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2
By Pavel
ISOMETRICS:
IRON FOSSIL OR SECRET WEAPON?
S cientists dabbled with isometrics, or muscle contractions against stationary objects, as far back as the 1920s.
Then in 1953 German scientists Hettinger and Mller shook the muscle world with their study that concluded that
you can add 5% to your strength a week by pushing or pulling against a stationary object once a day. Just once,
only for six seconds, and at mere two thirds of a max effort!
Weightlifters and martial artists quickly jumped on the bandwagon. The former pushed and pulled empty bars
against power rack pins; the latter tried to tear their black belts apart and pushed through walls with backfists.
Enter the Dragon. point of view. The extent of muscle hypertrophy the Russian Special Ops videos you can see an
depends on the training protocol. Recent studies obvious improvement in a professional kickboxers
But isos went out of fashion around the time of have registered respectable muscle growth from kicks and cage fighters punches after just two days.
disadvantages of
ingeniously simple method: the emergence of of the knee extensors following eight weeks of
anabolic steroidsand the seep of flakiness and isometric training. Increasing the duration of the
isometrics?
trendiness into the fitness world. contractions to a minute and longer, as explained
below, is likely to yield even greater muscle gains
It is time to bring this secret weapon back. if you need them.
Why isometrics?
Suren Bogdasarov (1991), the coach of Russian
5. The ability to maintain high levels of speed- weightlifting legend Yuri Vlasov, lists three
strength during important competitions due to the drawbacks of isometrics. First, they are counter-
fact that isometrics expend a lot less time and indicated for people with high blood pressure and
Prof. Verkhoshansky (1977) lists the six
energy than lifting weights. heart problems. Second, your muscles could lose
advantages of isometrics, slightly paraphrased
their elasticity. The solution is simple: massage your
below.
6. Great for improving and fixing athletic muscles and shake them to relax between sets.
technique. Third, it is easy to lose your sense of exertion.
1. Accessibility of isometrics to everyone.
Bogdasarov recommends varying the intensity of
Quoting Prof. Verkhoshansky, isometrics offer isometric contractions to address this problem, for
Although certain sport-specific applications of
A better opportunity to memorize the proper instance an easy set followed by an all-out set.
isometrics require specialized equipment such as
power racks, generally you can manage with such positions visually and kinesthetically than the
dynamic mode. This makes the isometric method Prof. Alexey Medvedev (1986) urges caution in
mundane items as a wall, rope, stick, doorway, or
especially valuable for teaching and mistake applying isometric exercises to children and
chair.
correction. teenagers. He also warns that strength development
plateaus after six to eight weeks of isometric
2. The ability to train any muscle at very precise
I shall extrapolate on this subtle but extremely training. This is not a problem as you are not
angles.
important point. Let us use the military press as an supposed to train isometrically full time anyway.
example. In order to put up the heaviest weight Go iso for a month or two, then go back to your
A great benefit when you are trying to overcome
safely you need to wedge yourself between the regular strength training. Summer is the ideal time
a sticking point in a lift.
barbell and the ground, every muscle tight. It is not for an isometric only routine.
How often?
3. Great efficiency. an easy skill to learn with a live weight but a piece
of cake with isometrics. Stand inside a doorway, on
In the words of Prof. Yuri Verkhoshansky a stool if necessary, put your hands up against the
himself, a ten minute session of isometric molding, and press. You will naturally tense up Scientists disagree on a lot of things but not on
tensions in specially selected exercises will replace a your legs and waist. Remember that feeling when the frequency of isometric training: daily training is
tiring one hour of weight training. you press a barbell. ideal (Atha, 1981). It does not mean that you
cannot train less frequently; you just will not gain as
4. Insignificant muscle and bodyweight gains The wedge is just as effective for quick moves. I much. According to Hettinger (1961), training
when compared to dynamic exercises. use it to improve my military and law enforcement every other day delivers only 80% of the strength
clients striking technique and power. On my gains of daily training and training once a week
This may or may not be an advantage from your Martial Power: Hard Hitting Combat Secrets from yields only 40%.
How hard?
stretched position and your sticking point. progress. The disadvantage is, you need a gym.
Can I combine
necessary for all-out gains. Hettinger (1961) and Do not hold your breath. Breathe shallow while
keeping your abs hard. I have heard a great
lifting?
not get completely shut until the intensity of the Uechi-ryu karate practitioners: breathe behind the
contraction reaches 50% max. Recall that this shield.
blood occlusion is important for bathing the muscle
in its metabolites for growth. Power breathing is an option if you practice very
brief, 1-3 sec, contractions. You bet. There are many ways of doing it:
should I do?
dynamic work in one exercise. Following is a
you start out with 50% of your max strength and
powerful RKC leg strength exercise that does just
hold it. As you get tired, you will be working
that. It is the kettlebell front squat/renegade pistol
harder and harder to maintain that level of force.
You have choices. If your main focus is strength iso combo.
Just like lifting a 50% 1RM weight for reps.
At what angles?
you will do fewer exercises with more sets. For
instance, powerlifting coach Louie Simmons Squat rock bottom with two light kettlebells in
recommends an isometric bench press program the rack. Shift your weight to one leg and carefully
consisting of three to four sets per position for the extend the other leg forward as if you are getting
Strength gains were thought to be highly joint ready to do a mutant pistol. Stay tight! Tell yourself
total of six positions. Needless to say, after twenty
angle specific, that is limited to the position at that you are ready to explode out of the hole like
some sets you will be in no mood to do much else.
which you train (Gardner, 1963). A new generation Steve Cotter. In a couple of secondsbefore you
of scientists realized that while most gains indeed lose tension! bring your free leg underneath you
If you are after all-purpose strength a variety of
occur at the specific training angles, there is a and extend the other one. Finally retract to the
exercises with fewer contractions per exercise are in
transfer to untrained angles as well. In fact, most front squat position and stand up. That was one
order. Bogdasarovs (1991) routine, popular among
carryover of strength takes place in the range of rep.
Russian martial artists, consists of fourteen
plus-minus twenty degrees from the exercised angle
exercises, each done for two to three sets with one
(Knapik, Mawdsley & Ramos, 1983). Practice the above combo for singles, doubles, or
to two minutes of rest between sets.
triples in place of your usual leg workout for a few
Traditionally, isometric exercises are done in weeks. Do relaxation exercises such as shaking
The important thing is to quit before you get
three positions: near the bottom of the movement, your limbs, leg swings, and loose jogging between
worn out. Verkshoshansky (1977) advises that you
in the middle, and near the top. In the case of the your static sets. Do more relaxation exercises and
wrap up your isometric workout within ten
military press, you would press the bar off your stretch afterwards. I promise you great strength.
minutes!
4
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6
If you are looking for a
SUPREME EDGE
in your chosen sport
seek no more!
The Russian Kettlebell
ChallengeXtreme Fitness
for Hard Living Comrades
Book By Pavel Tsatsouline
#V103
#B15 $34.95 Paperback 170 pages
With Pavel Tsatsouline
Running Time: 32 minutes #B15
Video #V103 $39.95
DVD #DV001 $39.95
PRAISE FOR THE RUSSIAN
B oth the Soviet Special Forces and
numerous world-champion Soviet
KETTLEBELL CHALLENGE
Olympic athletes used the ancient Russian In The Russian Kettlebell Challenge, Pavel Tsatsouline
Kettlebells as their secret weapon for
NOW ON DVD! presents a masterful treatise on a superb old-time training
xtreme fitness. Thanks to the kettlebell's tool and the unique exercises that yielded true strength
astonishing ability to turbocharge physical and endurance to the rugged pioneers of the iron game.
performance, these Soviet supermen
creamed their opponents time-and-time #DV001 Proven infinitely more efficient than any fancy modern
again, with inhuman displays of raw exercise apparatus, the kettlebell via Pavels
power and explosive strength. recommendations is adaptable to numerous high and low
Now, former Spetznaz trainer, international fitness author and nationally-ranked rep schemes to offer any strength athlete, bodybuilder,
kettlebell lifter, Pavel Tsatsouline, delivers this secret Soviet weapon into your own martial artist, or sports competitor a superior training
hands. You NEVER have to be second best again! Here is the first-ever complete regimen. As a former International General Secretary of
kettlebell training programfor Western shock-attack athletes who refuse to be
the International All-Round Weightlifting Association, I
deniedand whod rather be dead than number two.
not only urge all athletes to study Mr. Tsatsouline's book
Get really, really nastywith a commandos wiry strength, the explosive and try these wonderful all-round kettlebell movements,
agility of a tiger and the stamina of a world-class ironman but plan to recommend that many kettlebell lifts again
Own the single best conditioning tool for killer sports like kickboxing, become part of our competitions!John McKean,
wrestling, and football current IAWA world and national middleweight champion
Watch in amazement as high-rep kettlebells let you hack the fat off your
meatwithout the dishonor of aerobics and dieting
Everybody with an interest in the serious matter of body
Kick your fighting system into warp speedwith high-rep snatches and regulation over a lifetime should commit themselves to
clean-and-jerks
Pavels genre of knowledge and his distinct techniques of
Develop steel tendons and ligamentswith a whiplash
power to match writing. Any one of the dozens of suggestions you hit upon
Effortlessly absorb ballistic shocksand laugh as you will pay for the Russian Kettlebell Challenge hundreds of
shrug off the times.Len Schwartz, author of Heavyhands: the
hardest hits your opponent can muster Ultimate Exercise System and The Heavyhands Walking
Go ape on your enemieswith gorilla shoulders and Book!
tree-swinging traps
8
Pavels stuff works period. His methods and his kettlebells that are my
prized possessions are simply the most effective combination by far that
Ive ever encountered in 30 years of training. This tape, like all of Pavels
products, is worth every penny.John Quigley, Hazleton, PA
More Russian
Kettlebell Challenges
25 Evil Drills for Radical Strength
and Old School Toughness
With Pavel Tsatsouline
VIDEO #V111 $59.95
DVD #DV005 $59.95 #DV005
Running Time: 40 minutes
Pavel has done another in the "Russian Kettlebell
excellent job in presenting Challenge", and make them more
challenging drills that will take challenging. Others are ones
your kettlebell practice and fitness you've never seen before. All of
to new heights. Pavels trademark them are "must haves" in your
humor is ever present, and his KB lifting repertoire. All of them
instruction is no-nonsense and, as are tough. There are no namby-
always, well done. Multiple pamby exercises in this video.
camera angles are used, and are Tsatsouline demonstrates the
very helpful in grasping the fine drills with the ease and grace
points of the drills. Pavels normally reserved for an Olympic
flexibility in program design and
instruction is pure gold figure skater, only this guy, who
this video will give you more
detailed and meticulous. There is looks like he was carved out of
to work with. Highly
a tremendous amount of valuable stone, is heaving and hoisting
recommended!Dave
information packed into this 40- kettlebells. I am very satisfied
Randolph, RKC, Louisville, KY
minute tape. Watch and listen with the purchase of the video.
closely, follow Pavels advice, and My kettlebell lifting has already
Pavel Tsatsouline delivers
youll find something remarkable improved from it. More RKC
some outstanding instruction that
in the fitness industry someone definitely will improve my KB
has to be seen to be appreciated.
actually delivering on what might lifting for a long time to come.
Do your self a favor and get this
appear to be the usual marketing
video. The quality is
hyperbole.John Quigley,
what you would expect
Hazleton, PA
of a Tsatsouline video.
The drills are
The video takes you through
demonstrated with adept
some new moves with great detail
skill and perfect
and also revisits some older ones
execution. He is an
with more attention to the finer
example that this stuff
points. This tape will give you
works. 25 drills in this
many more weapons in your
video. Some of them
arsenal of KB exercises. KBs offer
expand on the ones
variety of exercises and great
previously demonstrated
K ettlebell training has taken the fitness world by storm. In just a few
years, there are now thousands of people in the US that are benefiting from
Cullen, RKC, a Green Beret vet and an instructor for a federal agency. Here
is an example of a Man Maker program to ramp up cardio and burn fat:
the brutal benefits of kettlebells. In addition, to everyday men and women,
many athletes from a variety of sports now use kettlebells in their programs. 10 one-arm swings per arm
Top K-1 fighter Bob Sapp recently stated that he uses kettlebell training to
One minute of jump rope
enhance cardio in a recent Muscle & Fitness interview. Welterweight UFC
champion BJ Penn uses kettlebells to ramp up his muscular endurance for 10 one-arm snatches per arm
killer MMA battles. One minute of jump rope
10 two-arm swings
The benefits of kettlebell training having even reached Hollywood as actor One minute of jump rope
Ed ONeill well known for his role as Al Bundy on the hit comedy sitcom
10 one-arm clean-and-jerks per arm
Married With Children (Imagine Al doing KB snatches!) is a big fan of
kettlebell training. Make no mistake about it kettlebell training is not another One minute of jump rope
passing fad. The benefits of kettlebell training are undeniable which is 10 one-arm swings per arm
precisely why many of the top strength coaches in the world such as Coach
John Davies, Christian Thibaudeau, Steve Maxwell, and Wake Forest In the beginning take one-minute breaks after each set. A set in this
strength coach Ethan Reeve have incorporated kettlebells into their athletes program equals one minute of jump rope work followed immediately by a set
training regimens. In this article I am going to go over several ways to of a ballistic kettlebell exercise. As your conditioning improves decrease the
incorporate kettlebells into your training regimen. Lets get started! breaks. Have your athletes work up to ten rounds with a heavy kettlebell and
their conditioning will go through the roof.
10
Mike Mahler is a strength coach and Senior RKC based in
Santa Monica, Ca. He is also the author of the DVD
Mahlers Aggressive Strength For MMA. Mike is available
for seminars around the US and overseas. Visit
www.mikemahler.com for more info.
are working out. Try doing two active recovery kettlebell workouts on your
off days to speed up recovery. For more info on Jeffs video, go to page 23 of
this catalog. The possibilities with kettlebells are endless. One criticism that I have heard
from some people is that kettlebells only come in a few sizes. What happens
when an athlete can do every kettlebell drill with the heaviest kettlebells?
