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Rise of the Kettlebell Nation

K ettlebells are exerting their power as a
magnificent tool to transform physical training.
Pavels The Naked Warrior
Reaches #1 on Amazons Mind, Dragon Door Publications presents
When a product delivers with the punching Body & Health Bestseller list#2
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Results conquer empty claims and false A well-deserved congratulations to our main
posturing. Kettlebell results have run roughshod man Pavel for reaching the #2 Bestseller spot last Publisher & Editor-in-Chief
over the squealing sissies of the traditional month, May, on Amazon and achieving the #1 John Du Cane
fitness industry. The word is out, the kettlebell bestseller ranking on Amazons Mind, Body &
nation is rising and spreading. Embraced first by Health Bestseller list. A fantastic Editorial
hardened military/LOE types, elite athletes and accomplishment! Senior Fitness Editor
physical high-achievers, kettlebells are now Pavel Tsatsouline
eagerly sought out by an astounding variety of
Senior Nutrition Editor
active folk. The kettlebells startling ability to
annihilate unwanted fat and slap on hunks of Ori Hofmekler
dense, tough musclewhile ratcheting up Editorial Assistant
performance to unprecedented peakshas had Dennis Armstrong
the formerly most skeptical bow to the inevitable.
Contributors
So in this third issue of Hard-Style, we plot the Mike Mahler, Robert Lawrence, Nathanael
rise and spread of the kettlebell nation by Morrison, Brett Jones
focusing on four key areas of the kettlebells
explosive growth: the military, athletics,
mainstream fitness clubs and the die-hard Art Direction & Design
dumbell/barbell crowd. Derek Brigham

Read Rob Lawrences fascinating interview Internet Architect

with Anthony Diluglio, whose highly successful
Punch! Program is hammering a gaping hole in
the formerly flaccid world of traditional fitness
gyms. (See pages 2021.)
Hear from Ssgt Nathanael Morrison, of the
USAF Pararescue why kettlebells are the training-
tool-of-choice for spec ops and other military.
(See pages 2627.)
Read standout trainer Mike Mahlers insightful
article on the amazing benefits of kettlebells for
athletes. (See pages 1011.) And get hardman
Brett Jones take on the dynamics of kettlebells
over barbell work.
James McConnell,
webmaster@dragondoor.com
Dragon Door Corporate
If you havent already checked out The Naked Customer Service
Warrior and its companion DVD, if you havent Dennis Armstrong, Tammy Drury, call
already significantly improved your strength, 651-487-2180, support@dragondoor.com
dont hate yourself for missing out. Get it today!
Orders & Customer Service on
By the way, we are still plotting a Kettlebell Orders: call 1-800-899-5111
Convention in Las Vegas for early next year. We
will keep you posted.
Dragon Door Publications
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Interested in being a leader in the kettlebell Dragon Door Publications

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Challenge Certification, hailed by many experts Publisher
as the premier physical training of any kind
available in the United States. (See page 13 for
more information.)

2
 By Pavel

ISOMETRICS:
IRON FOSSIL OR SECRET WEAPON?
S cientists dabbled with isometrics, or muscle contractions against stationary objects, as far back as the 1920s.
Then in 1953 German scientists Hettinger and Mller shook the muscle world with their study that concluded that
you can add 5% to your strength a week by pushing or pulling against a stationary object once a day. Just once,
only for six seconds, and at mere two thirds of a max effort!

Weightlifters and martial artists quickly jumped on the bandwagon. The former pushed and pulled empty bars
against power rack pins; the latter tried to tear their black belts apart and pushed through walls with backfists.

Enter the Dragon. point of view. The extent of muscle hypertrophy the Russian Special Ops videos you can see an
depends on the training protocol. Recent studies obvious improvement in a professional kickboxers
But isos went out of fashion around the time of have registered respectable muscle growth from kicks and cage fighters punches after just two days.

What are the

Bruce Lees mysterious death, for reasons that had isometrics. For instance, Garfinkel & Cafarelli
nothing to do with the effectiveness of this (1992) found a 14.6% increase in the cross-section

disadvantages of
ingeniously simple method: the emergence of of the knee extensors following eight weeks of
anabolic steroidsand the seep of flakiness and isometric training. Increasing the duration of the

isometrics?
trendiness into the fitness world. contractions to a minute and longer, as explained
below, is likely to yield even greater muscle gains
It is time to bring this secret weapon back. if you need them.

Why isometrics?
Prof. Verkhoshansky (1977) lists the six
advantages of isometrics, slightly paraphrased
below.
1. Accessibility of isometrics to everyone.
Although certain sport-specific applications of
isometrics require specialized equipment such as
power racks, generally you can manage with such
mundane items as a wall, rope, stick, doorway, or
chair.
2. The ability to train any muscle at very precise
angles.
A great benefit when you are trying to overcome
a sticking point in a lift.
5. The ability to maintain high levels of speed-
strength during important competitions due to the
fact that isometrics expend a lot less time and
energy than lifting weights.
6. Great for improving and fixing athletic
technique.
Quoting Prof. Verkhoshansky, isometrics offer
A better opportunity to memorize the proper
positions visually and kinesthetically than the
dynamic mode. This makes the isometric method
especially valuable for teaching and mistake
correction.
I shall extrapolate on this subtle but extremely
important point. Let us use the military press as an
example. In order to put up the heaviest weight
safely you need to wedge yourself between the
barbell and the ground, every muscle tight. It is not
Suren Bogdasarov (1991), the coach of Russian
weightlifting legend Yuri Vlasov, lists three
drawbacks of isometrics. First, they are counter-
indicated for people with high blood pressure and
heart problems. Second, your muscles could lose
their elasticity. The solution is simple: massage your
muscles and shake them to relax between sets.
Third, it is easy to lose your sense of exertion.
Bogdasarov recommends varying the intensity of
isometric contractions to address this problem, for
instance an easy set followed by an all-out set.
Prof. Alexey Medvedev (1986) urges caution in
applying isometric exercises to children and
teenagers. He also warns that strength development
plateaus after six to eight weeks of isometric
training. This is not a problem as you are not
supposed to train isometrically full time anyway.
Go iso for a month or two, then go back to your
regular strength training. Summer is the ideal time
for an isometric only routine.

3. Great efficiency.
In the words of Prof. Yuri Verkhoshansky
himself, a ten minute session of isometric
tensions in specially selected exercises will replace a
tiring one hour of weight training.
4. Insignificant muscle and bodyweight gains
when compared to dynamic exercises.
This may or may not be an advantage from your
an easy skill to learn with a live weight but a piece
of cake with isometrics. Stand inside a doorway, on
a stool if necessary, put your hands up against the
molding, and press. You will naturally tense up
your legs and waist. Remember that feeling when
you press a barbell.
The wedge is just as effective for quick moves. I
use it to improve my military and law enforcement
clients striking technique and power. On my
Martial Power: Hard Hitting Combat Secrets from
How often?
Scientists disagree on a lot of things but not on
the frequency of isometric training: daily training is
ideal (Atha, 1981). It does not mean that you
cannot train less frequently; you just will not gain as
much. According to Hettinger (1961), training
every other day delivers only 80% of the strength
gains of daily training and training once a week
yields only 40%.

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 Super-Long Isometric Contractions
Steve Justa: they made my muscles dense and super efficient
Interestingly, scientists do not appear to
have interest in studying very long
isometric contractions for strength and
muscle growth.
We have learned that two factors are
important:
1) total time under tension;
How much?
According to Verkshoshansky (1977), the
duration of a contraction is more important than
the contractions intensity. McDonagh & Davis
(1984) reviewed a number of studies of isometric
strength training and concluded that the total time
under tension, or the time of the combined
contractions (e.g., 3 sets x 10 sec = 30 sec or 10 sets
x 3 sec = 30 sec), is the loading variable of primary
importance in isometric strength and muscle
training.
Muscle tension impedes the blood flow and traps
various growth factors. According to Smith et al.
(1995), the muscle cells longer exposure to these
substances supposedly stimulates their growth. It
appears that you should favor more contractions if
you emphasize strength and longer contractions if
you stress mass gains.
How hard?
Surprisingly, all-out effort does not seem
necessary for all-out gains. Hettinger (1961) and
Medvedev (1986) recommended 40-50% of
perceived max efforts. Incidentally, capillaries do
not get completely shut until the intensity of the
contraction reaches 50% max. Recall that this
blood occlusion is important for bathing the muscle
in its metabolites for growth.
Be clear that 50% intensity does not refer to
trying half of your best throughout the set. It means
you start out with 50% of your max strength and
hold it. As you get tired, you will be working
harder and harder to maintain that level of force.
Just like lifting a 50% 1RM weight for reps.
At what angles?
Strength gains were thought to be highly joint
angle specific, that is limited to the position at
which you train (Gardner, 1963). A new generation
of scientists realized that while most gains indeed
occur at the specific training angles, there is a
transfer to untrained angles as well. In fact, most
carryover of strength takes place in the range of
plus-minus twenty degrees from the exercised angle
(Knapik, Mawdsley & Ramos, 1983).
Traditionally, isometric exercises are done in
three positions: near the bottom of the movement,
in the middle, and near the top. In the case of the
military press, you would press the bar off your
4
2) continuous time under tension that is
high enough to occlude the blood flow.
It seems logical to experiment with a
contraction that is just intense enough to
occlude the blood flow (about 50%) and
holding it for as long as possible, isnt it?
If you look at the so-called Rohmert curve
clavicles, at your eye level (the typical sticking
point), and a couple of inches short of the lockout.
If you are short on time, just work the stretched
position. In a Russian study by Zatsiorsky &
Raitsin (1974) the subjects who isometrically
trained the stretched position improved their full
squat poundage 50% more than those who did
their isos near the lockout. In other words, if you
have time to work only one position, make it near
the start of the movement.
Another reason to emphasize the stretched
position is flexibility. Isometric contractions of
shortened muscles have been known to reduce
flexibility. Stretch isos, on the other hand, happen
to be on top of the list of most effective stretching
techniques (refer to my book Relax into Stretch).
If you have time to work two positions, work the
stretched position and your sticking point.
How should I breathe?
Do not hold your breath. Breathe shallow while
keeping your abs hard. I have heard a great
expression to describe this type of breathing from
Uechi-ryu karate practitioners: breathe behind the
shield.
Power breathing is an option if you practice very
brief, 1-3 sec, contractions.
How many exercises
should I do?
You have choices. If your main focus is strength
you will do fewer exercises with more sets. For
instance, powerlifting coach Louie Simmons
recommends an isometric bench press program
consisting of three to four sets per position for the
total of six positions. Needless to say, after twenty
some sets you will be in no mood to do much else.
If you are after all-purpose strength a variety of
exercises with fewer contractions per exercise are in
order. Bogdasarovs (1991) routine, popular among
Russian martial artists, consists of fourteen
exercises, each done for two to three sets with one
to two minutes of rest between sets.
The important thing is to quit before you get
worn out. Verkshoshansky (1977) advises that you
wrap up your isometric workout within ten
minutes!
(see Siff & Verkhoshansky, 1996), you will
learn that men can hold a 50% intensity
contraction for over a minute and women
for almost three minutes. Ironically, people
in the trenches such as strength coach Jay
Schroeder and strongman author Steve
Justa beat the scientists to the punch with
their successful experiments with minutes-
long isometric contractions.
Should I explode
or go slow?
Slowly build up the tension to the specified level,
take two to three seconds. Then release the tension
just as gradually. This, by the way, is not the only
way to iso, just the most common one. For the
record, Siff & Verkhoshansky (1996) classify
isometrics as slow (what you are about to do),
voluntary explosive, reflexive explosive, and
oscillatory. This gives you a hint of the hidden
wealth of athletic applications of isometrics.
Can I use a live weight?
Yes. A technique popular in the strength world,
functional isometrics, calls for pushing a loaded
barbell against power rack pins. The obvious
advantage is the ability to exactly gage your
progress. The disadvantage is, you need a gym.
You can use the resistance of your bodyweight in
some static exercises that require no equipment, for
instance, one-arm chinups.
Can I combine
isometrics with regular
lifting?
You bet. There are many ways of doing it:
mixing isos into normal workouts, alternating
them, etc. You may even combine static and
dynamic work in one exercise. Following is a
powerful RKC leg strength exercise that does just
that. It is the kettlebell front squat/renegade pistol
iso combo.
Squat rock bottom with two light kettlebells in
the rack. Shift your weight to one leg and carefully
extend the other leg forward as if you are getting
ready to do a mutant pistol. Stay tight! Tell yourself
that you are ready to explode out of the hole like
Steve Cotter. In a couple of secondsbefore you
lose tension! bring your free leg underneath you
and extend the other one. Finally retract to the
front squat position and stand up. That was one
rep.
Practice the above combo for singles, doubles, or
triples in place of your usual leg workout for a few
weeks. Do relaxation exercises such as shaking
your limbs, leg swings, and loose jogging between
your static sets. Do more relaxation exercises and
stretch afterwards. I promise you great strength.
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 How Kettlebells Are STEALING THE FAT off Your
BonesJUMP-STARTING MUSCLE GROWTHSo
Fast, Youd Swear It Happened While You Slept
SUCCESS STORIES FROM THE WWW.DRAGONDOOR.COM DISCUSSION SITE
I have my kettlebell three weeks now and
The FAT Is WOW! So far my back and shoulders are
GONE for Good! growing and getting cut up all at once and my
forearms look like Popeye's. I can't stop eating
but I haven't gained an ounce but have lost an
Boy am I pumped this morning. Went out
inch in my waist.
yesterday and bought some new shirts XL, I used
From: Robert Arciola. Date/Time: Tuesday,
to wear XXXL. Walked into work this AM and
February 19, 2002 6:52:08
blown way at the compliments I got from the
ladies. It was unreal. WOW I should have done
Alternating PTP and RKC in two week cycles
this a long time ago. My new total this morning
for just about three months, have gone from
from all this is 73lbs. lost! Yeah!!!!!! KB's are
deadlifting 5 X 120 to 5 X 245. New 1RM is
kicking my butt and I'm loving it......Yippie!
325. I weigh exactly the same (180 lbs) but
From: Randy Joiner, Date/Time 2002-11-14
leaner, stronger, and with bigger shoulders.
11:33:27
From: Barry1001. Date/Time: 2001-12-03
23:32:01
Pavel and Comrades your advice has helped
me shed fat (30 plus lbs) using the Russian
About a month ago I suspended my Westside
Kettlebell Challenge.
Barbell method powerlifting workout and went
From: Black Coffee, Date/Time 2002-12-03
for a month of straight KB workout. I just did
21:24:29
the max effort on reg. deadlift and get this folks.
astounding variety of athletic benefits, including I just added forty pounds to my PR on 1RM.
I've lost over 25lbs so far doing KB's only.
literally melting the fat off your body. I've lost My 1RM deadlift went up from 325lb to 365lb.
From: Jim Haines, Date/Time 2002-11-15
about 1% body fat per week on the system. It is My deadlift technique got a lot more snap in it
12:36:45
so intense it's downright scary. The endurance and more explosive. I noticed the same thing on
benefits are equally impressive. my squat technique. I am 6 feet and weight 180
For the last 7-8 weeks, I have trained
From: Steven Barnes Date: August 7, 2001 lbs. Lifting the twice of your body weight is
exclusively with KB's. I have lost 7 pounds,
pretty cool eh?
dropped a pants size and have firmer, more
I love KB's! I have lost 16 lbs in the last four From: Craig. Date/Time: 2001-10-29
defined muscles. I am no stranger to fitness,
weeks since I started the KB lifts. Also, I haven't 09:47:25.
having been an avid weight lifter in addition to
running marathons. For me, KB's are the best jogged in 2 weeks and last night I went jogging
after my KB workout. At the end of the course Since I have been doing the kettlebell my
training devices I have ever used.
that I run there is a big hill. Before KB's I was strength has sky rocketed and my body which
From: rhgo, Date/Time 2002-11-30 11:10:02
dying at the beginning of the hill, and a complete used to be soft is now hard as a rock. I fell
goner at the top. Last night I threw the hill aside pumped most of the time. Kettlebells are far
It seems just like it almost happened
like a little pink plastic dumbbell!!! superior to dumbbells and barbells, now I only
overnight. Around the holidays I was porked up
From: Gediminai. Date/Time: 2001-10-05 workout with kettlebells. After, I got the book
to 242 and I regret not measuring bf then, but
16:58:42. for kettlebell training, I am mass training as well.
I'll estimate and say 19-22%. Anyway, after the
And believe me Kettlebell training for mass is far
holidays I started kicking ass and taking names
superior than ordinary weight training. I'm
with the kbells and dropped 20 pounds in a
short amount of time, it was a little less than a
I Woke Up about to give away my weights, I guess you
could say I'm a converted kettlebell lifter now!
month.. It's insane, the kbells are just melting my
fat away and I'm loving every minute of it. Look
SUPERMAN People comment me all the time on my mass
out single digit body fat and visible abs, here I How Kettlebells gains. I honestly fell that I have widened and
defined my shoulders doing the kettlebell Scott
come!!
From: Fish. Date/Time: 2002-02-08 10:18:15. Create Muscle Press Lift in two weeks than I have doing a year
of training with regular weights! Also, I love the
In the last few months I've hacked off about Faster Than You Can kettlebell so much I can't put it down. I'm lifting
it all the time. I fell like I have to force myself to
twenty-five pounds of lard without even cutting
out the goodies or doing any special eating plan,
Shout RIPPED! take a break! Thank You Pavel
for all the golden information
simply by doing three RKC workouts per week.
you have given, You have
From: Craig N. Date/Time 2002-03-11 My biceps grew faster and better from doing advanced me in weight training
19:49:37 KB snatches than they ever did with curls. Just 1000yrs.
another of the MANY benefits of doing KB's. From: voitle. Date: 5/01/01.
For a variety of biomechanically sound From: BigNate. Date/Time 2001-11-16
reasons, the Kettlebell workouts deliver an 14:20:11.

