Thanks man! Awesome work and great tuition. I’ve a question, I’m using 24kg and doing simple and sinister, should my next kettlebell be a 28kg or a 32kg? I see your axe program recommends a 32 for men. Thanks
I had been doing HIIT training with kettlebells and bodyweight exercises for many years. I bought Pavel's book and have switched to AXE. I keep the sets low and the weight heavy. I feel great since I've started. I met Pavel many years ago in Seattle. He used to teach 2 classes (abs and stretching) for the Learning Annex. It was awesome to meet him.
"Feel Great..." What activities/work/preparation are you using AXE for? I strive to be above 95% when I pass my military PT Tests and also cycle/hike/hunt/martial arts and wonder how AXE is adding or replacing things in your current lifestyle?
As an average North American woman, Pavel's recommendation for a 24kg (52lb) kettlebell as a starting weight for a one arm swing seems insane! It's taken me months to work up to a 50lb for two-arm swings. A regular (not a muscle mommy/steroid/1980's West German) woman could really hurt themselves taking this advice. Otherwise, absolutely love Pavel's work, and this is a great video!
Understandably. Keep in mind AXE is not a beginner program. Someone working up to this weight should spend months getting there. It's NOT a starting weight, but a weight you OWN and can comfortably Swing, yet be challenged.
To be fair, that is for the simple timeless goal of 10x10 24kg swings while passing the talk test. This progression should take you nearly a year to get to following the stop signs of Simple and Sinister. If you're doing axe, you're not a beginner. Also, it's okay to be a beginner. You have to start somewhere. Enjoy your journey.
Would love to try this out. Got into kettlebells years ago due to Pavel so there is huge respect. I'm also going to try this AXE method with Steel Mace 360s.
I have found this timing to work with bodyweight as well, I have been using the double pump burpee, and was surprised at not feeling the soreness the next day after doing so many but with proper rest in between, sold on this method
SF programming/instructionals are very "military" in style and can seem like they explain in a way that is more about asserting "professional expertise" than clarity IMO. It's part of the brand.
J'adore les livres de Pavel, et tes vidéos explicatives leur rendent pleinement justice. Tu es un communicateur hors pair dans ton champ d'expertise. Très beau travail
Only had a 45lb at home and did 6reps 2 hand for 30 minutes. Was able to maintain my bpm at 135 during rest to to 145 after each set during the whole 30 minutes and burned about 350 calories. Felt i had more gas in tank to do 40 minutes and easily get to 500 calories burned. it didnt even feel that difficult Theres more effort on rowing machine to keep that bpm 30 minutes and thats wothout the added benefit of building strength. This is great. THANK YOU!!
I watched another video of yours , about program 015, and I’m enjoying it. I’m doing it 3x a week, and that’s all I’m doing in those days till I’m completely hooked( even when I’m tired or whatever, it’s been easy to push myself out the door for 2 exercises). I’m trying to decide whether to keep current exercises exclusive, then do 2 other primary exercises as a 2nd block, or find those 2 other exercises, and work them in with ABA BAB schedule. (I’m also rucking, doing knees over toes guy program, including flossing, some pull-ups and ab work on other 3 days , and 1 day of rest.
@@HardstyleKettlebellPro hey, thanks for the reply 😃👍. I’ve been doing KB’s for quite awhile. I did 3 sessions with a 32kg. Today I bumped it up to 36, and didn’t notice much difference in PRE or HR. We’ll see. Thank you for the great content.
This is a fantastic summary of the program. I read the book the science behind the program is quite 'soft' I still enjoy doing these anti-glycotic exercises iron cardio, quick and dead and now kettlebell axe I know there are minor differences but in my opinion they are quite similar and they are very enjoyable to do. In fact I was doing this kettlebell AXE training without having a name for it way before the book came out I was doing OTM heavy swings for 10 minutes before doing my 20 minutes of iron cardio while being mindful of muscle soreness and the talk test
@@fullmerfitmindandbody yeah same thing. They are all about doing short bursts of strength movements and recovering before going for the next round to make sure you are staying in the aerobic zone. A Very known concept for endurance athletes.
@jvm-tv I love AGT work. I've ran cycles of q+d, achieved Sinister, do variants of Iron cardio between programs. I love the strong first stuff. This new book just seems like a cash grab, just my opinion. However, I guess it is valuable for those who don't scour strong first forums and articles.
Great video as usual man🔥. I was wondering if you will do a video about kettlebell training for martial artist or i you have a specific program that you advice. thanks 🙏🏻
Hi Louka. I bought the book and have been praying around (36 kg 2-arm swing 6 reps for 40 minutes). My goal is to improve my running, preparing for a marathon in May. Unfortunately, running was just briefly mentioned in the book. What is your advice? - more reps OTM, so I can adapt my body better to the lactic acid? (6 or 8). Any advice would be appreciated. Thanks
This is a wonderful breakdown of the program! If one has not yet reached the Simple level standard, would it be beneficial still to do this program with a lighter weight kettlebell?
