Three years ago, part of my colon exploded. I had three surgeries, a colostomy bag and a weight loss of 16 Kg. I was released from the hospital around the same time as news of a new type of virus sweeping through the city of Wuhan. I was weak, my abdominal muscles had been sliced through, walking was painful due to my back muscles doing all of the work. The red scars made me look like a Freddy Kruger's sparring partner. Thankfully, I started working from home and learning how Zoom worked. After I finished teaching, I went for longer and longer walks (it was an accomplishment when I could walk a kilometer without resting) and bicycle rides. By the middle of summer I could start doing push-ups again without the abdominal pain making me pass out. In September, I had to start going back to work, but thankfully, I was stronger and somewhat pain free. Classes were shortened and I could start using my only kettlebell (12 Kg) which I kept at school. I also started doing push ups between kettlebell sets. One year after my surgery, I was doing 300 alternating swings and 300 push ups 4 days a week. I wanted to keep it up, but the work schedule changed and I had less time to do my routine. I would love to get the time to get into that rhythm again, especially since I bought some heavier kettlebells.
@@joalvarez6252 I'm doing well brotha. My work schedule has changed yet again, and I'm fighting a vicious sinus infection so workouts are on pause for the moment. I had planned to be well on the way to getting ripped by now, but I should be able to get back on that fitness journey in a week or two.
@@plaidchameleon25 Thas wusp man, Never Quit, I hope all turns out well for you! I just picked up 20lb and 25 lb kettlebell, these kbells are the shiet! be safe brotha!
@@shakt77 Thanks for your sympathy. I never really found out why my colon popped. I don't really think my doctors knew either. Of course, I am in Japan and although my surgeon was relatively well-spoken in English, there may have been some things lost in translation.
I followed this program for 9 weeks. Only by making push-ups very explosive according to instruction`s given by Luka my pench press max. went from 80kg to 95kg. I dont train pench just wanted to know the effect of fast push-ups. I`m 50 year`s old now, so i`m quite content to this result. Great program 😊
I bought the Q&D book the day it came out and while it is simple, the time factor means that you need to stay mentally focused. Especially with the 5 reps every 30 seconds, you need to be ready to go and have a good visible timer... start a set late and you get way off time for the next sets. In the book, Pavel references "Victor" as the special operator that inspired this program. It is included in the Q&D book as a way to shake things up after doing the written program as directed for a long time. I really like this program and it produces good results for a 30 minute investment.
Thank you. Awesome workout for 30 minutes at a time. At 74, I'm looking forward to getting back to working out after dealing with skin cancers for the last five years. I think I've got my last one. Stopped house sitting for thankless shits, and have not felt so good for 25 years after the divorce and left with a $400 car. Now I live in a woke-free zone, and am getting a life.
I love your content. I appreciate Pavels material and the impact he has had on the fitness world in the west. He essentaily made high end trainjng available to the masses. That said I do find it humorous that in one of his books, I dont recall which one (it was one of gis earlier books), he says that the oush up exercise is a worthless exercise for anyone other than a boxer who woukd benefit from the enduarance aspect that woukd help him to throw a lot if ounches every round. This is of course power pushups but it still makes tou feel like sometirme we mystify things a little too much. Sometimes if we just trust our judgement and experience it will go aomg way. Its similar to his friend who just ran uo thr stairs and did power push ups.
I tried Q&D for awhile, if I remember right , it’s prescribed intervals were more complicated. I found myself spending more time worrying about the timing than just focusing on the training. Every 90 seconds is a lot more doable. (Though seems closer to A+A
Sir, thanks very much for this. I am fascinated by all things AGT. As always your channel is highly informative and rooted in realistic fitness, Sisu to you!
Just finished my first session on this program. It might be simple, but damn it's actually fun and seemed to do the trick! Going to aim for 4x weekly. Curious to see the effects in a few weeks. Thanks Louka
Luismi, he entendido bien? Se hacen 10 swing y descanso hasta el 1.30 donde hago 10 flexiones, y vuelvo a descansar hasta 3 minutos donde empiezo de nuevo?
Thank you for a great video that explains this clearly. I have read Q& D and have just finished A+A. My question is will Plan 015 help in fat loss? I understand you cannot outrun a bad diet...
Brilliant video. I just wanted to make sure I understood the timing. At the beginning of the video, you said you are doing the movement every 90 seconds which would suggest you start the swing, stop and when you hit the 90-second mark you move on to the next, but at the end of the video you say you are resting for a full 90 seconds between each exercise. I am easily confused.
