Introduction
In 2023, Pavel printed an article on the StrongFirst weblog elevating the query “Will You Gain More Strength by Varying Your Lifting Speed?” and afterwards printed one other article with examples of utilizing totally different lifting speeds to extend one’s energy within the double kettlebell entrance squat (“The Triple Gear Squat Protocol”). This text outlines how I tailored certainly one of Pavel’s entrance squat protocols to the navy press, and the way it helped me to efficiently press half my body weight.
Topic Background
In October 2023, I signed up for an SFG II certification scheduled for the tip of Might 2024. I had achieved some kettlebell push-presses and jerks previously, so I knew my important venture for the following few months could be to extend my navy press to attain the half-bodyweight press required for the SFG II energy check. On the time I weighed ~82kg and was capable of press 36kg for just a few reps, however the 40kg kettlebell wouldn’t depart the rack place.
Shortly after signing up for the SFG II, I scrolled by the latest articles on the StrongFirst blog, and encountered the “Triple Gear Squat Protocol” talked about above. The article gives two coaching protocols for double kettlebell fronts quats, prescribing squats at totally different speeds: Monday—quick, Wednesday—medium, and Friday—sluggish. Along with lifting pace, the second protocol additionally varies depth (weights used) and quantity (complete reps on a given day).
Speculation
Have you ever ever robotically pictured your self doing workout routines whereas studying about them? After I reached the underside of the article, I noticed that I had pictured myself doing double kettlebell navy presses, as a substitute of the entrance squats described. I began questioning, would this protocol additionally work for the navy press? And will it presumably get me nearer to reaching the half-bodyweight press? I made a decision to do the experiment, utilizing myself because the guinea pig.
The Protocol—Experimental Setup
For his Triple Gear Squat Protocol #2, Pavel lays out a 5-week coaching plan, various lifting pace, depth (weights lifted), and coaching quantity (complete variety of reps) from everyday:
Earlier than beginning the precise coaching protocol, you could decide the coaching weights that correspond to your 4-7 rep max (RM) and your 8-12RM.
Experiment #1—Double Kettlebell Army Presses
I used to be capable of strict press two 32kg kettlebells for five reps and two 24kg kettlebells for 10 reps. Because of this, my 5-week coaching plan seemed like this:
For instance, on my first day of observe, I pressed two 24kg kettlebells, 3 reps for 3 units and one single rep to get to the ten repetitions complete. I attempted to press as explosively as potential, however with out utilizing momentum or pushing from the legs.
I adopted this program for 5 weeks, often performing some kettlebell swings, snatches, and get-ups on my off days. Usually, I felt I used to be not placing in sufficient work (solely 45 presses per week couldn’t presumably be sufficient, proper?). Due to this fact, after week 5 and an extra time off, I used to be fairly shocked to see the 40kg kettlebell rise from the rack place to a stable overhead lockout, on the left and the proper aspect.
Intermediate Outcomes—In-between Kettlebells
To solidify my features, I did a 6-week cycle of one other favourite kettlebell program of mine, the “Total Tension Kettlebell Complex.” I had achieved this program just a few instances earlier than, all the time receiving energy features in my presses and squats and placing on some muscle. This time was no totally different. After this 6-week cycle, urgent the 40kg kettlebell was nonetheless a problem, however I might do just a few singles with sufficient relaxation between them. My body weight went as much as round 84kg, and I used to be now on the sting between having to press the 40kg or the 44kg kettlebell to move the SFG II energy check (now a superb 4 months out).
At this level I requested myself whether or not I ought to watch my weight loss program for the following few months or work my approach as much as urgent the 44kg kettlebell. In fact, I made a decision to return to the lab and carry out one other experiment.
Experiment #2—Single Kettlebell Army Presses
This time I selected to do single kettlebell navy presses, utilizing the very same set and rep scheme as above however urgent with the left arm and proper arm, one after the opposite. Utilizing this method, I might not do extra reps per set, however the observe classes would take longer, and I must have interaction my midsection and urgent basis (hips and legs) for about twice as lengthy.
Within the preliminary testing, I used to be capable of press a 36kg kettlebell for five reps and 28kg for 10 reps. Due to this fact, my new coaching plan seemed like this:
Observe that the entire reps on a given day have been achieved on the left and on the proper aspect. Because of this, the observe classes turned longer and a bit more difficult.
After following this program for a 5-week cycle, I used to be capable of press the 44kg kettlebell with my proper arm however couldn’t but get it up on my left aspect. Again to the lab.
One Final Experiment
There’s all the time another final experiment…
I retested and reached a 6RM with 36kg and a 12RM with the 28kg kettlebell. I then deliberate out a 3rd cycle of this program. This time, I allowed myself to spherical up the numbers to get even units for a given day, often barely exceeding the prescribed complete variety of repetitions.
5 weeks later, I used to be capable of strict press the 44kg on either side and efficiently handed the SFG II energy check a superb month after (with a body weight of now 87kg).
Outcomes and Dialogue
In conclusion, three 5-week cycles of deliberately urgent quick and sluggish elevated my 1RM navy press from 36kg to 44kg. That is a rise of twenty-two%, achieved in solely 15 weeks of coaching. Moreover, my body weight went from ~82kg as much as ~87kg over the course of 5 months (my physique fats share didn’t change).
In hindsight, I feel consciously urgent sluggish taught my physique the grind of a really heavy press, which is one thing I’ve not practiced a lot earlier than. As well as, attempting to press explosively most probably elevated my energy at first of the press, and helped get the kettlebell out of the rack.
Training navy presses utilizing this protocol was enjoyable. The variations in lifting pace, depth, and quantity saved it attention-grabbing. Though doing single kettlebell presses will increase coaching time considerably, I’d nonetheless advocate this method (experiment #2). The unilateral single kettlebell presses demand extra midsection stability, one thing you’ll want for a heavy navy press try. The presses are nonetheless simply achieved in half-hour and don’t really feel like a exercise, leaving you with sufficient vitality for added observe classes on the off days and even on the identical day.
Outlook and Future Experiments
“Single occurrences that can not be reproduced are of no significance to science”—Popper, 1935, in The Logic of Scientific Discovery.
Due to this fact, it’s now as much as our scientific group, the scholars of energy, to offer this protocol a attempt, replicate this experiment, and validate the outcomes. Please ensure to report your findings.
Lars began coaching with kettlebells in 2018 and attended his first StrongFirst workshop that very same yr. He was instantly hooked, not solely by the kettlebell because the versatile coaching device that it’s, but in addition by the StrongFirst instructing methodology and the group of great those who make up the StrongFirst group. Within the following years, Lars accomplished the Sinister Problem (2022), turned an SFG I teacher (2022), SFB teacher (2023) and SFG II teacher (2024). Lars teaches kettlebell and body weight energy coaching in small teams and presents private coaching classes. You could contact him on Instagram or by way of his teacher profile web page. For his day job, Lars is a scientist with a PhD in biochemistry, working in custom-made manufacturing of recombinant proteins.