Oh neat, the hand to hand swing is my favorite of the different swing variations (double arm, single arm, hand to hand). Guess Kettlebell AXE is up my alley
Thanks for the great summery-intro for AXE! When combining it with a 3 day/week hypertrophy training, how would you recommend creating the plan? I mean how to program the AXE day, not beeing after a hypertrophy-day? i.e. AXE on monday, hypertrophy on tuesday and then AXE on wednesday again? Does that interfere with the recovery of the hypertrophyday from tuesday?
Im following Q&D snatch protocol MWF. I’ve been working on AGT with double swings (6 reps/ 28+ 24) on Tuesday and Thursday building up to 30 min. Do those 2 protocols work together, since both target type 2X fibers? Thank you.
Really nice breakdown, in going to incorporate this in my training. Question - the heaviest kettlebells i have are 45 lbs, can the exercise be substitutes with a 2 kettlebell exercise? Say double kettlebell clean squat press flow as a rep
For the snatches or single arm swings, are you doing one side per minute or are you doing a switch and performing the wraps on both sides within the minute?
Crystal clear explaination, thanks coach! Would you say it would be a wrong idea to combine this with some HIT training within the same session (performing AXE first, then HIT)? Do you think one could ripe the benefits of both if done during the same workout or should strenght and HIT be performed in different days?
I guess just because I also enjoy that kind of work and I think there is value in excercising different skills (strenght, conditioning, endurance..), ami I missing something?@@HardstyleKettlebellPro
AXE opposes HIIT training, although gives the same benefits and more. I would suggest choosing one over the other and sticking to it for awhile. Also, get the book to get a better understanding of WHY?
Hi Louka, Can this be also performed with bodyweight exercise, such as HardStyle burpees for instance (in case of travelling / no bell available for a while) ? Thanks !
It's basically a version of alactic training. It trains your ability to explode over and over again. Think a wrestler being abel to explode late in the game when he is tired. You can do it with any excersice that is explosive so think plyos, weighted plyos and light kb. I do 4-5 different excercises for my body. For exampel push ups with clap, box jumps, kb jumps, explosive kb drop rows, gorilla rows, fast pullups, banded puldowns, med ball throws to floor for belly and kb swings, light weight push press, landmine presses etc. I do one excercise for 6 seconds, rest 30-35 seconds and repeat for 4 times. After that I have a one minute brake and change excercise. Next week I add one set on every excercise and so on. Number of sets varies between 4-12. Normally I have 2 sessions in an week and deload after 3-4 weeks before I start progressin again. I use it as a complement for bjj. My number of sets is adapted for a coupel of 5 minute matches.
Coach, thank for the video. I could envision complementing AXE practice with some double kettlebell work twice a week, for example 20-30 min of heavy armor building complex, performed in an autoregulated fashion. Good idea?
I like the anti glycolytic training but I have found that it doesn't challenge my cardio enough. I have currently been doing something similar. In one of Pavel's books he says that the maximum number of reps that you can do at maximum output is 10. So my theory is that I should be able to keep myself at the average energy level of about the fifth rep by keeping the reps low and giving enough rest to bring my heart rate down enough to do another set without going over that "10th rep" level but keeping my heart rate enough the entire time to not drop out of a minimum steady state cardio range. I use the double kettlebell clean and jerk. It seems similar to me but I think Pavel's approach allows for a fuller recovery between reps if I'm not mistaken? I find my approach challenges my cardio without burning me out. I'm curious if you would see this as a valid approach and still count as anti glycolytic? I'm also curious why his new program doesn't have a press in it? He usually has 2 exercises, a pull and a press.
Your approach seems ATG. What is your work/rest ratio? AXE is a Minimalist program and he says to combine it with Presses or Get-ups. AXE meant for ballistics because of their Alactic Power nature.
Is it possible to combine different movement patterns in one session? Like a clean and press or clean and jerk to get pushing and pulling? And how do you use both arms, just alternate every set?
Yes you can definitely add C&P to AXE. As guidelines if strength is your focus, do it before Swings. If hypertrophy is your focus, do it after. For AXE Swings, alternating arms every round
Great video. The hardest thing about a program like this is believing that it will work. But in Pavel I trust. I will buy the book and give it a try. Wish me luck comrades.
Question: For the KB Axe program, is that 4 reps per arm EMOM (8 reps total) or do you switch arms every minute? Apologies if I missed it in the video.
With incorporating AXE into other programs, would be be possible to do AXE the same day as a lower body strength day? And if so should it be done before or after the strength work?
