Professional Documents
Culture Documents
= Iconic Power2
Physically, I wanted “to be like Bruce.” the fitness landscape in America changed
And, of course Bruce influenced and inspired forever.
millions like me to jump into martial
exercise tools
What does Bruce Lee embody as an iconic And what better testimony to the iconic
ideal? Raw, explosive power. The wiry, power of Bruce Lee and kettlebells than to
superbly-defined, perfectly-muscled physique. see Bruce’s 71-year old Enter the Dragon co-
Stunning athleticism. Mastery of the body— star, John Saxon banging out a 70lb
his martial moves a superb combo of kettlebell press? 34 years after that
strength, practicality, flexibility, speed, and Clearly, inanimate objects can achieve blockbuster was first released.
efficiency. iconic status too. Think of the iconic status
of Apple’s iPod. Just as Bruce lodged himself With Bruce lodged firmly in my brain for
In his movies, Lee chose to in so many of our these thirty-something years, you can
represent the little guy, brains and became imagine the kick I get out of seeing Dragon
reluctantly triumphing over the icon for physical Door’s author Pavel helping a Bruce Lee co-
evil bullies—a story line perfection, so the star achieve a new vigor and vitality, thanks
with an uncanny iPod has lodged to kettlebell training.
resemblance to another great itself in our
fitness icon, Charles Atlas. consciousness as I hope you enjoy Mark Cheng’s superb
And, like Charles Atlas, THE TOOL for interview with John Saxon as much as I did!
Bruce celebrated spiritual personal listening
cultivation as an essential pleasure. I’ll leave you with this final quote from
complement to physical Bruce Lee:
training. And the Kettlebell
has now achieved “I’m not a master. I’m a student-master,
Given Lee’s impact on me that same iconic meaning that I have the knowledge of a
personally, it’s no surprise status—as THE master and the expertise of a master, but I’m
that much of what we TOOL for personal still learning. So I’m a student-master. I don’t
champion and offer at physical perfection. believe in the word ‘master.’ I consider the
Dragon Door, follows Lee’s master as such when they close the casket.”
blueprint for acquiring a The kettlebell, for a
strong and efficient body simple cannonball
and the highest possible with a handle, has
level of physical fitness. amazing allure and All the Best,
charisma. Startlingly simple, startlingly
Bruce Lee had an original background in effective. Visually striking, demanding your
Wu Tai Chi and Wing Chun, but also had a attention. Demanding you pick it up.
strong belief in the necessity of weight
training, as a vital component of overall The kettlebell makes promises that would John Du Cane
conditioning and strength. make Bruce proud: for men, a lean frame of Publisher
rippling muscle, in all the right places.
2
Contents
HOW TO PREPARE FOR—AND PASS—THE RKC
INSTRUCTOR CERTIFICATION WORKSHOP . . . . . . . . . . . . . . . . . . . . . . . . . . . .PAGE 6
BY BRETT JONES, MASTER RKC INSTRUCTOR
Internet Architect
HARDSTYLE GOES HOLLYWOOD— James McConnell,
ENTER THE DRAGON’S JOHN SAXON webmaster@dragondoor.com
FINDS A NEW VITALITY WITH PAVEL’S
RUSSIAN KETTLEBELL TRAINING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .PAGES 40—43 Dragon Door Corporate
INTERVIEW WITH DR. MARK CHENG, RKC TEAM LEADER Customer Service
Dennis Armstrong, Tammy Drury,
KILLER DEADLIFT VARIATIONS call 651-487-2180,
FOR FOOLPROOF STRENGTH GAINS— support@dragondoor.com
AN EXCERPT FROM POWER TO
THE PEOPLE! MONTHLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .PAGE 46 Orders & Customer Service on
Orders: call 1-800-899-5111
BY PAVEL
Dragon Door Publications
SUPERMAN—THE REINVENTION AND RISE corporate address:
OF MARK REIFKIND IN THE HARDCORE WORLD
OF COMPETITIVE WEIGHTLIFTING Dragon Door Publications
AND STRENGTH TRAINING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .PAGES 58 & 59 5 East County Rd B, #3
INTERVIEW WITH DR. MARK CHENG, RKC TEAM LEADER Little Canada, MN 55117
COVER PHOTO OF JOHN SAXON BY VICTOR GENDRANO, JR • ENTER THE DRAGON PHOTOS, COURTESY WARNER BROS.
C
harles Staley is creator of the now-legendary
EDT system, which has helped athletes
worldwide achieve remarkable success in
every imaginable sport. Pavel Tsatsouline’s
landmark classics like Power to the People!,
The Naked Warrior and Enter the Kettlebell! have been
redefining our fitness landscape for the last decade.
What more can you ask for than to have both these
greats combine their knowledge and skills into one
information-packed training?
The Charles and Pavel have made it a life-long quest to
Staley/ wrestle free the real nuggets from the morass of half-
truths masquerading out there as “strength training”.
Tsatsouline Each man, in his very different way, makes actual,
Strength realizable results the bottom line in his quest for superior
physical performance.
Seminar Put the two men’s knowledge and experience base onto
By Charles Staley and the same team—and you’re guaranteed methods that
Pavel Tsatsouline have been proven over and over again where it really
#DVS014 $247.00 counts—the trenches.
2-DVD set
4
How to achieve your desired strength outcome—
Just some of what you’ll And from Charles Staley while still safeguarding your health.
discover from Pavel: discover: Why, for most of us, knowing how to time our
How to cultivate the skill of strength by The single biggest obstacle to success in the weight “activations” is way more important than figuring out
correct rest periods.
It’s one of the crucial differences between an elite
CORRECTLY applying the master principle of “linkage”— room—and how to overcome it, every time!
not one in a thousand trainers understand or know how The worst possible formula for strength training—
and average athlete: understand what it really takes to
to apply this key method! and why you want to ALWAYS do the very opposite…
Understand the finer points of slow and explosive The magic rep number that yields the greatest power engage your full physical capabilities—for true success
on the court or field.
How to eliminate redundancy from your
strength output—zero in on and fully employ this one secret in
The best methods for developing starting and your training and you’ll transform your practice,
workouts—and watch your effectiveness grow by leaps
absolute strength. guaranteed…
The importance and applications of absolute How to avoid floundering around and correctly and bounds.
Why it’s so important and what it means to “
strength as a foundation for all your strength programs. evaluate “success” in your workout.
preferentially train the higher qualities.”
What it really takes to generate and apply massive How to pack maximum strength benefits into minimum
How to control and manage your fatigue, instead of
tension—AT THE RIGHT MOMENT—get this timing and time.
How to manipulate the variables in your training to becoming its victim.
Understand and utilize the key principles of variability
application science wrong and you’ll be trapped in
mediocrity for the rest of your days… trick your body into greater strength gains.
How to build an impregnable foundation using The cornerstone principle in all strength training— and specificity—by correctly exploiting the benefits and
minimizing the drawbacks.
Why extension-based exercises can be crucial for
the method of “easy strength”—a guerilla tactic that and how to make it work even better for YOU.
hands you an instant unfair advantage in your training. A hobbled horse is a useless horse…how to
How to combine tension with relaxation drills to avoid balance in your training program.
How to utilize the principle of “conscientious
dramatically reduce the chance of injury in your
injury and sub-par performance. training—and radically extend your athletic career.
When to employ the Russian secret of specialized You’re sick of hearing the cliché: “Worker smarter, participation” to enhance your workout results.
How to cycle EDT and the 3-to-5 method, for a
variety, to get a dramatic edge over your competitors. not harder”—I know—but here’s the secret to
How to significantly finesse the skills of your sport by “spending” less yet “making” more in your training…
superlative surge in your athleticism.
6
“The information on this video should be required watching by anyone who even thinks of training
with weights, or before anyone can buy any of Pavel’s videos.”—James Doolen, Joplin, Missouri
W
hat are we all REAL Yes, micro trauma. A series of minor learned about my own bod
things I Power to the
y’s People! or Enter the Kettlebel
GOOD at—and stresses to the body resulting in compensations kick start l! had. I
ed my figured I had nothing mor
what do elite limited area tissue damage or tears training with gains that I e to learn from
hadn’t seen the RKCs, I was wrong.
athletes EXCEL at? each of which alone does not cause in years. The information on this vide
Compensating for a discernable damage. However, their o should be
required watching by anyo
More importantly, it mad ne who even
flaw, deficiency, or accumulation over time can lead to a e an thinks of training with weig
immediate impact on my hts, or before
imbalance in the significant injury. Inefficient students. I’m anyone can buy any of Pave
talking about the kind of l’s videos. I
body. Option A is not available—our movements cause compensations, impact that think this video would save
has made coaches and pare a lot of
nts people some grief and pain
body jumps to Plan B. But plan B which move a joint in an unnatural comment about the dram
atic . The tests and
comes at a hidden price. In fact, the manner. The body will always improvement in on field the resulting remedies are
performance. well thought
These are comments mad out and presented very well
better you are at switching to Plan B sacrifice quality for quantity. e about kids . This kind of
that were already some of information is well worth
the more surely you will be injured. Movement patterns will follow the the best the price. Brett
player on the field, and thes Jones and Dragon Door dese
Guaranteed, your durability will be a path of least resistance. e rve a round
improvements showed up of applause for this new vide
across the o. You all
joke. board in just 2 weeks. need to take a bow. Thank
you for
When you stack these compensations This high school another video that will help
me take a
The athlete in the photos above is not on top of each other, screening for If you train others, you owe quantum leap in my training.
basketball star to get this DVD.”—Jeff O’C
it to them For all out
faking. This is a high school junior movement becomes essential. onnor, there, get this one!”—Jame
could only Senior RKC, Talala, OK s Doolen,
several years ago who was leading his Joplin, MO
manage to squat
team, killing it on the court. He was Well, if the World Champion and toe touch as
a countywide superstar. Everybody Indianapolis Colts insisted their shown—he
was afraid of this kid on the court. players be screened before being declined to fix his
But this is what he looked like off the
court. That was his toe touch. That
cleared to play, we figured our Level
11 RKCs deserved training in this
imbalances and
suffered career- Corrective
was his squat. same cutting-edge process. ending injuries as
a result in his
Strategies and
What do you think was going on with
this kid? When he moved the way
What you get here is every critical
minute of the seminar Brett Jones
senior year. Movement
you know he must have moved on the
court? Micro trauma every place.
delivered on this protocol to our Level
II RKC candidates in June 2007.
Screening
Guess what? He got injured his
senior year. Missed his window.
Brett’s information was so
impressive—and the results so
An Advanced RKC
Didn’t get a scholarship. Non-contact spectacular that by popular demand, Training Resource
injury. Wouldn’t do the work. Didn’t we are releasing the complete training By Brett Jones, Master RKC
fix it. on this 2-DVD set.
Running Time: 3 hours 2 minutes
Contents include: 2-DVD set #DV047 $77.00
What is a Corrective Strategy?
Movement Screening — The Functional Movement
Screen for Kettlebells RKC Level II Advanced Training Super-Set
Basic history — injury, medical, exercise, sports/activity
Get all four programs and
Clearance screens — Neck, Shoulder and Back
Basic screens —Toe Touch, Single leg stance, Active Straight Leg Raise save $31.00
if purchased
Movement Screens — Deep squat, In-line Lunge, Shoulder Mobility and
individually!
Trunk Stability Push-up
Corrective Strategies — Specific to the screens above #DVS015 $277.00
Toe touch progression. Active straight leg raise. Crocodile breath
Shoulder/Thoracic spine corrections, Stability work and Deep squat
progression
M
go ahead with option B even if that will result in
Perhaps this is most prevalent in complaints of a complaint later.
y knee hurts, my shoulder hurts, knee pain. People focus on the complaint and
my back hurts… These are forget about the problem. Recent articles Now you should have a good explanation for
common areas that people point available on the biomech.com website draw this movement screening and assessment and you
to everyday. But are these areas a into sharp relief. Just go to biomech.com and could check into the Corrective Strategies DVD
complaint or a problem? Is there a difference? If so, search patellofemoral pain and you will find a set for even more information.
how do we find out which is which? study on weight bearing MRI research and knee
pain. This study looked at the much feared So are you lost in your focus on the pain or are
First a little story: You have two workers in a you looking for the problem?
factory. Worker A is taking 12 smoke breaks a day “lateral tracking patella”. What the researchers
and has his/her feet propped up on the desk talking on found under weight bearing MRI was that the
a cell phone. Worker B is putting in 3 extra hours a patella did NOT laterally track but rather the
day trying to keep up with what Worker A is not distal end of femur was medially rotating due to Brett Jones is a Master Instructor in the RKC program
getting done. Which worker complains first and poor HIP control (glute medius in particular). and is the author of Kettlebell Basics for Strength
Coaches and Personal Trainers and the Corrective
which worker is the problem? That’s right, even though the patella appeared Strategies DVD set as well as co-author of the Secrets of…
to track laterally and the complaint may have DVD series with Gray Cook. You can contact Brett by email
I’ll give you a moment to ponder…. – appliedstrength@gmail.com and you can keep up with
been of knee pain—the problem was poor HIP his blog and his website at www.appliedstrength.com
Worker B will complain first but Worker A is the control. Isn’t technology amazing?!
problem. Gray Cook MSPT, OCS, CSCS is one of the most sought
In Secrets of the Knee and Hip we try to shed after lectures in the country, developer of the Functional
How does this little story relate to your aching light on the connection between the common Movement Screen and consultant to many professional
knee? Well the body works very much like our little issues at the hip and ankle that can be the source teams and military groups. You can learn more about Gray and
the Functional Movement Screen at
www.functionalmovement.com
8
Ravaged by Nagging Knee Pain,
Hobbled by a History of Knee Injuries
or Bothered by Out-of-Whack Hips?
I
These small, but significant adjustments, correctly
applied, can help you regain your former function—
“
while protecting you from further injury…
10
Got a “Challenge” You’d Like to Finally
Overcome?—Find the Perfect Tool
for the Job Right Here!
Regain range-of-motion, restore mobility, reclaim function and renew your energy…
M
ost of our RKC instructors—and a very Contains a lot of information not only
for
expertly
great number of our HardStyle customers— “This DVD is a taping of a workshop fitness professionals but also for the
clients who
from the
taught by Andrea Du Cane. It is clear will seek them out. If you are older
or
are in frankly fantastic physical shape. In the presentation and drills that Andrea’s style’
and mind- considering transitioning from ‘soft-
top two or three percent of the nation. And background in Pilates, movement, exercise, or have simply been away
from
focus is not
that is what we at Dragon Door pride body fitness takes center stage. Her exercise and body awareness, then
there is
al unfit
on the physically fit, but on the ‘typic something here for you.”—EGA., Worc
ester,
ourselves on, first and foremost: promoting the highest lation. This
client’ coming from the general popu MA
(fit) but
level of physical excellence and achievement through the would range from the older exerciser
training,
interested in transitioning to kettlebell
most effective and efficient training methods on the all the way to your typical couch potat
o who
planet. t seen his toes in years (but longs to)!
hasn’
you with
Andrea’s basic kettlebell drills can ‘kill
However, just show up to the free lesson at one of our kindness’ and it’s clear that even with
an
bell
RKC certification workshops and take a look at the 100+ audience of well-conditioned kettle
enthusiasts those simple drills can be
unsuspecting victims who volunteer to be put through the challenging.
mill by our RKC candidates. You will see folk who range
from having 200 pounds of extra lard on them—to
spindly, skeletal geeks without a shred of noticeable
muscle. You see the uncoordinated, the injured, the Contents include:
Sizing Up Your Clients
elderly, ungainly teenagers—you name it.
And what’s the commonality for all these folk? Despite Ain’t Got No Swing if Your
their individual challenges, they have all shown up with
the hope of transcending their current limitations through
Joints Got No Zing: Joint Working with
Mobility
the use of kettlebells. The great news is that the RKC
Building a Foundation: Lower
Special Populations
program has built a system of expertise that can genuinely An Advanced RKC
help what is known in the industry as “special Body Drills
populations”.
Rocking Deadlift Training Resource
Box Squats With Andrea Du Cane,
Figure Eights
As a Senior RKC with a multi-disciplinary background Step Back Lunges with Kettlebell
Master RKC
and a particular concern for this client-base, Andrea Du
Contemplate Your Center: Abs
Running Time: Two hours 57 minutes
Cane has helped hundreds of her clients break through
their particular physical challenges—and live more and Core Drills 2-DVD set #DV046 $77.00
vigorous, satisfied lives. Neutral Spine Exercise
Power Breathing with Knee
The Level II RKC certification teaches our instructors a
Squeeze RKC Level II Advanced
Suitcase Deadlift
multitude of methods to address corrective, preventive Abs and Core Drills: The Slingshot
Training Super-Set
and restorative issues for their clients. Andrea Du Cane’s
thorough and broad-ranging presentation on Working Reach for the Stars: Shoulder
Get all four
with Special Populations was extremely well received— Strength and Stability
Shoulder Exercises with Balls or programs and
and, as with the other Senior presentations at this Level II
RKC, we have therefore decided to make it available to Light Kettlebells save $31.00
the public. Bandwork for the Back and Lats if purchased
Farmers’ Walks individually!
Walk Around in Clean Position
Of course you don’t have to be an RKC—or a “Spec Walk Around with Kettlebell
Pop”—to benefit enormously from the wealth of amazing Overhead
#DVS015
information Andrea shares with you here. The material is Corkscrew Windmill $277.00
priceless, whatever your condition or athletic background.
12
THE DANE OF PAIN COMMANDS YOU TO FINALLY GET REAL:
Enough Is Enough!
