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

Hello Comrades, I have noticed that there are people on the forum who are currently serving, or have served, in the Army or the Marines. I myself have served in the Army Reserves when I was younger (17-18) but when I was 19 I injured my back attempting to haul an iron gate out of the foundations of a patio, at a restaurant I worked at. I am now almost 21. My condition at first was diagnosed as a "minor strain" with sciatic pain -After a month of good drugs (combined with drugs for a wisdom teeth op, sweet)I began doing physio therapy. 3 months later I was relatively pain free, and for a godo 3 months after that I was running regularily and taking SAMBO classes. However the pain came back with a vengeance during the summer time (approx 1 year ago) while I was working as a security officer. (I at first attributed it to all the gear I was wearing, and the late hours/sleeping in that made me lazy in not doing my exercises) Having an X-Ray done last summer, it revelead I had degenerative disc disease at L5-S1. Over the course of the year I did another round of physio, some chiropractor work, ART, Bowen, etc, along with light work outs on stationary bikes and lane swimming. I found the work outs helped the most, although I still had annoying pain. I wasn't debilitated so much as I was hindered. I was functional, could lift, but I would feel the strain and pressure. After being told by my family doctor that I should "take aspirin", I got an MRI, which showed that along with the DDD at L5-S1, I had minor bulging at L4-L5 and some early signs of osteo-arthritis of the spine. I saw a spinal specialist to discuss this but he pretty much gave me the company motto of "thats how back pain is", complete with the shrugging shoulders. At this time, about 1.5 months ago, I began reading voraciously. I looked at Tsatsouline, Furey, Feldenkras, Ecogscue, McKenzie, a host of Yoga books, even looked at Jandas book, but have since found gems with Sarno and Amir. My back pain has subsided greatly, and where at one time I found my back spasming after 5 minutes of running, Im currently doing about 30 swim, 30 bike and 30 run without pain. Today I found myself running 3/4 speed with a backpack roughly weighing at 20 lbs, minor pins and needles in the back but overall good. Anyway, enough babbling. The main question I have is to those who have served, or currently serve, with the Marines or the Army or anything similar, what is your experience with lower back pain, personnaly? If you did not have back pain, did you know of buddies who served with back pain? Did they find ways or methods (literature, philosophy) to deal with it? Any specific exercises work better? I realize most of the medical literature out there isn't designed for those wanting to re-enlist, more so its designed for people to retain a normal level of function. In asking the spinal specialists what my chances of returning to the Army in an infantry setting were, he didn't sound too optimistic. I had to verbally pound him into admitting that there were exceptions to the rule, yet he still retained the opinion that most people who had back pain, were people trying to get out of the service! Either way I am of a mentality that I can be an exception, and that with the right research, right ethic, and some guidance to certain areas of interest, or stories and personal experience from whoever replies to the thread, I can be that much more motivated and prepared. Cheers 

I just ordered the DVD and a Kettlebell to go along with the RKC book I bought . I thought I'd start practicing swings with a lighter dumbbell. A few questions... 1) When using a light dumbbell, could I just do a vertical jump to get the feel? 2) I thought I read on this chat site to breathe in on the way down and out on the way up. In the RKC Pavel says to breathe out on the way down and in on the way up when you expand. Any Comments? 3) How many sets/reps should I do? Every day? Thanks in advance and congrats on a great forum. Wally  

I've been told by both a chiropractor and a physical therapist that the military press should be avoided like the black plague. I'm not sure if this is just their opinions or if there is some merit in avoiding pressing anything overhead with such a delicate joint. Your insights and views would be greatly appreciated. Thanks Stickworx67  

I was finishing up my 2nd deadlift cycle, 280 lbs, at the gym when one of the trainers said I should be working the negative. From my knowledge and reading PTP I "nearly" drop the weight once I have lifted it. I also do not think I could lower that weight with any kind of control, for me it is a new 5 rep PR. So I looked at him incredulously and said show me. He declined and went on to state the best growth comes from the negative yada yada yada. I felt his suggestion was dangerous but before complaining to loudly I wanted to check out some web sites and dragondoor's forum. So far other web sites mention controlled lowering of the weight, http://www.weightsnet.com/Docs/deadlift.form.html http://www.theministryoffitness.com/mof/library/anims/deadlift.htm I cannot tell if they are recommending using a light weight so you are able to lower the weight slowly in the same grove as you came up or if they are recommending this for any weight even a 1 RM max. I just wanted to hear from some more knowledgable powerlifters before I go on a rant at the gym over his advice and in case I should eat crow and I am misunderstanding something here. Thanks, rob 

I recently heard of hold-relax-swing stretching, a dynamic stretching technique that involves the use of dynamic or ballistic stretches in conjunction with static and isometric stretches. It is similar to doing forced relaxation before a Pink Panther stretch (as seen in (Super Joints)). I was wondering if this is good for increasing dynamic flexibilty or if I should just stick with plyometric stretching? Thanks for the help. 

