Pavel’s The Quick and the Dead Explained.

I briefly explain 2 variations of Pavel Tsatsouline’s The Quick and the Dead protocol. Excluding over speed eccentrics for KB swings.
I go over 5/4 protocol and the 10/2 protocol.
Please pick up a copy and read his book for an awesome and in-depth learning experience for minimalist training!
moveSTRONG virtual coaching is designed for those of you who are looking for a more effective way to train. Addressing movement dysfunction head on, and removing the "brakes" from your goals is our specialty! You don't have to guess what exercises will work for you. We do the work for you by pairing precise moments to your specific goals such as:
- building muscle
- learning kettlebell exercises
- gaining strength
- reducing aches and pains
- playing with your grand children again
We will help you move strong so that you can move often. For online coaching or general coaching questions please feel free to contact:
[e-mail]
DM instagram at @thekettlebelldude
or comment below.
Talk soon.

[@MrDeanmfitz]

Thats so cool how your kid looks up to you so much and wants to do what you're doing.

[@Thekettlebelldude]

Thank you! I hope to always e a good example to her.

[@bryanchrist8876]

I love the dedication to getting the info out there. Even with the baby adding their input. Good coach and even more important, Great dad.

[@Thekettlebelldude]

Thank you so much. My pleasure. My hope is that my daughters learn to love fitness and have fun!

[@bryanchrist8876]

@@Thekettlebelldude keep being the example of what you would like them to see and be.

[@matthewschonsheck6534]

Great explanation! I think this is the most connected I have felt to any workout video. I have 3 kids that love to watch/distract/join. Having them involved can be frustrating at times, but normally very motivating. My younger two ride on my back during the push-ups sometimes.

[@Thekettlebelldude]

Well thank you very much! I’m glad you include your kiddos in you training time. This is a way of life for me too and having my kids/family in the gym with me is great. Thanks for watching.

[@sleevech0kes679]

Just listened to the book on audible and this was really helpful (book doesn't come with a PDF). Thanks for doing this!

[@katif.3694]

Thanks for the explanation. If I found before, I hadn't to by the book... And it's good to have a "motivator-child"👍. Great dad❤️

[@Thekettlebelldude]

My pleasure. Please still read the book. It has a wealth of knowledge form Pavel.

[@really2k1]

Great explanation. And your kid is great! Excellent patience! Daddy said "butt" 😂😂😂.

[@Thekettlebelldude]

Haha thanks! Kids are too funny and make life great 😁

[@masonmoore828]

Aaron, this is super helpful. Thank you for explaining!

[@Thekettlebelldude]

It is my pleasure!!

[@iChefTheImpossible]

Thank you, the book left a little to be desired for me at the end explaining the actual work

[@jcb6936]

Great, clear instruction. Thanks much!

[@Thekettlebelldude]

Thank you. One hand swings can be performed as well. 👍🏼

[@THEDANADIFFERENCE]

Glad I am not the only person who miscounts even when I only gave 5 or 10 reps! This is great. Love the interruptions from the kid - makes me miss having young ones!

[@Thekettlebelldude]

Haha yes thanks! 🙏🏼 I’m usually so focused on technique that I forget to count. My daughter is the best and so entertaining!

[@Nicolas-wp4yg]

Finally someone adresses this! I have massive problems counting reps, because of how much I have to focus on technique and staying in the moment. #multitaskingaintforme 😅

[@PavelKrotovFit]

The kids stole the show. I feel you, as it’s tough to get training done when kids around. Very interesting programme

[@Thekettlebelldude]

Yes haha my daughter definitely stole the show 🤣

[@theodorehawkwood6594]

Great explanation of the program for the more 'visual' learners of the world. I run the snatches version myself, but when I do my next Q&D cycle I plan to use this variant. Love how your kid got into the act here too.

[@Thekettlebelldude]

Thank you 🙏🏼 The Snatch Q&D cycle is definitely fun.

[@jackiej3513]

Thank you! I needed that breakdown!

