Strongfirst had a vacation version of this a few months ago. Sprint 20yds x2 OTM, rest 1 minute completely, power push ups 10x2 OTM, rest 1 minute completely for 30 minutes. It totals 10 sprints and 10x10 for push ups; if you don’t have your faithful kettlebell while traveling.
Hi Luka, nice workout. As I see your 48 bell; What would you say in regards to swinging heavier than 32 kg? How's the risk-reward-ratio of "heavy" swings? 32 kg isnt heavy for me anymore and I'd like to do heavy swings so I am considering buying a heavier bell like 40 or 48 just for swings.
Definitely worth while to get a 40kg or 48kg. If you need one, I've got some Powder Coated Kettlebells in stock. Email me your address and I'll find you the best price. Hardstylekbmtl@gmail.com
Hi Louka, I’m 63 now and was actively kettlebell lifting prior to umbilical hernia mesh repair 2 weeks ago. Day after surgery I walked for two miles and a week after surgery I am on the elliptical cross trainer every day feeling really good. A a default my doctor says no lifting for 4 weeks so I’m going to maybe listen to that. I always wondered how amazing it is the strength gains from KB. Also always wondered how can the internal body take such pressure. My hernia was a birth defect, not from training and actually got worse from yoga stretching my ab wall. Now it’s fixed have you any experience with hernia repair and training? Do you ever recommend a lifting belt of any sort? I’m not asking you as a doctor, just as a man with experience in something I will be starting up again soon. Do you have any advice starting up again?
It is really hard to tell. Each case is different especially from a medical standpoint. I personally don't have any experience with hernias, so get specialist's opinion
All I did was swings and push-ups in my garage for the last 3/4 of 2020. I had just gotten a kb that January, like subconsciously I knew I didn't watch the full workout or look at your timing, but is this some variation of Q+D?
could you do an A+B split program with this swing/push up program, combined with C+P and FSQ. and how would you choose reps and sets for the C+P and FSQ?
@@HardstyleKettlebellPro Hahaha me too! I've been doing this program for about 8 weeks and I have downprioritized the warmup more and more. It' really nice to just be able to go in there and do it for 30 minutes and then be done with it.
I’m looking at this for strength but wanted a greater emphasis on fat loss. I’m thinking of doing this routine in Viking Warrior Program sets. I was thinking 6-7 swings, rest 15 seconds, 6-7 pushups, repeat for 30. Would you mind giving me your thoughts on that, or an alternative focused on burning calories?
But Q&D is 4 30" rounds of 5 swings (or 2 of 10 in the minute) followed by 1 extra minute of rest followed by 4 30" rounds of 5 pushups (or 2 of 10 in the minute) this is different scheme
Das Workout ist definitiv gut, Habe ich auch schon gemacht, aber lasse den Timer weg, der bringt nichts. Du machst eh nur 10 Wiederholungen. Und zur Pause geht es es auch ohne Timer. Höre auf Deinen Körper.
@@HardstyleKettlebellPro can you add this with another program or would that be to much? For example I have a program called rolling focus which is 5 movements pushup,squat,swing, overhead press and pull up or rows. 10 reps each ( 1 set) but each day I focus on one movement for 10 reps 5 sets. For example 5 sets of 10 for squats but all other movements stay at 10 reps for one set..then the next day 10 presses for 5 sets and all other movements is just 10 reps etc etc 5 movements 5 days
You could but it might affect eachother in a negative way. I would change the order of things. Do this plan 2-3 days a week and something else 2-3 days a week
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Top 💪🏼💪🏼
Yay, I finally am able to do 2 hand swings with 48 KG for half of the session. 50 swings. Progress 😁
Strongfirst had a vacation version of this a few months ago. Sprint 20yds x2 OTM, rest 1 minute completely, power push ups 10x2 OTM, rest 1 minute completely for 30 minutes. It totals 10 sprints and 10x10 for push ups; if you don’t have your faithful kettlebell while traveling.
Excellent controlled session of power cardio 48kg swings & pushups. One of my favs too at 60 yrs when I feel need to rebuild the foundation with 44kg
Sounds great!
I like to do an EMON of the Armour Building Complex and a Burpee.
I love this and do it 2-3 times a week and ruck the other days.
Would you suggest bent over rows or chin ups as a complement to this routine?
Yes definitely you can add Rows or Chins 💪🏽
Hi Luka, nice workout. As I see your 48 bell; What would you say in regards to swinging heavier than 32 kg? How's the risk-reward-ratio of "heavy" swings? 32 kg isnt heavy for me anymore and I'd like to do heavy swings so I am considering buying a heavier bell like 40 or 48 just for swings.