Kettlebell Combination Workouts Good question. However, there are always ways to make kettlebell exercises
more difficult. For example, when you can do standing military presses easily
Yes, you can have your pie and eat it to. There is no need to drop what with a 70lb. kettlebell, try doing a Sots press (press from the bottom of the
currently works for your athletes and do kettlebell only programs (although one kettlebell front squat) with a 70lb. bell or a bottom up press.
there are some benefits of doing that which I will go over next). Coach John
Davies incorporates killer core kettlebells drills such as the Turkish Get-up,
The Windmill, The Push Press, and the Renegade Row into his athletes
training regimens. His excellent book on training for football entitled
Renegade Training For Football reveals several kettlebell exercises that he Workout 1
uses with his football players. Monday & Thursday: Upper Body Emphasis
Wake Forest Strength Coach Ethan Reeve likes to have his athletes warm A-1 Alternating Kettlebell Military Press 5x5
up with the kettlebell clean and the kettlebell snatch before doing barbell A-2 Kettlebell Renegade Row 5x5
cleans and snatches. It is much easier to teach the rapid hip fire movements Work these antagonistic exercises back to back. In other words, do one
with kettlebells and have them carry over to barbells. BJJ champion and set of A-1, wait one-minute and then do a set of A-2. Wait a minute once
strength coach Steve Maxwell likes to combine kettlebell training with again and do another set of A-1. Go back and forth between A-1 and A-2
bodyweight drills and ClubbellsTM. This combination has worked very well until you have completed five sets of both exercises. Wait a minute and
for Steve and his athletes. Finally, RKC Dylan Thomas likes to do some then do:
workouts in the gym and takes his kettlebells along for the ride. After Turkish Get-up 3x3, with one-minute breaks in between each set
knocking off a few sets of bench presses, chin-ups, and deadlifts, Dylan will Guard Attack (alternating floor press) 3x8
bang out some kettlebell snatches and other drills. Dylan has had many of his Hack Squat 3x5 with one minute breaks in between each set
clients do the same with success. The possibilities are endless for combing
kettlebells into your athletes training regimen. Workout 2
Wednesday & Saturday: Lower Body emphasis
Kettlebell Focus Workouts A-1 Double Kettlebell Front Squat 3x8
A-2: Double Kettlebell Swing (Double Snatch is also an option for
With some careful planning and some creativity, you could design a killer those that are proficient at the Double Swing) 3x10
training regimen that revolves almost entirely around kettlebell training. I Same instructions as Workout 1. Wait two minutes and then do:
have done this for my own workouts and many of my clients with excellent
One-arm Windmill 3x5 with one minute breaks in between each set
results. However, rather than convince you that this is a viable approach, I
Double Kettlebell Stomp Jerk: 3x6 with one minute breaks in
will meet you halfway. Try having your athletes do one month of Kettlebell between each set
only training for every three months of regular training.
The one month of kettlebell only training will be a nice change of pace and If you can snatch an 88lb. bell with ease, try snatching two 70lb bells at the
allow your athletes to focus on one thing really well. Your athletes will not same time. Believe me, it is much harder than snatching one heavier bell!
lose strength in other exercises and will most likely come back stronger each When you can do front squats easily with 2 x 88lb. bells, try doing a one-
time. You could have your athletes do kettlebell only workouts during the in legged front squat with two 53lb. bells. My friend and Senior RKC Steve
season of their respective sports. During those periods, athletes generally train Cotter can knock off a rep on one-legged squats with two 70lb. bells and has
with lighter weights and do more maintenance workouts. That is a perfect functional tree trunk legs as a reward.
time to implement some kettlebell focus workouts. Here is an example of a
kettlebell only program that works very well for strength and conditioning: If you still do not think that kettlebell training can
benefit your athletes, feel free to not jump on board.
Instead of taking Tuesday and Thursday off to hang out on the couch and Your competition will be very pleased when they crush
waste time watching TV, have your athletes do some active recovery you on the athletic battlefield!
workouts. Again, check out Jeff Martones H2H video for some great ideas.
A twenty to thirty minute active recovery workout will get the job done.
12
Come to My October 2004 Russian
Kettlebell Challenge Certification
And I Guarantee
to Make You A
Better Man
Or Woman!
Where:
St. Paul, Minnesota
When:
October 1October 3, 2004
Heres what participants had to say about my September 2003 RKC Training:
This training was by far the most superior physical Better conditioning in one weekend than six months in It was one of the best trainings I have ever attended.
training I have ever had.Robert Bersi, Police Officer; Police Academy.Jeff Colon, Deputy Sheriff; Carmel NO, I would say it is the very best EVER. There is no
Springdale, AR. Valley, CA. other training or organization that has the total
performance/fitness package in-house. Cardio, strength,
This has been the best training I have ever received. Outstanding, this is by far the most challenging yet flexibility the RKC training does it all. It truly has to
The physical training I received was tougher then enjoyable experience of my life.Dan Kayser, RKC be experienced to be believed.Brian Erickson,
S.W.A.T. school or any other training seminar I have Instructor; Roswell, GA. Trainer/Exercise Equipment Retail; Loveland, CO.
attended.Michael Johnson, Police Officer; Ellicott
City, MD More valuable, practical, applicable physical exercise
The RKC has been the best most thorough course Ive
knowledge was provided this weekend than in my
ever taken. Everything was extremely functional, and
Outstanding! Nothing that I have ever attended degree and two personal trainer certifications
downloaded as much info as this seminar. I learned combined. It will be of great value to my current and far surpasses all the other physical training Ive had.
more in one weekend about body alignment & body future clients.Garrett Smith, Naturopathic Medical Very well organized with a wealth of information. Was
control than with a 4-year degree in exercise science. Student/Personal Trainer; Tempe, AZ. worth every penny, as this type of info is just not found
Nothing previously that I have attended even comes anywhere else.Christopher M. Giroso, Student
close to the depth & breadth of this workshop.Brad It was the single best seminar I have ever attended in /Fitness Trainer; Newark, DE.
D. Nelson, Personal Trainer; Woodbury, MN. the fitness industry & I have attended many. Great
instruction. There is no better way to learn than hands A life changing physical experience, not only did my
Excellent instructions! Most of my fitness training has on. Rob Smith, Personal Trainer; Prior Lake, MN. flexibility increase, but also my endurance and strength.
been law enforcement related, and most of it has
The instructors are among the elite in the world. Second
sucked! This is the kind of stuff cops should be I am certified ISSA and their quality of instruction to none!Mitch Jackson, Customs Inspector/LMT;
learning.Jim Yankowsky, Police Officer: Tenafly, NJ through this certifying body could not compare with the Humble, TX.
RKC.John Wolf, Personal Trainer; Marina, CA.
Outstanding! The quality of both the training and
instructors exceeded all of my expectations. This course Hands down the best instruction ever for strength
Incredible instructors and a brutal workout. Im
far exceeded my study in preparation for the ACE CPT training. I learned an incredible amount of information
hardcore, and RKC pushed me way out of my comfort
exam and is only challenged by some of my military zone. The trainers will shock you with their talent. about training for strength and power thru kettlebells.
training in terms of practical use. In terms of quality, They are the best in the world.Randy Part, Tennis And more I importantly I actually experienced it for
this course is unmatched.Christopher R Greene, Coach; Santa Monica, CA myself and learned how to teach it.Kurt D. Kindred,
Systems Analyst; Summerville, SC. Correction Officer/SRT Team Leader/Personal Trainer;
This is the best course I have ever taken for physical Hillsboro, OH.
The quality of training was very good and in depth. conditioning.Omar Hakim, Graduate Student; Sioux
Steve Pusker, Physician; Greenville, SC. Falls, SD
14
Look WAY YOUNGER than Your Age
Have a LEAN, GRACEFUL, Athletic-Looking Body
Feel AMAZING, Feel VIGOROUS, Feel BEAUTIFUL
Have MORE Energy and MORE Strength to
Get MORE Done in Your Day
From Russia with Tough Love
Pavels Kettlebell Workout for a Femme Fatale
Book By Pavel Tsatsouline
Paperback 184 pages 8.5 x 11
#B22 $34.95
In Russia, kettlebells have long been revered as the fitness-tool of choice for
Olympic athletes, elite special forces and martial artists. The kettlebells ballistic
movement challenges the body to achieve an unparalleled level of physical conditioning
and overall strength.
But until now, the astonishing benefits of the Russian kettlebell have been unavailable
to all but a few women. Kettlebells have mostly been the sacred preserve of the male
professional athlete, the military and other hardcore types. Thats about to change, as
Russian fitness expert and best selling author PAVEL, delivers the first-ever kettlebell
program for women.
Its wild, but women really CAN have it all when they access the magical power of
Russian kettlebells. Pavels uncompromising workouts give across-the-board,
simultaneous, spectacular and immediate results for all aspects of physical fitness:
#B22 strength, speed, endurance, fat-burning, you name it. Kettlebells deliver any and
everything a woman could wantif she wants to be in the best-shape-ever of her life.
Into sports? Jump higher. Leap further.
Kick faster. Hit harder. Throw harder. Run with And one handy, super-simple toolfinally available in woman-friendly sizesdoes it
newfound speed. Swim with greater power. Endure all. No bulky, expensive machines. No complicated gizmos. No time-devouring trips to
longer. Wow! the gym.
16
Download this tape into your eager
cells and watch in stunned disbelief as your
body reconstitutes itself, almost overnight
From Russia with Tough Love
Pavels Kettlebell Workout
for a Femme Fatale
#V110 With Pavel Tsatsouline
Running Time: 1hr 12 minutes
VIDEO #V110 $29.95
DVD #DV002 $29.95
At one hour and twenty minutes of rock- I know now that I will never walk
The Snatchto eliminate cellulite, firm solid, cutting-edge information, this video is into a gym again - who would? It is
your butt, and give you the cardio- value-beyond-belief. I challenge any woman absolutely amazing how much
workout of a lifetime worth her salt not to be able to completely individual accomplishment can be
transform herself physically with this one attained using a kettlebell. Simply
The Swing to fry your fat and
tape. fantastic. I would recommend it to
slenderize hips n thighs anyone at any fitness level, in any
The Power Breathing Crunch In six weeks of kettlebell work, I lost an sport.
to shrink your waist inch off my waist and dropped my heart rate William Hevener,
The Deck Squat 6 beats per minute, while staying the same North Cape May, NJ
for strength and super-flexiblity weight. I was already working out when I
An incredible exercise to tone your arms started using kettlebells, so I'm not a novice. It is the most effective training tool
and shoulders There are few ways to lose fat, gain muscle, I have ever used. I have increased both
and improve your cardio fitness all at the my speed and endurance, with extra
The Clean-and-Press same time; I've never seen a better one than power to boot. It wasn't even a
for a magnificent upper body this. priority, but I lost some bodyfat, which
The Overhead Squat Steven Justus, Westminster, CO was nice. However, increased athletic
for explosive leg strength performance was my main goal, and
The queen of situps I have practiced Kettlebell training for a this is where the program really
for a flat, flat stomach year and a half. I now have an anatomy chart shines.
back and have gotten MUCH stronger. Tyler Hass, Walla Walla, WA
Combination exercises that wallop you Samantha Mendelson,
with an unbelievable muscular and cardio Coral Gables, FL
workout
Incredible gains in energy, strength, explosiveness, I've lost an average of 1% body fat per week
power, speed, overall coordination, balance, flexibility Ive lost an average of 1% body fat per week, from about 20 to about 16.
After 6 months, at age 68, I have experienced incredible gains in energy, Love handles gone. From: sebarnes Date/Time 2001-06-20 12:11:11
strength, explosiveness, power, speed, overall coordination, balance,
flexibility, joint mobility, restoration of all ranges of motion, ability to do My biceps grew faster and better
difficult body weight exercises, dramatic increase in overall endurance, from doing KB snatches than they ever did with curls. Just another of the
posture, correction of lower back weakness, completion of the repair of a MANY benefits of doing KBs. From: BigNate Date/Time 2001-11-16
very serious shoulder injury from 6 years ago and far better muscle 14:20:11
definition than ever in my entire life. From: Andy68 Date/Time 2001-11-
20 10:25:53 Kettlebells Rule for Muay Thai Conditioning
I am a Muay Thai boxer and have recently purchased my first kettlebell (3
KBs improved my sparring wks ago). Ive been using it every day for about half an hour. I can't get
I have been only doing the KBs for two weeks. Already, in my sparring enough of it. Benefits so far have been 1. Extremely shortened recovery times
class, I tapped out a guy who's been regularly kicking my butt in the year for all types of martial art exercises (I'm talkin' amazingly short); 2.
that Ive been training at the dojo. I certainly didn't expect to get this far this Impressive muscle growth, especially in the shoulders, back and legs (finally,
fast! From: Ari Date/Time 2001-06-02 20:48:10 functional strength!!). From: mtaibrad Date/Time 2001-09-13 03:05:17
KBs made me even stronger, after 20 years of Olympic lifting I dont want anybody else knowing about KBs
I've been an Olympic lifter for over twenty years...it has kept me strong, Id rather that no one else knows about KBs and Pavel's other programs
athletic and young! Now, I have been turned on to kettlebells, and I am except for those who already know. Why? I want that edge. I want to be the
having a ball with them. It has made my body even stronger after twenty one who can outrun, outlift, outjump, and outlast everyone else. I want it to
years of OL. Do yourself a favor and get a kettlebell or two. From: be my secret weapon! From: WarpedMind Date/Time 2001-12-08
Sbadsaint Date/Time 2001-06-09 05:20:23 01:27:00
This is a small sample from the deluge of similar stories you will find
posted on the www.dragondoor.com Discussion Site
18
STEPH EN MAXWELLS
How Pavel and John twisted the arm of Brazilian Jiu-Jitsu World
Champion Steve Maxwell until he finally, reluctantly, submitted Heres the champions own
and agreed to share his formerly-private and unyieldingly-secret description of what youll get:
workout regimes for TOP DOG, LORD-OF-THE-MAT, Three brief but incredibly intense kettlebell routines
ALWAYS-WIN strength and enduranceusing the astonishing that puts America square in the middle of the Russian
map of kettlebell lifting!
leverage and dynamic, ballistic power of Russian Kettlebells
Each workout is well rounded, blending elements of
kettlebell and bodyweight exercises with the distinctive
style that has established Steve Maxwell as one of
Hey, you dont get to be a two- to offer the world. Heres a man who has dedicated his life todays most popular workout constructionists.
time world champ wrestler and to the Holy Grail of developing the perfect fitness-workout.
supreme athlete by sitting on your And has two world championships in a brutal, brutal art to Workout One
duff all day and fantasizing your prove it. Would ya think thered be a few people out there
way to fitness. Particularly if your whod want what Steve has? Id say! And so did the Evil This workout builds strength, flexibility and
name is Steve Maxwell. When One. endurance. Steve starts with core kettlebell movements
you look up dedicated in the and complements them with key bodyweight resistant
dictionary, youll find yourself So, at the Arnold Classic, Pavel and I sat down to dinner exercises to create the kind of workout that can
staring at a picture of Steve. The and breakfast and dinner with Steve and drubbed him into transform a competitor into a champion.
man is constantly, constantly agreeing to put his hard-won secrets onto tape. Phew! Glad Workout Two
pushing his envelopestriving for it didnt get physical! Fortunately for all of us, the patented
the ultimate physical edge, the honed, rugged, wild-animal, Anglo-Russian gentlemens gang-tackle worked. We got This workout is the stuff of warriors with
dont-mess-with-me body that screams champion from every Steve convinced. movements like the Gladiator and the Turkish Get-up.