6
 If you are looking for a
SUPREME EDGE
in your chosen sport
seek no more!
The Russian Kettlebell
ChallengeXtreme Fitness
for Hard Living Comrades
Book By Pavel Tsatsouline
#V103
#B15 $34.95 Paperback 170 pages
With Pavel Tsatsouline
Running Time: 32 minutes #B15
Video #V103 $39.95
DVD #DV001 $39.95
PRAISE FOR THE RUSSIAN
B oth the Soviet Special Forces and
numerous world-champion Soviet
KETTLEBELL CHALLENGE
Olympic athletes used the ancient Russian In The Russian Kettlebell Challenge, Pavel Tsatsouline
Kettlebells as their secret weapon for
NOW ON DVD! presents a masterful treatise on a superb old-time training
xtreme fitness. Thanks to the kettlebell's tool and the unique exercises that yielded true strength
astonishing ability to turbocharge physical and endurance to the rugged pioneers of the iron game.
performance, these Soviet supermen
creamed their opponents time-and-time #DV001 Proven infinitely more efficient than any fancy modern
again, with inhuman displays of raw exercise apparatus, the kettlebell via Pavels
power and explosive strength. recommendations is adaptable to numerous high and low
Now, former Spetznaz trainer, international fitness author and nationally-ranked rep schemes to offer any strength athlete, bodybuilder,
kettlebell lifter, Pavel Tsatsouline, delivers this secret Soviet weapon into your own martial artist, or sports competitor a superior training
hands. You NEVER have to be second best again! Here is the first-ever complete regimen. As a former International General Secretary of
kettlebell training programfor Western shock-attack athletes who refuse to be
the International All-Round Weightlifting Association, I
deniedand whod rather be dead than number two.
not only urge all athletes to study Mr. Tsatsouline's book
Get really, really nastywith a commandos wiry strength, the explosive and try these wonderful all-round kettlebell movements,
agility of a tiger and the stamina of a world-class ironman but plan to recommend that many kettlebell lifts again
Own the single best conditioning tool for killer sports like kickboxing, become part of our competitions!John McKean,
wrestling, and football current IAWA world and national middleweight champion
Watch in amazement as high-rep kettlebells let you hack the fat off your
meatwithout the dishonor of aerobics and dieting
Everybody with an interest in the serious matter of body
Kick your fighting system into warp speedwith high-rep snatches and regulation over a lifetime should commit themselves to
clean-and-jerks
Pavels genre of knowledge and his distinct techniques of
Develop steel tendons and ligamentswith a whiplash
power to match writing. Any one of the dozens of suggestions you hit upon
Effortlessly absorb ballistic shocksand laugh as you will pay for the Russian Kettlebell Challenge hundreds of
shrug off the times.Len Schwartz, author of Heavyhands: the
hardest hits your opponent can muster Ultimate Exercise System and The Heavyhands Walking
Go ape on your enemieswith gorilla shoulders and Book!
tree-swinging traps

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.hard-style.com
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7
 Heres what youll
discover, when you
possess your
own copy of Pavel
Tsatsoulines The Russian
Kettlebell Challenge
Xtreme Fitness for Hard
Living Comrades
SECTION ONE
The History of the Russian KettlebellHow and Why a
Low-Tech Ball of Iron Became the National Choice for
Super-Tech Results
Vodka, pickle juice, kettlebell lifting, and other
Russian pastimes
The working class sport
Finally: Xtreme all around fitness!
Why Soviet science considers kettlebells to be one of the
best tools for all around physical development.
Kettlebells in the Red Army
The Red Army catches on.every Russian military unit
equipped with K-bells.the perfect physical
conditioning for military personnel.the vital
combination of strength and endurance.Girevoy sport
delivers unparalleled cardio benefits.why Spetznaz
personnel owe much of their wiry strength, explosive
agility, and stamina to kettlebells.
SECTION TWO
Special ApplicationsHow The Russian
Kettlebell Can Dramatically Enhance Your
Chosen Endeavor
Kettlebells for combat sports
Russian wrestlers do lions share of conditioning with
kettlebells. Why KB one arm snatches work better
than Hindu squats.KBs strengthen respiratory
muscles. boxers appreciate newfound ability to keep
on punching.KBs reduce shoulder injuries.develop genuine all-around fitnessstrength, explosiveness,
the ability to absorb ballistic shocks.build serious
tendons and ligaments in wrists, elbows, shoulders, and
backwith power to match.why kettlebell drills are
better than plyometrics as a tool for developing
power.KBs the tool of choice for rough sports.
Why Russian lifters train with kettlebells
Famous Soviet weightlifters start Olympic careers with
KBs. Olympic weightlifters add KBs for spectacular
gains in shoulder and hip flexibility. for developing
quickness. overhead kettlebell squats unmatchable in
promoting hip and lower back flexibility for
powerlifters.
Get huge with kettlebellsif you wish
Why the girya is superior to the dumbbell or barbell, for
arm and chest training.how to gain muscle size doing
KB C&Js. repetition one arm snatches for bulking up
8
your back, shoulders, and biceps.
Incorporating KBs into drop setsfor
greater mass and vascularity.
Kettlebells for arm-wrestlers
World champion arm wrestler gives KBs two
thumbs up.why the kettlebell is one of the best grip
and forearm developers in existence.
Getting younger and healthier with kettlebells
The amazing health benefits of KB training. Doctor
Krayevskiys 20-year age-reversal. successful
rehabilitation of hopeless back injuries with
kettlebells. Valentin Dikulfrom broken back to All
Time Historic Deadlift of 460kg, thanks to KBs.why
KBs can be highly beneficial for your joints.
How kettlebells melt fat and build a powerful
heartwithout the dishonor of dieting and
aerobics
Spectacular fat loss.enhanced metabolism.
increased growth hormone.a remarkable decrease in
heart rates.
SECTION THREE
Doing ItKettlebell Techniques and
Programs for Xtreme Fitness
Why Kettlebells?
The many reasons to choose K-bells over mainstream
equipment and methods. KBs suitable for men and
women young and old. perfect for military, law
enforcement and athletic teams.Giryasa working
class answer to weightlifting and plyometrics
promoting shoulder and hip flexibility.best bet for
building best-at-show muscles.highly effective for
strengthening the connective tissues.fixing bad
backs.cheap and virtually indestructible.promotes
flexibility, endurance, and fat loss.
The program minimum
The Russian Kettlebell Challenge workout: the
program-maximum
Pavels own free style program.the top ten Russian
Kettlebell Challenge training guidelines.how often and
how long to train. The secret key to successful
frequent training.THE most effective tool of strength
development.difficulty and intensity
variation.how to add Power to the People! and other
drills to your kettlebell regimen
The kettlebell drills: Explode!
Swing/snatch pull
CleanThe key to efficient and painless shock
absorption. making the clean tougher.the pure evil
of the two K-bells clean.seated hang cleans, for
gorilla traps and shoulders.
SnatchThe one-arm snatchTsar of kettlebell lifts
Under the leg passA favorite of the Russian
militarygreat for the midsection.
Jerk, Clean & Jerk
Jump shrug
The kettlebell drills: Grind!
Military pressHow to add and maximize tension for
greater power.One hundred ways to cook the military
press...The negative press.the powerlifters secret weapon
for maximal results in your lifts.why to lift what you cant
lift. the graduated press. how to get more out of a light
weight. the two-kettlebells press.technique for building
strength and muscle mass.the waiter press for strict and
perfect pressing skill.
Floor pullover and press
Good morning stretchFavored by Russian
weightlifters, for spectacular
hamstring flexibility and hip strength.
WindmillAn unreal drill for a powerful and flexible
waist, back, and hips.
Side pressA potent mix of the windmill and the
military pressone of the best builders of the
shoulders and upper back.
Bent pressA favorite lift of Eugene Sandowsand
The Evil One. why the best-built men in history have
been bent pressers.leads to proficiency in all other
lifts.how to simultaneously use every muscle in your
body. A Brazilian Jiu Jitsu champions personal
kettlebell program
SECTION FOUR
Classic Kettlebell Programs from Mother
Russia:
The official Soviet weightlifting textbook
girevoy sport system of training
The Weightlifting Yearbook girevoy sport
programs
Three official armed forces girevoy sport
programs
Group training with kettlebellsRed Army style
Xtreme kettlebell training
Russian Navy SEAL style
Performing snatches and other
explosive kettlebell drills under
water.pseudo-isokinetic
resistance. how to make your
muscle fibers blast into action
faster than ever.
 Pavels stuff works period. His methods and his kettlebells that are my
prized possessions are simply the most effective combination by far that
Ive ever encountered in 30 years of training. This tape, like all of Pavels
products, is worth every penny.John Quigley, Hazleton, PA

