Other/Mixed SF Routine combining Kettlebells, Barbells & Bodyweight

[Ken_]

I just attended a SF Barbell Course, and asked if there were any routines that combined all three modalities, as I have now attended all three courses. They said that there was one written by Pavel in one of his books.

It consisted of barbells once a week, kettlebells twice a week, and bodyweight twice a week.

Does anyone know which book this comes from? They thought it might have been PTTP 2.0.

 

[Bauer]

This one roughly fits the bill: Occam's Razor, an ABAB plan.

No Distractions: The Occam's Razor Training Plan | StrongFirst

In the 14th century, William of Occam of Occam’s Razor fame gave us the best training advice: “It is vain to do with more what can be done with less.”

www.strongfirst.com

"For the next six weeks I dare you to do only four exercises: kettlebell swings, Zercher squats, handstand push-ups, and weighted pull-ups." + some TGUs and Goblet Squats as warmups.

Other than that the Total Package Weekly Template could also be adapted to the modalities:

Total Package Weekly Kettlebell Training Template | StrongFirst

If strength and conditioning are equally important to you, this weekly kettlebell training template will serve you well. Includes 3 sample weeks.

www.strongfirst.com

And the newest Quarantine plan by Fabio Zonin is also really flexible. It includes KB swings on inbetween days, and 3 variations (each) of squats, upper body pulls and pushes.

Simple Strength for Difficult Times Part Two: Get Even Stronger in Quarantine | StrongFirst

Use minimal gear and some creativity to get stronger during quarantine.

www.strongfirst.com

Edit: Oh, and of course as minimalist as it gets: The Quick and the Deadlift... Swings, Pushups and Deadlifts.

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

 

[Ken_]

@Bauer, thanks for those links.

BTW, the barbell component of the routine I mentioned above followed a 2-3-5 rep plan with deadlifts, squats and military press, increasing the weight every week (every two weeks for the press). When you can no longer do the five reps you drop that set and continue with 2-3, and so on until you're just doing one set of 2 reps. You stop when you reach your 2 rep max, and start another cycle at about 70% of the 2 rep max weight.

Does this routine sound familiar to anyone?

 

[Don Fairbanks]

@Bauer, thanks for those links.

BTW, the barbell component of the routine I mentioned above followed a 2-3-5 rep plan with deadlifts, squats and military press, increasing the weight every week (every two weeks for the press). When you can no longer do the five reps you drop that set and continue with 2-3, and so on until you're just doing one set of 2 reps. You stop when you reach your 2 rep max, and start another cycle at about 70% of the 2 rep max weight.

Does this routine sound familiar to anyone?

Not familiar with the split, but that sounds like an excellent base in which you could add KB and BW skills of your choice learned at the courses.

 

[Don Fairbanks]

@Ken_ Close to what you are talking about, by Fabio Zonin .

How To Have It All | Dragon Door