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

Welcome back, Comrade. I thought that perhaps you had been exiled to Siberia ;^) The #1 goal is training for the All Arounds (USAWA and IAWA). I am having some difficulty formulating specific goals, due to the large number and variety of lifts. The best advice I've received so far is to "Get strong with bars, bells (KB's), and bands" and then train the technique for the specific lifts a few weeks before the competition. I am not allowed to perform any Oly lifts because I am not allowed in the Varsity weightroom, so I have to train in the school's "Recreation Center". >:-( I have 1 kettlebell, a 1.5 pood. I am thinking of buying a couple of 2 poods. I have no bands, so I'll need to buy some of those as well, until then... I live on campus, so I can train twice per day without any problems. Here is what I am thinking: Monday, Thursday (noonish)-- Bench: 3 x 3 Bent Over Rows: 3 x 3 Monday, Thursday (late afternoon)-- Military Press: 3 x 3 Chins: 3 x 3 Tuesday, Friday (noonish)-- Squat: 5 x 5 Calf Work (Ok, you got me, this is for vanity's sake :^) Tuesday, Friday (late afternoon)-- Dead: 5 singles GHR (on lat pull down seat): 2 x 5 Active recovery on Wed. with the 1.5 pood. If I rake up enough cash to buy a(the) 2 pood(s), I will probably sub them in for the bent over rows, military press, and chins. I feel like I have a lot of gaining left to do on the basic lifts without resorting to any kind of complex cycle. I'll probably just keep increasing the weight for about a month, and then back off to about 80%, ramp up the weight again, and so forth. The exercises listed above will serve as the frameowork, and then I will fill it out with the advice of the great Arthur Saxon and "Practice everything...". I found some landscaping boulders to play with, and I will probably do some KB juggling and one arm lifts as I feel like it. This work will be lighter in nature until the contest approaches, when I will shift the emphasis from the basic lifts to whatever lifts will be in the competition. Any thoughts? Thanks again, Pavel. W.H. 

Has anyone had success training multiple strength qualities in the same week. If so do you train them in the same session or on different days as Coach Chad Waterbury suggests? 

I want to enter a contest at Venice Beach where you bench your bodyweight for reps. So, I'm setting a target rep at 185. I weigh in @ 178-182 now and thing 185 is a good weight to work on. I "repped" out yesterday with 15 reps leaving 1-2 in the bank to avoid injury. So, with that in mind, how do I get to 50 reps? I'm totally open to suggestions here. I was thinking of following a traditional strength cycle with high reps, benching daily doing two sets alla PTP but still not too sure how to procede so I look to the forum... 

This forum is a great source of info for newbies like me, but it can get a little confusing. Are there any fellow law enforcement out there that can advise on cycling. Most people here seem to do grinds and ballistics in the same workout. Is this the best way for someone in my line of work to train? I've seen Pavel mention they should be done in separate 2 week cycles. Also where would you place plyo type work in the mix? 

I have often heard Pavel talk of the Russian Underground Lifters. I was wondering if anyone knew what kind of exercises they practiced. All that I have heard about is the Hanging Leg Raise. Thanks Comrades 

I have ambitions to complete the RKC certification. Looking at the snatch requirement it shows the more 'swing' snatch technique as opposed to the hang snatch. Anyone know if doing the required number of snatches from hang (not touching the ground) would be acceptable? Cheers Ambrose 

I've been doing some condition with my kettlebells about twice a week since I got my 2 pood a month ago. My workouts usually only last about 10 minutes, by that time I'm totally shot and a little nauseated. I do swings with the 2 pood, 10 on each arm equals a set and I do 3-4 of those sets in that 10 minute period. Also I sometimes do some presses with the 1.5 pood in between sets. I'm wondering if what I'm doing is enough to get me in shape and maybe uncover my abs at the same time. What does the Party say? Mike 

