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Kettlebell Strong First Programming

Jack Sparrow

Level 1 Valued Member
Hey everyone - I am newbie to the forum (but a long time follower of Strongfirst programming). I have completed the fighter pulp program in the past, (did simple and sinister for a bit but never completed the program) and recently completed quick and the dead and loved it.

I am 39 yrs young in my training experience I have realized that swings, pull-ups and KB overhead presses seem to be the trifecta for performance for me although I do appreciate that OHP and Pull-ups in the same workout can be taxing. I am wondering how to program the three together into one program. I am in law enforcement so I am looking for training to help assist my performance in my job.

I was thinking of either
1) redoing the Q&D and using swings and single arm overhead press (instead of pushup) and just adding some pull-ups to the end of the workout.
2) doing ROP style ladders with OHP & Pull-ups and then just snapping out some swings at the end of each workout
3) Using an already existing Stronfirst template that incorporates all three into the programming

Your thoughts are much appreciated
 

Sauli

Level 8 Valued Member
I suggest low(er) volume pressing program.
Sample: build up from 3 sets of 3 to 5 sets of 5. Same reps and sets with pull ups. Super set those.
Week 1: 3x3, 4x3, 5x3
Week 2: 4x3, 5x3, 6x3
Week 3: 3x4,4x4,5x4 etc..

Build like this until 5x5.

Roll the dice for swings. So 2-12 minutes 5-10 swings on the minute.

I have done similar programs several times and it works every time. It builds strength, adds propably bit muscle, keeps my conditioning in check. And it does not take much time. 15-30 mins three times a week. Full body program.

I have written couple programs like this which you can google. Single kettlebell strength plan 1.0 and the best kettlebell program. This is not ad. :)
And you can find those progressions also from my training log here on this site.
 

Adachi

Level 6 Valued Member
I am in law enforcement so I am looking for training to help assist my performance in my job.
For these purposes - I would favor the Q&D protocol, with some sort of conditioning/running program.

I suppose for this kind of work - I'd be interested in also practicing endurance and sprinting with weight vests involved since you'll be in the kit on the daily.
 

Jack Sparrow

Level 1 Valued Member
has anyone ever done Q&D with presses instead of push ups?
I suggest low(er) volume pressing program.
Sample: build up from 3 sets of 3 to 5 sets of 5. Same reps and sets with pull ups. Super set those.
Week 1: 3x3, 4x3, 5x3
Week 2: 4x3, 5x3, 6x3
Week 3: 3x4,4x4,5x4 etc..

Build like this until 5x5.

Roll the dice for swings. So 2-12 minutes 5-10 swings on the minute.

I have done similar programs several times and it works every time. It builds strength, adds propably bit muscle, keeps my conditioning in check. And it does not take much time. 15-30 mins three times a week. Full body program.

I have written couple programs like this which you can google. Single kettlebell strength plan 1.0 and the best kettlebell program. This is not ad. :)
And you can find those progressions also from my training log here on this site.
do you run the same rep scheme on with pullups along side the pressing program?
 

Jack Sparrow

Level 1 Valued Member
I would do the ROP or this simple plan:

Day 1

clean and press
pull-ups

Day 2

swings
crawls
this looks interesting. I am trying to think of a way to intelligently program reps. Ladders probably. I wonder if splitting the clean and press and pull ups into different days may be more friendly to recovery and even just performance so one task doesn't gas me out when I switch over to the other

Day 1: clean and press & swings
Day 2: Crawls and pullups
 

Jack Sparrow

Level 1 Valued Member
I like the ROP framework I worry that the pullups and the presses on the heavy days may be too much for recovery

Is ROP the only strongfirst programming that revolves around swings, presses and pullups as the key components
 

3letterslong

Level 6 Valued Member
this looks interesting. I am trying to think of a way to intelligently program reps. Ladders probably. I wonder if splitting the clean and press and pull ups into different days may be more friendly to recovery and even just performance so one task doesn't gas me out when I switch over to the other

Day 1: clean and press & swings
Day 2: Crawls and pullups

When i do this program, I do ladders on Day 1 (also, I sometimes do clean and squat and press if my ladder volume isn't going to be very high)) and use EDT on Day 2. I do this on a MWF schedule and recover well.

I'm not sure I understand what problems you would avoid by switching them up, so I guess that means my body is different than yours and you should probably go with your instincts. I will say, however, that leopard crawling and swings seem like the most perfect combination in the world to me. That combo just trains EVERYTHING.
 

TimothyGander

Level 5 Valued Member
Apparently the current recommendation for ROP-style programming is to do the ballistics (swings or snatches) before the presses. So a training plan that incorporates all three of your chosen lifts:
1. Swings, either Q&D (maybe if you don't want to do pushups or push presses, you could use the schedule of plan 044, replacing snatches with one-arm swings), S&S, A+A-style, or according to Andy Bolton's program.
2. Pressing ladders from ROP (or a different ladder program, like the one from Beyond Bodybuilding).
3. Russian Fighter Pullup Program (what was your experience with it?).

As an aside: why do you believe swings, pullups and presses are the best for your performance? Would you recommend this trifecta for training law enforcement (or para/military, or firefighting, or other jobs of this kind) in general?
 
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Jack Sparrow

Level 1 Valued Member
Apparently the current recommendation for ROP-style programming is to do the ballistics (swings or snatches) before the presses. So a training plan that incorporates all three of your chosen lifts:
1. Swings, either Q&D (maybe if you don't want to do pushups or push presses, you could use the schedule of plan 044, replacing snatches with one-arm swings), S&S, A+A-style, or according to Andy Bolton's program.
2. Pressing ladders from ROP (or a different ladder program, like the one from Beyond Bodybuilding).
3. Russian Fighter Pullup Program (what was your experience with it?).

As an aside: why do you believe swings, pullups and presses are the best for your performance? Would you recommend this trifecta for training law enforcement (or para/military, or firefighting, or other jobs of this kind) in general?
In all honesty it’s more of a personal observation with my body and training over the year. I’ve also been inspired doing programs from Pavel and Dan John as well. Push, pull and swings are three movement patterns that I have found have had the most carry over into my personal performance.

I also find swings more friendly to my back than squats at the moment.

I like the simplicity of these three movements and I think I have come to the conclusion that ladders for OHP and pull-ups and then some EMOM swings roll the dice might be the best programming - 2-3 times a a week and on off days do some crawls might be the best programming unless someone knows of something better out together. Then I am all ears
 

Davidlbn

Level 5 Valued Member
Certified Instructor
Is ROP the only strongfirst programming that revolves around swings, presses and pullups as the key components
Have you looked at this?

Also Pavel's. There's a few threads on the forum on it, one of which has a spreadsheet rather than working through the annoying web based article above.
I've done it with good results.
 
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