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You are strong or used to be.
You take pride in your all-around physical development—but have precious little time for it.
You are serving your country, raising a family, training for a sport… You have been around too long to be fooled by pop fitness "high intensity" fads.
The Quick and the Deadis designed for an advanced minimalist like you. A culmination of five years of research and experimentation, it distills cutting-edge science to a straightforward protocol of only two basic exercises you mastered years ago: kettlebell swings and power pushups.
Q&D delivers. A highly ranked pro boxer sums up its effects: “I had even greater speed and explosiveness and I was able to maintain this for the whole match… I had gas to sell.”
A military special operator, on the wrong side of 40, reports: “a speed increase in all my powerlifts… pain relief in all of my injuries… an increase in my endurance while doing combatives… increased striking power…”
Q&D can be a minimalist’s stand-alone total training regimen—or be plugged into any athlete’s regimen. It takes only 12–30min, two to three times per week.
Additional benefits may include:
- Increased testosterone
- Decreased cortisol
- Improved heart rate variability
- Reduced body fat
- Improved soft tissue quality
All this without getting "smoked"—because you need energy to fight, work, play, live.
About the Author
Pavel Tsatsouline is a former Soviet Special Forces physical training instructor and Subject Matter Expert to elite US military and law enforcement special operations units. Pavel is the chairman of StrongFirst, a global school of strength offering instructor certifications and user courses in kettlebell, barbell, and bodyweight strength training.
This is Kettlebell Simple & Sinister: Revised & Updated Edition or simply S&S 2.0.
Learn how to use the extreme hand-held gym from the man who started the kettlebell revolution.
Simple & Sinister will physically prepare you for almost anything life could throw at you, from carrying a piano upstairs or holding your own in a street fight.
- Simple & Sinister will forge a fighter's physique because the form must follow the function.
- Simple & Sinister will give you the strength, the stamina, and the suppleness to play any sport recreationally and play it well.
- If you are a serious athlete, Simple & Sinister will serve as a perfect foundation for your sport-specific training.
- If you are a serious lifter, Simple & Sinister will build your strength, rather than interfere with it.
Simple & Sinister will achieve all of the above while leaving you plenty of time and energy to do your duty, your job, practice your sport, and have a life.
Russian kettlebell power to you!
Central to Pavel's new program for explosive muscle gain is the skillful use of double kettlebells. Discover smokers like the Double Clean, classic strength builders like the Double Snatch and Double Press and enjoy the supreme intensity of the Double Clean and Jerk. Like the Breakfast of Champions, consume what's on the Return of the Kettlebell menu and watch yourself grow—and grow!
Chapter 1: The Science of Big
Heresy, but it works! Maverick superstar Vasily Alexeevev snuck this renegade method past the apparatchiks' noses—and packed serious pounds of beef on his grateful students in record time… Page 2
Why the Russian kettlebell beats all comers as the ideal tool for repetition quick lifts… Page 3
Why "fast eccentrics" are now all the rage among serious hypertrophy experts
Understand how to manipulate Z-band streaming for faster muscle growth… Page 4
Shoot from both barrels! How a double whammy of "quick wacks" and "slow squeezes" will leave no muscle untrashed in your quest for explosive growth… Page 5
3 styles of Russian kettlebell training—which one is right for you?… Pages 6–8
Chapter 2: Explode and Grow
This "Smokers' Delight" will jack your heart rate through the roof… Page 11
The best starting position for more powerful—and safer—shoulder contractions… Page 13
The ladies' way to trouble-free Double Cleans… Page 17
Yes, this will build monstrous biceps—but you'll be risking a serious injury… Page 19
Bad idea! Why "scooping" can only hurt your future strength development… Page 20
The difference between anatomical and biomechanical breathing—and which to choose for greater strength development… Page 21
The essential prerequisites for a powerful Double Snatch… Page 22
You MUST employ this secret in the Double Snatch—or risk your back and face… Page 24
Could this method be the best ever upper back and shoulder builder?... Page 26
Employ this little-known method for the ultimate in lateral deltoid development… Page 28
How to correctly perform the Viking Push Press—for way more powerful quads and tris… Page30
The 2 biggest problems a beginner faces with the Push Press—and the perfect solution to both.
The correct grip for optimal explosiveness in the Snatch… Page 33
The essential prerequisite for maximal force transmission in the arms and legs… Page 34
The correct neck position for a truly effective Push Press—and a great way to save your back… Page 36
The 4 major keys to efficient and painless shock absorption
3 important reasons NEVER to raise your heels when push pressing… Page 40
Why it's best to stay "light" with the Viking Push Press… Page 43
Risk being accused of steroid abuse—when you gain like crazy from this ultimate kettlebell lift… Page 46
How to optimize your Clean and Jerk—for inhuman results
4 superb Russian drills to improve your shoulder mobili
And what if we told you, "YOU CAN DO IT without a single supplement, without having to waste your time at a gym and with only a 150 bucks of simple equipment?"
