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

Comrades, I a strong believer in "locking out" the joints. I am an KB acolyte and accept the "party line" without question like a good little comrade. It is so easy to accept because it has been presented with adequate scientific and anecdotal evidence in a language I can undersand. One of my first PE mentors, Dr. Tom Seabourne, is a victim (little joke) of the western educational system. Steve Cotter knows him and can vouch for him. Seabourne is quite open minded and knowledgeable of educators such as Zatsiorsky, Siff, etc. Being educated, he is skeptical of different or new ideas (to him) in training. While on a visit home, I stopped by to demonstrate KB's, which he loved by the way, he saw me perform the tail tuck, ab compression and knee lock out in my swings (I had plenty of pratice at the RKC). The tail tuck reminded him of the Okinawan Shorin-ryu (which he teaches and taught me). He loved this but wasn't too hip to the idea of locking out the joints. I did my best to explain why I locked out the joints - but he has the level of education where anecdote alone just won't cut it. I have looked on T-nation, Dolfzine, Cybersport E-zine and haven't found much. I am going to look on the SUPERTRAINING forum for some of Siff's old posts to see if I can find something useful. I thought I would also run it by those academically minded here. I wrote a response to him where I included everything I found from a search here. I am including it for a critique (before I send it to him) and any changes that need to be made. I am great with concepts, but my mastery of scientific terms leaves much to be desired. If any terms are misused and need to be replaced, please let me know. START MESSAGE Seabourne- Good to see you and glad you enjoyed the KB demonstration. Let me know how your meeting with David Ganulin goes. I am in the process of looking through some forums and articles on the subject of locking out the joints. Here is what I have found thus far. 1. As you mentioned, Olympic lifters (weightlifters) fully lock out their joints (and do full squats - ass to calves). OLY lifters have as healthy if not healthier joints than others in the lifting community. Note, they don't have laxity when performing full ROM (flexion or extension). They are sufficiently tense. 2. As one who is academically minded, you cannot accept the idea of locking out on anecdotal evidence alone. Yet, I don't know of any scientific evidence that it is harmful to the joints to lockout. In fact, the only study I have seen that weightlifting is harmful to the body is tests done on a skeleton. Is this just an idea that slipped in under the radar without proof? 3. Not locking out (when lifting or standing - not when punching / kicking air) causes decreases in flexibility or contracture. Limited ROM leads to Kinetic Chain dysfunction. 4. Not locking out leads to less stability in a lift. 5. Not locking out doesn't relay sensory information to the mechanoreceptors (present in joints) which in turn doesn't relay sensory information to the nervous system. This limits your strength, alters a firing pattern - leads to dysfunction - muscular and otherwise. 6. Not locking out fails to lubricate a joint and doesn't "polish" the joint surface making it more prone to injury and dysfunction. 7. The body's natural ROM should exercised. While some can argue it shouldn't be moved under load, all should agree it is only intuitively correct to move the body through it's full ROM. The joint should support proportionate bodyweight for joint stability/mobility's sake (legs = full weight, arms = partial weight, etc.) (NOTE: mobility: strength plus flexibility). 8. I don't have FACTS AND FALLACIES OF FITNESS by Siff - but an item in the book is the fallacy of not locking out your knees - to which you espouse. I know you are a believer in SUPERTRAINING - so this lends some veracity to my argument. I am posting on a couple of forums to find out the exact quote. In the meantime, I recommend you joining the Supertraining forum (for FREE) where you can talk with some experts in the field and some accomplished chiro's PT's, MAT and ART practicioners about your particular problem. 9. My instinctive prescription is to perform the posterior pelvic tilt accompanied by lockout at the knees from a standing position. Isometrically contract the entire legs and hips working up to a full contraction in 5 seconds. Start doing this once a day. (This shouldn't lend itself to much protracted discomfort) The next day do it twice but not two times in a row - let's say morning and night. Do this for two weeks until you are doing it once on the hour for an entire waking day. After two weeks, stop those and try a new exercise. Go from a full chinese sitting stance (like an Olympic front squat - ass to calves) and stand up finishing with the tail tuck and knee lock with an isometric contraction at the top of the motion. This should help with the tight hip flexors (which I think is both symptomatic and causative in your pain). After that, you can start over with the limited frequency and add some speed and power until you have a snappiness to the motion. Let me know what you think, Frankie" END MESSAGE Thanks comrades, Frankie

http://frankie@train4tkd.com, www.train4tkd.com 

I just started GS LC and after a couple of 10 rep sets, the outside of my left elbow begins to become tight. The joint dose not feel tight, it's a ligmint or something? I can feel in on the way down, but not up? Any thoughts? 

