Pavel is considered one of the true legends of kettle bell workouts having brought the kettle bell from Mother Russia to the good ole U. Check out these bodyweight and kettle bell workouts that Pavel uses to strengthen his body and mind. Video — Pavel Tsatsouline strength kettle ball guru expert Enter the Kettlebell! Strength Secrets of the Soviet Supermen by Pavel.
I do a pull-up, you do one. I do two, you match me, etc. Then, if we still had time, we started over. One rep, 2 reps, 3,4,5,6,7,8,9,10… 1,2,3,4,5,6,7,… 1,2,3,4,5.
We totaled hundreds of pull-ups almost daily without burning out, and the extreme PT tests of our service were a breeze. If you want to make this even harder — while you are on the pull up bar — your buddy has to be doing a pushup pyramid. Rotate out with 2 or 3 athletes. You only rest to catch a few deeps breath and go again. Workout 3 Sand bag overhead press 10 reps 50 pushups Sand bag carry meters situps Sand bag carry back to start meters jumping air squats post tine to comments.
Sign up as a DragonDoor. Answer: Yes; according to reports he is from old Russia and it is said that he trained with Russian special forces. Question: Where can I learn more about finding a Kettlebell association? Answer: Check out there website here:. Also check out RKC workshops here :.
Herschel Walkers workout September 14, pm. Russian Pull up Program September 16, pm. Michael C. Williams April 25, am. I will turn 60 years old in July.
I weigh lbs. Brad McLeod April 25, am. Michael: Good to hear from you and that your working out. Pavel has some great books and DVDs that will help you and we recommend them.Charles Staley was hosting his annual Boot Camp. Now, the name means something different now in the fitness industry, but in the early s or so, it meant a full day immersion of learning about strength and conditioning. As the event approached, one of the speakers dropped out.
At the time, the now Mike and Mindy Pockoskis were training with Charles. And, so it began. I gave an impromptu Olympic lifting workshop on Friday, then spoke on Saturday. I spoke just before Pavel Tsatsouline and we became fast friends after this event and our relationships continues today.
I had been following his work for about five years and I had already stole a number of concepts about grip work, ab work and tension from him already. Do them every workout. Never miss a rep, in fact, never even get close to struggling.
It is going to seem easy. When the weights feel light, simply add more weight. I made the best progress of my career. Thank you to Charles Staley for trusting Mike and Mindy and inviting me down. Thank you to Pavel for being brilliant and clear.
Thank you to Chris Shugart at t-nation. I like this one: I am a genius and I have this super power to allow me to follow directions. The devil, as always, is in the details.
This was a barbell plan that people tried to turn into a bodyweight, kettlebell and TRX plan with triathlons, mass building and mountain climbing with Orcas. Park Bench Training Programs: For most of your training year, a training program that has little expectations. You get the work done and gently nudge yourself along in several areas. Counter to what you would think, most people make their best progress here. Bus Bench Programs: Usually, almost by definition actually, these have a time limit, usually two weeks, six weeks or as many as 16 weeks.
At the end of it, there has to be a marked change in what we are focused on. This can also be a peaking program for an athlete. Sorry, I am a jerk. Quickly after I began explaining the original 40 Day workout, people asked me to improve it with the inclusion of Kettlebells and bodyweight movements. I sinned and offered this:. For the next 40 workouts, do the exact same training program every day. For the record, I find that most of my goals are reached by day 20 or 22, so you can also opt for a shorter period.
Pick five exercises. I think the ab wheel is king here, but you can also do some other movements best suited for lower reps. Do a solid single set of five reps for the abs. Never plan or worry about the weight or the load.
Simply do each lift without any emotion or excitement and strive for perfect technique. Since that time, I have answered literally hundreds of questions about this and whether or not the swings were enough, too much, blah blah blah.The Soviet weightlifting systems from the s up to were known for breaking many world records, as well as for creating athletes with longevity.
I was fortunate to learn straight from Pavel himself about the Soviet secrets of dominance and longevity during this time period. Leonid Taranenko won his first Olympic medal in and his last in at the age of He is not the only older Soviet lifter, either.
Vasily Alexeev also set his last world record at age This is the heaviest ever lifted in a competition. In the figure below, I charted current records against records from to The older records are equal to or above the current records, especially for the heavier weight classes.
The heaviest lifts above current records are all from Soviet athletes. How did the Soviet system evolve to create such great athletes? They measured everything. Pavel quoted a Soviet scientist who said that physiological data of what works can be found in world records and not in textbooks. The Soviets also had a ranking system of their athletes. This allowed them to see what programs worked for what level of athlete.
There was a great deal of data to analyze and Soviet scientists were put to work doing exactly that. Most Western systems adjust intensity defined by percentage of a one-rep max across the cycle in a linear pattern. For example, if our lifter had a 1RM clean of pounds, he would start with a lower weight in the first week of training and then build up to higher weights.
