Author: Fabrice JAEN


A Week of programming.

Kwodapp, approach the training from a lot of scientific angles. Some of them will suits to you, some won’t. But every day is different, sometimes it rains, sometimes the sky is sunny. The best way to see life, is without fighting against odds. Let the natural things flow, and be a part of the Show of Nature. Just Train.

The Concept of the Four Type of contractions: I do a chalkboard on a sheet, with 4 columns, One for Isometric Contraction, one for plyometric, for Concentric and One for Excentric Contractions. Each week, I have to check at least THESE cases One Time.

The Concept of Energetic Pathways. Three main type co-exist in nature. – Phosphagen, very rapid, explosive reps, heavy , Or reps done 1 by 1. We have it, my friend. Glycolytic pathway, stamina- resistance, lactic production… we often fight in this arena. In the end, you have aerobic, the Kwod and the Bwod have some.

The Concept of Variety and Adaptation. You can use the same movement, but change a lot of parameters: the angle, the body position, the starting point of the bar. The Intensity factors: more weight, less rest, more volume. Pause within a set , tempo, cadence.

The Concept of Training Methods : This week , kwodapp users have different Training approach. AGT ( anti- glycolytic Training) , Javorek complex, Tacfit adapted to JOB , Cardio conditioning, Unilateral work, Resistance Training, Tension Training, Ladder death by, Benchmarks, Regressive Range of Motion. We work on unbalanced movements, Amraps, Tempo Gymnastic, Clusters , Fractinated, EMOMS. That’s why , You can’t get bored with Kwodapp Philosophy of Working Out.

JOB, from 46 to 50

Olympic Lifting: What an extraordinary sport. Obviously we snatch, sometimes at least 2 times We cleans. Every day you have a core impact, a kind of Squats or lunges. And of course, we smile, what is life, without it ?

The JOB is a pleasure to program, power, strength and volume. The Barbell is the Queen of all the physical qualities. Barbell Complex, barbell cycling, Heavy, light… what I love, is the research, this week…

EDT: Escalading Density Training, Shotgun Method, Ondulation Cluster, EMOM weightlifting. Hell Squat method. Mtor method.

It sounds Crazy…

And, my friend, some exercises of my week: Cronus squat, zercher lunges, waiter plate lunges, supinated rows, Snatch complex, OHS, Front squat, Arms wrestler curl, Landmine movements.

Together, we have a lot to share, Hope you will like my atypical approach of training. The Zen style The Bar and You, the moment is the key, do I give all I have ? Am I Here and Now ? Strong and Efficient.

Week of Kwod, 46 to 50

The objective of a program, when it’s not personalized, is to cover all a human needs. So the question to answer Is : what do you need as a Man or woman ? Despite of the unique aspect of each individual, what can I do for your health and performance ? Strength, endurance, coordination, flexibility, or mental and physical resistance… Our Job, in terms of our compétences and convictions is to develop skills with appropriate movements.

First, each Kwod, as his : warm up: this week, we worked the posterior chain (goldorak, Good mornings, Y prone ) core (windmill, plank touch) mobility (armbar). Different axes, in rotation, in torsion, with unbalance. With these exercise selection, my goal is to force the body to adapt at any situations functionals and varied.

Second : the assistance work, and the specific bodybuilding . We often use Unilateral movement, to adjust the symetrical differences. Sometimes we vary the Time Under Tension ( TUT) , some workouts this week has required concentration or particular attention. We worked on antagonists muscles, and compensatory movements. Third, a muscle have 4 kind of contraction possibility, and this is a solid part of my training methodology. From the 46 to the 50, you have wods with power (speed and heavy ), and hypertrophy ( mass muscles) too.

And now let’s talk about GS fitness of this week. We have done a lot of basics, compounds movements. Why, is this So important ? The jerk, the Snatch, the Long Cycle participate in the 2 third of the athletic wishes of a Coach. Every athlete need The coordination, résistance, power, and core activation. The essence of Kettlebell Sport, will stimulate your CNS, concentration, willpower, and the pros list is So long… Between the number 46 and 50, we have made 500 snatches, more than a Hundred cleans and pushes, and 300 simple pushes.

In conclusion the GPP of this week, goes from : Amrap of 8 minutes, to explosives complexes with Timecap , from Exclusively leg Wod , to EMOM of 10 minutes with Russian swings and push ups, and some isometric position for muscular résistance .

KWOD … 50 ways to train with Kettlebell or just dumbells.

The 10 most inspirational influence …

1 ) Dan Millman, the Peaceful Warrior, my first inspirational book. A true revelation.
3) Myamoto Musashi, the Greatest warrior
5) The reality warrior, of Seal Fit: Mark Divine.
7) Black To Basics, Street Warrior : Eric Thomas.
9 )Modern Time warrior, the future of mind and spirit: Vishen Lakhiani
2) Arnold Schwarzenegger: success symbol, charisma and will power. Iron warrior.
4) The Chaman warrior, simple and natural. Carlos Castaneda.
6) CrossFit Mind Warrior: Ben Bergeron. Chasing Excellence.
8) Spiritual Warrior, Les Brown.
The 10 Most....
10) Steve Abd El Karim: Booster of Intelligence.

Why should you do Girevoy sport ?

The Girevoy Sport, is an unknown activity. Moreover , his practice is austere, and difficult. Everywhere in the world, this is the Russians who dominate this sport … And unfortunately, it’s sometimes complicated to share informations on different cultures with distant countries. In addition to : our speaking language is different, what is amplify our cultural separation. However this National Sport Tresure, is an athletic jewel , and is scarcity could be his interest.

a little vision of Kettlebell sport


Our sport train the 3 energetics pathways from a different perspective. An athlete abble to move hundreds times, 70% of his bodyweight for 10 minutes without stopping , can considerably increase his Power endurance. He is gaining speed, and in efficiency with motor units contractions . Secondly his regularity is beneficial for developping the skeletal muscles and his coordination.


The Girevik enter in Alpha Zone because the frontal precortex is highly solicited by the kettlebell activity. That’s why the mind goes into a transe, almost meditation state. Unfortunately, several pitfalls will attempt to destabilize you: doubt, inconfort, pain, tiredness and impatience . In consequence The Girevik, dominate his Mental with Détermination.


The Kettlebell sport is no frills. In addition the matérial used is limited. That is why two competition style kettlebells , is enough. Firstly, you don’t need a lot of place. Secondly, the training is possible wherever . And more, the investment is sustainable, and ecologic. One kettlebell for life. And the icing on the Paskha, I can customize my weight so that it blends into the decor.

The GS is therefore an HEALTHY SPORT, idéal, practical, it turns out inexpensive and efficient. This activity is, without any discrimination: athlétic, social or ethnic. To consomme without modération !!