GJEC
Member
LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on Nov 27, 2013 14:32:25 GMT -5
Just tried it and enjoyed it. 3 x through the warm up, 5 x 10 swings then 10 TGU. Easy on paper but I'm in the house and the Mrs has cranked the heating right up. Sweating like a pervert. Gary
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Post by MMX on Nov 27, 2013 18:13:31 GMT -5
That's great Gary!
I am on my 3rd read through.
The chapter on SPEED ENDURANCE is amazing. From now on only crisp,powerful swings. If I feel form deteriorate I will stop,rest and resume.
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Post by MMX on Nov 29, 2013 11:15:41 GMT -5
Posted at SF today… Pavel’s new book Kettlebell – Simple & Sinister is available now. For the very first time, you can have Pavel’s work in three different formats: • Paperback – Get the full-color experience HERE for $17.95.
www.createspace.com/4515445?inf_contact_key=8e937424f2e2c24dca534cee126c881f0bf3230ca506e98f29efe4098f5d1835• Kindle – Get it HERE for $9.95.
Amazon • And even Audiobook, read by Pavel himself. Get it HERE for $6.95. Amazon If you are new to kettlebells, Simple & Sinister is your entry point. If you have been around the kettlebell block, S&S will deepen your understanding of the hard style system and introduce you to important subtleties of technique and programming. “Sinister and fantastic.” – Dr. Stuart McGill FRIDAY ONLY: Receive 15% off your paperback purchase when you use the code EKLJFJGW at checkout. Expires Midnight 11/29/13 PST.
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Post by MMX on Dec 3, 2013 14:26:28 GMT -5
From Pavel's blog...
I am not going into the scientific nitty-gritty in the book—but the set duration, volume, and rest periods experimentally arrived at by StrongFirst’s most experienced instructors like Mark Reifkind, Michael Castrogiovanni, and others are eerily in line with cutting edge Russian research. Instead of killing yourself in the lactic acid zone, you will be training to exert your maximal power over and over—and rapidly recover aerobically. The mindset of the remastered PM is that of a predator, not prey.
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GJEC
Member
LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on Dec 3, 2013 15:28:20 GMT -5
If you are told to do a higher volume or to compress the rest periods, you will unavoidably start holding back power, pacing yourself. Your goal would change from getting the desired training effect to just surviving.
That dovetails nicely with a fighters mindset. Not "survive it" but "let's finish this". Staying sharp - not flogging yourself to death - makes so much sense.
Gary
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Post by meguro on Dec 3, 2013 17:43:25 GMT -5
I'm going to have to read Pavel's blog. The part about exerting yourself and rapidly recovering over and over sounds vaguely Tabata protocolish. Am I mistaken?
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Dec 3, 2013 17:49:25 GMT -5
It sounds like it but the big difference is not focusing on the time amount of rest. Rest as much as needed. The idea is that the necessity for rest should grow shorter over time.
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Post by MMX on Dec 4, 2013 11:48:46 GMT -5
Meguro it is well worth the 10 USD to buy his new book on KINDLE. You can read it from any web browser or tablet. Pavel's blog is here www.strongfirst.com/blog/
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Post by MMX on Dec 4, 2013 12:05:30 GMT -5
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GJEC
Member
LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on Dec 5, 2013 16:04:35 GMT -5
"A strong spirit and attention to detail" Stealing that. He sounds more and more martial arty in every interview. I'm not knocking it as if he's including positive examples from contact martial arts it raises our stock in all areas.
Gary
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Dec 18, 2013 16:40:37 GMT -5
Regarding the 10 reps in 10 minute TGU criteria in S&S, is that 10 reps with time under tension to total 10 minutes or just perform 10 solid TGU within 10 minutes?
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GJEC
Member
LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on Dec 19, 2013 1:34:46 GMT -5
Just 10 good ones.
To increase difficulty without losing form, the swings are done faster and / or the TGU's are done slower.
Gary
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Post by meguro on Dec 19, 2013 3:45:32 GMT -5
There's the rub. Any ol' 10 will do is doable. 10 good ones. . . I'd have to work on that.
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GJEC
Member
LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on Dec 19, 2013 6:45:12 GMT -5
The eventual goal (for me) is the whole lot with a 32kg
As you'll appreciate, I need to breathe throughout and not spike my BP, so 48kg as suggested for a 'strong man' is a few steps too far ...
Gary
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Post by MMX on Dec 19, 2013 11:04:41 GMT -5
Regarding the 10 reps in 10 minute TGU criteria in S&S, is that 10 reps with time under tension to total 10 minutes or just perform 10 solid TGU within 10 minutes? 10 good ones. When you can get 10x10 Swings in under 5 and 10 tgu's under 10 min then you are ready for the next size up. IE doing it with the 24kg in that time means you can move up to 28/32kg and start over. Form is paramount in the S&S program.
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