What are the purported benefits and superiority of super-slow training versus, say, ballistic work with KBs? A fellow I train with in submission grappling is a rabid proponent (ideologue?) of the S-S protocol, and does personal training for his clients solely on Med-X and similar machines (I believe that is what they are called -- invented by Arthur Jones..?). When I told him I train with KBs, and my girlfriend wants to do so as well, this guy freaked out on me and went on a diatribe as to how dumb and dangerous ballistic and weight-lifting is.. I brought up Steve Maxwell as an example of someone whose fitness and ideas I admire, and Super-Slow Commisar said "someone like Maxwell ought to know better." Anyone able to offer me an insight on the Super Slow mind? A rejoinder/rebuttal to his claims? 

Hello, I got the RKC book and dvd and started doing swings and side presses with a 55 lb. dumbell 6 weeks ago. A couple of times when I've done swings, my left knee starts to hurt. The next day it'll be fine. I've never had any problems with it before. Am I putting more stress on that one than the other? Also my doctor [general practice] says that I have a bulging disc in my back. My calfs and ankles are very tight and my toes and front part of my feet are numb. What kind of specialist should I see? Is there anything I can do to take care of it myself? I odn't have pain or loss of strength, just tightness and numbness. 

I was doing heavy deadlifts at the gym today, and was lowering the weight quickly which was making some noise (my gym has no platform or bumper plates). This lady comes up to me after my set and says "That hurst my ears." So I say "Oh. Sorry. I'll try to slow it down." (I really didn't want to slow it down, but I don't like to argue, and generally try to be a nice guy.) Then she says "Yeah, deceleration is important." Okay, that made me mad, she doesn't know what I'm doing. The thing is, when you argue with people at the gym, it usually turns into a bunch of opinions being thrown around. So I want to get a bunch of references written down to hand to her the next time she says something. I wouldn't really care, except that she is always at the gym the same time that I am. Anything would be appreciated. Peer-reviewed sources would be great, not because I think they're any better, but because they have more influence with "outsiders." Thanks guys, this really bugged me for some reason. -Kyle

http://www.geocities.com/dirtyley/ 

Over the last few years I've gone through a recurring cycle about 3x, and finally, since I'm a little slow on the uptake, it has crystalized. My body, with lot's of hard training miles on the clock, hates specialization. Training logs and deep thought reveal that any time in the last few years I have specialized, GS, naked warrior, PTP, has ended in an injury,(shoulder, low back, elbow) usually just a tweak, but I hate that anyway, not to mention loss of ROM etc...Any time I have made up workouts for that day from a big menu of choices I have thrived. Example - while doing GS I did no pistols. Not only did I lose the ability to do them but i could barely get into the bottom position on the left leg where prior to that cycle my problem was i was a little too loose at the bottom. I recently went through a few weeks of doing workouts like those outlined in Rob Lawrence's interview with Anthony Duglio in Hardstyle. Also the way Maxwell and I have always trained. Felt amazing. I then ramped up the deads for a new PR and tweaked the back. Obviously this IMO and JMO and whatnot, but for me, with 25 years on the training clock it really hit home. Bill  

What is the science behind the passive movement drills? How do they work? In (Relax into Stretch), you said that you should cycle the stretching days doing Fast and Loose drills, then (Relax into Stretch), and then (Super Joints). Are you saying to do the passive movement drills on the Fast and Loose days? 

