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

Hey everyone, I have been doing gtg with weighted pull ups for a little over a month. I don't seem to be any stronger; I came down on the weight for gtg and now doing what I used to be capable of is really hard. I do not feel fresh anymore and I think this is the main contributing factor. Is there any practice out there besides gtg that will help develop neuro muscular strength, not strength through hypertrophy? p.s. I already know of ladders... Thanks for any input. -Nick 

Folks, We have watched Mike's new DVD "Mahler's Aggressive Strength Kettlebell Solution for Size and Strength". My two assistant coaches Mike Tolloti and David Bass have also watched Mike's new DVD. And we all agree that Mike has done an excellent job with this. It is very informative and easy to understand. The production and title work is excellent. Mike's setting and all demonstrations is on the beach in California. Mike takes you through all of his basic and assistant exercises one at a time. You can go back to any lift on this DVD for future use and information. His demonstrations are super. Mike speaks very well, is easy to understand and gives the listener great tips to be successful on each lift. We thoroughly enjoyed this DVD and highly recommend it to all folks interested in learning the technique of kettlebells, especially with two at at a time, and for those folks that want to get big and truly strong using kettlebells! In Strength, Ethan Reeve 

Deadlifts Benchpress/sidepress(wich one is better?) Squats/Lunges Pullups/Dips(only have ankleweights and doesn't afford a belt) +2 ab exercises 3 times a week and tabata-sprints on the other 2 (and like 1 onehandpushup and planche before bed) Does this sound like a good idea? Need help rotating them if so. Btw, is there any way to look like a bodybuilder but be as strong as a powerlifter? //rikard 

Deadlifts Benchpress/sidepress(wich one is better?) Squats/Lunges Pullups/Dips(only have ankleweights and doesn't afford a belt) +2 ab exercises 3 times a week and tabata-sprints on the other 2 (and like 1 onehandpushup and planche before bed) Does this sound like a good idea? Need help rotating them if so. Btw, is there any way to look like a bodybuilder but be as strong as a powerlifter? //rikard 

Deadlifts Benchpress/sidepress(wich one is better?) Squats/Lunges Pullups/Dips(only have ankleweights and doesn't afford a belt) +2 ab exercises 3 times a week and tabata-sprints on the other 2 (and like 1 onehandpushup and planche before bed) Does this sound like a good idea? Need help rotating them if so. Btw, is there any way to look like a bodybuilder but be as strong as a powerlifter? //rikard 

hey mike- i recall a post some time ago regarding sand bags - wondering if you purchased the K 2 sand bag, and if you do have it, can you tell a little about it - how does it compare to other sand bags you have used - how is the "grip handles" on the side of the bag - what did you fill your bag with, sand, or chains or something else - has it withstood your punishment - do you drop it, throw it, etc? (any wear & tear signs on the bag yet?) thanks in advance Mike :) if anyone else has the K 2 bag please post any comment, looking forward to hearing some feedback all the best my friends, zach even - esh www.GridironGladiator.com

Combat Grappler 

Excellent DVD, very comprehensive and informative. You showed how to do each excercise properly from different angles, gave great tips citing other knowledgeable sources, and showed proper breathing for performing the exercise. Questions: 1 - What do you think of doing Kettlebell Bench Presses (incline or flat) as opposed to the Kettlebell Floor Press? I know that you mentioned that the floor press incorporated more of the triceps since elbows were closer to the sides. 2 - The DVD mentioned that a training program accompanied the DVD. I don't recall receiving one. I that available online? Again, thanks and congrats! You inspired me to order another full set so I can do double kettlebell exercises. Cheers!  

I was teaching at my college's gym yesterday and was going to demonstrate the decompression hang and, lacking anything else to hang on, chose a power rack. But the only one that wasn't in use had a 135 lb. barbell on it. Being lazy and not wanting to unload it, I just pressed it off the pins it was on (about level to my mouth) and placed on the top pins(at the top of my reach) and it wasn't very hard. I'm 145 lb. and 5'6 (in case the power rack seemed huge) so this was a shocker to the people I was teaching. I think that helped my credibility for when I teach strength training. 

After being stuck at a disappointing plateau for a while, I was hoping any of you could give some advice on how to build up the clean and strict press. At a bodyweight of 190, I am currently stuck at 165 lbs press,can do 10 HSPU's from the ground against the wall and hold one-arm HS's against a wall. Cleaning isnt the problem; I have in the past cleaned and push-pressed 215. I could have cleaned more than that, but I could not get it overhead. My goal is simply strength, I'm also an avid climber and do not really want to gain weight, as you can see I'm heavy enough. One course of action I thought of would be applying the smolov cycle to overhead pressing, would that be overkill? Anyways, any advice would be greatly appreciated. 

I was reading the new hard style and want to give a 4 week run of mike mahler's 5x5 double kb routine for size and strength. My thought is that i've done 5x5 barbell work before and many on this forum have recommended waterbury's 4x6 method in the past instead of the old school 5x5. Anyone have any thoughts about utilizing 4x6 set/rep scheme instead of 5x5? 

what muscles do the snatch work, that the swing doesn't? They dont seem much different to me. I'm new at the iron game, and appreciate any info. thanks. 

whats the difference between the bucket method and a cold shower? I am interested in trying this but it sure would be more convienent just switching on the cold faucet. rif 

Hey Mike. Ive always been a fan of your newsletters. In your latest one you talk about doing doing joint mobility after your workouits and on your rest days. I was wondering what does your routine look like. Is it simple join rotations like in the first part of superjoints. Or do you follow a Maxwell style joint mobility workout/fureys royal court movements. I never see you mention any sort of stretching in your routines. Do you do any active stretches (2nd part of superjoints), isometric, or static stretching or is all your flexibilty requirements covered by bridging, TGU, squating etc thanks Mikey 

I have been doing 5X5 for some time now. I lift at home by myself without a spotter so I try not to go "too heavy" so I am never stuck under a large amount of weight. I am a pretty big guy to begin with (6ft 1 and 240), so I am really just concerned with getting stronger, turning more fat into muscle, and improving athletic performance (rugby). I also want to feel like I really worked out so I am thinking of doing the Bear (100% X 5, 90% X 5, and then 80% X 5 until my form begins to fail.) I will periodically re-evaluate my 10 rep max. I will focus on 1 major lift per day. Monday - Power Cleans Tuesday - Bench Press Wednesday - Squat Thursday - Push Press Friday - Deadlift Any thoughts on whether this is the right or wrong way to go?  

