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Kettlebell Other exercises while doing Quick and Dead

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Tom G

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I am starting Q&D and I have a question about doing other exercises. I am following the program and doing the training 3 times a week, rolling the die for randomization and following the rest periods. I want to get the full benefits of the program and not over train. Pavel mentions you can do other exercises after completing the Q&D sets. I did some Farmer Carries and Heavy Goblet Squats and kept the whole workout under 45 minutes. What is allowed on the off days, without impacting the benefits of Q&D? Should I avoid KB on those days? If I did swings on my Q&D days can I do snatches and getups? Can I do running or cycling on non Q&D days?
 
Funny you mention this, as this morning this article was posted:

www.strongfirst.com

Chop Wood, Carry Water…Repeat | StrongFirst

After some rare downtime, I was watching the show “Life Below Zero” on the Nat Geo channel. It’s a documentary TV series about the daily challenge of living off the grid in remote areas of the Alaskan wilderness. I’m not going to lie, some serious envy washed over me as I watched the show’s main...
www.strongfirst.com

It doesn't address workouts on OFF days, but what added movements showed benefit on Q&D days.
 
Thanks. Good article. Seems like I was on the right path with squats and carries after Q&D. I think I will do a few TGUs, CPs and Pull ups on off days to keep my form and focus on running and cycling with the warmer weather.
 
Jason’s article is spot-on and similar to what I’ve done in the past as well. With Q&D you are optimizing for power production. I would add Easy Strength-style grinds, carries, or midsection work after Q&D once refreshed - or on alternate days. I wouldn’t do any additional ballistics (cleans, swings, snatches) as you want to be as fresh as possible to get the maximum effects of Q&D.
 
I ran the Q&D snatching protocol alongside @Fabio Zonin's simple strength for difficult times part 1 and 2 (Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst) (Simple Strength for Difficult Times Part Two: Get Even Stronger in Quarantine | StrongFirst) at the beginning of the pandemic and loved it. No recovery issues and good progress but I did struggle to find the time to cycle (which is my preferred form of LSD).

The following summer I did just Q&D with a decent volume of cycling (for me at least... 150-200km per week) and I thought it paired brilliantly.

YMMV
 
Rumsmike said:
I ran the Q&D snatching protocol alongside @Fabio Zonin's simple strength for difficult times part 1 and 2 (Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst) (Simple Strength for Difficult Times Part Two: Get Even Stronger in Quarantine | StrongFirst) at the beginning of the pandemic and loved it. No recovery issues and good progress but I did struggle to find the time to cycle (which is my preferred form of LSD).

The following summer I did just Q&D with a decent volume of cycling (for me at least... 150-200km per week) and I thought it paired brilliantly.

YMMV
Click to expand...

Q and D 044 or 015?
 
I Followed a 1x20 program 2x a week with Q&D snatches 2-3 days a week. Matched up well. 10 exercises, 1 set, 20 reps each using a tempo. I would start way lighter then you think. I eventually built up to about 45-55% of my max for the 20 reps for main exercises like DL and Bench Press.
 
I'm currently running 044 in the morning M/W/F. After I'll do some loaded marches and ab wheel rollouts for 2 sets. Typically I'll try and toss in a low stress run/walk in the afternoon.
Tues/Thurs I usually do some pullups/chinups, ring dips, and bent presses. In between I'll do some light shoulder restoratives.
On the weekends I'll try and do a longer ruck/hike (preferably 6-20 miles or so) and a park workout with a sandbag.

Having said that, I put the main effort of my training into the 044. I see good carryover to the rest of my lifts in addition the practice I train them with. I feel that the long slow runs/locomotion and 044 just feed off of each other. As one gets better so does the other. If I feel tired on the other days I'll do some quality reps, but nothing overly strenuous, yet I still make consistent progress.
 
I’ve added an s&s day to my practice on Saturday as well as a ling mobility/warm up routine. I also do lsd runs 2 days a week.
 
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