A+A swing protocol and success story

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Subject: A+A swing protocol and success story

Take the heaviest kettlebell you can powerfully swing two-handed. A pair of bells is another option.

After a warm-up of choice set your timer and go.

Do a single rep every 20sec. Heavy and unrushed, like chopping a tree with an axe…

During the rest periods shake the tension out of your limbs with fast and loose drills and breathe deep focusing on complete exhalations.

Carry on until you hit any one of these StrongFirst Stop Signs:

Speed drop-off
Technique change
Talk test failure before a set
Muscle burn and/or congestion

Do the above A+A protocol twice a week and build up to 30-40min.

In a recent post on our forum entitled “The Best All-Around Training Method EVER”—6 months in, I’d say YES!!!!!” Don Fannucci reported the results he got from our A+A program Kettlebells StrongFirst:

I’m feeling bulletproof and the folks I’m training with, young and “old,” are seeing massive gains.

I’m 47 years, old, a former college rower. I started following this program with very slight modifications twice a week. I also train a lot for OCR type stuff on the other days of the week.

After 6 months, some observations:

I’m never exhausted from this—[A+A] is totally aerobic, repeatable, and scalable; I haven’t missed a workout and I’m always looking forward to this.
My endurance with the clean-and-jerk has gone through the roof—I’ve done up to 75 minutes and my heart rate stays well within Maffetone’s guidelines... Today, after not really snatching in a while, at the end of a general workout I did the/StrongFirst 100 rep snatch test with 24kg in 3:22. Felt tired but not exhausted.
I feel like I can run all day, lift very heavy weights whenever I want and physically dominate someone on an athletic field...and this seems to be the consensus of the seven or so folks who have been on this journey with me. For instance, a friend who is a runner (also a kettlebell enthusiast and an OCR guy), 47 years old, just set a PR on a difficult 7.5-mile trail run.
My absolute strength has gone through the roof: I can clean and jerk a 110-pound dumbbell or a “Beast” kettlebell with almost no effort.
Definitely thicker in the shoulders and back.
An athletic carryover is profound; I played hoops for the first time in a number of years and absolutely crushed it. I was moving well, sliding great on defense, and generally running all day...conditioning for that was outstanding (stop start, sprints, etc.) no problem. The folks I’m training with are doing amazing things…my training partner is jumping like he was when he was 18 years old (his words!)
NO injuries or even soreness in anyone.
Basically, everyone is getting better at everything all at once...this is special.

Thanks, Pavel, for such a brilliant program. I’m imagining that if I can do some kind of variation of this for the next ten years, my sixties and beyond will be quite fruitful.

“Get better at everything at once”

with Kettlebells StrongFirst

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Subject: A+A swing protocol and success story