End the indignity and shame of modern-day
softness—using this ultimate protocol for
building a JACK-HAMMER HEART and the
INVINCIBLE HARDINESS of an ancient warrior
W
ith pointers, charts, diagrams, Well, of course our kind Viking was not
stats and wads of research to about to let his students off with a mere
back him up, Kenneth Jay Powerpoint presentation of theory and
delivers convincing proof that research, however convincing.
a carefully calculated, So, out to the playing field the RKCs all
personalized kettlebell snatch trooped—and were promptly subjected to
protocol can give us the most outstanding one of the most blistering KB sessions of Advanced
cardio of our lives. And give us a fighting their lives: the VO2Max snatch protocol.
chance to be mentioned in the same breath Strength
as those immensely powerful warriors of Again, we caught it all on tape: every detail
ancient times. of Kenneth’s superb and highly educational Strategies
presentation and every important moment of An Advanced RKC
The Level II RKCs got a thorough schooling the VO2Max protocol in action.
in Cardiovascular Kettlebell Concepts and Training Resource
how to massively enhance their all- Absorb Kenneth’s presentation, watch it With Kenneth Jay,
important VO2Max. through a few times so your mind can Senior RKC
understand the full significance and power 2-DVD set Running Time:
But theory without practice is like decaf of what Kenneth is offering you. Follow
coffee—why bother? along and “take heart” from the warrior-
#DV049 $77.00 One hour 42 minutes
building workout that follows. Then prepare
to kick some solid butt in the world at large.
RKC Level II Advanced Training Super-Set
Highly Recommende d
“I have a very simple review pro
Then it teaches you to bullet-p
roof your heart with Get all four
cess. Was the hard work. programs and
product/service worth the mon
ey I spent on it? In
the case of Kenneth’s DVDs the
resounding YES. Technical, info
answer is a If you’re looking for a jazzercise
video that’s all
save $31.00
rmative, and at the about ‘low-impact’ and ‘target if purchased
end shows the program in prac heart rate’ this ain’t
tice. How much does it. However, if you want a healthy individually!
a heart attack or bad ticker cost heart and
you? The cost of improved recovery time, this is
this DVD is a drop in the bucket the information that
compared to life. I you need.”
would also say that if you’re ove
absolutely not hesitate to invest
r 35 I would —Jeff O’Connor, Senior RKC,
Talala, OK
#DVS015
in this because it’s $277.00
an investment in a good life.”—
Gumby, USA Viking Cardio
Don’t cheat yourself out of th “The VO2 max protocol is rapi Contains:
is
“Every time I get to listen to Ken legendary in kettlebell circles, with
dly becoming 1. Working with Special 3. Corrective Strategies and
neth, I’m reminded Kenneth ‘the Dane of good reason. Populations By Andrea Du Movement Screening
of how brilliant he is. This DV Pain’ Jay does a great job of Cane, Senior RKC By Brett Jones, Senior RKC
D is packed with all presenting the theory and prac 4. Advanced Strength
the research that any numbers tice behind these 2. Restoring Lost Physical
junkie could want, bru tally simple workouts. Function By Mark Strategies By Kenneth Jay,
and then brought home with an
easy to learn Reifkind, Senior RKC Senior RKC
process and very simple applicat
ion. Don’t confuse The information on this DVD
simple with easy, though. will make your heart
stronger and healthier, improve
your recovery time
Advanced Strength Strategies exp for hard sports or fighting and
oses the myth of increase your Secret
traditional cardio with hard fact Service Snatch Test score.”
s and research —David Wh
isit the Hard-Style website today to .take advantage ofitley, Senauthor
free ior RKC, Nashville, TN
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
13
HOW TO ASSESS AND FIX
LENGTH TENSION RELATIONSHIPS
—TO ELIMINATE PAIN, REDUCE THE CHANCE OF INJURY
AND ENHANCE YOUR ATHLETIC PERFORMANCE
BY MARK REIFKIND, SENIOR RKC
14
“These are possibly the best fitness/performance related DVDs that I have come across. Rif presents
some vital concepts which have never before been brought together and explains how you can
identify and treat the postural causes of many aches and pains.” — Chris H., Edinburgh, Scotland
A
series of brutal injuries Contents include: how they are linked in
Mark Reifkind, Sr. RKC has been a competitive athlete, coach and student of physical
culture for the last 35 years. A former national level gymnast, Mark spent 15 years training,
competing in powerlifting, achieving a Masters Rating and a Top 100 ranked bench
press. Mark was also Head Coach for Team USA at the IPF World Championship in
1995 as well as the 2000 IPF Pan Am Championships. A writer for Milo, Ironman,
Muscle Mag International, as well as a published book author, Mark now owns
Girya Kettlebell Training in Palo Alto, Ca. Girya was one of the first studios in the
country devoted solely to kettlebell training. Mark works one on one with clients
at Girya as well as online; offering instruction for powerlifters, mixed martial artists, and
kettlebell enthusiasts of all ages. Visit www.GiryaStrength.com
16
Editor’s Note: At time of going to press there were 129 customer reviews with an average rating of 9.78
(out of a max 10) of Pavel’s Enter the Kettlebell! book and 73 customer reviews with an average rating of 8.81
of the companion DVD, on the dragondoor.com website. We offer you some sample customer reviews here but
encourage you to visit our website to see all the comments.
10 out of 10!
Pavel has done it again! instructor, and you get the next perfect evolution of ENJOYS the kettlebell practices. In a recent example, I
Power to the People!. Simple and sinister is the most put a group of male and female Provincial Rugby
Rated 10 out of 10 accurate description of the program. I am adding this players (Manitoba Buffalo) through twice weekly
“Pavel’s has taken the Art of the Kettlebell to a new to the training of our deployed troops, and you should training sessions for 4 months (and continuing). Their
level of Zen simplicity. A more detailed sequel to the do it too.” —SSgt Glass - Okinawa, Japan programs emphasized kettlebells.
tersely written original Russian Kettlebell Challenge The test results: A dramatic loss of bodyfat, more
(the book that started it all) Enter the Kettlebell Pavel again proves his genius muscularity, far more strength and power, a big
streamlines the process of using the KB as a serious and brilliance with “Enter The increase in rugby specific endurance measured in
stand alone fitness training method. various shuttle runs, and an increase in ‘mental
Kettlebell” Rated 10 out of 10 toughness’.
The book is the KB equivalent to the Pavel’s
outstanding treatise on barbell strength training Power “Is there a more influential strength author in the
Now that the season has started, my Kettlebell
to the People!, taking the same simple (but not easy) US over the past 30 years than Pavel? In a few short
trained players stand out in their ability to get around
approach to KB training that he took to getting strong years he seems to have revolutionized strength and
the pitch (field) and make play after play. They’re
with just two barbell exercises. fitness in this country for those of us lucky enough to
hitting harder, they’re quicker, and far more enduring. I
discover him. After lifting and competing
Cutting through the myriad of possible movements thank Pavel for putting kettlebells, and all his (and
(powerlifting) over the past 20+ years I am stronger,
to the most important Pavel teaches how to organize other RKC’s) great kettlebell books and DVDs into my
more muscular, and more fit than anytime previous all
and progress the fundamental movements of the RKC hands. I’ve helped develop champions since the 1970s;
as a result of Pavel’s routines and genius. Now Pavel
system for real progress with real training over the long Pavel has helped me take my instruction to a whole
does it again with the companion book to The Russian
haul. Focusing on movement mastery by going deeper new level. This is very rewarding and exciting.
Kettlebell Challenge. After giving up powerlifting and
into the lifts Pavel shows what the martial art of concentrating solely on KBs, I thought I had read it all Pavel’s Enter The Kettlebell book (and DVD) are the
★★★★★★★★★★
strength training is all about. Enter the Kettlebell is a and tried it all. As I tell my students sometimes, ‘just newest additions to my coaching and (own) training
must read for all KB aficionados and anyone who is when you think you know the answer, I change the arsenal. Quite simply, they are GREAT!
serious about the most efficient fitness system around.” question’. Pavel again has changed the question with Comprehensive, step by step guides for the beginner or
—Mark Reifkind, RKC, Owner Girya Kettlebell his new book, Enter the Kettlebell. As brilliant as the advanced practitioner (and everyone in between).
Training, CA Power to the People (the first Pavel book I ever bought) I’ve read and re-read Enter The Kettlebell. Each time
‘Enter the KB’ makes KB training simple but so something ‘new’ jumps out at me. Replaying the DVD
Essential Pavel!!!!! effective with his push/pull routine. He also leaves does likewise. I encourage everyone interested in
nothing to chance by giving you the formula for improving themselves and/or their athletes, to purchase
Rated 10 out of 10 success with routines and can’t miss workouts. With Enter The Kettlebell.” —Cole Summers: Team Canada
“Answers the question: ‘If I could only get one this book there is no more excuses, as Pavel would say Strength Coach - Winnipeg, Canada
Kettlebell book, which one should it be.’...... THIS ‘enjoy the pain—but I would also add ‘enjoy the
results’! 2 thumbs up!” —Patrick “Phil” Workman,
ONE!!!!! Pavel once again ‘brings home the bacon’ to
RKC - Fort Worth, Texas
I went from 124 to 162 snatches
the Kettlebell Nation. Direct, honest, no-fluff
instruction boiled down to its most essential form. in one month! Rated 10 out of 10
Enjoy the read.......then enjoy the pain!” —Craig T. Tremendous book and DVD! “Another classic from Pavel. I’m following the Rite
O’Connell, RKC - HQ / FDLE, Tallahassee, FL
Rated 10 out of 10 of Passage program and went from a previous best 124
snatches in ten minutes that was VERY difficult to 162
The complete idiots guide to “For the last 4 years I’ve increased the percentage of and it wasn’t as bad. That was after one month! I’m
kettlebell exercises in the training programs of my elite planning on hitting 200+ reps within 3 months of
kettlebell super strength athletes, regular folks, and high school students. starting this program. I recommend both the book and
Rated 10 out of 10 Hockey, volleyball, basketball, football, soccer, boxers DVD to anyone who wants to get started training with
and other athletes, have all benefited greatly from their kettlebells. Follow the programs and you will become a
“Take a system that is too simple to screw up, add kettlebell training. In addition to being thrilled with better man for your effort.” —Joe Pavel RKC -
the fine points that makes Pavel such an effective their outstanding results, everyone I train actually Cottage Grove, MN USA
Chapter 5: FAQ
Introduction: When We Say greater power… the kettlebell preschool how to measure a man’s true character.
“Strength,” We Mean “Kettlebell.” test… the kettlebell Sumo Deadlift
checklist… how to make the fastest gains… A Pull and a Press—Sound Familiar?
When We Say “Kettlebell,” A PTP format for kettlebells… pulls to
We Mean “Strength.” the Halo for looser shoulders… the Pump Is kettlebell training a fad?
Stretch. build backs… a dramatic way to reduce
back injuries… building stronger abs…
How the Kettlebell Has What makes the kettlebell superior to
“It’s Your Fault”: Kettlebell Safety 101 forging a vice grip… why kettlebell presses
Bred Weakness Out of the rule… how to go from regular guy to hard
other weights and fitness equipment?
Ten key tips to have your strength and your
Russian Gene Pool health too… practicing safety to make guy—a set of goals… and a set of goals for
women. Should I train with the kettlebell as a
The Russian recipe for doubling or tripling safety permanent. stand-alone tool or mix it up with a
your strength … kettlebells as the backbone
of Russian military strength training… why The Clean—Crisp Like a Punch barbell and dumbbells?
Safety as a Part of, Not the
Soviet scientists gave the kettlebell two Opposite of, Performance Defining the RKC Clean… the six essential
thumbs-up… the Voropayev study— standards for a perfect Clean… Clean How can I combine kettlebell training
Nine secrets for guaranteeing greater with Power to the People! and The
kettlebells boost pull-ups, jumping, and mastery, Steps 1 through 4.
strength and reduced risk of injury in your Naked Warrior?
running… the Vinogradov & Lukyanov
Chapter 4: A Step-by-
The Swing—for Legs and Snatch mastery, Steps 1 through 6.
old… rise of the machines… kettlebells Will kettlebells help my sport-specific
Chapter 1:
change the face of exercise in America. strength?
The single most effective strength and
See
The New RKC Program Minimum The intensity and volume equation… the
“ladder,” for highly effective strength
Can I substitute the . . . with the . . .?
Page 26
For the most important and immediate
concerns: world-class conditioning, rapid building… the perfect rest interval between
fat loss, a steel back, muscular, flexible, and sets… the role of density in your strength Once I have put up the RKC Rite of
resilient shoulders—and a skill base for the training… George Hackenschmidt’s Passage numbers, where do I go next?
rest of the RKC drills… “simple and regimen … compressed rest periods… Pull-
sinister” S&C routine. ups as a great addition to your Presses. If Russian stuff is so tough, why did
the USSR lose the Cold War
of a Kettlebell
What to do next, once you are rocking on The kettlebell rules for conditioning…
when to do your high-rep kettlebell pulls…
Chapter 3:
the RKC Program Minimum.
the heavy-light-medium template… how to
18
“Kettlebell Training...The Closest
Thing You Can Get to Fighting,
Without Throwing A Punch”
—Federal Counterterrorist Operator
The kettlebell. AK-47 of physical Pavel lays out a foolproof master system that
guarantees you success—if you simply follow the
training hardware. Hunk of iron on a handle. commands!
Simple, sinister, brutal—and ferociously effective
for developing explosive strength, dramatic • Develop all-purpose strength—to easily
power and never-say-die conditioning. The man’s
handle the toughest and most
man’s choice for the toughest, most demanding,
unexpected demand
highest-yield exercise tool on the planet.
Guaranteed to forge a rugged, resilient, densely-
muscled frame—built to withstand the hardest
• Maximize staying power—because the
last round decides all Enter the
beating and dish it right back out, 24/7. • Forge a fighter’s physique—because the Kettlebell!
Enter the kettlebell!
form must follow the function
Once the prized and jealously-guarded training Strength Secret of
Program Minimum
Tsatsouline’s 2001 publication of The Russian
Kettlebell Challenge and his manufacture of the charts, and workouts
first traditional Russian kettlebell in modern
America.
With just two kettlebell exercises, takes you
from raw newbie to solid contender—well-
American hardmen of all stripes were quick to
conditioned, flexible, resilient and muscular in all
recognize what their Russian counterparts had
T
he kettlebell has proved its worth many times over since knocks him out of his sophomore slump and helps him take his
Pavel has introduced it to America. Elite athletes, game to a higher level.
fighters, special operators, and regular hard Comrades
swear by the extraordinary strength and conditioning Then there’s the grizzled KB vet who’s been around the block and
delivered by this ancient Russian tool. Now, it is YOUR turn to got too arrogant to practice his fundamentals (or never learned
Enter the Kettlebell! them in the first place). Pavel hammers the fundamentals because
“it is the mastery of the basics that separates the elite from the
For a kettlebell novice, the hardest part is knowing where to begin. rest.”
And what you really need to do to get off to a quick—yet rock-
solid—start. Pavel delivers. With Enter the Kettlebell! Pavel has done all the work for you—
honing a masterplan of essential training secrets that guarantee to
For the Comrade who’s already put in a year or two of kettlebell make you powerful, resilient, and enduring—if you simply follow
time, it’s easy to hit a plateau after explosive early gains. Pavel the proven guidelines.
20
Dragon Door’s Most Popular Russian
Kettlebell Weighs 35lb (16kg)—
And Is The Ideal Size For Most Men
To Jumpstart Their New Cardio,
Conditioning and Strength Programs
Dragon Door and Pavel Tsatsouline re- weight-lifters and powerlifters can use the
introduced kettlebells to the US with the uniquely 35lb kettlebell to train themselves effectively
designed 35lb cast iron kettlebell— in the many excellent drills you’ll find in Pavel’s
and it has remained our most popular kettlebell. classic book and DVD, Enter the Kettlebell!. 35lb (16kg)
Why? The 35 lb kettlebell quickly becomes a favorite Russian
Even a man of average initial strength can
for women too, once they have built up their
strength using Dragon Door’s lighter kettlebells. Kettlebell
immediately start using the 35lb kettlebell for two- (Women, we recommend you start with either the
handed swings and quickly gravitate to 26lb kettlebell or the 18lb kettlebell initially.) For price and
one-handed swings, followed by jerks, cleans and shipping information
snatches. Visit our webpage http://www.kettle see page 23
17
bellkettlebells.com/index.html to see customer
Within a few weeks you can expect to see reviews of our many sizes of kettlebell. In the
spectacular gains in overall strength and meantime, here is a sample of reviews for the
conditioning—and for many—significant fat loss. 16kg bell:
Stronger men and more experienced
22
Who trains with kettlebells? “… kettlebells are a unique conditioning tool and a powerful one as well that
Hard comrades of all persuasions. you should add to your arsenal of strength... my experience with them has
Soviet weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev started their been part of what’s led me to a modification in my thoughts on strength and
Olympic careers with old-fashioned kettlebells. Yuri Vlasov once interrupted an bodyweight exercises… I’m having a blast training with them and I think you
interview he was giving to a Western journalist and proceeded to press a pair of will as well.”
kettlebells. “A wonderful exercise,” commented the world champion. “…It is hard to —Bud Jeffries, the author of How to Squat 900lbs. without Drugs, Powersuits, or
find an exercise better suited for developing strength and flexibility simultaneously.” Kneewraps
The Russian Special Forces personnel owe much of their wiry strength, explosive
agility, and never-quitting stamina to kettlebells. Soldier, Be Strong!, the official Soviet
armed forces strength training manual pronounced kettlebell drills to be “one of the
How do I learn to use the kettlebell?
most effective means of strength development” representing “a new era in the From Pavel’s books and videos: The Russian Kettlebell Challenge or From Russia with
development of human strength-potential”. Tough Love for comrades ladies. From an RKC certified instructor; find one in your area
The elite of the US military and law enforcement instantly recognized the power of the on RussianKettlebell.com. Kettlebell technique can be learned in one or two sessions
Russian kettlebell, ruggedly simple and deadly effective as an AK-47. You can find and you can start intense training during the second or even first week (Dvorkin, 2001).
Pavel’s certified RKC instructors among Force Recon Marines, Department of Energy
nuclear security teams, the FBI’s Hostage Rescue Team, the Secret Service Counter “…I felt rejuvenated and ready to conquer the world. I was sold on the
Assault Team, etc. kettlebells, as the exercises were fun and challenging, and demanded
Once the Russian kettlebell became a hit among those whose life depends on their coordination, explosion, balance, and power… I am now on my way to
strength and conditioning, it took off among hard people from all walks of life: martial being a better, fitter, and more explosive grappler, and doing things I haven’t
artists, athletes, regular hard comrades. done in years!”
—Kid Peligro, Grappling magazine
“I can’t think of a more practical way of special operations training… I was
extremely skeptical about kettlebell training and now wish that I had known
about it fifteen years ago…“
What is the right kettlebell size for me?