Depends on the volume of either. But it's possible. For example: High volume Swings will affect Squats if before. Alternatively, the opposite is also true
Its not a strongfirst book but enter the kettlebell would be my choice. Between program minimum and right of passage it has everything you need to build a good strength base.
They are 2 different routines that can be combined. Yes 2 + 2 sessions is great and this is how I train myself. To learn the difference between each, watch the videos / read the books.
Greetings, Luka. I am limited for some reason to only one 24 kg kettlebell. How would you recommend progressing with the AXE when I'm confidently doing 6 reps for 40 min. I'm not interested in snach, only swing. Go down to 20 min. with 7 reps and increase to 30 min, then 8 and so on to 10 reps for 30 min? Will these adaptations be part of AXE or something else? Or start with dead stop swings? 3 repetitions for 20 min., build up to 30 min. And then reach 5 dead stop swings for 30 minutes. Any suggestions welcome? Thank you!
Hi Sergi, the suggestions with reps increasing are valid. However they are not AXE anymore after surpassing 6 reps. No matter, you can still progress with 24kg!
@@HardstyleKettlebellPro Thank you, Luka! And what about a dead stop swing? Progress to 5 reps for 30 minutes? Set of 5 takes longer but they include a rest/pause. Thanks, best channel ever!
Louka, in a previous comment-question you answered approx. that AXE isn't really appropriate if simple standards ( non-timed) hadn't been achieved previously. Yet in another answer you gave the nod that AXE could be used with a bodyweight ( burpee etc ) format. Is there a contradiction here? Is saying that you should have hit simple standards, as a prerequisite, really saying you'd probably be starting with a 32kg ( or 24kg ). Why couldn't AXE be used down to any level ( lower weights ) of hand-to-hand swing that an individual can manage in that 10-20 window and build from there ( as in any programme )..... Is it designed for higher weights primarily? Great breakdown and series, interesting stuff thanks.
The reason is because Kettlebell practitioners who do not meet the Simple standard will find AXE way too easy because they do produce enough power yet. HOWEVER, the concept can be applied to any power drill. 10 seconds of work/50 sec. rest. Hope this makes sense.
@HardstyleKettlebellPro yes, thanks for answer, if I understand the example of the simple standard is given as a good proxy (rule of thumb) for having the necessary power generation to fully benefit from AXE. But you could take other equivalent ( to the simple standard) ballistic type power generating exercises and apply the method. Makes sense.
Hello!if we adapt the mindset of the kb axe method to our daily training program for example....steel mace 5 left 5 right enom for 20-30 minutes (sets) and also kettelbel swings two hands ,both exercises same day but with axe's mindset ...and the next day clear axe day ...is that correct??
I typically do 100 swings (10 on the min) & 10 getups (no time but around 10min) then finish with 5x5 goblet squats and rows. I use a 40-48kg bell and do this 3-4 times a week. Should I work this in on off days 2x a week?
Try switching to this only 3x a week and see the difference. You will have the same benefits with less soreness and more energy to do other activities.
Awesome---i'll work it in. i also train jiujitsu so this might be a perfect workout for those days---and have a 5 year old who has non stop energy haha@@HardstyleKettlebellPro
AXE combined with other KB programs... If I used AXE to start the day as a metabolic kickstart for 10 min and still wanted to do my other KB workouts (and cardio for cycling and push ups/sit ups/running for military PT Testing) would it interfere or add value?
It's a quick read and I read AXE from front to back before starting the program. Okay, I started about two hours later than if I just went straight to the program. So what?
I'm not sure I understand why lactic acid is "bad." I'm pretty sure it helps to produce pyruvate in the Krebs Cycle, which will produce ATP. Are you thinking of hydrogen Ions and how they are not cleared out of the system fast enough will have the effect that we once thought to be lactic acid? Plus we dont produce a ton of lactic acid during exercise it is primarily lactate.
Its not bad per se, but the accumulation deepens the Glycolitic system. Performance drops and so does recovery. There are other long term side effects as well if this is the primary way of training. For more details and scientific understanding, read the book.
I appreciate your time and response. However, from the misinformation in the video, I feel it's safe to say that I am better off sticking with the understanding I have from my masters in exercise physiology. I'm not trying to be rude, but I have dedicated a lifetime to this craft, and seeing it misrepresented is frustrating.
@@HardstyleKettlebellPro I see thanks. I have both books, but S&S was like 8 years ago. I've never completed Timeless, but was eager and excited about AXE. The Strongfirst Forum also advised me to put it aside and focus on S&S instead though.
@@HardstyleKettlebellProThat is not true. That kind of training has been used for a long time to train unexperienced lifters, because of the benefits you described in the video. Pavel just wants you to buy more of his old books. Pavel even tells you to use RPE as a metric, not the weight!
I really appreciate you breaking this method down, but from a layman’s eyes (myself), this sounds a bit of a waste a of time..I’d love to hear your honest opinion about the AXE.
