Article: Quick & the dead

"Once you can do a powerful set of 15-20 explosive pushups, you’ll be ready to tackle Q&D"

davedraper.com: "There are basically 2 training programs and an in-depth explanation of the exercise science and biochemistry behind them. They have worked with this idea for several years with the Strong Endurance Certs.

The "swing/power pushup" program:

• -train 2-3 times a week
• -alternate swings and push ups
• -do a series of 20 reps for each; either 2 sets of 10 or 4 sets of 5
• -rest 30secs between sets of 5 and 1 full minute between sets of 10
• -start a new series every 3 minutes alternating between swings and pushups

Option 1: 0:00 5 swings, 0:30 5 swings, 1:00 5 swings, 1:30 5 swings, 3:00 5 power pushups, 3:30 5 power pushups, 4:00 5 power pushups, 4:30 5 power pushups, 6:00 5 swings, 6:30 5 swings, ....

Option 2: 0:00 10 Swings, 1:00 10 Swings, 3:00 10 power pushups, 4:00 10 power pushups, 6:00 10 Swings, 7:00 10 Swings, ...

• -session volumes can be 40, 60, 80 or 100 reps for swings and power pushups each
• -you use a d6 to determine what your training session looks like (volume, reps, exercises vary)

The "Snatch" program

• -train 2-3 times per week
• -left and right handed snatches are treated as different events
• -do a series of 20 reps for each; either 2 sets of 10 or 4 sets of 5
• -rest 30secs between sets of 5 and 1 full minute between sets of 10
• -start a new series every 4 minutes alternating between left and right hand

Option 1: 0:00 5 left, 0:30 5 left, 1:00 5 left, 1:30 5 left, 4:00 5 right, 4:30 5 right, 5:00 5 right, 5:30 5 right, 8:00 5 left, 8:30 5 left, ...

Option 2: 0:00 10 left, 1:00 10 left, 4:00 10 right, 5:00 10 right, 8:00 10 left, 9:00 10 left, ...

• -session volumes can be 40, 60, 80 or 100 reps TOTAL (sum of both arms)
• -you use a d6 to determine what your training session looks like (volume and reps vary)"