I'm training to become a Special Operator for the US Military, and I recently decided (after reading some of the articles on this site) that I would try a different approach to pre-training training than most of the wannabes out there. So I concocted this PT plan. I'd like to know what you guys think of it, and if you think it's no-good some criticism would be greatly appreciated. Thanks. Phase One (Three weeks): Mon-Thurs- Pullups (Ladders) Dips (Ladders) Chinups (Ladders) One-Armed Pushups (Ladders) Pistols (3 sets, stopping a rep or two before failure) Hanging Leg Raises (3 sets, stopping a rep or two before failure) Fri- Pullups (GTG: 1 set @ 1/2 1RM/hour, from wake to rest) Same as above for everything else but pullups Phase Two (Two weeks): Mon-Fri- Pullups (1 set in the morning, 1 at night; each set at 3/4 of 1RM) All other exercises done in the same manner as Phase One During this Phase, I don't hesitate to do 1500 8-counts, or 1000 10-counts instead of the usual daily PT. Just to break up the monotony and make sure that I can still perform extreme high-rep puke-exercises. During both phases, I also run between 12 and 25 miles per week. I alternate between the two phases. The pullups are the bulk of it because I need to work on those the most. Also, if anyone here has any US SpecOps experience and could accurately assess how this PT works as it relates to preparing for training, any input at all would be very helpful. Thanks. -Nate 

My main question is this: Does (or can) occasional high volume with lighter weight help one gain numbers in higher-weight KB exercises? I am working on anchored snatches and LCCJs w/ 2x70lb KBs while at home, and when I'm at my girlfriend's place on the weekends I do high-volume DARC swings and snatches (300R + 300L total). Was wondering whether this is helping me or hurting me, or if there's a way to tweek the program so that it could help more. I train twice a day on MWF, and usually end up doing Friday evening and Monday morning with the lighter KB. Due to earlier suggestions on this forum, I do not do the anchored snatch in the same workouts as the LCCJ. Secondly: If anyone has any tips on developing the one-arm pullup, I would like to hear them. I will of course study the articles already online. I would especially like Pavel's perspective on this exercise as I am a huge fan of the Naked Warrior and I would like to see how he would break down the OA pullup as he did those exercises. Thanks all. --Emile 

hi, I recently registered to this forum. I´ve read many threads yet and I am surprised about the fast and no-compromise answers. But now I´ve also got a question: Pavel, in your book "Naked Warrior" you wrote that one can combine bodyweight exercises, kettlebell and barbell training in one training shedule. Well, let me say first: I´ve also read P2P. And what can I say? I am very confused now! You´ll ask yourself now, why? And I gonna tell you, why ;). I am a martial artist and need the following three types of strength: explosive power maximum strength strength endurance I decided to get the explosive strength from kettlebell training (still have to read your Kettlebell training book). The maximum strength will be derived from training with barbells. I find it superior to training with one´s own bodyweight coz it´s more adjustable. Strength endurance will be derived from cals. So now the Crux ;). You wrote in Naked Warrior that s.o. can combine the three types of strength by progressing from explosive- to maximum strength to strength endurance. so far - so good. But how should I change my workout routine? In P2P you wrote about 3 different workout change methods (step cycle, wave cycle, linear cycle). Is this only for maximum strength? My final questions are: 1) How can I cycle a workout routine, which consists of the 3 types of strength? You also wrote in P2P, that s.o. has to do a workout 3-5 times / week. 2) Can I do my workouts also more than 3 times / week without overtraining? 3) How can I then incorporate GTG? 4) Does it make sense if I do so much different kinds of exercises or should I only do cals+kettlebells or weights+kettlebells? If yes, why? Oh my lord I hope I didn´t overtrain you, Pavel (so many questions) :). But I don´t think so! Hope to hear from you soon! Sincerely yours smash 