It's under 30 minutes. Most workouts take 60 min. Not so time consuming. Multiple benefits across athletic qualities. Mainly avoiding fatigue and soreness while keeping power and endurance high.
@@HardstyleKettlebellPro Well since reading pavels new book I now know that simple and sinister is going to age you, give you cancer and destroy your hormones. Practically any Girevoy sport training is bad for your health now. Fascinating! Nevermind that though, lets all build a statue of pavel and worship at his feet.
@@HardstyleKettlebellPro 4-6 reps of relatively low resistance with 45-50 seconds rest in between sets just doesn't sounds like enough stimulus for any significant adoption for a trained person.
@@HardstyleKettlebellPro I don’t need to read the book. The video is terribly inaccurate. I’m happy to outline exactly if you would like, but the way you’re explaining this does not link up with current understanding of physiology.
Amazing video and explanation - thank you coach!
It would be great if you did a follow along video for this. Like you did for the quick and the Dead
Will do!
Thanks man! Awesome work and great tuition. I’ve a question, I’m using 24kg and doing simple and sinister, should my next kettlebell be a 28kg or a 32kg? I see your axe program recommends a 32 for men. Thanks
I can go either way. Try 32.
I had been doing HIIT training with kettlebells and bodyweight exercises for many years. I bought Pavel's book and have switched to AXE. I keep the sets low and the weight heavy. I feel great since I've started. I met Pavel many years ago in Seattle. He used to teach 2 classes (abs and stretching) for the Learning Annex. It was awesome to meet him.
Thanks for sharing!
"Feel Great..." What activities/work/preparation are you using AXE for? I strive to be above 95% when I pass my military PT Tests and also cycle/hike/hunt/martial arts and wonder how AXE is adding or replacing things in your current lifestyle?
Very helpful, thank you!
As an average North American woman, Pavel's recommendation for a 24kg (52lb) kettlebell as a starting weight for a one arm swing seems insane! It's taken me months to work up to a 50lb for two-arm swings. A regular (not a muscle mommy/steroid/1980's West German) woman could really hurt themselves taking this advice. Otherwise, absolutely love Pavel's work, and this is a great video!
Understandably. Keep in mind AXE is not a beginner program. Someone working up to this weight should spend months getting there. It's NOT a starting weight, but a weight you OWN and can comfortably Swing, yet be challenged.
Average north american comment.
To be fair, that is for the simple timeless goal of 10x10 24kg swings while passing the talk test. This progression should take you nearly a year to get to following the stop signs of Simple and Sinister. If you're doing axe, you're not a beginner. Also, it's okay to be a beginner. You have to start somewhere. Enjoy your journey.
You need to put in some years on the plow like a proper Russian lady
Or, you could get stronger before you do this program, it isn't meant for you.
Always high quality content here. Merci Louka !
Glad you enjoy it!
Great video and explanation! Thank you.
Would love to try this out.
Got into kettlebells years ago due to Pavel so there is huge respect. I'm also going to try this AXE method with Steel Mace 360s.
Great video Luka! You are excellent in explaining things!
I appreciate that!
I have found this timing to work with bodyweight as well, I have been using the double pump burpee, and was surprised at not feeling the soreness the next day after doing so many but with proper rest in between, sold on this method
That was an excellent explanation
Interesting! Thanks for introducing this.
My pleasure!
Dude i really love how you do these and break them down. I get so lost with SF programming sometimes. You clear it up instantly. 👏🏻
Thanks man!
SF programming/instructionals are very "military" in style and can seem like they explain in a way that is more about asserting "professional expertise" than clarity IMO. It's part of the brand.
Can you link part one of axe following along program? I love these 🎉thanks for being amazing
This is awesome!!
J'adore les livres de Pavel, et tes vidéos explicatives leur rendent pleinement justice. Tu es un communicateur hors pair dans ton champ d'expertise. Très beau travail
Merci beaucoup!
pro tip: don't do 32kg hand to hand swings in an apartment.
Be careful!!
Go to the balcony
In the apartment the rule is simple: no crazy sh1t please
Only had a 45lb at home and did 6reps 2 hand for 30 minutes. Was able to maintain my bpm at 135 during rest to to 145 after each set during the whole 30 minutes and burned about 350 calories. Felt i had more gas in tank to do 40 minutes and easily get to 500 calories burned. it didnt even feel that difficult Theres more effort on rowing machine to keep that bpm 30 minutes and thats wothout the added benefit of building strength. This is great. THANK YOU!!
We missed you Louka! Nice video as always
More to come!
Great information, thank you for this. I have the book.
Very helpful information. I’m gonna try it out. 😅
Thanks, Coach! Love your content. I am curious, do you do other activities in addition to hardstyle KB’s?