Master this routine and your body will be prepared to
cell.
march to any battlefield and then explode into battle.
Those of you who already have Pavels Russian Kettlebell
When Steve heard about Pavels Evil Russian Kettlebells Challenge will appreciate and love the new routines and Workout Three
he leapt at them like a starving leopard. Holy Gamole! His startlingly-intense techniques that Steve has welded together.
This routine begins with Kettlebell Circles and ends
competitors could be heard running for the hills while they In fact, Steve wowed Pavel and all the participants at the
with Kettlebell Swings, but the trick is making it
still had time. And his home town has never been the same Russian Kettlebell Certification Workshop with these same
through the exercises in between. If you do, you get
since. After word got out that Steves cutting-edge Maxercise workouts. Cruel and unusual is definitely the by-word!
dessert.Leg Raises, Brazilian Jiu-Jitsu style.
studio was generating some blistering new fitness stories, it
wasnt long before The Philadelphia Inquirer did a feature Steve and his awesome wife D.C. (also a two-time world Special Bonus Workout
on Steve and the poor fella can barely sleep for the barrage champion in Brazilian Jiu-Jitsu) put this video together at
For survivors; Steve Maxwells Killer Cardio
of eager phone calls. their studio, Maxercise. Theyve done a nice, clean job of
Kettlebell Snatches for Power/Endurance.
presenting the workouts in easy-to-follow fashion, with
But back to my story. You see, Steve has a fatal flaw. Hes flashes of classic humor and a driving pace.
modest. He just doesnt appreciate what a goldmine he has
Steve Maxwell is one of the top
functional conditioning coaches
at work today and Steve
Maxwell's Cruel and Unusual
Kettlebell Exercises is a must for
every athlete who wants the edge
over his competition.
Pavel Tsatsouline, the author
of The Russian Kettlebell
Challenge
Anthony does not fit the typical profile of a "hardcore strength guy" that you RL: Yet at one point you once were 100 pounds overweight. How did that
might expect to see in the pages of MILO. He does not live in the heartland, he does happen? And how did you make a comeback?
not train in his garage, he is not a bricklayer, hay bailer, or boilermaker. On the
contrary, he lives in a small northeastern city a couple of miles from Brown AD: A mix of running a national business, being in an unhappy marriage, eating
University, he trains in his own gym in a gentrified yuppie neighborhood, he speaks junk food, and quitting exercise boosted me from 185 to 285. When I had enough
with a quick, sharp New England accent, and he is an entrepreneur who is never I got a divorce, got out of my business, moved to L.A., and started working with a
without his cell phone or a great new opportunity. trainer. I learned about training and nutrition and started to lose weight and before
long I was back to my old 185.
What's more, Anthony is the kind of guy who shares his success. At his Punch!
gym facility in Providence he puts clients ranging from housewives to professional RL: What sort of training did you do during that time?
boxers through "The Circuit," an ever-changing set of kettlebell and bodyweight
exercises performed in stations against the clock. Anthony claims that The Circuit AD: I was a hardcore Body for Life guy. Really into it, licensed directly by Bill
leaves both him and his clients "ready for anything." Indeed, at the Punch! Open I Philips, the whole deal. Eventually I ended up promoting BFL in Manhattan, Rhode
saw one of his clients, a thin 46-year-old woman with no athletic experience, knock Island, and, of all places, Sweden.
off 88 snatches (40+48) with 12kg, and another 40-year-old housewife put up 53
snatches (30+23) with 16kg. Given that neither of these women had seen a kettlebell RL: What's your opinion of Body for Life today?
until six months earlier, I decided to find out some more about Anthony and his
training methods. AD: Body for Life is good. It gives people structure and motivates them initially.
But after their initial 12-week transformation they reach their goals and their
RL: What do you think is special about kettlebell training? motivation fails. The next 12 weeks is a variation on the same thing, and they get
bored with it.
AD: I don't know. It's just one of those things that once you do, you can't forget
about. I had the same experience with boxing. Body for Life, that you can do for a While I was still living in Sweden and BFLing, I started seeing articles from Pavel
while, then forget about it. Kettlebells are different, they're like a real sport, they [Tsatsouline] in Muscle Media. All of a sudden, here was this guy with a very
match the real mechanics of the body. Not like typical gym training. different emphasis. More emphasis on strength, very different set and rep schemes
from Body for Life, etc. I began following Pavel's articles carefully. Finally, Muscle
The other thing is, kettlebells build real, transferable strength. There was a guy Media published some of Pavel's kettlebell articles, so I decided to try kettlebells.
who survived the Rhode Island nightclub fire in early 2003 -terrible burns and lung They came just at the right time -when I was getting to quit the fitness industry for
20
good. I thought people in the U.S. were looking for a 24-32 kg x 3-5
"magic pill" and didn't want to work. Kettlebell Weighted pullups: 24 or 32 kg
training was different. Pavel didn't promise anything I finish with 40kg windmills. I love weighted
but work, but it was work they found interesting and pullups. The pullup bar I use at Punch! is
fun. So you could say, kettlebells kept me in the fitness suspended from a single chain. It is like Nate
industry right at the moment I was about to leave. Morrisons Rocky bar.
RL: Why did you call your gym Punch!? I have a very free style approach to training. Here
is another example.
AD: The name was inspired by Pavels instruction
at the RKC: Punch up the kettlebell! Pushups: one arm fully extended on a kettlebell,
the other arm sinking into the lat. 5 reps on the
a little paint makes a kettlebell slightly heavier, not
RL: When visiting Punch! I noticed that you do not right, switch the extended arm and do 5 on the
lighter, so maybe they should have been *more* afraid
"dumb down" the exercises in any way. On the left. 5,4,3,2,1 reps alternating sides with no
(laughs). But they arent, they just take to the kettlebells
contrary, you have average people immediately break in between reps.
faster.
perform complicated exercises like windmills, Turkish Renegade rows: 32kg alternating sides;
get-ups, and overhead squats. How did you manage to 10,8,6,4,2. Rest 5 seconds between sets.
RL: What exercises do you have people perform in
go mainstream without selling out? Alternating overhead presses: start with 2/24kg
a typical Punch! Circuit?
KBs overhead. As one arm is pressing, the other
AD: It just came naturally. I found that kettlebells stays up. 5, 4,3,2,1.
AD: It varies a lot. There maybe isnt even a
immediately attracted a very serious type of client. Crush curl: I am doing these to build endurance
typical Circuit. But there are some core principles.
These people didn't need me shouting at them or in my wrist and arms. I also like these for grip
We might start with something like repetition kettlebell
motivating all the time, they just needed good guidance strength. 24kg; 10, 8,6,4,2. A 5-second rest
cleans for a warm-up, then a high-skill drill like an
and good feedback. So I got them doing hardcore holding the kettlebell to my chest with a
overhead squat, a repetition press, kicking the Thai
exercises quickly. Just as important, I was able to train constant crush!
pads, snatches, holding a plank position [very painful
more than one at a time --first two at a time, then as One-arm claw curl: I grip the round surface of
ab work RL], punching the heavy bag, and then some
many as eight. the kettlebell with an open hand. I start with my
swings to finish them off.
palm facing down and turn it up on the top of
RL: In your Punch! Gym in Providence you put the curl. I lift a 12kg kettlebell, a 16kg on a good
And I do mean finish. All of this work is
people through a paced circuit, kind of like what's day, for 3x5
performed against the clock, using some interval like
done in a boxing gym, except with kettlebells. How did Triceps overhead crush extensions: 24kg;
two minutes on, one minute off, or two minutes on,
you hit on "The Circuit"? 5,4,3,2,1 or 3x5. I do this for shoulder flexibility.
thirty seconds off. I dont care who you are, its tough.
Hot potato H2H drill: I toss a 16kg kettlebell
I invented it, and its tough for me. Following is a
AD: To me it makes sense to build real strength and from one hand to the other in front of me for 2-
sample Punch! circuits. Substitute my poundages and
endurance at the same time. Initially I took a lot of 3 minutes. 10 seconds slow, 10 seconds fast.
reps with yours.
ideas from Charles Staley's EDT [Escalating Density Great for body hardening.
Training, learn more from myodynamics.com] which is Speed snatches: 24kg or 32kg; as fast as
H2H cleans: 40kgx10, 32kgx10, 24kgx10.
about working for maximum volume against the clock. possible, 10 on the left 10 on the right. Then
Overhead squats: 40kgx10 each arm
The Circuit is influenced by whatever kind of training 8,6,4,2.
One-arm or see saw presses: 32kgx5
I'm doing myself at any given moment. The next thing Hanging leg raises with body punches: I hang
Renegade row to pushup to jump to clean to
I want to add to it is nail bending, something I learned from a bar and do 5x5. After each set of HLRs I
squat. You know, the thing Mike Mahler does:
from Brett Jones at the April RKC certification. let someone punch me in the abs with boxing
2/32kgx5
gloves while I am still hanging from the bar.
Snatches: I line up a 40, a 32, and a 24kg
RL: Nothing mainstream about nail-bending really.
kettlebells and snatch each one 5-10 times with
The above workout has no rest between exercises
each arm.
AD: (Laughs.) No, not at all. Housewives bending ...well, none to speak of. Just enough time to grab the
nails. kettlebell and hit it.
I may run through that one to three times
depending on how much time I have. I like to keep my
RL: Did you paint the kettlebells different colors to RL: What is the next step for Punch! Gym?
body guessing. I change my workouts constantly. To
soften the image?
me that mimics life. Be ready for whatever comes your
AD: The model has proved to be so effective, we
way.
AD: There's nothing "soft" about a painted are going to open other Punch! Gyms across the US,
kettlebell. As you know, the kettlebells used in Russian and man each one with an RKC-certified instructor.
RL: I am sure our readers would like a few more
competitions are painted too -yellow, green, and red. The details will soon be posted on
examples of your unorthodox training.
US special operators paint their elite units insignia on www.punchgym.com. Punch! is a subversive
their kettlebells. Some Marine students of Pavels have operation: we bait the victims with bright colors and
AD: Sometimes I do the following circuit with very
painted their KBs with a camouflage pattern. Painted fun and switch them to the hardest and most
little rest of 30 sec to 1 minute and repeat it 5 times:
kettlebells are cool and fun -yes, soft -no. productive training imaginable. They wind up
hardcore -even if they don't know it.
Deadlift: 350-400lbs x3-5
Ive found that color bells just draw more people
Sots press or seated see saw press:
than the scary black cannonballs. Of course in reality,
22
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Improve your hand-to-eye coordination and
you want to improve your ability to absorb who has mastered the basic kettlebell drills hand speed
shock. Or if you want to work on your
strength endurance without the burnout
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bring with them on their backs or in their vehicles. Now
common sense tells us that there is no way that you are going
to PT just before, during, or right after a battle. But during the
train-ups, rehearsals, and staging, the men should be
performing PT. It is during these times and in these places that
the men do not have any facilities available to them.
The argument ensues that during these times that you are
always able to do bodyweight exercises. This is faulty
reasoning. The fact is that you are gearing up to do the real
thing and the reality is that you end up carrying even more
weight than you did during training. Bodyweight drills are fine
SSgt Nate Morrison, RKC Sr. has been a
if you are not strapping 100lbs. Of gear to your body.
member of USAF Pararescue for ten
Moreover, bodyweight drills do a poor job of strengthening the years. He is a veteran of Operation
posterior chain, which is absolutely essential for anyone Northern Watch, Operation Southern
carrying weight. Therefore, the requirement exists for soldiers Watch, Operation Enduring Freedom,
Operation Iraqi Freedom, and several
to exercise with weights to maintain strength and stamina for other contingency operations around the
a. Strength
the upcoming battle up until the point where they insert into world. His web site offers many
the terminal area. There is no other available or effective b. Endurance excellent articles and The Kettlebell
Starter video/DVD.
system of weightlifting than Kettlebell lifting. i. Muscular www.militaryfitness.org
Below is a quick list of reasons KBs are the right choice from ii. Cardio-respiratory
a logistics point of view. c. Agility
1. Kettlebells are small and easy to ship. There are no d. Coordination
benches, no bars, and no racks. Bring the whole gym, or
a couple of Kettlebells. There are three sizes and in the 2. High-tension techniques, ballistic movement, and tight-
military we really only need one size (24kg). loose movement skills have direct carry over to the
soldier.
2. Kettlebells are easily stored and transported in military
aircraft, watercraft, and vehicles from a C-5 to a 3. Kettlebell lifting prevents injury by training around the
nuclear submarine to a HMMV or ATV. injury cascade.
3. Kettlebells are easy to secure. Simply run a cargo strap 4. No other system even comes close to matching the
through the handle. training loads and volume, thus Kettlebell lifting builds
greater strength and endurance (stamina).
4. Kettlebells do not require specific gym space. They can
be used anywhere at any time. They take up very little 5. Kettlebell lifting builds the core and posterior chain
space in the duty section. better than any other system. Additionally, it conditions
the muscles and connective tissue for the type of
5. Kettlebells are nearly indestructible. They have been exertion soldiers routinely undertake.
dropped from 7 feet onto cement and only chipped the
paint. 6. Strengthens the bones, ligaments, tendons, and muscles
better than any one system.