More Russian
Kettlebell Challenges
25 Evil Drills for Radical Strength
and Old School Toughness
With Pavel Tsatsouline
VIDEO #V111 $59.95
DVD #DV005 $59.95 #DV005
Running Time: 40 minutes
Pavel has done another in the "Russian Kettlebell
excellent job in presenting Challenge", and make them more
challenging drills that will take challenging. Others are ones
your kettlebell practice and fitness you've never seen before. All of
to new heights. Pavels trademark them are "must haves" in your
humor is ever present, and his KB lifting repertoire. All of them
instruction is no-nonsense and, as are tough. There are no namby-
always, well done. Multiple pamby exercises in this video.
camera angles are used, and are Tsatsouline demonstrates the
very helpful in grasping the fine drills with the ease and grace
points of the drills. Pavels normally reserved for an Olympic
flexibility in program design and
instruction is pure gold figure skater, only this guy, who
this video will give you more
detailed and meticulous. There is looks like he was carved out of
to work with. Highly
a tremendous amount of valuable stone, is heaving and hoisting
recommended!Dave
information packed into this 40- kettlebells. I am very satisfied
Randolph, RKC, Louisville, KY
minute tape. Watch and listen with the purchase of the video.
closely, follow Pavels advice, and My kettlebell lifting has already
Pavel Tsatsouline delivers
youll find something remarkable improved from it. More RKC
some outstanding instruction that
in the fitness industry someone definitely will improve my KB
has to be seen to be appreciated.
actually delivering on what might lifting for a long time to come.
Do your self a favor and get this
appear to be the usual marketing
video. The quality is
hyperbole.John Quigley,
what you would expect
Hazleton, PA
of a Tsatsouline video.
The drills are
The video takes you through
demonstrated with adept
some new moves with great detail
skill and perfect
and also revisits some older ones
execution. He is an
with more attention to the finer
example that this stuff
points. This tape will give you
works. 25 drills in this
many more weapons in your
video. Some of them
arsenal of KB exercises. KBs offer
expand on the ones
variety of exercises and great
previously demonstrated

isit the Hard-Style website today to take advantage of free author

www
www.hard-style.com
.hard-style.com
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
9
 THE BENEFITS OF KETTLEBELL
TRAINING FOR ATHLETES
By Mike Mahler, RKC Sr.
K ettlebell training has taken the fitness world by storm. In just a few
years, there are now thousands of people in the US that are benefiting from
the brutal benefits of kettlebells. In addition, to everyday men and women,
many athletes from a variety of sports now use kettlebells in their programs.
Top K-1 fighter Bob Sapp recently stated that he uses kettlebell training to
enhance cardio in a recent Muscle & Fitness interview. Welterweight UFC
champion BJ Penn uses kettlebells to ramp up his muscular endurance for
killer MMA battles.
The benefits of kettlebell training having even reached Hollywood as actor
Ed ONeill well known for his role as Al Bundy on the hit comedy sitcom
Married With Children (Imagine Al doing KB snatches!) is a big fan of
kettlebell training. Make no mistake about it kettlebell training is not another
passing fad. The benefits of kettlebell training are undeniable which is
precisely why many of the top strength coaches in the world such as Coach
John Davies, Christian Thibaudeau, Steve Maxwell, and Wake Forest
strength coach Ethan Reeve have incorporated kettlebells into their athletes
training regimens. In this article I am going to go over several ways to
incorporate kettlebells into your training regimen. Lets get started!
Kettlebells For Killer Cardio
There is no better way to burn fat than with a few high rep sets of kettlebell
swings, snatches, and clean and jerks. These killer ballistic exercises work
your body as one unit and require a great deal of hard work. The harder you
work, the more calories you burn. This is why sprinters are ripped to shreds
and marathon runners have a skinny-fat look. As effective as sprinting is,
ballistic kettlebell exercises such as high rep snatches (20 reps or more per set)
make sprinting look like a walk in the park. High rep snatches work more
muscle groups than sprinting and will build strength in the lower back,
shoulders, and hip flexors.
Unlike many other forms of cardio, kettlebell training is brutal fun and
a hard cardio kettlebell workout gives you a tremendous sense of
accomplishment. Moreover, using kettlebells for cardio does not make you
feel like an idiot the way that step aerobics, spinning, and other body
shaping forms of cardio do. Just remember that if you feel dumb doing
something than it is probably a dumb thing to do. Dont believe me, than
forget about kettlebells and check out Richard Simmons Sweating To The
Oldies.
One way to take the benefits of ballistic kettlebell exercises up a big notch
is to combine them with aerobic activities such as jogging or moderate jump
roping. This combination known as the Man Maker was developed by Bill
10
Cullen, RKC, a Green Beret vet and an instructor for a federal agency. Here
is an example of a Man Maker program to ramp up cardio and burn fat:
10 one-arm swings per arm
One minute of jump rope
10 one-arm snatches per arm
One minute of jump rope
10 two-arm swings
One minute of jump rope
10 one-arm clean-and-jerks per arm
One minute of jump rope
10 one-arm swings per arm
In the beginning take one-minute breaks after each set. A set in this
program equals one minute of jump rope work followed immediately by a set
of a ballistic kettlebell exercise. As your conditioning improves decrease the
breaks. Have your athletes work up to ten rounds with a heavy kettlebell and
their conditioning will go through the roof.
Kettlebell Training For Active
Recovery
Adequate recovery is crucial for athletes. However, programs in which you
train to failure and than take a week off to hang out on the coach are not
effective for athletes. The key with athletes is to improve performance and
conditioning. Doing a few light workouts per week will speed up recovery by
getting some blood into the worked muscles. An excellent way to use
kettlebells for active recovery is to implement Jeff Martones Hand-2-Hand
Kettlebells drills into your athletes training regimens. Senior RKC Jeff
Martone is an instructor for the National Nuclear Security Administration
and the man who successfully implemented the first kettlebell PT program at
a US federal agency's academy. Translation: Jeff knows a lot about
conditioning!
Jeffs H2H video goes over several drills in which you pass the kettlebell
from hand to hand in mid air. These exercises will increase hand eye
coordination, grip strength, and the ability to absorb shock. An additional
benefit of the juggling type kettlebell drills that Jeff does, is that they work the
brain. Dont believe me? Try an H2H workout for forty-five minutes and
watch how mentally tired you get afterwards. In addition to all of those
benefits, the H2H exercises are flat out fun and you will not even feel like you

are working out. Try doing two active recovery kettlebell workouts on your
off days to speed up recovery. For more info on Jeffs video, go to page 23 of
this catalog.
Kettlebell Combination Workouts
Yes, you can have your pie and eat it to. There is no need to drop what
currently works for your athletes and do kettlebell only programs (although
there are some benefits of doing that which I will go over next). Coach John
Davies incorporates killer core kettlebells drills such as the Turkish Get-up,
The Windmill, The Push Press, and the Renegade Row into his athletes
training regimens. His excellent book on training for football entitled
Renegade Training For Football reveals several kettlebell exercises that he
uses with his football players.
Wake Forest Strength Coach Ethan Reeve likes to have his athletes warm
up with the kettlebell clean and the kettlebell snatch before doing barbell
cleans and snatches. It is much easier to teach the rapid hip fire movements
with kettlebells and have them carry over to barbells. BJJ champion and
strength coach Steve Maxwell likes to combine kettlebell training with
bodyweight drills and ClubbellsTM. This combination has worked very well
for Steve and his athletes. Finally, RKC Dylan Thomas likes to do some
workouts in the gym and takes his kettlebells along for the ride. After
knocking off a few sets of bench presses, chin-ups, and deadlifts, Dylan will
bang out some kettlebell snatches and other drills. Dylan has had many of his
clients do the same with success. The possibilities are endless for combing
kettlebells into your athletes training regimen.
Kettlebell Focus Workouts
With some careful planning and some creativity, you could design a killer
training regimen that revolves almost entirely around kettlebell training. I
have done this for my own workouts and many of my clients with excellent
results. However, rather than convince you that this is a viable approach, I
will meet you halfway. Try having your athletes do one month of Kettlebell
only training for every three months of regular training.
The one month of kettlebell only training will be a nice change of pace and
allow your athletes to focus on one thing really well. Your athletes will not
lose strength in other exercises and will most likely come back stronger each
time. You could have your athletes do kettlebell only workouts during the in
season of their respective sports. During those periods, athletes generally train
with lighter weights and do more maintenance workouts. That is a perfect
time to implement some kettlebell focus workouts. Here is an example of a
kettlebell only program that works very well for strength and conditioning:
Instead of taking Tuesday and Thursday off to hang out on the couch and
waste time watching TV, have your athletes do some active recovery
workouts. Again, check out Jeff Martones H2H video for some great ideas.
A twenty to thirty minute active recovery workout will get the job done.
isit the Hard-Style website today to take advantage of free author
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
Mike Mahler is a strength coach and Senior RKC based in
Santa Monica, Ca. He is also the author of the DVD
Mahlers Aggressive Strength For MMA. Mike is available
for seminars around the US and overseas. Visit
www.mikemahler.com for more info.
The possibilities with kettlebells are endless. One criticism that I have heard
from some people is that kettlebells only come in a few sizes. What happens
when an athlete can do every kettlebell drill with the heaviest kettlebells?
Good question. However, there are always ways to make kettlebell exercises
more difficult. For example, when you can do standing military presses easily
with a 70lb. kettlebell, try doing a Sots press (press from the bottom of the
one kettlebell front squat) with a 70lb. bell or a bottom up press.
Workout 1
Monday & Thursday: Upper Body Emphasis
A-1 Alternating Kettlebell Military Press 5x5
A-2 Kettlebell Renegade Row 5x5
Work these antagonistic exercises back to back. In other words, do one
set of A-1, wait one-minute and then do a set of A-2. Wait a minute once
again and do another set of A-1. Go back and forth between A-1 and A-2
until you have completed five sets of both exercises. Wait a minute and
then do:
Turkish Get-up 3x3, with one-minute breaks in between each set
Guard Attack (alternating floor press) 3x8
Hack Squat 3x5 with one minute breaks in between each set
Workout 2
Wednesday & Saturday: Lower Body emphasis
A-1 Double Kettlebell Front Squat 3x8
A-2: Double Kettlebell Swing (Double Snatch is also an option for
those that are proficient at the Double Swing) 3x10
Same instructions as Workout 1. Wait two minutes and then do:
One-arm Windmill 3x5 with one minute breaks in between each set
Double Kettlebell Stomp Jerk: 3x6 with one minute breaks in
between each set
If you can snatch an 88lb. bell with ease, try snatching two 70lb bells at the
same time. Believe me, it is much harder than snatching one heavier bell!
When you can do front squats easily with 2 x 88lb. bells, try doing a one-
legged front squat with two 53lb. bells. My friend and Senior RKC Steve
Cotter can knock off a rep on one-legged squats with two 70lb. bells and has
functional tree trunk legs as a reward.
If you still do not think that kettlebell training can
benefit your athletes, feel free to not jump on board.
Your competition will be very pleased when they crush
you on the athletic battlefield!
www
www.hard-style.com
.hard-style.com
11
 Action!
Meet Your Senior RKC Instructors
Steve Cotter, CSCS is a U.S. Full Contact
Kung Fu Champion and the author of Full
Kontact Kettlebells video.
FullKOntactKettlebells.com, California

Andrea Du Cane, a star of Pavel's From

Russia With Tough Love program, has a
background in classical ballet, kung fu,
and qigong.
FromRussiaWithToughLove.com,
Brett Jones
Minnesota
Rob Lawrence
Brett Jones, MS, CSCS is a strength coach
who specializes in athletic enhancement
routines for the competitive athlete and
weekend warrior. InMotionAthletics.com,
Pennsylvania

Rob Lawrence, MA strictly presses an 88-

lb kettlebell at 5' 11" and 160 lbs and
emphasizes exacting technique, mental Steve Cotter
concentration, and the development of
wiry strength.
PhiladelphiaKettlebellClub.net,
Pennsylvania

Mike Mahler is a strength coach to MMA

fighters, a Fightscene magazine Steve Maxwell
columnist, and the author of many
articles in iron game magazines such as
Ironman. MikeMahler.com, California
Andrea Du Cane
Jeff Martone is a defensive tactics,
firearms, and special response team
instructor, providing low-profile
operational development training to a
federal agency. He is the author of Hand-
to-Hand Kettlebell Drills: Xplosive
Strength and Stamina for the Combat
Athlete video. h2hkettlebell.com,
Tennessee
Mike Mahler
Steve Maxwell, MS is one of three SSgt. Nate Morrison
American Black Belts to hold a world title
in Brazilian Jiu-Jitsu. Steve is the author
of Steve Maxwells Cruel and Unusual
Kettlebell Exercises for Real Men video
Jeff Martone
and the owner of the first kettlebell gym
in the US. maxercise.com, Pennsylvania

SSgt. Nate Morrison is the combatives

course project manager for the USAF
Pararescue. He has taken his kettlebells
on a world tour with his elite unit and
converted countless special operators
into our way of training. Comrade, you are in luck! The senior RKCs
militaryfitness.org, North Carolina are available for seminars, private training,
and correspondence coaching.

12
 Come to My October 2004 Russian
Kettlebell Challenge Certification
And I Guarantee
to Make You A
Better Man
Or Woman!
Where:
St. Paul, Minnesota
When:
October 1October 3, 2004

For complete details visit www.dragondoor.com and go to the Workshops Section.

Heres what participants had to say about my September 2003 RKC Training:
This training was by far the most superior physical
training I have ever had.Robert Bersi, Police Officer;
Springdale, AR.
This has been the best training I have ever received.
The physical training I received was tougher then
S.W.A.T. school or any other training seminar I have
attended.Michael Johnson, Police Officer; Ellicott
City, MD
Outstanding! Nothing that I have ever attended
downloaded as much info as this seminar. I learned
more in one weekend about body alignment & body
control than with a 4-year degree in exercise science.
Nothing previously that I have attended even comes
close to the depth & breadth of this workshop.Brad
D. Nelson, Personal Trainer; Woodbury, MN.
Excellent instructions! Most of my fitness training has
been law enforcement related, and most of it has
sucked! This is the kind of stuff cops should be
learning.Jim Yankowsky, Police Officer: Tenafly, NJ
Outstanding! The quality of both the training and
instructors exceeded all of my expectations. This course
far exceeded my study in preparation for the ACE CPT
exam and is only challenged by some of my military
training in terms of practical use. In terms of quality,
this course is unmatched.Christopher R Greene,
Systems Analyst; Summerville, SC.
The quality of training was very good and in depth.
Steve Pusker, Physician; Greenville, SC.
Better conditioning in one weekend than six months in
Police Academy.Jeff Colon, Deputy Sheriff; Carmel
Valley, CA.
Outstanding, this is by far the most challenging yet
enjoyable experience of my life.Dan Kayser, RKC
Instructor; Roswell, GA.
More valuable, practical, applicable physical exercise
knowledge was provided this weekend than in my
degree and two personal trainer certifications
combined. It will be of great value to my current and
future clients.Garrett Smith, Naturopathic Medical
Student/Personal Trainer; Tempe, AZ.
It was the single best seminar I have ever attended in
the fitness industry & I have attended many. Great
instruction. There is no better way to learn than hands
on. Rob Smith, Personal Trainer; Prior Lake, MN.
I am certified ISSA and their quality of instruction
through this certifying body could not compare with the
RKC.John Wolf, Personal Trainer; Marina, CA.
Incredible instructors and a brutal workout. Im
hardcore, and RKC pushed me way out of my comfort
zone. The trainers will shock you with their talent.
They are the best in the world.Randy Part, Tennis
Coach; Santa Monica, CA
This is the best course I have ever taken for physical
conditioning.Omar Hakim, Graduate Student; Sioux
Falls, SD
It was one of the best trainings I have ever attended.
NO, I would say it is the very best EVER. There is no
other training or organization that has the total
performance/fitness package in-house. Cardio, strength,
flexibility the RKC training does it all. It truly has to
be experienced to be believed.Brian Erickson,
Trainer/Exercise Equipment Retail; Loveland, CO.
The RKC has been the best most thorough course Ive
ever taken. Everything was extremely functional, and
far surpasses all the other physical training Ive had.
Very well organized with a wealth of information. Was
worth every penny, as this type of info is just not found
anywhere else.Christopher M. Giroso, Student
/Fitness Trainer; Newark, DE.
A life changing physical experience, not only did my
flexibility increase, but also my endurance and strength.
The instructors are among the elite in the world. Second
to none!Mitch Jackson, Customs Inspector/LMT;
Humble, TX.
Hands down the best instruction ever for strength
training. I learned an incredible amount of information
about training for strength and power thru kettlebells.
And more I importantly I actually experienced it for
myself and learned how to teach it.Kurt D. Kindred,
Correction Officer/SRT Team Leader/Personal Trainer;
Hillsboro, OH.

isit the Hard-Style website today to take advantage of free author

www
www.hard-style.com
.hard-style.com
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
13
 Unleashing a Powerful Force:
Become a Leader in The World's
Most Dynamic Exercise Method
Participants at Pavel's 2003 Russian Kettlebell Certifications included world
champions, elite athletes, special forces, law enforcement, firemen, doctors, personal
trainers, martial artists...and regular folk just looking to achieve irregularly spectular
levels of strength and conditioning. The Party is On. The Party is Growing. We invite
you to ride the wave. Go to www.hardstyle.com today and sign on!
Participants at Pavel's June, 2003 RKC Workshop

Participants at Pavel's September, 2003 RKC Workshop

14
 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
#B22
Into sports? Jump higher. Leap further.
Kick faster. Hit harder. Throw harder. Run with
newfound speed. Swim with greater power. Endure
longer. Wow!
From Russia with Tough Love
Pavels Kettlebell Workout for a Femme Fatale
Book By Pavel Tsatsouline
Paperback 184 pages 8.5 x 11
#B22 $34.95
In Russia, kettlebells have long been revered as the fitness-tool of choice for
Olympic athletes, elite special forces and martial artists. The kettlebells 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. Thats about to change, as
Russian fitness expert and best selling author PAVEL, delivers the first-ever kettlebell
program for women.
Its wild, but women really CAN have it all when they access the magical power of
Russian kettlebells. Pavels 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 wantif she wants to be in the best-shape-ever of her life.
And one handy, super-simple toolfinally available in woman-friendly sizesdoes it
all. No bulky, expensive machines. No complicated gizmos. No time-devouring trips to
the gym.

