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...
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...
Hi everybody, I am new here, so please be gentle:)
I am a 40-year-old police officer. Just a couple of weeks ago, I bought Pavel's book about Q&D training method and started training accordingly. I find it great for my needs due to its minimalism and simplicity. Besides crazy working hours as...
Curious about people's experiences and preferences for how often they incorporate HIIT/glycolytic training in their programming and what types they like? I understand this is likely largely dependent on fitness/training needs and goals.
A little background on myself: I am a practicing...
Hi everyone, I've been enjoying this program in the evening for a few months, now. I started thinking about lessons from Q&D, like the different benefits of training in the morning or evening. Q&D is pretty explicit about this, but KB SF BJJ doesn't mention it. If I had to guess, that's to allow...
Hi, StrongFirst Family!
I was thinking about A+A and Q&D, and rotating those programs with my currently following S&S. When it comes to S&S I'm using 40 kg bell in One-Arm Swing and Tactical Get up, but to follow A+A I will have to switch to @32 bell.
What do you think about changing S&S to...
Just flipped through the book, wanted to make sure I had the work to rest ratio correct for the 10/2 protocol with snatches:
Q&D snatches 10/2
0 Min - 10 snatches left
1 Min - 10 snatches left
4 min - 10 snatch right
5 min - 10 snatch right
~Series 1 done, rest~
8 min - 10 snatch...
I've incorporated Q&D into my workouts and do it roughly thrice a week. Currently I have access to a bell that is one bell lighter than what Q&D book would suggest as the ideal weight (using a 24kg but 28kg is the right size for my work). So I have modified the workouts by increasing the...
Dear StrongFirst Brothers and Sisters,
I'm plannig to initiate the StrongFirst Reload Cycle along with Q&D and Pull-ups. The plan would look like this:
Newly certified instructor and relatively new to kettlebell training and StrongFirst. I wish I would have found this site in 2003 when I started training, but alas, I am here now!
At 12 years old I would ride the bus to Walmart after school each day where I wait for my mom...
Apologies in advance for the long post!
It's been a long time since I posted here. Two years has passed(I think).
Basically, I went from doing S&S, but not able to progress from 13.4kg bells since I didn't have the budget, to getting a gym membership and moving to 16-20kg swings and 16kg TGUs...
In Q&D, Pavel mentions the 10x10 protocol (10 power reps on a 3 minute interval for 10 rounds). He mentions it as the sort of thing his friend Victor would do with stair sprints and pushups, as well as the Bulgarian gymnastics coach Ivan Ivanov who would do 100 daily power reps. However, he...
In the Q&D book, in the selection of exercises discussion, Pavel rules out power leg work because of the jumping component. I wonder if anybody has tried to incorporate power kb squating with "rooting" instead of jumping. Is there a problem that I may be missing?
Hi, I'd appreciate opinions /advice on my KB programming, if possible. I want to do 100 power reps /day Mon - Fri before work.
Primary Goal: conditioning (max mitochondrial adaptations). Secondary goal: maintenance of strength.
Other exercise each week: 4 hrs MAF cycling; 3hrs tennis...