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Kettlebell Strongfirst question

twokidstoostrong

Level 1 Valued Member
Hey all- I'm having a hard time finding an answer in simple online searches- how many programs/progressions are within the Kettlebell Strongfirst book? I have been following The Best All Around Training Method Ever and it seems to fit the bill for my needs over the winter (A+A training along with one bell). I just don't want to drop $100 bucks for a book that is 90% training/ explaining movements and only 1-2 programs. I just want to buy a book of A+A singles programs. I'll gladly pay $10 for a single program book, but if it's 10X pricier it better have 10X the programs if you get what I mean.

If anyone has any recommendations for a book that's full of A+A programs that are single bell, then let me know as well.
 
There are 5 programs in the book... the Strong & Fit offers crazy deals every day, sign up for the email, within the week you will a bunch of random coupons to apply

I paid $40 for it & it's by far the best product SF has put out to date IMO

You get 3 videos of breakdowns including power breathing etc and a 25pg PDF with 2 swings plans, 2 c&j plans, & a peak protocol
 
twokidstoostrong said:
Hey all- I'm having a hard time finding an answer in simple online searches- how many programs/progressions are within the Kettlebell Strongfirst book? I have been following The Best All Around Training Method Ever and it seems to fit the bill for my needs over the winter (A+A training along with one bell). I just don't want to drop $100 bucks for a book that is 90% training/ explaining movements and only 1-2 programs. I just want to buy a book of A+A singles programs. I'll gladly pay $10 for a single program book, but if it's 10X pricier it better have 10X the programs if you get what I mean.

If anyone has any recommendations for a book that's full of A+A programs that are single bell, then let me know as well.
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If i'm not mistaking, there is 3 programs, and I believe you could say that the SF Kettlebells is a material more about movements than programing them.
But you sure dont need to spend 100$ to get traning with programs from SF, there are plenty of free programs in the articles. There is also SF app which has a few free single bell programs. And off course there are books which is about 10$ each (S&S, ETK, Q&D, AXE), but you sure don't need to buy them all at once. Start with one and when you have reached the goal or want a change buy next one.
 
There are several approaches you could take to forming your own program. You could do sets in a timeless approach and simply do the amount of time you have available. The general guideline for ballistics is anywhere from 40-120 reps. You could do the same rep scheme as a top of the minute approach. You could do every other minute. You could do low reps every thirty seconds. You could do an A+A approach keeping a ballistic movement in the 6-12 second range and rest for 1-3 minutes between repeats. You could pick three movements like cl&j, front squat, push press do sets of 3-5 reps rest as needed and pick a time frame you feel up to for the day a few times per week. You could add in a barbell day. If GPP is your goal, then it’s fairly simple to construct a workout scheme you want to rotate in and out of for say anywhere from 4-8 weeks.
 
twokidstoostrong said:
Hey all- I'm having a hard time finding an answer in simple online searches- how many programs/progressions are within the Kettlebell Strongfirst book? I have been following The Best All Around Training Method Ever and it seems to fit the bill for my needs over the winter (A+A training along with one bell). I just don't want to drop $100 bucks for a book that is 90% training/ explaining movements and only 1-2 programs. I just want to buy a book of A+A singles programs. I'll gladly pay $10 for a single program book, but if it's 10X pricier it better have 10X the programs if you get what I mean.

If anyone has any recommendations for a book that's full of A+A programs that are single bell, then let me know as well.
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As other have mentioned:

There are two plans for Swings and Getups (+ a Beginner Practice)
Two plans for Single Bell LCCJ (Plan A/B)
Two plans for Double Bell LCCJ (Plan 2A/2B)

The one from the article is Plan A.

If you are willing to wait a little, just sign up for the Strong and Fit newsletter and wait until KBSF gets a discount (usually 50%), there is a sale (usually something like 47%) - and if you are really lucky, both happen at the same time and the discount can be combined with a coupon. So you might get it for less than 30 bucks. Anyway, the videos are really helpful, and the manual is shorter than a book, but still vey informative. There are also plans for tapering before a competition.