I'm getting back on the exercise path, I bought a 35 pound kettlebell, I've never used one of these in my 56 years...guys, this is life changing. Louka, thanks for that simple and powerful kettlebell + push-up routine. New subscriber here.
Looks like a great program. I am curious if this will have similar or better benefits than the S&S program? The great thing about push ups is the accessibility..if you don't have a kettlebell or your traveling you could easily replace the swings with sprints or jumps. To lessen or increase the resistance for the push ups could you just do an easier or harder variation? For example to make it easier you could do them on your knees with your hips still straight or do the pushups with your hands on a raised surface like a coffee table or even a wall if needed. To make it harder maybe have your feet on a raised surface or even do one arm pushups. One arm push ups might alter the ten reps so that might be an issue.
I’m working through a movement program for another 6 weeks and I do some deadlifts/barbell rows 1-2 days a week because a strong back is the most important physical goal I have. I was planning on Q&D for 12 weeks for the mitochondria benefits, then peaking with AXE for 6-12 weeks. Then probably roll through those three again. Did you do any other training in addition to Q&D, like some deadbugs or hanging etc for warm ups or for possible gaps in a minimalist program? Thanks Coach!
I don't trust any gurus or extremely elaborate programs from people who haven't done any research before or just rely on their own experience. This is not your case, I'll start this since now, thanks a lot! Edit. This was hard af, lol.
Looks like a fantastic program! I'm looking for the simplest workouts out there and this totally fits the bill. I do want some clarification - are the exercises done every 90 seconds or do the exercises and wait 90 seconds then progress to the next? I'm hearing do the exercises and then rest for 90 seconds. Thanks!!!
I am 58 years old and love kettlebell swings. It is hard to lift up my body during plank. Is the workout similarly effective if I replace it with hindu pushup? Thank you.
Question for those who have followed this Plan 015...I am curious if the pushup (10 explosive/power) can be sustained at these prescribed time intervals, if I am just starting this Plan. I suspect I would not be able to do 10 explosive/power pushups past 7-8 minute mark? Is there a recommendation to scale this for beginners, to work my way to 10 explosive/power at the correct intervals? Thank you all in advance.
Just do the pushups with your hands on an elevated surface, like a tablet counter or even a wall, that is high enough where it allows you to get through the full 30 minutes. As your fitness improves move to a lower surface and eventually to the floor.
I've been doing 10 swings immediately followed by 10 pushups then rest for a min 1 30 for 30 min. Doing this for 3 weeks now. Should I continue they way I've been doing it or change the routine?
Good on you man but, as I read the book, it said to follow the time protocol. If i got it right: push-ups, wait 90 seconds then swings then rest 90 seconds and so…
I thought it was this:set the time on repeat for 90s do your set as fast and correctly as possible, resting till the timer beeps...the longer the set takes to complete the shorter the rest till the next set...for thitmrty minutes...that's how I've always done this style...other words every 90s on the 90s for 30m!
I see alot of programs with hinge / push, but what about squat and pull? Would you recomend doing the same protocoll but with squats and pull ups/ rows? Is it possible to do this in ABA workout? A: plan 015 B: Squat / pull exercice?
Do you know how to do kettlebell/dumbbell swings or similar exercises as a steady state workout that has the same aerobic adaptations as running? I am especially needing low impact exercises that increase heart chamber size, stroke volume, and venous return to treat severe blood pooling and poor circulation.
Just a suggestion. You might run what I have been doing which is to do 4-5 reps of a pull and press, I have chosen double kettlebell clean and jerk every . minute on the minute for as long as you want to make it. You basically vary the number of reps and rest periods until you find a set protocol that allows your heart rate to stay steady where it doesn't rise too high during the active or rest periods. You spike your heart rate, but not too high by limiting the reps, and then you let it come down enough where you are able to go hard for another couple of reps again, but not low enough that you stop the cardio effect. So you stay above the minimum threshold but you also allow for enough rest where your heart rate doesn't get too elevated or stay that way. I have been absolutely loving this. I can use a heavy load where I am challenging my strength while working my cardio all in one short workout, and with the clean and jerk you essentially hit your whole body. I suggest giving it a shot.
can i alternate days for example monday - swings and dips tuesday - swings and dips thursday - one arm swings and push ups friday - one arm swings and push ups ?
@@HardstyleKettlebellPro In Simple & Sinister, he says you get explosive stuff from the swing, and slow stuff from the get-up. If you're doing just swings & push-ups are you missing something?