Working hard? Handle stress with

ridiculous ease. Blaze thru tasks in half the time.
Radiate confidence. Knock em dead with your
energy and enthusiasm.
Cant keep up with your kids?
Not any more! They wont know what hit them.
Just wanna have fun? Feel super-
relaxed from the endorphin-rush of your life, dance
all night and feel finer-than-fine the next
morningand the nextand the next.
Got attitude? Huh! Then try Pavels
patented Russian Kettlebell workouts. Now,
THATS attitude!
Just some of what From Russia with Tough Love reveals:
How the Snatch eliminates cellulite, firms
your butt, and gives you the cardio-ride of a
lifetime
How to get as strong as you want, without
bulking up
How the Swing melts your fat and blasts
your hips n thighs
How to supercharge your heart and lungs
without aerobics
How to shrink your waist with the Power
Breathing Crunch
How the Deck Squat makes you super
flexible
An incredible exercise to tone your arms
and shoulders
The Clean-and-Pressfor a magnificent
upper body
The real secret to great muscle tone
The Overhead Squat for explosive leg
strength
How to think yourself strongeryes, really!
The queen of situpsfor those who can
hack it
Cool combination exercises that deliver an
unbelievable muscular and cardiovascular
workout in zero time
An unreal drill for a powerful and flexible
waist, back, and hips
How to perform multiple mini-sessions for
fast-lane fitness

isit the Hard-Style website today to take advantage of free author

www.hard-style.com
www.hard-style.com
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
15
 From Russia with Tough Love
Highlights
How to strip away stubborn flab and
morph into graceful strength.
How Russian Kettlebells let you have it
all: strength, speed, endurance, and
flexibility.
How Soviet science discovered
kettlebell lifting to be one of the best
tools for all-around physical
development.
Kettlebells for shoulder and hip
flexibilityand as a highly effective
tool for strengthening the connective
tissues, especially in the back.
How kettlebells set your fat on fire like
no other form of exercise.
Extra benefits: cheap, indestructible
and easy to store.
How only K-bells deliver strength,
explosiveness, flexibility, endurance,
and fat loss in one tight package.
What Makes The
Kettlebell Workout
Unique?
How KBs strengthen and recruit the
deeper, harder-to-work, stabilizing and
supporting muscles.
Gaining greater daily functional
strength.
Why KBs are better at burning off body
fat.
Gives you better muscle definition
stronger tendons and ligaments.
Fast-Track Training
Secrets
How to avoid injuries while gaining
strength faster.
The vital process of synaptic
facilitationhow to get more juice of
your muscles.
Succeeding with daily submaximal
trainingthe powerful Russian concept
of continuity of the training process.
Your speed lane to fat loss.
How to get rid of unwanted soreness.
The delayed training effectthe power
of the adaptation lag.
Intelligent short-term overtraining.
How To Get Very Strong
Yet Stay Slender
Why the mind-muscle link is your real
key to strength.
The structural approach to strength
training vs. the functional approach.
Conscious practice vs. the mindless
workout.
How to rev up recruitment and firing
16
rate to build strength without adding
muscle.
Developing the skill of staying tight for
greater safety and performance.
The real secret to great muscle tone.
Advanced Weight Lifting
Secrets
External and internal resistance
training.
The impracticality of isolation
exercises.
How to optimize full-body tension for
your primary muscles.
How to make heavy metal your best
friend.
How to master the secret of intra-
abdominal pressure for greater and
safer lifting powerthe miraculous
effects of Virtual Power Breathing.
Molding hard obliques the
unexpected benefits of low reps.
When controlled overtraining or
overreaching beats out total recovery
training.
Building up your adaptation reserves
for greater gains.
Little-known secrets that help you
grade-out higher on the press.
How to optimize strength by
manipulating the extensor reflex.
Why locking out your joints is A-Okay.
Get Younger And
Healthier With Kettlebells
Success stories: curing a host of
maladies with KBs.
Rehabilitating hopeless back
injuriesfrom wheelchair to national
ranking.
KBs for better joint health.
Anti-Isolation For Power
And Safety
Why isolation as a key cause of injury
in the gym.
How to take advantage of irradiation
for greater strength.
Maximizing tension with the secret of
bracing.
Using Starlings law and the obtyazhka
maneuver to get stronger in your press.
Think And Be Strong
The power of thought to make you
firmer.
The Russian sports science concept of
skill strength.
The dating game, iron-style: whys it all
about lessons and practice.
Treating your kettlebell practice as
iron yoga.
Focusing on the mind, muscle, and
breathing connection.
Workouts for the Perfect
Female Form
Unlock the power of your hips with the
BOX SQUAT.
How to improve squatting depth,
flexibility, technique, and power.
Stretch and strengthen your glutes and
From Russia
hamstrings with the GOOD with Tough Love
MORNING STRETCH.
Blast your glutes, hams, inner and outer
Pavels Kettlebell Workout
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with the ONE ARM DEADLIFT.
Firm and shrink your waist, boost your
overall strength, and protect your back The WINDMILLan unreal drill for a
powerful and flexible waist, back, and
with the POWER BREATHING
hip.
CRUNCH.
Why the conventional crunch is a waste Forge iron wrists and grip and firm up
your waist with the BOTTOMS-UP
of time and efforthow to avoid neck
problems. CLEAN-AND-PRESS.
Get an even harder stomach and tie
The foolishness of high-rep ab training.
How to perform Power Breathing for your upper and lower body into a
strong unit with the ROLLING SITUP.
harder abs and a slimmer waist.
Controlled striking to generate stronger Cut up your legs and burn calories with
the DRAGON WALKthe evil
tension.
alternative to the lunge.
Get super flexible and work your hips
and thighs even harder with the
DECKSQUAT. Freestyle Kettlebell
Melt fat and blast your hips and inner
Training
thighs with the SWING.
Get cool and slim with the CLEAN. The tremendous versatility of KBs
fitting your ideal practice schedule.
Add power and definition to your hips,
thighs, and even abs with the FRONT Why KBs are NOT for brainless,
senseless sissies.
SQUAT.
Strengthen and firm your arms and The first commandment of kettlebell
training.
shoulders with the MILITARY PRESS.
Fragmentation of training volume for
What if I want to work my pecs
more? The unique kettlebell floor more effective strength adaptation.
The secret power of multiple mini-
press.
The cardio and fat-burning powers of sessions.
Why fresh and frequent rules.
the clean-and-press.
Strengthen your legs and open your Variation cycling for quicker progress.
When best to practice what.
shoulders with the OVERHEAD
SQUAT. Circuit training and the phenomenon of
Mold a graceful and athletic body with fatigue specificity.
the TURKISH GETUP. Two great alternatives
Shed cellulite, get a hard butt, and enjoy to straight sets:
the cardio workout of a lifetime with Interval training and
the SNATCH. the ladder, a Russian
How to concoct cool combination Special Forces
exercises that deliver an unbelievable favorite.
muscular and cardiovascular workout
in a very short period.
 Download this tape into your eager
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From Russia with Tough Love
Pavels Kettlebell Workout
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Lot More Done in the Day

Spanking graphics, a kick-ass opening, Kettlebells are without a doubt the

smooth-as-silk camera work, Pavel at his most effective strength/endurance
What youll discover when absolute dynamic best, two awesome femme conditioning tool out there. I wish I
fatales, and a slew of fantastic KB exercises, had known about them 15 years ago!"
Tough explodes on many of which were not included on the Santiago, Orlando, FL
your monitor: original Russian Kettlebell Challenge video.

At one hour and twenty minutes of rock- I know now that I will never walk
The Snatchto eliminate cellulite, firm solid, cutting-edge information, this video is into a gym again - who would? It is
your butt, and give you the cardio- value-beyond-belief. I challenge any woman absolutely amazing how much
workout of a lifetime worth her salt not to be able to completely individual accomplishment can be
transform herself physically with this one attained using a kettlebell. Simply
The Swing to fry your fat and
tape. fantastic. I would recommend it to
slenderize hips n thighs anyone at any fitness level, in any
The Power Breathing Crunch In six weeks of kettlebell work, I lost an sport.
to shrink your waist inch off my waist and dropped my heart rate William Hevener,
The Deck Squat 6 beats per minute, while staying the same North Cape May, NJ
for strength and super-flexiblity weight. I was already working out when I
An incredible exercise to tone your arms started using kettlebells, so I'm not a novice. It is the most effective training tool
and shoulders There are few ways to lose fat, gain muscle, I have ever used. I have increased both
and improve your cardio fitness all at the my speed and endurance, with extra
The Clean-and-Press same time; I've never seen a better one than power to boot. It wasn't even a
for a magnificent upper body this. priority, but I lost some bodyfat, which
The Overhead Squat Steven Justus, Westminster, CO was nice. However, increased athletic
for explosive leg strength performance was my main goal, and
The queen of situps I have practiced Kettlebell training for a this is where the program really
for a flat, flat stomach year and a half. I now have an anatomy chart shines.
back and have gotten MUCH stronger. Tyler Hass, Walla Walla, WA
Combination exercises that wallop you Samantha Mendelson,
with an unbelievable muscular and cardio Coral Gables, FL
workout

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17
 Party Members Share AMAZING SUCCESS STORIES
Of Stunning FAT LOSS, Maximal STRENGTH GAINS
And Huge Strides in Conditioning
From UsingAnd LovingTheir Russian Kettlebells
Fantastic Fat Loss with Magical KBs
I have been training with the KBs and DBs for about 2
months or so. To date, I have lost about 33 pounds of fat, and
put on 5 pounds of muscle. Give it all you have comrade, the
weight will fall off. From: ZenTrainer Date/Time 2001-06-20 13:06:13
I added forty pounds to my deadlift in one month
About a month ago I suspended my Westside Barbell method powerlifting
workout and went for a month of straight KB workout. I just did the max
effort on reg. deadlift and get this folks. I just added forty pounds to my PR
on 1RM. My 1RM deadlift went up from 325lb to 365lb. My deadlift
technique got a lot more snap in it and more explosive. I noticed the same
thing on my squat technique. From: Craig, Date/Time 2001-10-29
09:47:25
I lost 16 lbs in the last four weeks since I started the KB lifts
I love KB's! I have lost 16 lbs in the last four weeks since I started the KB
lifts. From: Gediminai, Date/Time 2001-10-05 16:58:42
Incredible gains in energy, strength, explosiveness,
power, speed, overall coordination, balance, flexibility
After 6 months, at age 68, I have experienced incredible gains in energy,
strength, explosiveness, power, speed, overall coordination, balance,
flexibility, joint mobility, restoration of all ranges of motion, ability to do
difficult body weight exercises, dramatic increase in overall endurance,
posture, correction of lower back weakness, completion of the repair of a
very serious shoulder injury from 6 years ago and far better muscle
definition than ever in my entire life. From: Andy68 Date/Time 2001-11-
20 10:25:53
KBs improved my sparring
I have been only doing the KBs for two weeks. Already, in my sparring
class, I tapped out a guy who's been regularly kicking my butt in the year
that Ive been training at the dojo. I certainly didn't expect to get this far this
fast! From: Ari Date/Time 2001-06-02 20:48:10
KBs made me even stronger, after 20 years of Olympic lifting
I've been an Olympic lifter for over twenty years...it has kept me strong,
athletic and young! Now, I have been turned on to kettlebells, and I am
having a ball with them. It has made my body even stronger after twenty
years of OL. Do yourself a favor and get a kettlebell or two. From:
Sbadsaint Date/Time 2001-06-09 05:20:23
In 3 weeks of KBs the changes in my wifes
appearance are staggering
My wife started on KBs three weeks ago along with my 12 year old sons,
the changes in my wifes appearance are staggering to say the least. She has
now dropped her gym membership and will be working out entirely with the
KB's. Encourage your wife to try this form of exercise, it will deliver results
the spandex and Lycra brigade could never hope to match. From: nickel
Date/Time 2001-12-03 07:31:10
This is a small sample from the deluge of similar stories you will find
posted on the www.dragondoor.com Discussion Site
18
No more back pain
Since I received my KBs, I have no lower back pain when I deadlift. My
arthritis is also much more manageable. Power to the Party!!!! From:
Comrade Logan, Date/Time 2001-11-26 10:52:29
She was at a weight she hadn't been at for 15 years
For almost 3 years I have done PT with a woman who has achieved average
results. 2 months ago I started her on PT and worked in cycles of RKC last
month. She was literally firming up and slimming down before my eyes. She
called the other day bubbling and gushing over the phone that she was at a
weight she hadn't been at for 15 years and wearing clothes she could only
fit into before she had her teenage daughter!
From: Jcannon Date/Time 2001-12-23 11:38:37
Kettlebells are the best method of increasing
strength, cardio and endurance
I have studied TKD/HKD (both art and sport versions) for over 15 years.
Kettlebells are the best method of increasing strength, cardio and
endurance. From: ichiban, Date/Time 2001-11-08 11:00:00
I've lost an average of 1% body fat per week
Ive lost an average of 1% body fat per week, from about 20 to about 16.
Love handles gone. From: sebarnes Date/Time 2001-06-20 12:11:11
My biceps grew faster and better
from doing KB snatches than they ever did with curls. Just another of the
MANY benefits of doing KBs. From: BigNate Date/Time 2001-11-16
14:20:11
Kettlebells Rule for Muay Thai Conditioning
I am a Muay Thai boxer and have recently purchased my first kettlebell (3
wks ago). Ive been using it every day for about half an hour. I can't get
enough of it. Benefits so far have been 1. Extremely shortened recovery times
for all types of martial art exercises (I'm talkin' amazingly short); 2.
Impressive muscle growth, especially in the shoulders, back and legs (finally,
functional strength!!). From: mtaibrad Date/Time 2001-09-13 03:05:17
I dont want anybody else knowing about KBs
Id rather that no one else knows about KBs and Pavel's other programs
except for those who already know. Why? I want that edge. I want to be the
one who can outrun, outlift, outjump, and outlast everyone else. I want it to
be my secret weapon! From: WarpedMind Date/Time 2001-12-08
01:27:00
No more back pain...
Ive been doing KB's for about 1 1/2 months now. My back is finally pain
free after about a year of on-and-off pain. I can't wait to see where my future
training goes with the KB's. From: X-celsior Date/Time 2001-11-02
13:32:23
 STEPH EN MAXWELLS

