Repeat Until Strong.

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 5x40kg, 5x48 kg, 5x48 kg
  • 2-2 (medium volume-medium intensity) one-arm swings - 10x48 kg, 10x40 kg, 10x48 kg, 10x40 kg, 1x48 kg, OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 1-1 (low volume-low intensity) get-ups - 1x40 kg, 1x48 kg, 1x40 kg, 1x48 kg, always left+ right, rest; 8 get-ups total (sum of left and right).
 

pet'

More than 5000 posts
Hello,

By the way, if you are looking for a "guinea pig" to test your bodyweight program, based - I guess - on some kind of ancient wisdom and modern science, I'd be pleased to help.

Kind regards,

Pet'
 

pet'

More than 5000 posts
Hello @Pavel Macek

I am really sorry to bother you with my - probably - stupid questions:

As I practice boxing, may it be interesting to do for instance after OA or OAOL push up, a set of regular push ups to build endurance ?

Thanks again !

Kind regards,

Pet'
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Hello @Pavel Macek

I am really sorry to bother you with my - probably - stupid questions:

As I practice boxing, may it be interesting to do for instance after OA or OAOL push up, a set of regular push ups to build endurance ?

Thanks again !

Kind regards,

Pet'
@pet' , I like higher reps pushups - but not as an endurance (or strength) exercise. Develop Strong Endurance > The Quick and the Dead
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 5x40kg, 5x48 kg, 5x48 kg
  • 1-1 (low volume-low intensity) one-arm swings - 10x44 kg, 10x48 kg, 10x44 kg, 1x48 kg, OTM, always left, rest; right, rest; 80 swings total (sum of left and right).
  • 2-3 (medium volume-high intensity) get-ups - 1x48 kg, 1x48 kg, 1x48 kg, 1x48 kg, 1x48 kg, always left+ right, rest; 10 get-ups total (sum of left and right).

Note: Instead of 40, I grabbed 44 by mistake. Well, not much difference (well, 4 kg precisely).
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Weekend: Trip to the UK

I have visited my teacher and friend David Rogers Sifu in his Rising Crane Centre. He taught me third and final set of the Hap Kyun system, "Big Arhat Set" (Daai Lo Hon), and we trained together "Needle in Cotton" (kind of MMA Taijiquan). that we study with his teacher in China. Walks along the river, talking about training and life, steak, few beers, sleeping on his boat... good time.

Today's training: Date with the Beast

  • goblet squats - 5x40kg, 5x48 kg, 5x48 kg
  • 2-2 (medium volume-medium intensity) one-arm swings - 10x48 kg, 10x40 kg, 1x48 kg, 10x40 kg, 10x48 kg, OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 3-1 (high volume-low intensity) get-ups - 1x40 kg, 1x48 kg, 10x40 kg, 1x48 kg, 10x40 kg, 1x48 kg, always left+ right, rest; 12 get-ups total (sum of left and right).
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast
  • goblet squats - 5x40kg, 5x48 kg, 5x48 kg
  • 3-1 (high volume-low intensity) one-arm swings - 40-48-40-48-40-48, 10 swings OTM, always left, rest; right, rest; 120 swings total (sum of left and right).
  • 2-3 (medium volume-high intensity) get-ups -48-48-48-48-48, always 1 left+ 1 right, rest; 10 get-ups total (sum of left and right).
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Back from the wilderness!

Today's video


Get into the Brettzel armbar position, bend and lift your straight (i.e. bottom) leg: keep pushing your hip into the deck and try to lift your thigh from the floor. Aim to touch the kettlebell with your heel. Release and put it back on the floor. Repeat.

You will get great glute/hamstring activation, and you will notice that the kettlebell hand is sinking lower when returning the foot on the ground.

The drill was inspired by the FMS Brettzel stretch—hence “Brettzel armbar.”



 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast
  • goblet squats - 5x40kg, 5x48 kg, 5x48 kg
  • 1-1 (low volume-low intensity) one-arm swings - 40-48-40-48, 8 swings OTM, always left, rest; right, rest; 120 swings total (sum of left and right).
  • 1-1 (low volume-low intensity) get-ups -40-48-40-48, always 1 left+ 1 right, rest; 8 get-ups total (sum of left and right).
No dice throw - choice. Fri to Mon was pretty intensive - 15-20 kilometers/day in the woods and mountains, heavy bag (carrying all food and especially water), sleeping under the stars (and in the storm), no people, just 2 friends of mine, and bears and wolves (well, we didn't see any, but could hear some animals at night). Hence easy session - and indeed it was.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's mail

qad.jpg

A gift from my StrongFirst teacher, mentor, friend, true gentleman and a great man, Pavel: His latest book The Quick and the Dead: Total Training for the Advance Minimalist!

A true game changer! Pavel, StrongFirst, thank you - and thank you for your kind words, it is an honor.
 

Mark Limbaga

Quadruple-Digit Post Count
Elite Certified Instructor
Out of curiosity, what's the the longest you have rested between sides for the swing and getup individually?
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Out of curiosity, what's the the longest you have rested between sides for the swing and getup individually?
Swing - 10 swings OTM suit me very well, so the rest period is usually around 42 secs. My breathing is all good, I can set down the bell and sing. When I used longer rest periods, it was up to 1,5 mins I guess.

Get-up - I always do left, right, rest. The rest period - depends, but about the same - minute or two, depending on the weight, sometimes even longer.
 

dm1

Still New to StrongFirst Forum
Pavel,

I’m a bit late to the party, but I just read your article on S&C for MMA and thoroughly enjoyed it. In particular, it was fascinating to see how simple and pared down your training approach was despite the trainee being a professional athlete.

As a Muay Thai trainee, I’ve been looking to integrate some kettlebell work to make myself more agile/explosive and resilient (in addition to strength training 3x/week and MT 2-3x/week).

Now that Q&D has been released, I was curious as to which program you feel would be best for these goals - Q&D, S&S, or perhaps another?
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Pavel,

I’m a bit late to the party, but I just read your article on S&C for MMA and thoroughly enjoyed it. In particular, it was fascinating to see how simple and pared down your training approach was despite the trainee being a professional athlete.

As a Muay Thai trainee, I’ve been looking to integrate some kettlebell work to make myself more agile/explosive and resilient (in addition to strength training 3x/week and MT 2-3x/week).

Now that Q&D has been released, I was curious as to which program you feel would be best for these goals - Q&D, S&S, or perhaps another?
- S&S as foundation - meet "Simple" goal+
- and then, many options: Q&D, PTTP!, Easy Strength, etc.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast
  • goblet squats - 5x40kg, 5x48 kg, 5x48 kg
  • 2-1 (medium volume-medium intensity) one-arm swings - 48-40-48-40-48, 10 swings OTM, always left, rest; right, rest; 120 swings total (sum of left and right).
  • 2-1 (medium volume-medium intensity) get-ups - 48-40-48-40-48, always 1 left+ 1 right, rest; 10 get-ups total (sum of left and right).
 
Top Bottom