Special newsletter from Alexey Senart, StrongFirst Certified Master Instructor.
As one would expect, most of my private students come to me to train with kettlebells since they are the best tool to start them on their fitness, health, and longevity journey.
The problem arises when they need to move away from their home gym. Kettlebells may have conquered the fitness world, but logistics is another story. Quite often, while on a trip, finding a gym or fitness room equipped with kettlebells can be challenging. | | Alexey Senart, StrongFirst Certified Master Instructor,
performs his Strength Aerobics program with a dumbbell. | Don’t panic at the thought of being away from your kettlebells, there is good news. Using Strong Endurance™ principles with almost any tool, you may create the training effect. Kettlebells, dumbbells, barbells, bodyweight, sandbags, stones, you name it. If you understand the method, you will be able to adapt to the tool available. This is the application of the “one mind, any weapon” concept taught in the Marine Corps Martial Arts program.
Strong Endurance™ methods (AXE, Strength Aerobics, Q&D, Metal Heart, and Super Slow 2.0) are designed to stimulate your body in certain ways. To deal with that stress, your body increases certain physiological capacities that make you more resilient and healthier, regardless of the tool used.
For example, you can review the original Strength Aerobics article to see how bodyweight skills like the one-arm pushup, pistol, and pullup are put into a Strong Endurance™ style training session. The July 14, 2022, StrongFirst newsletter detailed how the bodyweight jump squat or split jump squat can be used in an A+A format for bodyweight conditioning anytime, anywhere.
However, the kettlebell is still a favorite.
In a recent StrongFirst Forum post, a valued member, Randy Hauer, posted fantastic results from applying the Strong Endurance™ methods: | One of my newer client athletes is a 48-year-old female marathoner who started training with me about nine months ago. She has been on two days a week strength program + 2 days a week of AXE or AGT work for about five months now. (She had never lifted before starting with me, so it took a little bit to get her “pre-strong first.”) Anyway, this last Sunday in London, she knocked 17 minutes off her last marathon outing, which was in October. The October marathon was also a PR effort (5 minutes) after only about eight weeks of basic “learning how” lifting.
Her husband trains with me also… (and) just for giggles, he ran London this past Sunday and did 10 minutes better than his Boston outing. He’s stoked, too. | Randy’s student and StrongFirst Certified Team Leader, Anna Cannington shared a Kettlebell Axe inspired circuit that provides a great example of how to apply these concepts:
Kettlebell Axe inspired circuit, performed OTM: See saw press 3L+3R with a 14kg kettlebell per side Two-arm kettlebell swing 6 reps with 28kg Tactical Lunge 3L+3R with 10lb (knees are grumpy)
Start each movement at the top of each minute, and actively rest between movements. Move the weights briskly, but in control. 30min gets you 10 rounds and 60 reps of each. Session design from my coach Randy Hauer inspired by Pavel Tsatsouline’s book/program Kettlebell Axe.
To learn these methods and the science behind them directly from Pavel, sign up for the last live edition of the Strong Endurance™ seminar in Paris, France, on September 28-29, 2024! | | | | | | |
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