Pavel Tsatsouline Kettlebell Strength Training Weight Lifting Workouts Exercise and Flexibility Questions & Answers.

Just curious Mike, have you ever trained in martial arts or any fighting arts? I'd assume that you have but was just curious. If you have, could you give me a brief background of your fighting/marital arts history? It would be very inspirational to me. Thank you for your time. 

You can tell by the size of Mike's arms! All kidding aside, the new DVD is awesome Mike and i can't wait to try some of your new tips out when i workout tomorrow. And how's the pressing coming along? Kegan 

Hey guys, tom venuto from fitren.com recommended this site: www.powerfulsleep.com where the author says 5 to 6 hours is all we need to be full of energy and passionate about life. Anyone know about this? ie going against the recommended 8 hours....? looks interesting.... i think he says that intense sunlight in the morning is good for such a regime where i think melatonin regulates drowsiness, i think..... anyhow, any opinions here? jon 

I need some direction. I am 35, 6'3" and about 175 lbs. I am semi active, playing basketball once a week and a little golf. My job keeps me out a few nights a week with clients, but I have some flexibility in my schedule. Here is my goal. I want to lose about 10-15 pounds off my stomach, then add about 15-20 pounds of size to my overall body. After that is reached, I want to simply stay in shape and maybe add some strength, but mainly just stay in shape and maintain my size. I am looking for a simple diet to follow, as I am not good with understanding the ins and outs of nutrition without basic guidance. Although I do like to occasionally eat fun foods like pizza, hamburgers, Subway subs, strawberry shortcake, etc... With sooooooo much information out there, my head is spinning on where to even begin and who to trust. I need some guidance on finding the right diet to follow, what program to follow lose the initial weight, then what program to follow to add and then maintain the weight. Thank you, Jerry 

I recently completed a bear cycle and then went on to a 5x5 program 3 days a week (Monday: Deads, dips, rows. Wednesday: Hack squat, Military press, pullup. Lather, rinse, repeat on friday). I have been at this for a couple of weeks but I wanted to bring up the volume a bit as i still want to gain some more mass plus my body seems to respond well to higher volume/less frequent workouts (3 days a week rather than PTP 5). With that in mind, I was planning this schedue: S.J. every day, Eat lots plus drink plenty of milk. Monday: 10x3 Deadlifts 5x5 Dips 5x5 Vertical rows Jandas Wednesday: 10x3 Military press 5x5 Bent over rows 5x5 Pistols Twists Friday: 10x3 Pullups 5x5 Floor Press (never done this before, should be fun) 5x5 Hack Squat Turkish get-ups 1. What do people think? My main thought is that maybe I should cut down to two different workouts three days a week rather than the above. 2. Active recovery? Right now I just do some light bodyweight cals but would be open to suggestions. Thanks in advance, Xav 

A quick question to those more knowledge than I, does over training have it's place in a strength / power to weight type training regime (not mass building)? I ask this question because if I know I will be having a layoff for a couple of days, I have in the past deliberately over trained beforehand to compensate knowing I would have a few days rest. I appreciate it is not ideal, but have others found this to be more effective than simply having a disruption to the ‘normal’ training?  

Hi Mike, I really enjoy doing HOC workouts and wanted to incorporate them into the 16 week training cycle. Something like HOC MWF, 5x5 Squat, Deadlift & 2KB MP Tues, 5x5 2KB Windmill & Snatch for reps Thursday, LC or Jerk for reps Sat. I was thinking of adding on the HOC workout to the end of the 16 week cycle as a fifth 4 week cycle. Could you give me some feedback on how you feel about this? Thanks, Rob 

If I do the kettlebells for size and strength program could I still do H.O.C. on the off days. Thanks, Steve Bruton 

I've been following your posts on two kb work for a while and been very interested it, and I think its great that you made this DVD. The production and training you give is top notch, and although the program is a little too advanced for me right now, I'm sure I'll be moving up in the ranks in no time! I've found that everything is explained clearly enough, and shown clearly enough, that I don't need to re-watch every exercise ten times to get it down. In particular, I like the special detail that went into the 2 kb MP and the double snatch (the "endgame" of kb lifting). Also, the pdf manual is a great feature, with all its added info on program design. Thanks for a great product! 

Mike, For this new year I have set my goal to be able to do a full pistol and a full one-arm push-up. I also would like to burn some fat, because the excess, I believe, is an obstacle to progree in strength-type bodyweight exercises, like the pistol and one arm push-up. I do not want to mix too many goals at once, as stated on your last newsletter. Thnks for your input. 