At http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=156 John's article entitled "Six Powerful (Qigong) Secrets for Generating Greater Strength" includes a section on "elastic winding." Pavel wrote an article (which I haven't read) about elastic winding in a past issue of MILO: “Muscular force is generated by actin and myosin filaments overlapping each other and forming cross-bridges…once the actin and myosin filaments have maximally overlapped, more tension can be realized by spiralling of the myosin filaments. A change in the length of the pitch of the actin helix may also boost force production during a very intense muscular contraction. Both processes can be compared to twisting a rubber band after it has fully contracted…it enables the muscle to store high amounts of elastic energy as the descending weight stretches the bands and the twists in the bands on the way down.” I use resistance cables from Lifeline-USA so I wonder how I can use rubber bands to "load, coiled tension" and to use this tension as a preparation or transition for explosive action. (Mike, you use and recommend cable products from Lifeline-USA so I'd guess you'd be a good person to ask about this too.) I get an image of stretching out a twisted cable. Any point in doing that? Any examples of rubber band exercises that involve "elastic winding"? 

Ok I have know this guy who can do 45 pull ups straight off, Infact he so good at doing pull ups he can jump from and overhand grip to a underhand and vicer versa and keep groing (kinda like plyometric pull ups lol.) When I asked him how he acheived this he claims its from just doing pull ups (45) and press ups (170) every day. He dosent do weights at all just the pull ups and press ups. I mean is this possible?? When I have tried my press ups get better over about 2 weeks and suddenly I start to lose it my reps start to decline. As for pull ups Most ive done is 26 reps I acheived this by training pull ups with a weight attached to a belt doing 2x5-8 reps 3 times a week completley different from what my freind has done and after doing 26 reps I was unable to preform the same feat the day after. Is he just a genetic freak? or is there something in this that im missing? -Musuko  

I re-watched Mike Mahlers Kettlebell solution for size and strength yesterday and made some observations. First Mike's workout clothes match. Second he has a perfect tan. Third he has great skin. Fourth he's ripped. If this isn't metro-sexual material I don't know what is... just joking Mike. I better stop there before you lay the smack down on me with your perfectly manucured fists. Seriously though Mikes physique is definetely a testimate to the quality of his training and his training philosophy. By the way my sister was watching the video too and said that you are "hot" (just thought I'd boost your ego). Take home message: Guys if you want to become "hot" and to have women falling all over you then buy Mike's DVD. Craig Vogel 

I'm 17 and I am very serious about strength training. I was wondering if kettlebells are a good option for someone my age.  

A little concerned about this. I've heard a lot of good things about the warrior diet, but I don't think I can do it while working out with KBs. I've tried it for the last couple of days. Yesterday, I wasn't able to workout. Today, while doing KB swings I started losing my balance and totally lost all my energy. I had planned on doing a 45 minute workout; I was able to do maybe 10-15 minutes. I usually feel zapped with energy...not when I'm starving all day though. I don't really eat much during the day usually. But I think breakfast is very important for me. I don't guess my body wants to do this right now. I know I ate enough at night so that shouldn't be the problem. Any comments or suggestion? Bruce 

i feel that ive been over training and am going to have a few back off days and really improve the layout for my workouts. i was wondering tho, if it would be alright to still do some cardio during the backoff days? i was thinking maybe running or sprints or punching bag work or maybe burpees or jumping rope or cycling. would i still be over training if i did some of that stuff, of course i wouldnt do a whole lot but i hate hate hate off days and wanted to do something to keep my metabolism up. any advice would be very appreciated. thanks in advance. 

i feel that ive been over training and am going to have a few back off days and really improve the layout for my workouts. i was wondering tho, if it would be alright to still do some cardio during the backoff days? i was thinking maybe running or sprints or punching bag work or maybe burpees or jumping rope or cycling. would i still be over training if i did some of that stuff, of course i wouldnt do a whole lot but i hate hate hate off days and wanted to do something to keep my metabolism up. any advice would be very appreciated. thanks in advance. 

Because I'm not in school for this winter, I have been training very hard since the beginning of the year. I practice strength exercises exclusively which include pistols, pullups, janda situps, an adjustable gripping exercise of my own design, bench presses and deadlifts. I've been doing these exercises in a certain sequence and for a while it seemed as though I was building strength very rapidly. I have run into situations where certain exercises became hard, for example pullups, and to correct this problem, I just switched to a different variation of the exercise. This strategy seemed to allow me to continue gaining; however, as of late, I have been experiencing more difficulties. When I wake up in the morning, I feel very stiff like a tin man and I'm only 21 years old. The problem goes away later on in the day, but I don't have a good feeling about it. I feel that it has gotten to the point where fatigue has built of to a critical level. To correct this problem, I plan to terminate the ptp cycle that I am working on in with my bench press and dead lift, and take a full week off from exercising. I was just wondering, is this a good idea or is there a more appropriate solution? Thanks 

Last night I went to bed at 9:00PM and I woke up at 1AM and couldn't go back to sleep. This happened two thursdays ago (last thursday was part of a back off week) also, except I woke up at 3AM (better, still not good though). For some reason both times it happened on the night of ME BP. I usually do my sessions at about 4:30PM (20-30 min after post-school meal), so I don't think my workouts should affect my sleep. I know this could simply be a coincidence but why does this happen? BTW I normally take melatonin (a sleepy pill) at about 6:30Pm and ZMA closer to bed time about 8:30 (just straight ZMA, globs of B6, Mag and zinc). Even after I woke up at 1AM I took a valerian root which normally knocks me out but it didn't seem to have any affect. Its like my body refused to sleep even though I did a pretty tough workout. I really hate this because I'm wide awake until about 9:30AM (2nd hour, I'm in HS) Any one got any ideas? Thanks Curt 

...and guess what? Magenta is not yellow; it's purple. Three of them produce 120 pounds of resistance at 2X elongation. I'm 5'11" and had no trouble pressing 3 purples 5X. I also ordered 3 reds which at 2X elongation produces 180 pounds of resistance. I MPed that too 5X. There is no way that I can double military press (MP) 2 88 pound KBs one time. I may (or may not) be able to MP an 88 pounder one or two times with my stronger arm. I strongly doubt that I can MP an 88 pounder once with my weaker arm. I'll order the X-Heavy Green cable which at 2X elongation produces 240 pounds of resistance. I want to see whether I can MP 2 reds and a green. I think you should reconsider your statement that pressing three "yellows" or 120 pounds of resistance is the equivalent of pressing two 88 pound KBs. http://forum.dragondoor.com/training/message/320421/ Also, the 120 is at 2X elongation - at lockout, not at the bottom. Actually, the resistance would depend on how tall you are. If you're 6', you're locking out at a higher level of resistance than someone who is only 5'10" In my opinion, MP-ing a 120 lb BB is significantly more difficult than using three purple cables. With a BB it's 120 pounds at the bottom and all the way up. With bands, it's much easier at the bottom and then you can use momentum to get the handles up. With this momentum, you might even be able to go past the weight you can lift with free weights. I'm not putting down cables. I like 'em, but their utility needs to be put into perspective. 

