johnsgroto91
Level 2 Valued Member
So as a sum up, zone 2 can be incorporated into the same training session as axe? I've 20/30 min axe then 60 min run?
Ideally you would do it on another day.So as a sum up, zone 2 can be incorporated into the same training session as axe? I've 20/30 min axe then 60 min run?
Yes thank you! This is how I've understood it from Pavel's first couple of answers and the book.Ideally you would do it on another day.
2-3 AXE sessions
1-2 Zone 2 sessions
1-3 Strength sessions or something else
Nope. At least not the way it's programmed in Kettlebells StrongFirst (A+A).In Kettlebell Axe Pavel uses only Jerks as an axe. Which makes me wonder is KBSF LCCJs Metal Heart?
When I’m doing 3rxE30sx30minsNope. At least not the way it's programmed in Kettlebells StrongFirst (A+A).
Metal Heart would require more reps or longer work sets and shorter rest breaks. Most likely using 30/30 intervals and similar protocols.
Remember, it qualifies as "serious cardio."
It's the type of training I was using with myself and my coaching clients from 2010-2020ish and especially when I competed in obstacle course races (2011-2017).
I used a lot of 30/30, 20/40, and 40/20 interval circuits.
where could I learn more about Metal Heart from?Nope. At least not the way it's programmed in Kettlebells StrongFirst (A+A).
Metal Heart would require more reps or longer work sets and shorter rest breaks. Most likely using 30/30 intervals and similar protocols.
Remember, it qualifies as "serious cardio."
It's the type of training I was using with myself and my coaching clients from 2010-2020ish and especially when I competed in obstacle course races (2011-2017).
I used a lot of 30/30, 20/40, and 40/20 interval circuits.
Pavel has defined KBSF LCCJ as AXE in this very thread. I asked him a similar question and here is his answer:When I’m doing 3rxE30sx30mins
where could I learn more about Metal Heart from?
So I think you could say that hte last phases shift KBSF a little towards Metal Heart, although primarily being more AXE.The difference between AXE and Metal Heart is blurry.
Type I fibers do all work up to ~25% of max strength.
Type IIA fibers start getting recruited at ~ 25% and IIX ~50%.
At ~80% all available IIX are presumably recruited, which is why it make it the lower border for AXE.
Of course, some type IIX fibers are already recruited and get trained once you pass the 50% mark. Thus, at, say 65%, you are training all your type IIA and some of the IIX.
The reason the Kettlebells StrongFirst C&J protocol is so demanding on cardio is not the predominant use of IIA but the total muscle mass involved in the C&J.
"Metal heart" is also a song by Dimmu Borgir, although not one of their better ones and will only be of any theoretical value to your AXE training if you like listening to that kind of metal music.
Search the site on here for snatch walking, 060, & step up protocolWhen I’m doing 3rxE30sx30mins
where could I learn more about Metal Heart from?
As mentioned above, Strong Endurance seminar, All-Terrain Conditioning seminar, and Pavel's upcoming book (it will be a while).where could I learn more about Metal Heart from?
I would alternate AXE sessions with Swings and Jerks, and then reevaluate after 6 weeks, if this setup seems to make a difference.After reading kettlebell Axe, I started to apply it with my athletes.
Here is my question.
For athletes who need to jump explosively like volleyball players, can we combine kb swing with explosive box jump alternatively or just focus on swing or box jump?
Thank you for your feedback in advance.
For athletes who need to jump explosively like volleyball players, can we combine kb swing with explosive box jump alternatively or just focus on swing or box jump?
Excellent two-part series on Kettlebell AXE from Coach Louka!
Is he endorsed by StrongFirst?Louka's YouTube is a kettlebell goldmine, both in terms of programs and teaching videos.
I was thinking the same thing.Is he endorsed by StrongFirst?
I enjoy hearing him explain books I have bought and paid for however I sometimes wonder if he goes too far in disclosing the content.
I enjoy reading and will happily pay for good books but I wonder if there are folks taking advantage and not helping the original authors.