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

Hello there, Brand new to the forum (been lurking a while). I have ordered the Ab Pavelizer II and just found out it is sitting at home waiting to kill me tonight. I also have read a few other Pavel's books and have the (Rapid Response) video tape. I am going to try out for the Special Forces unit in Il at the end of Sept. I have to have a 260 on my p.t. test. I am close to maxing my run, but have always struggled with push-ups. I have been doing the GTG for two weeks (went from 32 to 45) and am now in my off-cycle. I noticed it is my shoulder that feels the burn when going for my max. I am looking for someone to tell me the best way to get my max on the push-ups and sit-ups (71 push ups and 83 situps). Right now I am about 45 push-ups and 65 sit-ups. Will the Pavelizer help me max the sit-ups or is that not going to work because sit-ups are mainly hip-flexors. Thanks for any help 

For the last month I've been doing a routine that looks like this: 20 singles of the bench press. 20 singles of the squat. 20 singles of the deadlift. 10 singles of the clean and press (standing military press). 10 singles of Janda situps. 10 singles of weighted pullups. I rest one minute between each single and all singles are done at 70% of my 1RM (modified Justa singles program). I do all of these exercises in one session in the evening that takes about 2 hours. After one week I add 5lbs to each lift. During the first three weeks of this program I have had FANTASTIC success. I've never had greater success with any other routine. The weights feel extremely light by the end of each week. However, during week 4 I went backwards. Instead of adding just 5lbs to my deadlift and squat I added 10lbs and I doubled the volume of my squat, bench, and deadlift to 40 singles! I kept the other lifts to 10 singles. Yes, I like to work out. When the rest of the family is watching their stupid sitcoms I go to the garage and workout for a few hours. Anyways, during the first day or two of this week I was energetic as usual but after the third day I got reeeeeaaaaallly tired and lethargic. During the first three weeks my problem was I was TOO energetic. I was only getting 3 hours of sleep each night b/c the routine made me feel so amped! Now I'm suddently sleeping 9-10 hours and feeling drained! I've cut back on doing certain exercises and cut way back on volume and I'm still feeling drained and this is the end of week 5 for me. I have not increased weight since the end of week 3. I am extremely frustrated. What should I do?? Thanks, Jonathan Engelking 

Not sure how many of you subscribe to the Corssfit Journal but there was a really good article KB's and the difference between what they call the 'russian swing' and the 'american swing'. In a nutshell: they contest that the 'russian swing' is a partial motion and that the 'american swing' is a complete one. From the data they present it (the AS) appears to be more intense and more beneficial to overall conditioning. Just something to ponder...

Mike Krivka, RKC

I just finished reading an article in MILO about Dr. Krayevski entitled, "Dr. Wladyslaw Krajewski: The Father of Russian Weightlifting" by Josef Svub. It was basically a biographical piece but it detailed some of his training ideas in addition to his history. In the article I found an interesting quote about his ideas of exercise and conditioning, "How often did they work out?-three evenings a week on the appointed days,...First on the agenda were calisthenics, then various forms of pressing, followed by "temps" or fast movements (swings, snatches and sweeping the weights overhead, and cleans and jerks) The workout finished with some pulls (deadlifts), squats, leg presses...and side bends." It was interesting to note how he combined various forms of exercise; bodyweight, endurance, and strength training in a single 2 hour workout. Is this typical of Russian training? How applicable is this approach to modern atheltes who would be "combat ready" to combine these training approaches in a single workout for overall atheltic fitness? Dr. Krayevski was an interesting read with some "novel" ideas compared to a lot of todays training methods. Just wondered your thoughts on this. Thank you in advance. 

Greetings Comrade Pavel, Several times in your books you have mentioned elaborating on certain points in a later book. While I have been a good commie and followed the advice of the party faithfully, and reaped the subsequent rewards, I am still most interested in the nuance of the subject. Has this project begun? If not, or if that is classified information (I don't want to end up in a Lubyanka courtyard, or with a KGB "Active Measures" squad on my tail) do you have any recommendations about books that cover training in a comprehensive fashion? (Perhaps Supertraining, which I believe you mention in PTPRSTSFEA (yes, I am poking fun at the Acronyms), would serve the purpose nicely?) And as a side note, let me just comment that just about everything that you have recommended that I have tried has worked quite well. I just began the KB's a few days ago (three workouts down so far) and I am already beginning to notice a tightening in my left elbow, which has been somewhat unstable since it sustained a severe dislocation almost two years ago, as well as an overall feeling of greater body awareness and integrated, functional, strength. And a big thanks to all of the comrades here who have kept me out of trouble and given me some good advice since I joined the party almost a week ago (such a long time, eh?). I have even learned a bit about 1960's (?) television. Thanks, W.H. Oh, and by the way, you recommended the Chuck Taylors in PTP, but in one book I see you with a pair of Adidas shoes, and in another, with Otomix. End the debate now, what is the best shoe for lifting and exercise? 

