Pavel Tsatsouline – KETTLEBELLS STRONGFIRST Get Into Your Best Fighting Shape
Arichive : Pavel Tsatsouline – KETTLEBELLS STRONGFIRST Get Into Your Best Fighting Shape
The Russian kettlebell is the answer to all your strength and conditioning questions—when wielded skillfully and with expert programming by #1 authority Pavel Tsatsouline!-PRODUCT INCLUDES VIDEO & E-BOOK
The Swing—for “hips and grips”
The Get-Up—“No-one could hold me down” plus bullet-proof shoulders
The Clean-and-Jerk—for ruthless endurance
Russian AGT programming—the gold medal alternative to mindless “smokers”
What Will You Learn?
You do not have to be a fighter to train like one.
Elite fighters are known for their explosive power, crushing grip, bullet-proof abs, ruthless endurance, and single digit bodyfat. Only one training tool can deliver it all in one tight package
—the Russian kettlebell.
We invited the #1 expert, Pavel Tsatsouline who started the kettlebell revolution, to design an aggressive minimalist program for our black belts—and now we make it available to you.
Learn the highest yield exercises and revolutionary programming:
The Swing—develop powerful glutes and incinerate fat
The Get-Up—build resilient shoulders and bullet-proof abs
The Clean-and-Jerk—mold a rugged back and legs that never quit
Gold medal Russian anti-glycolytic programming—unlike anything you have seen
Get more from your training than you give—increase your energy instead of draining it with “metcons” and “smokers”
“Plug-and-play”—waste no mental bandwidth deciding what to do today
Kettlebells StrongFirst. Get ready for the fights of your life.
VOLUME 1
INTRODUCTION
A 50,000′ VIEW OF STRENGTH AND CONDITIONING:GPP VS. SSP;SPPI AND SPP2
WHY KETTLEBELLS
PART I: BEGINNER TO INTERMEDIATE
BREATH MASTERY
POWER BREATHING
“BREATHING BEHIND THE SHIELD”
FRACTIONAL BREATHING FOR SWINGS AND EMERGENCY RECOVERY
“DARTH VADER BREATHING”
TALK TEST
ALWAYS LOADED: KETTLEBELL TRAINING SAFETY
GOBLET SQUAT
DEADLIFT
STRONGFIRST BRIDGE
HIP HINGE
SHORT STOP DRILL
“FAST & LOOSE”
VOLUME 2
TOWEL SWING
TWO-ARM SWING
ONE-ARM SWING
HAND-TO-HAND
GET-UP
GET-UP WITH SHOULDER ROTATIONS
GET-UP WITH PRESSES
BASIC TRAINING PRINCIPLES AND KEY POINTS
STRENGTH IS THE MASTER QUALITY
STRENGTH, ENDURANCE, AND OTHER PHYSICAL QUALITIES ARE SKILLS
LIFT HEAVY, NOT HARD
AEROBIC ENDURANCE IS SUPERIOR TO ACID TOLERANCE. ENTER “STRENGTH AEROBICS”
UNDERSTAND THE DIFFERENCE BETWEEN TRAINING AND PEAKING
VARIETY IS OVERRATED
VOLUME 3
PROGRAMMING: FROM BEGINNER TO ADVANCE
WHAT IF I AM NOT A GRAPPLER?
SINGLE CLEAN
DOUBLE CLEAN
DOUBLE FRONT SQUAT
OVERHEAD MOBILITY AND STABILITY
DOUBLE MILITARY PRESS
RIB GRAB
BRETTZEL
PULLUP BAR DRILLS
LOCKOUT STRETCH WITH ONE OR TWO KETTLEBELLS
PUSH PRESS
SINGLE LONG PUSH PRESS
SINGLE PUSH PRESS
DOUBLE LONG PUSH PRESS
DOUBLE PUSH PRESS
SINGLE JERK
SINGLE LONG CYCLE
DOUBLE JERK
DOUBLE LONG CYCLE
