a+a

  1. Pasibrzuch

    A+A - minimum/maximum effective dose for a (muay thai) fighter

    Hi everybody, it's my first post here, so at the beginning a thank you to everyone who contributed here. Knowledge I gained here is invaluable. I'm an amateur muay thai/k1 fighter who got interested in the concept of A+A. There's no one coherent body of text about this type of programming, so...
  2. J Cox

    Snatching A A every day

    Need a little direction. Is it possible to snatch A A every day?I think some have said they do it, but I am not sure what they started with in doing so. Just trying to find a good place to start if anybody has some suggestions.
  3. Joe's Quest For Strength and Health

    I am getting back into strength training after 4 years away while I finished my college degree and didn’t find time for training. Relevant Demographics: 38 Year old Male. 5’5”, 178lbs Background: I did a few years of weight training while in High School. I was super skinny but got decently...
  4. Karl

    A+A repeat planner spreadsheet

    I'm sure this is overboard, but thought I would share my little google sheet that I've been using to plan my 8 weeks of volume for snatching or swinging. It sticks with a waved volume from day to day and week to week based on recommendations from @Al Ciampa posts on A+A. It probably is not...
  5. Harald Motz

    repeat until...

    As I am three years and three months now into the repeat method which is a pillar of A+A training. For almost four weeks now I am seriously into double bell work. My lift of choice is the clean & pushpress and/or thruster (clean & squat & pushpress). I found that singles are great for gaining...
  6. damogari

    Barbell/dumbbell alternative exercise for KB Snatch

    Recently I started incorporating A+A (or HIRT) work into my strength routine. Unfortunately the heaviest kettlebell in my gym is 28kg which feels too light for me to generate maximum power - I can comfortably snatch 32kg for reps. On the other side there are barbells, and fixed dumbbell options...
  7. Snowman

    Adjusting A+A for Easy Hypertrophy (not really A+A)

    I just wanted to add a little experiment of mine to the collective knowledge. I’m transitioning my A+A snatches from the 32 kilo up to the 36 kilo, and I thought it might be beneficial to increase my volume with the 32 before stepping up. Bonus points if I could add a little muscle. My...
  8. Ryan T

    Talk test and HR

    I think I've seen it mentioned somewhere else that HR isn't the best measure of being rested enough to proceed to the next set of A+A work, but even with my heart pumping along pretty fast, I've been able to legitimately pass the talk test slowly saying the following without huffing and puffing...
  9. Oscar

    A+A question. Why 1 arm instead of 2 arms?

    For the last 2 years I didn't see this question addressed so here it goes: For A+A protocols, why are the 1 arm snatch and the 1 arm swing usually used, instead of double snatch or 2 hand swing (very heavy)? As far as I understand, A+A uses compound movements that require great power. But...
  10. scottie

    A+A vs. VWC

    The new information churning out of Strong First regarding A+A or AGT is very interesting to read, learn and practice. I'm curious how is compares with the Viking Warrior Conditioning protocols. Both are a form of interval training but with very different work-to-rest ratios. Does A+A replace...
  11. DavThew

    Two months into block training

    I have spent the last year rehabbing from ilopsoal tendinosis which left me with an extremely sore and limited right hip and bad lower back. I'm back to being pain free most of the time, which is fantastic. Over the last 8 weeks I have been doing a block training program which is a hodgepodge of...
  12. Harald Motz

    Alactic + Aerobic

    If you're here because you're following a link from our podcast with Al Ciampa, Harald Motz' original post has received 100's of replies from our members and is approaching 50,000 page views. It make take you a little while to come up to speed on what you're reading, but I hope you find it...
  13. sizzlefuzz

    I know there's no such thing as a dumb question but....

    I see a lot of people in the training logs talk about A+A training, and am trying to learn more about it and see what it would mean (potentially) for carryover into preparation for training in BJJ. So far, I have found the call for research that Al Ciampa posted a while back and a couple of...
  14. banzaiengr

    Burning fat vs. burning sugar

    There was a great question in another thread that ask about which energy systems are used in regard to some of the basic "fitness" test we use, such as a 5 min. snatch test. Not being afraid to be the devil's advocate or to ask questions I believe my questions were better served by another...
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