Kettlebells come in ‘poods’. A pood is an old Russian measure of weight, which equals
—Name withheld, Special Agent, U.S. Secret Service Counter Assault Team 16kg, or roughly 35 lbs. An average man should start with a 35-pounder. It does not
sound like a lot but believe it; it feels a lot heavier than it should! Most men will
Am I kettlebell material? eventually progress to a 53-pounder, the standard issue size in the Russian military.
Kettlebell training is extreme but not elitist. At the 1995 Russian Championship the Although available in most units, 70-pounders are used only by a few advanced guys
youngest contestant was 16, the oldest 53! And we are talking elite competition here; and in elite competitions. 88-pounders are for mutants.
the range is even wider if you are training for yourself rather than for the gold. Dr. An average woman should start with an 18-pounder. A strong woman can go for a 26-
Krayevskiy, the father of the kettlebell sport, took up training at the age of forty-one and pounder. Some women will advance to a 35-pounder. A few hard women will go
twenty years later he was said to look fresher and healthier than at forty. beyond.
Only 8.8% of top Russian gireviks, members of the Russian National Team and
regional teams, reported injuries in training or competition (Voropayev, 1997). A “Kettlebells are like weightlifting times ten.”
remarkably low number, especially if you consider that these are elite athletes who push
their bodies over the edge. Many hard men with high mileage have overcome debilitating “Kettlebells are like weightlifting times ten. …If I could’ve met Pavel in the
injuries with kettlebell training (get your doctor’s approval). Acrobat Valentin Dikul fell early ‘80s, I might’ve won two gold medals. I’m serious.”
and broke his back at seventeen. Today, in his mid-sixties, he juggles 180-pound balls
and breaks powerlifting records! —Dennis Koslowski, D.C., RKC,
Olympic Silver Medalist in Greco-Roman Wrestling
STEEL HANDLE & CORE/RUBBER CASING Price MAIN USA AK&HI CAN
#P10K 6kg (approx. 13lb) — .375 poods $97.95 S/H $15.50 $61.50 $37.00
24
Which
Kettlebells
If you can train with a 53-pound kettlebell
for a 700-pound bench, that’s great,
why go heavier?
—Louie Simmons, Westside Barbell Club
Should I Get?
R
BY PAVEL
ussian kettlebells traditionally press under 200 pounds should start with
come in poods. One pood, an a 35-pounder. If you bench more than Poods and Kilograms to Pounds
old Russian unit of 200, a 44 that weighs as much as a big Approximate Conversion
measurement, equals 16 kilograms, barbell plate will do the trick.
Poods kgs. lbs.
approximately 35 pounds. The most
Unless you are a powerlifter or a 0.25 4 9 The most popular
popular sizes in Russia are 1 pood, the
right kettlebell for a typical male
strongman, you have no business starting 0.375 6 13 sizes in Russia
with a 53. I know, it does not sound like 0.5 8 18 are shaded in red.
beginner; 1 1/2 pood, or a 53-pounder,
a lot, but a kettlebell feels a lot heavier 0.75 12 26
the standard issue in the military; and the
than its weight suggests! To give you an 1 16 35 Male beginner’s weight
“double,” as the 2-pood, or 70-pound
idea, for a few years we ran an 88-pound
kettlebell, is called. Doubles are for 1.25 20 44
kettlebell military press challenge at our
advanced gireviks. 1.5 24 53 Most popular in the military
booth at the Arnold Fitness Expo. The
Heavy kettlebells are traditionally called rules are simple: the fist must be lower 1.75 28 62
“bulldogs.” “Heavy” is in the eye of the than the chin at the start of the press, and 2 32 70 Advanced men
beholder; we usually dump the bells the knees must remain locked. You don’t 2.5 40 88
heavier than 32 kilograms in that even have to clean the bell because I do 3 48 106
category. 48 kilograms is as heavy as not want any of the “this is all technique”
traditional kettlebells go, but it does not whining. We’ll hand it to you if you insist.
stop Russia’s strongest from going
Let us face it, one-arm pressing 88
Start out with the Right Kettlebell!
heavier. Weightlifting legend Yuri Vlasov Kettlebell to Ideally,
pounds overhead is not a feat of strength. Is It You?
was heartbroken when someone stole his Start with Buy This Set
Definitely not for a 250-pound man who
custom-made 56-kilogram kettlebells.
can bench close to 400 pounds. Yet most An average lady 18 lbs. 18, 26, 35 lbs.
Dragon Door makes top-quality, classic, can’t do it. Let this be a lesson: err on the
Russian-style cast iron kettlebells ranging lighter side when ordering your A strong lady 26 lbs. 26, 35, 44 lbs.
from 26 to 106 pounds and rubber- kettlebells. There is no dishonor. Even An average
coated ladies’ kettlebells ranging from 9 superpowerful men like 1,000-pound 35 lbs. 35, 44, 53, 70 lbs.
gentleman
to 18 pounds. Which ones do you need? squatters RKCs Donnie Thompson and
Marc Bartley find plenty of things to do A stronger-than-
Start with one kettlebell; the table below 44 lbs. 44, 53, 70 lbs.
with 35- and 53-pounders. average gentleman
will help you pick the right one. If you
have the funds, get a set of three or four An average woman should start with an A very strong
53 lbs. 53, 70, 88 lbs.
kettlebells, referring to the table for sizes. 18-pounder. A strong woman can go for gentleman
a 26-pounder. Most women should
Do you need two kettlebells of the same
advance to a 35-pounder. A few hard Don’t chase ever heavier kettlebells just for the heck of it; keep your
size?—Not yet. Double kettlebell drills
women will go beyond. goals in mind. Anatoly Taras, a special operations veteran and a leading
are great, but they are not for beginners.
You must have noticed that, unlike hand-to-hand combat expert in the countries of the former Soviet Union,
Get good with single kettlebell exercises,
dumbbells, kettlebell weights do not go believes that once a fighting man can do 50 snatches per arm, switching
then we’ll talk.
up in small increments. There is simply no hands only once, with a 24-kilogram kettlebell, he has reached the point
An average man should start with a 35- need for extra iron. Inventive gireviks of diminishing returns. “People of a certain personality type will ask,
pounder. What is “average”?—Given the don’t need a ton of weight to provide why not [really crank up those numbers]?” says Taras. “You could if you
bench press as a typical, albeit misguided, progressive resistance. And you get to have the time and the desire, but it is not necessary unless your goal is
standard of strength, men with a bench save money and space. setting records. Having set a few records of this kind will not make you
fight any better.”
The best weight for a man of average The best weight for a strong man The best weight for a very strong man
strength to begin with is our to begin with is our to begin with is our
16kg or 35-pound 20kg or 44-pound 24kg or 53-pound
kettlebell: kettlebell: kettlebell:
2
You Purchase a Pair of Same-Weight Kettlebells
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#P10AA Two 16kg (approx. 35lb) — 1 pood $169.95 S/H $67.00 $209.00 $136.00
#P10HA Two 20kg (approx. 44lb) — 1.25 poods $189.90 S/H $81.00 $245.00 $160.00
#P10BA Two 24kg (approx. 53lb) — 1.5 poods $209.90 S/H $89.00 $279.00 $184.00
#P10JA Two 28kg (approx. 62lb) — 1.75 poods $249.90 S/H $95.00 $315.00 $202.00
#P10CA Two 32kg (approx. 70lb) — 2 poods $269.90 S/H $97.00 $351.00 $222.00
26
For Those Who Love Their
Visit www.russianreds.com to see over 55 reviews from ecstatic victims of the Russian Red attack
So far, so good!
And SO RED!
Same great quality, only gleaming
RED and oh-so-shiny! For those
of us who are a bit artistically
challenged and thus hesitant to
adorn our own kettlebells, these are
superb. Very eye-catching, they
positively DEMAND to be
lifted.”—Marisa DeMaio, RKC -
Santa Fe, NM
Y
ounost, Zaporozec, Hungary, for obvious reasons. And later Initially I was doing swings, snatches and kettlebells in Hungary. Old memories and
Krasnaya Moskva... If none came the Arnold era, when bodybuilding TGUs based on Pavel’s videos. Yes, my associations die hard!
of these ring a bell, you are took everyone off in a whole other technique was sloppy, or even dangerous,
among those lucky ones direction. but still my strength level became But the plan changed. People from
who never lived behind the noticeably higher. different arts—bjj, karate, judo, wrestling,
Iron Curtain. Living in a
so-called Soviet territory was not the
Switching to Tommy came up with another idea:
Krav-Maga—and even runners, hammer
throwers, started to call me, expressing
happiest of situations. Life was hard in the Goulash after “Let’s go to Denmark, and get certified.”
Without thinking too much, I said yes, as I
interest in kettlebell training. And they got
hooked up. We advertised a group training
Eastern Block. From age 10 till age 18
learning Russian was mandatory. When we Borsch wanted to know more about the RKC and filled two groups on the first day, 20
saw the first supermarket in Austria in the Then why am I about the sing the praises system. people per group. We opened our website,
80s, we almost got a heart attack…I could of a device so favored and so strongly so people could find us easily. And that was
associated with the Soviets—the Russian The RKC certification was as challenging when I made a big decision: “Whatever the
fill pages with stories about those years, but
kettlebell? as such an event should be. I got certified, odds, we are going to make a success out of
I won’t. Bottom line: the Soviets were far
and I was thinking, “Great, now at least I our kettlebell operation.”
from popular in our region, and anything
The story starts with Tommy Blom, who know what I am doing.” But I was quite
related to the Soviets… was not exactly
introduced me to kettlebell training. I sure nobody would be
welcome.
immediately had no doubt whatsoever that interested to train
Hungary was the best-represented nation
Now, kettlebells are not actually a this training was very special. Being a Krav-
at Pavel’s May 2007 RKC certification
novelty in Hungary. Russian soldiers Maga instructor myself and getting ready
brought Giryas to Hungary. for the black belt test in Israel, I was
convinced kettlebell training would help me
THEY used them… get through the very demanding physical
portion of the exam. So, when I started, the
Which is why… WE didn’t use them… kettlebell training was pretty much for
myself. I wanted to get into better shape—
Want to know something interesting?
and hopefully get an extra edge on my
Yes, learning Russian was mandatory for 8
opponents. That was the goal.
years for every young person. But I don’t
know anyone who speaks more than three The Krav-Maga test was literally a
words. Viva la resistance! horror—and without the kettlebell training,
I’m not sure I would have passed. But I did.
So, nobody trained with kettlebells in
28
The 34th Special Forces Battalion
their TVs. That is 1/5th of the whole Hungarian
Entering the Dragon’s population!
trains kettlebells before heading
out to Afghanistan.
Door—Back to Denmark Our evil little plan worked out. Yes, we
I called John Du Cane and told him, “Reserve 10 will make Hungarians strong, whether they
places for Hungarian participants for the next—2007— like it or not…
Danish RKC course.” Did I have 10 participants? Nope,
but I believed it was very doable. At the same time, we started to work with
Judo Federation competitors, who were
So, for 5 months we trained our groups and selected getting ready for the Olympic games. Also,
participants for the course. When we went to cage fighters lined up, and karate masters
Copenhagen, we had 12 people, the largest count from started to show more interest in our kind of
all the countries represented! Hungarian became the weightlifting.
course’s second language. At the beginning of the course I
remember Brett Jones introducing himself: “My name is But the big question was, could we impress
Brett Jones, and I am not Hungarian…“ strong people as well?
Publishing Pavel in Strongman Without amongst the fellow officers. Before, on a break, the
officers would take it easy, sit around, perhaps smoke a
Hungarian Really Trying cigarette. Now the guys are yelling numbers at each other
during the breaks—as their mates bang out reps on the
Unfortunately, few Hungarians speak English, and as October 2007 we had the opportunity to participate in
USSS Snatch test.
you already know, Russian is not exactly Kosher for us… Fit Expo. This is a great event, mainly fitness and body
So, translating Pavel’s work into Hungarian was a building competitions, with many famous guests, like And the troops carry their kettlebells with them
necessity, if we really wanted to crush in our home Marcus Allen the American football legend. We got an wherever the units goes. Same story with the Hungarian
country. invitation to show some exercises at one of the breaks Prime Minister’s own bodyguards. They wouldn’t be
and that turned a few heads. But the question kept caught dead without their beloved kettlebells… Lot of
However there were some interesting hurdles to repeating itself: “Can kettlebell lifting make you really stories, but one thing for sure, these guys love their
overcome… strong?” kettlebell training. Even having to wear bulletproof vests
all day has become less demanding, thanks to their
After signing the agreement with Dragon Door, the Let’s face it, I am not the biggest guy on earth. A 5 ft 8
regular diet of swings and snatches.
process started. And we soon found ourselves in trouble. inch, 170-pounder is not most folks’ idea of a giant,
The book Enter the Kettlebell! is full of lines which could right? Anyway, in one of the breaks, I visited the area of So next time you’re in Hungary, give us a call. We’ll be
cause us problems. Like: “Comrade, the Party is always the Strongman competition, where a few tools were on happy to entertain you with some kettlebell training—
right…“ Any one of these could open a real Pandora’s the stage for people to try their hand at. Hungarian-style!
box in Hungary. Same
with the design: red Two huge guys were there, kind of guarding the
stars don’t exactly get exhibition and also answering questions. On the floor,
us Hungarians hootin’ there was an Olympic weight set. I asked them if the
weights could be lifted by anyone. The answer was yes. I
“The RKC training method, the drills and the approach
and hollerin’. In fact
you can actually be asked them how much weight was on the barbell, they are superb. Highly efficient to improve power and fitness
sent to prison for this said 190 kg, but they said, nobody should try lifting it of the exact kind suitable and recommended for Krav-
in Hungary. We without a belt. But I had already asked the question, my
RKC friends were right behind me, I had my RKC shirt
Maga students and instructors. Personally, I see and feel
decided, “Okay,
Comrade can stay.”— on…So, this was not the right time to run away. it is the correct way.”—Eyal Yanilov, head of
but to stay out of jail,
I made a very easy lift, with no belt. They were
International Krav-Maga Federation
we changed the red
surprised. And yes, I was surprised, as I have never
star to orange…
performed a dead lift before in my life.
After several
We say in Hungary, food just makes us more hungry,
months of hard
so I decided to lift up the two suitcases—total 240 kg—
work, the book came
and take a few steps with them. Using the pre-tension
out on the 15th of
basic rules, I managed just fine.
October, 2007. And
it looks great! And Again, a weight and type of lift I had never attempted
we stayed out of before, but by employing RKC methods, it was a cinch.
jail…
And what do you know? The very next day, I got a
phone call from the head of the Strongman organization.
Much Success on He was ready to start kettlebell training…
Biggest Loser!
You know, when people choose to train with ULTRA-
PRIMITIVE, heavy iron balls in the 21st Century, that Special Units Now
raises more than a few eyebrows, with questions to
match… Addicted to Bells Pavel and Dragon Door will be conducting an RKC
A frequent refrain in Enter the Kettlebell! is that
We knew this was a unique story and that the Media kettlebells are part of Russian military training. As a Certification workshop for Krav-Maga instructors only, in
had to love it. And they did. We got a ton of interviews. Krav-Maga instructor, working with special units opened Hungary, May 9—May 11, 2008. For more information,
Being featured on Biggest Loser was huge, as about 2 another door. Today members of the hardcore military please send an email to info@kettlebell.hu or visit
million people could see weekly kettlebell training on unit, 34th Special Forces Battalion, train with kettlebells. www.krav-maga.com
30
How to Dominate Your Competition,
Boost Your Income and Attract More Customers
with Kettlebells—The Nation’s
#1 Tool for Strength,
Conditioning and Resilience
Pavel’s Russian Kettlebell Challenge Certification
Workshop Gives You A Crash Course in
Advanced Strength Skills… Ignites New Business
Opportunities… And Propels You Into The Front
Ranks of Physical Excellence
S The business rewards and personal Success stories like these--and there are many--made for a
lot of very happy and fit clients with a renewed interest and
ince Pavel Tsatsouline and Dragon Door introduced results from attending Pavel’s commitment to training.
America to kettlebells five years ago, this amazing “gym in Russian Kettlebell Certification have
one hand” has been redefining our nation’s strength and Needless to say, these kinds of results also brought a lot of
conditioning landscape. often been spectacular: new business my way last year. I now have a physical
therapist sending me clients because of the improvements
Now, personal trainers who incorporate kettlebells into “I have been a personal trainer since 1987, and frankly, I’ve he’s seen in his patients’ strength and mobility after sending
their programs have watched their client base explode. never seen anything like the excitement generated by them my way.
Previous clients have flocked back, attracted by undeniable Russian kettlebells. This age-old art has infused my
gains in strength—and loss of body fat! Kettlebells have business with a new level of passion I’ve never seen before,
opened up whole new vistas of training success for personal and it’s spreading like wildfire. “Beyond the professional gains, Russian
trainers and their clients alike. kettlebells have really benefited me on a
Let’s start with the financial benefits. I’ve more than
doubled my personal training income since becoming
personal level as an athlete…“
In fact, professionals of all kinds have been rushing to take
advantage of the kettlebells’ almost magical ability to strip Russian kettlebell certified, which has enriched my career as
well as my personal life. This past Thanksgiving I was I am 46 years old and have pursued a very rugged and
off unwanted fat and turn wretched physiques into the envy
actually able to leave the gym behind and whisk my wife adventurous outdoor lifestyle for as long as I can remember.
of the neighborhood…
away on a rugged 2-week trip to Costa Rica, something As a result, there were a few old injuries that had really
that simply would not have been feasible before. started to dog me in the past couple of years.
Chiropractors, massage therapists, physical therapists,
physicians, sports coaches, you name it, have also eagerly
December 2004 was one of my busiest months ever. Since becoming RKC certified, however, things have
embraced the kettlebells uncanny ability to snap back from
Business was up, and clients were in a generous mood. My changed. I have made amazing strength gains, but perhaps
injuries—in particular, back and shoulder injuries.
wife couldn’t help but note the huge increase in holiday tips more importantly in terms of improving my quality of life,
I received, which nearly covered the cost of our Costa Rican I have increased the flexibility and joint mobility in my hips
And, of course, athletic coaches at the school and
adventure! and shoulders tremendously. Both have been invaluable in
professional level have been falling over themselves to
terms of increasing my enjoyment of rock climbing, skiing,
ensure they and their athletes gain the competitive
and hiking, not to mention improving my performance
advantage almost guaranteed by proper kettlebell training. “What do you attribute it to,” she asked. exponentially!
