If one wanted to use A+A swings in conjunction with strong, what would be the best set up?
Geoff, what diet do you recommend for losing fat?
While doing KBStrong, so as to make progress?
Would appreciate feedback on my sets of 2 from this week (2x32kg):
Geoff's right. I lost body fat while doing Strong especially in the later rounds of phase 1 and even more especially in phase 2. (Phase 2 being work capacity and adding some muscle).Taro,
I wouldn't. If you ate exactly as you are now, the increased systemic demand of the "Strong!" protocol done 3 days a week is probably enough in and of itself to strip off a few unwanted pounds of body fat. @John Grahill might want to chime in here with his experience as he's run various permutations of "Strong!" over the last 7 years.
IF you were bound and determined to diet while doing "Strong!", you could always use a combo of intermittent fasting mixed with carb cycling - eat your carbs in the form of starches, on your training days only, post-workout.
Hope that helps.
Taro,
I wouldn't. If you ate exactly as you are now, the increased systemic demand of the "Strong!" protocol done 3 days a week is probably enough in and of itself to strip off a few unwanted pounds of body fat. @John Grahill might want to chime in here with his experience as he's run various permutations of "Strong!" over the last 7 years.
IF you were bound and determined to diet while doing "Strong!", you could always use a combo of intermittent fasting mixed with carb cycling - eat your carbs in the form of starches, on your training days only, post-workout.
Hope that helps.
Geoff, thanks so much!Sean,
Looking better.
A few pointers:
THE CLEAN:
1) Good job pushing your chest out and keeping your head up.
2) From this position, shift your weight forward into your mid/forefoot and clean from there. This will give you a more positive shin angle on the start and by doing so, make your clean more "squatty" which will help you drive the KBs "up" instead of "out and around." It should also allow you to clean flatfooted instead of coming up on your toes, which I believe is still the SFG standard. (Please correct me if I'm wrong.)
Review the "Kettlebell STRONG!" tutorial on the clean and take a look at my set up.
THE FSQ
1) Again, better job staying upright.
2) I recommend doing some direct abdominal work combined with some t-spine mobility to get you more upright.
3) Also, brace your abs a little more before you descend and hold it throughout the squat.
4) If you're going to pause at the bottom, hold your breath "behind the shield." Don't let it go. That's for the lighter goblet squat to increase mobility/flexibility and should not be done under heavier loads, unless you want to blow your guts out of your rear end, if you catch my drift.
5) Depth: I suspect you're squatting too deep and rounding your lower back in the hole. If I watch this on super-slow speed (10%), it appears as if your current optimal depth is just below powerlifting parallel. You'll probably have to review from the side.
Hope this is helpful.
@Geoff Neupert Not to detract from the program, but how effective might it be with a single ‘bell?
Ryan,
You could do 2 days of "Strong!" and 2 days of A+A.
Set it up like this:
Day 1: "Strong!"
Day 2: A+A
Day 3: Off
Day 4: "Strong!"
Day 5: Off
Day 6: A+A
Day 7: Off
Personally, I'd test your swings, then commit to doing 3 days a week of "Strong!" and nothing else but active recovery work on the "off" days. Then come back and test your swings again. I think you'll be surprised. Remember, being strong[er] makes everything else better.
Hope that helps.
In Geoff's last "express" he had a series of programs called "The Giant" which was a single kettlebell clean and press protocol. It's for 20-30 minutes, 3x per week. I did attempt one 4 week run through one of them a couple of years ago and enjoyed it. Late last summer I asked Geoff what he thought of doing it as a double bell program. He encouraged me to try it. It was quite intense and I found it tough to recover from. (Density styled programs can be rough). I much prefer "Strong!" and that's why I recently went back to it.Not Geoff UT having followed his work for close to to years I can say it can be done but not as effective. Less total poundage, less systemic stress.
A good single bell alternative would be some of his programs in kettlebell express reloaded or kettlebell burn reloaded
Getting Brutally Strong with Double Kettlebell in Kettlebell STRONG! | StrongFirst
You, a pair of kettlebells, and one expertly executed exercise: the Clean and Press. Minimalism at its finest that delivers.www.strongfirst.com
perfect timing!
I like strong very much and feel realy great after it. But the day after i ask myself if i dont neef more as a martial artist. For example you read to get explosiv you have to work with a sandbag, or to get stronger you need to do pull ups, dips etc.
That makes me unsure because it seems like strong is to simple and that i need to do more.
Do you guys think its enough to do strong (I do clean and press) to get a good overal strenght and conditioning workout for martial artist?