Pavel tsatsouline, founder of strongfirst, southern california tsatsouline is a former physical trainer and drill instructor with the spetsnaz, the soviet special forces, and current civilian trainer and consultant with the us marine corps, us department of energy and elite units of us marshals and swat teams. I went from 5 to 10 pullups in one week, re p o rted 235pound chris rubio, rkc, on the forum. The russian bear another effective high volume program is the russian bear program i learned from pavel tsatsouline. In the book, he talked about how important it is for the neurological groove to fire in a certain sequence and intensity. Build serious strength and improve overall conditioning with this fiveweek kettlebell workout courtesy of pavel tsatsouline. In his original kettlebell book, pavel tsatsouline talks about a program maximum and a program minimum. You can listen to the entire episode here or stream it below. By pavel tsatsouline chairman posted on october 1, 20. Pavel tsatsouline introduced me to the idea of the russian fighters pull up program. Regardless, i wanted to share it with you and give you my two cents on what.
Pavel tsatsouline has 31 books on goodreads with 18711 ratings. For programming, i always use pavel tsatsouline s russian fighter program. Pavel tsatsouline on gtg, optimal rep count and rest duration for strength by strongfirst. The 5x5x5 workout program was developed by pavel tsatsouline to train soviet special forces personnel and is discussed in his book, beyond bodybuilding. Pavel tsatsouline on the science of strength and the art. You are welcome to share up to 50% of the below transcript on your own site or. Pavel tsatsouline reveals an authentically russian approach to physical fitness. The program that nearly doubled my max pullups strongfirst. Top articles and videos about paveltsatsouline on pocket.
Theres a multitude of ways to focus on the deadlift. Jason referenced the fighter pullup program, a plan by an unknown russian author i wrote about a decade ago. Greasing the groove is a strength training method popularized by russian fitness author and coach, pavel tsatsouline, in which you practice a specific exercise several times a day, several days per week, at a submaximal intensity, without training to muscular fatigue. When it comes to high volume training, many trainees make the mistake of picking the wrong exercises. The naked warrior more gtg testimonials 8week gtg pullup results from. For total beginners, here are a few ways to get better at pullups. How to grease the groove and exercise easy the atlantic. Books by pavel tsatsouline author of kettlebell simple. An unexpected assistance exercise for achieving a onearm pull up. It employs his mind over muscle protocol to help hardgainers build muscle mass. A video of my results after completing the pavel fighter pull up program. Pavel tsatsouline on the science of strength and the art of. Martial power in the real worldone false move, one weak strike, one slow response and youre dead meat.
You are on the soviet territory, and you are becoming a better man. The program minimum has it roots with the russian communist coup. Jan 15, 2015 pavel tsatsouline is chairman of strongfirst, inc. My journey on pavels russian bear routine how i gained 5kg of mass and put on 15kg on my deadlift in less than one month acknowledgements my dad, for working hard in order for me to be able to afford a gym membership and pay for the gigantic amount of food i consumed. In the 1980s, he was a physicaltraining instructor for spetnaz, the elite soviet specialforces units. Why would this guy write and why would anyone buy a book about bodybuilding from a guy who shamelessly puts down bodybuilders.
Pavel tsatsouline is the unique thinker who instead of looking at strength as just a function of muscle mass, spread the idea that strength is. He pointed me in the direction of pavels fighter pullup program this program was designed by an unknown russian author. These two are titans of strength training which you will find all over the internet with different pieces of advice. Jan 26, 2015 lets say that youre doing kettlebell exercises, and suddenly, you go out and test yourself at something youve not been practicing, and it turns out you can do more pull ups, you can walk with a heavier weight much faster, you can lift a heavier weight off the ground. Pavel tsatsouline pavel is a huge fan of simple but tough workouts. A good question came up on the strongfirst forum about the inclusion of something into the 40 day program. If you do it the ladder way you may get something like that. Pavel tsatsouline on the tim ferriss show transcript the. How a young lady went from zero to 10 pullupsthen 30,000. Pavel fighter pull up program sistas of strength fitness. Once purchased, this video is downloadable as well. Six days per week youll perform 5 sets of pull ups using a very specific rep scheme. Rest a few days and test the new max number of pullups.
Today i am able to crank out around 15 pull ups without anyone pointing a gun at me or in any other extreme way encourages me to do any more reps. I thought i had no place to do pull ups so i improvised a lot of pull exercises like doing rows with a towel and my feet cause every broomstick i tried just broke, did push ups against the wall almost horizontal. A word on push ups for reasons other than getting buff or becoming one of the few good men. The fighter pullup program by pavel tsatsouline the pull. I perform sets of 5 in the standard prescribed by pavel tsatsouline in power to the people. I first met pavel a few years ago at a course in minneapolis. All content included on our site, such as text, images, digital downloads and other, is the property of its content suppliers and protected by us and international. He actually had a quote in his book bodybuilding is the worst thing to happen to strength training. I did pavels 3rm fighter pullup and this is my attempt at it. Brett mckay decided he wanted to be able to do more pull ups.
