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

I was thinking about trying some HOC style workouts using an exercise bike something like 2 min on the bike then the KB drill. Is this a good choice? 

You mentioned a while back that Muscle & Fitness was doing a feature on you.Any idea when that may come out? 

Strength not size. I have been Olympic lifting with good success and now I’m starting with Kettlebells for strength endurance mostly. My question is how do I go about gaining strength endurance without the size? Should I use only to high rep sets? Or does doing multiple high rep sets not add size? I have all of Pavel’s books so feel free to refer to any of them. thanks  

How about you guys set up a training program online in a formal form. Set up a routine that is a plug and jug finished program. It would not be some lame routnine like you see int pages of a BB magazine. The goal would be to get a person that owns a KB and the RKC book or video prepared to enter the KB Nationals and do well. If any one was ever a runner you have seen the Marathon Running programs that basicly lay it out so that anyone with either no running experince or a recrational runner can get ready for their first marathon.All the work has been figured out in advance and builds slowly so that even a raw begginer can follow it and do well. I think this would spur a lot of interest in the competitions and RKC certification seminars etc.......... I normaly would not even think about training for the long cycle but if such a program was spelled out and thourogh and slowly built over time I would actualy give it my best. I think the key is starting out at a low enough level that even someone that just yanked their KB out of the carboard can begin it and follow along!!!! 

I've been training with kbells for over a year and a half now with great results. Up till now I've been primarily training for strength/endurance and body comp control.(lots of circuits, with primarily one KB) They've more than done the trick. I was checking out Mike Mahler's article's on building size and strength with kbells and thought I'd give it a whirl. I was going to start on the 5x5 protocol with dual 1.5 pood bells. My problem is I've found handling two of those to be alot harder than the one I am used to. I can easily do one arm MP with the 1.5 for reps...two of them is a different story. My point is, I can't do 5x5 reps with doubles at this point. I currently have a single 1 pood and 2 1.5 pood bells available as well as adjustable dumbells. How would you guys recommend working up to the 5x5 being that I can't adjust the weight of the kbells? Should I start with my dumbells (which are adjustable) or perhaps partial reps with the bells? Any input is appreciated. 

I had the privilege today of conducting a 2 hr. seminar for Sifu Richard Bustillo's International Martial Arts Boxing Academy. His academy in L.A. is hosting a week long Instructor Conference, and I was invited to teach S&C for MA via KBs and Full KOntact methods. For those of you that don't know Sifu Bustillo, he was one of Bruce Lee's original students, and is world-renown and respected in the MA community. It is an honor to be included among this impressive lineup of MA luminaries, including-- Doce Pares Eskrido- GM Cacoy Canete "Judo" Gene LeBell Sombo, Gokor Chivichiyan Kickboxing, Kathy Long * Juijitsu, Fabio Vinelli Trainer/Boxing, Freddie Roach & Brian Viloria (The Hawaiian Punch) Weapons, Ted Tabura Muay Thai, Walt "Sleeper" Michelowski * Kali, Linsey Largusa Security/Multi Attack, Mo Teague Edge Weapon, Johan Skalburg Animal Gung Fu, Michael Matsuda Judo, Phil Porter Jeet Kune Do, Richard Bustillo Those of you that are in the MA will recognize many of these folks. The seminar was very well received and was a great networking opportunity as well. It also reinforced the idea of KB training as the "Martial Art of Strength Training" Sifu Bustillo, like all the great ones, was very cordial, humble, and gracious. I was quite surprised when he presented me with an Honorable Instructor certificate in the IMB system (and I got the shirt, too!) Not a bad day! So, the lesson is that, for those of you that teach KB training, find the top MA schools in your area. They are almost always receptive to the obvious benefits that KB training adds to their craft. Special thanks to Mike Mahler for the referral. Steve

http://www.fullkontact.com 

Hey Guys, I'm new to K-bells and would like to increase my endurance without gaining any size. How would I go about increasing strength endurance without adding any size? thanks.  

