Kettlebell Kettlebell AXE - general discussion

[Bauer]

Pavel, thank you for this instant classic - and for taking the time to answer our questions!

Above you classify KBSF LCCJs as AXE. Somehow I got the impression that Single Bell LCCJs might shift from AXE to Metal Heart when approaching 3/30 (without knowing much about it).

Anyway, here are three questions aimed at optimally aligning the optional work with AXE.
a) Which Speed Metal templates/sessions qualify as Metal Heart? Snatch Walking and 060?
b) Is it ok to do some Even Easier Strength (2-3 exercises) work as a warmup for AXE, or should it also be done at least a few hours before?
c) When would you place Step Up training à la Kenneth Bolyard in the training week?

 

[Nateypants]

My question is on the training frequency. The program is doing AXE 2 days a week with an optional 3rd. But why not 5 to 7 days? Is this an issue of recovery or are the extra days just not adding any more benefit? Thanks

 

[Steve Freides]

Is there any chance we'll see a book on super slow 2.0?

There will be no book on Super Slow 2.0 but if you look up my articles you will find 3 that will tell you what you need to know.

Should You Train Your Slow Twitch Fibers? | StrongFirst

Cutting-edge Russian research tells us every type of athlete, from marathoner to powerlifter, has a lot to gain from training slow twitch fibers.

www.strongfirst.com

At the end of the above-linked article, you'll find links to the three listed below which I believe are what Pavel is referring to:

How to Build Your Slow Fibers, Part I | StrongFirst

Slow fibers take slow movements to train them. Consider the “Golden God” dance by the famous Soviet Chechen dancer Mahmoud Esambayev.

www.strongfirst.com

How to Build Your Slow Fibers, Part II | StrongFirst

Pavel Tsatsouline present you with a plan that will increase your pressing strength and endurance by building up slow muscle fibers in your triceps.

www.strongfirst.com

How to Build Your Slow Fibers Part III | StrongFirst

Combining fast twitch and slow twitch hypertrophy training for all major muscle groups is a challenge. Before you jump in, here's what you need to consider.

www.strongfirst.com

-S-

 

[Georgiaoutdoors]

So it sounds like the upcoming book “Metal Heart” mentioned in AXE might be applicable to trail running and OCR? Thoughts?

 

[ClaudeR]

Should You Train Your Slow Twitch Fibers? | StrongFirst

Cutting-edge Russian research tells us every type of athlete, from marathoner to powerlifter, has a lot to gain from training slow twitch fibers.

www.strongfirst.com

At the end of the above-linked article, you'll find links to the three listed below which I believe are what Pavel is referring to:

How to Build Your Slow Fibers, Part I | StrongFirst

Slow fibers take slow movements to train them. Consider the “Golden God” dance by the famous Soviet Chechen dancer Mahmoud Esambayev.

www.strongfirst.com

How to Build Your Slow Fibers, Part II | StrongFirst

Pavel Tsatsouline present you with a plan that will increase your pressing strength and endurance by building up slow muscle fibers in your triceps.

www.strongfirst.com

How to Build Your Slow Fibers Part III | StrongFirst

Combining fast twitch and slow twitch hypertrophy training for all major muscle groups is a challenge. Before you jump in, here's what you need to consider.

www.strongfirst.com

-S-

Thank you Steve, “These are the droids we are looking for”!

 

[onlyisometrics]

I know this is a bit of a long shot, but would AXE be usable with isometrics too? Maybe ballistic isos? They’re all I’ve been using for a while (ballistics get your heart rate up pretty good). Thanks.

 

[Torin]

At the end of the above-linked article, you'll find links to the three listed below which I believe are what Pavel is referring to

Yes, these are the ones!
I must have read these articles 15-20 times. They don't seem to have a lot of traction on the forum, but the slow twitch protocols are phenomenal.
I highly recommend trying them to anyone that is curious.

The classification system in the new book is really helpful for organizing the various ATG programs I use (if you count the Bear from PtP as a form of strength aerobics that is).

 

[paules]

EDIT: It has been pointed out to me that Pavel does indeed recommend steady state alongside AXE. I will pay more careful attention in the future!

@Pavel thank you for another great book and for taking the time to answer questions in this post.

I am interested in your views of complimenting AXE training with steady state training. I know Al Ciampa, who you credit in the book, is a strong proponent of combining A+A with low heart rate running. You don’t seem to share that view. Appreciate your thoughts.

 

[ShawnM]

Shawn, great to hear. Consider having your daughter rotate between jump squats, box jumps, and split squat jumps (covered in our newsletter awhile ago) to make it safer to the knees.

Thank you Sir. I appreciate the feedback.

 

[3letterslong]

They don't seem to have a lot of traction on the forum, but the slow twitch protocols are phenomenal.

I was interested until I read you have to train them forever or the gains will disappear.

 

[Georgiaoutdoors]

I am interested in your views of complimenting AXE training with steady state training. I

I’m pretty sure it’s suggested in the book isn’t it?