...and guess what? Magenta is not yellow; it's purple. Three of them produce 120 pounds of resistance at 2X elongation. I'm 5'11" and had no trouble pressing 3 purples 5X. I also ordered 3 reds which at 2X elongation produces 180 pounds of resistance. I MPed that too 5X. There is no way that I can double military press (MP) 2 88 pound KBs one time. I may (or may not) be able to MP an 88 pounder one or two times with my stronger arm. I strongly doubt that I can MP an 88 pounder once with my weaker arm. I'll order the X-Heavy Green cable which at 2X elongation produces 240 pounds of resistance. I want to see whether I can MP 2 reds and a green. I think you should reconsider your statement that pressing three "yellows" or 120 pounds of resistance is the equivalent of pressing two 88 pound KBs. http://forum.dragondoor.com/training/message/320421/ Also, the 120 is at 2X elongation - at lockout, not at the bottom. Actually, the resistance would depend on how tall you are. If you're 6', you're locking out at a higher level of resistance than someone who is only 5'10" In my opinion, MP-ing a 120 lb BB is significantly more difficult than using three purple cables. With a BB it's 120 pounds at the bottom and all the way up. With bands, it's much easier at the bottom and then you can use momentum to get the handles up. With this momentum, you might even be able to go past the weight you can lift with free weights. I'm not putting down cables. I like 'em, but their utility needs to be put into perspective. 

...and guess what? Magenta is not yellow; it's purple. Three of them produce 120 pounds of resistance at 2X elongation. I'm 5'11" and had no trouble pressing 3 purples 5X. I also ordered 3 reds which at 2X elongation produces 180 pounds of resistance. I MPed that too 5X. There is no way that I can double military press (MP) 2 88 pound KBs one time. I may (or may not) be able to MP an 88 pounder one or two times with my stronger arm. I strongly doubt that I can MP an 88 pounder once with my weaker arm. I'll order the X-Heavy Green cable which at 2X elongation produces 240 pounds of resistance. I want to see whether I can MP 2 reds and a green. I think you should reconsider your statement that pressing three "yellows" or 120 pounds of resistance is the equivalent of pressing two 88 pound KBs. http://forum.dragondoor.com/training/message/320421/ Also, the 120 is at 2X elongation - at lockout, not at the bottom. Actually, the resistance would depend on how tall you are. If you're 6', you're locking out at a higher level of resistance than someone who is only 5'10" In my opinion, MP-ing a 120 lb BB is significantly more difficult than using three purple cables. With a BB it's 120 pounds at the bottom and all the way up. With bands, it's much easier at the bottom and then you can use momentum to get the handles up. With this momentum, you might even be able to go past the weight you can lift with free weights. I'm not putting down cables. I like 'em, but their utility needs to be put into perspective. 

...and guess what? Magenta is not yellow; it's purple. Three of them produce 120 pounds of resistance at 2X elongation. I'm 5'11" and had no trouble pressing 3 purples 5X. I also ordered 3 reds which at 2X elongation produces 180 pounds of resistance. I MPed that too 5X. There is no way that I can double military press (MP) 2 88 pound KBs one time. I may (or may not) be able to MP an 88 pounder one or two times with my stronger arm. I strongly doubt that I can MP an 88 pounder once with my weaker arm. I'll order the X-Heavy Green cable which at 2X elongation produces 240 pounds of resistance. I want to see whether I can MP 2 reds and a green. I think you should reconsider your statement that pressing three "yellows" or 120 pounds of resistance is the equivalent of pressing two 88 pound KBs. http://forum.dragondoor.com/training/message/320421/ Also, the 120 is at 2X elongation - at lockout, not at the bottom. Actually, the resistance would depend on how tall you are. If you're 6', you're locking out at a higher level of resistance than someone who is only 5'10" In my opinion, MP-ing a 120 lb BB is significantly more difficult than using three purple cables. With a BB it's 120 pounds at the bottom and all the way up. With bands, it's much easier at the bottom and then you can use momentum to get the handles up. With this momentum, you might even be able to go past the weight you can lift with free weights. I'm not putting down cables. I like 'em, but their utility needs to be put into perspective. 

...and guess what? Magenta is not yellow; it's purple. Three of them produce 120 pounds of resistance at 2X elongation. I'm 5'11" and had no trouble pressing 3 purples 5X. I also ordered 3 reds which at 2X elongation produces 180 pounds of resistance. I MPed that too 5X. There is no way that I can double military press (MP) 2 88 pound KBs one time. I may (or may not) be able to MP an 88 pounder one or two times with my stronger arm. I strongly doubt that I can MP an 88 pounder once with my weaker arm. I'll order the X-Heavy Green cable which at 2X elongation produces 240 pounds of resistance. I want to see whether I can MP 2 reds and a green. I think you should reconsider your statement that pressing three "yellows" or 120 pounds of resistance is the equivalent of pressing two 88 pound KBs. http://forum.dragondoor.com/training/message/320421/ Also, the 120 is at 2X elongation - at lockout, not at the bottom. Actually, the resistance would depend on how tall you are. If you're 6', you're locking out at a higher level of resistance than someone who is only 5'10" In my opinion, MP-ing a 120 lb BB is significantly more difficult than using three purple cables. With a BB it's 120 pounds at the bottom and all the way up. With bands, it's much easier at the bottom and then you can use momentum to get the handles up. With this momentum, you might even be able to go past the weight you can lift with free weights. I'm not putting down cables. I like 'em, but their utility needs to be put into perspective. 