I was just reading this article on how Dr. Dipasquale trains Bob Sapp. He, like you, feels low reps are better for permanent increases in both strength and mass. He hass Sapp do set/rep schemes like 8 sets of 5 where he works up to one heavy set of five. Could I follow this progression of working up in weight with your bear protocals? It seems like this method would be more condusive to strenth increases, but could it work for mass too? Thanks for your time.  

i am a raw powerlifter...i am moving to San Antonio TX in less than a month and all the equipment i'll have will be an olympic barbell, some standard dumbbells up to 45 lbs (pretty light) and a pair of those pucshups handles....as you see, i won't be able to squat or bench for a while....i think i'll base my training on heavy, frequent deadlifts, barbell rows and strict overhead presses.....i know a lot of guys here are great overhead pressers and i am looking for advice on how to structure a program arond this lifts...any comment would help thanks in advance 

Pavel, My favortie Mixed Martial arts Fighter is From Russia, His name is Fedor emilianenko, i saw some picture of him training and they showed him hitting a tire with a sledge hammer ( looked heavy). I was wondering what this would accomplish as i also fight in full contact MMA events. If you could let me know that would be great. thanks for taking the time to read this! BEN LOWRY 

Hey everyone. Well, after a couple of years of observing this forum, I have finally decided to post, because I am in need of some advice. I am trying to design a overhead press program for both the push press and the military press. I just got done doing a Smolov Jr. for the push press and am happy with the effects of the high volume on my press.(Although my military press suffered from lack of doing it) I want to workout the OH press four days a week, after my deadlift and squat workouts. I was thinking about having one high volume day for the push press and one high volume day for the military press.(High sets low reps) The other two days would entail less volume and a higher overall intensity. As far as week by week intensity and volume, I would change and wave the total intensity and volume every week, eventually leading to a taper off week to allow my body to recover . My biggest question is, is what is the highest number of barbell lifts I should do for the OH press in a week ? I was thinking maximum 120 for a week and 320 for a month. And just to let you know, I am still young (18 yr.), recover very good, and respond well to high volume. Any comments, input, or better programs than mine would be greatly appreciated. Thnx, Keith  

I am new in this forum , so i haven't read all the posts yet , but from those read , i did not find answers to the questions i have . I bought most of mr Pavel's books and i have to say that they are more than informative .... I am a "hard gainer" (i guess) , and after reading the books and some of the posts i would like to ask the following questions 1) In P2P Pavel says 3-6 reps for 10-20 sets (bear) but in beyond crunches , in Q&A section he says that for hypertrophy 6-12 reps are optimal . I want to bulk up a lot and as fast as possible , which of the 2 should i follow ? And if i use 6-12 reps , how many sets ? 2) What about the 2x15 that i saw in a previous post ? Shouldn't it be 2x20 or more sets ? (following the reasonning from P2P , 3-6 x 10-20) 3) For the last 3 weeks i have been using a program as close to bear as possible . 6 reps x 10-12 sets , 15-25 secs break between sets , 2 exercises for chest , back , legs and 1 for smaller bodyparts . I train each major bodypart 1-2 times a week (to get enough rest) . I use the same weight for all sets , so as to get in fatique in the last reps of the last 2-3 sets of each exercise . My problem is that , besides the fact that each week my pumps get bigger and bigger and after leaving the gym i look like i am on steroids , my actual bodysize at the end of the week looks the same . My bodyweigth is the same - in fact , on the start of the second week my bodyweight had decreased ! Finally i try to eat as much proteing as possible . My questions are : i) Is that normal ? ii) What should i do , to hold the pumps and to increase my bodyweight ? iii)Should i use an 80% weight and as many sets as possible or a weight that i can do 10-12 sets (eg 50% of 1 rep max) ? iv) Should i do a heavy set (a lot of weight) before starting the rest 9-11 sets ? v)Should i reduce or increase the reps/sets ? vi) What program would you recommend me? Sorry for the length of the message . Looking forward for answers and some help .... Thanks  

I have a chronic problem with my lower back (no disc probs, just chronically unstable due to old tear). I would appreciate advice on strengthening and increasing ability to maintain arch during lifts. I have problems when I lose the arch in my low back during squat, DL, some overhead lifts, etc. Nine times out of ten I don't have probs., ...and then whammo! I find it difficult to maintain the arch low in the squat and DL. My gut tells me I am not maintaining sufficient tension in my buttocks and abdomen, but I need advice on how to maintain this tension and still breathe properly, etc. Help would be appreciated. Thanks, bf. 

