mikhael
Level 9 Valued Member
Yeap, but only three times a week.
Kettlebell Plan 015
- Thread starter Slatersan
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Coyote
Level 6 Valued Member
I am not your intended recipient, but if you like Pavel's other work, its excellent.
I have to admit though, I have read it through and I am unclear on which plan is 015, 044 etc... There are a few methodologies, but I did not see where each are named.
I bought this in Kindle, and I wish I would have bought a hard copy.
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Nate
Level 6 Valued Member
044 is the snatch option in "Part IV: Happy Hunting"
015 is discussed later under "Up the Volume, Kill the Variability"
Coyote
Level 6 Valued Member
Thank You!
Sean M
Level 7 Valued Member
Also the part about "Victor", I believe it is "10 x 10, Reloaded". He did stadium sprints with push-ups at the top.
NormanOsborn
Level 5 Valued Member
Swings + Push Ups is an awesome combination.
Q & D is too advanced for me, though, so I'll stick to S & S.
Q & D is too advanced for me, though, so I'll stick to S & S.
DuncanGB
Level 6 Valued Member
Crikey, Norman - this post deserves a thread of its own:
Yes + Yes
No + No
There's one heckuva lot of missing middle-ground to explore here...
Q & D 033 with a manageable bell and assisted push ups if need be is excellent for most anyone.
DuncanGB
Level 6 Valued Member
Q&D 015 too with incremental rep increases...
You bet. I added 033 with the 2HSW since it is less technical than the 1HSW and someone without a lot of KB experience can still generate power with it. And yes to your incremental increases. I've started several students at 5 power push ups every 3 mins, separate from the swings and worked them up from there.
wespom9
Level 6 Valued Member
I haven't done any sufficient testing or anything, but I have found that Q&D is an amazing option on a "variety day" during strength programs. I'm one of those guys that sometimes needs to have something scheduled or I'll just do other stuff, and I've found that either 40 or 60 reps, 1-2x a week of 033 or 044 are really accentuating my current strength gains on a 3x/wk program
barrak
Level 6 Valued Member
For someone debating moving from S&S to Q&D, I think they can do both for a while with reasonable synergy. I'm currently doing Q&D snatches (Plan 015) three days a week with heavy sandbag getups + kettlebell floor presses twice a week. I've been doing this rotation for three weeks now, and it has been an invigorating change after 9 months of S&S.
I have no concern of losing my S&S gains:
1. I initiate each sandbag getup with a clean to shoulder which should continue to improve my S&S swing hinge.
2. The overspeed snatches should continue to strengthen my grip.
3. The kettlebell floor presses should continue to prime me for next S&S bell getups. In fact, this week I managed my first ever unassisted 32K floor press.
I have no concern of losing my S&S gains:
1. I initiate each sandbag getup with a clean to shoulder which should continue to improve my S&S swing hinge.
2. The overspeed snatches should continue to strengthen my grip.
3. The kettlebell floor presses should continue to prime me for next S&S bell getups. In fact, this week I managed my first ever unassisted 32K floor press.
User 4484
Guest
I don’t have the book, but I know 015 is swings and push-ups every 1:30 until 100 reps each. Could the swings be done 1 or 2-handed? I much prefer 2-handed.
033 is 015 except 2H.
Roland Roppelt
Level 6 Valued Member
I do not think so.
044 is the Snatch based protocol.
033 is swing an Pushup. But there where variations. I belive it was 033b and 033c.
I don’t know if this was for 1hsw/2hsw or 5/4 vs 10/2.
015 thou is a different protocol. No variability and alternate on the 90 sec.
Roland Roppelt
Level 6 Valued Member
In the book it is 1hsw.
SteveR
Level 6 Valued Member
I have used 2H Swings with 015 because I only had a T handle KB. I was very satisfied with the results.
Books states Dr. Marker ran 033 for over 3 months using two-arm swings for sets of 10 exclusively. He swung the 40kg, the weight that enabled max power production. Looks like above posts are correct, no mention of time or push ups. More own experience, 10 two hand swings alt with 10 power push ups, on the :90, 10 sets of each, works well even though I made it up.
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