Mr. Tsatsouline, I already know about no more than five reps per set, but how many sets would you recommend for the following: Russian Hockey Deadlift Wall Walk Hack Squats Russian Slalom I am constructing my own stretch/joint mobility routine and I would greatly appreciate any recommendations you have. 

hi, i have a confusion with power breathing and body tensing should i apply virtual power breathing during the whole rep or just the concentric part? if so, then what should i do during the eccentric part? and another question: while doing any squat movement how do i apply power breathing and hyperirradiation? please explain me step by step. yesterday while i was trying an overhead squat applying this techniques, i hurt my back, so please i need to understand this the best way i can please help. this is the way i did it 1) took a deep breath while contracting the pelvic floor 2) braced my abs. 3)started to go down to a full squat 4)returned to the starting position 5) let out some air, and relaxed a little. 6)then start again in 1) 7) did 2 sets of five reps what did i miss or what did i do wrong  

Are knuckle pushups bad for you, or do they cause the knuckles to harden and doing SJ prevents any damage? What about knuckle pushups with a clap? Are pushups on fins okay to add a clap with? I am tod that this is a part of a rather brutal pushup the Sayeret do that involves doing a pushup explosively, landing on your knuckles, then landing on the backs of your hands. That's one rep. Is it okay to do one arm pushups, once you've built up a level of condition, on your knuckles and fins? Can fingertip pushups lead to arthritis, or can this be prevented by doing ALOT of hand mobility drills? Probably seem like strange questions, but I'm curious. Thanks for any help. 

Hey folks. I would like some input on GTG training for endurance/highreps on the LC C&J. My goals are 1.)Fat loss/general conditioning and 2.) eventually working towards a level III or II in Long Cycle GS (this is obviously a LOOONG ways away). I’m 1.9 meters and 113 kg so I’m eventually shooting for a rep of 55 on the 1.5 pood, or a rep of 36 on the 2 pood (I think that’s right). Anyway I have two 1pood/16kg KBs. I have to make do with these till the end of the deployment. On the upside I am working in a warehouse where I can keep my KBs and hit them hourly if I so desire. I have been trying to do a GTG thing, where I do C&J sets of 10 (maybe 2-3 sets) several times per day. Looking at the total kg lifted (55repsx24kg= 1320kg work) it looks like I should be shooting for a max rep set of 75-100 with the light 1 poods. I can then transition to the heavier KBs when I get home and work upwards from there. I figured I’d work on reducing the rest time between sets of ten till I’m hitting 30 or so maybe 4-5 times a day and then do straight GTG till the end of the deployment. Is this interpreting the GTG idea from Pavel’s Naked Warrior correctly for my situation? (I do some strength KB type training, mostly the Full KO stuff, with my arnis and silat practice in the evenings, and we have thrice weekly formation PT consisting of mild calisthenics and a formation jog of a few miles, so I don’t think I’m in much danger of overtraining…I don’t have that kind of discipline LOL) My main training goals here are real simple. I want to be a ripped-up unit, and have the awesome conditioning that’s implied by doing a few hundred C&Js per day. That's a good base for my present arts and the planned excursion into the Muay Thai that will commence upon completion of my involuntary summer vacation. Thoughts? Critiques? Insults? B***H-slaps? cheers, Brian  