Apr 04, 2015 pavel tsatsouline on gtg, optimal rep count and rest duration for strength. Pavel tsatsouline on gtg, optimal rep count and rest duration. Tactical athlete pullup system video digital video tactical. As a 66 255 pound dude that works out quite a bit, i have never been able to rip off 1015 strict form pullups. Stretching is without question the definitive text on the subject. Pavel tsatsouline and the deadlift starting strength. A former soviet special forces physical training instructor, pavel became a subject matter expert to the elite of us military and law enforcement, including the marine corps, the secret service, and. He pointed me in the direction of pavel s fighter pull up program this program was designed by an unknown russian author. I did pavels 3rm fighter pullup program my results. The only official and authorized social media account for pavel tsatsouline. Explosive kettlebell training for explosive muscle gains. Pavel tsatsouline, is a former soviet special forces physical training instructor, who helped dragon door publications initiate the modern kettlebell movement.
Pavel revisited ashley jones international strength coach a few years ago now, pavel tsatsouline authored a program for a strong powerful core using the following 3 5 formula. Pavel revisited ashley jones international strength coach. Whether pavel did it is hard to tell and i am not motivated enough to search the biographies of the old timers presented in his books. Pavel tsatsouline swung into prominence on the rounded handle of the kettlebell back in 2001, with the release of his training manual the russian kettlebell challenge. Anyway, i would be happy with 2025 for now since i have been stuck at 1011 for a long time. I swear to good when schools over i am going to ammass the largest library around, until then, i need it for free. My pull ups have always felt really, really difficult and have never got above 10 for very long at all. He shows how anyone, by learning to contract their muscles harder, can build up incredible levels of strength without gaining an ounce of weight. Pavel tsatsouline and greasing the groove grease the groove is a style of training that was developed by legendary spetsnaz trainer pavel tsatsouline. Weve already discussed how to increase your pushup numbers using the nasa pushup program and today i am going to focus on pullups. Brett mckay decided he wanted to be able to do more pullups. Lets say that youre doing kettlebell exercises, and suddenly, you go out and test yourself at something youve not been practicing, and it turns out you can do more pullups, you can walk with a heavier weight much faster, you can lift a heavier weight off the ground.
Here is a powerful russian pullup program adaptable to any level of ability. In which pavel tsatsouline gives you the most epic introduction to an exercise video, ever. In his first book, he literally bombed on machines, pump training, sarcoplasmic hypertrophy, and a number of other bodybuilding topics. Just completed pavel tsatsoulines fighter pullup program. Pavel is now a subject matter expert to the us marine corps, the us secret service, and the us navy seals. Pavel tsatsouline on the tim ferriss show transcript. When i did ladders for pull ups using the lmh method of etk, i would add a rung to all three days of the. The silhouette of a man doing a pullup on a beach in the philippines. With that said can any of you guys give me a hand with where i can download some info on both 5x5 training and pavel tsatsouline. For the pull up, the ab wheel gives you the same feeling that you want when you perform on the bar. Whatever your current workout program, just download pavels s t rength.
What exercises can i do that will help me do pullups. And im sure he can fight but dont think taking on a bodybuildertype that. Pavel and andy boltons their new book deadlift dynamite. In other words youve done ten more reps you would not be able to do it you followed the classic 3 sets to failure approach. The way i structured my take on the fighter program was to do 5 pull ups, rest 1 minute, 4 pull ups and so on. I wouldnt say this pull up training program is fighterspecific, and thus, only reserved for fighters and other fullcontact athletes. I will have increase the weight with each workout while cycling the weight overall. Jun 06, 2017 5 secrets from pavel tsatsouline and jim wendler to make you stronger. It has been practiced for decades by russianand formerly sovietsoldiers, and more recently has become popular among members of the american military as a way of practicing push ups and pull ups in preparation for physical fitness. Start off by doing ahard set of five on an exercise.
The ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. Enter the kettlebell is a great starting point for anyone new to kettlebell training, this is a 12. Of course, simple doesnt necessarily have anything to do with easy. Ebook pavels kettlebell training system the shortcut to extreme.
Dre, dragon door, john du cane, one arm pushups, pavel tsatsouline. I think he knows his way around a fight just read his book before giving thoughts on a author after reading some guy on a internet paraphrase what he saysquote i dont really care what he was or is. Pavel tsatsouline introduced the russian kettlebell to the west in 1998 and started the kettlebell revolution. Pavel tsatsouline, founder and chairman of strongfirst, inc. The prescribes regimen requires that you say no to any other upperbody work with the exception of pullups or chinups. Theres another program called drop and give me 100 in the same article thats alot like the other one only a bit harder. A word on pushups for reasons other than getting buff or becoming one of the few good men. Pavel tsatsouline more russian kettlebell challenges 2003. Using this program i nearly doubled my max pull ups. Currently back down to 5 and they feel bloody hard. Pavel tsatsouline s drop and give me 100 push up program each link is a differnet page and they are in order. He was a great part of my lifting career because of his large internet presence. The soviet weightlifting systems from the 1960s up to 1990 were known for breaking many world records, as well as for creating athletes with longevity. Wait five minutes after the first set and do another set of five with 90% of the.
