I followed this program for 9 weeks. Only by making push-ups very explosive according to instruction`s given by Luka my pench press max. went from 80kg to 95kg. I dont train pench just wanted to know the effect of fast push-ups. I`m 50 year`s old now, so i`m quite content to this result. Great program 😊
I bought the Q&D book the day it came out and while it is simple, the time factor means that you need to stay mentally focused. Especially with the 5 reps every 30 seconds, you need to be ready to go and have a good visible timer... start a set late and you get way off time for the next sets. In the book, Pavel references "Victor" as the special operator that inspired this program. It is included in the Q&D book as a way to shake things up after doing the written program as directed for a long time. I really like this program and it produces good results for a 30 minute investment.
Just finished my first session on this program. It might be simple, but damn it's actually fun and seemed to do the trick! Going to aim for 4x weekly. Curious to see the effects in a few weeks. Thanks Louka
I tried Q&D for awhile, if I remember right , it’s prescribed intervals were more complicated. I found myself spending more time worrying about the timing than just focusing on the training. Every 90 seconds is a lot more doable. (Though seems closer to A+A
Three years ago, part of my colon exploded. I had three surgeries, a colostomy bag and a weight loss of 16 Kg. I was released from the hospital around the same time as news of a new type of virus sweeping through the city of Wuhan. I was weak, my abdominal muscles had been sliced through, walking was painful due to my back muscles doing all of the work. The red scars made me look like a Freddy Kruger's sparring partner. Thankfully, I started working from home and learning how Zoom worked. After I finished teaching, I went for longer and longer walks (it was an accomplishment when I could walk a kilometer without resting) and bicycle rides. By the middle of summer I could start doing push-ups again without the abdominal pain making me pass out. In September, I had to start going back to work, but thankfully, I was stronger and somewhat pain free. Classes were shortened and I could start using my only kettlebell (12 Kg) which I kept at school. I also started doing push ups between kettlebell sets. One year after my surgery, I was doing 300 alternating swings and 300 push ups 4 days a week. I wanted to keep it up, but the work schedule changed and I had less time to do my routine. I would love to get the time to get into that rhythm again, especially since I bought some heavier kettlebells.
@@joalvarez6252 I'm doing well brotha. My work schedule has changed yet again, and I'm fighting a vicious sinus infection so workouts are on pause for the moment. I had planned to be well on the way to getting ripped by now, but I should be able to get back on that fitness journey in a week or two.
@@plaidchameleon25 Thas wusp man, Never Quit, I hope all turns out well for you! I just picked up 20lb and 25 lb kettlebell, these kbells are the shiet! be safe brotha!
@@shakt77 Thanks for your sympathy. I never really found out why my colon popped. I don't really think my doctors knew either. Of course, I am in Japan and although my surgeon was relatively well-spoken in English, there may have been some things lost in translation.
Sir, thanks very much for this. I am fascinated by all things AGT. As always your channel is highly informative and rooted in realistic fitness, Sisu to you!
I love your content. I appreciate Pavels material and the impact he has had on the fitness world in the west. He essentaily made high end trainjng available to the masses. That said I do find it humorous that in one of his books, I dont recall which one (it was one of gis earlier books), he says that the oush up exercise is a worthless exercise for anyone other than a boxer who woukd benefit from the enduarance aspect that woukd help him to throw a lot if ounches every round. This is of course power pushups but it still makes tou feel like sometirme we mystify things a little too much. Sometimes if we just trust our judgement and experience it will go aomg way. Its similar to his friend who just ran uo thr stairs and did power push ups.
Luismi, he entendido bien? Se hacen 10 swing y descanso hasta el 1.30 donde hago 10 flexiones, y vuelvo a descansar hasta 3 minutos donde empiezo de nuevo?
Thank you. Awesome workout for 30 minutes at a time. At 74, I'm looking forward to getting back to working out after dealing with skin cancers for the last five years. I think I've got my last one. Stopped house sitting for thankless shits, and have not felt so good for 25 years after the divorce and left with a $400 car. Now I live in a woke-free zone, and am getting a life.
Thank you for a great video that explains this clearly. I have read Q& D and have just finished A+A. My question is will Plan 015 help in fat loss? I understand you cannot outrun a bad diet...
