the hinges in sword. not always a deadlift variation.

Looking at the word hinge in sword workouts may make you nervous. Shit bro, it makes me nervous. The idea of doing light deadlifts dynamic kettlebell work doesn't sound too batman for someone recovering from a back injury. Here's the rub. You can and should hinge every God damn day, but hinging does not need to mean axial loading.

Examples of hinging with load

Romanian dead

Dead

Sumo dead

Power clean

Swings

Snatches 

Landmine dead

Landmine clean 

One arm deadlift

Kickstand deadlift

Windmill

Mace deadlift

And examples without loading

Pigeon pose ground or elevated

Staggered hinge against rack

Kickstand deadlift

Windmill

Nordic

Hamstring reach (turn stretch into strength movement)

Elephant walk

All of these unweighted movements can be both strength and mobility. Even if they are regressed, weight can be added for extra tension once tissue health isn't a factor.

Net net, hinging does not have to be scary. 

sword - collection of circuits

1. Fluffy Mike tyson

Elevated pigeon hinges

Mace swings with band around knees

Lateral step ups with band around knees

Great for recovery and mobility. Can just as easily get loaded heavy.

sword and shield: realistic training for multiple goals

I keep on wavering between easy strength and 5/3/1. If im being honest with myself, I want my main driver to be strength. In reality, it is size with a side hustle of conditioning and mobility. Sword and shield is a free program I've run before, but never I corporated mobility or set days based on my schedule. The autoregulation is strong with this one.

Sun: shield

Mon: mobility or sword

Tues: sword

Wed: sword

Thurs: shield, personal training 

Fri: mobility or sword

Sat: sword

Shield - upper bodybuilding for armor

Press 50 in 5 super set with Pull 50 in 5

Giant set shoulders, triceps, biceps/back all 60 in 4

Rest periods between movements in the same super/giant set can be 30-180s. In those rest periods, MOBILIZE. I.e. hold and explore different positions.

Keep the same movements until they stall (no additional reps or weight in 2-3 sessions). Swap out stalled movements.

Example

Floor press ss ring row

Bottom up press, bw tri ext, pelican curl

Sword - build work capacity 

Circuits of hinge, upper, lower.

Primary movements should consist of kettlebells, sandbags, maces, clubs, and bodyweight so this can be done outdoors.

Be volatile. The goal is conditioning not weight or hypertrophy.

Mobility

Work movements head to toe. All movement is deliberate. 

easy strength and everything else, sept 2025

The everything else is what I always struggle with when running easy strength.

Easy strength is a 15-30min workout 2-5x a week all done for easy reps. Slowly nudge the weight up over time. Profit. 

The everything else comes next. Dan built this program for athletes who are expected to practice their sport for hours on end. The minimalist program takes care of strength so all other sports specific qualities can be developed. Whelp, what if you are NOT an athlete? I.e. most people. What is everything else for you?

Here's an idea.

- 1 compound movement a day 3x8. Geared more so towards hypertrophy rep ranges. Bodyweight progressions fit in great here.

- 1 isolated movement a day 3x20. Get a pump and some blood in the muscles.

- fasting as a practice. This is not training, but it is a larger indicator of how you look in the mirror. If your volume and intensity is low, shouldn't your caloric intake match it?

- conditioning outside. This is the wild west man. The proclaimed trunk circuits, mobility, mace work, sled drags all have a great role here.