Bauer
Level 8 Valued Member
Interesting to see that he resets for every rep - in contrast to the QnD style
Kettlebell No equipment Q&D
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Interesting to see that he resets for every rep - in contrast to the QnD style
Snowman
Level 6 Valued Member
I heard that 4-5 seconds is better for sprints. Once you hit top speed, you're not training power well, and the metabolic demand of 5 seconds of sprinting is about the same as 10+ seconds of swings/snatches. I've tried it on some runs for the last couple months and it seems to work about right.
Oscar
Level 7 Valued Member
That makes sense. The sprints I did felt too long. It was a fairly steep hill, so I dont think power demand dropped much after 5 seconds, but it was too long for the metabolic demands you mention. I'll give 5 secs a try, thanks.
Manuel Fortin
Level 6 Valued Member
You get a bit of "rest" (at least not maximal effort) at the top and in the drop of the snatch. I know that in Hardstyle you should plank at the top and that the bell doesn't passively fall without any action in the drop, but these phases are less demanding than the hip snap phase. You don't get any rest in the sprint, especially a hill print. As soon as you finish pushing with one leg, the other one comes into action. It's true that you only push with one leg at a time in a sprint, but cadence is much quicker. Taking all this into consideration, iIt makes sense that your sprints should be shorter than your snatch sets.
Deleted member 8599
Guest
I recommend sprinting/ push ups and swimming / push ups
In the sprints 20 seconds for capacity 2/10 or power 10 seconds 5/4 protocol.
I did swimming due to the swimming course of my 6 year old son and it was a great exercise.
In the sprints 20 seconds for capacity 2/10 or power 10 seconds 5/4 protocol.
I did swimming due to the swimming course of my 6 year old son and it was a great exercise.
pet'
Level 8 Valued Member
Hello,
Maybe this is already mentioned, but using a skipping rope can also be interesting, even i this is not really a no equipment per se.
Different patterns, such as double unders, or alternate high knee. Then, any work-to-rest ratio underlined in QD for instance.
Kind regards,
Pet'
Maybe this is already mentioned, but using a skipping rope can also be interesting, even i this is not really a no equipment per se.
Different patterns, such as double unders, or alternate high knee. Then, any work-to-rest ratio underlined in QD for instance.
Kind regards,
Pet'
Hung
Level 8 Valued Member
It's not actually related to the OP's topic, but this is my experience with power push up. On the tet holiday last more than 10 days, i did power push up daily, the last few days was more than 10 sets of 10 ( don't really remember the number). After the tet, i continue train with barbell. Soon i find out why we have dead in deadlift, and also squat is hard to. But the pressing exercises are much more easier after the long rest. I press 57.5 kg over head for 5 x 5, and dips + 40 kg 5 x 5 with ease. The power push up is a real-deal.
RocketScienceBen
Level 3 Valued Member
Good morning/afternoon/evening,
First post here, but long time follower of Strongfirst. I am currently "blessed" to be living in Italy during this time of restrictions. Normally I use our well equipped gym at the office but with the gym and the office closed for the most part my routine is being disrupted. When I have all the equipment I believe in my programming pretty well, but programming for power with bodyweight only is still a place I am a bit unsure of good substitutions.
I want use equipment free Q&D to fill in my time, but I also live in an apartment here so jump squats, even with good soft landings, tend to rumble things more then I like for my neighbors. Particularly since we are all at home all the time now.
Since I dont have a hill to sprint either, what would this fine group of minds recommend? Just plain bodyweight squats executed with a focus on power (really try to push the earth away), or is there another lower body power exercise I am not thinking of?
Earnestly Learning Strength,
Ben
First post here, but long time follower of Strongfirst. I am currently "blessed" to be living in Italy during this time of restrictions. Normally I use our well equipped gym at the office but with the gym and the office closed for the most part my routine is being disrupted. When I have all the equipment I believe in my programming pretty well, but programming for power with bodyweight only is still a place I am a bit unsure of good substitutions.
I want use equipment free Q&D to fill in my time, but I also live in an apartment here so jump squats, even with good soft landings, tend to rumble things more then I like for my neighbors. Particularly since we are all at home all the time now.
Since I dont have a hill to sprint either, what would this fine group of minds recommend? Just plain bodyweight squats executed with a focus on power (really try to push the earth away), or is there another lower body power exercise I am not thinking of?
Earnestly Learning Strength,
Ben
Oscar
Level 7 Valued Member
I would do flat sprints and push ups using the 033 protocol. Sprint duration limited to 4 seconds and only use 5/4.
RocketScienceBen
Level 3 Valued Member
Apologies, but I left out the part where we are not supposed to leave our homes if possible right now in Rome where I live. If I think the polizia will leave me alone i would definately do flat sprints, but i hesitate to push it in the current situation.
Is there a suggestion for an exercise in a limited area to do in place of the sprint/squat jumps? Or am I reach to far to try for a power work out and just revert to GTG naked warrior style for the moment? All thoughts are appreciated.
Learning more,
Ben
Oscar
Level 7 Valued Member
you dont seem to have that many options for lower body. Maybe box jumps? Landing on those is much less noisier than landing on the floor.
Doing naked warrior for a while is a great idea.
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vikos
Level 4 Valued Member
The "grounding" technique that is used with the explosive push-ups can be applied to the explosive/jumping squats.
RocketScienceBen
Level 3 Valued Member
barrak
Level 6 Valued Member
A less noisy variant than jump squats would be:
1. Jumping up a couple of stair steps and stepping back down.
2. Jumping lunges
I like the second power movement better... more muscles worked, no resets, unilateral, and loadable.
Cle-cle
First Post
I heard that the best way to differentiate a good from a bad jumper is if he land silently, smoothly, softly
. Problem solved haha try to land as silently as you can. Less impact for the joint and less noise for the neighboor and definitely putting more effort in the exercise.
Justin_M
Level 6 Valued Member
My favorite bodyweight Q&D is sprints - hill or flat. Pulled hamstrings can be a risk if you haven't sprinted in a while or are older but can mostly be prevented with an adequate dynamic warmup of ABC type drills.
Instead of time, I've found foot strikes to work better for correlating with Q&D. 5 rep foot strikes look like RLRLRLRLRL if starting the sprint with left foot forward. Using foot strikes also works for tracking progress by measuring the distance to the last foot fall. progress will show covering more ground with the same number of strides.
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