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

I've just started my 2nd cycle of the PTP workout and really enjoy it. When doing side presses (right hand only) my shoulder gets a bit sore--though not 'good' sore. I have tendonitis and imagine this is the reason for the pain. I can still make it through the workouts and the pain subsides within an hour or two but want to be careful. Anyone else experience this? Possible solutions? Other shoulder exercises which are equally beneficial but less painful? Note--also doing bench presses + dead lifts--which cause no pain. Thanks, Dan 

Everybody and anybody who can assist and add some insight. This is in regards to stretching for a side split. Now, before you say, "oh not again, did this guy to a site search?" Yep, I did and I read all of the posts there. Infact I have done it many times, reading over and over. Now, I am 32 years old, pysically fit and eager to reach my goals. Problem is I have been working on one goal for near 10 years or more. I still get hip pain in the sides of my hips when doing a split, seated, roadkill or anyway I try. I am only about 6 to 8 inchs from a split and somedays are better than others but thats life right? The pain may not be what some refer to be my femur hitting my pelvis as it starts to hurt at about mid straddle to my current range of motion. I can slowly bear the pain of my hips and lower myself until I feel a good stretch in my goin but this takes work and is alot harder than contracting the final stretch. This is what I am currently doing. Every moring I do the leg raises from SJ. Then for two days on and one day off I do the following: Cossacks hip flexor stretch (on the ground as I am still getting a stretch from it) hamstrings buttocks adductors (I also hold everything for 1 minute each other than the interval splits). On the day inbetween these two days I do forced relaxation stretchs. And the workout is done every 3rd day like this Cossack switchs Hip flexors hamstrings Glutes and hip Road kill split (now in between each stretch I slowly lower myself into a road kill position as this helps me get to a full stretch on the final adductor stretch) I hold each for 30 seconds other than the road kill that I hold for 1 minute, if I can handle the pain every workout. Now I started today adding in the split switchs so hopefully that can help but any insight will be deeply appreciated from anyone. This problem seems to plauge many people who have attempted full splits and it seems that no one has the answer. YET! OK, I am now offically a Dragon Door lab rat. I want the pain to end and I want this damm split before I hit 80 years old. I am also inetrested if anyone who has achieved full splits to mentor me. I have got all of Pavel's publications on stretching: RIS (book and video) (Super Joints) (Book and video) and many others. I need a routine to follow if mine is not up to scratch. I can also begin with updating my training log from this site daily and provide both still photos and digital video of progress. Lets do this.  

I have conducted some research on martial arts and have concluded that Mr. Vasiliev, as a former Spetnaz personal, may be able to instruct me on various combat and related survival skills(intuition, different environments, cars, etc.). What is your opinion on his program AND how does that differ from the program by Tim Larkin or any other professional? I await your reply, thank you for your time. Seabird 

Tom Eisman is a friend of a friend and may show up to compete. Tom has pulled around 800 #'s in his day and is still capable of some sick #'s. He is worth the trip just to get some DL tips. I'll keep you posted. It is going to be a great day people. If you can make the trip come out! Thomas Phillips 

What are the following KB exercises called in Russian: Swing, Clean, Snatch, Jerk, Clean and Jerk; Military Press, Side Press, Bent Press, Windmill, Turkish Get-Up, Front Squat; also Deadlift. Feel free to write in Russian script. Thanks.  

Pavel/Mike Mahler: Best way to bigger arms w/ KBs? n/m 

Com.Pavel, could you please give me an example of a "true" plyometric workout that would be ideal for Smolov switching phase and Olympic weightlifting? I believe that my knees, tendons and ligaments are ready for it. Thanks a lot. 

my pulling style is standard deadlift,grip is left hand under, right hand over, My last tested max was 385, My height and weight are 6'1 235lbs., my sticking point is right before lock out my bench is 235, I almost made 240, my sticking point is mid height in the ascent, bench numbers have been hard to increase, but coming slowly(i have long arms, alot of distance to travel!, classic slovak build). I have been following a program that is loosely based on pttp that looks like this I increase the poundage by five pound increments every 3rd workout, up until I got my KB 2 months ago my bench was stuck at 225, but I hit a bodyweight bench pretty easily a week ago, I'm conservative with poundage increases on the bench because I train alone. By the end of a 4 week cycle I start over 10% above my previous poundage, doing 3 sets of each exercise, 3 reps. I have mainly been focusing on the bench but have recently cone back to the dead because it is my strongets lift. I'm reaching for a 300lb. bench, eventually 500 lb. deadlift. thanks in advance 

I recently caught an old clip of Ken Shamrock in his prime doing incline bench presses w/ a cambered bar. Shamrock has always been a beast when it comes to physical conditioning, so I was curious as to whether or not these type of incline presses would be more beneficial than the standard version. Also, what is the best incline to set the bench at when performing presses? Finally, can k-bells be substituted for a bar, and would this provide even better results than the standard incline press? I read in (Beyond Bodybuilding) that the incline bench press is the best exercise for acquiring armour-like pecs, and that is what I am after. Any tips would be greatly appreciated. Brandon 

Tovarisch Tsatsouline My intention for the future is to compete at the kettlebell convention and/or the meets that are being held across the nation. From what I've gathered about GS from literature and photos, the average Girevik is not hugely muscular. At 73 kgs at 181 cms, neither am I. Im looking for the optimal weight to compete at for my height and build, and I was wondering what your recolection is of your fellow Gireviks. For instance, how large were the men at 70, 75, and 80 kgs, as I would compete within that range. The reasoning behind this question is that in many sports (and Im sure you're no stranger to hockey and wrestling), one is assigned to a position or weight class based on build and height as well as ability. Does the same rule apply to Girevoy Sport in Russia? Thanks Tovarisch Nesbitt