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.