Thank you Luca!!!, just one last question. I just have one kb at home (20kg). It's not very challenging for me, I'm looking for a 24kg one, but in the mean time, what do you recommend, do hand to hand swing or use the band to add that "extra kg". Thanks a lot ones again for all your help. 😊😊😊
In quick and the dead there are some protocols which are snatch only. If we wanted to apply that to the protocol in this video would be it 10 snatches right at 0.00 then 10 snatches left at 90seconds then continue to alternate every 90 seconds? Or is 10 snatches per side too many? Please advise. Many thanks
Probably would only go 15 mins though, which would equal 100 snatches. The book seems to be really big on capping off the power movements at 100 reps for the day.
This is a great video! Tried the workout last night. Coach, I have a question - if the 10 reps don't seem challenging and I can't get an elastic band / heavier kettlebell, can I increase the reps to 15 or 20 within the same timeframe? Or it is important to stick to the 10 reps and increase the weight if needed?
Opinion on exchanging regular dynamic push-ups with Hindu or Divebombers (HPUs are my favorite variation...and used to be a part of the Ketllebll warmup Pavel had for RKC book...replaced with the hip bridge, and I still prefer the HPU vs the bridge so Ive been doing both included in the KSS routine and I dig.💪💪) Also, is it do your swings then rest 90 seconds then the pushup then rest 90 seconds and repeat for thirty minutes...I've done it as set the timer for 90s and start it and do your set as fast and correctly as possible resting till the beeper beeps and doing the pushups again resting till the beep and repeating till the thirty minutes is up...
@@HardstyleKettlebellPro Ok thanks. What about the fighter pull up program ? I was thinking of incorporating the fighter pull up program with plan 015 once I’ve completed the loaded carry program. Also, when doing the fighter pull up program can incorporate both pull ups and chin-ups ?
OK sounds good. But I only have 20lbs kettlebells. Wife brought it for me. Didn't know. Bless her heart. Lol can I use this to start of with. Then get a 50lb kettlebell? What would be nice wt to go with? Thank you Brother
I did plan 015 workout last month on top of rock climbing and hiking. I enjoy it but it still makes me pretty tired and sore even with a light bell. I was rereading Q&D and AXE and thought that maybe I am more of a fast-twitch guy. Maybe I am getting too much into the glycolytic/lactic energy system? I was considering trying the workout with 7 or 8 reps instead of 10 next month. What do you think?
Keep the plan the same, without changing it. If anything , reduce your frequency to 2x a week and then see how recovery goes. Add a 3rd-4th session when you have better recovered. Stay on the plan for at least 12 weeks.
Great video. Can you shorten the interval time by half? i.e. swings 0:45 then pushups 1:30 etc to cut the overall time in half, i.e. do 100 swings and 100 pushups in 15 minutes? If not, what's the significance of 1:30 intervals?
Do not change the plan. The 3 min. Intervals between sets gives enough time for the CP system to recover between rest. Not challenging enough? Add more power!
Do you start a clock at the beginning and do the next exercise every 90 seconds? Or you you do the exercise then rest a full 90 seconds before the next one?
Hey I just want to express my deep gratitude for your video. I’ve adopted it, I bought the audio book, I bought the kindle book and I got started. I’m 3 weeks in, started slowly, and I can’t believe the progress I’m making with my jiu jitsu.! I’m 65. Thank you!
Is there anyone who does kettlebell swings with spinal issues? I have a disk protrusion/hernia in my lower back, so it's pretty risky to perform a swing. What if I replace KB swings with a kettlebell Romanian deadlift?
@@jonathanroche732 thanks. But what about the kettlebell deadlift? DL movements are not so explosive as swing's and it has more delineated "top" and "bottom" positions, which are controllable. I do Romanian deadlift and seems everything is okay with my back.
Hi please advise what exercise could replace the kettlebell swings if you wanted to do a pure body weight version for example if u are on holiday and can’t get a kettlebell
This is somewhat different then Q&D. Do you also varying the volume as in Q&D or you do the same volume each workout? Also, do you progress in load when you feel it becomes easy (and how, maybe like in S&S)? Thanks...👍
Great video! A question: is doing less reps (5 x power push-ups for example) also acceptable instead of using the band, if 10 leaves you feeling too gassed? Thanks!
You could add a few sets of squats after this workout. The book says not to train any other power movements for the day, but you could do a couple grinds. Squats and getups are usually what I do after, if I'm feeling like I'm adequately energized and recovered.
When trainers try to reinvent the wheel and make something simple terribly complicated. All he had to say was do 10 reps of each with a 1m 30 sec rest in between sets for 30 minutes.
It’s nearly 3 years since I read the book, so this may not be accurate, but I think the program is meant for people to supplement other types of training. Such as someone who does a lot of jiu jitsu. They’re getting a sport specific workout already, and this would fill some holes.
