 3-5kg club should work for most people who have been through our basic course.

You can screw 2 Pahlandle together to increase the lever arm, and fill your 1,5 liter bottle with sand. This set up will give you the right feedback to improve your technique.

A lighter and shorter club will not as swing as properly for you to feel the pull of the back circle swing.
Seal the bottle with some silicone to preserve the thread in the Pahlavandle, and avoid making a mess when changing bottles.

If you’re not at the technical level to do back circles, then you absolutely must go through the progressions in our introduction to heavy clubs video or 5 day kickstart course. The 21 day challenge is simply not designed for club swinging novices. Give it time, we run it typically 2-3 times a year.

The 4 week training plan

Warm up video link

Week 1

Day 1

Day 2

Day 3

  • Squats x10

  • Push ups x4

  • Rows x8

  • Back circles x10/10

  • Rest 1-2 min

Do 3 rounds

  • Push ups x4

  • Back circlesx10/10

  • Squats x8

  • Rows x8

  • Rest 1-2 min

Do 4 rounds

  • Squats x12

  • Rows x10

  • Back circles x15/15

  • Push upsx5

  • Rest 1-2 min

Do 3 rounds

Week 2

Day 1

Day 2

Day 3

  • Squats x12

  • Push ups x5

  • Rows x10

  • Back circles x12/12

  • Rest 1-2 min

Do 4 rounds

  • Push ups x5

  • Back circles x10/10

  • Squats x10

  • Rows x10

  • Rest 1-2 min

Do 5 rounds

  • Squats x15

  • Rows x12

  • Back circles x20/20

  • Push ups x6

  • Rest 1-2 min

Do 3 rounds

Week 3

Day 1

Day 2

Day 3

  • Squats x12

  • Push ups x5

  • Rows x10

  • Back circles x12/12

  • Rest 1-2 min

Do 5 rounds

  • Push ups x8

  • Back circles x20/20

  • Squats x20

  • Rows x16

  • Rest 1-2 min

Do 3 rounds

  • Squats x10

  • Rows x12

  • Back circles x10/10

  • Push ups x6

  • Rest 1-2 min

Do 5 rounds

Week 4

Day 1

Day 2

Day 3

  • Squats x25

  • Push ups x8

  • Rows x16

  • Back circles x20/20

  • Rest 1-2 min

Do 3 rounds

  • Push ups x6

  • Back circles x15/15

  • Squats x10

  • Rows x12

  • Rest 1-2 min

Do 4 rounds

  • Squats x20

  • Rows x16

  • Back circles x10/10

  • Push ups x8

  • Rest 1-2 min

Do 5 rounds

Cool down video link

After following this 4 week plan, you’ll hopefully have a better idea of how to carry on from there. Keep challenging yourself if you want to keep progressing!

Now, go and train!

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