As intensity increased, the number of lifts or volume would go down. Pavel pulled together and analyzed some of the Soviet research literature on how athletes trained in Olympic movements from the s to the s. Some of this work is available as translated versions e. However, a good deal is not available or is poorly translated. Alexsei Medvedyeva Soviet scientist of strength, found the intensity of the lifts of Soviet athletes had a repeatable normal curve in the intensity pattern in the data.
Reps in this higher range are taxing physically and neurologically, and it likely takes more time to recover. This rule is probably difficult to follow for many people, as it is tempting to see how much you can lift. However, a great deal of strength can be and was built staying in this sub-maximal range.
In the East, it is variability. The idea behind changing volume is that greater variability in how many reps you do is much easier on the body then large jumps in how heavy you lift. This constant up and down of volume can keep an athlete fresh. If an athlete wanted to do snatches in a month, his or her volume would change each week in a wavy pattern.
One week, he or she might do seventy snatches, the next 44, followed by 56, and thirty. Within the week, there are higher and lower volume days, as well. Western systems generally have an inverse relationship between intensity and volume. As you lift heavier weights, the number of total repetitions goes down. Within the Soviet systems, these two variables are uncoupled. Thus, you might lift in a heavier range for low repsbut complete multiple sets.
Some Western systems e. However, these systems control for volume to keep it consistent. There are some interesting articles on how CrossFit and other contemporary programs tends to reinforce unhealthy goalssuch as getting a certain number of reps in for a time and how this breeds the idea that you need to feel broken at the end of each workout.Benching pounds is a simple concept.
So is running a marathon. But accomplishing either is also extraordinarily difficult. This method trains you to minimize the formation of lactic acid and dispose of it easily. So how do you build mitochondira? As for the fact that this plan incorporates only a kettlebell and a pullup bar, Tsatsouline is steadfast in his belief that no training implement can rival the kettlebell. Try the following for five weeks, and watch your strength soar.
Seven swings will take about 10 seconds; rest for the remainder of the time. Kettlebell Presses and Pullups Set a timer to beep every 8min. When it beeps, start your press set. Clean a RM kettlebell once and press it 5 times with your left. Drop, switch hands, clean with your right, and do your 5 presses. Without setting the kettlebell down, keep switching hands and counting down the reps: This was one set. Walk around for a couple of minutes, and do the pullups in the same descending rep ladder of When the timer beeps, hit your presses again.
Kettlebell Goblet Squat: Focus on sitting back with your hips and opening your knees to achieve depth. Russian Kettlebell Swing: Stand behind the kettlebell with feet slightly wider than shoulder width and slightly turned out.
Sit back and grip the handle with both hands. Explosively snap your hips open.The phrase greasing the groove has been used in many articles.
The basic premise in greasing the groove is to do the same exercise frequently, with every set performed without going to muscular fatigue. Pavel Tsatsouline is known for creating the phrase greasing the groove GtG in his book Power to the People. In the book, he talked about how important it is for the neurological groove to fire in a certain sequence and intensity. GtG is not so much breaking down muscle tissue for more growth, as it is about building up the neurological pathway of lifting heavy weight.
The nervous system sends signals to the muscles fibers to contract. As the signals become more frequent, the muscle fibers twitching overlap and summate to create greater pull. GtG helps build this firing pattern. Furthermore, it trains the inter-muscular coordination that is needed for heavy lifts helping the muscles get along better with each other. Muscle failure is more than unnecessary - it is counterproductive! Neuroscientists have known for half a century that if you stimulate a neural pathway, say the bench press groove, and the outcome is positive, future benching will be easier, thanks to the so-called Hebbian rule.
Next time the same amount of mental effort will result in a heavier bench. This is training to success! The opposite is also true. You are pushing as hard as usual, but the muscles contract weaker then before! To paraphrase powerlifting champ Dr. Terry Todd, if you are training to failure, you are training to fail. One of the biggest keys in the above statement is how important it is to not train to muscle failure. As Dave Whitley has described, lifting heavy weights is a skill.
A skill is not learned by completing it over and over until muscle fatigue sets in. The old-time strongmen performed every repetition knowing they would have to do it again soon.
It was always perfect practice. Pavel described the way a tennis player would perfect his serve as an analogy to how to train to lift heavy weights:.
How do you improve your tennis serve? Do you hit the court once a week and keep on serving until your balls could not knock out a sick mosquito and you can barely lift your arm? No, you come to the court as often as possible, ideally more than once per day, and slam those little yellow balls until you feel that your serves are about to slow down. One of the big keys in GtG is frequent work of the same exercise. It may seem counterintuitive as we often hear how we need to avoid overtraining.
However, if we are not training to failure our bodies can afford to do the same exercises again either later that day or the next day.Want to become a better CrossFit athlete?
