Barbell Old 40 day strength program

[RunJumpFLy]

Greetings,
Right now I am on PTTP. I intend to go on the old 40-day strength program . I like this program due to its simplicity and similarity with PTTP. This is the exercises I have selected:

• Deadlift
• Bench Press
• Heavy biceps curls. (Pull-ups in future)
• simple full-body explosive move?
• Ab wheel/Ab walkout

My problem is I do not have access to kettlebells in my gym. Is it okay to replace kettlebell swings with medicine ball throws or dumbbell snatches? I am open to other options too. Thanks

 

[pet']

Hello,

@RunJumpFLy

to replace kettlebell

Do you have an access to different dumbells (from light to heavy) ?

That could "more or less" replace. Indeed, dumbells do not have handle. About the swing, "nevermind", but it will change a little the kinetic and physics related to the snatches, even if it is pretty close.

Kind regards,

Pet'

 

[RunJumpFLy]

@pet' Greetings. If I am correct you said it is okay to do single hand dumbbell snatches instead of K-bell swings in this program. Also, any thoughts on
and Plates Work Better Than Kettlebells | T Nation . I am interested to know that is it okay to replace K-bell swings with Plate swings, given the unavailability of K-bells.

 

[Steve Freides]

Watch out for your knees - I'm not a fan of poor form causing a trainee to get hit.

-S-

 

[RunJumpFLy]

@Steve Freides . Thanks for the response. You mean it is dangerous? What do you suggest for K-bell swing/snatch replacements?

 

[JeffC]

Plate swings, why have I never thought of this? A plate load using a 25kg bumper plate, or two York 45's would be an awesome pinch grip swing exercise. I have to try it. I do plate pinch bottoms up clean and press, and dead stop hand to hand and flip and catch. Plate swing flip and catch juggling, that sounds fun.

 

[Steve Freides]

@Geoff Chafe, plate juggling, plate presses - all good. I have some meaningless record in the USAWA for doing this at a record breakers meet - clean and press a pair of 10 lb. plates or something equally lightweight. But I much prefer the Oly style of clean, which we would call a dead clean with a kettlebell, for this sort of thing.

@RunJumpFLy, I wouldn't substitute - do something appropriate with the equipment you have.

-S-

 

[coachnathanwhite]

@RunJumpFLy I went through Dan John's 40 Day Program earlier this year, awesome stuff. Here are 2 suggestions to replace the KB swings:

*Double Dumbbell Thrusters - 2 moderately heavy dumbbells + squats + press
*Vertical Jumps (bodyweight only)

 

[ShawnM]

Swap out the swings for dumbell snatches if you can. It's a great program, enjoy!

 

[RunJumpFLy]

@natewhite39 @ShawnM The program suggests one set of 20 to 50 for the explosive move. So, am I supposed to do 20 reps for each arm or 10 reps for each arm in case of dumbbell snatches?