Strenght: Barbell, Bodyweight Recovery: Indian Clubs, Mace
Vraiment excellent et merci .
I watched another video of yours , about program 015, and I’m enjoying it. I’m doing it 3x a week, and that’s all I’m doing in those days till I’m completely hooked( even when I’m tired or whatever, it’s been easy to push myself out the door for 2 exercises). I’m trying to decide whether to keep current exercises exclusive, then do 2 other primary exercises as a 2nd block, or find those 2 other exercises, and work them in with ABA BAB schedule.
(I’m also rucking, doing knees over toes guy program, including flossing, some pull-ups and ab work on other 3 days , and 1 day of rest.
Stay with Plan 015 for at least 12 weeks exclusively
@@HardstyleKettlebellPro hey, thanks for the reply 😃👍. I’ve been doing KB’s for quite awhile. I did 3 sessions with a 32kg. Today I bumped it up to 36, and didn’t notice much difference in PRE or HR. We’ll see. Thank you for the great content.
This is a fantastic summary of the program. I read the book the science behind the program is quite 'soft' I still enjoy doing these anti-glycotic exercises iron cardio, quick and dead and now kettlebell axe I know there are minor differences but in my opinion they are quite similar and they are very enjoyable to do.
In fact I was doing this kettlebell AXE training without having a name for it way before the book came out I was doing OTM heavy swings for 10 minutes before doing my 20 minutes of iron cardio while being mindful of muscle soreness and the talk test
Yeah this just looks like A+A strong endurance stuff
@@fullmerfitmindandbody yeah same thing. They are all about doing short bursts of strength movements and recovering before going for the next round to make sure you are staying in the aerobic zone. A Very known concept for endurance athletes.
@jvm-tv I love AGT work. I've ran cycles of q+d, achieved Sinister, do variants of Iron cardio between programs. I love the strong first stuff. This new book just seems like a cash grab, just my opinion. However, I guess it is valuable for those who don't scour strong first forums and articles.
@@fullmerfitmindandbody agreed 💯
What do you mean by the science being soft?
Great video as usual man🔥. I was wondering if you will do a video about kettlebell training for martial artist or i you have a specific program that you advice. thanks 🙏🏻
AXE is great for MA. Do the H2H Swing + Get-ups
@@HardstyleKettlebellPro thank you man
@@HardstyleKettlebellPro thanks coach
Hi Louka. I bought the book and have been praying around (36 kg 2-arm swing 6 reps for 40 minutes). My goal is to improve my running, preparing for a marathon in May.
Unfortunately, running was just briefly mentioned in the book.
What is your advice? - more reps OTM, so I can adapt my body better to the lactic acid? (6 or 8). Any advice would be appreciated. Thanks
Follow the plan as written. Read the book again to get a better understanding. Trust the process.
This is a wonderful breakdown of the program! If one has not yet reached the Simple level standard, would it be beneficial still to do this program with a lighter weight kettlebell?
Not really
@@HardstyleKettlebellPro thank you
Sounds very similar to Wildman athletica volume cycles
Oh neat, the hand to hand swing is my favorite of the different swing variations (double arm, single arm, hand to hand). Guess Kettlebell AXE is up my alley
Thanks for the great summery-intro for AXE! When combining it with a 3 day/week hypertrophy training, how would you recommend creating the plan? I mean how to program the AXE day, not beeing after a hypertrophy-day? i.e. AXE on monday, hypertrophy on tuesday and then AXE on wednesday again? Does that interfere with the recovery of the hypertrophyday from tuesday?
Should not interfere if it's done before/or in-between hypertrophy days. You might be a little sore , but try it.
Im following Q&D snatch protocol MWF. I’ve been working on AGT with double swings (6 reps/ 28+ 24) on Tuesday and Thursday building up to 30 min. Do those 2 protocols work together, since both target type 2X fibers? Thank you.
Yes, they complement each other well.
Really nice breakdown, in going to incorporate this in my training. Question - the heaviest kettlebells i have are 45 lbs, can the exercise be substitutes with a 2 kettlebell exercise? Say double kettlebell clean squat press flow as a rep
Hi! Try Double Swing for AXE. Clean + Press + Squat would be more "Iron Cardio" (see video)
@@HardstyleKettlebellPro awesome thanks for the clarification, will check out iron cardio as well:)
Are you including both hands in a hand to hand swing as 1 rep? So 4 reps would be 4 left and 4 right? Thanks
No, 4 total.
For the snatches or single arm swings, are you doing one side per minute or are you doing a switch and performing the wraps on both sides within the minute?
One side per minute
Crystal clear explaination, thanks coach! Would you say it would be a wrong idea to combine this with some HIT training within the same session (performing AXE first, then HIT)? Do you think one could ripe the benefits of both if done during the same workout or should strenght and HIT be performed in different days?
Why would you need HIIT?