Cruel and Unusual

Kettlebell Exercises
FOR REAL M EN
#V109 $39.95 Video Running Time: 35 minutes

How Pavel and John twisted the arm of Brazilian Jiu-Jitsu World
Champion Steve Maxwell until he finally, reluctantly, submitted
and agreed to share his formerly-private and unyieldingly-secret
workout regimes for TOP DOG, LORD-OF-THE-MAT,
ALWAYS-WIN strength and enduranceusing the astonishing
leverage and dynamic, ballistic power of Russian Kettlebells
Hey, you dont get to be a two-
time world champ wrestler and
supreme athlete by sitting on your
duff all day and fantasizing your
way to fitness. Particularly if your
name is Steve Maxwell. When
you look up dedicated in the
dictionary, youll find yourself
staring at a picture of Steve. The
man is constantly, constantly
pushing his envelopestriving for
the ultimate physical edge, the honed, rugged, wild-animal,
dont-mess-with-me body that screams champion from every
cell.
When Steve heard about Pavels Evil Russian Kettlebells
he leapt at them like a starving leopard. Holy Gamole! His
competitors could be heard running for the hills while they
still had time. And his home town has never been the same
since. After word got out that Steves cutting-edge Maxercise
studio was generating some blistering new fitness stories, it
wasnt long before The Philadelphia Inquirer did a feature
on Steve and the poor fella can barely sleep for the barrage
of eager phone calls.
But back to my story. You see, Steve has a fatal flaw. Hes
modest. He just doesnt appreciate what a goldmine he has
to offer the world. Heres a man who has dedicated his life
to the Holy Grail of developing the perfect fitness-workout.
And has two world championships in a brutal, brutal art to
prove it. Would ya think thered be a few people out there
whod want what Steve has? Id say! And so did the Evil
One.
So, at the Arnold Classic, Pavel and I sat down to dinner
and breakfast and dinner with Steve and drubbed him into
agreeing to put his hard-won secrets onto tape. Phew! Glad
it didnt get physical! Fortunately for all of us, the patented
Anglo-Russian gentlemens gang-tackle worked. We got
Steve convinced.
Those of you who already have Pavels Russian Kettlebell
Challenge will appreciate and love the new routines and
startlingly-intense techniques that Steve has welded together.
In fact, Steve wowed Pavel and all the participants at the
Russian Kettlebell Certification Workshop with these same
workouts. Cruel and unusual is definitely the by-word!
Steve and his awesome wife D.C. (also a two-time world
champion in Brazilian Jiu-Jitsu) put this video together at
their studio, Maxercise. Theyve done a nice, clean job of
presenting the workouts in easy-to-follow fashion, with
flashes of classic humor and a driving pace.
Heres the champions own
description of what youll get:
Three brief but incredibly intense kettlebell routines
that puts America square in the middle of the Russian
map of kettlebell lifting!
Each workout is well rounded, blending elements of
kettlebell and bodyweight exercises with the distinctive
style that has established Steve Maxwell as one of
todays most popular workout constructionists.
Workout One
This workout builds strength, flexibility and
endurance. Steve starts with core kettlebell movements
and complements them with key bodyweight resistant
exercises to create the kind of workout that can
transform a competitor into a champion.
Workout Two
This workout is the stuff of warriors with
movements like the Gladiator and the Turkish Get-up.
Master this routine and your body will be prepared to
march to any battlefield and then explode into battle.
Workout Three
This routine begins with Kettlebell Circles and ends
with Kettlebell Swings, but the trick is making it
through the exercises in between. If you do, you get
dessert.Leg Raises, Brazilian Jiu-Jitsu style.
Special Bonus Workout
For survivors; Steve Maxwells Killer Cardio
Kettlebell Snatches for Power/Endurance.
Steve Maxwell is one of the top
functional conditioning coaches
at work today and Steve
Maxwell's Cruel and Unusual
Kettlebell Exercises is a must for
every athlete who wants the edge
over his competition.
Pavel Tsatsouline, the author
of The Russian Kettlebell
Challenge

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19
 ANTHONY DILUGLIO, RKC:
TAKING HARDCORE TRAINING TO THE MAINSTREAM
Interview by Rob Lawrence, RKC Sr.
I first met Anthony Diluglio at the September 2003 RKC certification. He stuck
in my mind because he was the only person to survive Steve Maxwell's brutal
Sunday circuit. For 10 minutes Steve led the RKC hopefuls through a continuous
battery of get-ups, snatches, cleans, presses, and windmills. Putting the kettlebell
down was prohibited. By the sixth or seventh minute most participants were out;
and when the 10:00 mark was reached, the only man still standing was Anthony
Diluglio. Impressive, but most of the participants had performed Steve's circuit with
16kg, including Anthony, and at the time I was obsessed with the development of
pure strength. I filed Anthony away in my head under "well-conditioned" and
forgot about him.
I saw Anthony again at the 2003 Harvard Classic kettlebell sport meet and at
the 2004 Punch! Open that he hosted in Providence, RI. But it wasn't until the
April 2004 RKC certification that I started to realize how strong he was. An
assistant instructor, Anthony wowed myself and other Senior RKCs by knocking off
iron crosses with two 28kg kettlebells (and he has quite a wingspan at a height of
six feet), and by bending sixty-penny nails with shocking proficiency after a couple
of quick pointers from Brett Jones. Anthony had never practiced either of these feats
before, but sure enough, there he was doing them like he'd been practicing all his
life.
Anthony does not fit the typical profile of a "hardcore strength guy" that you
might expect to see in the pages of MILO. He does not live in the heartland, he does
not train in his garage, he is not a bricklayer, hay bailer, or boilermaker. On the
contrary, he lives in a small northeastern city a couple of miles from Brown
University, he trains in his own gym in a gentrified yuppie neighborhood, he speaks
with a quick, sharp New England accent, and he is an entrepreneur who is never
without his cell phone or a great new opportunity.
What's more, Anthony is the kind of guy who shares his success. At his Punch!
gym facility in Providence he puts clients ranging from housewives to professional
boxers through "The Circuit," an ever-changing set of kettlebell and bodyweight
exercises performed in stations against the clock. Anthony claims that The Circuit
leaves both him and his clients "ready for anything." Indeed, at the Punch! Open I
saw one of his clients, a thin 46-year-old woman with no athletic experience, knock
off 88 snatches (40+48) with 12kg, and another 40-year-old housewife put up 53
snatches (30+23) with 16kg. Given that neither of these women had seen a kettlebell
until six months earlier, I decided to find out some more about Anthony and his
training methods.
RL: What do you think is special about kettlebell training?
AD: I don't know. It's just one of those things that once you do, you can't forget
about. I had the same experience with boxing. Body for Life, that you can do for a
while, then forget about it. Kettlebells are different, they're like a real sport, they
match the real mechanics of the body. Not like typical gym training.
The other thing is, kettlebells build real, transferable strength. There was a guy
who survived the Rhode Island nightclub fire in early 2003 -terrible burns and lung
20
damage, in awful shape. The doctors told him he'd never be active again. I started
training him and he was a trooper, nose to the grindstone all the time. Before the
fire, his one-rep max in the bench had been 225. After six months of kettlebell
training with me we tested him on the floor press, he got 285 for five reps. How? -
I don't know. He hadn't done any bench work. All I can say is that kettlebells taught
him to use the strength he already had. Not very scientific, but whatever.
Finally, there's me. I have serious damage to a disk in my back, the L5. Twelve
years ago the disk was crushed and a piece of the vertebrae removed. According to
the doctors I shouldn't be able to squat, deadlift, or really do anything. I don't train
these lifts, but on any given day I can pull 405 or squat 325 deep with no problem.
Why? I can't answer, but I know that kettlebell training has a lot to do with it. When
something works, you don't ask too many questions.
RL: You've participated in sports for most of your life, correct?
AD: Correct. First I was a good horseman: I played polo and raced steeplechase.
I also played baseball and lacrosse, raced motocross, did three years of rock
climbing, and a couple of years of Thai boxing.
RL: Yet at one point you once were 100 pounds overweight. How did that
happen? And how did you make a comeback?
AD: A mix of running a national business, being in an unhappy marriage, eating
junk food, and quitting exercise boosted me from 185 to 285. When I had enough
I got a divorce, got out of my business, moved to L.A., and started working with a
trainer. I learned about training and nutrition and started to lose weight and before
long I was back to my old 185.
RL: What sort of training did you do during that time?
AD: I was a hardcore Body for Life guy. Really into it, licensed directly by Bill
Philips, the whole deal. Eventually I ended up promoting BFL in Manhattan, Rhode
Island, and, of all places, Sweden.
RL: What's your opinion of Body for Life today?
AD: Body for Life is good. It gives people structure and motivates them initially.
But after their initial 12-week transformation they reach their goals and their
motivation fails. The next 12 weeks is a variation on the same thing, and they get
bored with it.
While I was still living in Sweden and BFLing, I started seeing articles from Pavel
[Tsatsouline] in Muscle Media. All of a sudden, here was this guy with a very
different emphasis. More emphasis on strength, very different set and rep schemes
from Body for Life, etc. I began following Pavel's articles carefully. Finally, Muscle
Media published some of Pavel's kettlebell articles, so I decided to try kettlebells.
They came just at the right time -when I was getting to quit the fitness industry for
 good. I thought people in the U.S. were looking for a 24-32 kg x 3-5
"magic pill" and didn't want to work. Kettlebell Weighted pullups: 24 or 32 kg
training was different. Pavel didn't promise anything I finish with 40kg windmills. I love weighted
but work, but it was work they found interesting and pullups. The pullup bar I use at Punch! is
fun. So you could say, kettlebells kept me in the fitness suspended from a single chain. It is like Nate
industry right at the moment I was about to leave. Morrisons Rocky bar.

