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Kettlebell Call for Research Subjects for the Latest A+A Swing Protocols

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@slnm 104 has a lot more volume than 103 and is heavier than 102. Bad move. I would say do 103 and add some ladders, if you'd like.
 
aciampa said:
@slnm 104 has a lot more volume than 103 and is heavier than 102. Bad move. I would say do 103 and add some ladders, if you'd like.
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@aciampa Ok, 103 it is. I've got 5 workouts left in 102 (I'm extended it to six weeks per your extension details), and then the post tests and then I will jump into 103. Do you have any guidelines on when to do C+P ladders? Can I, for example, do them on the same four days I'm swinging? If so, should I do them before or after swings? And, do you have any thoughts on what flavor of ladder I should do? If not I'll just pick a style I think I'll like.

@Steve Freides Please add me to the 103 forum.

One other question for both of you. Do you think StrongFirst would be interested in a blog article telling of my experience with Lazy Endurance, and highlighting some of the data?

Thanks.

Sol
 
@slnm, I get everyone added within 24 hours of their request and often much quicker than that. Please finish the protocol you're on, and I will add you to 103 when you're ready to begin it. We like to keep the forums for each protocol populated only by people actually doing the protocol or who have already completed it.

Thanks very much.

-S-
 
Steve Freides said:
@slnm, I get everyone added within 24 hours of their request and often much quicker than that. Please finish the protocol you're on, and I will add you to 103 when you're ready to begin it. We like to keep the forums for each protocol populated only by people actually doing the protocol or who have already completed it.
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Ok. Will do.
 
aciampa said:
StrongFolk,

Similar to the last post of this nature, I am again reaching out for those who would be interested in participating in one of the many A+A protocols that we are testing.

The information below is intended both for previous participants in the Lazy Endurance protocol, and anyone new who wants to join us.

Previous participants: You are under no obligation to continue with a new protocol. You may return to whatever other training you wish, but if you'd like to go another round with us, keep reading.

New participants: We are testing A + A (Alactic + Aerobic) protocols. They are all variants of the same basic concept, namely that your training will consist of a brief interval of hard work followed by a prescribed recovery period, repeated for a variable number of iterations.

This is the same _kind_ of thing as Kettlebell: Simple & Sinister, but it is _not_ the _same_ thing. We know S & S works - we are now, if you will, polishing the chrome, looking at the details of implementation to find what kind of results we get when we use specific protocols - specific rest periods, heavier or lighter weights, adding other strength and/or conditioning activities to your training, etc.

We have 5 protocols open for testing. They are:

Plan 102: 10 x 1-h swings performed on the minute in four variable-length sessions per week, for five weeks. This is a good program for seasoned S&S'ers who would like to stay in that lane, and perhaps reach the S&S goals with a heavier bell. It had some success in getting folks to their S&S goals.

Plan 103: 5 x 1-h swings performed on the minute in four variable-length sessions per week, for 6 weeks. You should be competent with the 1-h swing. This protocol has had success in improving aerobic capacity.

Plan 104a: similar to plan 103, but three sessions per week. Due to the volume, this protocol should be used as a follow up to 103, and has not been tested yet.

Plan 104b: similar to plan 103, but three sessions per week, plus one low-intensity locomotive activity session per week, i.e., jogging, or biking. This protocol should also be used as a follow up to 103, and you should be competent in your chosen locomotive activity. This has not been tested yet.

Plan 104c: similar to plan 103, but three sessions per week, plus C&P ladders in each session. This protocol should also be used as a follow on to 103, and you should be competent with the single clean and press. This has not been tested yet.

You may reply in this thread to indicate your interest. The details of your pre- and post-testing requirements will be detailed in the specific forum that we've created for each protocol. We absolutely want and need you to test before and after to know how well the protocol has worked in achieving its goals for you.

If you are replying to indicate your interest, just tell us which specific plan; when we know what you want to do, we will add your name for access to the specific forum for the plan you're going to follow. You can log your progress there and we will provide feedback and guidance along the way.

Important Notes:

- Please keep the information about the protocol, including your questions specific to it, in the forum created for that protocol, and don't post those here.

- Please do not ask to join a particular protocol unless you are 100% committed to following it, and are ready to start it now. The forums are for people who are doing the protocols only.

Thank you in advance!
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Been on S&S for a while now after coming down for over 6 months from a multi year heavy deadlift cycle. Back to kbs and working on leaning up.and blast aerobic capacity. I'd like to.commit to the 104b as I mountain bike. If you agree sign me up for 104b. If you have other recommendations plz advise. Thx
 
@aciampa will answer, but I think it's fine. I will add you once we hear from Al.

And welcome to StrongFirst and our forum.

-S-
 
Info should be in the forum - poke around, let us know if you cannot find what you need by sending a PM to both @aciampa and me, please.

-S-
 
Hi Al, I would like to get Plan 104c for one of my students.
Thanks in Louka
 
@Louka Kurcer, all participants thus far have been reporting and logging here on the forum - I'm not sure we're set up for you to supervise this with a student. @aciampa, your thoughts (or PM me)?

Thank you both.

-S-
 
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