[@Thekettlebelldude]

I’m glad it helped. Best wishes on your training.

[@steveestes4013]

Thanks for the great instruction. I love simple, single kettlebell workouts.

[@Thekettlebelldude]

My pleasure! It has been over 11 months since I began using quick and dead and I still use it every single week. Thanks for the feedback!

[@JohnRhodes-lv3rg]

@@Thekettlebelldudewhat were your results from doing the program? I have been doing bodyweight stuff at home but I really need to do swings/deadlifts since I work construction and need a strong back.

[@Thekettlebelldude]

@@JohnRhodes-lv3rg I was able to actually put on about 5 pounds of bodyweight which was very hard for me to do. Stronger shoulders, chest, and glutes. The 100 rep snatch test became basically easy (after progressing to the QnD Snatch version).

[@TheAarribas]

Love Kbs and have a kid. TOTALLY HAD TO LIKE. GOOD JOB!

[@Thekettlebelldude]

Thanks man. I really appreciate it!!

[@leeedwards3855]

Just what I’ve been looking for great video thank you

[@Thekettlebelldude]

Thank you for watching. I’m glad you liked the video.

[@leeedwards3855]

Yeah I’ve done it twice now, I’ve a grumpy adductor I want to strengthen and tight hips I’m hoping swings will rectify them

[@JohnRhodes-lv3rg]

My son (5) likes to deadlift a 16kg and punch the heavy bag while I train. My little girl (3) picks the music and has a ten lb plate she picks up and presses overhead. I’m gonna miss training with them when they’re older.

[@Thekettlebelldude]

You sound like an amazing dad!! It is definitely so much fun training with our children. They learn lessons in life that promote positive character development. So awesome 🙌🏼🙌🏼

[@cosmoAntonius]

This is so awesome that your daughter was there with Dad. Hopefully you'll be able to have some good memories when you guys check this out years later. Also, great info on the protocol and solid tips on demo and technique. I learned something about twisting the band for pushups. Also, I've been doing this workout wrong, so I really appreciate the breakdown. My method, 15-20 swings in 45 seconds, then 12 power pushups (no bands) 45 seconds, then one arm KB rows Left 30 seconds, right 30 seconds, shot for 8 each side. With 5 second transitions, its almost 3 minutes. I shoot for 5-8 rounds. But by the third round, the explosiveness drops off. So now, I'm going to use the correct timing. Let's get it!

[@Thekettlebelldude]

I’m glad you enjoyed the video. My daughter was so excited to help me film lol. It will be a treasure for years to come. This protocol is so versatile and can be added to any program you’d like. Great to hear from you.

[@cosmoAntonius]

@@Thekettlebelldude Aaron, I'm going to squeeze it into my very minimal routine; Plan is to keep consistent with an easy morning routine (stretch and 7-min workout), ruck walking in the afternoon, and 2 or 3 sessions of the quick and the Dead. I'm a older guy (45), and I like my build, feel that I have close to your build (but way smaller arms), I'm 170cm, 74kg, and probably 16-18% bodyfat. I'm going to shrink the waste about 2 inches, over the next 3 months. I('d like to be in that 12% bodyfat range. One question, the kettlebell is ballistic, how do you plan on using it as a tool when you're 45 plus? 55, 65? I'm super interested in where you go, and how you're gonna get there. Keep it fluid and keep it strong.

[@olivermuenstedt6759]

I just read the book and was a little bit confused as how to do a Set. This made it perfectly clear. Thank you very much! 🙏

[@Thekettlebelldude]

I’m very glad this video helped. I have a kettlebell snatch version of the same QnD protocol that may help later on as well 🙏🏼

[@olivermuenstedt6759]

@@Thekettlebelldude Wow great! I will check that out too 👍

[@sifzapata93]

Great Dad! thanks for the detail explanation

[@Thekettlebelldude]

Thank you 🙏🏼

[@ohno837]

Well done

[@edgarmadariaga9251]

Great Video thanks!