I love this forum and I do not mean to disrespect anyone or come off as a jerk by saying this, but what is the deal with the ridiculous price for your seminar Mike? I have been looking forward to the seminar in Dayton for quite some time because it is about 1.5 hours away and that's the closest I can find. So I get an email the other day that has the seminar as $195 for 6 hours?! But if I register early it is down to $170!? I know you are a knowleageable man, but what is up with those prices? My Sifu and I have been looking forward to going and when I told him the price he dropped his jaw and asked if I was crazy. He has a point, a couple months ago we trained with Grandmaster Cacoy, who is the only living grandmaster in the Filipino art of Escrima, and it was $95 for 2 days and 5 hours each day! Same with Carlson Gracie Jr., he was only $60 for 2 days. The most I've paid was $110 for a 2 day seminar (5 hours each day) with the great Dan Inosanto, and that is a guy who was Bruce Lee's best student and carried on his art. Sorry if I'm coming off as an ass, but I just want to know why such the high price? Does free dinner come with it, do we get free t-shirts and dvd's or what? I don't get it, I know the information one would recieve there is good, but still- the seminar is twice the cost and half the time as the legends I listed above. JMO 

I recently read (Power to the People), and enjoyed it tremendously. I have been studying Chinese Martial Arts for about 8 years and palyed Hochey as a young boy and am now working as a Massage theapist. These things together drew me to Pavel's book. There was something I noticed that made we wonder about something. Towards the end of the book he shows good form for doing the curl grip for the floor press (p.109) and in this picture it is blatantly obvious that his left shoulder is lower than his right (and you see it in other images of him as well). I have personally been living with a bad shoulder for about 10+ years, having noticed only recently though bodywork (massage therapy) that there is a big difference in the way my two shoulders articulate and also look - like Pavel. I won't go into the the details, and contributing factors to why, that I've discovered, (tight scalenes, SCM, serratus and more...) but I have thought that if I have this kind of imbalance, I could only regain the strength and mobility in it if they were both balanced. Is Pavel suffering from constant shoulder pain like me, but just working though it? My question is; does anyone know if doing the two exercises shown in PTTP, one can overcome weakness and not worsen a situation like mine? Much thanks! Randall  

I've been trying to do bent presses for a couple weeks now. However, I've been unable to do them. My problem is when I start bending over, I can't keep my forearm vertical. If I try to force it to stay vertical, I have a pain the back of my shoulder joint. I've been unable to do machine pec flies for several years due to the same pain. Is my form bad or are my shoulders just not flexible enough for this exercise? Any tips? Is there another exercise I can do that would be as beneficial as bent presses but not put stress on my shoulder joint? Thanks. 

Com. Pavel, I am looking for reading to refine my knowledge of the subject of training with regard to the why behind the what. (For example, the why behind your recommendation of greater training frequency, or how Smolov developed the specific intensities and volumes for his Squat Cycle). I suppose an ideal text (for me) would be something along the lines of all of your books glued back to back, with a section on plyos and olympic lifts, etc. and an in depth discussion of their application and scientific basis, as well as more complicated cycling patterns and nutritional analysis. A sort of "Bible of Training", if you know what I mean. If I can't find all of this in one book (I wouldn't be surprised!) a list of a few (or many) good texts would do me just as well. Some information on the long term health effects of training from doctors who have knowledge of the field and who aren't scared to death of lawyers (albeit for good reason) would be useful too. To boil it down, what books would you recommend to a curious chap with a scientific bent who wants to deepen his knowledge of training? And thanks for answering the shoe question. My inquiry was half in jest (as I know the question of footwear seems to be quite important to many people in just about every sport (just go to a rock-climbing web-site) almost to the exclusion of much more important factors, although I was somewhat perplexed by the wearing of different shoes in the various books (though not enough to particularly impact my training). Thanks, W.H. 

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Okay, take two...gotta remember not to hit that enter key. I was just wondering about something regarding the transition from weighted pull ups to the one armed pull up. It seems that if you could get your numbers weightwise with the weighted pull ups your transition into one armed pulls would be eased. But I've seen some posts of late that seem to say that train two armed pulls all you want, however you want and you still won't be doing anything to benefit your one armed pulling ability. Is this accurate, or have I just misread some posts? Thanks for indulging my curiousity. 

Com. Pavel, I was just re-reading the article you wrote in March 2001 edition of Milo about the SWAT team training and had a few questions. The 3-5 method revolves around compound movements, I know, but which ones? My thoughts were the big three SQ/DL/MP substituting the military press for the bench. You mentioned the pistol, HLR, and pull-ups for testing as well. What other free weight movements are good ones to throw in for variety but still conducive AD life?Medic1 

I'm going to train for the Inman mile. For those who don't know this lift, this involves loading 150% of your body weight on to the shoulders and walking a mile. While I'll be training with a few tools, for the actual tests and event it seems like a standard knurled Olympic bar won't do. The Hatfield bar looks like it might be the ticket, but I don't know how much arm involvement is involved in holding that bar in place. Is there actual pulling to keep the bar on the back or is it just for balance? 

I am a father of two kids: 3 months and 2.5 years old. I don't get as much sleep as many of you do, and food is gulped down when I can. Would this contraindicate PTP and other high-frequency training protocols? (I should have been on one now, but for my sudden shoulder inflammation. But since I'm not, I have to ask you guys.) 