One final observation as a new guy learning to Clean the 16 kg KB . . . I find that sometimes, the KB hits my shoulder first before settling into the "pocket" created by my bent arm (forearm is straight, elbow is against waist, knees are bent and I'm catching it like a water balloon, dipping as it lands.) I find that I can take the smack on the shoulder with no problem since I'm dipping to slow the momentum. But of course . . . I'm only doing 8-10 reps. Just wondering (again) if this is good form or if I'm doing something wrong. Thank you 

One final observation as a new guy learning to Clean the 16 kg KB . . . I find that sometimes, the KB hits my shoulder first before settling into the "pocket" created by my bent arm (forearm is straight, elbow is against waist, knees are bent and I'm catching it like a water balloon, dipping as it lands.) I find that I can take the smack on the shoulder with no problem since I'm dipping to slow the momentum. But of course . . . I'm only doing 8-10 reps. Just wondering (again) if this is good form or if I'm doing something wrong. Thank you 

Anyone applied Mike's article "Taming the Bulldog" while still being far away from doing the standard KB exercises with the 88lb KB? What have been the results? I got inspired by it and am considering ordering the 2.5 pood and doing what Mike suggests. I currently own only one 36lb KB and am a relative beginner. However, I see the wisdom and benefits (physical and psychological) in learning to handle the 2.5 pood in the ways Mike recommends before one is ready for the standard KB exercises with that KB. Here's the link to the article: http://www.dragondoor.com/articler/mode3/301/ 

When doing GTG, how often is everyone doing it? Personally, I'm doing it at the top of every hour. One hour I do calve raises and fingertip push ups and the next hour I do one-arm pushups and pistols. I'm keeping the numbers low except for the calve raises, yet I seem to be getting burned out. Any feedback would be appreciated. Thanks, Keith  

Yesterday I got to be the teacher, today I got to be the student. Had the pleasure of meeting Professor Alvaro Romano this evening, dicuss movement and movement principles, and then a class with him. Prof. Romano is the creator of the ginastica natural, which is a form of moving meditation based on movements of primitive man and animals. It was a great class, tremendous workout requiring precise body control and breath control. It's all in the hips, and as such is an ideal compliment to jiu-jitsu, or really any sport. Prof. is 50 years old. A 20 year old should be so 50! He is lean, flexible, vital and athletic. Just the way it should be at 50, but unfortuneately is very rare (of course, we have the other 50+ fountain of youth, Steve Maxwell here) anymore. Many of the movements are very similar to some of the Chinese gong fu based movement systems, and being in the class brought back fond memories of good, clean hard work. I'll be discussing Prof. Romano's fascinating movement system in more depth in an upcoming Full KOntact Newsletter. Steve Cotter

http://www.fullkontact.com 

Is it possible to do HOC and continue doing strength building at the same time (such as PTP or RKC)? I'm mainly interested in getting as strong as possible, but even though I'm doing RKC and PTP, I'm beginning to put on some fat, and I'm just overall not satisfied with my level of conditioning. I want to add HOC to my training, but I'm concerned that I won't be able to continue to build strength if I'm worn out from it. I know Mike says in his article to just do HOC once per week in this circumstance, but is that really enough to burn off the fat and increase my level of conditioning? 

I tried some bent presses today, and to be honest the KB wasn't going anywhere. I'm not having to much trouble with other lifts now, for instance: snatch, C&J, military presses, cleans, jerks, and so on. But, I got in position to do a bent press and it was like I was pushing against a brick wall. Are there specific movements that enhance the bent and side presses? I am not real flexible yet, that might be an issue. Thanks, Jon  

Hey guys, If the 5x5 exercise reps and sets is really the way to go for building muscle.....than why are there so many different reccommendations in the STrong as you look series of (Beyond Bodybuilding) Reccommended sets and reps. Vary from 3x6 to 2x4 and so on 

When you can do 5x5 at a given weight where do you add the additional weight? Do you add say 5 lbs and start over and try to achieve 5x5 again and only achieve 3 or 4 reps on the last sets or do you add 5 lbs and do say three or four sets of 5 and remove the five lbs so you can continue to get 5 reps on the fifth set? Thanks Andy 

