Perform as many sets as possible while remaining as fresh as possible. You will alternate between sets of A1 and A2: Perform a set of C+P’s, then rest. That means there is more demand placed on the body to get stronger, so it does. My preference is always a pair of kettlebells for the intermediate kettlebell user because of the greater systemic strength effect. You can either use a single kettlebell or a pair of kettlebells.
One of the best ways to increase overall body strength is to spend some time with the Clean + Press and the Front Squat. A Simple Strength Program By Geoff Neupert, CSCS, former StrongFirst Master Instructor Geoff has kindly agreed to publish one of his. All of the training plans by StrongFirst’s most experienced instructors fall into these categories. So how do we hammer our fast fibers? There are only three ways: heavy, explosive, or a combination of both. The researchers concluded that, “The results from the current study indicate that modest increases in type 2B skeletal muscle mass can have a profound systemic effect on whole-body metabolism and adipose tissue.” (The emphasis is mine.) A student of Geoff’s, Stacy Clemson, SFG II More great news: you do not have to wait until you have built as much muscle as a Russian weightlifter. Here is Rigert’s typical breakfast: two raw eggs, two steaks with no side dishes, 200g (almost half a pound) of sour cream, a cup of coffee, and mineral water.) (Of course, eating clean will get you ripped faster. And without changing your diet - or going on a diet! How cool is this?” Neupert, who would become our resident fat-loss expert, has commented, “So you don’t have to rely on things like EPOC, otherwise known as ‘the afterburn effect,’ and you don’t have to rely on getting your heart rate up to burn off calories. What is extraordinary about the Japanese study is “… a reduction in accumulated white adipose tissue and improvements in metabolic parameters independent of physical activity or changes in the level of food intake.” (The emphasis is mine.)
Indeed, the Soviet national team had a standard of 6-7% body fat for everyone but heavyweights - and David Rigert, one of the greatest weightlifters of all time, had 4% body fat at a bodyweight of 200-220lbs. Neupert, an accomplished Olympic lifter himself, pointed out how lean weightlifters are - all without the dishonor of aerobics. The Fat Loss Methods of World-Class Weightlifters Co-authored by Geoff Neupert, former StrongFirst Certified Master InstructorĪt StrongFirst we never focused on fat loss-and got it anyway as a side effect of our strength and power focused training until Geoff Neupert, former StrongFirst Master Instructor and the author of excellent online course on double kettlebell training Kettlebell STRONG! came across a study by Izumiya et al.