endurance

Anyone else doing Step Ups? I have started doing them before Christmas and so far, I am really pleased. I was afraid that I would find them boring, but for some reason I usually get into a flow about 10-15 minutes into the session. (The first few repeats feel very long and sometimes tiring, but...

As I continue to dive into the StrongFirst literature I revise my thoughts on training ideas. As a locomotive endurance athlete (trail running, OCR, backpacking) I really like the idea of Q&D sprint protocols: a) brief (10 second?) sprint every 3 minutes, b) Sprint and pushup protocol from a...

Hi all, I have both the Quick & Dead and the Kettlebell Strong First and I intend to do both back to back for 12 weeks each. I am wondering, if I had only one pair of 24 kg kettlebells, which program should I start with to get the most out of both programs? (like in milking / owning the bell...

I am currently training for my first Ironman 70.3 (1.9km swim / 90km bike / 21km run) The last two months of training (Jan & Feb) have been focused only on getting swim, bike and run fit. How best can I start incorporating KB training into my weekly routine, without it negatively impacting my...

I have a question regarding protocol #6. I'm wanting to work on pullup endurance but when I go to calculate my session volume, it says to not go over 50 reps for the day. The calculation for session volume is RMx5 so my daily volume would be over 50 reps. Any clarification on this would be...

I just received a question and I'm not sure how to answer it. This is someone with no access to kettlebells and the question revolves around conditioning. My default recommendation is always rucking, but I said I would ask the forum: "What do I do for Zone 2 cardio until I start working again...

Hello to all, Do any of you have an endurance sport as your main sport (running, cycling, triathlon...) and use the SF principles in support? What planning do you use depending on the time of the season? I'm progressively resuming a running program with a goal of 5-6 workouts per week with 3-4...

There is a Crossfit WOD called Shawn that I've been interested in doing since I first heard about it. Basically, you run 5 miles, but after each 5-minute interval you have to do 50 pushups and 50 air squats. I've trained for strength for many years. I've also run 10 miles before, but never...

Hello, When discussing training programs, are the terms conditioning and endurance synonymous? Thank you

Pavel published a great article/program for A+A using C&J. I have two full weeks under my belt and started week 3 today. The early results have been noticeable, especially in strength and fat reduction. The one thing I really have enjoyed running a session and then doing some mobility work...

Hello SF crew, I've been doing some research on the A+A methodology and have been interested in implementing it into my weekly training. My goal here is to train for ultra-running events. First a little background, I'm coming from several years of Olympic/powerlifting style training and...

I haven't posted in a while. I'm at a crossroad in my training. I've been doing a simple upper/lower body split 4 days a week. My endurance has seemed to take a hit. I miss using my KBs because of the endurance factor. I have a couple of Geoff Neuport's and Hectors programs. Just for some...

Greetings girevichkas & gireviks! In early July of 2020, I'm embarrassed to say I fried my endocrine/nervous system following the fads of too much fasted HIIT training with moderate to heavy kettlebells. Quarantine, YouTube & Instagram "fitness gurus"/"biohackers", and my own ignorance caught...

Hey everyone! First post here, so apologies if I broke a rule (or if this was asked earlier and I couldn't find it). From what I understand from Pavel's various KB programs, lifts are divided into grinds (no more than 5 reps) and ballistics (cleans, swings, snatches, jerks, etc.), which are...

Hey everyone! This is my first post on the forum but I've had the pleasure of going to a Strongfirst event (Kettlebell course) last year in my home city of Sydney, Australia. I'm a novice/white belt BJJ competitor who is now balancing BJJ and boxing with some S&C fit in where I can. Over the...

Hello. I’m 15 years old, 135lbs, very lean, this is my third year lifting weights, and wrestling is going to start in a few months. I was looking for a book or program made by someone at StrongFirst (like Pável) to help get me through 2 hour practices endurance wise. I was thinking that S&S and...

My question is about endurance (fitness level) training for team sport, specifically 3x3 basketball. In short about sport, 3x3 basketball is played on one basket, three players vs three players with one substitution, with only 12 sec for offence, for total of 10 min. You must be able to...

New to learning about anti glycolitic training. My question refers to how one would put this training methodology into use when training for a 40 minute maximal test on a rowing machine. Currently doing 5 days of steady state cardio a week. What would a hard workout look like on the rowing...

Hey everyone, this is my first post on the forum. I just finished Pavel’s interview with joe rogan and I’m extremely interested in learning more and adapting my training. I saw that Pavel has taught marines training styles and that’s the branch i’ll be going into through an officer program. I...

Hi everybody, Im writing this because I just tested my pullup max, and its the same as 2 1/2 months ago, 15. Im 19 years old, 190cm (6′ 2.8″), and 73kg(161 lbs). My current program, which I have been doing since I last tested my max (2 1/2 months ago), consistently except for 2 weeks at the...