I have my KB's and the "femme fatale" book. After school starts, I am going to begin swimming with a local masters team. (It's been a LONG time since I swam laps...) From what I know, the KB workout will be terrific for every muscle used in swimming except maybe the lat's. I hope I've got the muscle group named right, but they are the ones you use when you pull your arms down, and there is a lot of pulling in swimming. What can I do to strengthen this particular area (in addition to everything else)? Lani 

I just started using kettlebells after hearing about them and doing some research. During my workout I noticed that the kettlebell was hitting the top of my forearm, right below the wrist, on my cleans and some of my snatches. Now today, I noticed that same area was a little sore when attempting the cleans today and were slightly (not even noticeable) swollen. I was wondering if there is something wrong in my technique that could help fix the problem. I was thinking about maybe holding the kb tighter, but I wasn't sure. Any help would be appreciated 

Hey Guys, As of right now I cannot afford KB's (though I know it is the best) is it possible to alternate them with dumbells and get maybe the same results......if so, what dvd/program would you reccommend that could go along with dumbells rather than conatain excersies strictly for KB's. Maybe Mike Mahler? Pavel? Thanks for any input 

I just came across clubbells this afternoon while perusing the web. The anyone facilitate their workouts with them? And if so, have you found that they are worth the time? Jon 

All right, I have nothing but my 2 1.5poods for the summer to work with (I can't get to a gym), so I figured that I would go through the last weeks of June, and part of July, on a Mahler style EDT program. I've had the Kettlebell Solution DVD and PDF file for a while; figured now was as good a time as any to use them. Here it is: Day One: PR Zone 15 min: A-1 Double Military Press A-2 Bent Over Row Rest 5 minutes PR Zone 15 min: B-1 Alternating Floor Press B-2 Renegade Row Day Two: PR Zone 20 min: A-1 1.5pood KB Pistol A-2 Double Swings Perform Day One and Day Two on alternate days. Perform exactly 3 EDT workouts per week. Specific and Measurable Goals? Increase overall strength (No. Qualitative, but still a goal). Perform 10 Double MP with the 1.5poods in one set. Perform 3 KB Pistols in one set with each leg. Attainable? Yes, I believe so. Current maxes: 6 Double MP; 1 KB Pistol with each leg. Relevant? Yes. This will allow me to wield both 1.5pood 'bells much more easily. Time Frame? Accomplish performance goals by July 10th. I'm already about a week into this, so I was just wondering if there was anything that needed tweaking. I plan to include Turkish Get-Ups at the end of Day One and Double Windmills at the end of Day Two staring next week, probably 2 sets of 5, maybe 3 sets if I can squeeze them in. Once I wrap up this EDT cycle, I'm going to focus on nothing but Turkish Get Ups and the Secret Service Snatch Test for a few weeks using Ethan Reeves Density Training Protocol that he posted here a while back. Despite the fact that I get at least eight hours of sleep a night, I still need (and like) my workouts short and intense, so I really like EDT for that. Any tips/comments would be appreciated. -Eric  

Here you discussed some westside applications to overhead pressing, I was curious if you could elaborate on this a little more, like what a typical week would look like? I "get" the philosophy behind it, I'm just a little foggy on the structuring of each workout, like how DE and ME days are arranged. Thanks.

http://www.birthdaychallenge.com 

I just finished wathcing the Mike Mahler's DVD on Kettlebells solution for size and strength. AMAZING! Mike has motivated me to achieve a much higher level in my own KB training as well as with my clients. My wife and I also had the opportunity to attend one of Mike's one day KB seminars in Los Angeles two weeks ago and its effect on our training has been outstanding. Both my wife and myself are setting new records in our KB lifts and the results are contagious - all our clients are feeding of our new energy and they too are hitting new PR's. Mike's teaching just gets you stronger, period! His DVD will inspire you to take a much more aggresive yet INTELLIGENT approach to your training. If you have not seen this DVD - you have no idea what you are missing. Great Work Mike - thanks for putting out such a cutting edge - no nonsense product. Franz Snideman RKC, CHEK Yoana Snideman (PT - physical therapist) www.revolutionlajolla.com