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Kettlebell A little change up. HIRT for Hypertrophy

jake54

Level 5 Valued Member
I had decided pressing double beasts for my 50th B-day would be a thing I want to do. It is coming up soon. ( a few months) I've had some non-kettlebell (or exercise) related injuries, and then COVID in the last year and a half... that set me back or I'd be there.

With that said I've been using.

Dry fighting weight
Strong
Giant

All by Geoff N.

I am heading into a 6 week block, and I am choosing to switch it up with

HIRT for Hyph..I know the link has been posted in the forums before.


Seems like a good 6 week block. I need a bit of a changeup in my life.

I'll try to post some updates, and results, in the coming weeks.
 

WxHerk

Level 7 Valued Member
Certified Instructor
Darn you, Jake! I’m cruising along, chewing up the Giant series like bubble gum and you post this! On a parallel with my grocery store trips for “just one thing” where I bypass the carts and end up with two armloads stacked up to my chin!!

Seriously, I’m anxious to see your results. I’m predicting you will be “pleasantly unsurprised!”
 

jake54

Level 5 Valued Member
Darn you, Jake! I’m cruising along, chewing up the Giant series like bubble gum and you post this! On a parallel with my grocery store trips for “just one thing” where I bypass the carts and end up with two armloads stacked up to my chin!!

Seriously, I’m anxious to see your results. I’m predicting you will be “pleasantly unsurprised!”


Well, my indulgences in groceries is also a concern. I am hoping this will help, with a strict diet, keeping my protein high...

I am looking at

2x36 kg
2x36 kg
2x32 kg

For the presses (since I don't own a 40's or 44's, but I'll fix that in the coming weeks and add it in), and 36 Kg for swings.


P.S. the Giant is a beautiful thing.
 

Dayz

Level 6 Valued Member
Well, my indulgences in groceries is also a concern. I am hoping this will help, with a strict diet, keeping my protein high...

I am looking at

2x36 kg
2x36 kg
2x32 kg

For the presses (since I don't own a 40's or 44's, but I'll fix that in the coming weeks and add it in), and 36 Kg for swings.


P.S. the Giant is a beautiful thing.
Any update on how this went? I love the look of this program!
 

DocWegner

First Post
So this is old, but hoping to get some input. I bought Q&D and started with its process.
I am using the 10 reps on the minute. Swings and Dip using dipping machine at my gym. The KB selection is not good. Actually like the dips because I can see progress by adding some weight. I am able to crisply press out on the dips if that is how to describe it.
I am curious about how these compare with each other?
I don't want to change programs just for change's sake. I have only used the Q&D for 3 workouts now. I was using Dardin's 30-10-30 for a bit of time and responded well, but I got weak and I stopped responding. Thought AGT would be the way to go as it is so drastically different.
I'm 55 if that matters.
 

DocWegner

First Post
Yes sir. I am preferring the dip. Actually using a seated leverage plate loaded machine.
Also curious about only using two-handed swings. I had a broken hand and my grip isn't great on my right, (dominant). Where we have an 80 lb bell, I can't seem to get the same explosive violence with even the 50 going one handed.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Also curious about only using two-handed swings. I had a broken hand and my grip isn't great on my right, (dominant). Where we have an 80 lb bell, I can't seem to get the same explosive violence with even the 50 going one handed.

"The Quick and the Dead" by Pavel, print edition, page 51, says,

"Swings: two-arm or one-arm?

"Yes. Both have their advantages."

Me not being someone to disagree with Pavel - I can hear him laughing now from three time zones away - I concur. In my own training, which might be described as free-form based on Q&D principles, I mix the two, and I mix up the weights as well. "Yes." It's all good.

And I completely understand, from first-hand experience, your observation about not being able to be as explosive in the one-hand swing when the weight is too heavy for your grip. That's one of the reasons I mix them. Continuing to quote Q&D,

"The former [two-arm swings] enable greater power and a higher cadence, while the latter [one-arm swings] train the grip, lats, glute medius, and other players that chill on the bench in bilateral exercise. Q&D employs both."

I love the one-arm swing for the resilience it gives me, and for the opportunity given to one side of my body to learn from the other. And the two-arm swing, with a heavy bell, feels like the equivalent of 20-rep sets with a light weight in the barbell deadlift. I hate long deadlifts sets with light weights, but I love two-arm kettlebell swings.

One way I feel like I can have my cake and eat it, too, is doing a few sets of one-arm swings with a weight that's really too heavy for me to be maximally explosive with, primarily for reasons of grip, and then continue with two-arm swings, roughly a 50/50 split in the same session. But some days I'll do only one-arm swings with a weight I _can_ hold onto well, and other days I'll do only two-arm swings.

I have no doubt it could be done in a more organized fashion than the way I do it, but it is truly all good.

-S-
 
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