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Kettlebell Dry Fighting Weight Results

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Good work, but those numbers don't seem to add up.

Day 1 is ladders of 1,2,3. So if you did 54 press reps, that's 9 complete ladders. Even if you didn't have time to do the last FSQ set, that should be only 3 reps less than the press reps, not 6 less.

Were you alternating complete ladders of C&P and complete ladders of FSQ? It should be alternating sets (1 C&P, 1 FSQ, 2 C&P, 2 FSQ, etc.), not alternating ladders.

For the cleans, if you did 54 press reps, that's 54 cleans. 48 FSQ reps is 8 ladders of 3 sets each, so 24 sets. With one clean for each set, that's another 24 cleans. 54 + 24 = 78 cleans, not 74. I'm guessing this one is just a calculation error.
Sorry the Clean is a calculation error, your right.

Did one Full Ladder for C+P and then one Full Ladder for FSQ. Oh okay, did get that wrong.
Copy that for the next time.
Hit 9 Rounds for the C+P and 8 for the FSQ.
I cleaned each Rep for the Press. For the FSQ i only cleaned the bells once each rung.

@Bunn, oh yes that thing is Dope!!!
 
Got a problem, just two days in the Programm and dear @Geoff Neupert i like it, i have to travel the next view weeks due of duty. That mean i can use the 24er one week and have only DB´s in the next week. This switch will last. I thought about switching between DFW and ROP on DB´s. Week to Week. I know not the best thing to switch between programms, but do wath you can with wath you have. Waths the your opinion.
 
Got a problem, just two days in the Programm and dear @Geoff Neupert i like it, i have to travel the next view weeks due of duty. That mean i can use the 24er one week and have only DB´s in the next week. This switch will last. I thought about switching between DFW and ROP on DB´s. Week to Week. I know not the best thing to switch between programms, but do wath you can with wath you have. Waths the your opinion.

Not necessarily DFW as written but you can use DBs or do pike pushups for a pressing variant, do reverse lunges for your lower body work
 
Got a problem, just two days in the Programm and dear @Geoff Neupert i like it, i have to travel the next view weeks due of duty. That mean i can use the 24er one week and have only DB´s in the next week. This switch will last. I thought about switching between DFW and ROP on DB´s. Week to Week. I know not the best thing to switch between programms, but do wath you can with wath you have. Waths the your opinion.
@Gerd Specht ,

Just switch to DBs and pick back up with the KBs when you come home.

It might feel awkward, but that's ok - just extra stimulation for your CNS.
 
Just started this again, didn't quite complete the full thing last time as shoulder played up, and I was running for 1hr + on 2 days a week as well which I think was too much tbh. Did it with 2 x24kg last time, and this time doing it with 2 x 20kg for the C&P and 2 x 24kg for the FSQ. Will do the full 5 weeks then repeat with 2 x 24kg for the C&P and 2 x 28kg for the FSQ - assuming my shoulder is OK! And not doing anything on the off days either this time! (That 10 weeks takes me up to starting a new job where I'll only have time for 2, sometimes 3, sessions a week for 2 years or so.)

Week 1 session 1 today did 31 of each C&P and FSQ, 5 full ladders and then a single of each. More than same session last time, but obviously lighter on the C&P this time round. I do love this program!
 
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I'm hearing great results from this program. Coming of Simple I'm thinking of starting DFW this week. It will be my first time on a doubles program. The thing is, I don't have double kettlebells, So I plan on running it first with different kettlebells (and change sides each round). I'm not sure what weights to use, both because it's my first double program and the asymetrical weights.
The weights I have are a 12 kg, 16 kg, 20 kg, 24 kg and 32 kg.
Currently for my C&P I can manage 6 reps with the 24 kg and 11 with the 20kg. The Goblet Squat I get 5 reps with 32 kg. All with a single kb.
What I read, double kb work is a lot harder than single. So I was thinking starting with 16 and 20kg. Or should I start with a 16 and 24 (because I manage more than 5 reps with a single C&P at 24)?
Depending on the outcome, both if I like the double work and how it feels, I plan on buying a 2nd 20 or 24kg kb and start programs from MKM.
 
What I read, double kb work is a lot harder than single. So I was thinking starting with 16 and 20kg. Or should I start with a 16 and 24 (because I manage more than 5 reps with a single C&P at 24)?
I would spend some time practicing the double clean and press before starting the program. After you've practiced and have got it down, run a test with the 20/24. I would run two tests, once 24 Left / 20 Right and second 20 Left / 24 Right. Start the 24 in whatever arm is less strong, see how many clean and presses you get. Rest 3-5 minutes, and repeat with the 24 on the other side. If you are not used to cleaning doubles, spend plenty of time practicing. Smashing fingers hurts.
 
Just started this again, didn't quite complete the full thing last time as shoulder played up, and I was running for 1hr + on 2 days a week as well which I think was too much tbh. Did it with 2 x24kg last time, and this time doing it with 2 x 20kg for the C&P and 2 x 24kg for the FSQ. Will do the full 5 weeks then repeat with 2 x 24kg for the C&P and 2 x 28kg for the FSQ - assuming my shoulder is OK! And not doing anything on the off days either this time! (That 10 weeks takes me up to starting a new job where I'll only have time for 2, sometimes 3, sessions a week for 2 years or so.)

Week 1 session 1 today did 31 of each C&P and FSQ, 5 full ladders and then a single of each. More than same session last time, but obviously lighter on the C&P this time round. I do love this program!

Week 4, session 1
3 full ladders of 1, 2, 3, 4, 5, plus an single of C&P and FSQ at the end, for a total of 46 reps of each.

Double 20kg for C&P and double 24kg for FSQ.

Do love this program!
 
