tag:blogger.com,1999:blog-1554610045335563784.post133867253987584718..comments2023-07-30T01:08:02.905+10:00Comments on FIREBIRD PERFORMANCE: KettleBear ProgramAndrew Palmerhttp://www.blogger.com/profile/17599682764152578375noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-1554610045335563784.post-77265034878616833492019-05-28T21:10:56.255+10:002019-05-28T21:10:56.255+10:00Transitioned to this after finding the standard Pr...Transitioned to this after finding the standard Prometheus Protocol too easy with a set of 24s. I had already experimented with supersetting the C&P and Squats, as well as increasing the density by gradually reducing the rest time, a la Vince Gironde principles. That went some way, but Kettlebear was another animal, with potential for greater progression.<br /><br />In the first session, I completed 8 rounds in maybe 15 minutes, making for 24 cleans, 48 presses, and 45 squats... so the overall volume was less than the standard Prometheus but I think the Time Under Tension was far greater. Completing the ladders and transitioning straight into the squats, I really felt my chest get a good pump with the static hold straight off the ladders... and chest work is something I felt was lacking in the original Prometheus, and most Kettlebell programs. Two thumbs up. Will be sticking this out and see where it takes me.<br /><br />Cheers from another Sydney bloke, transplanted overseas. :-)Trev Wilcoxhttps://www.blogger.com/profile/16319659172920438994noreply@blogger.comtag:blogger.com,1999:blog-1554610045335563784.post-74919007678036755752013-08-07T08:38:10.936+10:002013-08-07T08:38:10.936+10:00G'day my Deutsche friend,
No rest between pre...G'day my Deutsche friend,<br /><br />No rest between presses, only cleans, or if you're really good, snatches. <br /><br />Again, press, clean, two presses, clean, three presses clean, then straight into squats, then you rest.<br /><br />And eat as aggressively as you lift.Andrew Palmerhttps://www.blogger.com/profile/17599682764152578375noreply@blogger.comtag:blogger.com,1999:blog-1554610045335563784.post-68002921145258852052013-08-07T04:32:39.418+10:002013-08-07T04:32:39.418+10:00Hallo i am german guy who want to try this program...Hallo i am german guy who want to try this program. But i have a question: is there no rest between the press ladders?<br /><br />Thank you. Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-1554610045335563784.post-4719770205142780282013-07-30T09:33:01.341+10:002013-07-30T09:33:01.341+10:00Hello Andrew, thank you very much for explaining. ...Hello Andrew, thank you very much for explaining. Its good think that I asked otherwise I would have done it wrong. Thanks again. Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-1554610045335563784.post-90470401179401255842013-07-30T05:06:23.196+10:002013-07-30T05:06:23.196+10:00G'day, do one ladder of cleans and presses, th...G'day, do one ladder of cleans and presses, then without rest, straight into a squat set, then rest 1-2mins. <br />So, in the above example you would do;<br />one clean,<br />one press,<br />one clean,<br />two presses,<br />one clean, <br />three presses,<br />squat for five reps,<br />that's one round,<br />rest 1-2mins before next round.<br /><br />It should work great for martial artists. The key is to work hard and aggressively during the session.<br />Andrew Palmerhttps://www.blogger.com/profile/17599682764152578375noreply@blogger.comtag:blogger.com,1999:blog-1554610045335563784.post-73387187517681248682013-07-30T00:56:37.197+10:002013-07-30T00:56:37.197+10:00Hello looks like a great workout. I am a martial a...Hello looks like a great workout. I am a martial artist and I think this is great to build some serious strenght for it and it won't interfere with my mma training.<br />I have a question: do you start with one clean and Pres, then 5 squats, then 2 c & p, 5 squats, 3 c & p, 5 squats and then after some rest start over again with one clean & p etc.? Can you please explain because I don't get it, sorryAnonymousnoreply@blogger.com