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I love this exercise (i am 6'2") but it seems that my knees always want to drift way out in front of my knees upon execution (ouch!). If i concentrate on keeping them back, my butt wants to go way up in the air, and the whole thing feels more like a deadlift, but not as good. I really like how the exersice hits the vastus medialus like nothing else, and that I dont have to load my spine like reg squats. any ideas on form comrades; ie SHOULD my knees go over my toes here?  

I am currently training to make selection for the SF. Right now my routine consists of cardio and weights in the morning and KB's in the evening. For the KB's I do mostly military press, snatches and c&j. I am going to add some side presses and bent presses as soon as I meet with a KB instructor and get the techniques down right. Due to the weatlh of experience on this site I was wondering if someone could help me out with a program or point me in the direction of one that would help with selection. I've got about 4-5 months before pre-slection then 6 months until slection itself. Also I'm curious would dropping regular weights and focusing more on KB's be more benficial than what I am currently doing. 

I'm training for the Inman mile (1.5 X body weight loaded on the shoulders for a one mile walk) and am trying to build up my work capacity. In addition to a linear cycle of weighted mile walks, I am trying some CrossFit workouts which involve performing compound multijoint exercises for time. Part of the reason is that most of my strength training has been either KB related or stregth-as-skill, and I would like to make sure I can keep moving when I'm really tired and oxygen deprived. Is prefatigued training a good idea for this goal, or is it a waste of time? My understanding is that the limiting factor for everybody (the USAWA says no one has ever completed this event) is the compression makes breathing difficult and it's oxygen deficit that stops you. Part of my training includes deep breathing with an overload bar in a power rack. 

Comrades, Just out of curiosity does anyone have an idea what Pavel can bench, deadlift and squat? 

As a sailor, I will need to be in excellent shape. I use your NW appraoch to crush the opposition and exceed U.S. Naval expectations, while telling about your programs in boot camp. Please anwer my questions: What is a neck harness? Are there effective alternatives to KB or DL swings? And since I have a bad, unstable right hand and foot, which flexibility program should I use in addition to my NW appraoch for healing? I might see a rolfer. Sincerely, Seabird. 

Should one ever exercise the spine while rounded (flexed)? I realize this is a no no with weights, ie the deadlift, squat, etc. But should the spine nevertheless be worked in this manner withoud weights, such as simple standing toe touches? Thanks, Thomas 

I've been considering adding the health lift to my routine. I'm currently doing DL, overhead press, and weighted chins twice a week. I think the partial DL will help a little more with my upper back than the DL. I've hurt my lower back before with conventional DLs, so I don't push myself with them too hard. First, would it be effective to add the partials? If so, should I add them to my current routine, or replace the conventional DL with them? My goals are just overall fitness/strength. I'm not looking to break any records. I want to keep my strength while concentrating on the KBs for a cycle. I'd also like to possibly add a little mass later. Thanks, Jason 

Com. Pavel, I noticed in MRKC you look about ten pounds heavier than in other videos. I know you probably shed weight when your elbow is giving you problems. Doesn't your weight fluctuate between 80-85 KG? How is your exercise and diet regimen different when you are at 85 KG and functionally healthy than when you are injured? Thanks, Frankie 

The only book of Pavel I don't own is "From Russia with Tough Love" - I'm not a woman - and "Beyond Cruches". I've even read every article you wrote for Muscle Media, therefore, I know you have a lot(!) of ideas in your file cabinet. What do you think you'll be writing about... say next year or two? I recall you said in one of your books you might write about the ways to Russian Health. Seeing how winter is around the corner, and you Russians are able to jump into a lake in the middle of winter(!), not to even get the sniffles, that might be an interesting read. Or, if you are looking for ideas from some of the comrades, here's one: make a modified version of Frederic Delavier "Strength Training Anatomy". Only this one will have graphics of people doing exercises that aim for strength lifting instead of bodybuilding. Maybe on the next page you could give some scientific reasoning why so-and-so exercise would be of benefit. Just an idea. 

I climbed devils tower, bonn homme variation, on labor day. The first pitch was 150' offwidth that involved alot of chicken wing arm barring with the right arm. The next day my right shoulder was stiff, like DOMS no big deal but it has kept getting worse. I have been pressing 88 for singles and doubles,before the injury, but now I cannot even clean a 36. Going for accupunture tommorrow but I have to teach a kb seminar next friday any suggestions how to work around this would be a big help. 

Is the PTP workout a form of GTG? It seems like it is only compromising training throughout the day for convenience sake (I only know one person who has access to a gym throughout the day). You also don't have to increase sets or repetitions because you can increase the weight. All help is greatly appreciated. 

I've recently started alternating cycles of standing barbell mil. presses with my side press cycles, and I would like to get some dumbell work in as well. would this sequence be too diffuse: cycle 1: side press cycle 2: mil. press cycle 3: long ROM 2 hand DB press from chest repeat If this seems ok, what if I added a fourth cycle of bench presses? Thanks, Jason