The following protocol is perfect for strength athletes who hate endurance work, yet choose to be prepared, should life insist.
Speaks Fabio Zonin, StrongFirst Certified Master Instructor:
“I perform heavy swings twice a week.”
“Heavy” is relative. When reading the following numbers keep in mind that Fabio deadlifts 600 pounds and adjust your kettlebell weights accordingly.
“Usually, 6-10 sets of 5 reps with 68-80kg for two-hand swings, or 6-10 sets (3-5 per side) of 5 reps with 48-56kg for one-hand swings.”
“Rest intervals between sets are around 2min, more if I feel that I need it. And even though I don’t do any kind of “high intensity interval training,” when it comes to challenging myself with a task that requires endurance, I see that I can still keep up very well with those who do it all the time.”