6. No accessories required!
7. No other system strengthens the stabilizer/accessory
7. No special care needs. Rain, snow, sleet, who cares! muscles as well as Kettlebells. The displaced center of
Kettlebells are all weather, all terrain. gravity creates a specificity found in most situations a
soldier ends up in.
PHYSIOLOGICAL: In the final analysis, Kettlebells are the only logical choice
Physiologically there are many reasons why training with for the military. Their only limit is your imagination. You can
Kettlebells is the right answer for the military. These bullets bench on a bench, and you can squat in a squat rack. You can
are pretty self-explanatory. do leg curls on a leg curl machine. But with a Kettlebell, there
1. Kettlebell lifting specifically trains all of the physical is nothing you cant do better every time with no additional
traits required of a soldier all at the same time where equipment.
other systems fail. These traits are:
28
Russians have always made do with simple solutions
without compromising the results. NASA aerospace
types say that while America sends men to the moon in a
Cadillac, Russia manages to launch them into space in a
tin can. Enter the tin can approach to designing a world
class bodyin your basement with $150 worth of
equipment. After all, US gyms are stuffed with hi-tech
gear, yet it is the Russians with their metal junkyard
training facilities who have dominated the Olympics for
decades.
Heres just some of what youll discover, when you possess your own
copy of Pavel Tsatsoulines Power to the People!:
How to get super Why high rep training to the 'burn' is like a The ultimate formula for strength
strong without form of rigor mortisand what it really takes How to gain beyond your wildest dreams
training to muscle to develop spectacular muscle tone with less chance of injury
failure or exhaustion How to mold your whole body into an off- A high intensity, immediate gratification
How to hack into planet rock with only two exercises technique for massive strength gains
your 'muscle How to design a world class body in your The eight most effective breathing habits for
software' and basementwith $150 worth of basic weights lifting weights
magnify your power and in twenty minutes a day
and muscle The secret that separates elite athletes from
How futuristic techniques can squeeze more 'also-rans'
definition horsepower out of your body-engine
What, how and How to maximize muscular tension for traffic-
when to eat for stopping muscular definition
maximum gains
How to minimize fatigue and get the most out
How to ensure high
energy after your
of your strength training Pavel and his book
workout How to ensure high energy after your workout are the best imports
How to get stronger and harder without
How to become super strong and live to tell
about it getting bigger from Russia since
How to get super strong without putting on an Why its safer to use free weights than Siberian Ginseng!
ounce of weight machines
Or how to build massive muscles with a How to achieve massive muscles and awesome Fairfax Hackley, Arnold Schwarzenegger
classified Soviet Special Forces workout strengthif thats what you want Classic Martial Arts Seminar Director:
How to increase your bench press by ten How to master the magic of effective exercise
pounds overnight variation
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H H H H H H H H H H
"Power to the People! could recommend to help you reach
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what exercises (only two!), how to do
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30
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Pavel Delivers Kettlebell Certification to U.S. Secret Service
Pavel recently trained elite personnel of the U.S. Secret Service in Russian
Kettlebells. Heres a few comments from our friends at the Secret Service
about their experience:
If you dont do kettlebells you dont know what you are Functional, intense, unique, and valuable. The training
missing Kettlebells are more fun to use than dumbells added to the working skill set of USSS Special Agents.
and barbells and machines. It takes athleticism and Name Withheld, Special Agent, U.S. Secret Service
intensity Ive been with the Secret Service for 12 years Counter Assault Team
and these were two of the most satisfying days I have had
on this job.Name Withheld, Special Agent, U.S. Secret I cant think of a more practical way of special
Service operations training Excellent course! I was extremely
skeptical about kettlebell training and now wish that I
The exposure to this method of physical training was had known about it fifteen years ago when I was playing
outstanding, as was Pavels method of instruction. For college football. It would have made me more explosive.
tactical operators the use of the kettlebell is the best My son will surely use themName Withheld,
form of PT I have experienced.Name Withheld, Special Agent, U.S. Secret Service Counter Assault Team
Instructor, U.S. Secret Service
For more information and to register for the next workshop call 1-800-899-5111
or go to the Author Workshops section on www.dragondoor.com
Now, It's Yours for the Taking:
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and a BODY-TO-DIE-FOR
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Wired for power: superstrength without bulk strength workout. Starting a chain reaction and bringing every Power breathing: the karate secret of superstrength
How to install a muscle software upgrade into your nervous system muscle in your body into play..portrait of the deadlifter as supreme How to elevate intra-abdominal and intra-thoracic pressure for
and improve your strength and muscle tone.Why the fascination musclemanWhy the deadlift is THE exercise of choice for everyone, additional power.The pneumo-muscular reflexHow to
with bodybuilding has led to a decline in effective strength training. from computer geek to Olympic athlete..Why the deadlift is more potentiate muscle excitability for further strength gains.How to
Futuristic techniques which enable you to squeeze more horsepower effective than the squat. How the deadlift strengthens the lower safely hold your breath for greater lifting powerand when the
out of your body-engine. back, traps, scapulae retractors, lats, forearms, and hamstrings. Valsalva maneuver may be contraindicated..Why you shouldnt
Why the deadlift may be the best abdominal exercise, bar wear a lifting belt..The best-ever ab exercise?..Avoiding back
Tension! What force is made of none..How to develop your pressing prowess.How to correctly injuries and hernias..Increasing your overall strength with the
How tension generates force..How to maximize muscular tension perform the side press. pneumo-muscular reflex.Rectal sphincter contraction for
for traffic-stopping muscular definitionThe five keys to high tension amplifying strength. The eight most effective breathing habits for
trainingThe inverse relationship between velocity and How to emphasize your problem areas lifting weights.
strength.Flexing to maximize tensionThe function of the without adding exercises
mechanoreceptors in regulating strength.Using Hennemans size How to shape your body with only two exercises.Why you cannot Slow and steady wins the race
principle to maximize muscular recruitment....Why high values of reshape an individual muscle.Why genetics makes a difference. How to simultaneously maximize training effect, safety, and
fatigue and tension are mutually exclusive. Tweaking the basic drill to shift a lion's share of the load to your performance.The benefits of slowness.Why gymnasts have the
problem areaSpecializing on your weakness while working the rest most spectacular muscular definitionWhy ballistic cheating is a
Training to failureor to success? of your muscles adequatelywithout adding exercises. losers game.Straining and grinding for maximum lifts.How the
Why the strongest men and women in the world have never trained firing rate burst can turn you into a lifting crash-and-burn
to failure.Why intensity is the single most important factor in How to become a bear: a Soviet commandos victim.How gunning the weight can kill your lift.Super slow for
strength training.The fallacy of pushing to the limitThe only muscle building secret massive go..Teaching your nervous system how not to give up.
scientific definition of weight training intensity.. Pushing the limits If you want massive muscles and awesome strength.How a Russian
of weight/tension, not reps/exhaustion..Why training to muscle trooper was able to sport sixteen inch arms-of-steel in just two Feed-forward tensionhow to acquire the
failure is counterproductive Greasing the neural groove using the months of trainingand go on to lift 40-50 tons every strength of the mentally deranged
Hebbian rule. workoutHow compression of rest intervals promotes growth Frantzs Third Commandment of PowerliftingHow to trick your
hormone production and maximizes testosterone. feed-back loop and surge to new strength gains.Pulling the brake
Dont water down your strength with reps and fatigue! from under your gas pedal Disinhibition training, the hottest new
How to minimize various types of fatigue and get the most out of Last three pieces of the big biceps puzzle direction in strength trainingEmploying feed-forward tension to
your strength trainingHow to ensure high energy after your How to build huge muscles on a program of deadlifts and presses maximum advantage. How virtual lifting builds strength..How
workout.Why performing more than five reps per set hinders only.What, how and when to eat for maximum gains.The to successfully ignore reality.Using internalization as a secret
strength development.Why you need to increase the rest intervals importance of rest.Why you need to reduce stress to protect your weapon in strength training.
between sets.Why its best to do only two sets.Why you need to gainsand how to do it best.
pause and relax between repsHow to build greater ligament Pre-tension for max power and safety
strength by "locking and loading".Surprising advice on how often Virtual masculinity, or "Can I get built up with Maximal flexing of the muscles for greater strength and safety. The
to practice a lift for optimal gains. a very light weight by pumping my muscles up?" three types of contraction and which gives the highest values of
Muscle spinning, fake muscle growth and the Potemkin village tension.The secret that separates elite athletes from 'also-rans'.
More low rep advantages phenomenon.The two types of muscle growthwhich one Successive induction: how to get a strong biceps by contracting your
Three reasons why heavy low rep training is the safest way to lift. maximizes strength and makes you rock hard. triceps Why antagonist pre-tensing, or successive induction,
Why the stabilizing muscles are prematurely fatigued during high-rep contributes lasting changes to your strength...Successive induction for
sets. Why most serious injuries occur during fatigued states.Why On variety, soreness, and keeping things in focus superior joint stabilization and reduced joint stress.
bodybuilders suffer from more pec tears than powerlifters.the
How the rebound phenomenon affects your strength
significance of concentration for injury preventionLow reps for a On shoes, gloves and mirrors
program.Mastering the magic of effective exercise variation.
better quality of lifeWhy heavy low reps can have a tonic, Less strength, more injurieswhy its better not to wear shoes when
The danger of switching routines.The importance of focused
energizing effect on the nervous system. you liftand what to wear if you have to. Achieving a power boost
superhuman effort.How to remain relatively free of muscle
soreness..The benefits of simplicity over complexity. with the positive support reactionSensitizing the extensor reflex
Rigor mortis, or why high reps failed to tone you up receptors for heavier liftsWhy wearing gloves weakens your
Why going for the 'burn' doesnt work.What is real muscle tone Cycling: the Russian breakthrough for continuous presses Why mirror-gazing can be the difference between
and how do you get it?..building muscular tension from mediocrity and greatness.Blindfolded lifting for developing superior
neurological activity, not energy exhaustion.Increasing muscle tone improvement (and an excuse to work hard part time) muscle-joint sense and better body awareness.
through a more alert nervous systemWhy strength and tone The fallacy of the Milo myth..The pitfalls of over-prolonged
training is the same thing.why deadlifts work best for steel training.Making improvements through reduction.Periodization Power stretching
glutesHow to get maximum definition in your tricepsWhy or cyclinga revolutionary approach to strength training..How to
Becoming super strong and living to tell about it.Speeding recovery
training heavy is the best way to get ripped. make gains year after year.Why softening up can reward you with
and reducing injury with power stretching.Increasing muscle
new strength breakthroughsThe ultimate formula for
growth 334%with progressively more intense stretching. 9.4%
"But I dont want to bulk up!" strength..How to gain beyond your wildest dreamswith less
strength increases using Loaded Passive Stretches between setsWhy
chance of injury.How to avoid burnout.How to perform the
Why lifting heavy doesnt have to translate into bulking up.What Eastern European sports scientists consider stretching a form of
Linear Cycle for new personal records.. Wave cycling and dealing
makes a biceps grow?. How to get stronger and harder without strength trainingThe importance of Shutdown Threshold
with gaps in your training.The Flexible Wave Cycle.. The
getting biggerminimizing muscular tear-down and Isometrics and Fascial Stretching.
Structured Wave Cycle. The Step Cycle.
reconstruction. Increasing your muscles packing density.Why a
denser muscle is a harder muscle. The drills
Hyperirradiation: how to boost your strength Forging your body into an off-planet rock.The only equipment you
"Machines are the wusses' way out" and safety at the same time need..Loading correctly..Performing a deadlift correctly.Grip,
How to hack into natures neural software to maximize strength posture, breathing.How to lower the weight.The five keys to an
Why its safer to use free weights than machines..And why using the
training effectiveness and efficiency.The reflex arc for easier, safer impeccable deadlift.. The Sumo Deadlift for steel glutes.The
strength built on an exercise machine is like shooting a cannon from
deadlifts.How to milk irradiation for all its strength amplifying Modified Romanian Deadlift for stronger hamstrings and granite
a canoe.How machines create micro-trauma, pattern overload and
worth...Hyperirradiationthe high intensity, immediate calves. The Duck Deadlift off a Platform for eye-popping quads.
eventual injury.Why the Soviet Olympic teams considered free
gratification technique for massive strength gainsHow to increase The Snatch Pull for rock hard lats and upper back..The Clean Pull
weights their best chance for winning a Gold.
your bench press by ten pounds overnight Three Anti-isolation for exceptional hand and forearm strength.The Deadlift Lockout
techniques for added strength and greater workout safety.How for midsection, traps, and grip emphasis. The Side Pressseven
Isolation exercises, Frankensteins choice Japanese sanchin techniques can add power and stability to your
The dangers of isolation exercises.Paying attention to the kinetic reasons to make it the press of choice. The Floor Press for pec
training.The importance of full tension.How to avoid dissipating emphasis. The Curl Grip Floor Press for biceps and lateral triceps
chain for optimal performanceThe importance of building inter- your strengthThe three greatest benefits of hyperirradiation.
muscular coordination for functional strength.Why deadlifts can emphasisand for fixing wrecked shoulders.. The Barbell Curl
help you run faster and jump higher. for those who insist.
Hard abs + strong hands = powerful body
Irradiation: the science of getting strong and Stimulating the forearm musculature for enhanced lifting The Power to the People! Manifesto
ability.The importance of grip strength.. Avoiding ligament Getting back to the basicsthe Holy Grail of true power and
hard with only two exercises damage and carpal tunnel syndrome..Absthe weak link limiting
The Sherrington Law of IrradiationThe neural turn on. How strength..Power to the People!, a simplex approach to strength
everyones performanceHow flexing the abs amplifies the power of trainingThe no frills power formula for everyone.On brutally
a hard-working muscle can cheerlead its neighbors into amplifying your lift.
their strength.Why compound exercises are more effective strength effective essentialsBruce Lees final word.
builders than isolation movesDesigning a superior efficiency
36
Abs to Die For
SECRETS
to Kill For.
Gain a Ripped Powerhouse of Six-Pack
Muscle In No Time at All
with Breakthrough Techniques #B11
That Blow the Roof Off
Traditional Ab Exercises
38
An IRON CURTAIN Has
Descended Across MY Abs
Possess a maximum Fry your abs without the spine-wrecking,
impact training tool for the neck-jerking stress of traditional crunches.
worlds most effective abs, No onebut no onehas ever matched
no question. Bruce Lees ripped-beyond-belief abs.