different ? DD KBs are the only ones I've ever seen and I did not realize their was any other type. Were DD handles designed thicker to serve a greater grip training function ? ( Assuming more of a general fitness market than a GS comp. market.) Why would the comp. KBs be signicantly smoother ? I wonder if in Russia there are variaties of KBs, or a standard "shape". Eddie 

https://www.fbijobs.com/PhysicalFitnessTestProtocol.asp Please help! I figured you guys would be the best people to ask about hnow to get from where I'm at now to where I need to be to pass the above linked test. On December 17, 2004, I'll be taking the Physical Fitness Test (PFT) for Federal law enforcement. The four tests that I'll be required to pass are: 1. Maximum continuous full sit-ups in one minute (in order to get the minimum 1 point to pass, I'll need to do 38 of them). 5 minute rest 2. 300 meter sprint (to get 1 point, I'll need to run it at 52 seconds or less). 5 minute rest 3. Maximum continuous perfect form push-ups (1 point is 31 push-ups) 5 minute rest 4. 1.5 mile run (1 point is about 12:20 minutes) The link at the top breaks down in chart form all the points given for various times and repetitions. I must get at least one point in each category but have at least 12 points in total to pass. This is where I currently am at (and this is a significant improvement from where I started): 1. Sit-ups: 30 in one minute. At about 22, which I get to in about 30 seconds, I start to really slow and and it gets very hard. I can do 50-100 crunches without a problem, but sit-ups seem just brutal to me. The difficulty lies in the spot just above where the crunch ends to when I am sitting fully up. How can I get the part stronger? What is the best protocol for sit-ups in regard to maximum number in minimum time? 2. 300 meter sprint: 55 seconds. When I first tested myself, I ran it in about 1:02. So, I have improved but I'm still 3 seconds away from getting at least 1 point. I've been running wind sprints several times a week to help improve my speed and stamina for this. Right now I'm doing 3 springs lasting 45 seconds (with a 45 second rest in between), which I'm doing 2 to 3 times a week. 3. Push-ups: I fluctuate when I test myself, but currently I can do about 34-35 after I've completed events 1 and 2 in a simulated test. I feel like I need to build up to somewhere in the 60+ range in order to get enough points to pass (because I will likely have only slightly above minimum points in a couple of the other events). What is the best protocol for this? 4. 1.5 mile run (6 laps around a 400 meter track): this is really bad but it's about 14:30 minutes right now. The first 3 laps I ran last at about 6:30 minutes, but I'm really slowing down in the final 3. Here's what I'd like to know, if possible: 1. I REALLY want to pass this. I'll do whatever it takes. Given my stats above and the requirements, is it possible or probable (or is it impossible) to be able to get at least one point in each event and 12 total points given that I have 4 weeks until the test? 2. What protocol for each event and for the test in total would you recommend (as much detail as possible, please)? I work during the day but can train in the morning and at night, and I have some time during the day, if necessary. 3. I've been getting what I can only describe as "shin-splints" and they are pretty painful. Any advice to get rid of them? Is it a form problem? Is it okay to "run through them?" 4. Diet-wise, what would you recommend from now until the test and especially what to eat the night before and them morning of the test (it's at 8 am)? Please help me! I really respect you guys, you all seem so knowledgable. I figure someone here would be able to give me some good, solid, specific advice. Thanks again, Ragnar ragnard2004@yahoo.com

Physical Fitness Test protocol details 

I have the feeling that I'm not doing barbell military presses correctly. Correctly as in the way I feel when I do double military presses with KBs. Couldn't activate my lats and frequently forgot to tense my abs, glutes and legs. Kept changing the width of my grip to find the groove but still couldn't find it. The whole thing felt as though I was doing isolation shoulder presses. Can someone advise me on how to do them properly?  

Com Pavel: I think in Dan John's review of the Basic Training seminar he attended with you, he quoted you as saying "I can train you to be strong or tough," or words to that effect. How do the approaches differ? What do you do differently? I'm asking because I'm training for the 12/4 GS event, and am doing lots of volume with 24s and 32s, but need to break past shutdown barriers that seem to be as much mental as physical. Thx, Ken, rkc  