[@Thekettlebelldude]

My pleasure, I hope it helps!

[@Thekettlebelldude]

Also, once you own the 2 hand swing start using the 1 hand swing.

[@atrain670]

Fantastic breakdown, and your child “director” is adorable , too ..😆

[@Thekettlebelldude]

Lol thank you very much for the kind words 😁

[@MH401QMNT]

Awesome summary!

[@Thekettlebelldude]

MH401QMNT Thanks! Pavel’s book was soo good, but I wanted to explain it to my awesome father in law so he could give it a go 😁🤙🏼🤙🏼

[@rickymackie5492]

Superb mate best instructional video on it I've seen, what would you say was better for endurance and power the 5 or 10 rep sets? I'm guessing 5 for endurance and 10 for power but I've never done the workout? Going to though 👍

[@Thekettlebelldude]

Ricky Mackie Do the 5 sessions for endurance using 10 reps. For power, focus on the over speed eccentrics. In other words make each set faster by pulling the kettlebell back down forcefully. For pushups use a band and try to push yourself almost off the ground. You will build power indeed.

[@aikido15m]

Thank you for sharing. I love the minimalist training like this. All you need to stay fit. Are both these protocols in the book? I like to try the 10/2 protocol. I cant have access to the book here. Do you progress to heavier Bell/push ups when it starts feeling easy? Thanks again and have a wonderful holiday. Stay healthy.

[@Thekettlebelldude]

Hi. Yes both protocols are in the book. As well as a snatch protocol for ultra minimalistic training. I use both weekly. Thanks and I hope you had a great holiday.

[@SimpleHumman]

I looked up the book after seeing a video from you yesterday and it is sold out on Amazon.

[@Thekettlebelldude]

Try purchasing the audio book. After reading the hard copy a few years ago, I later purchased the audio book and listened repeatedly/ obsessively for months.

[@abduljaleel4171]

nicely explained

[@Thekettlebelldude]

Thank you 🙏🏼

[@TXAslingr]

Clearly the Kid is the expert here!

[@chandanchawla2200]

Nice explanation, how do you breathe on the push ups, like you explained for the swings , is there a pattern for the push ups too ?

[@Thekettlebelldude]

Hi thanks for the question. I will add that this variation is with pushups starting from the “Up” position. I recommend breathing sharply in then quickly lowering down and pushing back up holding breath. Right before you fully lock out forcefully exhale through your teeth. At the lockout “up” position, rebreath in repeat.

[@AkulSamartha]

such a simple and clear explaination. Can you suggest whcih all other exercise pairs we could do this style of workout with ? and frequency of workout per week ?

[@Thekettlebelldude]

Thank you! Although Q&D was meant for swings and pushups, or snatches only, I have tried some different exercises and combos that felt great. Some alternate exercises that you could try with similar advantages would be... swings and dips, swings and Military presses, floor bridges and pushups, swings and floor presses.

[@AkulSamartha]

@@Thekettlebelldude Thanks for the additional exercises coach 👍

[@tpharo34]

I received my 44kg; pairs of 24kg KB and going to try this now. 👍 trying to get ready for cert.

[@Thekettlebelldude]

Tim that’s great news. Nothing like getting new KBs to train with. If you need any help or advise for the SFG cert let me know. I’m more than willing to lend a hand.

[@tpharo34]

@@Thekettlebelldude thank you I have started reading the Enter the KB; today I’m going to look into the Simple and Sinister wkout and route these two until my strength is to the point I can snatch 100 reps on the 24kg. Any guidance is much appreciated🤙

[@danielgoers9469]

Keep going, keep going! 😀😀

[@Thekettlebelldude]

Thank you again for the support 🙌🏼👍🏼👍🏼🙏🏼

[@seanmaney516]

It’s all good, Daddy 💪🏿

[@SimplifyFitness]

Great video/ summary. I read The Q&D over 2 years ago - ready to hop on it for a few weeks -and this was a great simplified summary. Thank you!