I have a chronic problem with my lower back (no disc probs, just chronically unstable due to old tear). I would appreciate advice on strengthening and increasing ability to maintain arch during lifts. I have problems when I lose the arch in my low back during squat, DL, some overhead lifts, etc. Nine times out of ten I don't have probs., ...and then whammo! I find it difficult to maintain the arch low in the squat and DL. My gut tells me I am not maintaining sufficient tension in my buttocks and abdomen, but I need advice on how to maintain this tension and still breathe properly, etc. Help would be appreciated. Thanks, bf. 

What are the main muscles worked with this exercise,how does it compare to doing pistols and kb front squats, and should I do all three exercises in one workout? 

Hi all, been lurking for a good while. Read PTP, Relax Into Stretch and BPA and have been working the program as best I can for a while. I'm 6'1 and 163 soaking wet so I won't be breaking anyone's strength records :-) I have been taking martial arts 8x/week (2x/day 4x/week) and working out (early am) for about one year. I took Dylan Thomas' KB workshop a while back and loved it but have yet to acquire my own KBs. My goals are modest strength (for my size) and explosive speed. Anyway, on with the workout (all exercises performed while sporting a ResistanceWear weight vest (my anniversary present!) loaded with 12.5#). Deep Knee Bends - 75 reps (slowly down; slowly up). Calf Raises 5 @ 400# Dumbell lunges (20# DBs): 20 reps (slowly down; slowly up). Hamstring stretch (about 5 min) Dumbell shoulder press: 5 @ 45#; 7 @ 40# (slowly down; explode up). Incline pushups: 12, 10 (slowly down; explode up). Dumbell shadow boxing: 12#; 40 reps in 10 seconds (explode in both directions). Cable shadow boxing: 30 reps in 7.5 seconds (explode in both directions). Glute stretching (2 minutes - I hate this stretch) Ab wheel - 5 reps (slowly down, explode up) Hanging leg raises - 5 reps (slowly up; hold 1/2 sec; slowly down). Groin stretch one: Frog stretch on two Swiss Balls - 2.5 minutes Groin stretch two: Seated groin stretch with 50# resistance - 2.5 minutes. Thoughts/Observations/Criticisms/Etc. are most welcome and encouraged. Thanks for reading and thanks for all the valuable info and inspiration I get from this place.  

Hello Comrades, When I do the Side Press and the Windmill it feels very different on the Left and Right sides. On my Right, I can easily feel my Lat get involved in the lift and everything goes smoothly. On the Left, however, I don't feel like my Lat helps with the Press and I feel uncoordinated, like trying to throw a ball with your right hand when your left handed (maybe not that bad). With the Windmills, it seems harder to use my Lat as a "shelf" to help stabilize the shoulder on the left. Is this an asymetrical coordination thing, or could it be a weakness/injury/lack of flexability somewhere when I press/windmill from that side. For the record, I am left-handed, which makes this that much more confusing. Any ideas/insight would be great. Thank You 

I am currently trying to get my push up numbers as high as possible for military PFT. I currently do around 460 push ups in sets of 20 reps with about 45 to 60 seconds of rest between. When I try to do a 2 minute max I am still around 70 push ups. I need to be around 100 to 120 to be competetive. Is there a better way to get the results I am looking for? Jeff Martone sent me an e-mail and told me that he knew of a program/article that you wrote on how to increase your push up max by like 20 or 30 reps, and I think that article would really help. When i do push ups I feel that I have the endurance its just that i slow down so much and get sticky that I don't have the power any more. Do I need to be training more explosively? Will kettlebells help my performance / endurance, in doing push ups? I am very confused and I think i am at a plateau. Please help!!! Keep in mind that it is not only a 2 minute push up max that I am concerned about, but also being able to do a large number of push ups over a sustained period of time. My computer won't seem to let me back track through the forum very efficiently so if you would please e-mail me back at: Fusionman@comcast.net Thank you very much for your time!!! -Nick King 

Pavel, Several days have passed and appears that the good Doctor doesn't want to "play". For educational purposes, could you please give us your response to the question you posed to El-Hewie and the rationale behind your suggestions? I think that would be helpful to the forum to see your thought process in action and the solid foundation from which it comes. Peace & Power Rick Huse, CSCS / RKC 

I really liked the Russian kb book book. I want to start using some of the information in my routine. I have a few questions to get statrted. " I dont have kb yet and have never used them, I plan on getting them by x-mas. for now I will be using bb and db." pg 23 getting huge made reverence to using the bear routine in the clean and jerk.ie " use the clean and jerk as an exercise in a weight gaining experiment" my question: is this routine ok clean and jerk----bear style swing 3 sets of 12 bench pttp dead pttp any changes to be made thanks  

