Kettlebell Pushups - Plan 015

[taro]

In the QD PLAN 015 you have to do push-ups or power push-ups?

 

[mikhael]

I do Power Push-ups.

 

[Don Fairbanks]

Q&D is all about power, so your push ups are power push ups, think force and velocity.

 

[Slatersan]

What is the purpose of plan 015? Power with hypertrophy?

 

[Don Fairbanks]

Power main purpose, hypertrophy one of many side benefits.

 

[taro]

Thanks!

 

[Inky]

What is the purpose of plan 015? Power with hypertrophy?

I believe so.

Power main purpose, hypertrophy one of many side benefits.

Am I correct in that hypertrophy 'appears' to work for the sets of 10? But, that we should mix up the sets of 5's and 10's to get a better adaption?

 

[Don Fairbanks]

015 is always 10 x 10 of each exercise. I do not know if hypertrophy is less pronounced with 5/4's in 033 and the snatch only 044.

 

[Slatersan]

I’m planning to run 015 after my S & S run. I’ve been curious about it since reading the book. Might as well try it to get some answers.

 

[SteveR]

Am I correct in that hypertrophy 'appears' to work for the sets of 10? But, that we should mix up the sets of 5's and 10's to get a better adaption?

Looks like Page 42 Para 3 addresses hypertrophy: "...10/2 quickly built muscle while 5/4 did not"

 

[Nate]

Looks like Page 42 Para 3 addresses hypertrophy: "...10/2 quickly built muscle while 5/4 did not"

What about 5/4 with a higher weight...?

 

[Don Fairbanks]

What about 5/4 with a higher weight...?

Heavy as you can go while still maintaining explosiveness. Same result, 10's better than 5's for hypertrophy .

 

[mikhael]

Heavy as you can go while still maintaining explosiveness. Same result, 10's better than 5's for hypertrophy .

Conform. I was practicing Q&D with 10's and noticed some changesin a mirror. It works.

 

[SteveR]

I'm using plan 015 with the 10 reps to build up my pushups and am only up to 5 sets.

Even with just that, 50 swings and 50 pushups in 15 minutes is quite a pump.

I'm seeing growth in arms, shoulders and back.

 

[Slatersan]

Is it still okay to do some easy strength lifts after doing plan 015 like with other Q&D protocols?

 

[mikhael]

Is it still okay to do some easy strength lifts after doing plan 015 like with other Q&D protocols?

I was wondering how it affects Deadlift session the same day. So far I follow Q&D 033 and have noticed no issue with DL, but 015 is a little different. It is 100 reps of Swing, while the easiest day in 033 has only 40 reps.

 

[SteveR]

I was wondering how it affects Deadlift session the same day. So far I follow Q&D 033 and have noticed no issue with DL, but 015 is a little different. It is 100 reps of Swing, while the easiest day in 033 has only 40 reps.

In the article below, Pavel offers "Deadlift only after the Q&D sessions with lower volume, 40 or 60 reps of swings or snatches"

I'd be more inclined to DL on a non-Q+D day or substitute a DL day for one Q+D day but you would certainly be warmed up after 100 swings.

Q&D + Minimalist Deadlifts | StrongFirst

Ultralow deadlift volume can be enough to maintain, and likely improve, your pull. Here is how to add minimalist deadlifts to Q&D training.

www.strongfirst.com

 

[taro]

I'm using plan 015 with the 10 reps to build up my pushups and am only up to 5 sets.

Even with just that, 50 swings and 50 pushups in 15 minutes is quite a pump.

I'm seeing growth in arms, shoulders and back.

Did you do power pushups?
What about the chest?

 

[mikhael]

@taro
Q&D is all about power, thus if you consider plan 015, you should deffinitely do Power Push-ups.

 

[taro]

I asked SteveR how he trained.