In quick and the dead there are some protocols which are snatch only. If we wanted to apply that to the protocol in this video would be it 10 snatches right at 0.00 then 10 snatches left at 90seconds then continue to alternate every 90 seconds? Or is 10 snatches per side too many? Please advise. Many thanks
Probably would only go 15 mins though, which would equal 100 snatches. The book seems to be really big on capping off the power movements at 100 reps for the day.
Looks like a fantastic program! I'm looking for the simplest workouts out there and this totally fits the bill. I do want some clarification - are the exercises done every 90 seconds or do the exercises and wait 90 seconds then progress to the next? I'm hearing do the exercises and then rest for 90 seconds. Thanks!!!
I’m working through a movement program for another 6 weeks and I do some deadlifts/barbell rows 1-2 days a week because a strong back is the most important physical goal I have. I was planning on Q&D for 12 weeks for the mitochondria benefits, then peaking with AXE for 6-12 weeks. Then probably roll through those three again. Did you do any other training in addition to Q&D, like some deadbugs or hanging etc for warm ups or for possible gaps in a minimalist program? Thanks Coach!
Looks like a great program. I am curious if this will have similar or better benefits than the S&S program? The great thing about push ups is the accessibility..if you don't have a kettlebell or your traveling you could easily replace the swings with sprints or jumps. To lessen or increase the resistance for the push ups could you just do an easier or harder variation? For example to make it easier you could do them on your knees with your hips still straight or do the pushups with your hands on a raised surface like a coffee table or even a wall if needed. To make it harder maybe have your feet on a raised surface or even do one arm pushups. One arm push ups might alter the ten reps so that might be an issue.
This is a great video! Tried the workout last night. Coach, I have a question - if the 10 reps don't seem challenging and I can't get an elastic band / heavier kettlebell, can I increase the reps to 15 or 20 within the same timeframe? Or it is important to stick to the 10 reps and increase the weight if needed?
I am 58 years old and love kettlebell swings. It is hard to lift up my body during plank. Is the workout similarly effective if I replace it with hindu pushup? Thank you.
Hi please advise what exercise could replace the kettlebell swings if you wanted to do a pure body weight version for example if u are on holiday and can’t get a kettlebell
can i alternate days for example monday - swings and dips tuesday - swings and dips thursday - one arm swings and push ups friday - one arm swings and push ups ?
Do you know how to do kettlebell/dumbbell swings or similar exercises as a steady state workout that has the same aerobic adaptations as running? I am especially needing low impact exercises that increase heart chamber size, stroke volume, and venous return to treat severe blood pooling and poor circulation.
Just a suggestion. You might run what I have been doing which is to do 4-5 reps of a pull and press, I have chosen double kettlebell clean and jerk every . minute on the minute for as long as you want to make it. You basically vary the number of reps and rest periods until you find a set protocol that allows your heart rate to stay steady where it doesn't rise too high during the active or rest periods. You spike your heart rate, but not too high by limiting the reps, and then you let it come down enough where you are able to go hard for another couple of reps again, but not low enough that you stop the cardio effect. So you stay above the minimum threshold but you also allow for enough rest where your heart rate doesn't get too elevated or stay that way. I have been absolutely loving this. I can use a heavy load where I am challenging my strength while working my cardio all in one short workout, and with the clean and jerk you essentially hit your whole body. I suggest giving it a shot.
Opinion on exchanging regular dynamic push-ups with Hindu or Divebombers (HPUs are my favorite variation...and used to be a part of the Ketllebll warmup Pavel had for RKC book...replaced with the hip bridge, and I still prefer the HPU vs the bridge so Ive been doing both included in the KSS routine and I dig.💪💪) Also, is it do your swings then rest 90 seconds then the pushup then rest 90 seconds and repeat for thirty minutes...I've done it as set the timer for 90s and start it and do your set as fast and correctly as possible resting till the beeper beeps and doing the pushups again resting till the beep and repeating till the thirty minutes is up...
I did plan 015 workout last month on top of rock climbing and hiking. I enjoy it but it still makes me pretty tired and sore even with a light bell. I was rereading Q&D and AXE and thought that maybe I am more of a fast-twitch guy. Maybe I am getting too much into the glycolytic/lactic energy system? I was considering trying the workout with 7 or 8 reps instead of 10 next month. What do you think?
Keep the plan the same, without changing it. If anything , reduce your frequency to 2x a week and then see how recovery goes. Add a 3rd-4th session when you have better recovered. Stay on the plan for at least 12 weeks.
