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  1. #1
    StuJitsu is offline Junior Member
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    Default Pavel's Protocol

    I notice Pavel often focuses on protocols that involve 2 exercises only. Simple and sinister for example, uses swings and get-ups. Quick and the Dead focuses on swings and pushups. He went on Rogan's podcast and said he has been doing swings and dips. At the end of Enter the Kettlebell dvd, he recommended snatches and overhead press. So the pattern here is a pull and press or more specifically a hinge pull, I'm thinking; swings, snatches or deadlifts, as opposed to pullups or rows for the pull. So I am wondering if he has found an optimum hinge and press? Or would he recommend changing the pull and press a couple times a year? Obviously no one can speak for Pavel but him.. but what would you recommend in your experience?

  2. #2
    GeoffreyLevens is offline Senior Member
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    Just listening to that podcast and I did get the impression that he thinks swings are optimum hinge i.e. by far most band for the buck. Me, I can't really do dips due to funky shoulder so that's out for me. Currently doing TGU's with extra floor presses. I think in some ways "optimum" is one you enjoy doing enough to continue over time. Then change it up every once and awhile to stay fresh. Also, adding in "other" stuff per your goals

  3. #3
    StuJitsu is offline Junior Member
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    I am thinking that too. I also think he switches it up occasionally. I am doing kettlebell daily but low volume. Squats, swings, overhead press, rows and one arm pushups. I am using the 53 pounder. It feels pretty complete to me. I been on it for just about 10 days and my physique is changing already but I sure wake up sore!

  4. #4
    Wolfeye is offline Senior Member
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    Personally, I don't think only 2 exercises is as functional as adding some other stuff. If you only do swings & dips from The Quick & The Dead, then you're not working your neck or much of your pulling musculature (I know, the swing is a "pull," but it doesn't incorporate the bicep or back like getting up & over something).

    Now, the swings & dips from Q & D, neck planks, some kind of full extension squat (maybe get-ups with the sandbag, I hear the Turkish get-ups work every abdominal muscle if its 50lbs or over), some muscle-ups & landing (I figure both have to be developed)- NOW that seems like a system to me.

  5. #5
    GeoffreyLevens is offline Senior Member
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    Quote Originally Posted by Wolfeye View Post
    Personally, I don't think only 2 exercises is as functional as adding some other stuff.
    It depends on your goals. Yes, if your goal is to work every muscle in your body, then add thing. But if your goal is good basic strength and conditioning for daily life and very casual, non-competitive sports, then a hinge and a push cover most of the bases.

  6. #6
    StuJitsu is offline Junior Member
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    I think a hinge and a press is basically just missing a pull.

    So you could go dips...swings...chins


    Or deadlift...dips...chins


    Those will get you strong

    To truly complete a full body program you need...a squat...hinge...forward press...overhead press... and a row (pull). However dips hit the shoulder well enough you could get both presses out of the way with that.

    Dips...swings...chinups will carve you into stone.

  7. #7
    mrdave100 is offline Senior Member
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    Like geoffreylevens said and stujitsu alluded to, the program you choose depends on your goals. The Pavel programs you mentioned aren’t designed to be the end all be all for professional athletes or competitors at any level or in any sport. S&S would be a good program to add to a MMA fighter’s training routine, but that program alone would not cut it. They are for anyone looking to increase strength and build a stronger body that’s useful for real world activities. They require minimal equipment, minimal time, and most of all, minimal technical expertise where it takes lots of teaching to learn.
    Last edited by mrdave100; 01-11-2020 at 08:23 PM.

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