...and guess what? Magenta is not yellow; it's purple. Three of them produce 120 pounds of resistance at 2X elongation. I'm 5'11" and had no trouble pressing 3 purples 5X. I also ordered 3 reds which at 2X elongation produces 180 pounds of resistance. I MPed that too 5X. There is no way that I can double military press (MP) 2 88 pound KBs one time. I may (or may not) be able to MP an 88 pounder one or two times with my stronger arm. I strongly doubt that I can MP an 88 pounder once with my weaker arm. I'll order the X-Heavy Green cable which at 2X elongation produces 240 pounds of resistance. I want to see whether I can MP 2 reds and a green. I think you should reconsider your statement that pressing three "yellows" or 120 pounds of resistance is the equivalent of pressing two 88 pound KBs. http://forum.dragondoor.com/training/message/320421/ Also, the 120 is at 2X elongation - at lockout, not at the bottom. Actually, the resistance would depend on how tall you are. If you're 6', you're locking out at a higher level of resistance than someone who is only 5'10" In my opinion, MP-ing a 120 lb BB is significantly more difficult than using three purple cables. With a BB it's 120 pounds at the bottom and all the way up. With bands, it's much easier at the bottom and then you can use momentum to get the handles up. With this momentum, you might even be able to go past the weight you can lift with free weights. I'm not putting down cables. I like 'em, but their utility needs to be put into perspective. 

...and guess what? Magenta is not yellow; it's purple. Three of them produce 120 pounds of resistance at 2X elongation. I'm 5'11" and had no trouble pressing 3 purples 5X. I also ordered 3 reds which at 2X elongation produces 180 pounds of resistance. I MPed that too 5X. There is no way that I can double military press (MP) 2 88 pound KBs one time. I may (or may not) be able to MP an 88 pounder one or two times with my stronger arm. I strongly doubt that I can MP an 88 pounder once with my weaker arm. I'll order the X-Heavy Green cable which at 2X elongation produces 240 pounds of resistance. I want to see whether I can MP 2 reds and a green. I think you should reconsider your statement that pressing three "yellows" or 120 pounds of resistance is the equivalent of pressing two 88 pound KBs. http://forum.dragondoor.com/training/message/320421/ Also, the 120 is at 2X elongation - at lockout, not at the bottom. Actually, the resistance would depend on how tall you are. If you're 6', you're locking out at a higher level of resistance than someone who is only 5'10" In my opinion, MP-ing a 120 lb BB is significantly more difficult than using three purple cables. With a BB it's 120 pounds at the bottom and all the way up. With bands, it's much easier at the bottom and then you can use momentum to get the handles up. With this momentum, you might even be able to go past the weight you can lift with free weights. I'm not putting down cables. I like 'em, but their utility needs to be put into perspective. 

when I stopped all powerlifting ten weeks ago to train for the RKC I thought I had eneough residual strength that the kb only training wouldnt be a problem. Then about 8 weeks in I realized that the heaviest thing I've been picking up was the 2 pood and it was starting to feel heavy. and the 1.5 was ALSO starting to feel "not light". SO I added in a few singles in the raw dl on saturdays and even after one session I felt better. After the second week I am convinced that I need to keep a heavy lift in the mix somewhere. I'm getting plenty of volume but keeping limit strength decently high makes sense. thoughts? rif 

Looked through over two years of logs last night and confirmed some hunches I'd been having. Namely, I build the most strength on singles, and also seem to get some mileage out of doubles and triples. This seems to apply regardless of the lift in question. Anything over 1-3 seems to be strength-endurance for me and has almost no carryover to my 1RM. The one quasi-exception would be 20-rep squats, which made me stronger, but likely because they also made me bigger in the process. I remember reading an article about the Olympic lifter Pete George where he said that for him, "Anything over three reps [was] bodybuilding." At least over the past couple of years, that seems to have applied to me as well. Over three reps, my mind drifts and I do not get the same level of concentration on each rep. Rob 

Looked through over two years of logs last night and confirmed some hunches I'd been having. Namely, I build the most strength on singles, and also seem to get some mileage out of doubles and triples. This seems to apply regardless of the lift in question. Anything over 1-3 seems to be strength-endurance for me and has almost no carryover to my 1RM. The one quasi-exception would be 20-rep squats, which made me stronger, but likely because they also made me bigger in the process. I remember reading an article about the Olympic lifter Pete George where he said that for him, "Anything over three reps [was] bodybuilding." At least over the past couple of years, that seems to have applied to me as well. Over three reps, my mind drifts and I do not get the same level of concentration on each rep. Rob 

I'm trying to get big and strong,and increase my lean muscle mass to help burn some fat.Here's my problem,I usually have some sore ness after a workout,lately,nothing. Yesterday I did 12 sets 5 reps,200lbs. on the bench press,I felt pumped yesterday,but today nothing.How can I have a better idea of my progress?Oh yeah,I'm 6'2,235lbs. 

What could I add (if needed) to this routine? Do I need another day or is this enough? My goal is strength (any muscle gain is just a big bonus). Sat: -deadlifts 5x5 -military press 5x5 -pull ups 5x5 (superset with mpress) -squats 3x3 Wed: -squats 5x5 -m press 5x5 -pull ups 5x5 -deadlifts 3x3  

Hi, I've been following Pavel's advice for strength training: heavy weight, low reps, as often as possible, as fresh as possible. However, I also wouldn't mind some muscle growth. For this, I know, I need to do more reps, lower weight. My question: for strength training, I can follow a program of lifting nearly every day if I keep reps low and stay fresh. If I add a lower weight, higher rep component after I'm done with my strength training, can I keep up the frequency? Should I do the low rep workout every day, and the high rep only a few days? Should I do both together, but fewer days? Or can I do both every day? Any thoughts appreciated. Thanks, David 

I'm going to try doing an all bodyweight training schedule,but I'm a little interested in resistance bands,has anyone ever used them with success? 

Hey Folks, Here is today's volleyball workout. They are into their third spring practice day. Practices are in the morning while lifting is is the afternoon. KB Swings-36 lbs./3x10 Hang Snatch-64 lbs./4x5 Warmup and teaching) Power Clean-n-Jerk-88+ lbs./5x2 (Climbing) Glute-Ham Raises-3x10 (supersetted w/ glute-ham situps) Glute-ham situps-3x10 Bodyweight Toe Raises-50 One Legged Bodyweight Toe Raises-25+25 Pushups-5x6 (Supersetted w/ chins) Chins-5x6 (we used jump stretch bands for for those struggling w/ chins) Core Work Routine Farmer's Walk-53 lbers./86 yards Suitcase Walk Right Hand-53 lber./86 yards Suitcase Walk Left Hand-53 lber./86 yards Team Stretch Fairly good workout! 60 mins. in length. In Strength, Ethan Reeve  

I want to do the ART certification, how much will my bachelors degree in religious studies help me? :) seriosly, anyone who is certified or do some kind of bodywork, how should I best prepare myself for this?  