Greetings everyone from Tikrit, Iraq... I've been browsing this site since I've been over here and I always get some good tips, much respect to you all. Anyways I'm trying to get some ideas for my own workout plan, perhaps, someone can help me out. Just a little about me, I'm 23 years old, 6'2, 185 pounds and about 10% body fat. I always max the army physical fitness test so that's not a problem, my best scores have been 80 pushups, 90 situps, and an 11:05 two mile run. Anyways as of right now I've got two main goals, to add strength and a little size, and eventually to compete in a run/bike/run duathlon. While my cycling and running is getting better, I have trouble putting on the size and somewhat the strength, I'm naturally lean. Here's my current workout routine,: Monday: 3 sets of 8 dumbbell presses 3 set of 8 squats 3 sets of 8 pullups(weighted) 3 sets of 8 military press and then later on in the day to maintain my pt score I'll do 200 pushups 200 situps Tuesday: Run 3 miles Bike 20 Miles Run 3 Miles Wednesday: (Focus on the Pt test) 500 pushups 500 situps 50 pullups 50 dips Thursday: Hill Sprints Bike 10 Miles Hill Sprints Friday: Same Routine as Monday Saturday: Bike 20 Miles Anyways that's my normal program. Some people say I should cut back on the pushups and situps but I'm always looking to increase my pt score. Anyways that's about it, any advice would be appreciated...  

Hi, I am new to kettlebells,but so far I love them. I am in the reserves and have to take the army pt test. The push ups and sit ups are not a problem for me to max. Since I came off active duty I dont run that much any more and I am having a tough time maxing my run. Its a two mile run and I have to do it in 13 min to max. I can max it if I run 3 or 4 times a week but I am wondering if there are a group of kettlebell routines that would help me out. Any advice on minimizing my run time is welcome 

This is really important. I had my knee surgery (right knee) today. The doctor said that my knees are wearing away too fast for my age (37). He said that I must not lift heavy. Last year, I was doing heavy squatting. Now, I only do deadlifts, and I cycle those over 8 to 16 workouts. I have started the cycle as low as 185...tops was 320 for two reps. I just don't lift my heaviest all the time. By the way, my right knee never hurt after deadlifting,even though there was an injury there. My left knee does only a little. Any type of running or jogging is out of the question. So what can I do to get superstrong and maintain that strength without killing my knees. (Doc says I may have to some or all replaced eventually.) Are kettlebells the answer? I've only played around with KBs. But if I let KBs be my main tool for getting strong, can I still become as strong in my lower body as on PTP? Maybe I won't have to totally give up DLs. I mean I don't have to deadlift 1000 lbs. I just want to get stronger. Any suggestions? 

should i lock my knees when doing the PTP side press? or leave them semiflexed. and also should i lock my knees at the top of the dead lift while i am cramping my glutes? thanks for the help.  

I need to be able to hyperflex my knees for my martial arts training but this is a bit uncomfortable is there any way to improve my knee hyperflexion or do I just have to put up with it. 

I'm new to the community, but I've been getting tips from this forum whenever I can since I don't have steady access to the internet. Anyways, I've been using KBs for a little over a year. I'm about 5'7", 165-170 lbs, and 21 yrs old. I've just started working on my snatches for reps again after about 9 months and I'm stuck at about 30-35 with each arm using the 1.5 pood. I can snatch the 2 pood at least 10 times each arm (haven't tried more than that), so I know my overall strength isn't lacking as much as I thought. The problem seems to be with my grip. It starts to give around the 30 rep mark (creates some nice callouses too). I've used the technique of squeezing the bell while overhead after my last set with some success, but if anyone has any advice as to how I can stregthen my grip to get more reps, it be greatly appreciated. My goal is to get 40+ and then start working on the 2 pood. Another question. I have also have success pressing the 2 pood, but I can get more reps with my left arm than my right, and I'm right handed. It probably has something to do with technique and the fact that my right shoulder is a little weaker due to a football injury from high school. But I'd like to get the strength back up in my right arm presses, so if anyone can help there, I'd appreciate that too. Happy Thanksgiving. 