Then, the police and military—whose very lives can depend
“The economy isn’t that great.”
My endurance, strength-to-weight ratio, core strength,
on their physical strength and conditioning levels—have I immediately summed it up in one word: static strength, grip strength, and flexibility are all markedly
jumped on kettlebells as the quick and very handy answer “KETTLEBELLS!” greater than before I started training with kettlebells and
to fast and lasting strength and cardio gains.
incorporating Pavel’s other techniques.
The bottom line is, my clients were feeling generous because
With the kettlebells growing popularity as the exercise tool
they were grateful for what they’d gained (and lost!) over Pavel has a way of cutting through the B.S., and he gave me
“that does it all”—be it for the professional athlete or
the past year! I’ve had incredible results across the board the essential information and techniques that work, both
simply average fitness-Joe looking for a more effective
with all my clients, male and female, since kettlebells for my clients and for me personally. No question about it,
workout—there’s a rising demand for highly skilled and
entered the picture. becoming a Russian Kettlebell Certified Instructor is the
competent kettlebell instructors.
best move I have made in 18 years as a trainer.”
One of my longtime clients lost 26 pounds in six weeks. His —Gus Petersen, RKC, Denver, CO
And there’s ONLY ONE KETTLE-
sister and her husband, visiting from Ireland over the
BELL CERTIFICATION PROGRAM
in the United States that delivers the
holidays, were totally amazed at both his fitness level and Pavel’s next Russian Kettlebell Challenge
this odd “new” form of training.
depth and breadth of core Certification Program will be held in
▲
competencies critical to successful
kettlebell instruction…Pavel’s Russian
A newer client lost three dress sizes and really toned up in St. Paul, Minnesota, June 6 - 8, 2008.
the span of two months that she had to prepare for her For more information visit our website at:
Kettlebell Challenge Certification…
wedding. A masseuse called me to inquire about kettlebell
http://www.dragondoor.com/wpkb33.html
training because she couldn’t help but notice the change in
muscle tone our mutual client had achieved. To register today call: 1-800-899-5111
More Russian
Kettlebell Challenges
25 Evil Drills for Radical Strength
and Old School Toughness
With Pavel Tsatsouline
VIDEO #V111 $47.00
DVD #DV005 $47.00
Running Time: 40 min.
Here’s just some of the “Pavel has done another excellent job
in presenting challenging drills that will
secrets you’ll gain from take your kettlebell practice and fitness
Pavel—for breakthrough to new heights. Pavel’s trademark
results in your strength and humor is ever present, and his
instruction is no-nonsense and, as
power—when you add MRKC always, well done. Multiple camera
to your arsenal of tricks: angles are used, and are very helpful in
grasping the fine points of the drills.
The Traditional Bent Press The Knee Supported Row Pavel’s instruction is pure gold —
Eight success secrets for safety, Four success secrets, including: What detailed and meticulous. There is a
strength and optimal performance, is the correct trajectory when lowering tremendous amount of valuable
including: What two motions are crucial the kettlebell in an arc? information packed into this 40-minute
for acing the Traditional Bent Press? tape. Watch and listen closely, follow
The One Legged Deadlift Pavel’s advice, and you’ll find
The DARC Swing Seven success secrets, including: What
something remarkable in the fitness
Six success secrets, including: What to lock out and what to contract for best
breathing technique helps you safely success. industry — someone actually delivering
unload your spine? on what might appear to be the usual
The Seated Good Morning Stretch marketing hyperbole.”—John Quigley,
The Reverse Floor Wrist Drill Four success secrets, including: How Hazleton, PA
Two success secrets, including: What to best achieve a deeper stretch with
performance-boosting skill to employ correct breathing and tension control. “The video takes you through some
with your torso and stomach. new moves with great detail and also
The Floor Seated Press
The Front Squat Two success secrets, including: How to revisits some older ones with more
Fifteen success secrets, including: correctly bring the kettlebell to your attention to the finer points. This tape
What four parts of your body is it crucial shoulder. will give you many more weapons in
to tighten before you descend? your arsenal of KB exercises. KB’s offer
The Split Press variety of exercises and great flexibility
The Para Press The key success secret for safety, in program design and this video will
Three success secrets, including: What strength and optimal performance— give you more to work with. Highly
not to let happen with your shoulders and one vital warning: How to avoid recommended!”—Dave Randolph,
tearing your groin muscles.
RKC, Louisville, KY
32
Look WAY YOUNGER than Your Age, Have a LEAN,
GRACEFUL, Athletic-Looking Body, Feel AMAZING,
Feel VIGOROUS, Feel BEAUTIFUL, Have MORE Energy
and MORE Strength to, Get MORE Done in Your Day
In Russia, kettlebells have long been revered as the fitness-tool of choice for
Olympic athletes, elite special forces and martial artists. The kettlebell’s ballistic
movement challenges the body to achieve an unparalleled level of physical
conditioning and overall strength.
But until now, the astonishing benefits of the Russian kettlebell have been
unavailable to all but a few women. Kettlebells have mostly been the sacred preserve
of the male professional athlete, the military and other hardcore types. That’s about
to change, as Russian fitness expert and best selling author PAVEL, delivers the first-
ever kettlebell program for women.
It’s wild, but women really CAN have it all when they access the magical power of
Russian kettlebells. Pavel’s uncompromising workouts give across-the-board,
simultaneous, spectacular and immediate results for all aspects of physical fitness:
strength, speed, endurance, fat-burning, you name it. Kettlebells deliver any and
everything a woman could want—if she wants to be in the best-shape-ever of her life.
And one handy, super-simple tool—finally available in woman-friendly sizes—does From Russia with
it all. No bulky, expensive machines. No complicated gizmos. No time-devouring trips
to the gym. Tough Love
Pavel’s Kettlebell Workout
Into sports? Jump higher. Leap further. Kick faster. Hit
harder. Throw harder. Run with newfound speed. Swim with greater for a Femme Fatale
power. Endure longer. Wow! With Pavel Tsatsouline
Running Time: 1hr 12 minutes
Working hard? Handle stress with ridiculous ease. Blaze thru
DVD #DV002 $29.95
tasks in half the time. Radiate confidence. Knock ‘em dead with your
energy and enthusiasm.
By Pavel Tsatsouline
Paperback 184 pages 8.5” x 11”
From Russia with Book #B22 $34.95
T
Common) MISTAKES When Training Your Core—
STUCK Being Weaker, More Vulnerable, Less Stable
“
and LESS EFFECTIVE AS AN ATHLETE?
HE CORE” is more than road map and you can’t go wrong…
your abdominals! Your
back and glutes (your
Discover screening techniques and
corrective movements that progress
Discover the
hips) are part of your “CORE.” May
sound obvious when you hear it, but
you through 3 graduated levels of PROVEN
the fact is—when it comes to that
exercise to develop mobility in the
hips, core activation, spine stability,
PROTOCOL of fail-
mystic core—most folk are obsessed
with isolated abs training. And
and the total body’s overall strength. safe steps that
foolishly neglect the correct training As one of the nation’s most guarantee you a
of the back musculature and glutes. renowned physical therapists, as
Reebok’s first master coach, as a
GENUINELY
Secrets of Core Training: “The
Backside” gives you the scientific
consultant to numerous professional STRONG,
solution for fixing that weakness
teams and as an author of the
landmark title Athletic Body in STABLE, CORE—
from the ground up.
Balance, Gray Cook has immense for a FAR more
Now, it’s one thing to teach, say, the
correct form for doing the all-
theoretical and practical wisdom
about what it takes to identify and powerful and
important deadlift. But what if the correct these imbalances and blocks effective athletic
lifter has a lurking, unidentified in the body.
imbalance that creates dysfunctional performance
In this highly accessible DVD set
compensations and injuries-waiting-
Gray Cook
to-happen?
teams with
The special brilliance of Brett Jones premier strength
and Gray Cook’s approach is that
they make sure you know how to
trainer and
author Brett Secrets of
identify the imbalances that could
secretly sabotage your lifting.
Jones to ensure
your core
Core Training:
Only then, once you have the correct
training is as “The Backside”
effective as you By Gray Cook, RKC and
movement patterns in place, can you
could possibly Brett Jones, Master RKC
develop the full strength you deserve.
ever want it. DVD #DV045 $39.95
Cook and Jones show you how—
step-by-careful-step. Just follow the Running time: 82 minutes
34
How to
Safely
Ultimate “Real World” Kettlebell Training
Program Turns Firefighters into Near
Invincible Specimens of Enduring Power
Survive…
and Shock-Proof Heart…
And WIN A
Hardest Challenge and Surge Out the
Other Side, Hungry for More?
EVERY Fight
s a longtime firefighter, Tom Corrigan has been on a relentless mission to seek out
physical-preparedness programs that would truly give him the iron grip, the
You EVER
powerful back, the steely, cable-like muscles, the endurance, the ability to handle
ballistic insult and the shock-proof heart that are essential in his line of work.
Because Tom didn’t just want to excel as a firefighter. He wanted to survive, whatever he
had to go up against, every time.
Fight
When Tom discovered kettlebell training, he finally found the perfect firefighter fitness
solution in one package. He likes to call kettlebells the “Great Equalizer”, because they give
him the perfect combination of endurance and strength.
Having experienced these phenomenal training results with kettlebells, Tom Corrigan has
wanted to share “fighter-preparedness” program not only with all his other firefighters but
all those whose jobs require heavy and sudden physical challenge.
While Tom’s KB Fire program will ensure a firefighter is supremely ready to fight, the
drills can easily be adopted by a host of hard-living types to perform their jobs more safely
36
“Watch The Kettlebell Goddess Workout and you will know why Andrea
Du Cane is the leader in women’s kettlebell training.” —Pavel Tsatsouline
T
he ancient Greek Goddesses were famous for their vigorous and vibrant strength,
their power, their grace and their physical elegance.
Now you have a realistic chance to make even a Greek Goddess green with envy as
you match—if not surpass—them for athletic grace and high performance!
In this superbly produced, interactive, menu-based DVD, Senior Russian
Kettlebell Instructor, Andrea Du Cane challenges and inspires you to seize
that ideal of elegant strength and make it your own.
Andrea’s powerful array of authentic kettlebell workouts, plus cool downs
and stretches, are guaranteed to reward you with greater energy, greater well
being, greater strength and a superb figure. Fit for the Goddess you know
you are!
Choose from a wide variety of Upper Body, Lower Body, Abs and Cardio
workouts, then mix and match to create your own customized training program for
godly perfection. Your results will be strictly divine…
Or simply follow along with one of the six Goddess Workouts for a complete,
carefully targeted session designed to carve away the fat and sculpt lean, toned
muscles—ready and willing to take on the world and win it all. Just like Athena…
Just like Nike…
Once the hard-kept secret of elite Russian athletes, special forces and ‘manly’ men,
the kettlebell is now becoming the preferred tool for women who are tired of being
merely human and tired of mediocre results—and who demand fast fat loss, high
energy and exceptional physical performance, now! Let Andrea show you the
way…
• Receive inspiring, first-class personal instruction from one of the nation’s
The Kettlebell
top female kettlebell athletes. Goddess
• Renew yourself with a constant variety of targeted, high-yield workouts
that meet your changing needs.
Workout
Andrea Du Cane,
• Redefine your body and exceed your mortal limits, with the divine Master RKC
challenge of Andrea’s patented Goddess Workouts. with Kristann Heinz,
Includes a Special Bonus Section of additional drills to add further variety MD, RKC and
Nicole Du Cane RKC
and power to your workouts.
Running time:
Contents include a PDF on How to Get the Most Out of Your Kettlebell 2 Hours and 25 minutes
Goddess Workout DVD—plus special programming tips.
DVD #DV040 $29.95
Women’s 18-lb Ultimate Kettlebell Workout Kit —Rae Chitwood, RKC - Mansfield, OH Outstanding DVD!
Item #KKB010 $97.90 plus $26.50 SH-A* “This is definitely the best work-along kettlebell
Excellent! DVD I own (and I have several). The pre-programmed
Women’s 26-lb Ultimate Kettlebell Workout Kit “This DVD is brilliant! I love the way it is structured workouts are excellent. Most instructors would have
Item #KKB011 $102.90 plus $34.50 SH-A* to either follow along with the goddess workouts or stopped there, but not Andrea. The A/B/C programs
to create your own. The instruction is great and the and the ability to select individual drills within those
Women’s 35-lb Ultimate Kettlebell Workout Kit workouts are awesome. I can never see myself getting programs make the DVD even more versatile and
Item #KKB012 $109.90 plus $39.50 SH-A* more valuable. But she didn’t stop there, either--the
sick of this DVD with all the variety!
38
UR GODDESS YET?
bonus drills are the icing on the kettlebell cake. In twice a week. I wanted to workout more often so The best part is the workout itself. With the
addition, two or three options for performing many of would pick up the KB during the week but would kettlebell workout I feel the exercises deep inside -
the drills are shown. The instruction and form pointers swing for only ten minutes or so. I would do my not just right underneath the skin. Something I never
are outstanding throughout. I’ll be using this DVD for favorite and easiest swings. This video gives me such experienced before and I have worked out with
a long time, and I’ll be using the workout design a variety of workouts, has a few swings I have not weights on and off for 20 years. I felt that for the first
principles and suggestions in the accompanying PDF seen or done and I now do some tough stuff I time I’m finally working out the right way. They DO
to make my other work-along DVDs more effective otherwise would pass on when I am working out make you stronger, they DO give you that energy kick
and more enjoyable.” —Martha E. - Tennessee alone. What a great complement to my classes as a and they DO melt the fat. Combined 1 inch and 3 1/2
fill-in during the week.” —Kathie - Fair Oaks, CA lbs lost in 2 weeks. Never did that with the other
This video is tapes!” —Therese R - Poolesville, MD
GREAT!! This DVD is awesome.
“I think this video is GREAT I like the way it’s arranged into 6 sections. One can Skip the health
because you can move to pick which workout to choose. It really complements club membership
anything you want to right my training with John Rock my Certified Personal and do this
away, and Andrea does a FINE Trainer and RKC instructor at Lifetime Fitness St. Louis instead!
job explaining and demonstrating the exercises. The Park. We’ve recently been working on the Pistol-
something I never thought I could do. The DVD helps “I learned about KB’s through
fact that they are broken up into upper and lower a local trainer and own two 18-lb
body and cardio workouts is wonderful. I use the with the technique. The constant variety of the
workouts will keep it from ever getting old and boring bells and a 26-lb bell. I was starting to feel ‘antsy’ and
video everyday and I thank you for offering it. I think anxious to try some new things. A friend told me to
you’re right to let people choose their own or no meeting my changing needs. The bonus section will
help keep things fresh.” —Judith Hansen - return to the source --- Dragon Door --- and check out
music. Also, it is a great buy, for $29.95 you get 2 1/2 this DVD. I HATE exercise videos but did it anyway
hours!”—Anne Clare - Kansas City MO Minneapolis, Minnesota
because it had to do with KB’s. Wow!!! I did the
Artemis workout right off and was really surprised
This is perfect for what I Awesome DVD how much new stuff I learned in 30 minutes.
was looking for! and well worth
I am fairly new to KB training and own the ‘Tough the investment! NO ONE, no matter what your level, should be left
Love’ DVD. I was looking for some structure in my KB “I purchased a Kettlebell last year out of the KB rage! Very pleased to see Andrea’s
training when I came across this find. I am not one to and only knew a few exercises. As a bonus drills and workouts so that I can put together
‘wing it’. It is like Andrea read my mind. I have only fitness professional teaching group my own programs. My success has to do with my
done a few of the available ‘Goddess Workouts’ on choreographed aerobics for 23 years own creativity, and Andrea and group have
the DVD and am very impressed. It was obvious that I am excited to receive this addition to my home encouraged me to go for it. My workouts have
she really tried hard to accomodate so many aspects workout!! It is like having my own personal moved up a couple of notches. A million thanks!
of KB training! I also appreciate the low cost professional Kettlebell trainer in my living room!! I More, please!” —DEBORAH F - DENVER, Colorado
associated with this excellent DVD. If you enjoy love it. Satisfied in CA” —CJ - Forestville, CA
working with KB’s and are looking for some A must have when working
structured, short, workout routines I would highly Absolutely AWESOME!!!!! with kettlebells
recommend this DVD. Thanks, Andrea for taking the “This is the best dvd that there is. I received it
“WOW! I love the mix and match format. I am
time and energy to put this together.” —Diane - about 2 weeks ago and I have been doing it
already seeing results. I would HIGHLY recommend
Belleville, MI everyday. They really can kick your butt with this dvd.
this to someone who needs direction when doing a
workout. I love being able to choose if I want to do a It’s a MUST HAVE.” —Justine - Downriver MI
Works for the Goddess workout - which are KICK BUTT. Thank you
Gods too to Andrea for this GREAT WORKOUT!!!” —Cathy What an awesome DVD
“Men! Don’t let the ‘Goddess’ Sands - Newark, OH “I absolutely LOVE this DVD. I really like how
title keep you from getting this interactive it is, you can pick your workout or mix and
DVD. The workouts are demanding Superior than any other match smaller portions to make a whole. I’ve got my
and complete. You may follow each workout tape I’ve husband doing it with me I just haven’t told him the
workout as demonstrated for some
great training. The real bonus for me was the build
purchased name of the DVD! I like the ‘real people’ doing the
workouts, not models, which for me is always a real
your own workout section at the end. Any ‘God’ can “I can do Andrea Du Cane’s workout or make my
downer. I like the variety of workouts as well as the
reap tremendous benefits from the Goddess workout. own from her list! And her list is organized and well
variety of different exercises, some I had not done
—Steve Gould, RKC - Morton, IL thought out. 10 minutes or an hour. Change it up
before. I swear I can see a difference already, after
whenever I want without wasting time. I’ve never
two weeks. I love to KB, but I have a hard time
seen anything like it! I don’t wait 5 minutes in
This is motivating between exercises for an explanation. All angles of
thinking what to do, how much, etc. This makes it fun,
“I have been swinging the bell since January, love and is something to work for, I can’t quite keep
the exercise are shown.
it and am amazed at the results. Results gets me up on everything, YET.” —Brenda Sparks -
‘hooked’. I have a certified instructor I work under Monroeville, Oh
F
Enter the Dragon’s John Saxon Finds a New Interview with Dr.
or those of you who’ve lived in a kettlebell with a strict military press! was in the results. And with the passing
Hard Style: Mr. Saxon, the world
cave for the past 5 decades, John of time and the developments in sports
Saxon is one of Hollywood’s science, I was clearly correct. Is there an
originals. First making his big knows you best as an actor, but when elite sport today that doesn’t have some
screen debut in the 50s and still acting did you get into strength training? sort of strength training protocol?
today, Saxon’s most well-known role John Saxon: As a kid, I made a Bob Hoffman from York Barbell
came as Roper, opposite Bruce Lee in seamless transition from collecting published Strength and Health
Enter the Dragon in 1973. The Golden comics to reading Strength and Health Magazine and also sponsored the US
Globe nominee is also no stranger to Magazine. My heroes became real life Olympic weightlifting team. But by the
strength training and martial arts away figures like John Grimek and the like. 50s there was already a schism between
from the camera. At 13, I was pressing a barbell in the the bodybuilding culture and the
In this exclusive interview with Hard basement of my family’s house in functional strength mindset. The
Style Magazine, he gives our readers a Brooklyn and much to my father’s functional strength crowd was
rare glimpse into his early years in irritation, broke the plaster of that too- emphasizing the use of the body for
strength training, its love-hate low ceiling. something more than posing for a
relationship to As a kid, crowd at contests; or in front of a
Tinseltown history, playing mirror.
his memories of sandlot Which reminds me! At 15, I worked out
Bruce Lee’s baseball, the for free at Abe Goldberg’s gym on the
kettlebell, and how a coaches and lower East Side of New York by putting
71-year-old man can other players weights back on the racks at the end of
put up a 70-pound would put the day. Marvin Eder worked out there.
down weight One evening Joe Weider showed up
training. The with the late Reg Park. Putting
mindset at dumbbells back on the racks, I got
the time was between the mirror and Weider, who
that weights shouted, “Get out of my way, Kid!” and
made you pushed me aside to swell his chest and
slow, muscle check his biceps in the mirror.
bound, gave
you an Up until the time when I got heavy into
enlarged acting, I was lifting regularly with my
heart, and friends. All through high school, we’d
when you meet up in one another’s basements and
stopped practice lifting heavy weights. By the
weight time I was 16, I’d developed 16-inch
Young John Saxon in a pose-down
face-off with his childhood hero training, biceps!