And what if we told you, "With only two exercises for twenty minutes a day, you'll not only be stronger than you've ever been in your life, but you'll have higher energy and better performance in whatever you do?"
And what if we told you, "You can have an instant download of the world's absolutely most effective strength secrets? You can possess exactly the same knowledge that created world-champion athletes—and the strongest bodies of their generation?"
"In my capacity as a leader of Marines, I have to continually balance the matters of mission and training. There is never enough time to train Marines to the standard that exists in a leader's mind. However, if I were to recommend one Physical Training program to develop a Marine's overall strength and fighting capability, it would be one prescribed by Pavel Tsatsouline."Lieutenant Colonel George H. Bristol, USMC, Director, Marine Corp
"Whether you're young or old, a beginner or an elite athlete, training in your room or in the most high tech facility, if there was only one book I could recommend to help you reach your ultimate physical potential, this would be it.
Simple, concise and truly reader friendly, this amazing book contains it all.
Follow its advice and, believe it or not, you'll be stronger and more injury-resistant immediately. I guarantee it. I only wish I'd had a book like this when I first began training. Follow this program for three months and you'll not only be amazed but hooked. It is the ultimate program for "Everyman" AND Woman! I thought I knew a lot with a Ph.D. and 40 years of training experience...but I learned a lot and it's improved my training significantly."--Jim Wright, former editor of Flex magazine.
How to get super strong without training to muscle failure or exhaustion
How to hack into your 'muscle software' and magnify your power and muscle definition
How to get super strong without putting on an ounce of weight
Or how to build massive muscles with a classified Soviet Special Forces workout
Why high rep training to the 'burn' is like a form of rigor mortis—and what it really takes to develop spectacular muscle tone
How to mold your whole body into an off-planet rock with only two exercises
How to increase your bench press by ten pounds overnight
How to get a tremendous workout on the road without any equipment
How to design a world class body in your basement—with $150 worth of basic weights and in twenty minutes a day
How futuristic techniques can squeeze more horsepower out of your body-engine
How to maximize muscular tension for traffic-stopping muscular definition
How to minimize fatigue and get the most out of your strength training
How to ensure high energy after your workout
How to get stronger and harder without getting bigger
Why it's safer to use free weights than machines
How to achieve massive muscles and awesome strength—if that's what you want
What, how and when to eat for maximum gains
How to master the magic of effective exercise variation
The ultimate formula for strength
How to gain beyond your wildest dreams—with less chance of injury
A high intensity, immediate gratification tec
What inspired hundreds of thousands of people to switch to the simple kettlebell as their ultimate fitness tool? What was the original program from which all other kettlebell programs have been developed? You will find the answers in the book that began it all: The Russian Kettlebell Challenge.
Get really, really tough -- with a commando's wiry strength, the explosive agility of a tiger and the stamina of a world-class ironman
Own the single best conditioning tool for killer sports like kickboxing, wrestling, and football
Watch in amazement as high-rep kettlebells let you hack the fat off your meat -- without the dishonor of aerobics and dieting
Kick your fighting system into warp speed with high-rep snatches and clean-and-jerks
Develop steel tendons and ligaments -- with a whiplash power to match
Effortlessly absorb ballistic shocks -- and laugh as you shrug off the hardest hits your opponent can muster
Why high reps have failed you-and the secret sauce that will have your abs tuned for heavy action all day long and at a moment's notice.
Hardstyle breathing-for explosive power and a bullet-proof waist.
The Hardstyle Sit-up-to generate an unbelievable contraction for superior results.
Internal Isometrics-the lost secret behind the old-time physical culturalists' exceptional abdominal strength and development.
The Hardstyle Hanging Leg Raise-the final weapon you must master to channel the power of your every muscle into one devastating surge.
My good friend Pavel is the functionally strongest pound for pound man I have ever measured and studied. This validates his approaches-they are not polluted by current trend, political correctness, financial gain or ego. Listen to his wisdom and you will be stronger and wiser. I did, and I am. -Professor Stuart McGill, author of Ultimate Back Fitness and Performance
You learned your way around the barbell. And made quick gains as a beginner.
Then you moved on to some reliable classic program, like 5×5. You put meat on your bones and pounds on your lifts.
But, finally, you hit the wall. How do you break through it?