Hey everyone, I'm back! Just posting to let everyone know I've had a succesful track season, and sorry to anyone who was interested in my training - I really haven't been posting anywhere... Anyways, my 100m PR improved from an 11.00 FAT down to a 10.85 (albeit, now I've run less times at 11 or better than last summer). My best improvements were in the LJ and 200m... For the first time ever I LJ over 21 feet, I'd been stuck on 20 feet 3 inches forever! My 200m time also came down from 23.7 to 22.9, so I was very happy there. I may choose to focus my training on LJ and 200m, but that's another post. This Post is concerning my post season. School is starting again soon, and until Homecoming (10/25 is first on track work) is done, I'm not going to run. This still leaves me 7 weeks to prep for the indoor season. In the meantime, I'll be lifting, my only questions are, since for me, weights are general, which would be the optimal? Option A: - Jason Keen's "Best of the Best" 3-day Oly program, adapted for 4 lifts (Sq, Bp, Sn, Cl)...I've used this before, very solid program, user friendly, not a lot to juggle. Option B: - Defranco style Westside template... would be Mon - ME Bench Wed - ME Squat Fri - Clean Sun - Snatch --- Have not used this before, very intrigued Option C: - Joe Kenn style 3x3 tier template ... Seems like a modern version of a Bill Starr program... solid structure that incorporates WSB exercise rotation to avoid staleness and weak points. Opinions wanted.  

Howdy, I am currently a student at Texas A&M University, which is a hybrid of a military academy and a civilian academic institution (about 2,000 of us "Corps" guys and girls vs. 40,000 civilians) and have been following both Pavel, and other members of the Party, on Dragondoor, along with how they train, for quite some time. Your training methods have opened my eyes, and I could write a book of compliments on the ways they've changed my life, but I won't. You all have heard it all before. I will, however, say Thanks. Moving on. I plan to become a Naval Officer and have no ambitions of getting shot at for a living (ie, SEAL, SF, anything in the USMC, etc), however, from what I've read both from both here and SSG Nate Morrisson's website, kettlebells will help keep Americans alive. It would be a dishonor to my academy and my country to not try and instruct future US military officers on KBs, PTP, and NW principles. I currently only have the RKC book and a 1pood KB. I've been using the Omelet workout for a few circuits, along with GTG training for bodyweight exercises (pistols, OAPU, HSPU, regular PU, etc), with a fair amount of success (and a lot of fun), and my only setback is my own self-discipline/motivation. This Forum is pretty much it, which is why I'm trying to get my Corps buddies on the Party Line! No offense to the Forum, but true human contact is always a plus, and very few of ya'll are Southerners, let alone Texans. Note I am only interested in KB lifting and bodyweight lifting now and have eschewed pretty much all other forms of "weightlifting" (but like I said, KBs are just plain fun). I was at first highly skeptical that Pavel, his KBs, and his "Party" were nothing more than more hype and B.S. just like almost every other "former military guy" who claims to have something that will make you stronger, faster, and a harder man, which is why I read almost everything I can about a training program before jumping into it. To anyone who is on the fence about the Party and RKC, do yourself a favor and just do it. Now. This is the rest of your life and you have no time to waste. Pavel, I have huge respect for you, as well as all of you RKCers. The numbers ya'll put up in your lifts with the KBs are phenomenal. My current goals are: 1. Purchase both the Naked Warrior book and the RKC DVD. I'm still a college student, so money is always tight. 2. Get a 24kg to augment my training with the 1pood KB I have. 3. Work up to GS lifting numbers using RKC style lifting (I'll be happy just to be at the number III level with the 24kg). 4. Get every KB instructional DVD I can get my hands on. 5. Spread the word of the Party to Texas A&M. The last one is, obviously, the most daunting task, but is anything but impossible. I have only found one person in the entire university who even knows what a kettlebell is (except for the buddies I've worked out in front of), and no one who knows of Pavel's training techniques (periodization and volume, high tension, GTG, etc). Our current Corps PT regiment is struggling at best, and would do well to learn GTG instead of training to failure (SSG Morrisson's site has been most helpful, as well, in dispelling some old "American" PT beliefs). I've already spread the word of KBs and GTG to some of my buddies (23 guys total), but most are completely set on the American ideology of modern gyms and training to failure. I will assist this fall in training 42 new freshman, and will try to instruct them on both GTG and Tabata sprint training as best I can to help them pass the both the Air Force's and the Marine Corps PT tests (read: easiest vs. hardest ROTC PT tests). On to my Questions (the heart of my post): 1. Besides what I'm already doing, what is the most efficient way (notice I didn't say easiest) to spread the word of KBs and many of Pavel's training principles? This knowledge is gold. 2. Since I do not have the money (yet) to purchase two KBs of the same size, is it good to do 2-KB lifts with both the 1 and the 1.5pood, or is this not recommended? I'm referring to both ballistics and grinds, so any and all advice is welcome. 3. Are there any Party members #1 in Texas #2 around the Houston area right now or this December that would be willing to get together for KB work and #3 will be in the College Station area this fall for the same reasons? If there is already a group like this in either city, I would love to know. Otherwise, why don't we all just start one up? Thanks and Gig 'Em, Rayshore '07 "I arise in the morning torn between a desire to improve (or save) the world and a desire to enjoy (or savor) the world. This makes it hard to plan the day." - E. B. White 