I guess just because I also enjoy that kind of work and I think there is value in excercising different skills (strenght, conditioning, endurance..), ami I missing something?@@HardstyleKettlebellPro
AXE opposes HIIT training, although gives the same benefits and more. I would suggest choosing one over the other and sticking to it for awhile. Also, get the book to get a better understanding of WHY?
I will, thanks Louka!!@@HardstyleKettlebellPro
Hi Louka,
Can this be also performed with bodyweight exercise, such as HardStyle burpees for instance (in case of travelling / no bell available for a while) ? Thanks !
Yes sir
It's basically a version of alactic training. It trains your ability to explode over and over again. Think a wrestler being abel to explode late in the game when he is tired. You can do it with any excersice that is explosive so think plyos, weighted plyos and light kb. I do 4-5 different excercises for my body. For exampel push ups with clap, box jumps, kb jumps, explosive kb drop rows, gorilla rows, fast pullups, banded puldowns, med ball throws to floor for belly and kb swings, light weight push press, landmine presses etc. I do one excercise for 6 seconds, rest 30-35 seconds and repeat for 4 times. After that I have a one minute brake and change excercise. Next week I add one set on every excercise and so on. Number of sets varies between 4-12. Normally I have 2 sessions in an week and deload after 3-4 weeks before I start progressin again. I use it as a complement for bjj. My number of sets is adapted for a coupel of 5 minute matches.
Coach, thank for the video. I could envision complementing AXE practice with some double kettlebell work twice a week, for example 20-30 min of heavy armor building complex, performed in an autoregulated fashion. Good idea?
I approve
Thanks for the reply 👍
I like the anti glycolytic training but I have found that it doesn't challenge my cardio enough.
I have currently been doing something similar. In one of Pavel's books he says that the maximum number of reps that you can do at maximum output is 10. So my theory is that I should be able to keep myself at the average energy level of about the fifth rep by keeping the reps low and giving enough rest to bring my heart rate down enough to do another set without going over that "10th rep" level but keeping my heart rate enough the entire time to not drop out of a minimum steady state cardio range. I use the double kettlebell clean and jerk.
It seems similar to me but I think Pavel's approach allows for a fuller recovery between reps if I'm not mistaken? I find my approach challenges my cardio without burning me out.
I'm curious if you would see this as a valid approach and still count as anti glycolytic?
I'm also curious why his new program doesn't have a press in it? He usually has 2 exercises, a pull and a press.
Your approach seems ATG. What is your work/rest ratio?
AXE is a Minimalist program and he says to combine it with Presses or Get-ups. AXE meant for ballistics because of their Alactic Power nature.
Seems like this is zone 2 heart rate training for KB’s, good stuff!
In the Hand2Hand swing ..we count 1 rep after swinging from one hand or after making a swing from each the hands?
1 rep = 1 hand
Is it possible to combine different movement patterns in one session? Like a clean and press or clean and jerk to get pushing and pulling? And how do you use both arms, just alternate every set?
Yes you can definitely add C&P to AXE. As guidelines if strength is your focus, do it before Swings. If hypertrophy is your focus, do it after. For AXE Swings, alternating arms every round
What do you think about combining kettlebell axe and power to the people program. I was thinking 3x a week, PTTP followed by 20-30min axe.
That would work well!
Great video. The hardest thing about a program like this is believing that it will work. But in Pavel I trust. I will buy the book and give it a try. Wish me luck comrades.
Question: For the KB Axe program, is that 4 reps per arm EMOM (8 reps total) or do you switch arms every minute? Apologies if I missed it in the video.
4 reps total EMOM
2 each arm
@@omardiangeloarteaga4875 👍
Can you discuss movement between the on the minute? Elaborate
"Fast & Loose" drill to release tension and relax the muscles
With incorporating AXE into other programs, would be be possible to do AXE the same day as a lower body strength day? And if so should it be done before or after the strength work?
Depends on the volume of either. But it's possible.
For example: High volume Swings will affect Squats if before. Alternatively, the opposite is also true
Good morning. I’m just getting started with kettle bells. Which of Pavel’s books is for the beginner? Thanks
Simple and Sinister
Its not a strongfirst book but enter the kettlebell would be my choice. Between program minimum and right of passage it has everything you need to build a good strength base.
What would drive exercise selection for this? E.g., why pick H2H vs snatch vs 2HS? Just preference?
Skill and preference
Sir, so is anti glycolytic an equivalent to zone 2 training but with kettlebells?
Not exactly. It's more like a 100 meter dash with lots of rest.
emom... is that per arm, on snatch for example ... or change over during minute ?
Per arm
What’s the difference between kettlebell and AXE and iron cardio? Can you do them together, axe 2x a week and iron cardio 2x a week?
They are 2 different routines that can be combined. Yes 2 + 2 sessions is great and this is how I train myself. To learn the difference between each, watch the videos / read the books.
