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

I plan on being a police officer and getting into combat arts for obvious safety reasons (dominating the suspect). I am currently bridging the gap between the 16kg and the 24kg kettlebell. I was wondering if i should focus my energy on achieving a certain level of strength (constantly moving up in kettlebells)? Or should i stick with the 24kg and focus most of my energy on workouts like Mr.Maxwell's articles on this site and his workouts in the RKC book, which focus on strength endurance? Also, what are your feelings on weight for a patrol officer (because they go up against some big people)? Ive searched through past posts and found 1 day a week of strength with other training days focused on strength endurance, and this is currently opposite of what i do. Just trying to get on the "more correct" path. Thank you for you time and considerations 

comrade, i am thrilled to have discovered not just the strength but also the flexbility resources that you offer. i currently have ptp, rkc and relax into stretch and deriving a lot of benefit from them. as a backgrounder i broke my hip and dislocated my elbow about 7 months ago in a freak yard accident. both were pronounced healed about 3 months ago and i have been doing DL's & KB swings with very marked succcess, to the point that my hip feels about 98% there (well i do have 3 titanium screws that make it stronger too). the problem i am having that i need help on is my elbow as i would like to get full ROM back,specially with flexion. i am within a few (painful) degrees as compared to my left, in flexion and extension. i went through a couple of months of PT where they used "a little" PNF. the PT that worked on my arm seems to think it's the bicep that is "getting in the way" strangely enough. I can feel it tensed near the lower tendon and have to focus really hard to get it to release. i am trying to use the forced relaxation technique with some success. i plan to use a 20lb kettlebell to assist as the 10 lb dumbbell i have been using is not enough anymore. i do the flexion stretch lying down with a weight. the other thing i notice is if i use an elastic elbow brace, the stretching seems much easier. don't know if that's good or bad - i know you don't like braces of any sort. that 20lb KB is the max i can clean comfortably BTW, as otherwise i feel excruciating pain (even just 5lb more). cleans & swings seem to be really helping with extension so i will continue with that. i do have to be careful as overdoing any stretching as it sets me back several days - when i can't do anything with my arm. i am hoping that you can give me some tips to get to my goal (others feel free to weigh in). spasibo 

Pavel's RKC tip this week said that when you've done your 5x5 ladders with your heaviest KB, you should move up to 5x6 ladders (105 reps each arm) until you can get hold of a heavier bell. I have two questions on this. First, will the increase in volume increase hypertrophy, assuming diet and rest are also in place? Second, would another viable option be to begin using a more difficult form of press with the same bell (sots, waiter, BU, 1 leg, ...)? Frankly, I'm concerned about the time it will take to complete 6 rung ladders, even with the compressed rests I usually use. I suppose a third question would be that I thought we needed to keep sets to 5 reps or less for a strength focus, but realistically there probably isn't anything magical about 5. I guess the key is relatively low reps.  

This is gonna be long so strap in. I'm a Naval Spec Warrior and a die hard powerlifter. I also have G6-PD and it affects my rate of atp synthesis among other things related to recovery. I have built up to a 500# SQ & DL w/ a 400# bench, all raw @ 240#. I am trying to figure out a training plan that involves the above lifts with pull-ups and KBs for reps. I have the following at my disposal: 2x 1,1.5,2 pood KB unlimited barbell and weights Mon,Wed,Thur and Sat to practice, command swims & swim/runs on Tue, Fri. Because the G6-PD affects atp synthesis I am leaning towards CNS maximization to keep the strength gains coming since it isn't dependent on that energy pathway. My long term goal is to hit 600# SQ & DL w/ 450# bench in a raw contest @ 220#(recently dropped 20# fat & 10% in strength). I was leaning towards the following schedule- Mon: Speed SQ/GTG DL singles/KB assistance Wed: Shieko influenced Bench/ KB assistance Thurs: Pull-up ladders/KB snatch density training Sat: KB snatch to prime CNS/Heavy SQ singles/Bench assistance ? I just can't figure out %s for singles and what style assistance for everything. SQ is twice because I lose strength there the fastest. Any help is truly appreciated because I have been banging the head against the wall for a year. P.S.- plan to order (Beyond Bodybuilding) once returned stateside  

i am concerned with increasing my maximum for the zercher lift--performing the zercher squat by raising the bar-bell from the floor with a deadlift, racking it across the thighs, then raising with a squat. does anyone have input as how to train this. what increases strength most?...zercher lifts, zercher squats from rack, back squats, front squats, or other assistance exercises. currently i am just performing max zercher squats and deadlifts every 2 weeks. the rest of the time i concentrate on heavy compound movements. i know i should add in some biceps and abdominal work for strength in holding the bar-bell in the crook of the elbows and across the chest. but does anyone have anything else they would add? i'm at 300lb for a maximum. i'm shooting for 3 plates soon and mid 300's by years end.  

could you sub the Squat with the DL? how would you do the second set with pauses? i like the idea of doing 2 sets times 5 once a week for 16 weeks. what do you think? ta jon 

I do this type of pull over ( http://www.geocities.com/jabalina_2y/JANPULL_E.html ) THe image is of Jan Zelezny doing 125Kg. But is this the best type of pull over?? What muscles do i work with it?? Can i increase the bench press with it?? Is it true that pull over expand the rib cage?? Thanks 

Just read your latest weekly tip about ETK Presses and about people trying to improve it. For my understanding, can you explain why the program is so different to the PTP program if they are both to increase maximal strength? It seems strange that a 9 rep program and a 75 rep program are used for the same goal? My goal is simply to press the beast one day and I have no interest in size. By the way, Im not questioning your wisdom just trying to understand the principles behind it all. 

Pavel, I'm a bodybuilder, but spending this winter getting stronger. My best right now for the 3 powerlifts is 275 Bench, 300 Dead, 295 Squat (sad). Weight is 185. I want to get strong so when i go back to Bear and EDT, my added strength will mean more size. How does this look? Monday, Wednesday, Friday - Bench Press 54321 Program. Every Monday, I back up to my Wed. numbers. So, essentially going up 5 lbs. on my set of 1 every week. On Fridays I also do 3 X 5 Incline. Monday, Wednesday, Friday - Rotate 54321 Program for Deads and Squats. Also add 3 X 8 Pullups on Dead days, and 3 X 5 Barbell Curls and Side Raised on Squat Days. Wrap up all days with some heave ab work. Please help me tweak this for best results. Thanks!  

Curious what type of operational PT naval spetzsnaz or such units did while you where in the military. I am sure there was running,o-courses, swimming etc. Intrested to know if it was up to the individual operator or there was a unit pt set up. Thanks.