John Grimek your muscles
After graduating high school, I began to
would turn
take acting seriously and spent more
into fat. But I was running faster, hitting
time in New York and making rounds
harder, and feeling better, so the proof
40
to try to get jobs than working out. After about karate, but I couldn’t find it
making contact with an agent and heading anywhere. I asked all over the place, but
out to Hollywood, my agent quickly back then in the early 60s, it was a real
advised me not to get too muscular, saying rarity.
“Fans don’t like actors with big muscles!”
HS: That’s quite surprising to hear!
Later, I heard that a karate school had
opened up downtown, and I went to join
JS: Hollywood then wasn’t like the
it right away. The school was started by
Tsutomu Ohshima and overseen by
Hollywood of today. If you look at the old Hidetaka Nishiyama. I trained there for
issues of Photoplay Magazine and other about four years and eventually tested for
industry publications like that from the black belt, missing it on my first attempt.
1950s, you’d see Tyrone Power, Tony Had I had another few months to train
Curtis, Robert Wagner, James Garner, and and prepare more completely, I’m
Ronald Reagan all doing the obligatory confident that I’d have passed the next
“beefcake” publicity shots in swim trunks time, but I began to get very busy with
by the poolside… none with a hint of John Saxon on the
acting jobs and traveling, so karate had to cover of the
muscularity. be put on hold for a while. August 1973
HS: When we first met
The guys who were more Black Belt Magazine,
muscular, like Steve Reeves, shortly before the
over a decade ago, you release of
were mostly relegated to were heavy into Tai-Chi. Enter the Dragon.
Biblical type movies. I met How did you get into
him in New York when he that art?
JS: In 1965, I was doing
was on Broadway, and he
was a spear holder standing
John Saxon, at age
in back for a stage play called a play in Oakland and
71, pressing the 70lb
Kismet. Later in the 60s and went into San Francisco kettlebell!
70s, he became a star in the on my day off. As I was
Italian sword and sandal wandering around, I
movies, but it wasn’t until passed by this storefront
Arnold Schwarzenegger where people inside were
turned the tide in the 70s that doing something I’d
more muscular actors really never seen before. I
began to appear in leading walked inside to inquire
man roles. about it, and the students
told me they were doing
Then I got into doing judo
tai-chi. I’d never heard of
for a little while, maybe 6
it, so I immediately asked for a private
months or so. I can’t remember the name
lesson.
HS: Why the fascination with tai-chi?
of the head sensei, but the guys that
trained at that dojo included the future
JS: Actually, it reminded me a lot of
Pan-Am Games gold medallist Hayward
Nishioka and a red-headed kid who
visited occasionally and seemed almost exercises, called Psychological Gestures,
untouchable. His name was Gene LeBell. that were done in Michael Chekov’s
Gene took about 10 seconds to dump me method of acting. Chekov, a famous
and then said, “Not bad. You’re strong.” Russian actor and teacher, worked with
But it sure didn’t feel that way to me. various body gestures to bring up
42
John Saxon arm wrestles Marlon
Brando in The Appaloosa
The tons of gadgets I’d clean the 70 and hold it
and equipment that I’ve at my shoulder. Once I
collected don’t get any cleaned it, Pavel would
use now compared to assist me with the press
the 3 kettlebells I until I could cleanly put up
have—a 44, a 53, and the 70 with a strict military
a 70 pounder. press. I’ve managed to press
it on my own three more
During the days when I
times with each arm. I can’t
don’t see Pavel, I just
say too much more about it
make up my own
than that. The process was
routines based on what
simple, and the results were
he’s taught me, and the
undeniable. By the time this
changes in my body
article goes to print, I might
and state of being are
be pressing the 70 for two
phenomenal. I feel
Photo of John Saxon and Marlon Brando, courtesy Universal Studios. or three reps!
more able.
“The kettlebell
training I’ve had
HardStyle cover photo of John Saxon by Victor Gendrano,Jr.
44
WARNING! Hidden Blocks and
Imbalances in Your
Shoulder Could Be CRIPPLING Your Performance and
Setting You Up for Injury After Frustrating Injury
Use this SCIENTIFIC protocol of proven
H
corrective strategies to RELEASE and
RESTORE your full athletic potential!
ow many times have you wasted Shoulder, is to almost certainly set yourself up How employing the theory of whole body
precious training time, fallen for further injury and reduced performance. lifting rewards you with a higher level of
behind, even had to quit, because functional movement.
Gray Cook and Brett Jones review advanced
The key ideas you need to know when
of sudden or nagging injuries that reduce your
capabilities as an athlete? shoulder screens that reveal often overlooked
components to proper shoulder function. They creating a functional workout program for
Have you ever found yourself getting injured break down each screen and offer corrective an athlete or client.
or failing to perform at a peak level DESPITE exercise progressions all the way to advanced
the greatest care and precision in your lifting strength moves. Use these protocols to create a Ask yourself what even a ten percent
and exercise technique? mobile, stable and strong shoulder region— improvement in your shoulder’s health and
guaranteed. strength could do for you athletically. Then
DISCOVER:
Well join the club! Most of us highly-active imagine the realistic opportunity you have with
athletes and martial artists have an often- Secrets of the Shoulder to make far, far greater
forgotten or unnoticed history of trauma that gains than just that!
Photo courtesy Prof. Stuart McGill`s lab at the University of Waterloo, Canada
tells an amusing story about depending on how close he was to the meet. something you will have to do very precisely
a group of young Russian Then he did lockouts. This practice of his because the wooden block is only a few
lifters who were fortunate would become a staple in elite Russian PL inches wide. The drill will smoke your lower
enough to meet and pick the training. back, promises Sheyko.
brains of two iron legends in one day.
Sheyko sometimes makes the DL to the Although done in the conventional
“You are weightlifters,” said knee even harder by adding a 3-5sec pause stance, the DL from the edge will improve
weightlifting Olympic champion Leonid at the knee level. He also likes following a your sumo pull as well.
Zhabotinsky. “That’s good. But it is wrong half rep with a full rep for better technique
to limit yourself to the barbell; you ought to and strength integration. The drill works for Behind the back DL
take up track and field, play soccer, pullers of any style. The behind the back deadlift is probably
volleyball.” the best leg exercise for a conventional
Snatch grip DL deadlifter. I have described the technique in
Then they approach circus strongman, This wide grip DL pull is big in Finland Beyond Bodybuilding.
girevik, and powerlifter Valentin Dikul. “I and for some good reasons. This variation
will give you one piece of advice,” said the develops the start because the wide grip Saddle DL
man who is credited with a 1,000+ pound lengthens the pull. The snatch grip pull is Known as the Jefferson squat in the US,
deadlift, “If you want to become champions done in the conventional style only. this drill trashes the quads, strengthens the
Zercher deadlifts in an experiment
you must fully dedicate yourselves to at Dr. Stuart McGill’s lab. Don’t try
start, and teaches the perfect back position. it at home.
weightlifting; don’t get distracted by soccers- A sumo puller or a conventional puller
basketballs…” who uses the style similar to the Olympic Straddle the bar. It should be diagonal to ballet plié. The foot position is similar to
lifting pull—that is shoulder blades your body rather that perpendicular.
I don’t expect the debate about “soccers- that of the last exercise but the bar is in
together—will find that the snatch grip DL Maneuver yourself into a frog stance, wider
basketballs” and GPP to be solved any time front of you, as usual. Staying quite upright
will also teach him to lock his back just than the conventional but narrower than the
soon and I am not jumping into the fray “spread the floor” and “leg press it away”.
right and will develop a precise groove. A sumo, your toes turned out more than forty-
today. The purpose of this article is to give You will develop a strong start and the
humpback-style conventional puller is better five degrees. Adopt a wide, staggered grip.
you assistance exercises that absolutely, patience to stay with a heavy attempt that
off with the traditional DL standing on a For most of you, the hands will be barely
positively will improve your deadlift. does not want to move.
box or a 100-pound plate; he does not need inside the power rings. Then stand up
“Soccers-basketballs” and other exercises motor learning confusion in his upper back. carefully, aware of the possibility that the The goal of this article is not to convince
might do it too but anything with a “might”
bar will windmill. you that exercises less specific than
will not cut it for this article. Only foolproof The snatch grip deadlift to the knees is a
here, Comrade! variations of the lift you pursue are totally
powerful combo of the above two pulls. Stay with 135 and experiment with your worthless. I am sure you know someone
stance and your grip until the lift feels right. who has increased his deadlift with leg
DL to the knees DL “from the edge” Some lifters will find that they like to grip presses and upped his squat with gastroc-
The deadlift up to the knees is popular in Another Russian killer. The bar is the bar asymmetrically. Others will prefer to glute-ham raises. My goal is to give you
Russia. Russian PL team head coach Boris balanced on a narrow wooden block that do most of the lifting with one leg, the one only sure bets. Other exercises might help.
Sheyko explains that it develops the does not quite reach the lifter’s knees. The on the side of the arm that is behind you. But these certainly shall.
technique for the start of the lift. It did not lifter straddles the block and DLs the bar Take your time messing around until you hit
“fix” Gary Heisey’s technique that purists with a wide, snatch grip. A wider grip the sweet spot.
still consider atrocious. But they did help makes up for starting the pull higher.
building his strength to the point where he Frog DL
pulled an all-time record 925 pounds twenty Sheyko recommends an explosive Japanese PL great Hideaki Inaba’s frog
years ago. He started one of his twice-a- concentric and a slow eccentric. Bend your style splits the difference between the sumo
week DL workouts with four sets of pulls to knees only slightly on the way down; this is and the conventional and smacks of the
46
What Do the Champions GRAB—
When They DEMAND to Be STRONGER
and More POWERFUL Than
They’ve Ever Been Before?
P
Pavel’s Power to the People! Monthly newsletter explodes your strength and
power with the most insightful, trenches-practical, results-inducing training
secrets ever revealed!
Andy Bolton is
the current
avel’s books Power to the People!, The Naked Warrior and Beyond interesting. Before I knew it, I had read the entire thing!! Get on the list!!” —Marc World
Building, have been hailed by leading strength authorities as modern Bartley, WPO Powerlifting World Record Total 2562@275lbs. Powerlifting
classics of their kind. World champion powerlifters, special forces, US Organization
Marines, high-level martial artists and a host of professional athletes “Pavel Tsatsouline’s synergistic and methodical approach to training is so unique three-lift
world
have gone on record thanking Pavel for the advances they have made in it’s in a class of it’s own. He strategically integrates strength, athleticism, power, record holder
their real-world training, as the result of these books and other energy, and flexibility into programs that garner huge results while still being easy to and the
information Pavel has shared with them, often in person. follow. Since incorporating Pavel’s expertise, both the quality of my lifting and the first
longevity of my career are continuously increasing. I’m breaking through seemingly man to
And the great news is: impossible strength plateaus, diminishing back injuries that have plagued me for deadlift
1,000
years, and utilizing faster, more efficient systems to achieve my goals. Whether pounds
There’s a whole lot more where Power to the People!, The you’re a professional athlete striving for peak performance or a reader seeking in an
Naked Warrior and Beyond Bodybuilding came from... overall wellness, vitality, and a body free of aches and pains, the road to success is official
best traveled with Pavel.”—Kara Bohigian, WPO Bench Press World Record powerlifting
What Pavel has been communicating through his earlier work, plus his kettlebell Holder (402 @ 148) competition.
courses and literature—while masterly for sure—is just the tip of the iceberg. And
Pavel has agreed to plunder his own private goldmine and let you in on all this “Outstanding information! Excellence can be duplicated, so try this system and
priceless training knowledge. see if it works for you!” —Doug Dienelt, M.S., ACSM, CSCS, National USAPL and
The result is Pavel’s The Power to the People! Monthly—a subscription World Masters IPF Powerlifting Champion
newsletter packed each issue with the very best training information you could ever
hope to find on strength and power. “Pavel, thank you for bringing this fantastic training information to the public. I
have always felt that getting stronger has a direct correlation with getting smarter.
Is Pavel doing the right thing? Trying something new, or adding in that missing element of training or form may be
just what you need to push through those strength plateaus.”—Brad Gillingham, 2
And is this information really as valuable as we think it is? Time IPF SHW World Powerlifting Champion
We figured the best way to be sure, was to send his proposed first issue in “Pavel does a great job discussing the powerlifting training techniques of Eastern
advance to some of the most respected names in the US strength community. Here European athletes. If you want your bench press and deadlift to go up, listen to him.
is what they wrote back after reading their advance copy of Pavel’s Power to the No argument here: it works and gets results!!”—Dr. Michael Hartle, Chairman, USA
People! Monthly: Powerlifting Sports Medicine Committee, USAPL National Champion and IPF
World Team Head Coach
“Your newsletter is terrific. This is the best description of good bench press
technique I have ever seen. I am a big fan of your training ideas.” —Dr. Thomas D. “Truly state of the art information, tightly written as always, and immediately
Fahey, Dept. of Kinesiology, California State University, Chico applicable to your next workout. Expanding upon the basics you are taking “practice
deep skill” into the powerlifts. Can’t wait for the next installment.” —Mark Reifkind,
“The information is up to date and concise, easy to read and implement into any former Head Coach IPF Powerlifting Team USA
Would YOU like to see and know and USE what these champions
program. I don’t usually read everything in a newsletter, just scan for what I find Photo courtesy Powerlifting USA magazine
48
“If I had had these training methods when participant and as a coach, and teacher, “Hands down UNLOCK! blew away any Pavel’s third master principle of
I was on the Olympic team, I would’ve this is the most comprehensive, and continuing education I’ve done for stretching is to SPREAD THE
captured the gold medal! Bravo! Superior organized workshop I have attended.”— physical therapy. What passes for “state of LOAD. Discover another magical
to any seminar I’ve done. Excellent, Michael Reams, Certified Advanced the art” in therapy today disappoints method for shifting out of hampering
diverse and thorough. Taught me the Rolfer, Seattle, WA me.”— Garrett McElfresh, Physical stress and strain to release your
foundation of fundamental principles of Therapist/Clinic Director, Milwaukee, WI body’s full potential for stretch and
mobility, which resulted in increases in “This course was fantastic! This is my 5th range of movement.
strength and flexibility. Thank you.”— course with Pavel and he still has “Incredible. I was hesitant to take it at
Teimoc Johnston-Ono, Trainer/Coach, 6x information in the vault. I recommend this first. Stretching was probably last on my And then Pavel gives you two other key
World Masters Jujitsu Champion, US course to everyone.”—Brad Nelson, RKC list of things to do. I was amazed at how principles that are for stretching only:
Pavel’s fourth master principle of
Olympic Judo team 1976, US Olympic Team Leader, Strength & Conditioning much information I was lacking. This
Training Center, Coach Coach, Woodbury, MN seminar was great. I wish I had known all
this when I was still fighting.”— Martin stretching is to RELAX. Some of you
“I have taken many clinics by experts in “If you’re not more mobile afterward than Snow, RKC, Gym Owner/Trainer, NY may think you know how to relax
the strength and conditioning field. you were before you took UNLOCK! and some of you may think you
Without a doubt the “UNLOCK!” course You’re either a contortionist or you’re “I feel fortunate to have attended know how to relax into a better
is the finest I have attended, I would dead. I thought the Feb 2002 RKC UNLOCK as I now have the tolls to help stretch. Well let me tell you that the
recommend it to anyone.” —Cole Certification I attended was the best myself achieve my highest level of fitness information you’ll get here about the
Summers, Strength Coach, Winnipeg, training I’d ever had. This was even better. as well as help my clients achieve their relax principle is as different from
Manitoba, Canada I’m impressed with Pavel’s ability to keep goals.”— Liberty Gray, Personal traditional relax techniques as a Yugo
adding new material and new insights to Trainer, RKC and Nutrition Trainer, Big and a Ferrari!