Knock huge chunks off your Fran time? By applying these specific training protocols and focusing on anti-glycolytic training methods, we were able to increase strength and strength endurance in trained CrossFit athletes.
Athletes in our training group saw faster times for Fran and Karen when compared to the control group, as well as significantly greater improvements in the clean and jerk. The pull ups must be strict and done within a 4-minute time limit. Kozhurkin has done 60 pull ups in 4 minutes. What do you think his training is like? Kozhurkin avoids pump and burn like a plague.
His approach to training is decidedly anti-glycolytic. The Russian coach made a global observation on the two diametrically opposed philosophies of stimulating adaptation:.
Greasing the Groove: How to Make It Work for You
There's a better way to train than simply pushing to failure over and over again. Let us use strength training as an example. The majority of bodybuilders and recreational athletes use the first approach. They train to failure, knocking against their limits over and over and slowly pushing them up.
In contrast, strength athletes such as Olympic weightlifters and powerlifters follow the second approach. The first 1,pound squatter, Dr. In endurance training, the first philosophy represents the consensus. Coaches expose athletes to deeper and deeper levels of exertion to improve acid buffering. Yuri Verkhoshansky among them, decided to go against the consensus. They pursued the second strategy, and found ways to minimize glycolysis by expanding the alactic quick and aerobic long-term energy system windows.
Verkhoshansky's work began in the USSR back in the s, and culminated in the twenty-first century. Using his research, the Russian national teams displayed remarkable performance breakthroughs in a mind-numbingly diverse array of sports: judo, cross country skiing, rowing, bicycle racing, full contact karate.
At StrongFirst, we have been successful with anti-glycolytic training AGT endurance protocols for kettlebell quick lifts e. We decided to push the envelope and apply AGT to CrossFit to test whether these protocols will work in a glycolytic environment. We signed up forty CrossFit athletes as subjects. They had at least one year of CrossFit experience, and most had competed at the local level.
These athletes did not make the regional level of the CrossFit Open, but most finished in the top of their region. Twenty athletes were assigned to the AGT protocol, and twenty matched subjects served as controls participating in regular CrossFit programming. The controls continued to train with CrossFit as usual, while the experimental group followed the AGT program described below.
The endurance components of this program were designed according to the guidelines by Professor Victor Selouyanov, the leading AGT researcher. The strength and hypertrophy components were designed according to the guidelines from the StrongFirst Lifter manual.
The experiment lasted six weeks. All athletes were tested in two CrossFit benchmark workouts: Fran and Karen. They also performed a 1RM clean and jerk a week before the experiment and right after it. It is worth noting that Fran puts a greater premium on strength than Karen.
A good reason not to do crossfit
The experimental group made statistically significant improvements in the clean and jerk that were greater than the control group.T hink about how you train pullups.
You jump up to the bar and grind out as many as you can, right? Rest until you think you can get the same number of reps again or close to itand repeat. You probably do the same thing for pushups and dips. Now what if there was a way to do more total reps in less time? How might that be done? Do 7 reps, then 1 rep, then 6, 2, 5, 3, and 4 reps, resting 30 seconds between sets. The ladder method is the ultimate hack for muscle and strength.
Ladders were developed by strength coaches in the Soviet Union, and were a secret weapon in the training of Eastern Bloc athletes—guys and gals who dominated strength and power sports in the Olympics for decades.
I first learned about ladders from strength coach Pavel Tsatsouline, an expert on old Soviet sports training methods. He taught me that a traditional ladder is a series of sets of ascending reps with a constant load. For example, you do one pullup, rest, then two pullups, rest, three pullups, and so on until you hit a goal number for the workout. Climbing, shall we say, from 1 to 10 reps, is one ladder. The second ladder starts over at one rep and works back up to 10 reps, or 8, or 6, or whatever suits your time and energy.
Greater volume means greater overload for your muscles, and ultimately greater gains. Ladders can be done several different ways, but there are four guiding principles you need to follow.
Pavel Tsatsouline: Return Of The Kettlebell Master
The most fatiguing sets high numbers, like 9 or 10 reps must be followed by the longest rest periods. This is one reason that ladders are great to do with a partner. You rest while he does his reps, and vice versa. It takes longer for a partner to perform 10 reps than it does 1 or 2, so working out with someone else usually builds appropriate rests into your workout automatically. A good rule of thumb for solo lifters is to match the number of deep breaths you take with the number of reps you just performed.
Nevertheless, if you feel you need more rest to get the number of reps you need next, take it. The most fatiguing set again, the one with the most reps is followed by the least fatiguing one the lowest number of reps.
Note that the one exception is a descending ladder, which is explained below. No set is ever taken to failure. Every rep should be done with perfect form and performed explosively. For this reason, choose ladders with conservative rep ranges that you know you can perform properly.Kettlebell Clean with Jeff Martone
If 10 reps is your max on pullups, your ladder should only go as high as 7 or 8 reps.