Apologies if this is very boring, but in case someone is interested... did my last hard session of the program today, used 2 x 20kg for C&P and 2 x 24kg for FSG for the program.

Week 4, session 3
Was alt sets of 3 and 4. Managed 7 sets of 3 & 4, then 1 extra 3, making a total of 52 reps of each.

Weekly totals were:
Week 1: 88 reps of each.
Week 2: 111 reps of each.
Week 3: 126 reps of each.
Week 4: 140 reps of each.

Going to do the week 5 next (3 x 3 session and a max rep test), and then do the program again with 2 x 24kg for C&P and 2 x 28kg for FSQ.
 
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Apologies if this is very boring, but in case someone is interested... did my last hard session of the program today.

Week 4, session 3
Was alt sets of 3 and 4. Managed 7 sets of 3 & 4, then 1 extra 3, making a total of 52 reps of each.

Weekly totals were:
Week 1: 88 reps of each.
Week 2: 111 reps of each.
Week 3: 126 reps of each.
Week 4: 140 reps of each.

Going to do the week 5 next (3 x 3 session and a max rep test), and then do the program again with 2 x 24kg for C&P and 2 x 28kg for FSQ.
Excellent work! Thank you for posting.
 
I understand what Day 1 ladders is, could someone please explain what Day 2/3 Sets of 1, Sets of 2 etc mean? Thanks.
 
I understand what Day 1 ladders is, could someone please explain what Day 2/3 Sets of 1, Sets of 2 etc mean? Thanks.
It means exactly what it says (most people are more confused by the idea of ladders).

Sets of 1 means:
1 C&P (1 CL/1 press)
rest
1 C&FSQ (1 CL/1 FSQ)
rest
1 C&P
rest
1 C&FSQ
rest
etc.

Sets of 2 is the same, but with sets of 2 instead of 1. You clean for every press, but only clean once of each set of squats.
So:
2 C&P (1 CL/1 press/1 CL/1 press)
rest
2 C&FSQ (1 CL/2 FSQ)
rest
etc.

And just to clarify the ladder, because some people have misunderstood and done all the C&P rungs before the the squats.
1, 2, 3 ladders means:
1 C&P (1 CL/1 press)
rest
1 C&FSQ (1 CL/1 FSQ)
rest
2 C&P (1 CL/1 press/1 CL/1 press)
rest
2 C&FSQ (1 CL/2 FSQ)
rest
3 C&P (1 CL/1 press/1 CL/1 press/1 CL/1 press)
rest
3 C&FSQ (1 CL/3 FSQ)
rest
Then repeat starting with 1.

When I do DFW, I always do the sets of 1, whether in a ladder or on their own day, without putting the bells down between presses and squats. So 1 CL/1 press/1 CL/1 FSQ then put the bells down. I do an extra clean in between the press and squat so it's the same number of cleans as if I did them separately.
 
Yeah, I found it confusing for a bit! It's:

Ladders: 1 x C&P, rest, 1 x FSQ, rest, 2 x C&P, rest, 2 x FSQ, rest, 3 x C&P etc...

Sets: 1 x C&P, rest, 1 x FSQ, rest, 1 x C&P, rest 1 x FSQ, rest, 1 x C&P etc... (obviously could also be sets of 2, 3, 4.)

As has been said clean before every press, but only one clean before the whole set of squats.
 
I did the last session of week 5 today where you test for a new max, so just for completion (after a warm up that inc. 3 x C&P and 3 x FSQ at 12kg and 16kg) I did:

C&P: 20kg x 5, 24kg x5, 28kg x2 then... FSQ: 20kg x 5, 24kg x 5, 28kg x 5, 32kg x 5.

I have been able to get 6-7 x 24kg before, but never 2 x 28kg, so pleased with that. Never tried FSQ with 2 x32kg before either. I didn't push it 100% as have a slightly crunchy left shoulder, I might have squeezed another rep out.

Plan is to run the 5 week program again with 2 x 24kg for the C&P and 2 x 28kg for the FSQ, then re-test, and then move onto something else for 5 weeks (maybe Q&D as never done that) before I start my full time job which will only leave me limited time for training, so will go back to BB stuff and supplement with some KBs when have the time.
 
I read recently a modification of this, adding in 200 swings and 10 sets of pullups during 3 of the off days (6 total working days a week). Any thoughts or experience in adding onto this program a little with complementing movements? Am I asking for trouble?
 
I read recently a modification of this, adding in 200 swings and 10 sets of pullups during 3 of the off days (6 total working days a week). Any thoughts or experience in adding onto this program a little with complementing movements? Am I asking for trouble?
Perhaps ask the person who followed the modified program how it worked for them?

-S-
 
I read recently a modification of this, adding in 200 swings and 10 sets of pullups during 3 of the off days (6 total working days a week). Any thoughts or experience in adding onto this program a little with complementing movements? Am I asking for trouble?

I guess you found it on www.reddit.com/r/Kettleballs/ ? If so, remember thatsub is saying...
For individuals with a significant lifting history, we strongly recommend following Dry Fighting Weight. On the off days we recommend one does Swings for the fewest amount of sets to get to 200 reps and 10 "hard" sets of rows or pullups. With a hard set being 2-3 reps before hitting failure.

later in the text...
This sub recommends AGAINST Simple and Sinister as a standalone program for beginners because it both does not have the volume that even beginners should aim for, nor does it have the progression that is needed to facilitate progressive overload.


I cant tell you who is right, but I call tell you this. Im on Dry Fighting Weight (@Geoff Neupert s version) right now, second week, on my second run and I dont need anything else aside from proper warm-up. After this run I´ll probably switch to a bodyweight program from Strength Shortcuts as DFW tends to be to much alongside muay thai traning (For me!) at this point.
 
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