Greetings, Luka. I am limited for some reason to only one 24 kg kettlebell. How would you recommend progressing with the AXE when I'm confidently doing 6 reps for 40 min. I'm not interested in snach, only swing. Go down to 20 min. with 7 reps and increase to 30 min, then 8 and so on to 10 reps for 30 min? Will these adaptations be part of AXE or something else? Or start with dead stop swings? 3 repetitions for 20 min., build up to 30 min. And then reach 5 dead stop swings for 30 minutes. Any suggestions welcome? Thank you!
Hi Sergi, the suggestions with reps increasing are valid. However they are not AXE anymore after surpassing 6 reps. No matter, you can still progress with 24kg!
@@HardstyleKettlebellPro Thank you, Luka! And what about a dead stop swing? Progress to 5 reps for 30 minutes? Set of 5 takes longer but they include a rest/pause. Thanks, best channel ever!
Absolutely, that works too!
Louka, in a previous comment-question you answered approx. that AXE isn't really appropriate if simple standards ( non-timed) hadn't been achieved previously.
Yet in another answer you gave the nod that AXE could be used with a bodyweight ( burpee etc ) format.
Is there a contradiction here?
Is saying that you should have hit simple standards, as a prerequisite, really saying you'd probably be starting with a 32kg ( or 24kg ).
Why couldn't AXE be used down to any level ( lower weights ) of hand-to-hand swing that an individual can manage in that 10-20 window and build from there ( as in any programme ).....
Is it designed for higher weights primarily?
Great breakdown and series, interesting stuff thanks.
The reason is because Kettlebell practitioners who do not meet the Simple standard will find AXE way too easy because they do produce enough power yet. HOWEVER, the concept can be applied to any power drill. 10 seconds of work/50 sec. rest. Hope this makes sense.
@HardstyleKettlebellPro yes, thanks for answer, if I understand the example of the simple standard is given as a good proxy (rule of thumb) for having the necessary power generation to fully benefit from AXE.
But you could take other equivalent ( to the simple standard) ballistic type power generating exercises and apply the method.
Makes sense.
I bought the book, but I am NOT ready for it. 😅
Have you any training programmes for KB pentathlon/half pentathlon?
No unfortunately its not my specialty
10x3 sounds a bit like classical weightlifting training
Hello!if we adapt the mindset of the kb axe method to our daily training program for example....steel mace 5 left 5 right enom for 20-30 minutes (sets) and also kettelbel swings two hands ,both exercises same day but with axe's mindset ...and the next day clear axe day ...is that correct??
Looks about right
@@HardstyleKettlebellPro thnx coach!!!
What do you do for warm up and cool down for this?
Anything you want
I typically do 100 swings (10 on the min) & 10 getups (no time but around 10min) then finish with 5x5 goblet squats and rows. I use a 40-48kg bell and do this 3-4 times a week. Should I work this in on off days 2x a week?
Try switching to this only 3x a week and see the difference. You will have the same benefits with less soreness and more energy to do other activities.
Awesome---i'll work it in. i also train jiujitsu so this might be a perfect workout for those days---and have a 5 year old who has non stop energy haha@@HardstyleKettlebellPro
What benefits can we expect to notice after 2-3months? Is there still the WTH efffect with this?
An easier life :) Lmk in 2-3 months
Hi louka. Can I do this protocol with 16 kg doubles?
Yes
If you are combining Kettelbell Axe with S&S how many days would shoot for each?
2 each
AXE combined with other KB programs... If I used AXE to start the day as a metabolic kickstart for 10 min and still wanted to do my other KB workouts (and cardio for cycling and push ups/sit ups/running for military PT Testing) would it interfere or add value?
No problem
lactic acid is in yogurt. You're muscles lactate when you exercise. That's the burn you feel.
Both.
It's a quick read and I read AXE from front to back before starting the program. Okay, I started about two hours later than if I just went straight to the program. So what?
When you day 3 reps. Or 4 reps. Is it each side. Or in total? Thank you
4 total
@@HardstyleKettlebellPro can you go over this thing again it doesn't make sense
Any video course of this ??
Just mine... watch PART 2
Can you do the axe with a clean and jerk?
Yup
I Strength train with kettles 4 days a week can I do this 3 times a week in the morning?
Yes
KBSF Plan next
Do you think this program would work on a rower or maybe box jumps?
Yes
I'm curious as to how one would program this on the row erg. So I can try it out 😅
@@rudyrosas2058 I haven't done it but I was thinking 1 pull on rower = 1KB swing. Then just follow the plan as written substituting the rower?
10 sec. of power work, 50 sec. of rest, guys.
What if you need to strengthen your life protection arts?
?
I consider myself as woman, so I can pass the standart with 24kg.