I just bought the book (Power to the People). I know that the deadlift and the press is recomended , but I like the clean and press so my question is can one sub. the c&p for the dead and press and still follow the same routine in the book. thanks  

Not suggesting otherwise but how many people can honestly say they have never juiced! 

Could anyone clearly define the different kinds of hspu's that are referred to on this form. For example is a fullrange hspu one where your feet are touching the wall or not? Also could anybody who regularily does this exercise post some of their PRs and training schedules. Just want something to shoot for and some numbers to check my ego (just started hspu's the other day to combine with sandbag training and did 7 head touching floor hspu's against the wall with legs sraight). Thanks in advance guys and gals Craig Vogel 

One of my goals for the next month or 2 is to move up to pressing the 2-pood. I can MP the 1.5's for 5x5 on the double MP, but I still can't quite get a single rep with 1 2-pood. I can jerk it, and do partail presses to right around Para Press depth, with my upper arm parallel to the ground or slighly lower. Where I have trouble is at the start of the press, right off the rack position. I can't get the bell from the rack to Para Press position. What are some ways to train the lower part of the MP? the Static Contraction methos doesn't seem to help. Thanks in advance for any help, Robby 

I know that a person should take breaks between lifting sessions, but should they also take breaks from cardio? I cycle for 50 min. every day, but am wondering if this is destructive to muscles. I don't really feel any pain in my legs, (just a little tension) but should I alternate days or keep up the every day bike ride? Thanks for any insight. -Nick 

Hello, I am considering an investment into kettlebells. I was hoping to obtain some advice regarding my situation. I am presently a bodybuilder who trains in boxing and mma for cardio purposes only. I can fully appreciate the superiority of kettlebells compared to weight training for applied strength and conditioning. With physique appearance being my most important goal, I would like to keep my bodybuilding (weightraining) at its current split of 3-4 days per week along with boxing 3-4 times per week. I am worried that if I incorporate kettlebell training into my routine I will be overtraining. The possible split I was thinking was Mon, Wed, and Fri weightraining/cardio. Tue, Thur, Sat kettlebells/cardio. Do you think this would be effective and avoid overtraining? Are any of you incorporating kettlebells into an already existing weightraining regimen? I appreciate your feedback. 

I was thinking about getting some kettlebells but don't know where to start. I can swing an 80 lb dumbell five times (without going to failure) with one arm and two 55's four times. I want to get the kettlebells for swings,snatches and presses. I can press a 170lb barbell for reps. I guess my main question is how do swings with a dumbell compare to swings with a kettlebell and also what is the translation between pressing strength on a barbell and kettlebells (Mike stated before that it is a pretty close carryover). If I were to buy two kettlebells should I get two 55's or two 70's.  

I was thinking about getting some kettlebells but don't know where to start. I can swing an 80 lb dumbell five times (without going to failure) with one arm and two 55's four times. I want to get the kettlebells for swings,snatches and presses. I can press a 170lb barbell for reps. I guess my main question is how do swings with a dumbell compare to swings with a kettlebell and also what is the translation between pressing strength on a barbell and kettlebells (Mike stated before that it is a pretty close carryover). If I were to buy two kettlebells should I get two 55's or two 70's.  

Steve Cotter excellent new DVD is now available from Dragon Door and will be shipping approximately April 1st. For full details click on the link at the bottom of this post or read the rest of this post: "In Full KONtact Kettlebells Vol. 2 Steve Cotter reverse engineers the body language of an expert fighter through expert use of Russian kettlebells. Even if you are not a fighter, buy this DVD for three unique midsection drills and Cotter's trademark leg exercises applicable to many sports." —Pavel Tsatsouline, Chief Instructor, Russian Kettlebell Challenge (Full KOntact Kettlebells, Volume 2: Applied Strength) The Martial Art of Strength Training Series With Steve Cotter Running Time: 76 Minutes Volume 2 of this powerful conditioning series, Applied Strength, brings kettlebell training to the pinnacle of functional strength training—fighting strength. Never before has the kettlebell been presented so clearly as a tool for developing fighting technique and power. National Kung Fu Champion, Steve Cotter shows you how to use utilize your kettlebells to strengthen specific Ranges of Motion that will improve your leverage for striking and throwing techniques. Learn how the body mechanics needed to move heavy loads can be applied to moving opponents in the ring, on the field, or in your arena of choice. Steve Cotter shows you how combining strength training with precise movement and correct positioning gives you the advantage over your competition! Steve Cotter is a world-renowned martial artist and strength & conditioning specialist. He has merged his experience as a US National Full Contact Kung Fu Champion, internal martial art instructor and cutting-edge trainer with his expertise as a Senior Russian Kettlebell Challenge instructor to develop innovative and comprehensive programs for martial artists and other combat specialists. With his 25 years of experience as a world-class martial artist, athlete, and coach, he specializes in the design and supervision of perfectly balanced training programs for fighters and other individuals committed to serious conditioning and fitness. His unique approach bridges time-tested training methods of the internal martial arts and the latest research-based modalities for athletic training. The end results are maximal mind-body performance, deep strength, and unsurpassed athleticism. One of the characteristics that separates Steve among trainers is his ability to apply simple concepts and techniques into a martial context. Every useful technique is either a martial technique in disguise, or a conditioning method to augment overall skill development. Considered by many to be the world authority on one leg squats and low basin strength training, Steve is uniquely qualified to help his students lay the foundation for power development in his or her chosen application. Steve Cotter’s professional accreditations include: 2 time US Full Contact Champion Team Member, USA National Kuoshu Team Certified Strength and Conditioning Specialist (CSCS) - National Strength & Conditioning Association (NSCA) Senior Russian Kettlebell Challenge Instructor (RKC, Sr.) Creator of FULL K.O.NTACT KETTLEBELLS™ System and best-selling DVD series Certified Health/Fitness Instructor- American Colleges of Sports Medicine (ACSM) B.S. in Kinesiology, San Diego State University BOSU™ Master Trainer Certified USA Weightlifting Club Coach Contents (Qigong) Preparation and Warm-Up: Learn to release the tension and enter your training with complete focus Coordinate your neuromuscular system through deep breathing and rhythmical movements Massage the internal organs for health and learn how to brace for heavy loads with diaphragmatic breathing Kettlebell Techniques and Applications: Review Key components from volume 1: Root: Conditioning in positions of strength and positions of Extreme Compromise Shuffling: Learn distancing and controlled movement Lateral Shuffling: Evasion for counter-attacking Weaving: Slipping with follow-ups Dragon Twisting: assorted take-downs Rotations: strengthen the abdominal obliques while maintaining a tight guard; Overhead rotations are an advanced core strengthener; develop the muscles used in ‘short-range’ striking Bagua Circular Stepping: precise footwork and base lay the foundation for positioning in all forms of movement. For martial arts, evasive footwork and continuous movement develops pinpoint accuracy and balance. As a form of exercise this pattern loosens every joint in the body. This takes your spatial awareness to another level! Hook Swings: train the stance and torch the abs, grip and arms; develop rock-like stability in your movements Lateral Swings with pivot step: centerline practice develops great body control while blasting the lats and obliques; simple and powerful as a self-defense manuever Rotations with Iron Wall: This kick defense trains every aspect of the abdominals through its tri-planar stabilization; try this and you’ll never lie down to train your abs again! Catch & Sweep: this devastating throw is a great way to train flexibility and build powerful thighs. Your legs will come alive! Clean & Drop: strengthen and loosen the hips; shows how a powerful stance can repel would-be attackers Alternating Snatch: a great metabolic conditioner; and a surprisingly effective tactic for self-defense Screw Press: this old-time classic builds a thick, powerful waist, and lays the foundation for brutal hip and shoulder throws. General Conditioning and Agility for Martial Arts and Impact Athletes: Multi-Level Slipping: for pronounced hip strength and flexibility, this is a killer and will challenge everyone; drop sets for the hard-core! Towel Swings: 5 levels different levels, from beginner through advanced, this is an amazing core and grip strengthener; grapplers will throw their opponents around with the strength developed here Duck Squats and Walking: develop ‘springy leg’ endurance and freedom of motion in all ranges and directions Duck Walk and Press: an amazing whole body coordination exercise, this makes all your lifts easy by comparison Side to Side Creepdown and Press: this goes well beyond basic training and will open your hips like no other drill Dynamic Flexibility: Shoulder Dislocates and Figure 8: opens the chest and keeps the shoulders supple and pliable — very important for grapplers Side-to-Side Creep Down/Cossacks stretch: fundamental for applying low stance applications such as grappling and take downs, blocking, tackling, etc “As a Police Sergeant and a Defensive Tactics Trainer for the San Diego City Schools Police Department, I can honestly say that I credit much of my success in law enforcement to the training I received from Steve’s company, Limit-Liability Corporation (LLC). Steve’s new training methods have been embraced by local law enforcement and have influenced Defensive Tactics training throughout the County of San Diego. Steve’s Full K.O.ntact Kettlebells training program is phenomenal.” —Sergeant Rueben Q. Littlejohn, San Diego City School Police Department “I just wanted to congratulate you on your great work. The explanations are thorough, logical, and you've done a great job in explaining the martial arts carryover from KB training.” —Charles Staley, Staley Training Systems, Las Vegas, NV Full KOntact Kettlebells, Volume 2 gives you a whole new way of understanding strength training for martial arts. The lifts are taught from the perspective of practical application. For the first time, Steve Cotter shows you step-by-step how you can use kettlebell training in a way that will prepare your body most effectively for the specific demands of martial arts and impact sports.