#V90 What was his favorite exercise? Here it is.
Includes detailed follow-along Now you can rip your own abs to eye-
instructions on how to perform most of popping shreds and reclassify yourself as
the exercises described in the superhuman.
companion book, Bullet-Proof Abs Rapidly download extreme intensity into
Demonstrates advanced techniques for your situpswith explosive breathing
optimizing results with the Ab secrets from Asian martial arts.
Pavelizer. Employ a little-known secret from East
German research to radically strengthen
As a former Soviet Union Special Forces your situp.
Beyond Crunches conditioning coach, Pavel Tsatsouline
Do the right thing with "the evil wheel",
Hard Science. Hard Abs. already knew a thing or two about how
hit the afterburners and rocket from half-
to create bullet-stopping abs. Since
Video baked to fully-fried abs.
then, he has combed the world to pry
With Pavel Tsatsouline "Mercy Me!" your obliques will scream
out this select group of primevally
Running Time 37 Min when you torture them with the Saxon
powerful ab exercisesguaranteed to
#V90 $29.95 yield the fastest, most effective results
Side Bend.
known to man. How and why to never, never be nice
to your absand why theyll love you
Pavels Ab-strengthening breath techniques Russian fighters used this drill, The Full- for it.
will give you the power to explode a water Contact Twist, to increase their striking
bottlebut dont try this trick at homeif A complete workout plan for
the extreme air-pressure whacks back into
power and toughen their midsections optimizing your results from the Janda
your lungs, instead of exploding the water against blows. An awesome exercise for situp and other techniques.
bottleyou can end up very dead, which is iron-clad obliques.
a bummer for everyone.
SAVE
15%
See Order
Insert
BULLET-PROOF
ABS:
Part I - How to TRULY ISOLATE Your Abs
for Faster, More EFFECTIVE RESULTS
The three essentials of a perfect abs exercise.why crunches cant and dont
work.why the current ab machines fail to deliver on their promise. the Law
of Irradiation. Professor Jandas breakthrough discovery.how the Janda
situp strengthens and tones your abs in the quickest, most efficient manner.
the Law of Reciprocal Inhibition.how the Ab Pavelizer minimizes irradiation
and maximizes abdominal strength.how to optimize your results with a
Pavel Tsatsouline graduated program and achieve the abs of a world class athlete.
40
PRAISE FOR PAVEL TSATSOULINE AND FOR THE FIRST EDITION OF BEYOND CRUNCHES
"Thank you for the great job you did in your "Congratulations on your book Beyond Crunches. I
presentation (on abdominal training) at the Arnold Fitness found several of the insights and expressions to be very
EXPO Seminar. We received uniformly interesting and thought provoking (The Ab Pavelizer is
favorable comments concerning the quality of your just one). I will be implementing some of them into my
instruction and the content of your message. As you know own abdominal workout schedules."
the fitness enthusiasts we attract to our seminars are very Dennis B. Weiss, author of Mass!, Raw Muscle &
knowledgeable individuals. Hence, their supportive Anabolic Muscle Mass
feedback concerning you and your presentation is of #B11
special significance." "As someone who has been crippled twice by injuries to
James J. Lorimer, Schwarzenegger/Lorimer my spine and had to rebuild my body from scratch twice,
Productions I have two things to say: 1) serious abdominal
conditioning is *mandatory* for anyone with back pain
"The Pavelizer is the rage among the iron elite." and anyone who intends to push their body in sport or
Marty Gallagher, World Masters Powerlifting martial arts and 2) Pavel's book is, by far, the best book
Champion, WashingtonPost.com I've seen on this vitally important and neglected
subject."
Bullet-Proof Abs
"I am writing on behalf of the entire Board of Directors
of the Texas Tactical Police Officers Association to
Ken McCarthy, New York 2nd Edition of
express our sincere gratitude to you for helping with our "This book took me from having a back that everyone Beyond Crunches
Conference 2000. We trained 536 officers from 129 told me was too weak to ever do heavy lifting and that Book By Pavel Tsatsouline,
agencies. was in almost constant pain to no back pain and new PR's Paperback 128 pages
Your portion of the instruction was a huge success. All in the deadlift and Squat. Pavel's ab exercises are the stuff
119 Photos and 112 Illustrations
of the student critiques were very complimentary. As a champions are made of. Clear, concise directions and
team leader with the Houston Police Department SWAT radical new ideas make this book well worth the money #B11 $34.95
team, I am constantly looking for new ways to improve spent. And it's for every trainee with a desire to succeed.
my physical performance. According to the student I've heard that you must already be very advanced to
comments, you have truly introduced a new and begin the exercises in this book, but I recently began
revolutionary fitness program to our members. training my 50 year old father-in-law using these "I have seen
In particular, our members commented on your techniques and after about a month he was doing Janda many abdominal
common sense, practical exercises that utilize a situps with the best of them. Not to
routines in the
minimum amount of equipment to achieve the very goals mention he no longer complains of back pain and has
that other instructors require thousands of dollars of better posture. Get this book and throw out all of your last 25 years and
equipment to achieve. These techniques will help each others on abs!" the Beyond
officer reach new levels of fitness and ultimately improve Chris Dudzik, Hollister, CA. Crunches
their ability to protect the communities they serve.It is our program is the
mission to provide the very best training available, "Pavel delivers once again! This book details the
anywhere. Your efforts helped make that possible." mechanics of abdominal and oblique development in an best yet."
M.L. "Sandy" Wall, Training Advisor, TTPOZ easy to understand, user-friendly format. Learn to either
build up your midsection, tone it up, get a prominent six- Steve Maxwell,
"Expect to find some of the most grueling stomach- pack, and/or increase your punching and throwing power M.Sc., Senior
busters that you have ever experiencedTsatsouline by learning to integrate your powerful midsection! There
advocates low-repetition intensity over high-repetition is one particular exercise that I found to be super World Brazilian
"burn" exercises, and introduces us to the Ab Pavelizer, a productive in adding to punching power, and this is the Jujitsu Champion
machine of his own invention that allows for perfect sit- only book that has it... It is extremely simple and easy to
ups. Beyond Crunches has many new and challenging understand. Pavel explains how to protect your spine and
drills, making this a great manual for anyone who needs perform the "perfect" situp. All in all a great book by a
some variety in their workout routine. Included is great author, definitely a must-have for any fighter and
the Flag, Bruce Lee's favorite abdominal exercise." lifter. My punching power and deadlifting strength went
Brendan J. LaSalle, Amazon.com up very quickly on this program and I am very pleased."
Sean Williams, Long Beach, NY
"As a chiropractic physician, I see the deleterious effects
of a weak torso on the lower back. Weak abs lead to years "I've bought the TV advertised training devices and a
of back pain and dysfunction. As a world record holding bundle of ab bookstried them all. But, doing the
powerlifter, I know the importance of strong abs on routines Pavel Tsatsouline presents in this book is the way
maximum power performance. Beyond Crunches is THE I have achieved solid abs! Pavel offers a great deal of
text and authority on ab/trunk stability." knowledge in an easy to digest manner. His writing, while
Dr. Fred Clary, National Powerlifting Champion and colloquial, is founded in research and deep understanding
World Record Holder of physiology and kinesthetics. I highly recommend this See the New
book."
"I learned a lot from Pavel's books and video, and plan Linda Crawford, Minnesota State Masters Ab Pavelizer II
to use many of his ideas in my own workouts, especially
the nontraditional ab exercises described in Beyond
Powerlifting Champion and Record Holder,
Minneapolis, MN
on page 25
Crunches."Clarence Bass, Most Muscular Man, Mr.
U.S.A, Past 40, author of Ripped 1, 2 & 3 and Lean for Life
10,12
2
4,6
14
Heres what youll discover, when
1,3
7,9
13,15
11
you possess your own copy of
10
10
Rope skippingthe perfect exercise for everyone?...the
nine skill areas addressed by rope skippingthe proper
Introduction mechanics of rope workselecting the best ropethe
Kettle Bell Lifts
The development and maximization of speedthe new Why kettlebell work should be an 9
importance of correct hand positionrope speed. instrumental portion of any lifting 9
demands for explosive strength, agility, and powerthe
gridiron as modern battlefield... speed as the ultimate program...kettlebells for muscular
Sequence Drills
8
harmony, balance and powerful
8
weapon for determining victoryhow to annihilate the
Four rope routine patterns to employ during breaks, for tendonsdeveloping proper hip
competitionwhat dictates successhow to produce a
greater physical benefits plus a heightened sense of thrust for sport specific functions.
7
faster, more explosive athletethe governing concept of
awareness and concentration.
effective trainingthe well-trained athletes elixir to 7
success. Olympic Lifts
Agility Ladder The advantages of performing
6
The functional needs of the modern football playerhow
6
Ladder drills for foot positioning, quickness of feet, and Olympic lifts developing
to maximize an individuals athletic developmentthe
efficiency of movementhow to make your own ladder. explosive power.
true and only goal of trainingthe Renegade Training
5
5
success-mantra that every task must satisfythe no
Agility Ladder Drills Hybrid Lifts
holds barred and back-to-basics coaching philosophy for
extreme physical prowess and the relentless pursuit of
4
Bag Drills
4
victory. Supplemental Lifts
Bag drills to mimic actual playing conditions and for
How I developed my blueprint for success...astonishing
specialized physical preparationcorrect bag set up.
improvements in speed...the key determinant for Medicine Ball Lifts 3
The medicine ball for explosive 3
successful conditioning...the vital importance of
Cone Drills training, core development,
periodization...the real reason most athletes are not
2
How to optimize your cone drills correct set up.
2
successful...formulating an appropriate plan of proprioreception, eye-hand
attack...regaining the work ethic for mental toughness coordination, and sport-specific
and integrity...developing the pattern of victory as a daily CHAPTER 3 twisting actionsoptimal weight.
1
1
mindset. LINEAR SPEED DEVELOPMENT
Abdominal Training
How to improve absolute game speedrate of stride x
Understanding the importance of
CHAPTER 1 stride lengthestablishing proper form and correct
the abdominal carriage for all
RANGE OF MOTION proportionshow to improve torso stability to maximize
aspects of football. Agility Ladder Drills
speedcorrect arm action for speed development. 8. Lateral Shuffle and Turn
DEVELOPMENT
The Abdominal Circuit
Flexibility as sport-specific range of motiondeveloping Sprint Sequences
a functionally flexible athletethe power of want and The three basic phases of sprintingthe nature and
desirethe bending steel analogythe three major effects timing of maximal and submaximal work. CHAPTER 5
of enhanced flexibilityextrafusal and intrafusal muscle WORK CAPACITY DEVELOPMENT
fibers. The 40 The pathway to greatness tapping into the hidden
Improving the 40 by mastering the start. A simple 10-step source of physical talentwhen to address work
Static versus Dynamic Range of Motion progression for astounding improvements. capacitythe real key to success.
Static and dynamic flexibilityhow to optimize static
flexibility training the cognitive process... how to Setting Up General Physical Preparation (GPP)
optimize dynamic flexibilityunderstanding the vital Constructing a solid foundationthe six major benefits
difference between stretching and range of motion Explosive Jump Training of GPPpositively affecting the athletes psychehow to
development. Plyometric training to generate greater force and structure and correctly perform weighted and
powerthe importance of correct pre-conditioning two nonweighted GPP exercises.
Hip Mobility drills for tremendous results.
Exercises Combative Work
Power-Speed Skipping Drills The crucial importance of
Brutal drills to enhance proper running form, develop the combative training to
functional musculature of the midtorso, the proper pelvic decide the flow of the
tilt, and the hips, hamstrings, and lower levers needed for gamereinforcing speed,
top speed. explosiveness and technical
proficiencyhow to
Tumbling Drills CHAPTER 4 perform punch patterns for
How to use tumbling to improve maximum benefit.
body harmony and kinetic STRENGTH DEVELOPMENT
awarenessthe many other How and why to avoid muscular adaptation
benefits of tumbling drills. overcoming the adaptation curvefor tremendous gains CHAPTER 6
in explosive power, speed, agility, and functional SPIRITUAL DEVELOPMENT
Postworkout Stretching hypertrophy improving motor skill abilitydeveloping The real path to athletic greatnessenhancing
a lean, powerfully built football-perfect physique the commitmentthe true source of commitment
importance of creating deliberate chaos in your developing the never say die attitudefostering will
CHAPTER 2 training. addressing appropriate measures of absolute and desirethe five personal attributes needed to achieve
AGILITY TRAINING strength, speed strength, explosive strength, and strength greatness integrity drivecreating unstoppable
Why reaction, balance, and agility endurancestarting strength acceleration toughnessthe comprehensive element of discipline
are better determinants of success strengththe conjugate sequence for strength conviction, courage and perseverancedeveloping the
on the football field than the 40- trainingSpecial Physical Preparationthe six key mindset.
yard dash. multiple-joint focus lifts.
42
Unleash a Shattering, Unstoppable
INTENSITY!
What does it really take to WIN in football?
How can you turn apparent athletic mediocrity into an unstoppable
force that cant stop winning?
Why do God-given talents and genetic-freaks so often fail on the field to
lesser mortals?
How do you get the victory before you even step on the field?
What fail-safe training method can churn out winners, year-in, year-out,
with a staggering consistency?
Its not a game, its a war! Coach Davies drills into his athletes.
Extreme functional toughness, a bloody-minded
brutality of purpose and a nasty-streak one mile wide
defines the training mindset.
44
Attack-Dog Toughness, Cat-Like Balance,
Razor-Sharp Reactions, Explosive Jump-
AbilityGet It All When You Train Xtreme
Sports, The Renegade Style
Watcha want? Are you for real? Are you a doer? Can you
excel? Do you have what it takes? Can you hack it?
Ready to put MUSCLE in your MADNESS?
FIRE in your VEINS? IRON in your CLAWS?
If youre seriously afflicted with the burning desire to succeed at all costs, to
blow the roof off your past achievements and live like it was last your
minute on earth, then grab this thing and make it yours from the inside out.
Welcome, friend, to the style of Renegade. Adopt the code, make it yours
and explode to ridiculous new levels of spectacular performanceno
question.
Welcome, friend, to the first-ever, complete training program for superlative
results in the xtreme sport of your choice.