So, instead of doing a pull up workout, youre doing pull ups everyday or. The original 3 to 5 method for maximal gains in very little. Alternate approach to synaptic facilitation delivers more volume in less time. The most effective way to take advantage of high volume training is to focus on compound exercises such as deadlifts, squats, bench presses, rows, pullups, dips, power cleans and military presses. The tactical athlete pullup system dvd will teach you how to pull your own weight and then some.
Six days per week youll perform 5 sets of pullups using a very specific rep scheme. I had only recently rekindled my interest in strength training after a yearlong hiatus to study meditation and learn how to teach it to others, and was looking to get back into it. Pavel tsatsouline, master of sports a former soviet special forces physical training instructor who has been called the modern king of kettlebells for. Pick a weight that you could do six to seven times with good form and stop at five reps. Therefore, you must select exercises that are a little more advanced beyond push ups and sit ups instead of pushups, try hand stand pushups or 1 arm pushups. One of my swat cowboys worked up to forty consecutive pull ups with this technique.
Explosive kettlebell training for explosive muscle gains pavel tsatsouline on. Pavel tsatsouline is known for creating the phrase greasing the groove in his book power to the people. Pavel is a former soviet special forces physical training instructor and the author of the. Comrade, the kettlebell, has been instrumental in weeding out weakness out of the russian gene pool, and now youre next. Below youll find the complete, unedited transcript of my interview with pavel tsatsouline on the tim ferriss show. They are required to perform 18 dead hang pull ups wearing a 10kilo 22 pound bulletproof vest. Its a multiweek program that involves sneaking up on reps. Russian strength training secrets for every american paperback. Pavel is regarded as one of the premier strength authorities in the world today, having created the firstever kettlebell instructor certification system and being the author of the. See video below instead of chinups, try muscle ups.
At least once a week or more we went for 100 reps on the pull ups, bard dips, and push ups. If i recall correctly, the world record is near the hundreds so i dont think it should be impossible. Pavel tsatsouline, the author of the naked warrior. I wouldnt say this pullup training program is fighterspecific, and thus, only reserved for fighters and other fullcontact athletes. But the title does make it somewhat appealing to the tough guy crowd. It is the soviet special forces favorite for upping strength endurance. I was listening to a podcast interview of weight trainer pavel tsatsouline, and while i thought most of his basic ideas were pretty consistent with what ive learned with starting strength, when he was asked which lift he would recommend if a person could only ever do one lift, he strongly recommended the deadlift. I set a goal to be able to do twelve pull ups after completing the program in thirty days. You are welcome to share up to 50% of the below transcript on your own site or social, as long as you. The template from power to the people, and, the program minimum. Do sit ups, push ups, flutter kicks, and then pull ups.
Pass the navy seals test using pavel tsatsoulines pullup. Jul 23, 2015 pavel tsatsouline more russian kettlebell challenges 2003 matheus f. Download ebook pdf beyond stretching pavel tsatsouline learn the complete joint mobility training program, a russian system for. I continue to be a huge fan of pavels two do this workouts. If there is a secret to pull ups, it is to show up with an amazing set of abs. When i think back to our workouts in college on the pole vaulting team, it was brutally simple. Pavel tsatsouline translated the soviet literature and training methods, and in doing so, found that wavy patterns of volume and intensity were some of the keys to the soviets dominance and. Master the secrets of the superstrong using bodyweight exercises only by pavel tsatsouline in djvu, doc, epub download ebook.
Pavels pullup pushup ladder crank more using old school soviet special forces methods i wanted you to check out this method aka pavels grease the groove of how to crank out more pushups and pullups and set a new personal record pr. Please join this discussion about pavel tsatsoulines drop and give me 100 push up program. Calculate max for push ups, sit ups, pull ups, and flutter kicks, and maybe even squats or jumping squats. Pass the navy seals test using pavel tsatsoulines pullup ladders. The prescribes regimen requires that you say no to any other upperbody work with the exception of pull ups or chin ups. I did a max test on the first day where i managed three pullups so i went with the 3rm program. But today, this nowcommon iron ball only forms part of his prolific body of work. Today was day 5 for me and im finally to the point to where i feel i can do much more than what i did in my test and i cant wait to test myself again. Rest a few days and test the new max number of pull ups. How to grease the groove for more pull ups bar brothers. Pavel tsatsouline on the science of strength and the art of physical. Ebook fitness pavel tsatsouline naked warrior 218pgs.
In a nutshell, what pavel focuses on is picking 5 different overallbody exercises, say. Pavel tsatsouline is a former soviet special forces physical training instructor. Pavel tsatsouline introduced me to the idea of the russian fighters pullup program. It occurred to me as i was answering this question that we are at the tenyear anniversary of when i first discovered this program. Pavel tsatsoulines drop and give me 100 push up program.
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