Hi Mike, I have received your user guide and am hope to have the DVD this week. The user guide is excellent. I noticed that that you do not include ladders as one of the protocols for building size and strength. Would ladders be beneficial as well? Thanks Rick. 

Comrades, the usually sunny CA has been wetter than a dog so I steeled myself to go to a gym. First I almost got kicked out for DLing (the expert staff called it 'the clean-and-jerk'). Then some militant vegetarian started giving me grief about my In-N-Out Burger T-shirt that I was wearing with pride. Finally two girls started hitting on me in the middle of a set of hanging leg raises. The sun had better come out before I follow Com. Jack to a Pilates class ;] 

OK, I'm guessing that I'll be able to get maybe three measely pull-ups this afternoon. So, I'll go for a max and then do a few sets of doubles and singles and perhaps some hanging from the bar. Is there any benefit whatsoever to adding heavy lat pulldowns to assist with pull-up performance or is there no carryover? My plan is to do some morning work on pull-ups just about daily, after some easy track running or bike or whatever. Any other suggestions? The reason for the pull-ups is to prepare for the NAKF multi-event meet on 2/26: Max DL LCCP with two 24's, 5 min, Secret Service style (I.E. setting down bells is OK) USMC BW Pull-ups Snatch with 24Kg, 5 min, Secret Service style Floor to shoulder 100# Sandbag, 2 min Jim 

To anybody who cares Today I had a P.R military press 165lbs * 3. Have been working very hard on my cleans and I think I am making progress on technique. 165 flew up no problem and actually didn't rack it very well because I was surprised how fast it flew up. Once I get 165 * 4 reps will cycle it back for a while before bumping the weight up to 170lbs. I am very determined to equal Mike Mahlers numbers on the military press and I think as my clean technique improves the military press numbers will continue to go up. Also started doing windmills which has basically goten rid of my shoulder pain that I have been having in my left shoulder. Making good progress with captain of crush #1 can close it 5 times with my right hand ( good considering I could barely close it one time when I got it two months ago), will continue to grease the groove and attempt to move up to the #2 soon. As for Mikes DVD I have to say that it is awesome. I have to say that Mike has a very engaging personality and has great ability in terms of communication (also good sense of humour). Seeing the techniques performed with the proper speed really helps visualization as sometimes verbal descriptions leave you locked up and moving too slow.  

Mike - The article on T-nation about volume training is a tight, concise article. My only question is when following the bear program, when is weight added to the initial set? If i am deadlifting and my first set is 405 x 5 (I could have done a couple more), my second set at %90 would be 365 x 5, and my remaining sets, say 3-5 more before my form goes, is 325 x5 - %80 of first set - when should I bump up the initial 405? Should I stay the same and "test" 5rm every couple of weeks? Do you stay the same week after week?! Thanks in advance! 

OK, Mike, you got me w/the latest ad for your new DVD, "The KB Solution for Size n' Strength." I've admired your work and approach for some time now, so let's do a little business. Rather than use a credit card, though, I'd rather send you a money order. So, where do I send it and how should I make it out, e.g. are you incorporated? If you'd rather not put that in an open forum, you're sending me your newsletter under my nom de plume, ddmoates (actually the name my kids gave our dog . . .). And a couple of quick questions: first, what set/rep notation are you employing on your training log, i.e. is the milpress w/ two 88s (88x2x3) 88 x two sets of 3 reps (you do say "...both sets . . ." at one point) or 2 reps x 3 sets? Secondly, I note you're GTGing for sets on the milpress on the same days that you're also incorporating the MP in your workout du jour. Granted the GTG is higher rep lower weight than the bulldogs in the workout, but . . . at what point does the ugly spectre of overtraining raise its head here, given that you GTG 6 days weekly, and lift/work out 3 or 4? Thanks for your time, and keep up the great work. You are developing a reservoir of respect and goodwill in the iron community that I think is going to take you to an impressive career in your chosen field. Couldn't happen to a better guy. 

I've been training combined BB & KB for several years. This year I decided to go only KB's. My goal is to get proficient with the 32s, I can currently do around 12 snatches and 5-7 long cycle C&J's(2 kb) and one shaky press with each arm. I have found that back to back explosive work causes me to train on the nerve too much so I have divided my 4 day program into alternating days of explosive work using rep ladders doing as much with the 32s as possible while fresh. On the other 2 days I do Mahlers\5x5 type programs, again using the 32s as much as possible. I would like to build up to 3-5 reps on one arm press, 15-20 long cycle C&J (double kb) and 15-20 back to back snatches by GS rules. Will this type of split (explosive lift days alternating with grind lift days) help me or should I try something different? FWIW I'm 38 years old 6'0" 180 lbs .Any help or suggestions much appreciated from any girevik who has passed these marks. 

