The Quick and the Dead: Total Training for the Advanced Minimalist Livres audio Audible – Version intégrale
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 Dead is 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 12-30 minutes, 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.
Détails sur le produit
|Durée||2 heures et 41 minutes|
|Date de publication sur Audible.fr||23 août 2019|
|Type de programme||Livre audio|
|Classement des meilleures ventes d'Amazon|| 22,680 en Livres audio Audible & Originals (Voir les 100 premiers en Livres audio Audible & Originals) |
85 en Exercice et forme physique
221 en Sports et loisirs
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Meilleures évaluations de France
Un problème s'est produit lors du filtrage des commentaires. Veuillez réessayer ultérieurement.
Pour ceux qui en sont là, c'est un excellent programme pour entraîner la puissance, en peu de temps avec un minimum d'équipement.
J'ai suivi le programme de snatch (sous son ancien nom Plan 044C) alors que je devais rester à l'hotel toutes les semaines. Je n'ai eu besoin que d'un kettlebell de 24kg et de moins de 20 minutes par session, tout en étant capable de continuer à travailler la force les autres jours.
Le résultat : un snatch test assez facile (100 répétitions en un peu plus de 4 minutes, avec un kettlebell de 20kg, en pesant 65kg). Si ce n'est pas là un programme efficace ET efficient !
Le livre est très bien organisé et explique les pourquoi, quoi et comment. La science est digeste et les références sont fournies pour ceux qui veulent creuser un peu plus.
Une grande oeuvre de plus de Pavel.
Vraiment minimaliste comme programme pour développer sa puissance au maximum. Vous aurez "seulement" besoin d'un Kettlebell.
Au sommaire, 2 programme:
-push up + swing: chaque séance dure entre 12 et 30 minutes.
-ou le programme KB snatch: la seance dure entre 8 et 20 minutes.
Les séances durent au final très peu de temps dans une journée, et doivent être pratiquées entre 2 et 3 fois dans la semaine.
Étant père de famille, pratiquant de JJB/grappling et travaillant à plein temps je peux vous dire qu'il est même facile d'insérer quelques séances dans votre semaine chargée et d'en tirer tous les bénéfices de cet entraînement minimaliste.
Donc maintenant, plus d'excuses et foncez.
Je vais terminer ce commentaire par ma citation préférée du livre "ne vous entrainez pas comme un athlete, entrainez-vous comme un guerrier".
Then the heart the programme which is fairly simple.
then the practice and after a 1st 4-weeks cycle I feel stronger. As a swimmer I see a difference in the water.
This GPP is now part of my overall training routine
Meilleurs commentaires provenant d’autres pays
The point about the pitfalls of HITT is well taken as he explains the damage of destroying yourself in workouts. The bottom line is that we are the only mammals who have to add extra exercise into our lifestyle to actually offset our lifestyle! Therefore we should add it in such a way that does not leave us totally exhausted , injured and obsessive.
Some people feel Pavel has lost his distinctive style, but it is still there - you do not need to know what the 'A' in ATP stands for - but there is more concern to support the system with science rather than diktat. Nevertheless, the book is quite lean; there are none of the full-page ads and excessively large margins that used to pad out his Dragon Door books.
I found the science, such as it was, interesting. But, as always, it leaves me with questions:
how this integrates with his other work, esp. where they appear to contradict;
Pavel says this can be used before other types of training, as a form of power warm-up, it would be interesting to explore that;
this book contains only two templates from Strong Endurance, what of the many others? (I know that Pavel runs seminars and can't just give all this away, but some of us may never attend a seminar and would, nevertheless, like to know more.
Why, then, have I been so disloyal as to remove a star?
Firstly, the summary section only repeats what has already been said without adding any more or really condensing or summarising the material.
Secondly, although Pavel is to be commended for adding footnotes and some reference to his sources, his endnotes only refer to those sources by surname and date - which he has already done in the main text.
The normal practice in text books, if sources are referred to in this way, is to provide a Bibliography giving the full title and author's name, publisher and date of publication, so that the reader can see what "Tsatsouline, 2019" for example, refers to. This applies even if the sources are out of print, unobtainable or written in Russian. A name and date is not enough.
The author could, of course, write a popular text without any citations or references - but choosing to cite or refer to sources and to provide names and dates of those sources means also accepting the need to support those citations.
The book falls between two stools.
Nevertheless, this is another valuable addition to any serious trainee's library.
My biggest criticism is regarding Pavel's advice on how to approach the fact that treating left and right sided snatches as seperate exercises and always starting with the non-dominant hand leads to some sessions where the non-dominant will do one more round: "Try not to worry about it."
Here, Pavel prooves to be a very poor judge of my character indeed, because I do worry about it. Even as I watch my deep sleep percentage, grip strength and endurance improve, a small part of my mind is occupied worrying that my stronger side is occasionally being short-changed on snatches. Such is life.
I’m experienced in training and am a Professional Boxing & Kickboxing Coach, and have been a Full-Time Gym Owner for the past 30 years.
This year I wanted a minimalist training schedule for myself, so after a few weeks of research and studying Pavel Tsatsouline methods in this book, I knew that this would be a good fit for me.
I originally brought Pavel’s first book ‘Enter the Kettlebell’ back in 2004, so knew about him and his straight forward methods.
What I really like is his no nonsense approach to training, because the fitness industry is full of fads & gadgets which promise a lot, but the Q&D book has a lot of interesting data which is backed up by results. This book isn’t for someone who is constantly looking for that next fad or trend, because you’ll soon get bored!
I find my 3 x ‘Q&D’ Practice Sessions per week almost meditative and afterwards I feel recharged.
As a Coach it’s very easy to put your own spin on someone else’s programme, and I’ve been guilty of doing this myself in the past, by tweaking sessions, however with this I’ve not done that, this timeI’ve treated Pavel’s words as gospel, and that he’s my Coach and I’ll do what he says to the letter!
Results wise I’ve lost body fat, feel a lot stronger, and my dead hang Pull-up’s have increased when I did some the other day, and I don’t feel run down or beaten up by the end of the week, which is usually the case when I’m following a strict Training Programme.
As a older athlete, I’m turning 50 in a few weeks, the ‘Q&D’ Protocol is really good, I’ve had over 100 Competitive Kickboxing & Boxing Bouts, Ran Marathons, Ultra Marathons, Done numerous Extreme Mountain/Fell Running Events, Triathlons, and many other fitness based events etc, and I’ve got a lot of wear & tear on my body from over 30 years of competing. But this programme is perfect and doesn’t add to that wear & tear, it’s all about quality over quantity, and I would recommend anyone to give it a go!
Many thanks Pavel for such a great book & training schedule!