What is A+A Work?
I’m working on a much longer series of posts that explains the theory and biochemistry of anti-glycolytic training (AGT), specifically the A+A training we do.
Here’s a quick post to summarize what we do and why it’s the best way to get strong and train aerobically while always feeling recovered and strong.
In a nutshell, A+A training is done with kettlebell ballistic movements (swings and snatches, usually) with a (relatively) heavy weight for up to five (snatches) or ten (swings) reps for many repeats.
Be sure to have plenty of rest between them to be almost fully recovered - begin the next one strong and end it strong also. The principal is simple: build up high quality heavy volume without chasing it with fatigue.
My favorite are snatches, but since they're so technical I usually stick to swings:
A+A is Alactic Ballistics - lasting around 10 sec + Aerobic recovery - lasting until you’re ready to go strong again:
Some essential points:
you must have really solid technique to begin with and willingness to work on quality in every rep, every repeat, every sessions aiming for mastering the movement
it is not the aim to reduce rest periods over time but rather to let it happen over time
you will get better without trying to get better, in fact pushing yourself to get better will result in the opposite happening.
using a HR-monitor is very helpful to get some biofeedback but don't let it control your training session
pay attention to what your body and breathing sensations feel like - not only from repeat to repeat, but from session to session also, as fatigue accumulates with heavy volume work
it is more of an aim over time to rely by feel to know when ready again
it may be an aim also, to help recovery for instance nose breathing only while resting, shaking the limbs out a bit, walking around, breath counting - fast and loose drills
there should be almost no mental pushing involved - it should be more boring than effortful
it is not about using the heaviest bell possible - a bell for five reps may be a bell one can swing/snatch around 8-10 strongly
hand care is very important, keeping callous short and soft using lotion when needed
one should build up to this kind of volume work - the number of reps in a session sneaks up on you
We do A+A work as a way to get stronger (heavy kettlebells build muscle) and to build your aerobic capacity in a way that doesn’t fatigue you.
My goal is for you to leave the gym every day feeling better than when you walked in. And for you to suddenly realize after a few months that everything else you do is easier. Fitness will sneak up on you.