Hello to all, I am new to the board, I am hoping that this forum can help with the new me :D I am a c-section mother of 3, that to start will tell you where my stomache muscles are already :D On top of that I am a recovering fat chick :D I was heavy all my life till 2 yrs ago, I weighed in at the time 350 lbs, I've gone from a size 26 to a 5/6 but... at 32 yrs old, what can I do about the loose skin besides operations, I'm a single mom and can't afford to go under the knife... Any help would be aprecciated... My problem areas are under my arms,TUMMY, and some in my lower back and OMG my butt.... PLEASE HELP!!! 

Anyone have a tip on how to stop the KBs from rolling over to one side while doing renegade rows? I feel unstable doing the exercise and often the KB on the ground rolls away from my body (ie if the left hand is raising the KB, the right KB on the ground rolls to the right) causing me to fall down. Any help would be appreciated. Legs 

Does anybody have his book "The Science Of Martial Arts by Charles Staley " and if so can the workouts be done solely with KB's???? Would Mikes M. MMA DVD be a better buy??? I train solely with KB and Combat conditioning... Any feedback would be greatly appreciated... Thanks in Advance Frank 

Does anybody have his book "The Science Of Martial Arts by Charles Staley " and if so can the workouts be done solely with KB's???? Would Mikes M. MMA DVD be a better buy??? I train solely with KB and Combat conditioning... Any feedback would be greatly appreciated... Thanks in Advance Frank 

I have compiled a 39 page ebook titles "Guide to American Girevoy Sport. In it you will find all the answers a beginning girevik needs. It is intended strictly as a GS book and is not intended to replace any DD product. Pavel has reviewed the book and gave it a thumbs up. The first 25 buyers can get the book for a paltry $15. After those 25, the price will go back up to $25. Don't hesitate! The book can be ordered from the Products page of my website. In the book you will find proper Jerk, Snatch and Long Cycle technique, how to set up your gear, excellent (and new) assistance exercises and pre-comp nutrition. For those who do not know me, my name is Jared Savik. I won my weight class (90kg) and the "best lifter" award at the 2004 NAKF National Championships. Thanks, Jared in MT

http://www.FitnessYouCanUse.com 

"Fat Loss M-W-F (use kettlebells or dumbbells) Double Military Press 5 reps Renegade Row 5 reps l,r (left and right) Double Front Squat 5 reps One-arm snatch 10 reps l,r (left and right) Two-arm Swing 10 reps 25 Hindu Squats Take thirty-second breaks in between each exercise and do the entire circuit five times per workout. Take two-minute breaks in between each exercise." Not trying to be a smartass or an idiot but you do mean: "Take two-minute breaks in between each circuit," right? 

I know that the military press effects the upper pectoral muscles,but how much?Also, does the side press hit the pecs at all?I'm contemplating giving up my bench presses,butI want to keep a little pecs. 

I use KB's to build mass for football. I have the 88 LB one and I am wondering if there is one that is bigger. I thought about buying another 88 LB to increase the workload but I like the results I have been getting from unilateral training. thanx. 

If you were limited to just a handful of lifts (let's make it 5 to get the brain juices flowing) for the rest of your life (no variations allowed besides load and volume), what would they be (let's just say the goal is overall general strength, and that you're not worried about cardio? One possibility: BB Cl & Pr (yes, I know, that's cheating) Rev Grip Chin KB Sn Evil Wheel Bench Press or maybe... Side Pr BB DL Chin U Pushup Pistol (ala PTP and NW) LT  

What is the optimal range of elapsed time between sets when using GTG? I'm a little confused because in a past newsletter you set up a weekly rep progression of 5-9 over 5 weeks, at five sets six days per week, noting that occasionally you ramp it up to 8-9 sets per day, dropping it back the following workout. You mention doing a set morning, noon and night (OK, there's three sets) and someone (not you) noted here on the board that doing a set every hour on the hour is too frequent. I understand that we're all somewhat different in our recovery capability, but what do you suggest as outside/inside parameters when trying to hit, for example, 9 sets a day? As always, thanks, and I await your DVD w/high expectations. (Watching you play w/88s is worth the price alone in motivation, I'm sure . . .) Bill 

for a few days my strength seems to decline. Can you do 5x5 daily or every other day or low sets daily? Thanks. 