http://www.dragondoor.com/dv025.html 

Pavel, what's your opinion on the frequent use of negatives in one's training. At least for someone interested in size more than strength (a bodybuilder) cheers 

you can add Mike Johnson,police officer, to the list of people that may be insulted by your implications that poeple that don't agree with the snatch requirement are gutless. Check the last thread if you don't know what I'm talking about. Jason C. Brown 

you can add Mike Johnson,police officer, to the list of people that may be insulted by your implications that poeple that don't agree with the snatch requirement are gutless. Check the last thread if you don't know what I'm talking about. Jason C. Brown 

I have already made one post about this and it was going to be my only post but.... I forgot to mention something about my RKC experience and had a small epiphany. My RKC was the last RKC with the low# snatch test. I had to do 14/14. If done today, I would have to do 28/28. I wish I would have had to. I reinjured myself right before lunch of the 2nd day during Steve Maxwell's workout. It wasn't his nor anyone else's fault. Injury is part of the game. Here is a fact: MY KB TRAINING previous to the RKC didn't make me resilient enough to do 3 days of 6-8 hours of (sporadic) KB lifting. Listen 3 days is a BIG DEAL! Probably at no other time in anyone's training will one ever do 3 days (6-8 hours) of KB lifting. Low rep, low volume training isn't going to build resiliency as well as the higher rep ballistic work of snatches will. If you have the resiliency, you can make it through the RKC. You will have some cumulative fatigue, though. I can't help but think that if I had trained for 28/28, my body would have been able to last through the RKC. Instead, I get injured and the last half of the RKC wasn't very enjoyable. As quite a few are clearly missing, the snatch test is an ENTRY TEST not an EXIT TEST. It was meant to show the instructors that you have the resiliency to make it through the course. If they wanted to be real conservative for safety's sake, it would make sense for them to send someone home right away if they couldn't pass. I think GS style should be enforced. Working one side continuously is more taxing to the body than USSS style and more efficient to reach that critical level of challenge. More taxation = more preparation. More preparation = higher safety. I think there is a lot of wisdom behind the higher rep snatch test. I would only change the test if there was a test that inspired training that would lead to an even higher level of physical preparedness. I think the snatch test, like the KB and the rest of Pavel's methods is simple, effective and far reaching. Keep it. Frankie  

I have already made one post about this and it was going to be my only post but.... I forgot to mention something about my RKC experience and had a small epiphany. My RKC was the last RKC with the low# snatch test. I had to do 14/14. If done today, I would have to do 28/28. I wish I would have had to. I reinjured myself right before lunch of the 2nd day during Steve Maxwell's workout. It wasn't his nor anyone else's fault. Injury is part of the game. Here is a fact: MY KB TRAINING previous to the RKC didn't make me resilient enough to do 3 days of 6-8 hours of (sporadic) KB lifting. Listen 3 days is a BIG DEAL! Probably at no other time in anyone's training will one ever do 3 days (6-8 hours) of KB lifting. Low rep, low volume training isn't going to build resiliency as well as the higher rep ballistic work of snatches will. If you have the resiliency, you can make it through the RKC. You will have some cumulative fatigue, though. I can't help but think that if I had trained for 28/28, my body would have been able to last through the RKC. Instead, I get injured and the last half of the RKC wasn't very enjoyable. As quite a few are clearly missing, the snatch test is an ENTRY TEST not an EXIT TEST. It was meant to show the instructors that you have the resiliency to make it through the course. If they wanted to be real conservative for safety's sake, it would make sense for them to send someone home right away if they couldn't pass. I think GS style should be enforced. Working one side continuously is more taxing to the body than USSS style and more efficient to reach that critical level of challenge. More taxation = more preparation. More preparation = higher safety. I think there is a lot of wisdom behind the higher rep snatch test. I would only change the test if there was a test that inspired training that would lead to an even higher level of physical preparedness. I think the snatch test, like the KB and the rest of Pavel's methods is simple, effective and far reaching. Keep it. Frankie  