[@Thekettlebelldude]

Glad it was helpful! Let me know how your experience goes/went. I am currently incorporating QnQ snatch version myself.

[@marcos8435]

Great vídeo. You can mix this with sprints ? like 3 times per week this and 2. sprints? or mixed with another exercise?

[@Thekettlebelldude]

I believe so. I personally have not done that but it seems to be a good exercise to substitute swings with.

[@bobmcclellan9209]

Aaron - I like the minimal aspect and bought the book based on your video. I am often pushed for time. Can I make this a stand alone workout? And with good eating, is it enough to see composition results?

[@Thekettlebelldude]

Yes you definitely can use Q&D as a stand alone ultra minimalist training. You have a hinge except use and a push exercise that elicit great carry over. You hit it in the nail, with proper eating habits you should see changes. Remember form follows function. Start with 3x week and slowly build to 3 or 5 times a week. Always leave reps in the tank and stay consistent. I hope this helps.

[@bobmcclellan9209]

@@Thekettlebelldude - One more question. Better to go as heavy as you can on the bell? I have 24kg and 28kg. Thanks.

[@arikleonidov4934]

Would you mix this program with a 3 day full body KB/bodyweight program? Quick and Dead seems like a good morning routine. With that said, considering the relatively low weights, it doesn't address all aspects of resistance training that I would like to address.

[@Thekettlebelldude]

Arik, mixing this program with other programs is dependent on the person’s goal. If minimalism, simplicity, and transferability to other activities is the goal then this program 3-5 days a week will suffice. I personally still use QnD with double KB complexes, bodyweight movements. I have never used it as a stand alone program. I hope this helps.

[@jarockcho]

What changes have you noticed with this work? Great Explanation

[@Thekettlebelldude]

I actually noticed greater strength in handling heavy swings. My snatches have more power as well. The faster I get the stronger I get. I used this protocol through my wife’s second pregnancy and I had enough energy to get up in the middle of the night every night and feed and change her. It halped me prepare for my SFG cert during the hardest times of having a newborn. It works.

[@interestinglyenough6669]

How do I know if I should use the 5:4 or the 10:2 method. Should I alternate them every couple of weeks ?

[@Thekettlebelldude]

I began using the 5/4 protocol but deviated toward the 10/2 protocol because the benefits for me were more substantial. Fast 10s allowed for more hypertrophy and a continual flow of the set. 5s allowed for more explosion and slightly heavier weight . I’d say, if you are preparing for a fight or any competition were you need to be strong and weigh less, then use 5/4 protocol. If you want to add some muscle use the 10/2 protocol.

[@konstantinhorn5571]

Thanks for the inspiration and the work putting it together. What is the 30 second swing test?

[@Thekettlebelldude]

It is a test to determine the correct kettlebell weight to use for the QnD protocol. Choose/ find the kettlebell you can exert full power for 30 seconds without slowing down. Swing the bell and pull the bell back through the down swing (rather than letting the bell float).

[@konstantinhorn5571]

@@Thekettlebelldude Thank you, brother!

[@NicolaPrincipe]

Hi! Thank you for the clarification! I just read the book and understood you where supposed to perform snatches. :/ Is that incorrect?

[@Thekettlebelldude]

The actual protocol is one hand swings and pushups. There is a ultra minimalist protocol of snatches.

[@NicolaPrincipe]

@@Thekettlebelldude thx I never practiced snatches and never gave a real thought on the Q&D ... I will accomplish the 32kg of simple & sinister and then will give it a try for about 12weeks

[@AzogBolg]

When do I do the 5 rep session and when the 10 ? Do I mix ? Or in separate days ? Great work 💪💪💪

[@Thekettlebelldude]

I would stick to one rep scheme until you feel you have mastered it the move in the the other. 5s build power without adding muscle, 10 build some power but help add muscle, (if you eat well).

[@scottlapier4797]

To add to Strength Corner's recommendation, in the book they mention that to add an element of variance you can roll dice or flip coins for each variable (volume, rep scheme, swing type).