Three years ago, part of my colon exploded. I had three surgeries, a colostomy bag and a weight loss of 16 Kg. I was released from the hospital around the same time as news of a new type of virus sweeping through the city of Wuhan. I was weak, my abdominal muscles had been sliced through, walking was painful due to my back muscles doing all of the work. The red scars made me look like a Freddy Kruger's sparring partner. Thankfully, I started working from home and learning how Zoom worked. After I finished teaching, I went for longer and longer walks (it was an accomplishment when I could walk a kilometer without resting) and bicycle rides. By the middle of summer I could start doing push-ups again without the abdominal pain making me pass out. In September, I had to start going back to work, but thankfully, I was stronger and somewhat pain free. Classes were shortened and I could start using my only kettlebell (12 Kg) which I kept at school. I also started doing push ups between kettlebell sets. One year after my surgery, I was doing 300 alternating swings and 300 push ups 4 days a week. I wanted to keep it up, but the work schedule changed and I had less time to do my routine. I would love to get the time to get into that rhythm again, especially since I bought some heavier kettlebells.
Gawd damn brotha! How goes it?!
@@joalvarez6252 I'm doing well brotha. My work schedule has changed yet again, and I'm fighting a vicious sinus infection so workouts are on pause for the moment. I had planned to be well on the way to getting ripped by now, but I should be able to get back on that fitness journey in a week or two.
@@plaidchameleon25 Thas wusp man, Never Quit, I hope all turns out well for you! I just picked up 20lb and 25 lb kettlebell, these kbells are the shiet! be safe brotha!
What was the cause of the explosion? I'm sorry to hear that happened to you
@@shakt77 Thanks for your sympathy. I never really found out why my colon popped. I don't really think my doctors knew either. Of course, I am in Japan and although my surgeon was relatively well-spoken in English, there may have been some things lost in translation.
I followed this program for 9 weeks. Only by making push-ups very explosive according to instruction`s given by Luka my pench press max. went from 80kg to 95kg. I dont train pench just wanted to know the effect of fast push-ups. I`m 50 year`s old now, so i`m quite content to this result. Great program 😊
Awesome 👌
Swings and push ups....
Simple things are the best!
Always!
Best regards from Poland!
I bought the Q&D book the day it came out and while it is simple, the time factor means that you need to stay mentally focused. Especially with the 5 reps every 30 seconds, you need to be ready to go and have a good visible timer... start a set late and you get way off time for the next sets.
In the book, Pavel references "Victor" as the special operator that inspired this program. It is included in the Q&D book as a way to shake things up after doing the written program as directed for a long time.
I really like this program and it produces good results for a 30 minute investment.
Thank you. Awesome workout for 30 minutes at a time. At 74, I'm looking forward to getting back to working out after dealing with skin cancers for the last five years. I think I've got my last one. Stopped house sitting for thankless shits, and have not felt so good for 25 years after the divorce and left with a $400 car. Now I live in a woke-free zone, and am getting a life.
Power to you!
Drive on brother! I’m on the same path at 62 , minus the cancer. Unless you consider my wife a form of cancer.
I did this plan two years ago, with dips instead of push-ups, and I loved it. Will do it again for sure.
How do you do speed dips?
Ernie Lambert, Bands. It achieves “over speed” and extra eccentric without compromising safety by actually having to do speed-reps.
Good choice. Dips are king for upper body. Definitely superior to pushups
@@SaucedOsoand weighted fa sho
If you start at each 90 sec interval, you are resting 90 sec like he says. You are resting the remaining part of 90 sec.
I love your content.
I appreciate Pavels material and the impact he has had on the fitness world in the west. He essentaily made high end trainjng available to the masses.
That said I do find it humorous that in one of his books, I dont recall which one (it was one of gis earlier books), he says that the oush up exercise is a worthless exercise for anyone other than a boxer who woukd benefit from the enduarance aspect that woukd help him to throw a lot if ounches every round. This is of course power pushups but it still makes tou feel like sometirme we mystify things a little too much. Sometimes if we just trust our judgement and experience it will go aomg way. Its similar to his friend who just ran uo thr stairs and did power push ups.
I believe it was high reps push-ups to build endurance in their arms
Will be doing it
I’m a noob with the kettlebell(s). Once I get the swing of it😅.. I’ll employ this program. I can see results in the mirror already.
One minor comment: have the band under your armpit not over your shoulders for more comfort. The added difficulty is about the same.
Thank you 🙏💪🏼
Its gonna be explosive!!!
Brother, your content is so amazing.
I tried Q&D for awhile, if I remember right , it’s prescribed intervals were more complicated. I found myself spending more time worrying about the timing than just focusing on the training.