Well, and then there is "AXE", geared towards Swings and Snatches. The programming is a little different, given the different nature of LCCJs, but a lot of info is relevant for KBSF as well.
 
twokidstoostrong said:
Hey all- I'm having a hard time finding an answer in simple online searches- how many programs/progressions are within the Kettlebell Strongfirst book? I have been following The Best All Around Training Method Ever and it seems to fit the bill for my needs over the winter (A+A training along with one bell). I just don't want to drop $100 bucks for a book that is 90% training/ explaining movements and only 1-2 programs. I just want to buy a book of A+A singles programs. I'll gladly pay $10 for a single program book, but if it's 10X pricier it better have 10X the programs if you get what I mean.

If anyone has any recommendations for a book that's full of A+A programs that are single bell, then let me know as well.
Click to expand...
For example, today there is a sale with OKTOBER2023 (46% OFF)
 
james_1127 said:
And your thoughts on it?
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I do like the progression in there. Still thrown off on why we need a two day gap between workouts. It would be elegant for me at least to do Q&D MWF, and the single bell LCCJ on Tuesday Thursday. If I had time I wouldn't fret the schedules and just do it, but I don't have much more than 30-40 minutes before kids wake up so Mondays doing Q&D plus LCCJ above will be tough. May have to figure out how to cycle between the two programs somehow.
 
twokidstoostrong said:
I do like the progression in there. Still thrown off on why we need a two day gap between workouts. It would be elegant for me at least to do Q&D MWF, and the single bell LCCJ on Tuesday Thursday. If I had time I wouldn't fret the schedules and just do it, but I don't have much more than 30-40 minutes before kids wake up so Mondays doing Q&D plus LCCJ above will be tough. May have to figure out how to cycle between the two programs somehow.
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The 2 days in between is due to ppl performing a sport like BJJ... if you don't have a legit sport or serious hobby that you perform in them those days in between you need to be building your aerobic base via zone 2 work

A+A/AXE works but 50% of the effort needs to be on light, long, easy aerobic work

It could look like this Mon/Thurs C&J protocol Tues/Fri ruck or Niko Niko jog & wed do some heavy presses or getups
 
james_1127 said:
The 2 days in between is due to ppl performing a sport like BJJ... if you don't have a legit sport or serious hobby that you perform in them those days in between you need to be building your aerobic base via zone 2 work

A+A/AXE works but 50% of the effort needs to be on light, long, easy aerobic work

It could look like this Mon/Thurs C&J protocol Tues/Fri ruck or Niko Niko jog & wed do some heavy presses or getups
Click to expand...
With winter coming I'm transitioning from weights/occasionally running to Cross Country Ski season. I have an annual 50k (30 mile) race I do every February. With that in mind, it's probably best to be doing my Zone 2 cardio more and weights less.

I read the Q&A at the bottom of the article for the program and I found someone asked my exact question (Can this be combined with Q&D?) and Pavel replied that they should be cycled, minimum six weeks for one vs the other, so I'll be doing Q&D before the snow flies then transition to the KBSF Single Bell Plan A up until my race.
 
twokidstoostrong said:
With winter coming I'm transitioning from weights/occasionally running to Cross Country Ski season. I have an annual 50k (30 mile) race I do every February. With that in mind, it's probably best to be doing my Zone 2 cardio more and weights less.

I read the Q&A at the bottom of the article for the program and I found someone asked my exact question (Can this be combined with Q&D?) and Pavel replied that they should be cycled, minimum six weeks for one vs the other, so I'll be doing Q&D before the snow flies then transition to the KBSF Single Bell Plan A up until my race.
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In AXE and and the thread on it, Pavel also gives the option of doing one maintenance session of the other programming during the 6 week block (2xKBSF, 1x Q&D for six weeks, then 2x Q&D, 1x KBSF for six weeks). He also recommends some low level additional endurance work.
 
Bauer said:
In AXE and and the thread on it, Pavel also gives the option of doing one maintenance session of the other programming during the 6 week block (2xKBSF, 1x Q&D for six weeks, then 2x Q&D, 1x KBSF for six weeks). He also recommends some low level additional endurance work.
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That's great info, thanks!
 
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