 

[guardian7]

Guardian7, when you read the book, you will discover that one of the earliest successful experiments was done with swimmers.

I defied your advice and only read the introductory science chapters first so far as I am doing another program now. Very pleased to see the wider applications included in the book and StrongFirst continuing to apply the principles to a wider range of activities. Look forward to finishing the book.

The next step I would like to see is StrongFirst to partner with schools and get these principles into school physical education curricula. Write a book for high school-young adults! It could start with mastering tension in bodyweight and moving through the principles and include basic concepts of your new programming material to set people up for lifelong success.

 

[paules]

I’m pretty sure it’s suggested in the book isn’t it?

I will have to read again, there is a reference to the “dishonour of running” which may be tongue in cheek of course!

 

[mvikred]

@Pavel Thanks for the book, makes for an interesting read. I was always interested in looking into Strong Endurance and this feels like a ‘SE for Dummies’ version and a good intro to it.

Reg. the program itself. I recently started Plan 060 and see some similarities to how AXE is set up. But I also do see some clear differences. Can you (or anyone else with the knowledge) help me understand how this is different.

 

[Xene]

@Pavel thank you for another great book and for taking the time to answer questions in this post.

I am interested in your views of complimenting AXE training with steady state training. I know Al Ciampa, who you credit in the book, is a strong proponent of combining A+A with low heart rate running. You don’t seem to share that view. Appreciate your thoughts.

From the book:
„Even if they tell you that you check off all the boxes for your health and sport, try to complement AXE with at least one of the following: hiking, cross country running, skiing, swimming, or rucking. Both your body and your head have a lot to gain from low-to-moderate intensity steady-state exercise.“

 

[mvikred]

Anyway, here are three questions aimed at optimally aligning the optional work with AXE.
a) Which Speed Metal templates/sessions qualify as Metal Heart? Snatch Walking and 060?
b) Is it ok to do some Even Easier Strength (2-3 exercises) work as a warmup for AXE, or should it also be done at least a few hours before?
c) When would you place Step Up training à la Kenneth Bolyard in the training week?

Ah .. similar to the question I had around 060. Yours is much broader. Would be curious to know what Pavel says.

To your question b, I read in the book that if you are doing any exercise that is training nervous system, do it a day prior and for hypertrophy a day later. This doesn’t answer your question fully though.

 

[C. Schwartz]

Thank you, Miguel!

You can program dips in a similar manner as the AXE swings. You will have fewer stop signs to go by; the talk test and the HR do not apply to smaller muscle groups.

Hi Pavel,

Could this apply to push-ups too?

Thanks for a fantastic book!

 

[paules]

From the book:
„Even if they tell you that you check off all the boxes for your health and sport, try to complement AXE with at least one of the following: hiking, cross country running, skiing, swimming, or rucking. Both your body and your head have a lot to gain from low-to-moderate intensity steady-state exercise.“

Thank you! Missed that on the first read through.

 

[Bauer]

By the way, I love that the first sessions are designed to find the right bell (instead of something like a sprint test, as in Q&D). "Testing" as training. Reminds me of @Steve W.'s opinion that the right Q&D weight is the heaviest one that allow you to get to 100 powerful reps with the actual Q&D timing.

I also like that the book reiterates a lot of informations from articles, expanding on them and giving them context. Sometimes it gives nuance to some general rules (for example, why deloads or stopping when speed goes down are good ideas), and sometimes there a surprises (like going heavier or lighter within the A+A framework, instead of the classic sets of 5 for at least 20 minutes).

I was a bit afraid that the book would make me doubt my current training setup (KBSF with LCCJs + EES + jogging), but luckily that did not happen. There are a few training ideas that I consider as add-ons (like glycolytic jolts, using more step loading and then deloading by feel, or adding some type of Metal Heart training), but otherwise AXE has given me a feeling of confirmation and clarity, strengthening my confidence and commitment (the 4Cs, apparently )

 

[rwleonard]

By the way, I love that the first sessions are designed to find the right bell (instead of something like a sprint test, as in Q&D). "Testing" as training. Reminds me of @Steve W.'s opinion that the right Q&D weight is the heaviest one that allow you to get to 100 powerful reps with the actual Q&D timing.

I also like that the book reiterates a lot of informations from articles, expanding on them and giving them context. Sometimes it gives nuance to some general rules (for example, why deloads or stopping when speed goes down are good ideas), and sometimes there a surprises (like going heavier or lighter within the A+A framework, instead of the classic sets of 5 for at least 20 minutes).

I was a bit afraid that the book would make me doubt my current training setup (KBSF with LCCJs + EES + jogging), but luckily that did not happen. There are a few training ideas that I consider as add-ons (like glycolytic jolts, using more step loading and then deloading by feel, or adding some type of Metal Heart training), but otherwise AXE has given me a feeling of confirmation and clarity, strengthening my confidence and commitment (the 4Cs, apparently )

My sentiments (and current training plan) exactly! Although I am trying a run of isometric strength work this block.