Every 90 seconds is a lot more doable. (Though seems closer to A+A
Going to give this a go. Thanks!
I'm gonna give it a go. Thanks for the information
Thank you for this short comprehensive explanation 💪🏽
I like this minimalist type of training. I am going to do this program regularly and see how it does for me 🙏😁
How is it going for you?
Ok, nice and simple with intensity.
Thank you for this excellent program. Also theory part explained perfectly 😊
Excellent Louka!🙏👍💪
Great channel , great wokout
These rest periods feel totally alien. I need to read the book.
It's always best :)
love it
Sir, thanks very much for this. I am fascinated by all things AGT. As always your channel is highly informative and rooted in realistic fitness, Sisu to you!
You are most welcome
Just finished my first session on this program. It might be simple, but damn it's actually fun and seemed to do the trick! Going to aim for 4x weekly. Curious to see the effects in a few weeks. Thanks Louka
I love this plan, thank you for a great explanation Louka!!!!
Glad you like it!
This looks fun I have to try this
Just did my first session of this. Decent workout!
that will be my next workout, it sounds interesting and I trust a lot SF
Me encanta, lo suelo hacer e intercalo con días en los que mezclo TGU + deadlift (entrenamiento minimalista también)
Luismi, he entendido bien? Se hacen 10 swing y descanso hasta el 1.30 donde hago 10 flexiones, y vuelvo a descansar hasta 3 minutos donde empiezo de nuevo?
@@loisguga1 Swing, flexiones....swing, flexiones por 30 minutos
Interesting program! Similar structure to Simple & Sinister, right?
And, excellent instructions & tips!
Thank you for a great video that explains this clearly. I have read Q& D and have just finished A+A. My question is will Plan 015 help in fat loss? I understand you cannot outrun a bad diet...
Yes
Great program and clear instructions! What are those bands called where can one get them?
Brilliant video. I just wanted to make sure I understood the timing. At the beginning of the video, you said you are doing the movement every 90 seconds which would suggest you start the swing, stop and when you hit the 90-second mark you move on to the next, but at the end of the video you say you are resting for a full 90 seconds between each exercise. I am easily confused.
Yes to the first one. Start your set every 90sec. and rest in between.
@@HardstyleKettlebellPro excellent, thank you.
that is a pretty minimalist program
For clarification: Rest periods are 90 seconds or 75 seconds? Is it :15/1:15 or :15/ 1:30 work/rest?
Perform the exercises every 90 seconds. Rest may vary between exercises
I'm getting back on the exercise path, I bought a 35 pound kettlebell, I've never used one of these in my 56 years...guys, this is life changing. Louka, thanks for that simple and powerful kettlebell + push-up routine. New subscriber here.
My pleasure
so to clarify - swings for 20-30 sec - however long 10 reps will take and then 1:30 min on top of it right?
Yes Correct
this is amazing workout, started last week on it, wondering what warmup can I do for this kind of workout? thanks
JUMPING JACKS
Looks like a great program. I am curious if this will have similar or better benefits than the S&S program?
The great thing about push ups is the accessibility..if you don't have a kettlebell or your traveling you could easily replace the swings with sprints or jumps.
To lessen or increase the resistance for the push ups could you just do an easier or harder variation? For example to make it easier you could do them on your knees with your hips still straight or do the pushups with your hands on a raised surface like a coffee table or even a wall if needed. To make it harder maybe have your feet on a raised surface or even do one arm pushups. One arm push ups might alter the ten reps so that might be an issue.
Get the book the Quick and the Dead
I didn't quite catch that.
Is it like an EMOM but with a minute and a half and ten reps? Sorry, I'm not a native English speaker😅
Yes exactly
I’m working through a movement program for another 6 weeks and I do some deadlifts/barbell rows 1-2 days a week because a strong back is the most important physical goal I have. I was planning on Q&D for 12 weeks for the mitochondria benefits, then peaking with AXE for 6-12 weeks. Then probably roll through those three again. Did you do any other training in addition to Q&D, like some deadbugs or hanging etc for warm ups or for possible gaps in a minimalist program? Thanks Coach!
Definitely you can do all those. Everyone is different. You can really add what you like in terms of variety/movement prep.
I don't trust any gurus or extremely elaborate programs from people who haven't done any research before or just rely on their own experience.
This is not your case, I'll start this since now, thanks a lot!
Edit. This was hard af, lol.
💪🏻
Can you occasionally switch push-ups for dips with this protocol?
