Kettlebell A+A Swing PM

[Cochran]

Saw this in the latest newsletter - I can’t imagine this is a standalone program? Is it to be added on to something else?

Sorry if I don’t quite understand A+A.

 

[Bauer]

Saw this in the latest newsletter - I can’t imagine this is a standalone program? Is it to be added on to something else?

Sorry if I don’t quite understand A+A.

Given that it is coming from Fabio Zonin I am confident that there could be 3-4 strength training days accompanying it. (Usually, Fabio's plans consist of 3 rather long strength/hypertrohy sessions and he has mentioned in the comments that he usually does Swings on off days).

 

[Adachi]

Saw this in the latest newsletter - I can’t imagine this is a standalone program? Is it to be added on to something else?

Sorry if I don’t quite understand A+A.

I just read the newsletter myself.
What I make of it is that would be a small standalone Alactic practice in and of itself.
Likely it coexists with other training. (as @Bauer notes)
but at 2x week - with 10 heavy sets; it could be an entire Alactic practice, which depending on the weight

I'll attempt to offer some elucidation about A+A:

I'll say this about A+A. That stands for Alactic + Aerobic.
it would seem that the second "A" (aerobic) sometimes gets short shrift. (myself included)
With enough rest, that Alactic session should allow the muscles to remain aerobic (to not outrun the presence of oxygen).
And the newsletter is right, this kind of practice easily masquerades as an increase in "endurance".

In general, for A+A

Alactic
- cut into your work capacity deep and fast.
- dig into explosive force.
- keep the time investment per set well below its ceiling.

Aerobic
- low and slow is the way to go.
- dig into the amount of time invested.
- keep the intensity threshold per session well below its ceiling.

avoid the no man's land in between.

one of my heaviest and shortest A+A PM, for me, has been 5x5 swings with the 48kg bell.

 

[oab]

Thanks for starting this thread and the comments.

I would be interested in hearing about what KB swing set\rep\rest period combinations others have used for this style of training.

 

[james_1127]

Saw this in the latest newsletter - I can’t imagine this is a standalone program? Is it to be added on to something else?

Sorry if I don’t quite understand A+A.

I'm pretty positive it's a way to add some swings/endurance work into a strength program so that there isn't interference

Ex
military press 3x5
Deadlifts 1x5
1kb military press (SV) 2x(1,2,3)

A+A swings from the newsletter

 

[LoneRider]

In my own case, I've thought about how to adapt it with a fitness center that lacks Kettlebells or their bells are too light. Do dumbbell snatches for 5 reps, at the heavier loadings.

 

[rwleonard]

Opening line:

"The following protocol is perfect for strength athletes who hate endurance work, yet choose to be prepared, should life insist."

 

[masa]

Is there any way to get the newsletter? I wrote down the notes somewhere, but I have lost it.

 

[LoneRider]

A way I'd cook this in a 2x/week barbell split with the remaining 2-3 days of the week devoted to longer A+A or Long runs/swims/rucks.

Day1:

Bench 5x5
Row 2x6-8
A+A Swings at 32KG or heavier 6-10 sets per Fabio's program

Day 2:

Squat 5x3
Deadlift 5x3
DB Bench: 10,8,6+

 

[TedM]

Is there any way to get the newsletter? I wrote down the notes somewhere, but I have lost it.

PM'd you that newsletter.

Here's the link to sign up: Newsletter | StrongFirst

PMme your email and i will forward you the ones i have (only a few months worth)

 

[masa]

PM'd you that newsletter.

Thanks!

Here's the link to sign up: Newsletter | StrongFirst

I have already signed, but I lost the email somehow. I took the notes / did pdf of it, but I can't find it due to computer switch.

PMme your email and i will forward you the ones i have (only a few months worth)

Thanks, will do.