Good for you lol
4 reps each arm in the same minute or 1 arm each minute????
4 reps same arm per minute
Does he directly quote the studies he is using? I mean: Can I directly go to the primary sources he uses?
Read the book AXE.
@@HardstyleKettlebellPro Sadly, Pavel doesn't provide the full reference. :/
Try asking in the SF Forum
I'm not sure I understand why lactic acid is "bad." I'm pretty sure it helps to produce pyruvate in the Krebs Cycle, which will produce ATP. Are you thinking of hydrogen Ions and how they are not cleared out of the system fast enough will have the effect that we once thought to be lactic acid? Plus we dont produce a ton of lactic acid during exercise it is primarily lactate.
Its not bad per se, but the accumulation deepens the Glycolitic system. Performance drops and so does recovery. There are other long term side effects as well if this is the primary way of training. For more details and scientific understanding, read the book.
I appreciate your time and response. However, from the misinformation in the video, I feel it's safe to say that I am better off sticking with the understanding I have from my masters in exercise physiology. I'm not trying to be rude, but I have dedicated a lifetime to this craft, and seeing it misrepresented is frustrating.
Get the book Kettlebell AXE by Pavel Tsatsouline. Your misunderstanding will be clarified. Well worth your time.
Hi.
AXE sounds less demanding than S&S. Why is S&S a prerequisite then?
Thanks.
Not less demanding , just different. Because in order to get the benefits from this program, you must have a base of experience and strength.
@@HardstyleKettlebellPro I see thanks.
I have both books, but S&S was like 8 years ago. I've never completed Timeless, but was eager and excited about AXE. The Strongfirst Forum also advised me to put it aside and focus on S&S instead though.
It won't take long, brother. Give it about 3-4 months.
@@HardstyleKettlebellPro If it hasn't happened in 8 years I'm not so sure about 4 months. :)
@@HardstyleKettlebellProThat is not true. That kind of training has been used for a long time to train unexperienced lifters, because of the benefits you described in the video. Pavel just wants you to buy more of his old books. Pavel even tells you to use RPE as a metric, not the weight!
I really appreciate you breaking this method down, but from a layman’s eyes (myself), this sounds a bit of a waste a of time..I’d love to hear your honest opinion about the AXE.
It would the most productive time spent, brother. I'm telling you from experience and expertise. Read the book.
I definitely will. Thank you for the reply !
Density training?
Yes
Measurable results?
?
What energy sistem work this ??
Alactic/CP system + aerobic
so whats the benefit of this? seems time consuming
It's under 30 minutes. Most workouts take 60 min. Not so time consuming. Multiple benefits across athletic qualities. Mainly avoiding fatigue and soreness while keeping power and endurance high.
Lactic acid training should be done at some point imo . Cool video tho
I do explain that in the video if you watch the full thing
I will soon . I’m in to 1 hand snatches can do 45kg . Curious what you can do who seems to specialize more
4 reps per hand or 2 reps each hand??
2
@@HardstyleKettlebellPro thanks
Instead of doing 4 reps every minute, how about doing 2 reps every 30 seconds for a more stable heart rate?
Actually, it would be more challenging because you are stopping and starting again. Try it.
Ah yes of course X stands for Type2
"crisp technique" ;)
So this is just Olympic lifting training with kettlebells?
All about branding
Nope...SO MUCH MORE.
More Talks! Below Average!
Why?
Lotta math. Think I’ll just do animal flow. Lot more fun.
Lol
Negative effects of lactic acid! HAHAHAHAHAHAHAHAHA!!!!!!
Lol so what do you know?
@@HardstyleKettlebellPro Well since reading pavels new book I now know that simple and sinister is going to age you, give you cancer and destroy your hormones. Practically any Girevoy sport training is bad for your health now. Fascinating! Nevermind that though, lets all build a statue of pavel and worship at his feet.
Oh the cold snobbiness of some fitness circles. Yikes! Awkward
Lol
Sounds like complete bs.
Why?
@@HardstyleKettlebellPro 4-6 reps of relatively low resistance with 45-50 seconds rest in between sets just doesn't sounds like enough stimulus for any significant adoption for a trained person.
Who said it was low resistance? I use 40kg in training. 32kg 10 x 10 is a prerequisite for this program.
@@HardstyleKettlebellPro Sorry mate i don't consider 6 swings with 40kg KB a difficult task
Pavel is great. However this is terrible science and completely incorrect. Don’t even know where to start with all the mistakes.
Did you even read the AXE book? Pavel based it on lots of science.
Thanks for elaborating . Read the book.
@@HardstyleKettlebellPro I don’t need to read the book. The video is terribly inaccurate. I’m happy to outline exactly if you would like, but the way you’re explaining this does not link up with current understanding of physiology.
@@matthewthehawk1066or you could just try it to see if it works or not.