Yes
Looks like a fantastic program! I'm looking for the simplest workouts out there and this totally fits the bill. I do want some clarification - are the exercises done every 90 seconds or do the exercises and wait 90 seconds then progress to the next? I'm hearing do the exercises and then rest for 90 seconds. Thanks!!!
Every 90 seconds
I am 58 years old and love kettlebell swings. It is hard to lift up my body during plank. Is the workout similarly effective if I replace it with hindu pushup? Thank you.
Not exactly. The program calls for explosive Pushup to maximize speed and intensity
Question for those who have followed this Plan 015...I am curious if the pushup (10 explosive/power) can be sustained at these prescribed time intervals, if I am just starting this Plan. I suspect I would not be able to do 10 explosive/power pushups past 7-8 minute mark? Is there a recommendation to scale this for beginners, to work my way to 10 explosive/power at the correct intervals? Thank you all in advance.
You can rig an elastic band around your waist that's attached the wall or higher to help you maintain speed
Just do the pushups with your hands on an elevated surface, like a tablet counter or even a wall, that is high enough where it allows you to get through the full 30 minutes.
As your fitness improves move to a lower surface and eventually to the floor.
The original QnD was do both swing sets then both pushups correct? Plus the 5/4 variation and snatch versions?
Yes sir
Dopo 12 settimane passare a simple and sinister per lo stesso periodo può avere senso? Grazie a chiunque mi risponderà 😅😅
assolutamente
Can you do this in conjunction with the fighter pull-up program?
Possibly
I've been doing 10 swings immediately followed by 10 pushups then rest for a min 1 30 for 30 min. Doing this for 3 weeks now. Should I continue they way I've been doing it or change the routine?
Good on you man but, as I read the book, it said to follow the time protocol. If i got it right: push-ups, wait 90 seconds then swings then rest 90 seconds and so…
I thought it was this:set the time on repeat for 90s do your set as fast and correctly as possible, resting till the timer beeps...the longer the set takes to complete the shorter the rest till the next set...for thitmrty minutes...that's how I've always done this style...other words every 90s on the 90s for 30m!
Is this program, 3 times a week, enough (for an average person just wanting to be healthy) or should I be adding other workouts at the same time?
It really depends, but 3 is a great start 😀
I see alot of programs with hinge / push, but what about squat and pull?
Would you recomend doing the same protocoll but with squats and pull ups/ rows?
Is it possible to do this in ABA workout?
A: plan 015
B: Squat / pull exercice?
Most definitely
I have started doing this routine. Today after 30 minutes, I thought I would finish off with some clean presses. My shoulders were fatigued.
So 100 swings and 100 pushups? Could I use dips instead?
Yes you can
Do you know how to do kettlebell/dumbbell swings or similar exercises as a steady state workout that has the same aerobic adaptations as running?
I am especially needing low impact exercises that increase heart chamber size, stroke volume, and venous return to treat severe blood pooling and poor circulation.
Look into Viking Warrior Conditioning book
Just a suggestion. You might run what I have been doing which is to do 4-5 reps of a pull and press, I have chosen double kettlebell clean and jerk every . minute on the minute for as long as you want to make it.
You basically vary the number of reps and rest periods until you find a set protocol that allows your heart rate to stay steady where it doesn't rise too high during the active or rest periods. You spike your heart rate, but not too high by limiting the reps, and then you let it come down enough where you are able to go hard for another couple of reps again, but not low enough that you stop the cardio effect. So you stay above the minimum threshold but you also allow for enough rest where your heart rate doesn't get too elevated or stay that way.
I have been absolutely loving this. I can use a heavy load where I am challenging my strength while working my cardio all in one short workout, and with the clean and jerk you essentially hit your whole body.
I suggest giving it a shot.
Question can I shorten it to 10 sets each but make it to 20 reps each with the minute rest still in between?
Unfortunately no
Would you do this in conjunction with other training?
It depends on many factors...
can i alternate days for example monday - swings and dips
tuesday - swings and dips
thursday - one arm swings and push ups
friday - one arm swings and push ups ?
Yes. But I would alternate days and not do the same training on consecutive days
Why push-ups instead of get-ups? I also heard, on Joe Rogan, that Pavel is just doing swings and dips these days.
Because Pushups can be done explosively, and this is a pure power program. Indeed, Dips are the push of choice for Pavel.
@@HardstyleKettlebellPro In Simple & Sinister, he says you get explosive stuff from the swing, and slow stuff from the get-up. If you're doing just swings & push-ups are you missing something?
@@fighterpilot12 there's always a trade off and you can't always do everything. Cycle 12 weeks of S&S with 12 weeks of 015
So is the rest period the remainder of the 1;30 interval once you've done the reps or is it reps then the rest period activates?
