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Kettlebell strong endurance swings + pushups

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thegoldengod

Level 4 Valued Member
There was a StrongFirst blog post article a few months ago about a strong endurance swings & pushups program for training a fighter. I can't seem to find that article anymore and wanted to see if that is still available, or if there are any good recommended swing + pushup programs for endurance.
 

Papa Georgio

Level 6 Valued Member
I didn't get to see the strong endurance plan you're speaking of. I have been going through looking at Dan John's stuff to see what I could incorporate. He has an intriguing cycle called "humane burpees". His cycle looks like this:
Swing 15 reps
Goblet squat 5 reps
Push ups 5 reps
Keep repeating while removing 1 rep from goblet squat & pushup. After you complete the round with a single push-up, take a brief rest and go for more rounds.
It doesn't look fun but I'd rather do these than real burpees
 

Ian V

Level 5 Valued Member
Another vote for Dan John's Humane Burpee. Take a look at his articles he gives some good examples of ways to mix swings with push ups. I pair push ups with swings and snatches. There is no special programme that I follow but 8 swings + 8 push ups repeated for as many rounds as you wish will give a satisfying session.
 

thegoldengod

Level 4 Valued Member

This is it! I will check out your other recommendations as well. Thank you so much.

Pavel decided to use Template 033, a Strong Endurance™ protocol, essentially composed of two movements: one-arm swings and pushups.

The hard style swing is very important for the athlete who practices a combat sport. In boxing, the impulse starts from the ground and rises along the leg, the hips rotate thanks to the glutes, the impulse propagates through the core to the upper limbs, and finally moves through the upper limb that is about to strike. The swing allows you to explosively train the “hip snap” and the core, and the kettlebell float relates to the technique of the boxing “jab.”

The pushups in this plan are performed explosively and in accordance with the principles taught at the SFB Certification. This movement is similar to the impact of a punch in its starting acceleration and final contraction/tension.

Pavel’s training plan provides tests to establish a baseline:

1. One-arm swing max reps in 20-30 seconds for each side, while maintaining perfect technique and explosiveness.
2. Max reps of pushups, performed explosively and technically perfect, in 20-30 seconds.
 
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malleus

Level 5 Valued Member
There was a StrongFirst blog post article a few months ago about a strong endurance swings & pushups program for training a fighter. I can't seem to find that article anymore and wanted to see if that is still available, or if there are any good recommended swing + pushup programs for endurance.
This is the article. Original article had strong endurance swing, pushups and the press program, but someone removed it after few days...
The 37-Second Knockout: Building a Boxer’s Ferocious Comeback | StrongFirst
 
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