Subject: Godspeed to Alexey Senart and a kettlebell swing protocol

I was sitting at a Paris bar with Alexey Senart. We were having a conversation in a typical for expats mix of languages, in our case, Russian, English, and French. A curious bartender asked us where we were from. Alexey responded: “I am from around here; Pavel is from California.”

Pavel Tsatsouline and Alexey Senart in Paris

With a heavy heart, I bring you the news that my dear friend and brother-in-strength has passed away.

 

A man’s man, a leader, a quiet professional. A proud and stubborn Russian, an extraordinary human being with values from another century.

 

Spasibo, Comrade Alexey, for wearing a StrongFirst shield on your heart and for everything you have done for advancing our mission!

 

You have recruited many fine people to our cause. You have built StrongFirst France.

 

You were one of our very best teachers of strength.

 

You were a great innovator. Your kettlebell Strength Aerobics is a finest example of anti-glycolytic training.

 

Because strength must go on, in today’s newsletter, we feature another one of Alexey Senart’s AGT protocols, this one for swings.

 

With a heavy kettlebell, perform six sets of three reps of one-arm swings, switching arms every set and progressively reducing rest periods:

0min:00sec—3 reps left

1:00—3 reps right

1:30—3 reps left

2:00—3 reps right

2:40—3 reps left

3:00—3 reps right

As you can see, rest periods start out at 1min, shrink to 30sec, and finally 20sec.

 

Actively rest for a minute or more and start over. Repeat 2-6 times.

 

Twice a week is an optimal frequency for most trainees.

 

The above workload develops high levels of repeat power endurance, improves the body composition and the ability to rapidly adapt to changing metabolic demands, which is vital in combat and team sports.

Alexey Senart, StrongFirst Certified Master Instructor Emeritus

An epitaph for Alexey Senart, StrongFirst Certified Master Instructor Emeritus from 2 Timothy 4:7–8:

I have fought a good fight,

I have finished my course,

I have kept the faith...

Godspeed, brother.

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