Pavel’s Quick and Dead Sample Session

[@DeanHenry-hm9bd]

Your channel is great ! I’m 65, still a apprentice at kb exercises, but learning some great things on your channel,and I subscribed to your channel too, keep up the great work.

[@Thekettlebelldude]

I’m so glad to hear that you are learning and enjoying this channel. Thanks for the subscription. If you ever have any questions don’t hesitate to ask. God bless!

[@johnnydossantos5873]

Thanks for sharing, now I understand Q&D

[@Thekettlebelldude]

It’s my pleasure. I’m glad this helps.

[@NicolaPrincipe]

I remember i sow you when I bought the book. Now I am going for it and after reading the book this video is super handy! Thank you again!

[@Thekettlebelldude]

Awesome! Enjoy the training.

[@gustavogranha3163]

Excelent, sir! Best regards from Brazil!

[@Thekettlebelldude]

I appreciate you!!

[@jonnyguitara640]

Great content! Thank you, all the best you and your family)

[@Thekettlebelldude]

Thank you very much.

[@robinlantigua8141]

Very nice explanation.

[@Thekettlebelldude]

Thank you!!

[@DanT288]

Just bought the book thank you for this

[@Thekettlebelldude]

Hey, I’m glad I could help. I had to read the book several times and bought the audible to listen to while driving to work just to grasp all that is written. Stay strong!

[@oldgeezerfitnessr.perales7344]

A decent entry level workout......at 68 yrs of age I toss in once a week a swing/ pushup ladder from 20-1..........10 sets of 10 swings/ pushups is a good protocol and I try to cut the rest time down and best my times.....

[@Thekettlebelldude]

Awesome! Stay strong Sir!!

[@AdityaShekharr]

1. if i am start with 16kg, how will I know that its time to move to 20kg? if frequency is 2-3/week 2. is there any minimum number of weeks I must run the plan with a specific wg?

[@Thekettlebelldude]

Good question. Please remember QnD was designed to be used for months and years even. It is recommended to use this program for at least 3 months. I would then retest your self with the next weight size up (8kg jump up). You should be able to perform perfect powerful ballistic swings with over speed eccentrics for 20-30 seconds without loosing power or breaking form. If you can do this then you use that new weight for the next phase of your programs. Have a blessed day.

[@AdityaShekharr]

@@Thekettlebelldude thanks a lot. 12 week then test - change vn i can do for close to 30s.

[@nonobebert7646]

How many sessions is the workout ?

[@Thekettlebelldude]

Hi Nono. Pavel recommends any where from 2 to 5 sessions. 2 is the minimum and 5 sessions is the maximum. 5 sessions equal 100 reps total for each exercise.

[@AkulSamartha]

Wow. That was neat. Can you suggest any other exercises which can be incorporated into this protocol.

[@Thekettlebelldude]

Hi Ravi. Yes, Pavel recommends using 1 arm kettlebell swings, and Power pushups. To help give the grip a rest and use more weight you can use 2 Hand Kettlebell swings. You can add a band around your back to add greater essentric loading for pushups. The book mentions that dips could be used in stead of pushups if your shoulders are strong enough. Possibly Viking presses as well (but it can be dangerous if you loose stability). And my favorite ultra minimalist protocol is using only snatches for Q&D.

[@AkulSamartha]

@@Thekettlebelldude Thanks for that elaborate answer Aaron. Very informative. I tried your workout today. I felt so energetic and strong after the workout. I was always sore doing the gym workouts till now.

[@nonobebert7646]

How heavy is the KB ?

[@Thekettlebelldude]

@@nonobebert7646 it was a 32 kg bell.

[@Thekettlebelldude]

@@AkulSamartha My pleasure Ravi. I’m glad you like this type of training.

[@JohnRhodes-lv3rg]

What weight are you using?

[@Thekettlebelldude]

The weight in the video is 32kg/ 70lbs.

[@runguy1098]

Is that 033 or 044?

[@Thekettlebelldude]

@@runguy1098 Experimental plan 033, which became Pavel’s Quick and the Dead’s Swing and Power pushups plan. Thanks for the question.

[@andreasjansson3620]

How many days a week is this routine?

[@Thekettlebelldude]

Hi Andreas, the beauty of the program is that it can be used as a supplement to existing programs such as a powerlifting program, or strength program. It can also be used to allow for your body to recover if you choose to use it as a stand alone program. Either way you choose to use it, Pavel recommends to practice QnD for months and even years. So find a comfortable weekly schedule that you can sustain and use QnD from 2- 4 times weekly, and remember to use the delta 20 principle and alternate volume from 40, 60, 80, 100.

[@roberthodges8261]

Totally a fart at 5:15

[@Thekettlebelldude]

Haha 😆

[@sunriseboy4837]

Tell that kid not to use her teeth as a tool for opening bottles!!!!!!!!

[@Thekettlebelldude]

Haha okay.