Pavel’s fifth master principle of
“The course encouraged me that it is things I’ve seen before, every time I hear Rapids, MI
entirely within my grasp to increase my these concepts presented, I learn more.”—
mobility and flexibility as I get older rather Steven Justus, RKC, Sr Software Engineer, And here’s what you stretching is to PRY. Again, the other
than lose it (I’m 47) it also convinced me Westminster, CO experts will be shaking their head and
that the real barriers are self imposed. get with Pavel’s Beyond asking “Why didn’t I think of
Extremely practical – a great complement “Pavel is truly a genius in the field of Stretching: The Seminar that?”—as you and they both
to RKC training.”— Michelle Kilikauskas, human movement and performance. He discover this technique’s power to
Mathematician, 1999 and 2000 APFUS never fails to amaze with his practical 5-DVD set: blow through even the most stubborn
Masters National Powerlifting application of science to real-world stretch-block.
situation and normal people.”—Keith You get the complete breakdown of each
Championships, 2000 WPC Masters
World Powerlifting Championship, RKC Weber, Physical Therapist, Red Deer, key principle and how to properly It doesn’t matter what body part you are
Alberta, Canada implement that principle for huge gains looking to make more flexible—hips,
“The UNLOCK! course was excellent, in stretch, flexibility and range of motion. legs, neck, spine, glutes, chest, shoulders,
very much worth the investment. The “ALL of Pavel’s principles are extremely you-name-it—just run Pavel’s 5-step
principles and techniques I learned will be useful for myself and will be for all of my Pavel gives you three master principles neuro software through the offending
useful in my own training, my clients students!”— Jennifer Boyd, Dance that will forever alter not only your part and watch it release, open and
training, and with my massage clients.”— Instructor (Ballet/Jazz) stretching ability—but every aspect of stretch out!
David Whitley, Senior RKC, Massage your movement:
Therapist, Hermitage, TN “The level of training and material
presented at this course is the best I have
Pavel’s first master principle of
Beyond Stretching:
“In one hour with Pavel, I got progress in ever seen. Near as I can tell you there is
nothing else like this anywhere. Absolutely
stretching is to USE YOUR The Seminar
my flexibility that would have taken a STRENGTH. Discover how a
couple of years in yoga.”— Crystal amazing. Outside of the RKC, there is
nothing else that is this hands-on, has this
scientific application of targeted Instant Flexibility and
Chissell, Attorney, Highland Beach, MD strength techniques can help you
much application and is this amazing in
immediately blow through your
The Master Principles
“Intense, covered everything, every joint, terms of new information.”— Joshua of Stretching
current flexibility limitations!
useful immediately personally and Hillis, Personal Trainer, RKC
professionally with patients.”— Doc Kelly, Pavel’s second master principle of with Pavel
“Pavel is a master. He combines wit and
Chiropractic Physician
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your body and make history of your
to achieve pain free range of motion. If I sports or fitness activity.”— David Phillips,
cramps and blocks.
only use 30% of what I learned it will Computer programmer, Texas
increase my physical performance
200%.”— Lance Allen, Licensed “What I learned in this course will be a
Acupuncturist lifelong skill set. Now I can repair my 50
years of pain with renewed vigor and pain
“I returned to UNLOCK! Because I free exercises. Anyone who wants to feel
learned so much the first time that I much younger must take this course.”—
KNEW it would be worth it a second Laird Johnson, Airline Pilot, Summit, NJ
time. And, I wasn’t the only person to
return! I wasn’t disappointed. I made a “Pavel is incredible and nothing short of
long list of the cool new stuff I learned. brilliant in his ability to teach the
Pavel is a master at communication! He application of principles that simplify
takes complex anatomical and exercise and make them work better and
physiological issues and explains them more efficiently, not to mention more
with startling clarity. If you want to be safely.”—Kaye Roberts, RN, Minneapolis,
more mobile, flexible, and MN
functional…start with Pavel’s basic, simple
and straight forward principles.”—Jay “Zatsiontey, Verkhoshansky, and Siff
Armstrong, WTF Master Tae Kwon Do inspire but leave me wondering ‘so what
Instructor, RKC Instructor do I do with it?’ Pavel’s is the most
useable info I’ve ever received.”— Hal
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50
“An IRON CURTAIN
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Possess a maximum impact training
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Includes detailed follow-along inst- • No one—but no one—has ever matched
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As a former Soviet Union Special Forces your situps—with explosive breathing
secrets from Asian martial arts.
conditioning instroctor, Pavel Tsats-
ouline already knew a thing or two • Employ a little-known secret from East
Beyond Crunches
about how to create bullet-stopping German research to radically strengthen Hard Science. Hard Abs.
abs. Since then, he has combed the your situp. With Pavel Tsatsouline
world to pry out this select group of • Do the right thing with “the evil wheel”, DVD Running Time 37 Min
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• “How to smoke your obliques with the
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power and toughen their midsections set — and replace your soft underbelly
against blows. An awesome exercise for with body armor.
iron-clad obliques.
• A complete workout plan for optimizing
• Fry your abs without the spine-wrecking, your results from the Janda situp and
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an you easily and instantly turn yourself into a coiled steel spring — ready to burst into action
and leap past your previous athletic best? Or are you more like an overstretched rubber band — no
longer capable of suddenly generating performance-busting power? Now, for the first time in the West,
Russian strength master Pavel reveals the Soviet secret of Loaded Stretching — guaranteed within
MINUTES of its application to have you:
Finally, you too can take advantage of this powerful technique — and watch your athletic
performance soar to new heights. Take the Loaded Stretching challenge today: perform the exact
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gains… be it deadlift, squat, vertical jump, kicks, throws or presses.
Loaded
Stretching
“Each of the exercises is explained succinctly, but are very powerful tools that I have put in my bag The Russian Technique for
with attention to the small details that make huge of tricks. The loaded RKC clean stretch has been
differences in the effects I felt. If you judge a real blessing to my football and powerlifting Instant Extra Strength
fighters pound-for-pound, then minute-by- ravaged shoulders. There is a lot more here too
minute, Loaded Stretching is one of the most for every athlete.” —JACK REAPE, Armed with Pavel
cost-effective products Pavel has produced.” —
KEN HARPER, RKC, Portland, OR
Forces Powerlifting Champion
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“A well structured program that has you DVD Running time: 20 minutes
“The high end concept of controlled strain, when receiving solutions before you finish a question.
applied to various movements, have As for applying the exercises - they DO load the
demonstrated ability to improve sport muscles up like tightly wound springs and I felt
performance in the short and long run and can be instant results with such controlled, powerful “It is interesting that we have all these
used by everyone. The loaded hip stretch using a release unleashed on my workout. A high quality great minds in America, and a
box, the loaded Russian twist, the loaded RKC look complements a fine work of teaching.” tremendous amount of info from the
clean stretch, and the KB loaded triceps stretch —DEAN JOLLY, New Zealand
Easter Bloc, but never really entered that
special door of duplicating elite
performance. It took someone from the
Eastern Bloc, to show where the door
52
“Strength Stretching is a virtual must for the powerlifter, novice or advanced. Our bodies change as our body
mass increases, mostly unnoticed until lack of mobility and flexibility causes reduced performance, or worse
injury. Pavel has addressed these issues with time proven methods from the former USSR. Strength
Stretching has helped Westside Barbell enormously and I know it will help everyone who is in powerlifting
at any stage of the game.”—LOUIE SIMMONS, Westside Barbell
Discover the world’s only stretching protocol specifically and uniquely designed to
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The iron elite knows that ‘being tight’ is critical to making that big lift. At the same time you
can’t put up a big squat, bench press, or deadlift without having just the right amount of flexibility Strength
and only in the right places. A paradox.
Ignore stretching altogether and lose power to the joints that ‘don’t bend easy’. Do stretches
Stretching
designed for fighters or other athletes and toss away strength by the bucket… because you’ll lose For a Bigger Squat,
your crucial ‘tightness’. Either way, a dead end.
Bench & Deadlift
Not any more. Enter Strength Stretching by Pavel, the only flexibility program custom designed
to up your squat, up your bench, up your dead! with Pavel
“Pavel is a fitness visionary. He has been teaching people something, realize that you don’t, then say out loud,
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about whole body functional training when sports “Oh.” The DVD is filled with these and I am a bit DVD Running time: 38 minutes
scientists and exercise leaders were emphasizing aerobics humbled today by the realization that I thought I
and muscle isolation bodybuilding techniques. He understood a lot of things about flexibility and lifting and
formulated his methods by combining training principles realize that I knew little. • Gain up to 15% on your pulling
developed by Soviet and eastern European coaches and strength — by learning how to
scientists, worldwide sports medicine research, and I loved the DVD. A viewer might discover that they may
personal experience. His books and DVDs will help already be doing several of the Strength Stretches but properly arch your back
athletes increase power, functional flexibility, and might quickly discover, as I did, that one additional idea
neuromuscular control, while minimizing the risk of or factor can turn that stretch into a game changer. Good • How to arch higher — and bench
injury. Coaches, athletes, and sports scientists will benefit Stuff!”—DAN JOHN, National Masters Champion in more — without killing your back
from his unique training courses.” —DR. THOMAS Discus and Olympic Lifting, Salt Lake City, UT
FAHEY, Exercise Physiology Lab, Dept of Kinesiology • Master the Kettlebell Depth Squat
Track and Field Team , California State University, “When I consume a teaching resource, I look for two — the Russian powerlifting secret for
Chico things; first does it have something I can use immediately,
and second does it mention something that I have been teaching perfect squat and pull form
“Pavel’s stretching ability is unbelievable. As World playing with in the gym. Strength Stretching hits both and developing championship
Class as it comes!”—BRAD GILLINGHAM, 2 times points several times. Things I used immediately are the flexibility
World Superheavyweight Powerlifting Champion Wall Squat, the Wedge, the RKC hip flexor stretch, and
the GHR back stretch. The Wall Squat has become my • Discover how to release the hidden
“Pavel takes us through the Big Three of Powerlifting and squat warmup drill, the wedge changed my dl start
shows simple movements with Olympic Bars, racks, and routine, the hip flexor stretch and when to use it are now
brakes that are silently sabotaging
benches on how to set up the body to lift more. The part of my training and meet bag of tricks, and the use of your deadlift
section on Wall Squats (hard to explain...easy to the GHR for learning to arch is ingenious. The press
understand when you watch) is the single best behind the neck stretch and “prying” are two drills that I • How to relax your turtle traps —
explanation of squatting I have ever seen. That section is have been playing with and have enhanced through the and up your dead
worth the investment for anybody still struggling with DVD. The Wall Squat portion itself would have made the
figuring out the squat. DVD worth it, but the rest of the material is superb and • How to squat with the big boys —
clearly presented. Graphics are concise. Great for both
One thing I really liked about the DVD is the clarity new and more experienced PLers. Very few things have
without killing your shoulders and
provided by not only Pavel’s explanations but the simple my full endorsement, but this does.” elbows
graphics that accompanied the points. I kept having that —JACK REAPE, Armed Forces Powerlifting Champion
“Oh” moment where you are convinced you know
Invest
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always.”—Mark Hanington, Huntington Beach, CA.
54
The Graduate Course In Instant Strength Gains
Gains
“I went from 5 to 10 pullups in one week.”
“Last night I did 15 one-arm pushups with each arm.
Two months ago I couldn’t do one complete rep.”
“I could do one wobbly one-legged squat…
[Two weeks later] I did 5 clean, butt-to-ground pistols.”
Have you noticed—the greater a man’s skill, the more that has left most of us frustrated and far from
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Invest in the set of
“The Naked Warrior DVD is worth its weight in
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pushups after viewing the NW DVD. Despite
The Naked Pavel’s The Naked
reading the book and practicing, I just couldn’t
make it happen. I watched the DVD and finally Warrior Warrior DVD and
understood that I was letting my shoulder drift.
Tightened up and several honest square-to-the-
Master the book—and SAVE…
Secrets of the
floor one arm pushups were mine!!”—siameeser,
dragondoor.com forum, 5/13/04 Super-Strong—
Item
#DVS009
Using Bodyweight
“NW DVD is fantastic ! I had the book & have
been working toward full range pistols and OAPUs Exercises Only
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for a while. A HUGE help to see Pavel doing the
▼
Chapter 1 Another secret of the karate punch…the power of of concentric-only training…Renegade Pistol
rotation and spiral…the invisible force…Bracing: …Fire-in-the-Hole Pistol … Cossack Pistol
The Naked Warrior Rules of boost your strength up to 20% with an …Dynamic Isometric Pistol…combining dynamic
Engagement armwrestling tactic…when to brace…the exercise with high-tension stops…multiple stops
advantage of dead-start exercises…‘Body for greater pain…taking advantage of your
‘The Naked Warrior’, or why strength train with hardening’—tough love for teaching tension…the sticking points…easier variations…three reasons
bodyweight? The definition of strength…strength quick and hard way to greater tension why adding isos to dynamic lifting can increase
classifications…examples of the three types of control…Beyond bracing: “zipping up”…taking effectiveness by up to 15%…protecting yourself
strength…the only way to build strength…high your pretensing skills to a new level…Wind up for against injury…Isometric Pistol…holding tension
resistance and mental focus on contraction power…the art of storing elastic energy for over time…the art of “powered-down” high-
…tension generation skill…a powerful instant- greater power…the reverse squat. tension techniques…Weighted Pistol…working
strength mix…The Naked Warrior Principles the spinal erectors.
…the six keys to greater strength…How do lifters Chapter 4
really train?…‘best practice’ secrets of
Power Breathing: The Martial Chapter 7
powerlifters and Olympic weightlifters…How do
gymnasts get a good workout with the same Arts Masters’ Secret for Field-Stripping the One-Arm
weight?…five strategies for making 5-rep Superstrength Pushup
exercises harder…how gymnasts achieve super
strength…how to customize the resistance Bruce Lee called it “breath strength”…cranking The One-Arm Pushup, floor and elevated…how
without changing the weight. up your breath strength…your body as a first- to shine at high-intensity exertion…change-ups
class sound system—how to make it happen… for easy and difficult…the authorized
Chapter 2 definition of true power breathing…Power technique…developing a controlled descent…
inhalation…the mystery breathing muscle that’s Isometric One-Arm Pushup…The One-Arm Dive
The Naked Warrior Workout Bomber Pushup…The One-Arm Pump…The
vital to your strength…amping up the
compression…when and why to hold your One-Arm Half Bomber Pushup…Four more drills
“Grease the groove,” or how to get superstrong to work up to the One-Arm Dive Bomber…The
breath…Reverse power breathing: evolution of
without a routine…the secret success One-Arm/One-Leg Pushup…the Tsar of the one-
the Iron Shirt technique…the pelvic diaphragm
formula…Some GTG testimonials from the arm pushups.
lock…two crucial rules for maximal power
dragondoor.com forum…how does the GTG
breathing…Power up from the core, or the
system work?…turning your nerves into
superconductors…avoiding muscle failure…
‘pneumatics of Chi’…two important principles of Chapter 8
strength as a skill—the magic formula…“The
power generation…how to avoid a power Naked Warrior Q&A
leakage…the “balloon” technique for greater
Pistol”: the Russian Spec Ops’ leg strengthener of
power.
choice…how to do it—the basics…The one- Are bodyweight exercises superior to exercises
arm/one-leg pushup: “an exercise in total body with weights?…the advantage of cals…what cals
tension”…what gymnastics has to teach Chapter 5 enforce…the biggest disadvantage of bodyweight
us…another advantage of the one-arm Driving GTG Home exercising…the advantage of barbells…the
pushup…GTG, the ultimate specialization advantages and disadvantages of dumbbells…the
program. advantages of kettlebells…Why is there such an
Driving GTG home: focused…skill-building— intense argument in the martial arts community as
why “fewer is better”…the law of the to whether bodyweight exercises are superior to
Chapter 3 jungle…Driving GTG home: flawless…how to exercises with weights?…confusions explained
High-Tension Techniques for achieve perfection—the real key…the five …what a fighter needs…Can I get very strong
Instant Strength conditions for generating high tension…the using only bodyweight exercises?…Should I mix
significance of low rep work…Driving GTG different strength-training tools in my training?
home: frequent…the one great secret of press …How can I incorporate bodyweight exercises
Tension. What force is made of…the relationship success…Driving GTG home: fresh…the many
between tension and force…high-tension with kettlebell and barbell training?…Can the
aspects of staying fresh for optimal strength high-tension techniques and GTG system be
techniques…‘Raw strength’ versus ‘technique’ gains…staying away from failure…the balancing
…the power of mental focus…Low gear for brute applied to weights?… Can the high-tension
act between frequency and freshness…Driving techniques and GTG system be applied to strength
force…speed and tension…putting explosiveness GTG home: fluctuating…how to avoid training
in context…“Doesn’t dynamic tension act like a endurance training?…I can’t help overtraining.
plateaus…“same yet different” strategies… What should I do?…Can I follow the Naked
brake?”… a dirty little secret of bodybuilding ‘waviness of load’…countering fatigue…training
…the dangers of mindless lifting…The power of a Warrior program on an ongoing basis?…Can I
guidelines for a PR…backing off and overtraining. add more exercises to the Naked Warrior
fist…the principle of irradiation…Accidental
discharge of strength: a tip from firearms program?…Will my development be unbalanced
instructors…interlimb response and your muscle Chapter 6 from doing only two exercises?…Is there a way to
software…Power abs = a power body…the Field-Stripping the Pistol work the lats with a pulling exercise when no
relationship between abs tension and body weights or pullup bars are accessible?…door
strength… he ‘back-pressure crunch’…the source pullups…door rows…Where can I learn more
Box Pistol…how to go from zero to hero…the
of real striking power…A gymnast instantly gains about bodyweight-only strength training?…Low
box squat—a champions’ favorite for multi-
40 pounds of strength on his iron cross with the reps and no failure? This training is too
muscle strength gains…making a quantum leap in
three techniques you have just learned…The easy!…Will I forget all the strength techniques in
your squats…various options from easier to
“static stomp”: using ground pressure to some sort of emergency?…Isn’t dedicating most of
eviler…the rocking pistol…how to recruit your
maximize power…a secret of top karatekas and the book to technique too much?…why technique
hip flexors…how to avoid cramping…One-
bench pressers…how the secret of armpit power is crucial…moving from ordinary to
Legged Squat, Paul Anderson style…Airborne
translates into paydirt for one-arm pushups, extraordinary.