Hello, I am completely new to weightlifting and I wish to start my newfound hobby lifting iron in a few days using (Power to the People) which I just bought. However, the gym I goto is very small only much like a large room. Thus I don't have a lot of space when performing the SIDE PRESS w/ a 7 ft. barbell or when I eventually work up to it. If I tried side pressing a barbell I would probably hit a machine, somebody else or at least get stared at and questioned about what I am doing. So my question is can I begin the PTP program with dumbells instead? Would it be the same effectiveness? Am I able to cycle with dumbells? If dumbells are okay then, what is the proper form and movement to side press one? any difference from a barbell side press? etc. thanks a bunch! GnrX This is a PREVIOUS POST of mine concerning pullup ladders. It's not related to this post. If you could answer the following, long post, I would appreciate it: Hello to everyone: Party Members, Pavel, RKCs I have a question concerning pull-ups ladders and everyone's participation and clarification on this subject matter would be greatly appreciated. I've been trying to piece together a summary or compendium of every bit of info concerning ladders. However, there seems to be a conflict of facts as various websites say different things concerning rest time, # of reps, etc. I've been trying to apply whatever info I can find to my pull-up training, but the # of pull-ups I can do hasn't really increased. i must be doing ladders wrongly. I only have access to a pull-up bar once a day (with no weights, but my own bodyweight), and my goal is 20 pull-ups. So GTG is out of the question. I can only ladder everyday, once a day. Currently I can ladder 1, 2, 3, 4 which is 2-3 reps before muscle failure/where I can't do anymore. So here are my questions: 1) When I ladder downwards, should I do it in multiples of ones or twos? i.e. 1, 2, 3, 4 1, 2, 3 1, 2 1 or the way I'm currently doing it now in multiples of two: 1, 2, 3, 4 1, 2 1 2) How long should my rest periods be between sets? 15 seconds--1 min. long? according to www.dragondoor.com/pavel_routines.html or 2-3 min as on Ssgt. Morrison's website? www.militaryfitness.org 3) Which HTT (high-tension techniques) should I apply to pull-ups? I read on a previous post that if I apply HTTs to every pull-up rep, I would 'burn out' quickly. Thus, should I only apply HTT only to the last couple of reps? 4) How should I breathe on every pull-up rep? Currently I'm doing exhale up, inhale down 5) Since I can't vary the frequency (b/c of limited access to pullup bars), should I vary the volume like Mondays - 1,2,3,4 Tues- 1,2,3,4 WEd, 1,2,3 Thurs- 1,2 Friday- 1,2,3,4 6) Sometimes I make the exercise harder on some days by tucking my legs a la Naked Warrior p. 17 or I do dynamic isometric stops on the last rep. Pause and hold at top, middle and bottom...good idea or bad? 7) Should I perform ladders everyday? every other day? When should I take a day off? That's it for now, all input on clarifying this matter from anybody would be greatly appreciated on helping me improve myself and pull-ups. thanks for your time. By the way, I have Naked Warrior and I love it. bye GnrX  

How has your training methods evolved from your early days? What principles have changed/stayed the same? 