I recently ordered the k2 fitness body bag. I am going to add some sandbag training to my routine. If anyone uses sandbags I would appreciate some advice on lifts. Thanks for any help. Peace Rich 

Just wondering after I read the post on picking 5 exercises? I noticed a few people chose the Military Press over the side press. Thanks, Colin 

My two previous cycles for WPU I used a variation of 54321 that worked well. This time around I have been using 3x3 and have been getting diminishing returns. Can't figure out exactly why. Could be that I added an extra day of lifting last cycle, didn't go low enough on my back off week, shoulder laxity inhibiting strength or been working at too high % of my 1RM. Gonna try 3x3 again some time in the future for WPU. It has worked well for me on bench and deads in times past. I'm stopping my cycle and restarting with a different protocol. Gonna try Rest-Pause Training Mahler style 10x1 moving from 1:00, :45, :30 and :15. I'm gonna start with a lighter weight for me BW+50 and make 2, 10 lb jumps in the 12 wkt cycle. That way I can ease into RPT and still salvage a little bit of results by the end. Also gonna change up my pressing and pistol protocols since I have recently gained strength in those. Going to do alternating sides. So, left arm clean and press, set it down, right arm clean and press. Same for the pistols. Gonna stick with the 3-5/5+ on the snatches. Still making easy gains on those. I'll still do bench twice a week 3x3 to maintain strength. So my KB+ workout will look like: superset weighted pistols w/ presses followed by 10/1 RPT WPU followed by Snatches TAPS style HLR Workout schedule U KB+ M KB+ T Bench AM Muy Thai drills PM W KB+ R KB + AM Muy Thai session PM F Bench S OFF or Boxing class At a glance it may seem like a lot of wkts but 2 of those are 3x3 on Bench which don't empty the bank. I'll do this for 3 weeks and see how I feel. If I don't feel like I am making good progress, I'll take a week for active recovery with some different lifts - probably H2H or LC. Feedback? Thanks, Frankie

Dallas Kettlebell 

Todays training log: "Monday pm, basement Tried Mike Mahler's fat burning work out from AgStrng #48 Double MP 24kg/24kg x5 Alt Renegade Row 24kg/24kg x5L,5R FSQ 24kg/24kg x5 One-arm Snatch 24kg x10L,10R Two-Arm (Double kb) Swing 24kg/24kg x10 Hindu Squat x25 Mike suggested five sete in his newsletter. I got a pitifully chest-greasy TWO. He suggested :35 between sets, and 2:00 between circuits. I did two in 17:27. shower, cold rinse outside, dusk, clear, 35F The big blizzard missed us by 100 miles, but people were really freaked Friday evening and Saturday morning. doused 3x 3.5gals" I'll try again (maybe tommorrow, more likely Wed}, I'll hydrate. I'll do the snatches w/ 16kg and replace the 24kg/24kg swing w/ two -handed 32kg swing. Anybody have suggestions,comments, or -obviously- advises? _________________ "A noble spirit embiggens the smallest man" -- Jebidiah Springfield, 1796  

What are your oppinion about it?http://www.circularstrengthmag.com/22/sonnon2.html 

I have been wanting to add in sandbag training, and was wondering what folks who have tried it thought of this bag? Thanks, -Kyle

http://www.geocities.com/dirtyley/ 

I was reading some article by Matt Furey(combat Conditioning fame)where he says the deadlift is the worst possible exercise for the lower back and is downright dangerous. What's the story on this?? Does this guy know what he's talking about?? 

I was reading some article by Matt Furey(combat Conditioning fame)where he says the deadlift is the worst possible exercise for the lower back and is downright dangerous. What's the story on this?? Does this guy know what he's talking about?? 

I'll be stopping into Ironcore one day while I'm out there, but I was wondering if there are any places to do KBs in Santa Monica? If not I guess it's deadlifting at the Venice Beach Gold's one day, which of course wouldn't suck either. 

I'll be stopping into Ironcore one day while I'm out there, but I was wondering if there are any places to do KBs in Santa Monica? If not I guess it's deadlifting at the Venice Beach Gold's one day, which of course wouldn't suck either. 

I've read your articles on singles training doing wonders for increasing strength. How about using to to develop mass as well? Also, what type of frequency do you have the most success with? Thanks. 

