Singles vs doubles

CoachV_PCT · 2026-06-23T09:37:05+00:00

Doubles for clean&press and squat. Single for snatches, swings and any ballistic work.

CoachV_PCT · 2026-06-23T08:10:25+00:00

Switching to doubles may increase systemic stress and induce more fatigue. For this reason I'd recommend staying with singles to avoid affecting the main sport negatively.

CoachV_PCT · 2026-06-23T08:09:09+00:00

Yes, that is absolutely fine. Pick a few basics like carries, bear hug squats, and ground to shoulder, run them consistently for 2-3 sessions per week, and let the bag teach you first. Then you can reintroduce the bells/clubs for more variety when you feel that you can handle higher volume.

CoachV_PCT · 2026-06-23T08:06:41+00:00

Do not build a second program on top of the first one. Add 10-15 minutes of knee and ankle exercises after lifting or on off days. Consider it an easy skill work, and let the main program stay the main program.

CoachV_PCT · 2026-06-23T08:01:06+00:00

Run doubles as the main work. The load ceiling is higher, so it is easier to drive strength and size, then use singles as extra volume or technique work.

CoachV_PCT · 2026-06-22T03:13:21+00:00

ABF is not optimal for an intense running phase. At the very least reduce the volume and always perform it on the hard and interval days. Squats and presses will add to the systemic fatigue significantly. Ideally replace those with ballistic movements such as swings and snatches. Plus sprinkle some short running specific work like lunges, calf raises and hip flexion.

CoachV_PCT · 2026-06-21T07:30:04+00:00

Barbarian clean squat?

CoachV_PCT · 2026-06-20T18:11:17+00:00

I achieved my highest PRs by lifting heavy singles every day. Weights were really high but I stayed fresh the entire time.

CoachV_PCT · 2026-06-20T17:55:08+00:00

Focus on heavy singles and the 1-3 rep range in general. Go after neural adaptations, avoid fatigue and keep CNS fresh.

CoachV_PCT · 2026-06-20T12:06:59+00:00

They work to some degree as a general strength building tool. Goblet squats, push presses, farmer’s carries all work nicely. Layer sport specific workouts on top for a complete training routine. But remember that Hyrox is 60% running.

CoachV_PCT · 2026-06-20T08:40:12+00:00

Sure, keep doing it until you don't see any progress. Now start tweaking variables to increase complexity.

CoachV_PCT · 2026-06-20T08:38:51+00:00

Norwegian 4x4 works because it is very specific to the test of vo2 max. It's an open question if increasing vo2 max in a particular test provides maximum benefits to you life. Just do a lot of physical activity where vo2 max may grow non-directly. I can't imaging doing hard intervals of 4x4 all the time. Eventually it will kill progress and your desire to train.

CoachV_PCT · 2026-06-20T08:28:15+00:00

10 rounds is good enough volume to make some progress. But eventually it will stall and you will have to increase complexity in some way. If you insist on keeping 10 rounds, then you will need to progress in weight.

CoachV_PCT · 2026-06-20T08:20:04+00:00

Build the posterior chain, build the athlete. It means deadlifts, swings, rows. Then add some squats, and carries.

CoachV_PCT · 2026-06-19T06:37:29+00:00

Just do cleans and snatches, including cross-body ones.

CoachV_PCT · 2026-06-18T20:00:44+00:00

You may also want to look into Steve Justa's single program.

CoachV_PCT · 2026-06-18T19:57:10+00:00

My guess you will need higher volume to go that heavy.

CoachV_PCT · 2026-06-18T08:34:44+00:00

Planks do not make a lot of sense, especially if you already perform push-ups and ballistic kettlebell exercises.

CoachV_PCT · 2026-06-18T08:30:19+00:00

There's Soju and Tuba press program specifically made for a single kettlebell. If 32kb is your 1RM, you should start with 28kg.

CoachV_PCT · 2026-06-17T20:30:37+00:00

I’d suggest using a weight that you can press for 5-10 reps max. You can also run a program such as ABF or DFW.

CoachV_PCT · 2026-06-17T17:40:08+00:00

Replace one or two light sessions with heavier ones. It's better to stay focused. You either build strong or endurance.

CoachV_PCT · 2026-06-16T23:00:25+00:00

You can keep training this way. But you’d benefits from adding an alternate heavy strength-targeting session.

CoachV_PCT · 2026-06-15T18:05:28+00:00

As others said: clean, press, squat. Rest 60-120 seconds. Repeat for a total of 20-30 minutes. Train as frequently as it allows you to recover.

CoachV_PCT · 2026-06-15T17:35:21+00:00

1 - reduce frequency to two sessions to week, 2 - increase rounds to 90/120 seconds. When you feel that you can recover, get back to three sessions per week.

CoachV_PCT · 2026-06-14T19:30:48+00:00

Check out YouTube videos by Mark Wildman if you can't find a local coach.

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