[@andreasjansson3620]

Do you use the same weight on the one arm swing as your two arms swing when doing Q&D

[@Thekettlebelldude]

You would test yourself prior to starting the program. I believe it is a 20-30 second test to see which weigh yields no loss of power. Usually you will use a heavier bell for 2 hand swings.

[@salbohcin]

awesome video. but why are your arms not straight when you do the KB swing?

[@Thekettlebelldude]

Thank you. I prefer to keep a slight bend.

[@carlcas954]

Would you recommend mixing in the simple and sinister on alternate days?

[@Thekettlebelldude]

Yes definitely, but don’t time yourself with simple and sinister. Rest as needed and focus on powerful swings and strong crisp getups.

[@carlcas954]

@@Thekettlebelldudethank you, I appreciate your insight. Keep safe and cool vids btw 💪

[@crx1vtec]

Thx, great info!

[@Thekettlebelldude]

You are more than welcome Sir!

[@Gabbastyle89]

Is this progression of work correct? What to do after finishing it? 5:4 Protocol with Two Handed Swings EMOM every 30 second for 30 minute: Round 1 5 swing Round 2 5 swing Round 3 5 swing Round 4 5 swing Round 5 rest Round 6 rest Round 7 5 push up Round 8 5 push up Round 9 5 push up Round 10 5 push up Round 11 rest Round 12 rest X 5 Round 10:2 Protocol with Two Handed Swings EMOM Round 1 10 swing Round 2 10 swing Round 3 rest Round 4 10 push up loop band Round 5 10 push up loop band Round 6 rest X 5 round 10:2 Protocol with One Handed Swings EMOM Round 1 10 swing left hand Round 2 10 swing right hand Round 3 rest Round 4 10 knuckle push up Round 5 10 knuckle push up Round 6 rest X 5 round

[@Thekettlebelldude]

Yes! You hit it on the nail as far as exercise selection (progressing from 2 Handed swings to 1 hand swings.) There is one last progression that should be the goal. Overspeed essentrics. (1 hand KB swings-Swing the bell, let it float a bit and forcefully pull it back down) (power pushups-start from bottom position and ballistically push-up, let body fall down and catch/reverse before chest hits floor and push back up). Also remember that this protocol was designed to be used almost daily. Some days perform 2 series, other days perform 4 serious, and on others perform 3 series. Occasionally perform all 5 series. Hope this helps.

[@Gabbastyle89]

@@Thekettlebelldude The final progression would be with both exercises performed in plyometric maiera. So plyometric pushups while with the kettlebell how does the swing change? How do I initially determine the weight of the kettlebell? How does it vary as the program progresses? Thanks

[@brianlocal3]

1st) great video, thanks for posting. 2) I have been a fan of Pavel T since Naked warrior and have implemented a lot of his stuff over the years. 3) you do not look like a typical Kettle bell guy as in most are very small and do not look very strong (I’m sure they are) where Pavel looks lean and strong. Did you build your size through KB workouts or did you transition from powerlifting or bodybuilding backgrounds

[@Thekettlebelldude]

Yes Pavel’s work and systems are by far the most genius I’ve come across. I started training very basic bodybuilding style “body part” splits, then began powerlifting in high school and college. I started using kettlebells about 10 years ago and never looked back. I still use barbells, and body weight exercises weekly.

[@brianlocal3]

@@Thekettlebelldude did you ever stick to a strict simple and sinister, Rite of passage or other program of his that calls for basically not doing other lifts?

[@nonobebert7646]

How heavy should you go with the KB ?

[@Thekettlebelldude]

Pavel recommends to test yourself to determine the proper weight first. Start by picking a weight you think you can perform very powerful and perfect reps for 30 seconds straight without loosing gas. If it feels too heavy and you loose power then lower the weight.