Xtreme Sports
Training
You Aint In The Game If You Aint Doing It Renegade Renegade Style
Astound competitors with your blazing speedappall them with your brutal endurance Success Secrets for Super-
Soar like an eaglewith impossibly high jumps and absurdly extended hang times Performance in Surfing,
Perform tricks and feats thatd rock the brain of a digital wiz Boarding and Biking
Take Natures toughest poundingand bounce away laughing By Coach Davies
Rip the most wicked sets with breathless ease and grace Paperback 260 pages 8.5 x 11
Unleash the beast withinon an unsuspecting world Over 100 photographs
Cry victoryits yours for the seizing #B26 $34.95
In my 20 years of coaching, I have been the best for them. What better programs to give
fortunate to have been associated with a lot of them than the Renegade Workout? GPP and its
top quality coaches. When I think of someone proper implementation have made me a believer
whom I would want to send my kids to for speed in any program John Davies creates. I have seen
and quickness development along with a new dramatic changes in my athletes hip flexibility
approach to overall training methods, the one and overall work capacity. Coach Davies I have learned more in seven months from
who comes to mind first and foremost is John training program has launched my athletes Coach Davies about the practical application of
Davies. I have personally watched him interact confidence and will to succeed. exercises and hard work in the real world than I
on the field and have had the opportunity to Dan Fichter, Wannagetfast, Power Speed did from the other "experts" in 17 years lifting,
send a lot of my athletes to him and everyone of Training, Rochester, NY a Master's degree in Exercise Physiology,
them have made incredible gains in all aspects. countless journals and magazines.
John is unique with his style, he has cutting edge "John's work is on the cutting edge; it always Kevin Herring, Birmingham, AL
techniques, but what impresses me most is the has been and always will be. He dares to go
way he puts things into a simplified and easy to where few will tread. He attacks athletic Most strength coaches and football athletes
understand methods that can be tailored to performance with a force firmly founded in have confused football conditioning with weight
athletes at all levels. Undoubtedly you will find tradition as well as venturing into what some lifting. The ability to bench press the weight
Johns Renegade Training for Football to be both deem unconventional. In the end, the results room has little positive transfer to the playing
rewarding and refreshing!! Enjoy!! speak for themselves. Wins, wins, and more arena. Fortunately, John Davies new book on
Steve Mooshagian, NFL Wide wins. Little more need be said." football conditioning will provide the proper
Receivers Coach Mike Ryan, College and High School football roadmap for the aspiring football athlete and his
coach, CA strength coach. The depth of Coach Davies
I just wanted to thank you for all of the power- experience with the football athlete combined
speed programs you have developed for our "Coach Davies' concepts on training football with his in-depth knowledge is rarely found in
football program the past two years. We players are the best that I have ever encountered! today's contemporary coach. I have found him
continue to make tremendous progress in the His "renegade style" of training the football to be an invaluable resource. His workouts are
area of speed development and conditioning. athlete is unique to any other form of training. It not only a tremendous challenge that produces
The individual programs you have developed by does not emphasize just one or two aspects of results, but they provide a refreshing perspective
position serves as a motivational tool for our football such as weight training and on this modern gizmo, no pain and no gain
players. Our players have responded well to the conditioning; it emphasizes all facets equally, mentality. I would not hesitate to recommend
position specific training regiments. The blend of which in turn creates a great player on the this book to any athlete or conditioning
100% sprint work with agility, interval training, gridiron. Explosive strength, agility, quickness, consultant.
resistance sprints, tempo sprints, GPP, SPP, and flexibility, special awareness, reaction time, Michael Rutherford, M.S. Exercise
power-speed drills is truly outstanding. Adding conditioning and most importantly, warrior Physiology.
the functional speed-strength work medicine ball attitude and mental & physical toughness are all
drills and sand pit has given us a nice package to developed fully and given equal attention!" "Coach Davies is the real deal. After three
work with in developing a faster, powerful Derek Alford, Offensive Coordinator/ months of training under his guidance, I was
athlete. Our staff continues to be amazed at how Quarterbacks, Garland High School, TX. able to reach levels of strength and speed that I
well our players have progressed through the never thought would've been possible. I'm much
different levels of the power-speed program. The "John Davies is the new wizard of innovation in more confident in my skills as an athlete and
program emphasizes total athletic development sport-specific training. If you don't read this can't wait to be able to apply them to the
while elevating work capacity and training book, then winning must not be very important football field in a few months.
volumes. The power-speed program demands the to you." M.J. Mafaro, Staten Island, NY.
best from each player every day during the off- Arik Orosz, Trainer, Minneapolis, MN
season and pre-season training period.
Joey Batson, SCC, MSS, Director of Strength "Our players are in the best shape they've ever
Speed and Conditioning, Clemson University been in and they're able to keep up with other
teams who a year ago blew past them. The boys
"Playing football it Canada, you do not receive have a love/hate relationship with the program.
the same level of coaching that players do in the They believe in it and are willing to go through
U.S., and are often left to fend for yourself when it, but they also admit that it's the toughest thing
it comes to off-season training. Over the years I they've ever done. They know it will make them
have tried nearly every 'football specific' better athletes as well as people. If you're gonna
workout out there, and found that none of them be a bear, be a grizzly."
addressed all of the needs specific to the sport of Jabo Burgess, Coach, Easley High School
football. However, Coach Davies' program Easley, SC
addresses all of these needsspeed, agility,
strength, power and general physical "Working with Coach Davies was been the most
preparationand puts them into a properly intense experience in both the training and the
periodized and easy to follow year-round results that I have had since starting training
workout program. I have made incredible twenty years ago. I have become a true
progress over a short period of time using his "Renegade." I now prefer to train alone after the
workouts, and wish that I had access to his gym closes by myself, leaving my
guidance years ago." training partners wondering what has
Scott Vass, Simon Fraser University Clansmen caused my new found level of speed,
Football. strength and endurance."
Jay Cox, Deputy Sheriff,
Joining the Renegade Coaching program has Bishopville, MD
made an immediate impact on the young athletes
that I work with. As their personal coach I want
46
Develop Bull-Like Strength and a Stallions
Staminawith Hard-Man Martones Proven Program
for Functional Muscle and Whip-Speed Quickness
"I use the T.A.P.S. System with all fighters every single day with great results!"
Steve Baccari, RKC Boxing Coach, Co-author: Power Behind the Punch
The 11 individual exercises plus 11
The DVD is excellent. These exercises give tremendous strength and stamina innovative total-body exercise circuits:
during close combat scenarios. The action of pulling into the body for either
grappling or climbing using the Latimus Dorsi (i.e. lats) or muscles of the back and Improve your weapons recoil management
shoulders comprises the majority of SEAL Team exercises. The push up is merely for
looks and total body composition. This system is superior because it deals with low Add resilient strength to your grappling muscles
reps and weight over numbers. All Special Operations Units and Federal, State,
Correctional, Local Law Enforcement personnel can benefit. James D. Martin,
Enhance your climbing ability
SEAL/18D/IDC Enhance your mobility
Excellent overall training system. Safe but highly effective exercises that are ideal Pack on racks of dense, functional muscle
for the tactical professional. Aids in building strength and agility. Many never Boost your work capacity
before seen exercises that have real world applications. Name withheld, Special
Agent, DEA Develop greater quickness
Once again Jeff Martone has given us another tool to use and more advanced Help you shatter your previous pull-up bests
training ideas. Jeff gives the tactical operator what he needs to win the fight. Help optimize your agility
Joshua Scherrey, Training Specialist, former Navy SEAL and police officer/US
Dept. of Energy
Stretching is NOT Why you should not stretch your ligaments 20. The Karate Stance Hip Flexor Stretch Page 82
the best way to become flexible and how you can tell if you are 21. The Karate Stance Groin Stretch . . . .Page 84
Why Americans lose flexibility as they grow older Yoga postures and stretches to avoid at all costs the 22. The Seated Groin Stretch . . . . . . . . . .Page 86
the dangers of physically stretching muscles and function and limitations of your ligaments. 23. The Calf Stretch . . . . . . . . . . . . . . . . .Page 89
ligaments the role of antagonist passive 24. The Shin and Instep Stretch . . . . . . . .Page 91
insufficiency the nature and function of the stretch Stretching when injured
reflex how to master muscular tension how to Rest, Ice, Compression and Elevation what happens How much flexibility do you really need?
inhibit the stretch reflex intensive and extensive when a muscle gets injured contracting and Why excessive flexibility can be detrimental to
learning methods. releasing the injury why stretching wont help a bad athletic performance why old school strongmen
back and what to do instead. instinctively avoided stretching what stretches
Waiting out the Tension powerlifters and weightlifters do and dont need
relaxed stretching as it should be warning examples from sprinting, boxing and
Just relaxwhen and when not to use the technique kickboxing.
of Waiting out the Tension Victor Popenkos key to
mobility the importance of visualization why When flexibility is hard to come by, build
fear and anxiety reduce your flexibility maximizing strength
perceived safety in the stretch. Plateau-busting strategies for the chronically
inflexible high total time under tension.
Proprioceptive Neuromuscular Facilitation
How Kabats PNF fools your stretch reflex the Two more plateau busting strategies from the
function of the Renshaw cell why it works to pre- iron world
tense a stretched muscle. Popenkos flexibility data the reminiscence effect
The demographics of stretching the dynamic stereotype How to exceed your old
Isometric stretching rules! Why your age and sex should determine your limits with the stepwise progression.
Why contract-relax stretching is 267% more effective stretches the bestand worststretches for young
than conventional relaxed stretching what the girls, boys and adolescents a warning for pregnant Advanced Russian Drills for Extreme Flexibility
'frozen shoulder' has to teach us the lifestyle women whats best for older folks. 25. The Side Stretch . . . . . . . . . . . . . . . .Page 100
problem of tight weakness why isometrics is more 26. The Cossack . . . . . . . . . . . . . . . . . . .Page 102
practical than weights. The details, the schedule 27. The Reverse Cossack . . . . . . . . . . . .Page 104
Isometric stretcheswhen to do them and how often 28. The Hip and Side Stretch . . . . . . . . .Page 106
Extreme flexibility through Contrast Breathing how to know if you are doing too much Bill 29. The Crawling Lizard . . . . . . . . . . . . .Page 108
How to breathe your way to greater flexibility Superfoot Wallaces hardcore stretching schedule 30. Hamstring Stretches . . . . . . . . . . . . .Page 109
effective visualizations for the tension/release correct order and choice of stretch why isometric 31. Hip Flexor/Quad Stretches . . . . . . . .Page 114
sequence avoiding the dangers of hyperventilation. stretching should be the last exercise you do in your 32. The Lower Calf Stretch . . . . . . . . . . .Page 117
day. 33. The Front Split . . . . . . . . . . . . . . . . . .Page 118
34. The Bent Press Stretch . . . . . . . . . . . .Page 123
The Relax into Stretch drills 35. The Modified Reverse Triangle . . . . .Page 126
1. The Souped Up Toe Touch . . . . . . . . .Page 49 36. The Roadkill Split . . . . . . . . . . . . . . .Page 128
2. The Spine Decompression Hang . . . . .Page 51 37. The Side Split . . . . . . . . . . . . . . . . . . .Page 131
3. The Improved Cobra . . . . . . . . . . . . .Page 54
4. The Side Bend . . . . . . . . . . . . . . . . . . .Page 57 Relax into Stretch delivers
5. The Spine Rotation . . . . . . . . . . . . . . .Page 60 instant flexibility!
6. The Lateral Neck and Trap Stretch . .Page 61
7. The Headache Buster . . . . . . . . . . . . .Page 62
8. The Anti-Slouch Neck Stretch . . . . . . .Page 63
9. The Head Turner . . . . . . . . . . . . . . . .Page 64
Forced Relaxation 10. The Chest Opener . . . . . . . . . . . . . . .Page 65
the Russian spirit of stretching 11. The Overhead Reach . . . . . . . . . . . . .Page 67
How to turn the contract-relax approach into a 12. The Biceps and Shoulder Stretch . . . .Page 68
thermonuclear stretching weapon determining 13. The Shoulder Blade and Lat Stretch .Page 69
correct duration tips for the correct release of 14. The Upper Back Loosener . . . . . . . . .Page 71
tension. 15. The Wrist Flexion . . . . . . . . . . . . . . .Page 73
16. The Wrist Extension . . . . . . . . . . . . .Page 74
The final frontier: why Clasp Knife stretches 17. The Good Morning
will work when everything else fails Hamstring Stretch . . . . . . . . . . . . . . .Page 75
How to cancel out the stretch reflex taking a) standing . . . . . . . . . . . . . . . . . . . .Page 75
advantage of the inverse stretch reflex the last line b) seated on a chair . . . . . . . . . . . . .Page 76
of defense against injuries shutdown threshold c) seated on the floor . . . . . . . . . . . .Page 77
isometrics mastering the Golgi tendon reflex. 18. The Kneeling Hip Flexor Stretch . . . .Page 78
19. TheLunge Hip Flexor Stretch . . . . . . .Page 80
48
Be as FLEXIBLE as
You Want to Be
FASTER, SAFER and SOONER
I can't say I've read many books on flexibility with the wit and clearheaded wisdom I found in
Pavel Tsatsouline's Relax Into Stretch. Tsatsouline delivers the how-and-why of progressive
techniques for achieving suppleness, from simple yoga stretching to advance neuromuscular
facilitation, without burying the reader in hocus-pocus or scientific jargon. Tsatsouline's Relax
Into Stretch provides an alternative: straightforward and practical techniques that don't require
a lifetime to master.
Fernando Pages Ruiz, Contributing Editor Yoga Journal
I tell you truly that Relax Into Stretch is superb. Stretching has always been associated with any
serious fitness effort and Tsatsouline's approach to this old discipline is fresh and unique and
thought provoking. Best of all, this book combines philosophic insight with in-your-face reality
as Pavel shares with the reader 'drills' that turn you into what this former Russian Spetznaz
instructor calls ' a flexibility mutant'. This book supplies both the road map and the
methodology. Don't ask to borrow my copy. #B14
Marty Gallagher, Columnist, WashingtonPost.com
Look at all you get to live longer and feel better with SUPER JOINTS:
Foreword joints and your quest for splitswhat never to do with your kneesSplit switchesan excellent adjunct
to your Relax into Stretch split training and simply dandy for your hipsSpine flexion/extensionwhy
Who needs Super Joints?the needs-based survey for super-healthy joint ownersdecreasing the odds spine decompression is vital to spine health and mobilitySpine rotationmobility drills for your spine
of injurieshow to develop the right blend of strength and flexibility and improve your survival as a top priority for rejuvenation.
oddsfor better performanceactive flexibility versus passive flexibilityrestoring youthful
mobilityflexibility development for young athletesimproving posturekicking-rangeimproving Part Two: Strength-Flexibility Plus More Joint Mobility
passive flexibility.