1st answer
Thanks, how often do you do this per week?
3-6 ×
Just wondering... Aren't you missing a little bit the legs with this program???
No
Thank you Luca!!!, just one last question. I just have one kb at home (20kg). It's not very challenging for me, I'm looking for a 24kg one, but in the mean time, what do you recommend, do hand to hand swing or use the band to add that "extra kg".
Thanks a lot ones again for all your help. 😊😊😊
Were to buy Bands
Can I combine it with the regular ladder workouts that I do six days a week? I can do this routine at night after I am done with my work.
Maybe...
In quick and the dead there are some protocols which are snatch only. If we wanted to apply that to the protocol in this video would be it 10 snatches right at 0.00 then 10 snatches left at 90seconds then continue to alternate every 90 seconds? Or is 10 snatches per side too many? Please advise. Many thanks
Correct, switch arms every set
Probably would only go 15 mins though, which would equal 100 snatches. The book seems to be really big on capping off the power movements at 100 reps for the day.
Not great at math, is the end result 100 push ups and 100 swings?
It must be, 3 mins per set of both over 30 mins equals 10 x 10 reps of each
This is a great video! Tried the workout last night.
Coach, I have a question - if the 10 reps don't seem challenging and I can't get an elastic band / heavier kettlebell, can I increase the reps to 15 or 20 within the same timeframe? Or it is important to stick to the 10 reps and increase the weight if needed?
Stick with 10 reps for the plan. To make it more challenging, add more power to your Swing or add weight.
@@HardstyleKettlebellPro understood, thank you for the answer.
Just curious what if you modify this to be 15 mins, but with 20-25 reps?
Opinion on exchanging regular dynamic push-ups with Hindu or Divebombers (HPUs are my favorite variation...and used to be a part of the Ketllebll warmup Pavel had for RKC book...replaced with the hip bridge, and I still prefer the HPU vs the bridge so Ive been doing both included in the KSS routine and I dig.💪💪)
Also, is it do your swings then rest 90 seconds then the pushup then rest 90 seconds and repeat for thirty minutes...I've done it as set the timer for 90s and start it and do your set as fast and correctly as possible resting till the beeper beeps and doing the pushups again resting till the beep and repeating till the thirty minutes is up...
Can I do this with the before the loaded carry program
Yes, but I recommend mainly Overhead Carry after AXE
@@HardstyleKettlebellPro Ok thanks. What about the fighter pull up program ? I was thinking of incorporating the fighter pull up program with plan 015 once I’ve completed the loaded carry program. Also, when doing the fighter pull up program can incorporate both pull ups and chin-ups ?
Why plan called "015"?
Not sure
Is it possible to swap the power pushup for the 4 point crawl?
Not for this Program
OK sounds good. But I only have 20lbs kettlebells. Wife brought it for me. Didn't know. Bless her heart. Lol can I use this to start of with. Then get a 50lb kettlebell? What would be nice wt to go with? Thank you Brother
Kinda too light for Swings
@@HardstyleKettlebellPro ok 50 or 60's ok???
I did plan 015 workout last month on top of rock climbing and hiking. I enjoy it but it still makes me pretty tired and sore even with a light bell. I was rereading Q&D and AXE and thought that maybe I am more of a fast-twitch guy. Maybe I am getting too much into the glycolytic/lactic energy system? I was considering trying the workout with 7 or 8 reps instead of 10 next month. What do you think?
Keep the plan the same, without changing it. If anything , reduce your frequency to 2x a week and then see how recovery goes. Add a 3rd-4th session when you have better recovered. Stay on the plan for at least 12 weeks.
@@HardstyleKettlebellPro Thanks
if this is the only exercise i'm doing (outside of bjj 2x week) can I bump it up to doing this twice a day until I can afford a higher weight kb?
NOPE, do this 1x a day on non bjj days.
Great video. Can you shorten the interval time by half? i.e. swings 0:45 then pushups 1:30 etc to cut the overall time in half, i.e. do 100 swings and 100 pushups in 15 minutes?
If not, what's the significance of 1:30 intervals?
Do not change the plan. The 3 min. Intervals between sets gives enough time for the CP system to recover between rest. Not challenging enough? Add more power!
What does CP stand for?
Am I supposed to add this workout to other workouts I do or to perform only this specific plan for a period of 1.5 to 3 months?
Both options are feasible
Do you start a clock at the beginning and do the next exercise every 90 seconds? Or you you do the exercise then rest a full 90 seconds before the next one?
First one
How is it different to iron cardio? Only the exercise selection?
Not at all the same. The timing is precise here. In IC it's not. Also reps , sets are completely different
So it comes down to about 7-8 sets of each exercise in 30 minutes?