I have already made one post about this and it was going to be my only post but.... I forgot to mention something about my RKC experience and had a small epiphany. My RKC was the last RKC with the low# snatch test. I had to do 14/14. If done today, I would have to do 28/28. I wish I would have had to. I reinjured myself right before lunch of the 2nd day during Steve Maxwell's workout. It wasn't his nor anyone else's fault. Injury is part of the game. Here is a fact: MY KB TRAINING previous to the RKC didn't make me resilient enough to do 3 days of 6-8 hours of (sporadic) KB lifting. Listen 3 days is a BIG DEAL! Probably at no other time in anyone's training will one ever do 3 days (6-8 hours) of KB lifting. Low rep, low volume training isn't going to build resiliency as well as the higher rep ballistic work of snatches will. If you have the resiliency, you can make it through the RKC. You will have some cumulative fatigue, though. I can't help but think that if I had trained for 28/28, my body would have been able to last through the RKC. Instead, I get injured and the last half of the RKC wasn't very enjoyable. As quite a few are clearly missing, the snatch test is an ENTRY TEST not an EXIT TEST. It was meant to show the instructors that you have the resiliency to make it through the course. If they wanted to be real conservative for safety's sake, it would make sense for them to send someone home right away if they couldn't pass. I think GS style should be enforced. Working one side continuously is more taxing to the body than USSS style and more efficient to reach that critical level of challenge. More taxation = more preparation. More preparation = higher safety. I think there is a lot of wisdom behind the higher rep snatch test. I would only change the test if there was a test that inspired training that would lead to an even higher level of physical preparedness. I think the snatch test, like the KB and the rest of Pavel's methods is simple, effective and far reaching. Keep it. Frankie  

I have already made one post about this and it was going to be my only post but.... I forgot to mention something about my RKC experience and had a small epiphany. My RKC was the last RKC with the low# snatch test. I had to do 14/14. If done today, I would have to do 28/28. I wish I would have had to. I reinjured myself right before lunch of the 2nd day during Steve Maxwell's workout. It wasn't his nor anyone else's fault. Injury is part of the game. Here is a fact: MY KB TRAINING previous to the RKC didn't make me resilient enough to do 3 days of 6-8 hours of (sporadic) KB lifting. Listen 3 days is a BIG DEAL! Probably at no other time in anyone's training will one ever do 3 days (6-8 hours) of KB lifting. Low rep, low volume training isn't going to build resiliency as well as the higher rep ballistic work of snatches will. If you have the resiliency, you can make it through the RKC. You will have some cumulative fatigue, though. I can't help but think that if I had trained for 28/28, my body would have been able to last through the RKC. Instead, I get injured and the last half of the RKC wasn't very enjoyable. As quite a few are clearly missing, the snatch test is an ENTRY TEST not an EXIT TEST. It was meant to show the instructors that you have the resiliency to make it through the course. If they wanted to be real conservative for safety's sake, it would make sense for them to send someone home right away if they couldn't pass. I think GS style should be enforced. Working one side continuously is more taxing to the body than USSS style and more efficient to reach that critical level of challenge. More taxation = more preparation. More preparation = higher safety. I think there is a lot of wisdom behind the higher rep snatch test. I would only change the test if there was a test that inspired training that would lead to an even higher level of physical preparedness. I think the snatch test, like the KB and the rest of Pavel's methods is simple, effective and far reaching. Keep it. Frankie  

I have already made one post about this and it was going to be my only post but.... I forgot to mention something about my RKC experience and had a small epiphany. My RKC was the last RKC with the low# snatch test. I had to do 14/14. If done today, I would have to do 28/28. I wish I would have had to. I reinjured myself right before lunch of the 2nd day during Steve Maxwell's workout. It wasn't his nor anyone else's fault. Injury is part of the game. Here is a fact: MY KB TRAINING previous to the RKC didn't make me resilient enough to do 3 days of 6-8 hours of (sporadic) KB lifting. Listen 3 days is a BIG DEAL! Probably at no other time in anyone's training will one ever do 3 days (6-8 hours) of KB lifting. Low rep, low volume training isn't going to build resiliency as well as the higher rep ballistic work of snatches will. If you have the resiliency, you can make it through the RKC. You will have some cumulative fatigue, though. I can't help but think that if I had trained for 28/28, my body would have been able to last through the RKC. Instead, I get injured and the last half of the RKC wasn't very enjoyable. As quite a few are clearly missing, the snatch test is an ENTRY TEST not an EXIT TEST. It was meant to show the instructors that you have the resiliency to make it through the course. If they wanted to be real conservative for safety's sake, it would make sense for them to send someone home right away if they couldn't pass. I think GS style should be enforced. Working one side continuously is more taxing to the body than USSS style and more efficient to reach that critical level of challenge. More taxation = more preparation. More preparation = higher safety. I think there is a lot of wisdom behind the higher rep snatch test. I would only change the test if there was a test that inspired training that would lead to an even higher level of physical preparedness. I think the snatch test, like the KB and the rest of Pavel's methods is simple, effective and far reaching. Keep it. Frankie  

I have already made one post about this and it was going to be my only post but.... I forgot to mention something about my RKC experience and had a small epiphany. My RKC was the last RKC with the low# snatch test. I had to do 14/14. If done today, I would have to do 28/28. I wish I would have had to. I reinjured myself right before lunch of the 2nd day during Steve Maxwell's workout. It wasn't his nor anyone else's fault. Injury is part of the game. Here is a fact: MY KB TRAINING previous to the RKC didn't make me resilient enough to do 3 days of 6-8 hours of (sporadic) KB lifting. Listen 3 days is a BIG DEAL! Probably at no other time in anyone's training will one ever do 3 days (6-8 hours) of KB lifting. Low rep, low volume training isn't going to build resiliency as well as the higher rep ballistic work of snatches will. If you have the resiliency, you can make it through the RKC. You will have some cumulative fatigue, though. I can't help but think that if I had trained for 28/28, my body would have been able to last through the RKC. Instead, I get injured and the last half of the RKC wasn't very enjoyable. As quite a few are clearly missing, the snatch test is an ENTRY TEST not an EXIT TEST. It was meant to show the instructors that you have the resiliency to make it through the course. If they wanted to be real conservative for safety's sake, it would make sense for them to send someone home right away if they couldn't pass. I think GS style should be enforced. Working one side continuously is more taxing to the body than USSS style and more efficient to reach that critical level of challenge. More taxation = more preparation. More preparation = higher safety. I think there is a lot of wisdom behind the higher rep snatch test. I would only change the test if there was a test that inspired training that would lead to an even higher level of physical preparedness. I think the snatch test, like the KB and the rest of Pavel's methods is simple, effective and far reaching. Keep it. Frankie  