After 3 months of no training I decided to start training again. In the past I was training classical bodybuilding style a la Joe Weider exclusively. Few months ago I realised that by doing that I was not getting noticebly stronger, just bigger. My goal from the beginning was strength. So later on I started reading your forum and I become familiar with many effective training styles. I have decided to put all my efforts in two lifts. The deadlift and bench press. I want to get as strong as possible as fast as possible in those two lifts. Right now I am wondering would it be better to do it classical PTP style(or alternating PTP and ladders) or to use Steve Justas singles routine for both lifts , or even do it the GTG way doing both lifts 2-5 times a day. Another thing I was wondering is the tempo of execution. While Pavel suggests doing exercises really slow, Steve Justa suggests doing them as fast as possible? Is it OK if I do them fast and keep in mind all others Pavels suggestions( irradiation, power breathing…)???? Would medium intensity cardio 3 times a week for the duration of about 30 minutes harness my strength gains???? Thanks in advance.  

A CST instructor was nice enough to do some demo work this afternoon. In doing the clubbell swing he was exhaling while in the hole (performance breathing stuff?). Where we stay pressurized under that time of load w/k-bells. When the momentum of the clubbells swung forward it seems like a none issue, natural. When I attempted to drive with the hips like a k-bell swing it seemed weaker, obviously. I am missing something in how he tried to elaborate clubbell style breathing. It seems less powerful and the safety issue under load is a little disconcerning. But the range of motion is obviously better. Should I just allow momentum to do the work, what aren't I getting? Thanks ahead of time for any feedback. mase  

Hi all, There has been talk of getting away from the 2 pood in favor of the 1.5. Some comrades have even sold there 2 poods. Is the difference between the 1.5 and 2 pood the dividing line between a carido intense workout and a strength only workout for most comrades? Is it too hard for non "mutant" comrades to burn fat with a 2 pood? I am interested in what comrades who have them use them for. I mostly use my 2 pood (only have one of them) for: under the legs passes suitcase lifts 2 arm swings DARC swings 2 arm flip swings 1 arm rows good mornings The 2 pood probably accounts for only 10% of my weekly workout. 1 pood 20% (a H2H juggling routine) 1.5 pood 50% 1.75 pood 20% I wish I had one more 2 pood so I could do the farmers walk and 1 leg deadlift with them but for now a pair of 28s will have to make do. thanks for reading, rob 

Hi all, There has been talk of getting away from the 2 pood in favor of the 1.5. Some comrades have even sold there 2 poods. Is the difference between the 1.5 and 2 pood the dividing line between a carido intense workout and a strength only workout for most comrades? Is it too hard for non "mutant" comrades to burn fat with a 2 pood? I am interested in what comrades who have them use them for. I mostly use my 2 pood (only have one of them) for: under the legs passes suitcase lifts 2 arm swings DARC swings 2 arm flip swings 1 arm rows good mornings The 2 pood probably accounts for only 10% of my weekly workout. 1 pood 20% (a H2H juggling routine) 1.5 pood 50% 1.75 pood 20% I wish I had one more 2 pood so I could do the farmers walk and 1 leg deadlift with them but for now a pair of 28s will have to make do. thanks for reading, rob 

What are the deadlifts behind your back that you mentioned previously and what deadlift style from PTP would you replace with it? You said not to confuse this deadlift with the hack squat. All help is appreciated. 

Seeing all the hack squat discussions, I keep wondering to myself...if you squat on your toes, and get your butt way way down, aren't your knees extending way over your toes? i thought this was a big no no in PTP deadlifting. can someone clear up my confusion?  

Two questions: which style of snatch (the big swinging RKC version, or the olympic) produces the greater gains (cardio, fat loss +/or strength)? Is either preferred/required for the RKC certification? Thanks, C. 

http://www.dragondoor.com/pavelnews_archive.html Does anyone here use these extensively? What do you use them for, and how well do you find that they work? I use wall squats to warm-up, especially for squat workouts. They do force me to put my hips back without moving my knees forward much, but they don't seem to enforce a well-arched lower back, at least not when I go rock bottom. I do wall pistols for the hell of it. I'm not really sure how much they carry over to anything else. Anybody else? 