RL: Why did you call your gym Punch!? I have a very free style approach to training. Here
is another example.
AD: The name was inspired by Pavels instruction
at the RKC: Punch up the kettlebell! Pushups: one arm fully extended on a kettlebell,
the other arm sinking into the lat. 5 reps on the
a little paint makes a kettlebell slightly heavier, not
RL: When visiting Punch! I noticed that you do not right, switch the extended arm and do 5 on the
lighter, so maybe they should have been *more* afraid
"dumb down" the exercises in any way. On the left. 5,4,3,2,1 reps alternating sides with no
(laughs). But they arent, they just take to the kettlebells
contrary, you have average people immediately break in between reps.
faster.
perform complicated exercises like windmills, Turkish Renegade rows: 32kg alternating sides;
get-ups, and overhead squats. How did you manage to 10,8,6,4,2. Rest 5 seconds between sets.
RL: What exercises do you have people perform in
go mainstream without selling out? Alternating overhead presses: start with 2/24kg
a typical Punch! Circuit?
KBs overhead. As one arm is pressing, the other
AD: It just came naturally. I found that kettlebells stays up. 5, 4,3,2,1.
AD: It varies a lot. There maybe isnt even a
immediately attracted a very serious type of client. Crush curl: I am doing these to build endurance
typical Circuit. But there are some core principles.
These people didn't need me shouting at them or in my wrist and arms. I also like these for grip
We might start with something like repetition kettlebell
motivating all the time, they just needed good guidance strength. 24kg; 10, 8,6,4,2. A 5-second rest
cleans for a warm-up, then a high-skill drill like an
and good feedback. So I got them doing hardcore holding the kettlebell to my chest with a
overhead squat, a repetition press, kicking the Thai
exercises quickly. Just as important, I was able to train constant crush!
pads, snatches, holding a plank position [very painful
more than one at a time --first two at a time, then as One-arm claw curl: I grip the round surface of
ab work RL], punching the heavy bag, and then some
many as eight. the kettlebell with an open hand. I start with my
swings to finish them off.
palm facing down and turn it up on the top of
RL: In your Punch! Gym in Providence you put the curl. I lift a 12kg kettlebell, a 16kg on a good
And I do mean finish. All of this work is
people through a paced circuit, kind of like what's day, for 3x5
performed against the clock, using some interval like
done in a boxing gym, except with kettlebells. How did Triceps overhead crush extensions: 24kg;
two minutes on, one minute off, or two minutes on,
you hit on "The Circuit"? 5,4,3,2,1 or 3x5. I do this for shoulder flexibility.
thirty seconds off. I dont care who you are, its tough.
Hot potato H2H drill: I toss a 16kg kettlebell
I invented it, and its tough for me. Following is a
AD: To me it makes sense to build real strength and from one hand to the other in front of me for 2-
sample Punch! circuits. Substitute my poundages and
endurance at the same time. Initially I took a lot of 3 minutes. 10 seconds slow, 10 seconds fast.
reps with yours.
ideas from Charles Staley's EDT [Escalating Density Great for body hardening.
Training, learn more from myodynamics.com] which is Speed snatches: 24kg or 32kg; as fast as
H2H cleans: 40kgx10, 32kgx10, 24kgx10.
about working for maximum volume against the clock. possible, 10 on the left 10 on the right. Then
Overhead squats: 40kgx10 each arm
The Circuit is influenced by whatever kind of training 8,6,4,2.
One-arm or see saw presses: 32kgx5
I'm doing myself at any given moment. The next thing Hanging leg raises with body punches: I hang
Renegade row to pushup to jump to clean to
I want to add to it is nail bending, something I learned from a bar and do 5x5. After each set of HLRs I
squat. You know, the thing Mike Mahler does:
from Brett Jones at the April RKC certification. let someone punch me in the abs with boxing
2/32kgx5
gloves while I am still hanging from the bar.
Snatches: I line up a 40, a 32, and a 24kg
RL: Nothing mainstream about nail-bending really.
kettlebells and snatch each one 5-10 times with
The above workout has no rest between exercises
each arm.
AD: (Laughs.) No, not at all. Housewives bending ...well, none to speak of. Just enough time to grab the
nails. kettlebell and hit it.
I may run through that one to three times
depending on how much time I have. I like to keep my
RL: Did you paint the kettlebells different colors to RL: What is the next step for Punch! Gym?
body guessing. I change my workouts constantly. To
soften the image?
me that mimics life. Be ready for whatever comes your
AD: The model has proved to be so effective, we
way.
AD: There's nothing "soft" about a painted are going to open other Punch! Gyms across the US,
kettlebell. As you know, the kettlebells used in Russian and man each one with an RKC-certified instructor.
RL: I am sure our readers would like a few more
competitions are painted too -yellow, green, and red. The details will soon be posted on
examples of your unorthodox training.
US special operators paint their elite units insignia on www.punchgym.com. Punch! is a subversive
their kettlebells. Some Marine students of Pavels have operation: we bait the victims with bright colors and
AD: Sometimes I do the following circuit with very
painted their KBs with a camouflage pattern. Painted fun and switch them to the hardest and most
little rest of 30 sec to 1 minute and repeat it 5 times:
kettlebells are cool and fun -yes, soft -no. productive training imaginable. They wind up
hardcore -even if they don't know it.
Deadlift: 350-400lbs x3-5
Ive found that color bells just draw more people
Sots press or seated see saw press:
than the scary black cannonballs. Of course in reality,

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21
 WINNING
INNING TRAINERS
RAINERS SHARE
HARE THEIR
HEIR
BARE
ARE-KNUCKLE
NUCKLE SECRETS
ECRETS FOR
OR
CHANGING
HANGING AVERAGE
VERAGE BOXERS
OXERS I NTO
NTO
HAVOC
AVOC-WREAKING
REAKING MONSTERS
ONSTERS

Have you ever had to face a wild dog ready to

rip you to pieces? Do this proven program, climb
into the ringand watch your opponent retch
into his bucket before you ever touch him.
Proven, comprehensive strength and conditioning program:
Increases your punching power Jacks up your muscular
by up to 30%stagger your enduranceso you can dish it
opponent into a helpless heap! and take it all day long
Helps you throw more punches Reinforces your core strength
in less timebecome an lash out from an impregnable
unstoppable blur of force-fed citadel!
pain
Develops greater explosive
Turbocharges your work powerwatch them hit the
Power Behind capacityfor faster, faster gains canvas time and time again,
where before theyd shrug and

The Punch: Strengthens your neck and jaw
to prevent humiliating KOs
keep on coming

Kettlebell Conditioning Volume II

for Boxers
With Jeff Martone and Steve Baccari
Running Time: 90 Min
DVD (contains two volumes
on one DVD) #DV009 $59.95
Two Volume Video Set
#V113 $59.95
Jeff Martone is a Senior Russian Kettlebell
Challenge instructor and the only instructor certified to
teach Pavel's Tactical Strength program. Jeff is a full-time
defensive tactics, firearms, and special response team
instructor for a federal agency. He was the first to
implement kettlebells as an official part of the academys
PT program. Jeff is the author of Hand-2-Hand Kettlebell
Drills: Xplosive Strength and Stamina for the Combat
Athlete video; he has been featured on Conquest (the
History Channel).
Steve Baccari, RKC is one of six boxing coaches and
the strength and conditioning coach at the South Shore
P.A.L. School of Boxing. This gym, previously Farrels
School
Contents
Volume I
Basic Exercises: Two Arm Swing, One Arm
swing*, DARC Swing, One Arm Snatch*
Pre-Season: Level 1, Level 2, Level 3, Ab Work,
Neck Work
Strength Base: Deadlift, Military Press,
Decompression Hang
Praise for Power Behind the Punch
Simple, safe, yet super effective. "Power Behind the
Punch" will do as advertised. It will bring you from pre-
season to fight night. Steve Baccari and Jeff Martone
have done an excellent job putting this material together.
All you have to do is supply the elbow grease.Bobby
Bower, Deputy Boxing Commissioner, Commonwealth
of Massachusetts
The Power Behind The Punch DVD was great
because it demonstrates a simple method of conditioning
where expensive gym memberships and dangerous lifts
aren't needed...just a few kettlebells and about 25
minutes per day. Paul Andrade, Level 3 USA Boxing
coach, Providence, RI
Circuit Training: Simple Circuit 1, Simple Circuit
2*, Simple Circuit 3, Simple Circuit 4*,
Complex Circuit
H2H: Flip-n-Catch, Hot Potato, Reverse Lunge,
Flow Drills
Big Bang: Squat Thrust Snatch, Jump Shrug,
Seesaw Press, Alternating Clean, Windmill
*includes dumbbell variations
Awesome. This video teaches a simple method of
exercises, that can be done anywhere, which gives the
hand to hand combat athlete explosiveness and
conditioning, something all fighters need.David
Keefe, former Golden Gloves boxer, undefeated
kickboxer, 1999 NAGA Full Contact Karate Champion,
trainer of numerous amateur and professional boxers,
Pawtucket, RI
Since my fighters have been on the Power Behind
the Punch program, punch output and punching power
along with their stamina has increased. This video is the
reason I have national champs and world rated
contenders."Steve Maze, Boxing Coach, South Shore
PAL, Quincy, MA

22
 Now Available: Urban Warfare Specialists
Undercover Program Rewards You With a
ROCK-SOLID Core, FEARFUL Grip, AMAZING
Stamina, and TIGRISH Strength
Plus A Whole Lotta RISKY Fun!
J eff Martone demonstrates 30 innovative and progressively challenging
H2H Kettlebell drills that will catapult your explosive strength, stamina,
and hand to eye coordination to a whole new level.

Martone is a former senior instructor of the Agent Candidate Physical

Training Program for the nuclear security teams of the US Department of
Energy. When Martone took the position of the Physical Training and
Combative Coordinator at the Direct Action Resource Center, the largest
urban warfare training center in the US, Jeff started teaching his H2H
kettlebell techniques to various federal, state, and local law enforcement
agencies. They were an instant hit among the people who rely on their
conditioning for their lives.

The H2H drills will add a new dimension of variety, enjoyment, and
intensity to your current high-repetition Kettlebell routines. NOW ON DVD!
Jeff Martone Stopped Arnold Dead
in His Tracks With His Amazing
Display of Hand-to-Hand Kettlebells,
Columbus, Ohio, March 2, 2003 Hand-to-Hand
Arnold congratulated Jeff and told him
how happy he was to see these great
Kettlebell Drills:
old strongman techniques being brought Xplosive Strength & Stamina
back into style. Arnold said he just loved
to see that old-school power and grace
for the Combat Athlete
back in action. With Jeff Martone
Running time: 57 minutes
Video #V112 $39.95
"Exceptional conditioning while having a building from one skill to the next, and he
great time - this is what Jeff Martone's video also shows how to incorporate a number of DVD #DV011 $39.95
is all about. The H2H KB drills are moves into a freestyle workout. Especially
addictive, you will not want to put your interesting for someone like me, who prefers
kettlebell down."Pavel Tsatsouline to train intuitively rather than following a Dramatically increase your explosive strength,
pre-choreographed routine.From: Gary stamina, and agility
What terrific new drills he introduces! I Karl, 2003-04-15
highly recommend this video if you want to
improve your grip or core strength. Or if "I highly recommend this video for anyone
Improve your hand-to-eye coordination and
you want to improve your ability to absorb who has mastered the basic kettlebell drills hand speed
shock. Or if you want to work on your
strength endurance without the burnout
and who wants to take their grip,
abdominal, and coordination training one Up your grip strength
and injury potential of high rep snatches or
the like. Or if you just want some fun new
step further.Rob Lawrence, PA
Enhance the shock absorbing qualities of your
skills to work on. The exercises are challenging, different, connective tissues
Jeff makes his drills look so easy, it's and fun! I have always enjoyed kettlebell
almost as though he is juggling his lifting, but Jeff's unique approach has added Strengthen every fiber in your body
kettlebell. His strength, explosiveness and a whole new dimension of possibilities to
coordination are really impressive. Jeff my training.Dave Finley, OH Maximize your athletic performance
moves through his presentation crisply,

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23
 They Laughed When I Walked
into The Locker Room
But When I Ripped Off My
Shirt And They Saw My Abs
Time to fess up. When it came to my abs, we
were talking SECRET WEAKNESS. It didnt
matter how many reps I pumped out. It didnt
matter how many ab-gizmos I experimented
with, those washboard abs refused to show up
in my mirror.
I had wrenched my lower back and screwed
up my neck from endless crunchesand still
wasnt ripped. Whatever I triedand believe
me, Ive put in the man hours!my belly still
looked fat. Frustrating doesnt begin to
describe it.
Then one day I met my friend Joe for lunch at
our favorite restaurant downtown. Was I in for
a shock!
There was something really different about
him. A new aura of confidence. He radiated a
sense of strength hed never shown before. He
was a whole lot MORE GUY. He looked like a
SERIOUS PLAYER suddenly. What can I say?
Well, like I often do:
I Punched Him Playfully in
The GutOnly to Recoil,
Wince and Rub My Fist!
Joes abs were solid rock! I mean, I might as
well have punched the wall behind him!
He grinned at me. Then told me his secret:
Something about an amazing new abs
program hed stumbled on by some former
Soviet Special Forces fitness expert. Name of
Pavel. Seems the Soviets had researched a way
to gain an iron six-pack in one-tenth the time
and effort of anything we had in the West.
Turns out, this Special Forces guy, Pavel, had
done one better than his former Comrades. Not
content with the worlds best abs program,
hed enhanced the whole deal with a device to
guarantee results in as little as five reps!
Brilliant!
The Russian fitness expert calls his wonder-
24
machine the Ab Pavelizer II. And it was Offer. For the price of a couple of good dinners
obvious from Joes new body, the Ab Pavelizer you get a lifetime of iron abs with this
II was brutally effective! Joe was a new man guaranteed program:
and I wanted what he had.
Pavels Bullet-Proof Abs book.
Joe was all the proof I needed. I NEVER do
things by halves. So I immediately ordered Pavels Beyond Crunches video.
Pavels whole program (Pavel has a book The Ab Pavelizer II.
Beyond Crunches, a videoBullet-Proof Abs
and the Ab Pavelizer II itself.) Get these items individually and youd pay
$204.85, but with the Astounding Abs Special
I remember the hair standing up on my neck Offer you can rip $27.85 of that priceits like
as I started to read the book and watch the youre getting the video for only a couple of
video. I got it right away! If only I had known bucks:
about this ten years ago! Id have saved myself
a world of fruitless hurt and wasted hours. Astounding Abs Special Offer:
Oh well, I had the real goods now and there #VBPS1 only $177.00 plus shipping.
was no looking back. (You save $27.85!)
Now it was my turn to startle the world! All products guaranteed 100% for one year. Yes, use
these products for up to one year! If you are not
Ill never forget that scene in the locker room. completely satisfied with your results return them
God, I wish Id had a camera to snap those for an instant 100% refund!
looks of jealous awe. In fact, when we were in
the hot tub later: Gain a Ripped Powerhouse of Six-Pack Muscle with
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Ha! Ha!
Im sorry, I admit it, but I really get off when
people are impressed by the way I look. But
until I used Pavels amazing abs program, this
was really just a pipe dream. Whole new story
today. Whole new story!
Well, when I get results this big, Im the kinda
guy who wants to share them.
So, I persuaded Pavels publisher to make you
an irresistible offerthat youd be crazy not to
take advantage of. They took some persuading,
but I got the deal. Theyre
giving up a lot, so they
might pull the offer any
time, so hurry.
They are calling it the
Astounding Abs Special
 NEW AB MACHINE
Exposes Frauds, Fakes and Cheaters
But Rewards Faithful with the
MOST SPECTACULAR ABS
This Side of Heaven
You know, its a crying shame to cheat on your abs.
Your abs are your very core, your center. Your abs
define you, man or woman. So why betray them with
neglect and less-than-honest carryings-on? Thats
bad! And everybody always knows! Rationalize all
you want, hide all you want, but weak, flabby abs
scream your lack of self-respect to all comers. Why
live at all, if you cant hold your head up high and
own a flat stomach?
Fortunately, you can now come clean, get honest and
give your abs the most challenging, yet rewarding
workout of their lives. And believe me, they will love
you for ever!
Pavelizer II is in the extra-active resistance it
provides you. The cunning device literally pushes up
against your calves (youd almost swear it was a cruel,
human partner) and forces you to recruit your glutes
and hamstrings.
Two wonderful and
amazing things happen.
First, it is virtually impossible to do the Janda situp
wrong unless you start with a jerk. Second, the
exercise becomes MUCH harder than on the Ab
Pavelizer Classic. And Much Harder is Russian
for Quicker Results.

