Coffee or No Coffee

Coffee or No Coffee?

In his Book and DVD “Enter the Kettlebell” Pavel tells a story about Coffee or no Coffee.

There was a man in Russia who would walk into the coffee shop and ask for a cup of coffee, the usual answer was “We have no coffee”. This Russian man eventually made his way to America and went to a local coffee shop and asked for a cup of coffee. To his dismay the answer was what type of coffee a latae, mocha, hot, cold etc… The poor Russian could not handle all of these choices and left the coffee shop without any coffee.

What is Pavels point?

In America we have too many exercise choices and we use exercise as a means of entertainment instead of focusing on strength. We have curls for our biceps, leg extensions for our quads etc… Pavels point is we try too many different routines and exercises and we get no where. What we need is FOCUS a Big Push and a Big Pull if we focused on two big lifts we would make more progress and stay more focused. Pavel has written several books with the focus being on a Push and a Pull.

Books
Power to the People
• Deadlift - Big Pull
• Side Press – Press

Enter the Kettlebell
The Program Minimum

• Turkish Get-up (Push)
• Swings (pull)

ETK ladders
Clean and Press ladders (Clean is the pull and the press is your press)

Return of the Kettlebell
Grind Days
• Snatch and Presses (snatch is your pull)

Explosive Block

• Clean and jerks

Simple and effective but most Americans would consider this programming to simple and boring. Strength training is about goals, what are yours? My favorite Acronym is K.I.S.S Keep it Simple Stupid lets not complicate things but instead focus on what works.


Here is my 6 week Clean and Press Plan which I will keep you posted on.
This plan is simple but should be very effective.

Double Bell Clean and Press

Week 1

Day 1 – 6x2 (6 sets x 2 reps) 80% max
Day 2 – 6x3 80% max
Day 3 – 6x2 80% max

Week 2

Day 1 – 6x 4 80% max
Day 2 – 6x2 80% max
Day 3 – 6x5 80% max

Week 3

Day 1 – 6x 2 80% max
Day 2 – 6x6 80% max
Day 3 – 6x2 80% max

Week 4

Day 1 – 5x5 85% max
Day 2 – 6x2 80% max
Day 3 – 4x4 90% max

Week 5

Day 1 – 6x 2 80% max
Day 2 – 3x3 95% max
Day 3 – 6x2 80% max

Week 6

Day 1 – 2x2 100% max
Day 2 – 6x2 80% max
Day 3 – 2x1 105% max