From John Berardi’s article at T-Mag. The kind of stuff I am always looking for in various places. The taper thing doesn’t shock me, as it is in Supertraining that the taper can be as long as the length of the buildup. The Power Clean study is interesting. Sort of raises a lot of questions about the power generation claims. Siff shows squat power at a max at 66% 1RM. Why would power clean power be highest at 1RM? Hmmmm… 17) Topic: Testosterone: Cortisol Ratio and Weightlifting Performance Authors: Michael Hartman and colleagues from the University of Oklahoma Abstract #: 2389 Coaches and sports scientists have long searched for a reproducible marker of training stress and performance ability. This would allow coaches to monitor athletes in an objective way and optimize training systems to produce consistent and superior results. In this study, researchers attempted to monitor and adjust the training of elite weightlifters in order to optimize the T:C ratio and ultimately, performance. Seven male US weightlifters trained with a two week build-up period (92 reps/week with a mean intensity of 85%), a two week overload period (188 reps/week with a mean intensity of 95%), and a four week reduced volume period (75 reps/week with a mean intensity of 80%). Baseline T:C was 28. T:C after two weeks of high intensity overload the ratio reduced to 23. After four weeks of reduced volume, T:C was 41. After the four week period, subjects all saw improvements in 1RM snatch and 1RM clean and jerk performance and five of the seven reported 5kg increases since their last competition. I can’t say whether this study supports the use of T:C in planning training cycles or whether it simply supports the use of a proper, well planned taper. Either way, it appears that scientists are closer to finding ways to enhance training and competition through a combination of time tested training ideas and more recent physiological measures. 2) Topic: Optimal Loading and Power Clean Authors: Tom Journell and colleagues from the University of Wisconsin — River Falls Abstract #: 1434 During conventional weight lifting exercise, maximal power output is usually achieved when moving loads of 30-40% 1RM at a maximal velocity. However, the optimal load to maximize power output in the Olympic lifts isn't often discussed. In this study, ten resistance trained men performed a 1RM power clean. Power output was recorded using a measurement system that records load, bar displacement, and displacement speed, calculating a value for power output. One week later, subjects returned to the lab and performed power cleans at 25%, 40%, 55%, 70% and 85% 1RM. It should be no surprise that the 100% RM power clean produced the most power. Therefore, unlike with traditional weight lifting exercise, power cleans performed at or near 100% 1RM yield the greatest power output. WOW jack  

Hi, my name is Svein Olav Nyberg. I live in Norway. I currently work out twice per week, and my 3 core exercises are deadlift, dips and chins. I am also a grip fanatic, so my total number of exercises exceeds the party line 5. QUESTIONS: 1. I have added isometric stretching to my routine. Would you consider this something that needs to be counted in among the max 5 exercises? 2. I have a chinning bar at home. An excellent set-up that can be used in progression for 1-arm chins (more on that in a later post). I do chins when I pass by it, like Pavel's dad-in-law. Yet I notice some on this forum consider this overtraining. Since I am new to taking up advice from the Pavelian lines of abbreviated training, I wonder what experiences the rest of you here have with different chinning protocols. 3. Though I know cycling is needed, my ego has a tendency to forget it, to my training detriment. I now plan to have a 4-week cycle with the same exercises like this: Week 1 light, Week 2+3 multi-set low-rep 80-90% max for rep range, Week 4 try new higher weight (not necessarily max, only a few pounds added to last succesful attempt). How does that sound to you? 4. How do you guys best lose fat? 5. I notice Pavel advocates 1-arm deads, but recommends suitcase and not the straddle version. Is there any specific reason for this? 6. Pavel said he once got "the mother of all tendonitis" from a 1-arm chin-up. I did smething similar 15 years ago, and am still noticing it if I choose the wrong exercises. It must be said that deadlifting and Hardgainer advice has done a bunch of good for me in that department, though. How did Pavel heal his elbow (if he did)? COMMENTS: * I learnt proper training through Stuart McRobert's Hardgainer, and have visited HIT forums like Cyberpump. I notice that Pavel berates HIT a lot, yet some of the foremost HIT advicates are people he claims to hold in high esteem: Ken Leistner, Clarence Bass - and maybe I should add Mike Mentzer since he (like Art Drechsler) is a fan of Ayn Rand. How come such a discrepancy? * I want to become as strong as possible with as low a bodyweight as possible. My only vanity wish is to have lats like a flying squirrel. I hope to find modifications to my Hardgainer workouts here that will allow me just that. Da svidanya tovarishi, --Svein Olav Nyberg

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