If someone was insulted by my post,than they need a thicker skin. I mentioned that I thought that those with injuries and conditions should get special consideration. At the same time,if you are going to spend over $1,000 on something and there is a testing requirment that worries you,than you better GUT UP,Shut up and train. If that is insulting,then so be it.It should'nt be insulting,it should be taken as good strait honest encouragement. BTW My intention was'nt to insult,but yours clearly is. Your the guy that called Mike Mahler "The Joe Weider of Kettlebells." or something to that effect.You have alot of nerve calling the Kettlebell black. Where in there did I insult Mike Johnson? I have nothing but respect for him,and I agree with many of his points. Don't try to start something between us that does not exsist. These are my veiws based on my exp. wich is a little more than the average K'beller,but not as much as some. I never said I was the toughest guy around,where did I ever say or imply that? I'm a hard target ,that's for sure.You don't get that way making excusses,you get that way from hard shugyo (austere training) Look, you don't need an RKC cert to be a KB instructor,I was doing it before I got certified,but that said, the cert is well worth it,and I feel that the bar should be set fairly high and stay high.(with the exception of those I mentioned in the first paragraph,they will have to play to their strengths,with an eye on itheir shortcomings. Just like ALL OF US.) You tend to kneejerk a bit to much Jason,you might want to watch that in the future.JMO You know one of the things that attracted me to Pavel's writtings besides the great training info and insight? His brutal honesty and the way he did'nt mence words. As for saying it to Marines,well enough of them like my approach to have invited me down to Systems Command-Raids and Recon in Quantico, to demo and teach K'belling to some hard charging,never bitching warriors.I hold their opinion much higher than yours. BTW I know I spell like a 5th grader,why,because the schools I went to were more about warehousing kids and hoping no one beats,stabs or shoots anyone. If standards were higher and discplin enforced,maybe I would have done better at spelling and learned to type,instead of teaching myself history and other subjects by reading books. I was running multi millon dollar contracts in commercial/goverment construction when I was 23,not bad for someone who can't spell,we had office staff to dot the I's and cross the T's. Good luck with your training and business. SHUGYO! Dylan

http://dylanzthomas@yahoo.com 

If someone was insulted by my post,than they need a thicker skin. I mentioned that I thought that those with injuries and conditions should get special consideration. At the same time,if you are going to spend over $1,000 on something and there is a testing requirment that worries you,than you better GUT UP,Shut up and train. If that is insulting,then so be it.It should'nt be insulting,it should be taken as good strait honest encouragement. BTW My intention was'nt to insult,but yours clearly is. Your the guy that called Mike Mahler "The Joe Weider of Kettlebells." or something to that effect.You have alot of nerve calling the Kettlebell black. Where in there did I insult Mike Johnson? I have nothing but respect for him,and I agree with many of his points. Don't try to start something between us that does not exsist. These are my veiws based on my exp. wich is a little more than the average K'beller,but not as much as some. I never said I was the toughest guy around,where did I ever say or imply that? I'm a hard target ,that's for sure.You don't get that way making excusses,you get that way from hard shugyo (austere training) Look, you don't need an RKC cert to be a KB instructor,I was doing it before I got certified,but that said, the cert is well worth it,and I feel that the bar should be set fairly high and stay high.(with the exception of those I mentioned in the first paragraph,they will have to play to their strengths,with an eye on itheir shortcomings. Just like ALL OF US.) You tend to kneejerk a bit to much Jason,you might want to watch that in the future.JMO You know one of the things that attracted me to Pavel's writtings besides the great training info and insight? His brutal honesty and the way he did'nt mence words. As for saying it to Marines,well enough of them like my approach to have invited me down to Systems Command-Raids and Recon in Quantico, to demo and teach K'belling to some hard charging,never bitching warriors.I hold their opinion much higher than yours. BTW I know I spell like a 5th grader,why,because the schools I went to were more about warehousing kids and hoping no one beats,stabs or shoots anyone. If standards were higher and discplin enforced,maybe I would have done better at spelling and learned to type,instead of teaching myself history and other subjects by reading books. I was running multi millon dollar contracts in commercial/goverment construction when I was 23,not bad for someone who can't spell,we had office staff to dot the I's and cross the T's. Good luck with your training and business. SHUGYO! Dylan

http://dylanzthomas@yahoo.com 

Comrades, I am attending the RKC Seminar in two weeks and I have reading what has been posted in regards to the Snatch Test over the last couple of days. I think that while some may feel the test is a good thing and some feel it is a bad thing, it is made clear what is expected of those who wish to attend in order to pass. I am sure that those who make up the criteria are wise enough to figure out what works and what doesn't, and will make changes when necessary. That being said, I would like to know what happens if you don't pass the Snatch Test? What sort of makeup (if any) is given? Is it similar to the situation where if you have minor technique flaws that you could make a video of yourself completing the test? Do you have to retake the whole seminar again? I was just wondering what the process was. I wish everyone attending good luck with the test And I will see you in two weeks. Will 

i've noticed that pavel recommend the 3-5,3-5,3-5 for gaining strengh without mass. mike has out the 5x5 for strength and mass. is the difference in the rest peroid, and at what point does the change to building mass begin?  

i've noticed that pavel recommend the 3-5,3-5,3-5 for gaining strengh without mass. mike has out the 5x5 for strength and mass. is the difference in the rest peroid, and at what point does the change to building mass begin?  

Mike, I was reading an earlier post of yours on calorie consumption and what type of rep scheme burns the most calories. From that post it looks like if I cut calories, I could do the old 3x10 set rep scheme and get the same results as doing 3x5 or 5x5. Is that true? If I'm wrong please give me the truth. BTW, I'm a big fan of yours and Pavels material. Thanks.