10 x 10
@@HardstyleKettlebellPro Sorry I came up with that by doing some bad math!
Hey I just want to express my deep gratitude for your video. I’ve adopted it, I bought the audio book, I bought the kindle book and I got started. I’m 3 weeks in, started slowly, and I can’t believe the progress I’m making with my jiu jitsu.! I’m 65. Thank you!
I own the book
And still confused on how long you rest if you’re only doing this 30 min….
Worry about when to start your sets. You'll figure out the rest on your own. Swing 0:00... Pushup 1:30...Swing 3:00...Pushup 4:30...and so on.
Thank you buddy. So the total rest between the excercise is just a min and a half?
Not even...the time it takes to do Push-ups or Swings, minus 90 sec.
@@btownshreds1it's an EMOM build by 1":30" and for 30' you alternate swings and push up.
@@HardstyleKettlebellProthank you. I’ve been trying to figure it out too. You have the best and quickest reply
Where do i find the program 033 and 044 taught by Pavel.
The Quick and Dead book
Thanks, I have now bought the book. @@HardstyleKettlebellPro
When doing one handed swings,do I swing 10 each side or five?
10 reps every 3 minutes no matter the type of Swing.
Is there anyone who does kettlebell swings with spinal issues? I have a disk protrusion/hernia in my lower back, so it's pretty risky to perform a swing. What if I replace KB swings with a kettlebell Romanian deadlift?
Yeah I wouldn't recommend you do it if you have a hernia. Although it might be okay if you use a back brace/weight belt
@@jonathanroche732 thanks. But what about the kettlebell deadlift? DL movements are not so explosive as swing's and it has more delineated "top" and "bottom" positions, which are controllable. I do Romanian deadlift and seems everything is okay with my back.
@@oigen90 maybe talk to a chiropractor..
Hi please advise what exercise could replace the kettlebell swings if you wanted to do a pure body weight version for example if u are on holiday and can’t get a kettlebell
ua-cam.com/video/8GJxKqa-uQo/v-deo.html
откуда ты брат?
Montreal
This is somewhat different then Q&D.
Do you also varying the volume as in Q&D or you do the same volume each workout?
Also, do you progress in load when you feel it becomes easy (and how, maybe like in S&S)?
Thanks...👍
Never mind the question. Found it in the book😉👍
STOP at 1:35
Great video! A question: is doing less reps (5 x power push-ups for example) also acceptable instead of using the band, if 10 leaves you feeling too gassed? Thanks!
Try adding a band Assisted Pushup so you can do 10. 5 is OK for strength but not as much for hypertrophy
You could also elevate your hands on a surface and still keep the PU explosive. You can lower the surface as you get stronger.
@@cynthiacroissant the elusive obvious. Thanks!
Hey would you say the swings are enough for leg/quad development or should I add a squat variation to cover those areas?
Swings work the legs a lot! But if you want bigger legs, do squats!
You could add a few sets of squats after this workout. The book says not to train any other power movements for the day, but you could do a couple grinds. Squats and getups are usually what I do after, if I'm feeling like I'm adequately energized and recovered.
Дядь, так поясница в эмиграции подастся
It would have given out a long time ago, brother.
No squats ?
Not in this plan. Do them separately
Hi coach, could you swap out the swings and use snatches instead?
I would swap both the Pushup and Swing for Snatch. So instead of Swings , Snatch Left, instead of Pushup, Snatch Right.
@@HardstyleKettlebellPro Thanks coach.
Repeating 2 only movements for months is a great way to develop a tendonitis. No thanks.
Depends
@@HardstyleKettlebellPro if you have rotator cuff's problems don't even try snatches, jerks or TGU. Forget about this German tool.
When trainers try to reinvent the wheel and make something simple terribly complicated.
All he had to say was do 10 reps of each with a 1m 30 sec rest in between sets for 30 minutes.
It's not 1:30 min. rest. It's do your set at each 1:30 min. interval
Exactly you do your exercise and rest in whatever time is left in the 90 seconds then you start your next exercise
No enough back or arm flexion or knee flexion/extension work. Why do this and not adding 2-3 exercises and having a real workout?
It’s nearly 3 years since I read the book, so this may not be accurate, but I think the program is meant for people to supplement other types of training. Such as someone who does a lot of jiu jitsu. They’re getting a sport specific workout already, and this would fill some holes.
Lol because you haven't done the program yet. Read the book the Quick and the Dead, by Pavel. For some, this is all they need.
@@HardstyleKettlebellPro Exactly. My back and forearms were on fire after doing this, even though there are no "back exercises".