[@jakubdebowski5249]

How do I progress with that kind of training

[@Robert-pm1bb]

the weight of the kettlebell i would imagine

[@Thekettlebelldude]

The focus of this type of training is on improving speed. Every time you train using this protocol will be an opportunity to execute crisp swings and perfect pushups. As you get better you will add over speed essentrics to increase the speed of the bell. (Actively pulling the bell down faster). Once you are toying with the weight (possible 3-6 months later) you will need to reassess your 30 second swing test and possibly go up a bell size. I hope this helps.

[@warrenellis1023]

What is Q&D meant to accomplish and do you feel it does?

[@Thekettlebelldude]

QnD helps develop speed strength. For me, it helps me develop a fast rate of force development. On alternate days it complements my heavy strength days. It also helps build loads of stamina when I use it 3-4 times a week. However, I mainly use it as a speed strength day to compliment my strength days.

[@warrenellis1023]

@@Thekettlebelldude I’ve had the book since it’s release, it may be the only pavel book I haven’t read yet 😅 1/3 completed tonight, might replace my variety days with this as I continue ETK/ROP. Thanks for the insight.

[@warrenellis1023]

@@Thekettlebelldude do you have a suggestion as to how long your time between six minute portions should be? I’ve read the book and it doesn’t seem to specify whether you’re to take your time (per usual pavel protocol) or hurry into the next “set.”

[@Thekettlebelldude]

@@warrenellis1023 Yes, the six minute time includes all work and rest intervals. This means that as soon as the the six minutes is up, the next session immediately begins.

[@johngilmore9482]

Someone there stole the show! 🤣👍

[@Thekettlebelldude]

Haha, yes we made this video for her grandpa during the pandemic. I didn’t think so many awesome people would watch. God bless 🙌🏼

[@JasonDooleyGoBucks]

He said BUTT! 🤣

[@Thekettlebelldude]

Haha, I still remember when my daughter said that. 😂🤣

[@user-gl7je2os7c]

"....from thence He shall come to judge the quick and the dead"

[@oldnatty61]

Better to just go back and fourth between swings and push-ups w/out rest and be done in about half the time.

[@Thekettlebelldude]

That is definitely how I used to train. Go hard or go home, leave nothing left in my tank. I have since switched to a anti-glycolic style of training that has allowed me to get stronger, feel better (no more chronic fatigue syndrome)(sore all the time). I can train more consistently without fatigue and sacrifice or power and form. This is why there are prescribed rest intervals. Thanks for the comment 👍🏼

[@oldnatty61]

@@Thekettlebelldude Can't go hard every workout. For me about every 4 day seems to work.

[@deviljon]

The book has a lengthy explanation of why not to do that. The benefit the protocol is designed to give you won't happen as prescribed from going balls to the wall like that.

[@richtiangco5772]

All I gotta say is, " Ho ho ho!'

[@Thekettlebelldude]

Haha

[@joneh9483]

after watching this video I can gladly confirm that I currently want a daughter

[@Thekettlebelldude]

Haha yes, my daughter keeps me on my toes :)

[@silvopalfi3038]

Quick and the dead...and with all joints destroyed...😂

[@Thekettlebelldude]

Super easy program and super easy on the joints.

[@quentindevreese1084]

Hey i do S&S every day and i want to add 2 day of a variante of Q&D (www.strongfirst.com/strong-endurance-in-schools-to-strengthen-the-next-generation/). It's push up and sprinte. My first question is: is it a go idea? (i prepare myself for a SWAT selection, but in belgium the ''DSU'') or the combination of the 2 practice (S&S and Q&D) will have a negative effect? And my seconde question is: what resistance do i have to put for the push up?

[@Thekettlebelldude]

Much respect for preparing for SWAT. Even though I do not know much about you or the requirements of SWAT selection I will only advise to train wisely. Only do as much as you can recover from. The good thing about Q&D is that it does not over tax your body, and is more of a power/speed centered style of training that mixes well with strength training. It you use sprints as one of you exercises then make sure you are allowing your legs/feet to recover from the pounding before your next session. Best wishes on your training 👍🏼👍🏼