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

Maybe make this an option 10 nonstop reps od double snatches with 2 pood. Requires significant skill, strength and endurance. More hard style than a high rep one arm snatch. Or instead of the 1.5 pood use the 2 pood and reduce the number of reps. There should certainly be a physical dimension to the cert weekend and people should be able to perform x # of snatches before the weekend. At the cert I went to there were a few people that looked like they might keel over at any time. I don't think they knew what they were getting into. BTW I never quite read what got this whole debate going. My understanding of the situation is that the RKC cert snatch test has been increased from 15 reps per arm to a higher number 30? 

Greetings comrades, I am trying to set/make up a Fitness Standard for my self. I have looked at the standards set by the Army, Air force, Marines, Navy + others, (listed at the end of my post) and they don’t seem to be standards that are to hard or complete considering what they do. I read the Russian Grad Workout article by Sr. RKC Nate Morrison and I have to say that Nate’s PT Evaluation (standard?) is harder, and more complete then any of the armed forces. I would like to know what the Spetsnaz Standards were/are. I have only heard about the 18 dead hang pull-ups with 10kg. What was the standard for the Pistol & Snatch? Or was that part of the standard… anyone ?? I was really excited about the Tactical Strength Challenge (Now the OLD TSC) The Weighted Pull-up, Weighted Pistol, and Snatch. I was introduced to Pavel and DD when I saw the Naked Warrior book. The TSC was covered in the back of the book. I was really excited! As it seemed that it was some kind of standard for Tactical/Military Strength. You add a run and swim and you have Nate Morrison’s PT Evaluation. It Seems to me that that’s a good all-around Military/Tactical Standard. I guess based on age the numbers would have to change some. I would like to know the Party’s thoughts on this. Thanks guys Train hard Samuel A. Jones Nate Morrison’s PT Evaluation in the Russian Grad Workout article… Pull-ups: 10 (24kg) Pistols: 25 (BW) Pull-ups: 25+ (BW) Snatches: 24+ (24kg) (I think this is each arm?) 3 mile run: 21 min or less Swim: 2000m in under 39 min (freestyle of fining) To max the USMC PFT you have to perform: 80 situps/2min. 20 pull-ups (dead hang) 3 mile run in 18:00 min To max the Navy PFT at 17-19 you have to perform: (gets lower as age goes up) 109 Sit-ups, 92 Pushups, 1.5 mile run: 8:15 500 Yd Swim: 6:30 To max the Army PFT at 17-21 years old you have to perform: 78 Situps/2 min. 71 Pushups/2 min, and 2 mile run in 13mins, For ages 27-31 to max the pushups go up to 77 and setups at 82, but the run time goes down. To max the Air force PFT you have to perform: 1.5 mile run in 9:36, 55 Crunches/2 min, 62 Push-ups/2 min. In the Third Phase of Navy Seals Training you have to complete Obstacle course: 10 minutes 4 mile timed run in boots: 30 minutes 14 mile run: Completion 2 mile ocean swim with fins: 75 minutes Army Ranger PFT: (I guess this is the minimum not the max) Push-ups 49+, Sit-ups 59+, Chin ups 6+, 2 mile run in running shoes in 15:12 minutes or less , 3-mile runs with an obstacle course & 16-mile foot march  

Here is the reality of the situation...If you can't do the snatch test, you can't make it through 3 days of training with the instructors. Now here is the finality of it, Either choose to get in shape and do the snatch test, or don't. It is that simple. It pisses me off as an athlete and someone that busts his butt training to hear whining and bitching about training or standards of training. A baseline has been set. Quit trying to whine and bitch enough to change it. It's not going to happen. Bottom line....do the test or find something else to do. Some words to live by... "Hard Kettlebell training...It's for anyone, but it's not for everyone." 

Hello,Im new to the forum,and just recently started using kettlebells.I got a realy good deal on a pair of bulldogs,a pair of 32kg,and 1 24 kg kettlebells so i bought them and began training.I also have the more rkc video.My question is this I took a couple of weeks and just practiced the basic exercises no real routine.This week I began doing the workout Pavel put out,called the force recon workout.I did the following this week(Monday:pull-ups 5x3w/40kg,dbl clean and mil.press2x32kg 5x5,front squat2x40kg 5x5,dbl snatch 2x32kg 5x10 alt. with hanging leg raise 5x5.) (Wednesday:one arm clean&jerk 40kg 5x10,janda sit ups 5x7,bw pull-ups 75 total,alt. with front sq.2x32kg 5x10,snatches w/32kg 5x12 alt.w/100 yd.jogs.)mrty question is the form on my cleans.Every time i clean the bells its realy striking my forearms hard.Its starting to cause some pretty severe pain.i don't notice this nearly as much on snatches.I was wondering if anyone had any suggestions?Thanks in advance.  

I noticed in the last hard style that donnie thompson was doing swings and snatches outside the legs. What is the advantage, or sport specificity of this as opposed to inside the legs? thanks -Charlie Reid 

I noticed in the last hard style that donnie thompson was doing swings and snatches outside the legs. What is the advantage, or sport specificity of this as opposed to inside the legs? thanks -Charlie Reid 

Hey all, I am interested in preping for a Delta Force tryout. I would love to hear any suggestions regarding workouts and nutrition (esp. supplemention from Bradenburg Nutrition). Com. Pavel, have you ever trained someone wanting to make Delta? I would love to hear your thoughts since you've done wonders with the USMC Martial Arts program. SF, Mike 

Hey all, I am interested in preping for a Delta Force tryout. I would love to hear any suggestions regarding workouts and nutrition (esp. supplemention from Bradenburg Nutrition). Com. Pavel, have you ever trained someone wanting to make Delta? I would love to hear your thoughts since you've done wonders with the USMC Martial Arts program. SF, Mike 

Hi all. A quick question, I see most workout programs seem to recommend pullups over chinups. I've also noticed that coach Reeve seems to favor chinups (I may be mistaken about this). Other than the fact the chins work out the biceps more and pullups work more lats, is there any reason to favor one over the other or is simply a matter of personal preference? Should someone be able to do as many pullups as chinups? All comments welcome. Thanks in advance. Mitchell  

Here is my question I need to lose body fat and get in back in shape but I also need to try and keep some of my size in the shoulders, neck, traps, and arms. I know what ya'll are thinking but the reason is because I work as a correctional officer a.k.a. (prison guard) and having size in these areas helps to increase a more intimidating officer presence this is a good thing. So any advice would be helpful I have 2 bells now a 16 and 24 kg and plan on buying another 16 and 24 kg, and a basic 300lbs. olympic set bar and weights. 

I'm involved in Muay Thai and am tossing around the idea of getting back and training some Judo as well. Obviously other than clinching there is little grip strength involved in MT. But in my head I'm thinking the more I can crush the harder my strikes will feel. So in the meantime, while I re/pre-had my shouler, I want to start getting involved in training my grip. I know a lot of people use the COC gripper and was curious where to start. Should I get just the trainer or both the trainer and the No. 1. Have any of you used the Eagle Loops? They look like they would be very useful for Judo, and just plain fun. I will also add towel pull ups, rows and upright rows.