Lunge…Pistol Classic…mastering the real
punches, and bench presses…“The corkscrew”: deal…Negative-Free Pistol…the three advantages
56
An excerpt
from The
How to Instantly Increase Naked Warrior
by Pavel
Your Upper Body Strength
H
With the Irradiation Technique
it the deck and give me five
pushups, Comrade! Only five, “The Naked Warrior is one of Pavel’s trepidation. Imagine my surprise when
but of a challenging variety, for best work yet!!! I find that Pavel’s easy discovering Pavel Tsatsouline’s latest
to understand, no nonsense approach in work stresses real STRENGTH
instance with your feet up or on The Naked Warrior will help one TRAINING, employment of a limited
one arm. When you are done with five you become the best they can be. In amount of key major muscle group
should be able to grind out another couple addition, the tools Pavel explains in The movements, and a high intensity, low rep
but no more than that. Naked Warrior will help my Olympic format! Indeed, by deriving the best
style weight lifters gain the core strength features of proven power building
they need to put additional kg on their programs from all weightlifting
Note the difficulty of your first set. Rest totals. Thanks Pavel for such a great disciplines, gymnastics, martial arts, and
briefly. Do another fiver but with one work!! “ other “heavy” exercise modes, Mr.
difference: on the way up grip the deck hard —Mike Burgener, Sr international Tsatsouline has redefined strength-
with your fingertips. Don’t go up on your weightlifting coach conditioning for the 21st century!
fingertips; just grip the floor so your “If I was stuck on a desert island (or Recently retired from 32 years in public
fingertips turn white. Only on the way up. somewhere else with no access to education, I used to agonize over the
All the way up or just at the sticking point. weights) I’d hope that Pavel Tsatsouline archaic athletic training which was
You will have to experiment whether you would be there to help keep me in witnessed on a daily basis; coaches
shape. With The Naked Warrior, Pavel simply led their charges through hours
will get the best results by gripping
has moved the art of exercise without of mind-numbing, ineffective
throughout the lift or just at the sticking weights to a new level. I like both the calisthenics, “tradition” since centuries
point. exercises he has selected and the before. Now, Pavel’s research can yield a
approach he advocates for training on much more condensed, result- producing
You cannot help noticing that your arms them. Now, whether you have weights package. The Naked Warrior routine has
or not, there is no reason not to get into the potential to save teams huge blocks
have suddenly gotten a jolt of extra energy, top shape!” of much needed time, will not drain
as if your tensing forearms have sent some —Arthur Drechsler, author “The their athletes’ energy, and saves from
juice up into your triceps. Which is exactly Weightlifting Encyclopedia” any strain on the usual tight budget—no
what has happened. Whenever a muscle new equipment, definitely no assembly
“As a diehard weightlifting competitor required!!!”
contracts, it irradiates “nerve force” around throughout the past 40 years, I at first —John McKean, six time All-Round
it and increases the intensity of the viewed the bodyweight-only approach of Weightlifting World Champion
neighborhood muscles’ contraction. The The Naked Warrior with some
effect is strongest in your hands.
in the
Mark Reifkind: Since my upper body was trashed, I took up running. My knee
could tolerate it, and it allowed me to distract myself and Zen out from the
Hardcore
heartache of leaving gymnastics. I sort of taught myself how to run, working
my way up to longer and longer distances as an escape. Next thing I knew, I
was filling the void from the almost daily 5 hours of gymnastics training with
World of
greater and greater distances. Six months later, I did my first marathon.
But since my marathon times weren’t exactly stellar, I kept looking for a sport
Competitive
where I could really shine again, and I eventually found ultra-endurance
training. To me, the only limiting factor in that sport was one’s psychological
ability to suffer for long periods, and that I was damn good at.
Weightlifting
For 3 years, I went through a stage of running, then cycling, then running,
cycling, and swimming. That was in 1979 and around the time when the first
Ironman Triathlons were started, and that looked like the perfect competition
and Strength
format for me. I jumped into training full-bore, and surprisingly, it didn’t
create any new injuries for me!
Training
The downer was that there were virtually no triathletes at that time, and
therefore no real community centered around the sport. Also, I wasn’t exactly
thrilled with what that sort of training did for my physique. I felt great, but
at 5’6” and 125 pounds, I wasn’t exactly fighting off potential dates.
HS: Which explains the shift to bodybuilding! teaching abilities—two attributes that are crucial
for any higher level coach or instructor.
In the last installment of this RIf: Exactly. During the late 70’s, Arnold was
king, so I started hitting the weight pile. I did The world of competitive athletics was
series, you read about how bodybuilding for 8 years, but at the beginning, I uncovering secrets 5 – 10 years ahead of the labs
after a terrifying series of was still doing high endurance training, so within and academicians, and after much deliberation, I
one year I went from 125 pounds to 175, back made the decision to not pursue an advanced
injuries, Mark Reifkind found down to 125, and then back up to 175. You could degree. Rather, I wanted to see, hear, and
himself walking away from the say I was a little conflicted, but bodybuilding won experience the truth about optimal human
one thing that had defined his out in the end. performance myself, firsthand, and from within.
very existence – gymnastics. HS: So then your entire focus shifted to weight HS: Did you compete as a bodybuilder?
training?
Now he shares his story of RIf: Yes. I did bodybuilding for 8 years, during
triumph over tragedy and how RIf: Not exactly. At that time, I was making my which time I landed a job at Gold’s Gym in San
living in Eugene, Oregon, as a coach at the Jose, California, working with pro bodybuilder
Russian kettlebells played a famous Oregon Academy of Artistic Gymnastics. Scott Wilson, who’s a real legend in the sport. I
crucial role in his rehabilitation I got a really good look into the viciousness in the was lucky enjoy to become his training partner
world of competitive women’s gymnastics and and eventually his coach.
and rise. also found that my injury experiences were in no
way uncommon—the higher up the food chain, Scott taught me a ton about how to do real-world
bodybuilding, and he was one of the most
Interview by the more messed up the athletes’ bodies were. In
spite of all that, it was my way of keeping in disciplined athletes I’ve ever known. True to the
Dr. Mark Cheng, touch with the sport I still loved so much and methods of the day, we trained in total high-
intensity fashion—never missing a workout,
RKC Team Leader gave me the chance to work with elite women
never cheating on the diets, and training until we
gymnasts and Olympians. Those years also
Second of a 2-part series helped me develop my eye for detail and my dropped dead at the end of each workout. Those
58
For more information on Sr. RKC Mark
Reifkind, please visit his website
days were an unbelievable lesson in pain tolerance, (1500 pounds) at 181 pounds with a 1485 pound www.giryastrength.com. To register for
muscle control, and absolute mental focus. effort. But my injuries were catching up to me. the RKC or RKC II workshops, please visit
www.dragondoor.com and click on
I also had the chance to coach Sue Ann McKean, one HS: Are these new injuries we’re talking about? By Author Workshops.
of the first really muscular women in female this time, you’d already blown out a knee and
bodybuilding. She competed in the Ms. Olympia wrecked a shoulder, right?
contests many times with a best placing of seventh.
RIf: Yup. A lot of it came from constantly going balls his friend Master RKC Brett Jones to my house.
However, I came to the realization that bodybuilding out with technique that we now know were Despite seeing what a wreck I was physically, they
was essentially a male beauty pageant and I ain’t that dangerous for my knee and back—for example, both urged me to sign up and train for the next
pretty. What I was really missing was real athletic squatting too widely and doing too many rounded Russian Kettlebell Challenge certification course.
competition, and shortly after Scott Wilson and I back max effort lifts.
Knowing I was out of choices as far as physical
bought the Ironworks Gym in Campbell, California,
This resulted in a pretty serious L4-L5 disc herniation training was concerned and knowing how well my
I took up powerlifting.
in 2000 while I was preparing for the APF Masters back had rehabbed since I’d begun including the
HS: Did you find the switch from bodybuilding to Nationals. Since I couldn’t tolerate my normal kettlebell swings and snatches in my own routines, I
powerlifting difficult? volume-based training regime, I had to seriously said “What the heck?” and went for it.
improvise for the meet, just putting in 4-5 single reps
RIf: Not really. In fact, it felt like I went from trying per workout with heavier weight. Now while I did I dropped all barbell work, took up the
on a suit that was a little too large to one that seemed manage to pull off a PR total and my PR bench, that Warrior Diet, and let Michael kick my ass
to fit much better. Powerlifting is about results in a injury definitely signaled the end of my powerlifting three times a week with so many swings
“right here, right now” kind of way, not about career. that I felt like my glutes were utterly
cosmetics or academic theories, so in that way, it
really appealed to me. While I’d recognized the serious length/tension pulverized. But five months later, I was 25
relationship imbalances I’d developed throughout my pounds lighter and feeling better than I had
The new location was perfect for that sort of training, entire body and set about correcting them just prior in years! It was mindblowing, man. I started
too. The Ironworks Gym was a hotbed of strength to then, it was too late. My body had turned into a moving like an animal again, instead of an
and power athletes like Brian Oldfield, Mac Wilkins, total mess, and I couldn’t train for beans. I was in
and Olympian Bruce Jenner throughout the 80’s.
85 year-old arthritic!
pain all the time. I don’t think that people really
Wilson and I turned it into a World Gym, and I dove comprehend that injuries can cause you a lifetime of HS: And after you’d achieved your RKC, you also got
right into the deep end of powerlifting, both as a pain. Even the little traumas that you think might introduced to clients who needed your training
coach and a competitor. have worked themselves out sometimes accumulate expertise in an extreme sport that you hadn’t
and show up much later on down the road. They competed in, didn’t you?
As a coach, I got to work with some of the finest
athletes, including one newcomer named Catherine don’t always manifest immediately as disability or
RIf: Ah, yes. Frank Shamrock! Frank retained us for
Kelii. Catherine became one of the USA’s best all time excruciating pain.
his strength and conditioning training before his
women powerlifters. As a drug-free athlete at 123 There are a lot, a lot, a lot of pro athletes out there comeback fight with Cesar Gracie. Mixed martial arts
pounds, she squatted and deadlifted 400 pounds and who would benefit so much from training in a was something I really didn’t know a whole lot about,
benched 250 pounds. She competed and placed in the manner that both rehabs and prehabs them. This is so I got the chance to see inside what makes those
top three in numerous IPF World Championships, as where I think kettlebells are tremendous tools. guys tick and what kinds of stress they have to endure
well as winning the Pan Ams and “Best Lifter” in their arena of competition.
recognition at the Pan Ams. Jeff Stanley, who put up HS: Ahhh, the good part of the story! So you
an 865 pound squat at his first USPF Nationals in discovered kettlebells after those last two injuries? Frank loved the kettlebell training because it made
1991, was an athlete I had the pleasure of coaching him stronger in the core, as well as his back and hips.
from his start in powerlifting. I also had the honor of RIf: Enter the kettlebell, baby! Actually, I’d already He’d hurt his back in the past and couldn’t squat
serving as assistant coach for the USA Team in been using kettlebells in my training as a powerlifting heavily or deadlift anymore. Kettlebells let him work
Sweden in 1993, head coach of the Women’s USA adjunct. I opened my studio, Girya, and was using the those areas wickedly hard without the monster loads
Team in Chiba, Japan, in 1995, and head coach for kettlebell more and more as an exclusive training tool and compressive spinal forces. Kettlebells are the
the first ever Pan Am Championship in 2000. for my clients. I read Pavel’s article “Vodka, perfect functional strength training tools for martial
Picklejuice, and Kettlebells” in Milo, and I was artists and fighters for a zillion reasons. They keep
We all know that to be a better coach, you need to attracted to the primitiveness of the training. I bought you loose while making you ridiculously strong and
humble yourself and learn from a great coach, so some kettlebells for my clients, as well as Pavel’s agile, and they teach your body to move
from 1993 to 2000, I had the extreme honor and Russian Kettlebell Challenge book. While learning synergistically, just as you’d need to move in a fight. I
pleasure of studying with one of the world’s finest the exercises was relatively simple for me, doing the understand that they also make taking impact much
powerlifting coaches, Louie Simmons. We were the work, however, was definitely not! easier as well.
first to host Louie for a two-day seminar in 1995,
giving us the rare opportunity to learn directly from Basic exercises like swings and snatches put my
the master himself. During those years, I spoke to him heartrate through the roof, even with light weights,
almost every week, picking his brain constantly on and that blew my mind. When I’d started with KB See page 15 of
every possible nuance of training—physiology, training, I thought that they might irritate my back this issue for full
mechanics, routines, everything. You name it, I asked injury, but the opposite occurred. Not only did my details of Mark
him about it, and he had an answer for it, never back start feeling better, but my squat performance Reifkind’s new
holding back any of his information or wisdom. improved along with my cardio.
2-DVD set,
Because of Louie’s coaching, I came within a My long-time friend and protégé RKC Team Leader Restoring Lost
hairbreadth of achieving my goal, an elite rating total Michael Castrogiovanni came up to visit and brought Physical Function
The Power Points — what you’ll get with Pavel’s Power to the People!:
60
How to Develop a
“POWER PRESENCE”
Turn on Pavel’s
Power to the People! DVD
and watch in amazement as you
rapidly increase your strength
by 20, 30, even 50 percent!
Do you have a “power presence”? weird circus tricks? I didn’t think so. Do you have to
lift things? I rest my case.
Power
The quiet strength of a man with whom, as Russians
say, ‘you would go on a recon mission’. The bearing of
an old warhorse who does not need his campaign Start side pressing!
to the People!
ribbons to show that he has been around. That look of Learn the barbell Side Press, a classic exercise from the Russian Strength
a hand-to-hand combat expert whose efficiency in days when broad shoulders rather than breast-like pecs
violence is advertised, rather than hidden, by his serene were it. Secrets for Every
composure. American DVD
This lift will fill your lats, shoulders, and arms with
You can’t fake it! power and give you that awesome V-look. Due to the With Pavel Tsatsouline
You can’t fake it with a tough grimace from a cheesy unique nature of this exercise, your obliques will be Running Time 47 Min
action flick or vain flexing of virtual muscles pumped smoked. Back to the old-time strongmen. One-arm
up with Barbie weights. It must be earned. overhead lifts like the Side Press is the cause of their DVD #DV004 $29.95
gladiator midsections.
The look comes from
What else? —
cultivated power
So stop being a mirror-gazing sissy and get strong. And ‘Instant strength techniques.’
strength has never been so quick to achieve. Just pop in It is not just the exercises themselves but how you do
your copy of Power to the People!: Russian Strength them. Power to the People! teaches Pavel’s patented
Training Secrets for Every American and hit ‘Play’! Power Breathing™ and High-Tension Techniques™.
These secrets make an amazing, often instant difference
in strength. Once Pavel had a Marine deadlift 70
Start deadlifting! pounds over his previous best in just an hour. Such
The deadlift separates the serious students of strength gains aren’t exactly typical, but you get the idea.
from the wannabes.
Did Pavel invent the ‘instant strength techniques’? —
Any weenie can answer the question, “How much can No. All top strength athletes use them, some
you bench?” Ask the poser how much he deadlifts and consciously, others not. These elite specimens figured
he will run for cover. these things out after years of practice. But for one
reason or another they generally choose to keep it to
No other exercise will work more muscles in five reps themselves. When Pavel mentioned one of these obscure
of concentrated agony. Your back will fill with strength moves to a world champion powerlifter, the latter
and vitality. Your legs will harden into powerful thought for a moment and said, “I already do that.”
pistons. Have you seen photos of strongmen in the pre-
squat days? No chafing, just wiry power. Your forearms Now, you don’t have to be an elite lifter with decades of
will demand an outlet for their new, claw-like power. experience to take advantage of these incredibly Whatever your current
powerful ways of aligning your body for maximum workout program, just
No other exercise will give you more functional power. Hit ‘Play’! download Pavel’s strength
strength. ‘Functional’ implies ‘a function’. Does your techniques for an immediate
life require balancing on rubber balls and performing
Power to you! improvement in your results.
62
“The Do-It-Now, Fast-Start, Get-Up-
and-Go, Jump-into-Action Bible
for HIGH PERFORMANCE
and LONGER LIFE”
You have a choice in life. You can sputter
and stumble and creak your way along in a
process of painful, slow decline—or you
Super Joints
can take charge of your health and become Russian Longevity Secrets
a human dynamo. for Pain-Free Movement,
And there is no better way to insure a
Maximum Mobility &
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right daily combination of joint mobility Book By Pavel Tsatsouline
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Paperback 130 pages 8.5” x 11”
In Super Joints, Russian fitness expert Over 100 photos and illustrations
Pavel Tsatsouline shows you exactly how to quickly achieve and #B16 $34.95
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willingly subject themselves to a life of increasing pain, degeneration With Pavel Tsatsouline
and decrepitude? But for an athlete, a dancer, a martial artist or any Running Time 33 minutes
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Discover:
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Super Joints
3 and expert Alexey Medvedev—is the
hand-to-hand instructor of elite Frunze
Post-graduate Army Academy and the
chief subject matter expert to Spetsnaz
magazine. He recommends the
following technique for improving your
your leg a little higher using only its
muscles, no help from your hands or
your partner. Have your training
partner quickly slide a book between
your ankle and the table. Repeat the
sequence while it works. Medvedev
DVD With Pavel Tsatsouline kicks or splits. promises that although this drill is quite
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64
“Beyond Bodybuilding is a treasure
chest of strength training secrets.”
—Larry Scott, first Mr. Olympia
By PAVE L!
“Congratulations ! You have done it again Pavel. Beyond Bodybuilding is a “I thoroughly enjoyed Beyond Bodybuilding. Every few
treasure chest of strength training secrets. I love reading your stuff. Your books pages, at least, your book reveals another clever kick-ass,
air tight, super-intense training modality that I hadn’t even
are never a rehashed... dashed out... serving of the same old thing or even close to
considered in my own investigative research as a muscle
it. It’s truly ‘arm pit soaking’, exciting stuff. You are a credit to the game Pavel. I writer. Talk about thinking many moves ahead of us other
am better for having known you.” —LARRY SCOTT, Author of Loaded Guns, writers, training modality wise! Beyond Bodybuilding
former Mr. America, Mr. Universe and the first Mr. Olympia builds the physique page by page.”