How to make your body feel better than you can rememberactive flexibility for sporting prowess and
Part One: Joint Health and Mobility fewer injuriesagonists and antagonistsbasic active flexibility traininghow long to hold an active
stretchhow to Reach the Mark using the ideomotor effect to successfully extend your stretch
How to keep your one hundred joints running smoothhow Mobility Drills can save your joints and how strength coach Bill Starr develops active and passive flexibility.
prevent or reduce arthritis the theory of limit loadsAmosovs daily complex of joint mobility
exercisesLying Behind-the-Head Leg RaisesStanding Toe-TouchArm Circles Side bends How to perform the Pink Panther techniquetaking advantage of the Ukhtomsky reflexhow one
Shoulder Blade ReachTorso TurnKnee RaisesPushupsRoman Chair Situpshow to make the physical therapist used the Pink Panther to add a couple of feet to her hamstring stretch in one setthe
Roman chair situp saferparadoxical breathingsquats the secrets of safer back bending partner hamstring stretch.
Amosovs vital tip for creating a surge in your fountain-of-youth calisthenics.
Is active isolated stretching any good?the bottom line on AISthe demographics of stretchinghow
The distinct difference between joint mobility and muscle flexibility trainingAmosovs three stages of and why your age and sex should dictate your choice of stretching exercisesthe best techniques for
joint healthappropriate maintenance/prevention strategies for the three stageshow to get started young girls and boysand what to avoida special warning for pregnant womenwhat adults should
and how to ramp up.the correct tempos for best resultsAmosovs way and Pavels waywhen best dothe elderlyand adolescents.
to perform your mobility drills shakin up your proprioceptorsthe one-stop care-shop for your inner
Tin Manhow to give your nervous system a tune up, your joints a lube-job and your energy a recharge. Stretching to help slumped shouldersstretch weakness and tight weaknesshow to address the
weakness of the overstretched muscles and the tightness of their antagoniststwo respected Russian
From cruise control to full throttle: The One Thousand Moves Morning RechargeAcademician regimens for better postureunderstanding the vital difference between a tight and a toned musclethe
Amosovs bigger bang calisthenics complexhow to add more cardio and more strengthening to you Davis Lawfunctional and dysfunctional tension.
joint mobility programadding One Legged Jumps, Stomach Sucks and The Birch Treehow to
achieve heaven-on-earth in 2540 minutes. The Drills: Strength-Flexibility Plus More Joint Mobility
Checking yourselfare your joints mobile enough?F. L. Dolenkos battery of joint mobility testsfour Illustrated descriptions and special tips:
tests for the cervical spinetwo for the thoracic and lumbar spinefour for the shoulder girdletwo Windmillfor effectively improving the spines rotationPink Panther straight-legged situpthe drill
for the elbowsthree for the wriststhree for the hipsand two for the knee joints. that can add a palms length to your toe touch in minutesBridgeawesome for opening up the chest
and improving spine extensionsome warnings for those with back and wrists problemshow to
The Drills: Joint Mobility dramatically improve your bridges with the Relax into Stretch hip flexor stretches.
Illustrated descriptions and special tips: Bathtub pushopens up the chest, great for posture and a must for a big bench presshow to develop
Three plane neck movementsdeceptively simple but great for bad necksShoulder circlesFist an actively flexible spine with minimal disc loadingthree tips from Russian expertsGhost Pulling
exerciseWrist rotationsElbow circleshow to avoid contracture or age-related shorteningThe Knifegreat for correcting computer hunch... Shoulder dislocate with a bungee cordthe Olympic
Egyptianan awesome shoulder loosener popular with Russian martial artists... Russian Poolfor weightlifter favorite for mutant shoulder flexibilityShoulder blade spreada popular stretch among
super-cranking your shouldersArm circlesfor all the ROM your shoulders needAnkle old time strong menSide wall reachPink Panther knee chambers and kicksto dramatically
circlesKnee circlesSquatsfinding the sweet spotwhy deep squats are essential and how to avoid improve the height and precision of your kicksa S.W.A.T. team favorite... a unique stretching technique
injury with correct performanceHula hoop a favorite of Russian Phys. Ed. Teachers, good for your for high kicks from the Russian armys top hand-to-hand combat instructorPink Panther
lower back and hipsBelly dancea must for martial artistsThe Cossacka great drill for the hip arabesqueadd more height and power to your kicks with the Scissors maneuver.
50
The Do-It-Now, Fast-Start,
Get-Up-and-Go, Jump-into-Action
Bible for
HIGH PERFORMANCE
and LONGER LIFE
You have a choice in life. You can sputter
and stumble and creak your way along in a
process of painful, slow declineor you
can take charge of your health and become
a human dynamo.
The powerlifts are great for training force production as well Swings are only the beginning of the kettlebell experience.
but they do incorporate a controlled eccentric movement. There are snatches, cleans, jerks. Then you start to enter the
There is a hint of training to reduce force but it happens at a truly unique aspect of KB training the KBs design allows for
speed that will never be it to be passed from hand to
experienced in athletic hand. You can literally flip,
competition. A sport does not spin, and juggle the
treat one to a slow negative; kettlebell. Force reduction and
the word is IMPACT! redirection is trained in every
plane. There is a freedom
Incorporating a variety of inherent to kettlebell training
jumps can begin to teach the that loads the body from every
athlete to reduce and redirect conceivable angle and truly
force. However, these unlocks ones potential.
programs are often not applied
correctly and do not teach the There is a freedom
athlete to handle additional
forces imposed upon them Brett Jones inherent to kettlebell
during competition. The training that loads the
jumping and bounding of plyometrics lacks the outside load of body from every
a competitor and the unpredictable nature of the athletic field. conceivable angle and truly unlocks ones
potential.
So how do we train athletes to handle force reduction and
redirection? -The ballistic movements of kettlebell training Brett Jones, CSCS, RKC Sr. is the pioneer of The All-Russian Kettlebell
bridge the gaps between force production, force reduction, and for the All-American Sports. Bretts specialty is seamlessly
force redirection. implementing kettlebells with other effective strength training modalities
for your athletic team or program. Contact him through his website,
inmotionathletics.com.
52
FULL KONTACT KETTLEBELLS
THE MARTIAL ART OF STRENGTH TRAINING
Hit HARDER and FASTERfor a quicker victory in any fight
Martial artists have long been
Have ENDURANCE to spareoutlast your exhausted opponent every time
admired for their speed, power,
Develop explosive, short-range striking POWERand hammer the most
resilient fighter into a stunned heap and body control. Watch your
Build STRENGTH at all anglesbe impregnable where you used to be a fighting ability skyrocket as a
sitting duck Full Contact Champion takes
Get the dynamic FLEXIBILITY to escape any jamfor the winners edge in
every conflict
you step-by-step through the
Absorb all drills effortlesslythanks to multiple camera angles and most important strength training
super-clear demos secrets for martial artists. Never
Master bodyweight exercisesthen graduate to super-powerful, weighted before has such a thorough
drills
strength training program been
Discover how to brace your body for heavy impactand deny entry to the
most dangerous strikes available for combat athletes.
Identify and avoid the errors that can lead to career-threatening injuries
Master the principles behind the techniquesto build an instinctive
advantage in sudden, unexpected attacks
Steve Cotter will teach you
Steve Cotter became a Champion by discovering what worksand
what doesntin the brutal world of Full Contact Martial Arts. And he
the martial art of strength Full KOntact
holds nothing back when he shares his formerly closely-guarded
training secrets in this power-packed program.
training. Get ready for
extraordinary results, whether
Kettlebells:
Now there is no excuse for fighters to train like bodybuilders! Full
KOntact Kettlebells: The Martial Art of Strength Training will take
you want to hit harder or lift The Martial Art of
your speed, power, flexibility and endurance to levels beyond what you heavier. Full contact titles or Strength Training
ever dreamed possible. Hit harder than ever before and smile as your 140lb. one-legged squats,
opponents bounce off of you. discover how to maximize your power in With Steve Cotter
every movement by applying the best in resistance training with proven, anyone?
no-nonsense martial arts principles. Running Time: 44 minutes
Pavel Tsatsouline, author
Full KOntact Kettlebells: The Martial Art of Strength Training lays of The Russian Kettlebell DVD #DV010 $44.95
the foundation for power development by teaching and explaining how
to create a strong connection to the ground via the legs. Challenge and The Naked
This DVD will not only show you HOW to condition for martial Warrior
arts, but explain WHY, so that you will maximize your training time
and gain immediate results in your performance!
54
Acclaim for The Warrior Diet
For those individuals who like to think Having met Ori on several occasions, I can energy and spirit that humans have always
outside of the box, The Warrior Diet represents certainly attest that he is the living proof that his been meant to possess.
an innovative approach to fitness and weight system works. He maintains a ripped muscular Pilar Gerasimo, Editor in Chief, Experience
loss. No questions, its worked for Ori body year round despite juggling extreme Life Magazine
Hofmekler, so why not give it a shot? workloads and family life. His take on
Mens Exercise, Aug 2003 supplementation is refreshing as he promotes
an integrated and timed approach. The "I refuse to graze all day, I have better things to
Warrior Diet is a must read for the nutrition do. I choose The Warrior Diet."
In a startling reversal of recent dietary advice and training enthusiast who wishes to expand Pavel Tsatsouline, author of Power to the
fitness expert Ori shows how you can indeed his horizons. People! and The Russian Kettlebell Challenge
have your cake and eat it toostaying slim and Charles Poliquin, author of The Poliquin
trim while indulging yourself with many of Principles and Modern Trends in Strength
your favorite foods. Not just another diet book, I think of myself as a modern-day warrior;
Training, Three-Time Olympic Strength
The Warrior Diet presents a brilliant synthesis businessman, family man and competitive
Coach
of modern scientific research and ancient time- athlete. In the 2 years that I have been following
tested secrets for reducing body fat, gaining The Warrior Diet, I have enjoyed the predators
energy and looking younger. Despite its name, The Warrior Diet isnt about advantage of freedom from the necessity of
Womens Health and Fitness, June 2003 leading a Spartan lifestyle, although it is about frequent feedings. I also benefit from the
improving quality of life. With a uniquely competitive edge of being a fat burning
compelling approach, the book guides you machine. My 12-year-old son, who is also a
In my quest for a lean, muscular body, I have towards the body you want by re-awakening competitive athlete, has naturally gravitated
seen practically every diet and suffered through primal instinct and biofeedbackthe things towards The Warrior Diet. He is growing up
most of them. It is also my business to help that have allowed us to evolve this far. lean, strong and healthy, unlike many of his
others with their fat loss programs. I am Ironically, in a comfortable world of peers, many of whom, even in this land of
supremely skeptical of any eating plan or overindulgence, your survival may still be plenty, are overweight and frequently sick.
diet book that cant tell me how and why it determined by natural selection. If this is the Thank you, Ori, for writing The Warrior
works in simple language. Ori Hofmeklers case, The Warrior Diet will be the only tool Diet.
The Warrior Diet does just this, with a logical, youll need. Stephen Maxwell, Ms., 2-time Brazilian
readable approach that provides grounding for Brian Batcheldor, Science writer/researcher, Jiu-Jitsu World Champion, Co-Owner,
his claims and never asks the reader to take a National Coach, British Powerlifting Team Maxercise Sports/Fitness Training Center and
leap of faith. The Warrior Diet can be a very Relson Gracie Jiu-Jitsu Academy East
valuable weapon in the personal arsenal of any
woman. "In a era of decadence, where wants and
DC Maxwell, 2-time Womens Brazilian desires are virtually limitless, Ori's vision recalls "My body continues to get tighter and more
Jiu-Jitsu World Champion, Co-Owner, an age of warriors, where success meant toned in all of the right places...and people
Maxercise Sports/Fitness Training Center and survival and survival was the only option. A marvel at my eating practices.
Relson Gracie Jiu-Jitsu Academy East diet of the utmost challenge from which users Read The Warrior Diet with an open mind.
will reap tremendous benefits." Digest the information at your own pace.
John Davies, Olympic and professional Assimilate the knowledge to make it fit into
The information in The Warrior Diet will sports strength/speed coach your current lifestyle. You will be amazed at
help you achieve the next level in training for how much more productive and energetic you
the 21st century. It is the physical training along will be. Be a warrior in your own right. Your
with the diet that will make a lasting impact on Ori Hofmekler has his finger on a deep, body will thank you for it."
your life. I am deeply grateful for Oris advice ancient and very visceral pulseone that too
and the friendship we have established over the many of us have all but forgotten. Part warrior- Laura Moore, Science writer, Penthouse
years. athlete, part philosopher-romantic, Ori not Magazine, IronMan Magazine, Body of the
only reminds us what this innate, instinctive Month for IronMan, Sept 2001, Radio Talk
Sifu John R. Salgado, World Champion, Show Host The Health Nuts, author of Sex
Chinese Wrestling and Taiji Push Hands rhythm is all about, he also shows us how to
detect and rekindle it in our own bodies. His Heals
The Warrior Diet certainly defies so-called program challenges and guides each of us to
modern nutritional and training dogmas. fully reclaim for ourselves the strength, sinew,
56
The high-protein, low- or no-carbohydrates Preworkout and recovery meals to minimize
Now, for the first time, you can unlock your true
physical potentialby understanding the fundamental
biological principles of physical transformation.
58
H IGHLIGHTS:
WHAT YOU GAIN
WITH MAXIMUM
M USCLE
M INIMUM FAT
Now, for the first time, you can unlock your true
physical potentialby understanding the fundamental
biological principles of physical transformation.
Once you own this wisdom, you will be the master of
your body.