#P12
The Ab Pavelizer II
Item # P12
$139.95
FREE BONUS:
Comes with a four page
detailed instruction guide on
how to use and get the most
out of your Ab Pavelizer II.
Includes two incredible
methods for massively
intensifying your ab workout
with Power and Paradox
Breathing.
Maybe youve been misled. Maybe you think you It is astonishingly hard to sit up all the way when the
have to flog out hundreds of situps to get spectacular new Ab Pavelizer II is loaded with enough weight,
10-35 pounds for most comrades. If you can do three
abs? Ho! Sorry, but with abs, repetition is the mother
of insanity. Forget about it! Youre just wasting your sets of five reps you will already have awesome abs.
time! Youre just fooling around! No wonder youre
still not satisfied! A Great Added Benefit:
Are you living in an already over-cluttered space?
No, if you really, really want abs-to-die-for then: Want to conveniently hide the secret of your abs-
INTENSITY IS EVERYTHING! success from envious neighbors? The new Ab
Pavelizer II easily and quickly folds away in a closet
And here lies the secret of The Ab Pavelizer II. Its
all in the extreme, unavoidable intensity it thrusts on
or under your bed. Once prying eyes have left, you
can put it up again in seconds for another handshake
you. No room for skulkers or shirkers. No room at with heavenor hell, depending on your perspective.
all! Either get with the program or slink back under
the stone from under which you crept.
You see, The Ab Pavelizer IIs new sleek-n-light
design guarantees a perfect sit-up by forcing
you to do it right. Now, escape or half-
measures are impossible. Sit down at
the Ab Pavelizer II and a divine
slab of abs will be served up
whether you like it or not.
Youll startle yourself in
your own mirror!
The secret to the Ab

The Ab Pavelizer II
10-25 lb Olympic plate required for correct use.
(You will need to supply your own plate)

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Discussion Site. A goldmine of advice from leading experts, constantly updated!
25
 Why Kettlebells
are Superior for
Military Fitness
SSgt Nathanael Morrison, USAF Pararescue
What are Kettlebells?
DESCRIPTION:
The Kettlebell is a round weight resembling a cannonball
with a handle on it. Throughout the world the exact design
differs somewhat. There are hollow Kettlebells that can be
filled with lead shot, water, or sand. There are bells with
various handle designs and thickness. Some specialty bells
are very large and heavy while others are as small as 9lbs. In
Russia, the traditional three sizes are 35, 53, and 70 pounds
(16, 24, and 32kg).
HISTORY:
Kettlebells can be traced back through history for
hundreds of years. In fact, closely related to the KB are
written and pictorial references from ancient Greece
describing the benefits of exercising with rounded stones.
Over the centuries these rounded stones were augmented and
replaced by rounded pieces of iron. Eventually blacksmiths
began to add handles to them and thus what we know today
as a Kettlebell was born.
Over the last couple of centuries, Kettlebells were used by
both blacksmiths and strongmen. Villages and communities
would hold competitions of strength and endurance events,
and as we well know, strongmen used KBs as their primary
training tools. Such names as Arthur Saxon and Eugene
Sandow practiced with brutal KB routines to stay in top
form.
The Kettlebell is no stranger to America. They were once
common in gyms across America including some of our most
prominent academic institutions. But with the onset of
bodybuilding, aerobics, jogging, and the other fitness fads of
26
the 1960s and 70s, the KB was forced into extinction by a
society seeking instant gratification.
The reemergence of the KB today is owed to one man
only, a Russian immigrant named Pavel Tsatsouline who
brought with him a different kind of treasure in the form of
knowledge and a couple of weights that look like cannon
balls with handles.
Why are KBs superior
for military fitness?
LOGISTICS:
Any modern military force requires a logistics train to
back it up. This system supplies the soldiers with everything
from food and water to gym facilities and radio batteries.
For prolonged operations, soldiers must perform physical
training (PT) to stay physically prepared for battle.
The Services and Moral Welfare and Recreation (MWR)
departments spends huge amounts of money constructing
facilities and purchasing the latest in exercise equipment to
keep the troops in shape. Hundreds of thousands of dollars
are spent every year on these facilities. Precious cargo space
is wasted, and all of this expensive equipment just gets used,
abused, and trashed year after year forcing the military to
buy more to replace it.
But the fact is that these facilities are not available to the
trigger pullers on the line. These gym facilities are only
available to the rear echelon troops who support the men on
the line doing the fighting. MWR doesnt go anywhere close
to the fighting. Forward operating locations and units
actively fighting do not have anything except what they
 bring with them on their backs or in their vehicles. Now
common sense tells us that there is no way that you are going
to PT just before, during, or right after a battle. But during the
train-ups, rehearsals, and staging, the men should be
performing PT. It is during these times and in these places that
the men do not have any facilities available to them.
The argument ensues that during these times that you are
always able to do bodyweight exercises. This is faulty
reasoning. The fact is that you are gearing up to do the real
thing and the reality is that you end up carrying even more
weight than you did during training. Bodyweight drills are fine
SSgt Nate Morrison, RKC Sr. has been a
if you are not strapping 100lbs. Of gear to your body.
member of USAF Pararescue for ten
Moreover, bodyweight drills do a poor job of strengthening the years. He is a veteran of Operation
posterior chain, which is absolutely essential for anyone Northern Watch, Operation Southern
carrying weight. Therefore, the requirement exists for soldiers Watch, Operation Enduring Freedom,
Operation Iraqi Freedom, and several
to exercise with weights to maintain strength and stamina for other contingency operations around the
a. Strength
the upcoming battle up until the point where they insert into world. His web site offers many
the terminal area. There is no other available or effective b. Endurance excellent articles and The Kettlebell
Starter video/DVD.
system of weightlifting than Kettlebell lifting. i. Muscular www.militaryfitness.org
Below is a quick list of reasons KBs are the right choice from ii. Cardio-respiratory
a logistics point of view. c. Agility
1. Kettlebells are small and easy to ship. There are no d. Coordination
benches, no bars, and no racks. Bring the whole gym, or
a couple of Kettlebells. There are three sizes and in the 2. High-tension techniques, ballistic movement, and tight-
military we really only need one size (24kg). loose movement skills have direct carry over to the
soldier.
2. Kettlebells are easily stored and transported in military
aircraft, watercraft, and vehicles from a C-5 to a 3. Kettlebell lifting prevents injury by training around the
nuclear submarine to a HMMV or ATV. injury cascade.
3. Kettlebells are easy to secure. Simply run a cargo strap 4. No other system even comes close to matching the
through the handle. training loads and volume, thus Kettlebell lifting builds
greater strength and endurance (stamina).
4. Kettlebells do not require specific gym space. They can
be used anywhere at any time. They take up very little 5. Kettlebell lifting builds the core and posterior chain
space in the duty section. better than any other system. Additionally, it conditions
the muscles and connective tissue for the type of
5. Kettlebells are nearly indestructible. They have been exertion soldiers routinely undertake.
dropped from 7 feet onto cement and only chipped the
paint. 6. Strengthens the bones, ligaments, tendons, and muscles
better than any one system.
6. No accessories required!
7. No other system strengthens the stabilizer/accessory
7. No special care needs. Rain, snow, sleet, who cares! muscles as well as Kettlebells. The displaced center of
Kettlebells are all weather, all terrain. gravity creates a specificity found in most situations a
soldier ends up in.
PHYSIOLOGICAL: In the final analysis, Kettlebells are the only logical choice
Physiologically there are many reasons why training with for the military. Their only limit is your imagination. You can
Kettlebells is the right answer for the military. These bullets bench on a bench, and you can squat in a squat rack. You can
are pretty self-explanatory. do leg curls on a leg curl machine. But with a Kettlebell, there
1. Kettlebell lifting specifically trains all of the physical is nothing you cant do better every time with no additional
traits required of a soldier all at the same time where equipment.
other systems fail. These traits are:

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27
 Pavel: The Triumph of Strength Over Weight
REAL PEOPLEREAL RESULTS
THE COMRADES SPEAK OUT
Brash and insightful, Power to the People is a
valuable compilation of how-to strength
training information. Pavel Tsatsouline offers a
fresh and provocative perspective on resistance
training, and charts a path to self-improvement
that is both practical and elegantly simple. If
building strength is your top priority, then
Power to the People belongs at the top of your
reading list. Rob Faigin, author of Natural
Hormonal Enhancement
"I learned a lot from Pavels books and plan to
use many of his ideas in my own workouts.
Power to the People! is an eye-opener. It will
give you newand valuableperspectives on
strength training. You will find plenty of ideas
here to make your training more
productive."Clarence Bass, author of Ripped
1, 2 &3.
"A good book for the athlete looking for a
routine that will increase strength without
building muscle mass. Good source of variation
for anyone whos tired of doing standard
exercises."Jonathan Lawson, IronMan
Magazine
"I have been a training athlete for over 30
years. I played NCAA basketball in college,
kick boxed as a pro for two years, made it to
the NFL as a free agent in 1982, powerlifted
through my 20s and do Olympic lifting now at
42. I have also coached swimming and strength
athletes for over 20 years.I have never read a
book more useful than Power to the People! I
have seen my strength explode like I was in my
20s againand my joints are no longer
hurting."Carter Stamm, New Orleans, LA
"I have been following a regimen I got from
Power to the People! for about seven weeks
now. I have lost about 17lbs and have lost three
inches in my waist. My deadlift has gone from
a meager 180lbs to 255 lbs in that short time as
well."Lawrence J. Kochert
"Like Beyond Stretching and Beyond
Crunches, his other books, this is great. I think
that it is the best book on effective strength
training that I have ever read. This is not a
book just about theory and principles. But
Tsatsouline provides a detailed and complete
outline of an exact program to do and how to
customize it for yourself. It is very different
from anything you have probably every read
about strength training. The things he teaches
28
in the book though won't just get you strong, if
you want more than that, but can make you
look really goodlean, ripped, and/or real big
muscled if you want it. Its a very good book;
the best available English-language print matter
on the topic of strength training."Dan
Paltzik
"The great thing about the book "Power to the
People!" is that it tells the readers what not to
do when training for strength and why not. As
you read the book, you will keep saying to
yourself: "so that's why I'm not getting
stronger!" Pavel points out all the things that
are wrong with conventional weight training
(and there is lots of it) and shows the readers
what they need to do to get stronger, but not
necessarily bigger." Sang Kim, Rome, GA
"Using Pavel Tsatsouline's weight training
methods from his book Power to the People
gives you the feeling that you can take on the
world after only a 20-30 minute workout!
Tsatsouline's book is written with such
cleverness, clarity, and detail that I couldn't put
it down. I am thoroughly enthusiastic about
weight training where my past indoor training
consisted only of Yoga postures. I would
recommend this book to anyone interested in
enhancing their performance on the job, in
weight training, and in other athletic pursuits.
Pavel's genius is that he can take a complex
subject like weight training and design a
program that is enjoyable, efficient and gets fast
results. He has done the same thing for
abdominal development and stretching."
Cliff D.V., Honolulu, Hawaii
"It isn't growth hormone... it's Pavel! This is
THE definitive text on the art and science of
strength training... and that's what it's all
about, power! Page after page of the world's
most useful and productive strength-training
practices are explained in this book. A lot of
experienced lifters, who think that they know
how to train, will be humbled when they find
out how much better Pavel's system is than
anything the western iron-game community
has ever done. I have surpassed all my previous
bests...and I no longer need or use lifting belts.
I learned how to up-regulate tension through
his "feed-forward" technique, how to
immediately add AT LEAST ten pounds to
every lift via "hyperirradiation", and to do it in
my best form ever, and how to gain on every lift
WEEKLY through the Russian system of
#B10
Power to the People!
Russian Strength Secrets for Every
American Book By Pavel Tsatsouline
Paperback 124 pages 8.5 x 11
#B10 $34.95
periodization without any plateaus! Seriously, I
gain every week! Pavel's training is the most
valuable resource made available for strength
athletes since the barbell. The breathing
techniques alone are worth the asking price.
This book is my personal favorite out of all his
works, and in my opinion, they should be
owned as a set. This book is superior to all the
muscle mags and books that dwell on a content
of unessential details of today's "fitness
culture" and yet never fully explain the context
of training for strength. Pavel cuts right to the
heart of the "muscle mystery", by explaining
the all-important context of the Russian
system: quick, efficient, permanent strength
gains, without spending a small fortune on
"me-too" bodybuilding supplements and
without unnecessary, time consuming
overtraining."Sean Williams, Long Beach,
NY
"This is a real source of no-b.s. information on
how to build strength without adding bulk. I
learned some new things which one can't find
in books like 'Beyond Brawn' or 'Dinosaur
Training'." Nikolai Pastouchenko,
Tallahassee, Florida
"Forget all of the fancy rhetoric. If you are
serious about improving your strength and
your health buy this book and pay attention to
what's provided. I started in January 2000
doing deadlifts with 200 lbs. Three months
later I was at 365 lbs. Pavel knows what he is
talking about and knows how to explain it
simply. That's it."Alan, Indiana
 Russians have always made do with simple solutions
without compromising the results. NASA aerospace
types say that while America sends men to the moon in a
Cadillac, Russia manages to launch them into space in a
tin can. Enter the tin can approach to designing a world
class bodyin your basement with $150 worth of
equipment. After all, US gyms are stuffed with hi-tech
gear, yet it is the Russians with their metal junkyard
training facilities who have dominated the Olympics for
decades.

You are not

#B10 training if you
are not training
Power to the People! with Pavel!
Russian Strength Secrets for Every
Dr. Fred Clary,
American Book By Pavel Tsatsouline National Powerlifting Champion
and World Record Holder.
Paperback 124 pages 8.5 x 11
#B10 $34.95

Heres just some of what youll discover, when you possess your own
copy of Pavel Tsatsoulines Power to the People!:

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
What, how and
when to eat for
maximum gains
How to ensure high
energy after your
workout
How to become super strong and live to tell
about it
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
How to increase your bench press by ten
pounds overnight
Why high rep training to the 'burn' is like a
form of rigor mortisand 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 design a world class body in your
basementwith $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 its safer to use free weights than
machines
How to achieve massive muscles and awesome
strengthif thats what you want
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
technique for massive strength gains
The eight most effective breathing habits for
lifting weights
The secret that separates elite athletes from
'also-rans'
Pavel and his book
are the best imports
from Russia since
Siberian Ginseng!
Fairfax Hackley, Arnold Schwarzenegger
Classic Martial Arts Seminar Director:

isit theisit
Hard-Style
the Hard-Style
websitewebsite
today to
today
taketoadvantage
take advantage
of freeofauthor
free author
www
www.hard-style.com
www
www.hard-style.com
.hard-style.com
.hard-style.com
e-newsletters,
Discussion
product
e-newsletters,
Site. A Site.
Discussion
updates,
product
goldmine
cuttingcutting
updates,
of advice
A goldmine
edge fitness
from leading
of advice
articlesarticles
edge fitness
experts,
from leading
and a highly-active
and a highly-active
constantly
experts, updated!
constantly updated!
29
 H H H H H H H H H H
"Power to the People! could recommend to help you reach
your ultimate physical potential, this
would be it.

