Slow twitch Squats and Explosive Swings


Level 7 Valued Member
Yes I did that, but I had to stop the swings because my glutes weren't recovering.

When the sets were low it wasn't bad, but the sets ramp up on the squats, and for me it was just to much.

You may have better recovery abilities than me.

Steve Freides

Senior Certified Instructor
Elite Certified Instructor
Has anyone done the slow twitch squat protocol that Pavel has written about and also done explosive swings for more fast twitch work in the same cycle?
Please provide a link to the article or book you mentioned. Thanks.



Level 6 Valued Member
Please provide a link to the article or book you mentioned. Thanks.

I guess this is the plan:
[QUOTE = Pavel]
  • Style of performance: super slow, no acceleration.
  • Range of motion: partial that does not allow rest at any point.
  • Set duration: 30-60 seconds to failure (both heavy and light days).
  • Rest between sets of a given exercise: 5-10 minutes, active (walk, “fast and loose”). Other exercises may be done during that window.
  • Resistance: 30-70% 1RM for the lower body and 10-40% 1RM for the upper body. No difference in resistance from heavy to light day.
  • Weekly schedule: bodybuilding style split training; a heavy day and a light day per muscle group.
  • Volume: 4-9 sets on heavy day; 1-3 sets on light day.[/QUOTE]

And this one has Diamond Pushups plan alongside MP Presses:

And this quote might be relevant to this thread:
Pavel said:
If your doc does not allow heavy lifting at all, he might okay kettlebell swings plus ST goblet squats. Swings enable one to generate and withstand high forces even with a light weight. In the goblet squat, once you hit failure, descend rock bottom, wedge your elbows between your knees, and pry. Then park the bell and sit back on the deck. A powerful method for hard living types with high mileage.
From part 3:

Personally I don't really "get" slow twitch training. Does this kind of training help you with endurance events, such as a marathon or max pushups?


Level 5 Valued Member
interesting topic. are there any new insights regarding swings + slow twitch squats?
for exampe S&S + ST Squats.
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