Introduction
A Revolutionary Way of Looking at Chapter 3Steroid Hormones
Unique Steroidal ActionsConverting Cholesterol
Maximum Muscle and Minimum Fat Into Steroid HormonesUndereating and Exercise
Stimulate Steroid Hormone Synthesis High
Part I: The Biological Switches That Mitochondrial Capacity for Proper Steroidal
Trigger Muscle Gain and Fat Loss ImpactDietary Fat and Cholesterol Level Effect on
Steroid HormonesHow to Take Advantage of
Chapter 1Turning On the Anabolic Switch Steroid Hormones Anabolic ActionsTestosterone
A Revolutionary Dietary Cycle That Triggers and DHT for Maximum Anabolic Impact
Maximum Anabolic Impact How to Realize AromatizingThe Bodybuilding Nightmare
Maximum Growth PotentialHow to Turn Growth The Cocktail Hormone ImpactHow to Take
Potential Into Muscle GainThe Great PumpThe Advantage of the Cortisol WaveReach Maximum
Day After Competition. Anabolic Potential During ExerciseAldosterone for
Survival and Muscle Toning.
Chapter 2Muscle Gain and Fat Loss at the
Chapter 4Using Dietary
Cellular Level
The Biological Benefits of Stress and Hunger
Fats for Maximum Growth
cAMPThe Missing LinkCan You Gain Muscle Anabolic Actions of Fatty AcidsGood Fats, Bad
Without Gaining Fat?cGMP and Potency The FatsFood for Sex and MusclesFat and
Combustion Engine Principle. SurvivalArachidonic Acids Stimulating Effect on
Steroid HormonesEFA Balance for Maximum
PerformanceEFA Ratios for Reducing
Part II: Muscle Gain Inflammation, Sensitizing Insulin, and Gaining
Growth: The Product of Opposing Forces Muscle Bad Fats Can Help Build Muscle
Arachidonic Acids Profound Growth Impact.
60
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AKED W ARRIOR
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63
Have you noticedthe greater a mans skill, the more he achieves with less? And the skill of strength
is no exception. From the ancient days of Greek wrestling, to the jealously guarded secrets of Chinese
Kung Fu masters, to the hard men of modern spec ops, warriors and allied strongmen have developed
an amazing array of skills for generating inhuman strength.
But these skills have been scattered far and wide, held closely secret, or communicated in a piecemeal
fashion that has left most of us frustrated and far from reaching our true strength potential.
Now, for the first time, Russian strength expert and former Spetsnaz instructor Pavel has gathered
many of these devastating techniques into one highly teachable skill set. In The Naked Warrior Pavel
reveals exactly what it takes to be super-strong in minimum timewhen your body is your only tool.
Gain more brute strength in days than Master the one-arm/one-leg pushup
you did in years of bodybuilding or for crushing upper body force
calisthenics Forge super-piston, never-quit legs
Discover the martial secrets of instant
power generationfor rapid surges in
with the Spetsnaz favorite Pistol
Discover the magic of GTG
The Naked Warrior
applied strength guaranteed the worlds most effective
Master the Secrets of the
Discover how to get a world-class strength routine Super-StrongUsing
powerlifters quality workoutusing Be tow-truck strongyet possess the Bodyweight Exercises Only
your body only rugged looks of a stripped-down racer By Pavel
Get a harder, firmer, functionally-fitter No gym, no weights, no problemget
bodyand be as resilient as hell #B28 $39.95
a dynamite strength workout at a
whatever you face moments noticewherever you are
Paperback 218 pages 8.5" x 11"
Over 190 black & white photos plus several
illustrations
Chapter 1 Another secret of the karate punchthe power of of concentric-only trainingRenegade Pistol
rotation and spiralthe invisible forceBracing: Fire-in-the-Hole Pistol Cossack Pistol
The Naked Warrior Rules of boost your strength up to 20% with an Dynamic Isometric Pistolcombining dynamic
Engagement armwrestling tacticwhen to bracethe exercise with high-tension stopsmultiple stops
advantage of dead-start exercisesBody for greater paintaking advantage of your
The Naked Warrior', or why strength train with hardeningtough love for teaching tensionthe sticking pointseasier variationsthree reasons
bodyweight? The definition of strengthstrength quick and hard way to greater tension why adding isos to dynamic lifting can increase
classificationsexamples of the three types of controlBeyond bracing: zipping uptaking effectiveness by up to 15%protecting yourself
strengththe only way to build strengthhigh your pretensing skills to a new levelWind up for against injuryIsometric Pistolholding tension
resistance and mental focus on contraction powerthe art of storing elastic energy for over timethe art of powered-down high-
tension generation skilla powerful instant- greater powerthe reverse squat. tension techniquesWeighted Pistolworking
strength mixThe Naked Warrior Principles the spinal erectors.
the six keys to greater strengthHow do lifters Chapter 4
really train?best practice secrets of
Power Breathing: The Martial Chapter 7
powerlifters and Olympic weightliftersHow do
gymnasts get a good workout with the same Arts Masters Secret for Field-Stripping the One-Arm
weight?five strategies for making 5-rep Superstrength Pushup
exercises harderhow gymnasts achieve super
strengthhow to customize the resistance Bruce Lee called it breath strengthcranking The One-Arm Pushup, floor and elevatedhow
without changing the weight. up your breath strengthyour body as a first- to shine at high-intensity exertionchange-ups
class sound systemhow to make it happen for easy and difficultthe authorized
Chapter 2 definition of true power breathingPower techniquedeveloping a controlled descent
inhalationthe mystery breathing muscle thats Isometric One-Arm PushupThe One-Arm Dive
The Naked Warrior Workout Bomber PushupThe One-Arm PumpThe
vital to your strengthamping up the
compressionwhen and why to hold your One-Arm Half Bomber PushupFour more drills
Grease the groove, or how to get superstrong to work up to the One-Arm Dive BomberThe
breathReverse power breathing: evolution of
without a routinethe secret success One-Arm/One-Leg Pushupthe Tsar of the one-
the Iron Shirt techniquethe pelvic diaphragm
formulaSome GTG testimonials from the arm pushups.
locktwo crucial rules for maximal power
dragondoor.com forumhow does the GTG
breathingPower up from the core, or the
system work?turning your nerves into
superconductorsavoiding muscle failure
pneumatics of Chitwo important principles of Chapter 8
strength as a skillthe magic formulaThe
power generationhow to avoid a power Naked Warrior Q&A
leakagethe balloon technique for greater
Pistol: the Russian Spec Ops leg strengthener of
power.
choicehow to do itthe basicsThe one- Are bodyweight exercises superior to exercises
arm/one-leg pushup: an exercise in total body with weights?the advantage of calswhat cals
tensionwhat gymnastics has to teach Chapter 5 enforcethe biggest disadvantage of bodyweight
usanother advantage of the one-arm Driving GTG Home exercisingthe advantage of barbellsthe
pushupGTG, the ultimate specialization advantages and disadvantages of dumbbellsthe
program. advantages of kettlebellsWhy is there such an
Driving GTG home: focusedskill-building intense argument in the martial arts community as
why fewer is betterthe law of the to whether bodyweight exercises are superior to
Chapter 3 jungleDriving GTG home: flawlesshow to exercises with weights?confusions explained
High-Tension Techniques for achieve perfectionthe real keythe five what a fighter needsCan I get very strong
Instant Strength conditions for generating high tensionthe using only bodyweight exercises?Should I mix
significance of low rep workDriving GTG different strength-training tools in my training?
home: frequentthe one great secret of press How can I incorporate bodyweight exercises
Tension. What force is made ofthe relationship successDriving GTG home: freshthe many
between tension and forcehigh-tension with kettlebell and barbell training?Can the
aspects of staying fresh for optimal strength high-tension techniques and GTG system be
techniques'Raw strength' versus 'technique' gainsstaying away from failurethe balancing
the power of mental focusLow gear for brute applied to weights? Can the high-tension
act between frequency and freshnessDriving techniques and GTG system be applied to strength
forcespeed and tensionputting explosiveness GTG home: fluctuatinghow to avoid training
in context"Doesn't dynamic tension act like a endurance training?I cant help overtraining.
plateaussame yet different strategies What should I do?Can I follow the Naked
brake?" a dirty little secret of bodybuilding waviness of loadcountering fatiguetraining
the dangers of mindless liftingThe power of a Warrior program on an ongoing basis?Can I
guidelines for a PRbacking off and overtraining. add more exercises to the Naked Warrior
fistthe principle of irradiationAccidental
discharge of strength: a tip from firearms program?Will my development be unbalanced
instructorsinterlimb response and your muscle Chapter 6 from doing only two exercises?Is there a way to
softwarePower abs = a power bodythe Field-Stripping the Pistol work the lats with a pulling exercise when no
relationship between abs tension and body weights or pullup bars are accessible?door
strength he back-pressure crunchthe source pullupsdoor rowsWhere can I learn more
Box Pistolhow to go from zero to herothe
of real striking powerA gymnast instantly gains about bodyweight-only strength training?Low
box squata champions favorite for multi-
40 pounds of strength on his iron cross with the reps and no failure? This training is too
muscle strength gainsmaking a quantum leap in
three techniques you have just learnedThe easy!Will I forget all the strength techniques in
your squatsvarious options from easier to
static stomp: using ground pressure to some sort of emergency?Isnt dedicating most of
evilerthe rocking pistolhow to recruit your
maximize powera secret of top karatekas and the book to technique too much?why technique
hip flexorshow to avoid crampingOne-
bench pressershow the secret of armpit power is crucialmoving from ordinary to
Legged Squat, Paul Anderson styleAirborne
translates into paydirt for one-arm pushups, extraordinary.
LungePistol Classicmastering the real
punches, and bench pressesThe corkscrew: dealNegative-Free Pistolthe three advantages
62
Praise for Pavels The Naked Warrior
As a diehard weightlifting competitor
throughout the past 40 years, I at first
The Naked Warrior
viewed the bodyweight-only approach of Master the Secrets of the
The Naked Warrior with some trepidation.
Imagine my surprise when discovering Pavel
Super-StrongUsing
Tsatsouline's latest work stresses real Bodyweight Exercises Only
STRENGTH TRAINING, employment of a
limited amount of key major muscle group By Pavel Tsatsouline
movements, and a high intensity, low rep
format! Indeed, by deriving the best features #B28 $39.95
of proven power building programs from all Paperback 218 pages 8.5" x 11"
weightlifting disciplines, gymnastics, martial
arts, and other "heavy" exercise modes, Mr. Over 190 black & white photos
Tsatsouline has redefined strength-
conditioning for the 21st century!
This book has caused me to completely re-
Recently retired from 32 years in public evaluate the way I look at calisthenics...
education, I used to agonize over the archaic Education is a wonderful thing and in this
athletic training which was witnessed on a book you have most certainly educated me,
daily basis; coaches simply led their charges as you will educate thousands... The great
through hours of mind-numbing, ineffective detail you include works, as I often receive a
calisthenics, "tradition" since centuries great deal of e-mail asking for more detail.
before. Now, Pavel's research can yield a Even those of us who have cranked out
much more condensed, result- producing hundreds of thousands of reps in various The Naked Warrior is outstanding as a
package. The Naked Warrior routine has the drills don't really know what we are doing complement to Pavel's other books or
potential to save teams huge blocks of much at a micro level. The detail allows us to standing alone. The Grease the Groove
needed time, will not drain their athletes' scrutinize our performance and make section alone makes this book worth
energy, and saves from any strain on the adjustments to improve performance. owning. For martial artists and practitioners
usual tight budgetno new equipment, of police defensive tactics the two featured
definitely no assembly required!!! As for the spec ops warrior, this is great! exercises in The Naked Warrior will greatly
John McKean, six time All-Round There are so many times when you are enhance striking and kicking. The One-Arm
Weightlifting World Champion unable to bring weights with you and you Pushup and the One-Legged Squat (Pistol)
have to rely on cals to get you through. are the closest thing to actually striking and
kicking that strength training has to offer.
This new learning on cals allows us in the
Pavel... your sections on tension and field to still train for great strength with only For martial artists who don't wish to weight
breathing de-mystify the concept of our bodies and that's like money in the train or just don't have the time The Naked
centering. Many practitioners of Oriental bank! For example, I am going on a 10 day Warrior program is the way to go to
arts emphasize the mental path to power trip with no weights and I will most enhance strength. Those who do weight
generation. The majority of Westerners certainly do The Naked Warrior workout train will want to include the Naked
cannot relate to that. You have made it a while I am gone! I can't wait to get started! Warrior program into their training as well
physical skill and described it in such a way since the benefit is great while time, cost and
that anyone can practice it and readily The Naked Warrior is a must for anyone convenience are non-factors.
improve... This book, as with The Russian who trains people with cals! While it's great
Kettlebell Challenge... will catch like fire in for your own use, you can help others The byproduct of the high tension concepts
the tactical community. improve dramatically by knowing what to outlined in this book is the martial artist will
Name withheld, Instructor, Counter look for and what to suggest to improve learn more about the use of muscle tension
Assault Team, US Secret Service their technique. in motion than he will during the majority
SSgt. Nate Morrison, USAF, Pararescue of martial arts training. Tension, in it's
Combatives Course Project Manager proper degree and application is of
paramount importance, it is not only a
factor in strength, but in speed and
endurance as well. The section on Power
"If I was stuck on a desert island (or
Breathing explains the relation between
somewhere else with no access to weights)
The Naked Warrior is one of Pavel's best strength and breathing like most martial art
I'd hope that Pavel Tsatsouline would be
work yet!!! I find that Pavel's easy to instructors don't or cannot.
there to help keep me in shape. With The
Naked Warrior, Pavel has moved the art of understand, no nonsense approach in The
Naked Warrior will help one become the There is finally a scientific explanation on
exercise without weights to a new level. I
best they can be. In addition, the tools Pavel many of the breathing exercises and
like both the exercises he has selected and
explains in The Naked Warrior will help my techniques that abound. As is stated in the
the approach he advocates for training on
Olympic style weight lifters gain the core book, strength is a technique. You can
them. Now, whether you have weights or
strength they need to put additional kg on practice martial skills without the
not, there is no reason not to get into top
their totals. Thanks Pavel for such a great information offered in The Naked Warrior,
shape!"
work!! but you risk not operating at full potential.
Arthur Drechsler, author "The
Mike Burgener, Sr international George Demetriou, Modern Warrior
Weightlifting Encyclopedia"
weightlifting coach Defensive Tactics Institute, NYC