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Thread: Pavels new program minimum

  1. #11
    Ace83 is offline Senior Member
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    Dave-M, it's not in flex, its in Reps. Different magazines.

  2. #12
    Chris Hansen is offline Senior Member
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    Quote Originally Posted by AndrewR View Post
    The PM IMO, as written in ETK, is a waste of time. Not enough work to get much result for anyone unless severely deconditioned.
    Keeping in mind the that pm is the program "minimum", I think it serves it's intended purpose well.

    As it says in the book, there's no reason getups have to be 5 minutes and there's no reason swings have to be 12 minutes. Those are just starting points and you're free to change them or add an extra day. Or you could move to a heavier kettlebell. If you go to "The Next Step", it includes practice of the other exercises before doing your swings or getups.

    It also says in the book to do no other lifting unless you are an experience strength athlete, which implies to me that an experienced strength athlete should know what could or should be added for their particular needs.

  3. #13
    Ace83 is offline Senior Member
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    Chris, I'm glad you wrote this. I wanted to, but felt like it was defensive coming from me since I obviously like the pm style of programming a kettlebell workout.
    Last edited by Ace83; 10-12-2013 at 03:27 PM.

  4. #14
    AndrewR is offline Senior Member
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    Ace - I don't think heavy get ups will get in the way of your handstand practice. Quite the opposite. I'm also working on a variety of upside down stuff from handstands to handstand push ups to crow stands and (hopefully) presses to handstand. Get ups and bent presses are part of my plan.

    Ive spent a lot of time doing the KS style, focusing on movement. That book came out about six months before my RKC so I spent a lot of time on its ideas. For about two years every session started with swings and get ups for 20mins (10 x swings, 1/1 get ups). In the end I was warming up with the 40kg. Makes everything feel easy.

    The only thing I'd be careful of in your plan is the extra pressing. I'd just do that one day per week and use it as my HSPU alternate for the day.

    As for changing the PM. Yes, I'm well aware that it can be changed. I've just always thought that suggesting someone do 5mins of activity for the day was weak. I mean, really? Exactly who is that for? That's exactly why I've written many variations of the PM to give some real effect.
    Ace83 likes this.

  5. #15
    Ace83 is offline Senior Member
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    AndrewR, thank you for taking time to answer my questions. Your advice on programming the workout sounds awesome, I'm going to start doing this. Its great to get advice from someone who is doing what you want to and can give you specifics. About the pressing, I decided a long time ago that the bodyweight and kettlebell workouts could never interfere with my regular weight lifting. But I appreciate what is obviously good advice.
    On a side note, I always thought the 5 min of getups were a joke. I didn't feel like it was giving me enough time to practice the move, not to mention each one took me about a minute to do, so I was always doing an irregular number. I jacked the numbers up from the get go.

  6. #16
    Dave-M is offline Junior Member
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    Thanks Ace. Gray hair moment at the mag rack. Haven't seen Reps anywhere.

    Sent from my XT1080 using Tapatalk now Free

  7. #17
    Ace83 is offline Senior Member
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    Dave-M, have you tried Walmart or Target?

  8. #18
    Dave-M is offline Junior Member
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    Thanks, I'll have to go in there and look.

    Sent from my XT1080 using Tapatalk now Free

  9. #19
    Ace83 is offline Senior Member
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    Default Question for AndrewR

    Quote Originally Posted by AndrewR View Post
    A couple of years ago all I could do was swings and half get ups, because everything else hurt due to an injury. Worked up to doing the 20mins with a 40kg for get ups, but would often do double swings, high pulls, snatches, etc instead of just swings.
    AndrewR, I have been curious for a long time, what kind of physical transformation does high volume getups (half in this case) and swings (and similar ballistics), as the only stimulus in a well conditioned individual, elicit?

  10. #20
    AndrewR is offline Senior Member
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    I got really big forearms from the swings. As in the same size as my biceps. It'd be great if my arms were 20" or something, but it still looked a bit strange. My shoulders felt good. That's really about it. I know a lot of people have shown carry over from heavy swings to their deadlift, or something else impressive, but I'm not talented enough to see that. Sadly for me, if I stop doing a particular thing my ability at it drops quite quickly. So while my swings and get ups got really good, once I could return to a more varied routine, I saw little carry over, except for other ballistics, which all improved.

    The biggest carry over I've seen for any KB work is always with double C&Js. That's the one exercise that for me allows me to train it and keep a high level with most others. Not surprising it's a staple of the Russian military then.

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