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A swing is a hinge. Simple and Sinister with just KB swings and TGUs was closer to a real minimalist routine although still severely lacking. For some people who are simply trying to maintain minimal mobility and functional strength, this could be useful periodically.
Rest mins in between exercises. Couple this with regular walking and some occasional cardiovascular stress I would prefer intervals to long, slow cardio most of the time and you are pretty minimalist and cover your bases.
Simple and sinister plus some strength work as I have outlined above is also a sustainable strength and power protocol. Feb 6, — am. These 2 movements are not enough.
I was going to wait to start swapping exercises, but I can already tell my legs and back are barely being worked. But this still seemed unbalanced e.
Pretty minimal and safe. Greg — Yes. Today, I experimented with explosive goblet squats in place of the KB Swings. It has potential.
I have other ideas. Feb 26, — pm. Apr 27, — am. One of my trainers used this to pass two of her StrongFirst certifications, one having a one arm push-up as a strength test.
Jun 5, — am. I actually switched out the push-ups with a landmine two-handed squat-to-press. I figured that it did a better job covering the quads and pressing muscles, while incorporating a cardio component similar to KB swings.
Jun 14, — am. I think the key to this Programm is doing it as fast as possible. It is not a beginner program. When I do it I go fast with a 32 Kilo kettlebell and fast push ups.
I am pound not much fat and my push ups and swings loose Speed after 10 reps. There is no way to keep the quality of Movement longer.
I feel it is pretty complete. Back, Lats everything is working since you have and active downward swing too. I like the rest periods and need them to go explosive in the next set.
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Please give me some feedback. Is it a good idea to incorporate ST training for the legs using goblet squats on Monday and Friday while resting in between sets from my OHP and deadlifts?
Or how do I go about option 4? I only run long and easy once a week apart from some running form drills that I do GTG style and occasional speed work.
You wrote another super interesting article, again! I have enjoyed the ST training info immensely. After reading Part 3 of your ST training installments, I am considering doing an ST training experiment that consists of mid-range not fully open, not fully closed gripper squeezes, following the ST training protocols that you have set out, as closely as possible.
I have a toddler, a wife, and a busy work schedule, so this type of training would be workable long rests between efforts with our current lifestyle.
To begin the experiment, I will first get a baseline on my 1RM gripper strength. I have closed a 2 here and there I think three times since last year.
Anyway, I know my gripper strength stays well into the 2 range with no training these days. I have friends with grippers that can loan me a few for the first workout, so I can get a pretty close reading of my max gripper strength.
Plus, there might be some forearm growth, since I never focus on forearm size. This ST training protocol will be especially unique to me because I am used to counting total reps, in the form of singles for the most part.
Only keeping track of time. I have an easy method of microloading the few grippers I still have available to me for training.
Zip ties come in handy for that. Secure from one to about six them around the spring and the gripper gets progressively harder to close.
My guess is that my 1RM strength on grippers will increase only slightly over baseline. But I think my forearm size will go up noticeably.
I turn 40 years old in late May. Pavel, thanks for your interest! And for the inspiration to even try a very unconventional grip training method like this.
Even if the results are very minimal, it was still fun. And it got me back to training grippers again — although not like I was used to in my grip heyday, lol.
That knocked me out of commission for general training for a solid week. Because nothing else about my training has changed. I am looking forward to testing in about 2 weeks to see what the 6 weeks of training has done.
While the first two laws are well known and used every day in gyms all round the world, the Third Law is virtually unheard of, and is criminally underutilized.
The result? If you are not exploiting this law, you are underpowered and missing out on slabs of muscle. Muscle fibers are activated in order of size according to force requirements.
In a nutshell: The more force your muscles produce, the more muscle fibers you recruit. Broadly speaking, we have two types of muscle fibers: slow-twitch, and fast-twitch.
Slow-twitch fibers are small , and largely aerobically fueled. They adapt to stress by becoming more efficient. Think: bony-ass marathon runner.
Fast-twitch fibers are big , and typically anaerobic. They adapt to stress by becoming bigger and stronger. So light movements—walking, jogging, etc.
In order to reach the biggest fibers, you need the biggest amount of force. And these are the fibers strength athletes and bodybuilders need to work on during their training.
To become unusually big and strong requires the muscles to generate abnormally large levels of force, no matter what sport you practice.
Even bodybuilders who train relatively "light" have to hit the heavy stuff sometimes. Maximum levels of muscular force are absolutely central to strength training, because of this law.
I guess Masters recognize Masters! Ever I have been into whatever materials I can hold onto written by you. It was a pleasure listening to you speaking during the Tim Ferriss interview.
All these information is new to me. I have never had a biopsy, but am pretty sure I skew heavily to ST — former competitor in cross country running and skiing , and rowing.
I would certainly consider following a strength protocol for a number of weeks that is premised on this theory.
I understood the protocol you described on the Tim Ferriss interview for squats, but was less clear on an upper-body ST protocol, if you think there is one.
Is a specific program going to be part of a future blog? Chris, one can be FT dominant in some muscles and ST in others; a biopsy typically taken in the vastus lateralis is not very informative.
I hope you have a follow up book under the strong first banner. Thanks again! Pavel, this is a fascinating article! Selyuanov and Val Nasedkin both champion theses methods.
Increase of functionality of these can benefit the speed of movement enhanced relaxation Full of mitochondria, excellent for relaxation phase Can produce as much power as fast twitch of same size, just displayed differently.
Bryan, thanks for posting. I will be detailing some of Prof. If you get a chance, shoot me an email and I will send you a bunch of Viktors stuff, both English and Russian.
Coachbryansmith gmail. I saw a video where somebody who was doing Bulgarian split squats was descending very slowly like 10 seconds , then he exploded upwards on the ascent.
Sounds like and endorsement for previously scathed bodybuilding methods. They train like this. Looking forward to the series and programming tips.
Also just like Carl above really enjoyed the interview with Tim Ferriss. The large brain representation of the hands helping to helping to cause spilll over to other areas is not something I had thought of.
Truly a masterclass and pleasure to listen to. This article is now closed for comments, but please visit our forum , where you may start a thread for your comments and questions or participate in an existing one.