KETTLEBELL SWINGS & PUSHUPS: A SUPERIOR POWER PROTOCOL?

The Quick and The Dead is an exercise protocol that was developed as a minimalist training program utilizing Kettlebell and Calisthenics. The main goal of the program is to develop pure power using Kettlebell swings and pushups. This is the opposite of most trendy training where you are left on the floor panting and covered in sweat. Power is a skill and this program is set up to allow you to "practice" rather than endure the exercises. The book is detailed in describing the concept of power development/training and utilization, while also being an instruction manual for the exercise program. You are given clear instructions, options, and ways to scale up or scale down your training. 

WORK TO REST RATIO

The quick and the dead protocol calls for a work to rest ratio of 1:3 to 1:5. When training specifically for power, the last thing you want to do is be fatigued or sucking wind. Power is anaerobic, meaning that it is done without oxygen and has a short life. In general, it takes a fair amount of time for power to replenish. In each of the exercises, you will have one minute to do the exercise and recover before the next round. On average, you can expect the repetitions to take 10-20 seconds to complete while you have the rest of the time to recover. This is key to training power versus just training endurance.

EXERCISES INVOLVED

The quick and the dead relies on the single arm Kettlebell swing and pushup or just the Kettlebell snatch to develop power in the upper body and posterior chain. You have two options to develop power in a pulling movement and a pushing movement. The swing is a basic hip hinge/pull movement that has a number of benefits that are anecdotal and scientific.

Many note the Kettlebell swing as having a "what-the-hell effect" because it delivers indirect performance results. The swing is coupled with the standard pushup, which is initiated from the ground. This can be scaled up to a band pushup or scaled down to an elevated or knee pushup, if necessary. Perfect form is vital and will determine what you get out of this program.

The snatch is an alternative exercise that allows you to have a pull and a push all in one explosive exercise. Technique in the snatch is vital for safety and for development of full body power. This can be an ass kicker, but it is a great way to test your power capabilities.

WHO WILL BENEFIT?

This is a program designed to deliver the optimal conditions for power development in the posterior chain and upper body. These areas of the body are instrumental in running, jumping, kicking, fighting, etc. The quick and the dead has been used to a great extent by combat athletes and military personnel for its ability to develop key power attributes in a short time and without leaving the body in a state of prolonged fatigue and recovery.

HOW TO RUN THE PROTOCOL

The program is based on a six minute set. If you choose the swing and the push up, you conduct 10 Kettlebell swings with the left arm immediately at the start and use the rest of the first minute to recover. At the start of the second minute, you immediately do 10 swings with the right arm and recover for the remaining minute. The third minute is free rest time. At the very beginning of the fourth minute, you will do 10 perfect pushups as fast and explosively as possible and rest for the remaining minute. Only perfect form counts here. You will repeat this at the beginning of the 5th minute.

If you are repeating this set, you will have an extra minute to rest before repeating this. This protocol is simple and easy, won't gas you out, but it will demand good form and hard powerful techniques. The idea is to apply power and speed to the techniques to train these qualities. It should take less than 20 seconds to give maximum speed and force during 10 Kettlebell swings. And if the pushups have you feeling like you are going to be jumping off the ground with your hands, use a resistance band to increase the resistance. This is all about being able to apply a lot of force in as little time as possible.