Do you start a clock at the beginning and do the next exercise every 90 seconds? Or you you do the exercise then rest a full 90 seconds before the next one?
Brilliant video. I just wanted to make sure I understood the timing. At the beginning of the video, you said you are doing the movement every 90 seconds which would suggest you start the swing, stop and when you hit the 90-second mark you move on to the next, but at the end of the video you say you are resting for a full 90 seconds between each exercise. I am easily confused.
Question for those who have followed this Plan 015...I am curious if the pushup (10 explosive/power) can be sustained at these prescribed time intervals, if I am just starting this Plan. I suspect I would not be able to do 10 explosive/power pushups past 7-8 minute mark? Is there a recommendation to scale this for beginners, to work my way to 10 explosive/power at the correct intervals? Thank you all in advance.
Just do the pushups with your hands on an elevated surface, like a tablet counter or even a wall, that is high enough where it allows you to get through the full 30 minutes. As your fitness improves move to a lower surface and eventually to the floor.
Thank you Luca!!!, just one last question. I just have one kb at home (20kg). It's not very challenging for me, I'm looking for a 24kg one, but in the mean time, what do you recommend, do hand to hand swing or use the band to add that "extra kg". Thanks a lot ones again for all your help. 😊😊😊
I've been doing 10 swings immediately followed by 10 pushups then rest for a min 1 30 for 30 min. Doing this for 3 weeks now. Should I continue they way I've been doing it or change the routine?
Good on you man but, as I read the book, it said to follow the time protocol. If i got it right: push-ups, wait 90 seconds then swings then rest 90 seconds and so…
I thought it was this:set the time on repeat for 90s do your set as fast and correctly as possible, resting till the timer beeps...the longer the set takes to complete the shorter the rest till the next set...for thitmrty minutes...that's how I've always done this style...other words every 90s on the 90s for 30m!
Great video! A question: is doing less reps (5 x power push-ups for example) also acceptable instead of using the band, if 10 leaves you feeling too gassed? Thanks!
You could add a few sets of squats after this workout. The book says not to train any other power movements for the day, but you could do a couple grinds. Squats and getups are usually what I do after, if I'm feeling like I'm adequately energized and recovered.
OK sounds good. But I only have 20lbs kettlebells. Wife brought it for me. Didn't know. Bless her heart. Lol can I use this to start of with. Then get a 50lb kettlebell? What would be nice wt to go with? Thank you Brother
Great video. Can you shorten the interval time by half? i.e. swings 0:45 then pushups 1:30 etc to cut the overall time in half, i.e. do 100 swings and 100 pushups in 15 minutes? If not, what's the significance of 1:30 intervals?
Do not change the plan. The 3 min. Intervals between sets gives enough time for the CP system to recover between rest. Not challenging enough? Add more power!
This is somewhat different then Q&D. Do you also varying the volume as in Q&D or you do the same volume each workout? Also, do you progress in load when you feel it becomes easy (and how, maybe like in S&S)? Thanks...👍
Hey I just want to express my deep gratitude for your video. I’ve adopted it, I bought the audio book, I bought the kindle book and I got started. I’m 3 weeks in, started slowly, and I can’t believe the progress I’m making with my jiu jitsu.! I’m 65. Thank you!
Is there anyone who does kettlebell swings with spinal issues? I have a disk protrusion/hernia in my lower back, so it's pretty risky to perform a swing. What if I replace KB swings with a kettlebell Romanian deadlift?
@@jonathanroche732 thanks. But what about the kettlebell deadlift? DL movements are not so explosive as swing's and it has more delineated "top" and "bottom" positions, which are controllable. I do Romanian deadlift and seems everything is okay with my back.
I don't trust any gurus or extremely elaborate programs from people who haven't done any research before or just rely on their own experience. This is not your case, I'll start this since now, thanks a lot! Edit. This was hard af, lol.
I'm getting back on the exercise path, I bought a 35 pound kettlebell, I've never used one of these in my 56 years...guys, this is life changing. Louka, thanks for that simple and powerful kettlebell + push-up routine. New subscriber here.
When trainers try to reinvent the wheel and make something simple terribly complicated. All he had to say was do 10 reps of each with a 1m 30 sec rest in between sets for 30 minutes.
It’s nearly 3 years since I read the book, so this may not be accurate, but I think the program is meant for people to supplement other types of training. Such as someone who does a lot of jiu jitsu. They’re getting a sport specific workout already, and this would fill some holes.