—DENNIS B. WEIS, Author of Mass!, Raw Muscle! and
Anabolic Muscle Mass, MuscleMag Int’l Columnist
T
he fight for greater strength and muscle is as it applies in the very hard testing ground of both
the story of a constant struggle against American and Soviet Spec ops, of the US Marines,
conflicting forces… SWAT, professional athletes, martial artists,
Since ancient times — when strength gymnasts, powerlifters, weightlifters, Olympic Pavel has trained thousands
meant survival — to the more modern goals champions and numerous other tough, tough of troops and police whose
of competitive excellence and physical culture, we’ve competitors — where results are everything and
fought a never-ending battle with our own bodies to failure is simply not on the menu. life might depend on his
achieve and maintain maximum performance. Pavel has, frankly, done the research for you… tips… hundreds of athletes
Because our bodies don’t want to change! And if plundering both the classic and the little-known and martial artists with the
we make them, they’ll do their best to sabotage us! strength texts from past and present… networking
Let’s face it… our bodies are reluctant partners in and comparing notes with many of today’s great chance to achieve their
the strength game…Anyone who’s been around the masters… submitting his own body to the pain of dreams thanks to
block, knows this only too well: infinite experiment. And Pavel has trained thousands
of troops and police whose life might depend on his his advice.
The story of strength training is the story of
tips… hundreds of athletes and martial artists with
constantly adjusting, constantly engaging in a
the chance to achieve their dreams thanks to his
guerrilla campaign of trickery and skullduggery
advice.
against our obstinate bods. A small victory here, a
setback there, a sudden breakthrough, another And of course, tens of thousands have gone to the
setback, another breakthrough, a long stalemate, dragondoor.com strength forum to share the
another breakthrough … it never ends! astonishing gains and results they have achieved by
employing Pavel’s strength advice…
And many of us simply give up from sheer
frustration. We quit, when perhaps we could have In Beyond Bodybuilding, you get the essence of
stayed ahead… We become content to slough back most-all of the strategies, tips, routines and fine
into slackness and physical mediocrity… points Pavel has developed over many, many years
for these elite men and women of the strength game.
And that’s mostly because we never got the
(Beyond Bodybuilding represents a compilation of
education we needed — to know how to win — and
many of Pavel’s best magazine articles over the
keep winning — the guerrilla war against our own
course of the last few years.)
bodies.
Now, with Beyond Bodybuilding, there are simply
Of course, it doesn’t help, in this day and age, that
no more excuses for not excelling in strength,
we also have to fight the myth-mongering marketers
continuing to gain, continuing to reach new heights
of strength training half-truths, preying on our
ignorance to make a quick buck out of the gullible…
in your performance. Beyond
We have to fight against the machines, the gizmos,
the quick fixes, the absurd claims — and the
Defeat the enemies of progress Bodybuilding
downright foolishness of most of what passes for Now, as you’ll quickly discover in Beyond Muscle and Strength
‘training advice’ in the magazines and gyms of our Bodybuilding, a close ad-herence to classical
country. strength training principles is the true recipe for Training Secrets for
Fortunately, there is a solution to all the confusion,
strength and muscle building success. What are these The Renaissance Man
key principles? You’ll find them all in Beyond
ignorance and uncertainty…
Bodybuilding. By Pavel
But as mentioned, it’s not-by-far enough to just 8.5 x 11 Paperback
When all else has failed you… know and employ these key principles. Because 365 pages • 255 Photographs
Pavel has spent his life immersed in the study and without an additional bag of tricks, your body will 38 workout charts
practice of practical strength and muscle training… inevitably find a way to escape…
#B31 $49.95
66
Beyond Bodybuilding—
A Treasure chest of
“I wholeheartedly recommend Beyond
Bodybuilding: I view it as a summation of
68
Section Two: Training Planning ■ This unique drill -- an incredible back
developer -- helped Matt Dimel squat 1,010.
■ Are you confused about when and how
After all you’ve put yourself often to hit each bodypart? Discover how to
Page 131
■ Shouldn’t this vital back-saving skill be made
through already, you owe it customize your iron schedule for greater
mandatory in our schools? Page 134
gains in strength and muscle.
to yourself to get Pavel’s ■ Understand the pros and cons of full body
■ This partner-assisted chopping technique
ensures a more potent pullup. Page 137
short cuts to strength-skill workouts versus split routines. Page 99
■ Discover 3 Russian ‘low tech/high concept’
mastery — and make history ■ The most foolproof training schedule for programs for pullup power and exceptional
high-yield results. lat development. Page 138
of your past failures. ■ The perfect training schedule… if strength is ■ Essential pullup techniques you must know
more important to you than size. to excel and gain.
■ How and why you must cycle your loads to ■ The single best exercise for developing huge
■ How and why integration, not isolation, is keep succeeding in the iron game.
the key to elite performance. lats.
■ Why sharp changes in training volume ■ According to Mike Mentzer, this is the King
■ How to use ‘active negatives’ for power, and intensity are more effective than
muscle and safety. Page 64. of back exercises. Are you about to disagree?
smooth ones.
■ The three major benefits of active negatives. ■ How to smoke your back from top to
■ The best training conditions for high-level bottom with one simple but brutally intense
■ Are your joints in agony from so much anabolism in the body. lift -- what you need to know to make it
heavy lifting? Protect them better, reduce ■ What is the optimal volume/intensity ratio work like gangbusters.
pain, with ‘virtual tissue leverage.’ for strength gains? Page 104 ■ Marines -- and other ‘put-up-or-shut-up’
■ How to injury-proof your shoulders and add ■ The one rigid rule of load variation -- ignore professionals -- employ these extra tweaks to
pounds to your other lifts -- with special this at your peril! Page 105 guarantee acing their pullup tests. Page 147
shrugs! ■ A better way to optimize your body’s ■ Soviet ice hockey megastar, Oleg Fetisov
■ Knees killing you? Can’t squat regularly strength adaptation. Page 106 solemnly swore: “this drill cannot be beat for
because of the pain, but still want squat-like ■ How to take advantage of the ‘adaptation building a powerful corset of ligaments and
benefits? Here’s one great solution. Page 70 lag’ -- and its tremendous impact on your muscles.”
■ Try the ‘dead squat’ program -- two strength and muscle training. Page 107 ■ How to take carefully measured doses of
fortysomething guys added at least five ■ Want this too? Many bodybuilders have ‘poisonous’ exercises to prevent injury and
pounds a week for a year with this. reported sensational gains after using this raise your tolerance levels.
■ This special breathing technique protects your particular workout. Page 108 ■ Are you afraid of injuring your back when
spine from heavy poundage -- the effects are ■ The upper body solution for High Intensity lifting heavy? Page 156
nothing short of miraculous. Page 75 bodybuilders who are failing to gain. Page ■ Perform this maneuver with a trap bar—and
■ The seven fundamentals you must know to 110 it could spell disaster for your back. Page 158
succeed in the iron game. Page 76 ■ Confused about whether it’s okay to train
■ How to sculpt a classical physique with twice a day? Page 112
‘retro’ lifts. ■ How ‘controlled overtraining’ can be
Section Four: Legs
■ Could these be the most important ‘lost’ gain-superior to ‘total recovery training.’ ■ How to forge truly powerful, traffic-stopping
bodybuilding secrets of all time? Page 81 Page 115 legs.
■ Exercises you should avoid like the plague -- ■ Got a head for figures? This mathematical ■ Try this little-known, killer squat-deadlift
and exercises you should rush to embrace. approach could have you surging forward combo for greater flexibility, better form and
■ Why free weights are safer than machines -- with newfound muscle and strength gains. surprising gains. Page 165
particularly for beginners. Page 91 Page 116 ■ Do you really know how to squat correctly?
■ 3 high-yield, yet inexpensive ‘home gyms” ■ Are you a dissatisfied bodybuilder? This Precious few do! Here are the fine points you
for the champion on a budget. approach could breathe new life, vitality and must know to safely make huge gains. Page
progress in to your strength and mass 175
program. Page 117 ■ Why plyometrics are NOT the answer for
■ How a used phone book could help you add building up your legs.
15 lbs to your bench in just one month. ■ Rip your calves to shreds with this barbell
Armed with the new calf raise. Page 177
knowledge Pavel gives you, Section Three: Back ■ How to avoid setback injuries when
squatting deep. Page 190
you’ll find yourself with the ■ Nothing on the planet beats this exercise for
■ The quickest way to master proper squat
power-body of a wild animal all-around back development! Page 125 form.
■ How to add righteous beef to your traps and
— but the mindset of a skilled neck… with the Hise shrug. Page 130
■ Are high-poundage squats murdering your
shoulders? Try this unique procedure to
strength-scientist. rescue your beaten-up joints.
70
Reader Praise for Pavel’s
Beyond Bodybuilding
“I N THE TOP 5 OF STRENGTH TRAINING BOOKS OF ALL TIME”
“As a trainer of 16 years and a martial artist of 24 years, I training will find something of
can say that I have read most of what’s out there. Walk in any value in this book. For those of us who also train others, the
bookstore, go to the weightlifting section and realize that I book is an invaluable resource. Want to know how the
have read 95% of what is on the shelves. This is a READABLE, Smolov Squat cycle works? It is in here. Bench press stuck?
APPLICABLE text that could change your physique forever. I Pavel has the answer. Curious about how to do dips without
first balked at the price but I recant. I find that I have reread hurting you bad shoulder? Look no further. Want to work up
this text 5 times in the first week since I have owned it. If you to 100+ pushups? Yep, it’s in here. This book is everyone’s
really apply what is contained, success will not evade you. chance to tap into Pavel’s encyclopedic knowledge of human
Trust my experience. I am no shill. I have spoken out on the performance. If you are serious about being strong, get this
forum when I disapproved of a product. I will stake my book.”—David Whitley, RKC, dragondoor.com review
reputation as a trainer on the quality of the data this text
presents! Safe, smart training to all!” “I just read through the whole thing a second time. WOW!
—Zachariah Salazar, dragondoor.com review To say there is a lot of info in this volume is an
understatement. This book teaches you how to look like you
“I have spent a lot of money on training books and info could walk through walls and have the strength to actually
over the years. Most of it was on things that I could get one do it. Beyond Bodybuilding combined with RKC and PTP
or two good tips or ideas from without much use for the rest. has become my new “holy trinity.” Thanks Pavel, for the
Some of it was garbage. Occasionally it has been great. This continued outstanding work.”
has been the case with all of Pavel’s work. Beyond —IDMT, dragondoor.com review
Bodybuilding, as the title implies, takes weight training past
the “pump & tone” attitude so common in today’s gyms and “NO ONE should be without this book! Like Stuart
into the science & practice of getting STRONG as well as buff. McRoberts? Buy this book – It’s much better. Like Fred
Hatfield? Buy this book - you can actually understand the
Throughout the text the idea of “Be as Strong as You Look” split protocols. Like Arnold and Bill Pearl’s Encyclopedias?
pervades. For a fan of the old-timers and their methods (like Buy this book - you won’t have to wade through 75 ways to
do a triceps extension. Pavel’s refreshing wit separates this
book from the herd, and you now have the best of all worlds-
kettlebells, power lifting, body building and beyond. I would
have ordered this book at $100 and been delighted! Thanks
Pavel!”—Bill Bedeck, dragondoor.com review
72
Be as FLEXIBLE as You
Want to Be—FASTER,
SAFER and SOONER
“I can’t say I’ve read many books on flexibility with the wit and clearheaded wisdom I found in
Pavel Tsatsouline’s Relax Into Stretch. Tsatsouline delivers the how-and-why of progressive
techniques for achieving suppleness, from simple yoga stretching to advance neuromuscular
facilitation, without burying the reader in hocus-pocus or scientific jargon. Tsatsouline’s Relax Into
Stretch provides an alternative: straightforward and practical techniques that don’t require a
lifetime to master”. —Fernando Pages Ruiz, Contributing Editor Yoga Journal
“I tell you truly that Relax Into Stretch is superb. Stretching has always been associated with any
serious fitness effort and Tsatsouline’s approach to this old discipline is fresh and unique and
thought provoking. Best of all, this book combines philosophic insight with in-your-face reality as
Pavel shares with the reader ‘drills’ that turn you into what this former Russian Spetznaz instructor
calls ‘ a flexibility mutant’. This book supplies both the road map and the methodology. Don’t ask
to borrow my copy.”
—Marty Gallagher, Columnist, WashingtonPost.com
Relax into Stretch
“Pavel Tsatsouline’s Relax Into Stretch: Instant Flexibility Through Mastering Muscle Tension is a
superbly illustrated, step-by-step guide to achieve physical flexibility of muscle groups and sinews.
Instant Flexibility Through
Relax Into Stretch is very effective and very highly recommended reading for men and women of Mastering Muscle Tension
all ages and physical conditions seeking to enhance their mobility and flexibility as part of an
overall exercise regimen.”—Midwest Book Review Book By Pavel Tsatsouline
Paperback 150 pages 8.5” x 11”
• Own an illustrated guide to the thirty-six • Using the Russian technique of Forced
Over 100 photos and illustrations
most effective techniques for super- Relaxation as your ultimate stretching #B14 $34.95
flexibility weapon
• How the secret of mastering your emotions • How to stretch when injured—faster, safer
can add immediate inches to your stretch ways to heal
• How to wait out your tension—the • Young, old, male, female—learn what
surprising key to greater mobility and a
better stretch
stretches are best for you and what
stretches to avoid
Purchase Pavel’s
• How to fool your reflexes into giving you • Why excessive flexibility can be Relax into Stretch
all the stretch you want
• Why contract-relax stretching is 267%
detrimental to athletic performance—and
how to determine your real flexibility
book and Relax into
more effective than conventional relaxed needs Stretch/Forced
stretching
• How to breathe your way to greater
• Plateau-busting strategies for the
chronically inflexible. Relaxation DVDs as
flexibility a SET and SAVE…
▼
Forced Relaxation
▼
74
The Top Ten RKC
Instructors—by Review 7. Rannoch
Donald
Note: this Top Ten RKC Instructor list is RKC Instructor,
highly volatile and is likely to be quite 21 reviews
different, if you visit our Find a Certified Edinburgh, OT
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Web Site:
The list below shows the rankings at http://www.kettlebellsscotland.com
11:15am CST on December 13, 2007:
8. Will
1. Jason C. Williams
Brown RKC Team Leader,
20 reviews
RKC Team Leader, Malvern, PA
36 reviews United States
Philadephia, PA Email:
United States
Phone: 215 480 5564 will@mainlinekettlebells.com
Email: Web Site: http://www.mainlinekettlebells.com
jason@kettlebellathletics.com
Web Site: http://www.kettlebellathletics.com
9. Timothy
2. David Anderson
Whitley RKC Instructor,
16 reviews
Senior RKC Instructor, Fuquay-Varina, NC
33 reviews United States, 27526
Nashville/ Phone: 919-244-9498
Hermitage, TN Email:
United States, 37076
Email: Email: info@extremetraining.net TAsfitness@earthlink.net
irontamerdave@hotmail.com Web Site: http://www.extremetraining.net Web Site: http://www.TAsfitness.com
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The RKC II
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have begun to advertise their levels of integrity, commitment,
services as kettlebell instructors. teaching skills, leadership and
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risk injury or waste time with John Du Cane at jducane@dragondoor.com for more
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How to GET What You Need Fast
Pavel and Charles Staley’s 2-DVD set The Strength Seminar . . . . . . . . . . . . . . . . . . . . . . .Pages 4–5
Brett Jones’s 2-DVD set Corrective Strategies and Movement Screening . . . . . . . . . . . . . . .Page 7
Gray Cook and Brett Jones’s Secrets of the Hips and Knees 2-DVD set . . . . . . . . . . . . . . . . .Page 9
Andrea Du Cane’s 2-DVD set Working with Special Populations . . . . . . . . . . . . . . . . . . . . . .Page 11
Kenneth Jay’s 2-DVD set Advanced Strength Strategies . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 13
Mark Reifkind’s new 2-DVD set Restoring Lost Physical Function . . . . . . . . . . . . . . . . . . . . .Page 15
Pavel’s bestselling classic Enter the Kettlebell! book/DVD . . . . . . . . . . . . . . . . . . . . . . .Pages 17–20
Dragon Door Russian Kettlebells complete information . . . . . . . . . . . . . . . . . . . . . . . . .Pages 21–26
Dragon Door Russian Reds complete information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 27
Pavel’s More Russian Kettlebell Challenges DVD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 32
Pavel’s From Russia with Tough Love book/DVD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 33
Gray Cook and Brett Jones’s Secrets of Core Training DVD . . . . . . . . . . . . . . . . . . . . . . . . . .Page 34
Tom Corrigan’s KB Fire DVD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 35
Brett Jones’s Kettlebell Basics for Strength Coaches and Trainers DVD . . . . . . . . . . . . . . . .Page 36
Andrea Du Cane’s acclaimed Kettlebell Goddess Workout DVD . . . . . . . . . . . . . . . . . .Pages 37–39
Pavel’s Resilient DVD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 44
Gray Cook and Brett Jones’s Secrets of the Shoulder DVD . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 45
Pavel’s Power to the People! Monthly Subscription Newsletter . . . . . . . . . . . . . . . . . .Pages 46–47
Pavel’s 5-DVD set Beyond Stretching: The Seminar . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pages 48–49
The Ab Pavelizer II . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 50
Pavel’s Bullet-Proof Abs book & Beyond Crunches DVD . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 51
Pavel’s Loaded Stretching DVD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 52
Pavel’s Strength Stretching DVD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 53
Pavel’s Fast and Loose DVD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 54
Pavel’s Naked Warrior book/DVD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pages 55–57
Pavel’s great strength classic Power to the People! book/DVD . . . . . . . . . . . . . . . . . .Pages 60—62
Pavel’s Super Joints for Longevity and Pain-Free Movement book/DVD . . . . . . . . . . .Pages 63–64
Pavel’s bestselling Beyond Bodybuilding book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pages 65—71
Pavel’s Relax into Stretch book/DVD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pages 73—74
Order Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 79