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

Hello, I'd like to build strength and endurance in my legs for running and biking in the spring. I won't be doing these activities during the winter but I'd like my legs to be ready. It's been suggested that I include kb front squats. I know that Pavel recommends no more than 5 reps but if you're trying to build strength/endurance would it make sense to do more reps or is there another way? Thanks. 

i know the stuff you see in the movies aren't always real, but i want to have the jumping ability of jackie, jet li, and ofcourse bruce. i ve tried the vertical programs out there for basketball, but even with that it seems like athletes from the 4 majors sports cant touch the martial artist abilities. please help me out with this. 

Is there a problem with doing weighted pullups and barbell bent presses (both PTP style) at the same time? In RIS, you recommended doing the decompression hang GTG style. Is this a special case or can you do that with contrast breathing in general? Is it better to do Bill Wallace's stretching schedule of two heavy seesions and four light sessions per week with active stretches where you combine pink panther and forced relaxation on the light days? Thanks for any help. 

Dear Dragondoor, One of my goals is to close the #3 COC, and eventually close it for three consecutive reps. I can close the #2 1-2 times on a good day. On a bad day only once right handed. With that said my sort time goal is to close the #2 easily, and for reps, so should I do forced reps with the #3 GTG style, or should I do singles with th #2 GTG ever hour or two? Also, what are a few good ways to aproach training(Not GTG style)? Thanx, Peterwolf 

Pavel, I just read both RKC and Powere to the People. Both are very interesting. I have written before, I am a high school football coach. I am always looking for ways to get our kids stronger. As far as deadlifting, we use the Hexbar. Which is better? Is the Hexbar safer for highschool kids? Do you get the same out of it as a staight bar? I agree with about the straps, I think they are a crutch. Romanian Deadlift: is it the same as we call straightleg deadlifts here in the states: also, should your legs be locked out in a straight leg deadlift? Bent Press: is the techniqne of this excercise different if using a kettlebell and or a straight bar. I thought the with the Kettlebell you fell to the floor while looking up at the bell in your hand, almost like a twisting motion (foward). With a straight bar you basically drive away from the pressing motion. Other than squating and deadlifting, what would be the next best leg or total body lift? Thanks 

Here is my next planned DL cycle. For the DL, I seem to thrive on singles, plus a little bit of speed work when the weight gets heavier (to avoid staleness). Lockouts do me no good, because in my DL style getting it off the floor is the whole thing. DL workouts are daily, done with GS practice on "workout" days and done on their own on "off" days. Here you go, critique away. Current max 405 Workout Main sets % of RM Weight Assistance % of RM Weight 1 Six singles 70% 285 None 2 Six singles 75% 305 None 3 Six singles 80% 325 None 4 Six singles 75% 305 None 5 Six singles 80% 325 None 6 Four singles 85% 345 Five speed deadlifts 50% 205 7 Six singles 80% 325 None 8 Four singles 85% 345 Five speed deadlifts 50% 205 9 Three singles 90% 365 Five speed deadlifts 60% 245 10 Four singles 85% 345 Five speed deadlifts 50% 205 11 Three singles 90% 365 Five speed deadlifts 60% 245 12 Two singles 95% 385 Five speed deadlifts 65% 265  

I was on my final set of 2pd double swings (did 4 sets of 5 and was on my 4th rep and started to get a twinge in the lower muscle belly. I quit immediately cause the last thing I want to do is tear anything. Right now it is tight. I am concerned about this now. I had skipped swings for 2 weeks and usually did sets of 3 for 8 sets, never going beyond 4 reps. I think I'll keep my sets to 3 reps. I eventually want to be doing (2) 2.5 pd swings, cleans, and clean and presses. However, this twinge has scared me a bit. The last work I did that related to biceps was chin-ups for low reps, but didn't have any problems. Anyone have any advice? I am going to be doing some stretching for my biceps.  

How many people have used a wrist roller for an extended period of time? What kind of long-term results did you get? Wrist roller seems to be one of those exercises that people talk about more than do. Probably because it's extremely unpleasant. I have a "free" (non-mounted) roller I've started using recently, and I'm wondering how the pain corresponds to the results over time. Rob