Definitely worth while to get a 40kg or 48kg. If you need one, I've got some Powder Coated Kettlebells in stock. Email me your address and I'll find you the best price. Hardstylekbmtl@gmail.com
I love this program:is a variation of "the quick and the dead"? Thanks for sharing
It is!
Hi Louka,
I’m 63 now and was actively kettlebell lifting prior to umbilical hernia mesh repair 2 weeks ago.
Day after surgery I walked for two miles and a week after surgery I am on the elliptical cross trainer every day feeling really good.
A a default my doctor says no lifting for 4 weeks so I’m going to maybe listen to that.
I always wondered how amazing it is the strength gains from KB. Also always wondered how can the internal body take such pressure.
My hernia was a birth defect, not from training and actually got worse from yoga stretching my ab wall.
Now it’s fixed have you any experience with hernia repair and training?
Do you ever recommend a lifting belt of any sort?
I’m not asking you as a doctor, just as a man with experience in something I will be starting up again soon. Do you have any advice starting up again?
It is really hard to tell. Each case is different especially from a medical standpoint. I personally don't have any experience with hernias, so get specialist's opinion
Hey Luca, what do you think about the dead stop swing for 5 reps if the kettlebell is light for normal swings?
Try One-Arm DS Swing. Might be a Challenge !
Somebwhat familiar to the quick and the dead protocol 10 by 2 protocol
All I did was swings and push-ups in my garage for the last 3/4 of 2020. I had just gotten a kb that January, like subconsciously I knew
I didn't watch the full workout or look at your timing, but is this some variation of Q+D?
Yes it is
could you do an A+B split program with this swing/push up program, combined with C+P and FSQ.
and how would you choose reps and sets for the C+P and FSQ?
Yes. I great combo is the Iron Cardio routine.
Thanks!👍
could you mix in some hill sprints with this A+B split program?
maybe after the QD workout? or on the days between A+B?
I do this with a 16kg bell because I just started out. Tbh the 10 swings feels a bit too easygoing. Should I increase the reps?
Too light.
The heaviest i can 2 hand swing is 88 pounds, 62 for one hand. I am 6 foot 2 and a 165 pounds. Is that strong or weak?
It's relative to you
That’s a 48KG kettlebell, isn’t it?
What kind of warmup do you do before this?
I warm-up during ;] Seriously , I don't.
@@HardstyleKettlebellPro Hahaha me too! I've been doing this program for about 8 weeks and I have downprioritized the warmup more and more. It' really nice to just be able to go in there and do it for 30 minutes and then be done with it.
Could you extend this past 30 minutes? Say to 45?
Not recommended
I’m looking at this for strength but wanted a greater emphasis on fat loss. I’m thinking of doing this routine in Viking Warrior Program sets.
I was thinking 6-7 swings, rest 15 seconds, 6-7 pushups, repeat for 30. Would you mind giving me your thoughts on that, or an alternative focused on burning calories?
How many rounds did you go?
10
This is the quick and the dead workout right?
Yes
But Q&D is 4 30" rounds of 5 swings (or 2 of 10 in the minute) followed by 1 extra minute of rest followed by 4 30" rounds of 5 pushups (or 2 of 10 in the minute) this is different scheme
There are three Q&D programs, if you recall in the book. Plan 033, 044 and 015.
Describe la ruta gracias
?
Is this based on QnD protocol?
Yes
Das Workout ist definitiv gut, Habe ich auch schon gemacht, aber lasse den Timer weg, der bringt nichts. Du machst eh nur 10 Wiederholungen. Und zur Pause geht es es auch ohne Timer. Höre auf Deinen Körper.
Without a timer is a different routine. With the timer add consistency and predictability
Can you do this every day?
5 days a week
@@HardstyleKettlebellPro can you add this with another program or would that be to much? For example I have a program called rolling focus which is 5 movements pushup,squat,swing, overhead press and pull up or rows. 10 reps each ( 1 set) but each day I focus on one movement for 10 reps 5 sets. For example 5 sets of 10 for squats but all other movements stay at 10 reps for one set..then the next day 10 presses for 5 sets and all other movements is just 10 reps etc etc 5 movements 5 days
You could but it might affect eachother in a negative way.
I would change the order of things. Do this plan 2-3 days a week and something else 2-3 days a week
@@HardstyleKettlebellPro 👍👍
@@HardstyleKettlebellPro what do you mean negative? Like to much volume and not enough rest?
Lot of standing around?
That's what training is about. Lots of standing around lol
@@HardstyleKettlebellPro Maybe yours? Not mine.
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Would be nice to hear you say a few words
Lol