I've been doing searches on this site for ft loss/weight loss programs and it seem s that circuits, high rep swings, man maker, and HOC are the norm. Being that im out of shape and a beginner i figure circuits willbe that best option to start with. My questions are what are some good circuits? should i try for a certain # of times to repeat the circuit or should i just try to repeat as many times as possible for a given period of time? This is what I've come up with so far 2 arm swings 10 reps 1 arm snatches 10 1 arm C&Js 10 burpees 10 rest 2:00 repeat And before anyone says anything or ask yes I've cleaned up my diet an reduced my calorie intake. 

People don't often confuse me for Pavel, Brett Jones, or Steve Cotter. In fact, more children tie tire swings onto me than anybody I know. Still, in addition to my kettlebell workouts I'm starting to do some bodyweight exercises including elevated pushups and am building up to being able to do a full handstand pushup at over 300lbs bodyweight. I realize the majority of the bodyweight exercises are easier if you weigh less and believe me, I'm trying to make it easier on myself! But what is the heaviest bodyweight you have ever heard someone perform a handstand pushup at? Thanks. http://www.castledarkmoor.com/strongman/pushup3.jpg 

I know that you have a specific reason for everything you do in your workouts. I see that you've been doing GTG MP with Lifeline cables, but I didn't see any explanation in your log. Just curious for learning's sake as to why you are using them. Thanks, -Kyle

http://www.geocities.com/dirtyley/ 

I know that you have a specific reason for everything you do in your workouts. I see that you've been doing GTG MP with Lifeline cables, but I didn't see any explanation in your log. Just curious for learning's sake as to why you are using them. Thanks, -Kyle

http://www.geocities.com/dirtyley/ 

I know that you have a specific reason for everything you do in your workouts. I see that you've been doing GTG MP with Lifeline cables, but I didn't see any explanation in your log. Just curious for learning's sake as to why you are using them. Thanks, -Kyle

http://www.geocities.com/dirtyley/ 

I know that you have a specific reason for everything you do in your workouts. I see that you've been doing GTG MP with Lifeline cables, but I didn't see any explanation in your log. Just curious for learning's sake as to why you are using them. Thanks, -Kyle

http://www.geocities.com/dirtyley/ 

Due to my injury, I am unable to lift anything with my left hand. Yet, it seems crazy to let my whole body slip because of one busted joint. So far my gimp workouts are things like hiking, hindu squats (weighted and unweighted), one arm planks (working up to one arm pushups), and kung fu taolu. I'd like to start KBing again--just a little maintenance lifting--but I wanted y'allz opinion: Is unilateral kbing for a couple months a good idea? Bad idea? Have a better idea? Aloha! 

On your training log, is your notation sets/reps, or the reverse? Do you enter all your training there, or is some omitted? And, finally I note that the Lifeline TNT cables don't advertise a yellow series, although the expanders have this, so you rate with these guys. Any comments you'd care to make on cable/expander training would be of general interest, I'm sure. Glad you liked the DVD review - it really is an excellent training tool, and I enjoyed being able to so wholeheartedly endorse it.  

I am left side dominate and was suprised to find that I am having easier time pressing the bar with my right arm. I am excited about this new exercise and looking for some old school strength that goes with it. I would appreciate any comments others have had with this exerice.  

I am left side dominate and was suprised to find that I am having easier time pressing the bar with my right arm. I am excited about this new exercise and looking for some old school strength that goes with it. I would appreciate any comments others have had with this exerice.  

I am a recent convert to Pavel's methods but still harbor a desire to knock out 100 pushups in 2 minutes. My best effort was 70 until I was injured, now I have built back up using ancient techniques such as training to failure. I have stalled out at 50 and can't seem to get past it, now I have come to you for help. My goals are to match Navy Seal physical requirements; 79 pushups, 79 situps, 11 dead-hang pullups, 500 yd swim in 10 minutes and 1.5 mile run in under 10 minutes. Thanks for your help. 

How can you move your 15 repetition maxium to a 25 repetition maxium in the shortest range of time? For example on Dips. Thanks! 

I have the hardest time getting a good heavy strength workout in the cold. My definition of cold is 30-40 degrees. It just seems like my muscles never warm up, even though I do break a sweat during the workout. I don't have a problem with a conditioning workout in the cold. I workout in the garage and I have gone as far as putting a space heater out there as well. Does anybody have any suggestions? I thought about doing a few minutes of jump rope before the workout to warm up but I don't want to fatigue my shoulders before a heavy MP. Well, what do y'all think? (other than the fact that I'm a wimp when it comes to cold weather) Thanks, Lisa