Hey Tommy, I know exactly where you're coming from regarding the raging debate pertaining to transversus abdominus activation/abdominal hollowing vs utilizing intra-abdominal pressure with a tightened abdominal wall (like bracing for a punch) when performing a strenuous lift. As a fellow physio, I too have suffered through endless tirades espousing the importance of TA activation and re-education for lumbar stabilization by other physios and have even taken several courses on how to properly utilize the blood pressure cuff to ensure the spine is held in neutral and so forth. Even Paul Chek got sucked in! The truth is, as a lifter, it never really made sense to me as it seemed completely un-natural and very difficult to teach to boot. It was a good day when I came across Pavel's teaching's in (Power to the People) where he advised against sucking in the stomach and recommended tensing the abs instead. Then in 1992 a guy named Stuart McGill had a book published called Low Back Disorders, which anyone who works in a rehab profession should own. This guy actually started out as a mechanical engineer and found that the low back models that existed were impossible so he decided to research low back mechanics purely from a mechanical standpoint and possibly a non-biased perspective as he was not medically trained nor motivated. He also took all of the exercises and stretches typically prescribed over the years and studied them in terms of degree of muscle contraction/lumbar stability vs the stress placed on the inert structures including ligaments and vertebae. This had never been done before and he compiled his years of research in his book. He has left no stone unturned. Now for the good part! In terms of the transversus abdominus (TA) debate, he quotes: "A quantitative comparison of the hollow and the brace is clearly seen in an individual standing upright with loads in the hands. Simply hollowing can cause the stability index to drop to low levels or even negative levels, which indicates the possibilty of instability." He also says: "Some clinical practitioners have misinterpreted Richardson's work to suggest that abdominal hollowing should be recommended to patients who require enhanced stability in order to perform daily activities. This is misguided. Abdominal bracing, which activates the three layers of the abdominal wall (internal/external oblique, transverse abdominus) with no "drawing in", is much more effective than abdominal hollowing at enhancing spine stability (McGill, 2001; Grenier and McGill, in press)" By the way, Richardson and his colleagues were the ones from Queensland who found that recruitment of the TAs is impaired following injury to the low back. They developed a therapy program to reeducate the motor system to activate TA in a normal way in low back disorder patients, but they never said to do it provided stability for the low back! Now, you need the book so you can see the hard data he has compiled but there is no doubt now that the whole TA thing is just downright dangerous as Pavel suggests. The website to order this book from is www.HumanKinetics.com. If you need any further info don't hesitate to email me, Tommy. Keith  

THE PttP routine is of course the routine in Pavel's book. But which others have been succesfully practiced: 1. Which exercises 2. How frequently (Yes, I am looking for inspiration to put together my own routine.) 

I do Muay Thai on monday,tuesday,thursday and friday + sometimes on saturday. I also run on saturday, monday and wednesday 40-60 minutes with heart beating around 140 (I'm 18). I was wondering what kind of program for ketllebells would be suitable for me. Is it ok to do them before running (I run on morning)? 

Did the Omelet this morning with the 8kg (18lb), laddering down from 20 2-arm swings, 10+10 snatches, and 10 cleans (reducing the rest periods a bit as the numbers came down). Planning Box Squats and Military Presses for tomorrow, as I've been alternating ballistics and strength practices each day. Always starting with 1-legged deadlifts, twice as many on the left (weaker/damaged leg) as on the right. Last week while I was out of town I took the 4kg with me and alternated swings and snatches with a jogging pace on the hotel treadmill for a HOC-type workout. Boy, did the KB ever get some funny looks from the airport screeners. My overall project is practicing for FLETC test components: Sit and Reach, Bench Press, Shuttle Run, 1.5 Mile Run, 3 Minute Step Test, Max Push Ups in One Minute and Max Sit Ups in One Minute. I'm weak on pushups, I know (24 "girl" pushups is edging on failure), and I've no idea what I might be able to bench. Any suggestions on what I should emphasize more? 

Well actually i can round my back a little, but I'm having real trouble make it really round, whether on a chair or while standing. I also feel some sort of pain when I try rounding my back, but I think it comes from the lower back muscles. Normally I'm training nearly every day, mainly Squats, Deadlifts, Olympic Lifts, Rows. I do all those lifts with a tight arch...well could it be possible that I lost range of motion as I don't round my back often (I once did Zercher DLs but not for long) and always train with that arch? Currently, I don't train because my lower back felt strange the last days..it feels tight, especially when I try to round my back but also when arching. Any ideas? I hope you understood everything, as I'm no native speaker. Greetings from Germany Lifting Freak