I've been doing barbell squats for a couple of years, and I do not keep my back perfectly straight. I've been applying Pavel's (Power to the People) techniques for free weight lifts such as holding the breath while coming out of the hole. However, I tend to bend my back somewhat. I go slightly passed parallel. I have only gone up to 235 for six reps and maxed at 315 for one rep. I way 175lbs and am in good physical shape. A buddy of mine at the gym says I should keep my head tilted up looking at a spot on the ceiling. I also do good mornings and ride the bar lower than my shoulders. I've been doing my squats like this for some time and have never gotten hurt or injured. In fact, I've gotten much stronger. Does my buddy have a valid point about keeping the back perfectly stratight? (I've just recently gotten a full set of kettlebells with all of Pavel's training materials concerning them. I just started practicing the 2-arm/1-arm pulls and swings along with the cleans.) Pavel - thank you for the excellent training resources!  

I am a masters track & field athlete and just heard about KB's about two week ago. I'm wondering if anyone can tell me if there are workout programs that have been developed or modified for sprinters?  

Hello, I've been doing PTP for a while now. I recently bought a book on Olympic weightlifting hoping to learn how to do the Olympic lifts. In this book the author says that polygonal plates, which I have, are very bad and lead to injury. He says all lifting should be done with circular plates. Does Comrade Pavel and the party have a take on this? Thank you, Mike 

After reading Christine M. Uberti's interesting article on energy systems the wheels started spinning. I was thinking that perhaps GS training over time would cause a change in the utilized energy system, for example a beginner would probably use the phosphagen energy system to jerk two doubles while an advanced kettlebell lifter's physiology would probably have adapted to the point where the oxidative system would be utilized for the same effort. Does anyone know if I am on the right track with this thought process or is this totally wrong? Thank you for imput, Ben  

After a hard set the rest period allows for the regeneration of ATP and CP. ATP is regenerated in about 2 minutes I'm not sure about CP I beleive that it can take about 7 minutes. It is easy to understand the regeneration of these subtances in the muscles. They are essential parts of the fuel system of movement. After a hard set you need to rest 3- 5 minutes for the nervous system to be ready to go again. What tissues or substances are being regenerated when the nervous system recovers in time for your second set? This information would be helpful in discussing the idea of the 3 - 5 minute rest period with people who think you should rest 1 - 2 minutes. Thank you.

I was just reading through the Naked Warrior and PTP and when I got to the section on abdominal strength some thoughts started to race through my mind. The information on bracing the abdominals make sense to me however I've been reading some other information by Paul Chek, Michael Boyle and they always mention the tranverse abdominis as the key to stabilizing the spine. I think that regardless of the technique that you use as long as you can keep your spine in a neutral position during exercise you should be strong and safe. One thing that peaked my interest was when Pavel talked about the innefectiveness of sucking in your abdominals and I was wondering if he was reffering to the same technique as drawing in the transverse abdominis or if he was referring to an exagerated suction of the abdominals. Anyway I was just hoping to here from some people on the different techniques that they use and what they find effective. For myself I've found that a mixture of different protocols seems to work best for me. Cheers, Matthew Ray 

Back when I took up olympic lifting with a certified USAW coach, i did a vertical jump test and jumped 30" after laying on my butt for 7 years. This coach told me that I have mostly "fast" twitch fiber and that I am better suited to quick, explosive lifts. He said that I should not try to pursue endurance type of activities. So, I was wondering how this plays a part with kettlebell sport. Is it to be categorized along with distance running or cycling as an "endurance" activity? To some extent, I can see the coach's point. I adapt very well to power cleans, squats, deads for sets of 5 or less. I have been using my 24kg kbell for almost two months now and can only do 28/28 reps in the snatch. What are some long term affects of KB Sport training? If I abandon my squats and power cleans, will the endurance activity of kbell lifting cause my big lifts to go down? I've always heard that endurance work (ie running) will absolutely kill your big lifts. Am I making too much of nothing?