Your best move is to find an expert coach to individualize your loads. If that is not an option, this purposefully concise book is your answer. Reload takes one of history’s most successful strength training methodologies and shows you how to customize it—and make it nearly foolproof.
Powerlifting “cycling” was born in the 1970s as a joint Russian-American venture. It produced some of the strongest men in history. Other than the Soviet Olympic weightlifting system of the same vintage, no other method has ever asserted such decisive and lasting dominance on the lifting platform.
At StrongFirst, we enjoy the challenge of polishing the chrome of classic methods. We stand by “cycling” as one of the best ways to build barbell strength. We also recognize that even timeless methods benefit from periodic updates.
Cycling works great for many. But it can fail others by imposing a cookie-cutter rhythm of progression that does not fit the individual athlete. To tackle this pitfall, StrongFirst developed a series of straightforward tests and instructions for you to build your own custom power cycle, while respecting the original cycling system’s spirit and simplicity. Test after test, Reload delivered.
Get your barbell strength blueprint:
• Build a custom power cycle that matches your rate of adaptation—almost guaranteed to prevent undertraining or overtraining.
• Choose your 2 to 5 lifts to get strong in: Squat, Bench Press, Deadlift, Military Press, Barbell Row.
• Select your perfect assistance exercises—or not to remain a minimalist.
• Rinse and repeat…
Barbell power to you!
About the Authors
Fabio Zonin is a former powerlifter and natural bodybuilder. He is a former Master Teacher and member of the Advisory Board for FIF (Italian Federation of Fitness) and a former vice president of the AINBB (Italian Association of Natural Bodybuilding).
Fabio is a Master StrongFirst Instructor and has trained many athletes at national and international level in natural bodybuilding, powerlifting and other sports.
Pavel Tsatsouline is a former Soviet Special Forces physical training instructor and a Subject Matter Expert to elite U.S. military and law enforcement special operations units.
Pavel is the Chairman of StrongFirst, a global school of strength offering instructor certifications and user courses in kettlebell, barbell and bodyweight strength training.
Pavel Tsatsouline’s landmark classic, Power to the People! has helped tens of thousands—be they world-class athletes or basement enthusiasts—achieve and maintain remarkable strength gains, by employing a set of radically effective lifting principles in a scientific manner. Pavel took the guesswork out of strength training and honed in with an elegant simplicity on what really worked to get stronger—and continue getting stronger.
The war on weakness is a war we wage our whole lives. There is no final victory in the quest for extra strength. Only hard-fought gains—born of skill, will, and right knowledge. Losses and set-backs are a constant in this see-saw struggle of adaptation and survival.
Pavel’s great contribution has been to research and identify the proven “battle” strategies that give us the best chance to keep making those strength gains—whatever the odds. And in this, Pavel has succeeded admirably, thanks to his access to the best training secrets not only in the West but in Russia—justly famous for its history of achievement in the world of strength and powerlifting. And thanks to his ability to ground theory in the proof of hard experience and earned results.
In Power to the People Professional, Pavel broadens and deepens this knowledge base to encompass a vast range of little-known but highly effective methods to keep tricking our stubborn bodies into ever-greater strength gains. Some of the chapters are straightforward coverage of “how they do it in Russia”, others represent Pavel’s own original work based on years of research and experimentation.
While elite athletes and powerlifters are those most likely to benefit from the advanced training information contained within Power to the People Professional, there remains a wealth of cutting-edge tips and tactics that intermediate lifters, athletes from various power sports, and power bodybuilders can use to immediately enhance their strength and power.
“This is a graduate program in getting strong. If the RKC is the "School of Strength," this is the special ops class. Honestly, just pick the book up and pop open a chapter. Here are the programs, the thought process, and the actual systems used to produce stunning lifts in the three powerlifts.
I cannot recommend this book highly enough. As my "Must Have" collection of books spirals higher each year, I am comfortable in saying that this book will quietly show the door to one or two of the books on my previous lists. It is that good.”—Dan John, author of Never Let Go
“Intelligent intensity and total dedication along with stimulating variety is the theme among numerous training strategies featured in Pavel’s new Power to the People Professional. Top notch Russian powerlifters, exacting coaches, and meticulous research studies point to strength building schemes that absolutely PRODUCE!
Since an original Russian all-rounder, George “the Lion” Hackenschmidt, established long-standing weightlifting records at the turn of LAST century, Pavel’s latest compendium of Soviet methods is way past due!
Learn to freely borrow from the diversity of detailed systems discussed, and delight to the insight behind their creators’ mindsets. Then set aside Pavel’s Professional, head directly to the gym with extreme motivation, and follow the lessons toward suggested serious GRINDING!”—John McKean, Former I.A.W.A.