IS ABSOLUTE Simple, concise and truly reader

friendly, this amazing book contains it
alleverything you need to know

DYNAMITE.
what exercises (only two!), how to do
them (unique detailed information
you'll find nowhere else), and why.

Follow its advice and, believe it or

not, you'll be stronger and more
If there was only one book I could injury-resistant immediately. I
guarantee it. I only wish I'd had a
recommend to help you reach your book like this when I first began
training.
ultimate physical potential, this Follow this program for three months
would be it." and you'll not only be amazed but
hooked. It is the ultimate
Jim Wright, Ph.D., Science Editor, Flex Magazine, Weider Group program for "Everyman" AND
Woman! I thought I knew a lot with
a Ph.D. and 40 years of training

Modern H ow would you like to own a world class

bodywhatever your present condition by
experience...but I learned a lot and
it's improved
significantly."
my training
neuroscience offers
us a host of very doing only two exercises, for twenty
simple techniques minutes a day?" And how about this from World
that make an Masters Powerlifting champion and
A body so lean, ripped and powerful looking,
Parrillo Performance Press editor,
IMMEDIATE you wont believe your own reflection when you Marty Gallagher:
positive IMPACT catch yourself in the mirror.
on your strength And what if you could do it without a single "Pavel Tsatsouline has burst onto the
performance. supplement, without having to waste your American health and fitness scene like
time at a gym and with only a 150 bucks of a Russian cyclone. He razes the
simple equipment? sacred temples of fitness complacency
and smugness with his revolutionary
And how about not only being stronger than concepts and ideas. If you want a new
youve ever been in your life, but having higher and innovative approach to the age
energy and better performance in whatever you old dilemma of physical
do? transformation, you've struck the
How would you like to have an instant mother-lode."
download of the worlds absolutely most
effective strength secrets? To possess Or this from Fairfax Hackley, Arnold
exactly the same knowledge that created Schwarzenegger Classic Martial Arts
world-champion athletesand the Seminar Director:
strongest bodies of their generation?"
"Pavel and his book are the best
imports from Russia since Siberian
Pavel Tsatsoulines Power to the People!Russian Ginseng! A fountain of information...
Strength Training Secrets for Every American an elixir for the body."
DELIVERS ALL OF THIS AND MORE.
As Senior Science Editor for Joe Weiders Flex Follow this program for
magazine, Jim Wright is recognized as one of the
three months and you'll
worlds premier authorities on strength training.
Heres more of what he had to say: not only be AMAZED but
hooked. It is the
"Whether you're young or old, a beginner or an ULTIMATE program for
elite athlete, training in your room or in the most "Everyman" AND
high tech facility, if there was only one book I Woman!

30
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 How to stay informed
of the latest advances
in strength and conditioning...
VI S IT W W W.HAR D- ST YLE.CO M

Visit www.hard-style.com and sign up for Pavel Tsatsoulines free monthly e-newsletter,
giving you late-breaking news and tips on how to stay ahead of the fitness pack.

Participate in Dragon Doors stimulating and informative Strength and Conditioning

Forum. Post your fitness questions or comments and get quick feedback from Pavel
Tsatsouline and other leading fitness experts.

Visit www.dragondoor.com and browse the Articles section and other pages for
groundbreaking theories and products for improving your health and well being.

w
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w .. hh aa rr dd -- ss tt yy ll ee .. cc oo m
m
 }
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 Pavel Delivers Kettlebell Certification to U.S. Secret Service

Pavel recently trained elite personnel of the U.S. Secret Service in Russian
Kettlebells. Heres a few comments from our friends at the Secret Service
about their experience:
If you dont do kettlebells you dont know what you are
missing Kettlebells are more fun to use than dumbells
and barbells and machines. It takes athleticism and
intensity Ive been with the Secret Service for 12 years
and these were two of the most satisfying days I have had
on this job.Name Withheld, Special Agent, U.S. Secret
Service
The exposure to this method of physical training was
outstanding, as was Pavels method of instruction. For
tactical operators the use of the kettlebell is the best
form of PT I have experienced.Name Withheld,
Instructor, U.S. Secret Service
Functional, intense, unique, and valuable. The training
added to the working skill set of USSS Special Agents.
Name Withheld, Special Agent, U.S. Secret Service
Counter Assault Team
I cant think of a more practical way of special
operations training Excellent course! I was extremely
skeptical about kettlebell training and now wish that I
had known about it fifteen years ago when I was playing
college football. It would have made me more explosive.
My son will surely use themName Withheld,
Special Agent, U.S. Secret Service Counter Assault Team

Participant Praise from the April 2003 Russian Kettlebell Certification

The very best certification training I have ever attended and
that includes ACSM, NCSA, and IDEA. Would take anything
Pavel would offer in the future.David Barrett, Owner,
Why Weight Personal Training & Sports Conditioning.
Director of Health, PE and Recreation JCC of Akron; Akron,
OH.
This is a great and functional certification. Pavel and his
instructors were excellent in methods of teaching
kettlebells.Ethan Reeve, Head Strength Coach, Wake
Forest University, NC.
Hands down the absolute best physical training experience
one could wish for. Top notch none better!Craig T.
OConnell, Research & Training Specialist/FDLE; Tallahassee,
FL
This weekend was worth the trip from Australia. I learned
more in the three days than two years reading books. It was a
turning point in my life and I am a lot stronger now than
ever.Simon Forsyth, Detention Officer; Whyalla Norrie,
South Australia.
Compares highly with the USA Weight Lifting course
Outstanding and much better. To have the level &
professionalism of this group of instructors is and was well
worth the price.Mike Burgener, Strength Coach; Buena
Vista, CA.
Without a doubt one of the most informative, professionally
run seminars I have ever attended. Pavel is a master trainer
who knows how to bring the best out of everyone.Shawn
Mozen, Martial Arts Teacher; Montreal, Canada.
The best certification course I have ever taken in terms of
each and every participant being able to correctly perform the
exercises. It rivals the USAW course and may be even better in
that it is possible for anyone to become proficient in what we
were taught in three days. This was a great overall experience
very much worth the time and money.Josh Everett,
Strength and Conditioning Coach; Riverside, CA.
Absolutely the most awesome hands on seminar Ive ever
taken. Practical, effective, challenging and fun. The
techniques and tips you learn you can apply immediately and
feel the immediate strength improvement. This is stuff I can use
tomorrow with my clients.Franz Snideman, Strength
Coach and Trainer; San Diego, CA.
This weekend has been unbelievable. Its still hard to
imagine that Pavel and Dragon Door are so generous with this
information. Its worth every penny.Doug Garbarz, HR weekend, but a worthy challenge. Great coaches, hard work,
Consultant/Ice Hockey Coach/Power Skating Instructor;
Pinckney, MI.
This was the best, most complete training I have ever
received, period I was greatly looking forward to this training
and was a bit leery that it would somehow fall short of my
expectations. Not only were my expectations met they were
unbelievably surpassed. It was fabulous. As far as fitness
training goes it surpassed the other training by leaps and
bounds.TR Smart, Sergeant; Kettering Police Dept, OH.
Better than any other training in the fitness profession. Equal
to dance masters in modern dance such as Erik Hawkins,
Martha Graham, Paul Taylor (who were all more than twice
Pavels age when workshop taken).Kathy Foss-Bakkum,
Exercise Specialist/Corporate Fitness; MN.
It was an outstanding experience and you over-delivered on
your promise for the weekend.Tim Larkin, Master Close-
Combat Instructor, Las Vegas, NV
The quality of the instruction was better than anything I had
ever experienced.Tyler Hass, Student/Publisher/
Entrepreneur/Athlete; Medina, WA.
A fantastic experience for anyone serious about strength
performance. Amazing for becoming a better instructor &
coach.Josh Henkin, Strength & Conditioning Coach;
Phoenix, AZ.
First in all categories. Unquestionably the best strength
training seminar I have ever attended. I was amazed at how
much information was presented by instructors and
comprehended by students in such a short time.Steven
Knapstein, HVACR Mechanic; Oreland, PA.
Up there with the best. Similar to USAW ( but more in depth,
intense/difficult) and blows CSCS/NSCA away. It was a tough
much learning and a joy. I am a better coach/athlete for having
come. Pavel is a master who knows his subject at an incredible
level and is great at communicating pretty complex stuff in a
manner we can understand/use.Stephane Rochet, Strength
Coach; Westlake Village, CA.
I cannot imagine a more effective training weekend than the
one Ive just experienced. Steve Freides, Computer
Consultant; Ridgewood, NJ.
The most practical training I have taken by far (I have a B.S.
degree in kinesiology). From the top down, this is a first-class
program.Steven Cotter, Trainer/Self-Defense Instructor/
Consultant; El Cajon, CA.
RKC focuses solely on the bottom line, getting stronger and
more athletic. I dont think the quality could be any better. It
has been probably the most enjoyable money I have ever
spent.Paul Lough, Police Officer; Milwaukee, WI.
Quality crossover of usefulness in multiple sports. Highly
practical for off-season. Quality of instruction is equal to that
from Oly Training Ctr USAW.Doug Fairchild, CSCS,
USAW Reg. Coach, EMT; Amarillo, TX.

For more information and to register for the next workshop call 1-800-899-5111
or go to the Author Workshops section on www.dragondoor.com
 Now, It's Yours for the Taking:

IRRESISTIBLE STRENGTH
and a BODY-TO-DIE-FOR
Turn on Pavel's
Power to the People! video
and watch in amazement as you
rapidly increase your strength by 20, 30,
even 50 percentoften in one session!

You may, or may not, want to startle your
friends, excite your lovers, scare your enemies
and paralyze your neighbors with envy, but
Power to the believe me, it's gonna happen when you easily
absorb Pavel's breakthrough strength secrets.
People! Of course, what's most important is how you're
gonna feel about yourself. Get real! Toss out
Russian Strength Secrets your lame rationalizations and pathetic excuses.
for Every American Video Stop behaving like a spoilt brat about your
infantile levels of strength. Stop hating yourself
With Pavel Tsatsouline
for banging your head against phony
Running Time 47 Min training plateaus. Now you can smash through
Video #V102 $29.95 the glass ceiling of your ignorance and burst into
the higher reaches of maximum performance.
DVD #DV004 $29.95
Let's face itit's a delicious feeling to be as
strong as a pantherconfident, sure-of-yourself,
genuinely attractive, a SPECIMEN, THE
GENUINE ARTICLE, stalking the streets with
evident power and natural grace.
I don't care who you are or what you are, I
promise you: grab Pavel's Power to the People!
video IMMEDIATELY, plug yourself inand I
MEAN, PLUG YOURSELF INdo what it
says, and you won't believe the new you.
Achieve super-strength without training
to muscle failure or exhaustion
Know the secret of hacking into your
'muscle software' to magnify power
Whatever your current workout
and muscle
program, just download Pavel's
strength techniques for an
Get super strong without putting on an
immediate improvement in ounce of weight
your results.
Discover what it really takes to develop
spectacular muscle tone
Discover how to mold your whole body
into an off-planet rock with only
two exercises
Now you can design a world class body
in your basementwith $150
worth of basic weights and in twenty
minutes a day
Discover futuristic techniques to squeeze
more horsepower out of
your body-engine
Discover how to maximize muscular
tension and get traffic-stopping
muscular definition
Learn why it's safer to use free weights
than machines
How to achieve massive muscles and
awesome strengthif that's what you
want
How to master the magic of effective
exercise variation
Know how to gain beyond your wildest
dreamswith less chance of injury
Discover a high intensity, immediate
gratification technique for massive
strength gains
Discover the eight most effective
breathing habits for lifting weights
Learn the secret that separates elite
athletes from 'also-rans'

isit the Hard-Style website today to take advantage of free author

www
www.hard-style.com
.hard-style.com
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
35
 Heres what youll discover, when you possess your own copy of
Pavel Tsatsoulines Power to the People!:
Wired for power: superstrength without bulk
How to install a muscle software upgrade into your nervous system
and improve your strength and muscle tone.Why the fascination
with bodybuilding has led to a decline in effective strength training.
Futuristic techniques which enable you to squeeze more horsepower
out of your body-engine.
Tension! What force is made of
How tension generates force..How to maximize muscular tension
for traffic-stopping muscular definitionThe five keys to high tension
trainingThe inverse relationship between velocity and
strength.Flexing to maximize tensionThe function of the
mechanoreceptors in regulating strength.Using Hennemans size
principle to maximize muscular recruitment....Why high values of
fatigue and tension are mutually exclusive.
Training to failureor to success?
Why the strongest men and women in the world have never trained
to failure.Why intensity is the single most important factor in
strength training.The fallacy of pushing to the limitThe only
scientific definition of weight training intensity.. Pushing the limits
of weight/tension, not reps/exhaustion..Why training to muscle
failure is counterproductive Greasing the neural groove using the
Hebbian rule.
Dont water down your strength with reps and fatigue!
How to minimize various types of fatigue and get the most out of
your strength trainingHow to ensure high energy after your
workout.Why performing more than five reps per set hinders
strength development.Why you need to increase the rest intervals
between sets.Why its best to do only two sets.Why you need to
pause and relax between repsHow to build greater ligament
strength by "locking and loading".Surprising advice on how often
to practice a lift for optimal gains.
More low rep advantages
Three reasons why heavy low rep training is the safest way to lift.
Why the stabilizing muscles are prematurely fatigued during high-rep
sets. Why most serious injuries occur during fatigued states.Why
bodybuilders suffer from more pec tears than powerlifters.the
significance of concentration for injury preventionLow reps for a
better quality of lifeWhy heavy low reps can have a tonic,
energizing effect on the nervous system.
Rigor mortis, or why high reps failed to tone you up
Why going for the 'burn' doesnt work.What is real muscle tone
and how do you get it?..building muscular tension from
neurological activity, not energy exhaustion.Increasing muscle tone
through a more alert nervous systemWhy strength and tone
training is the same thing.why deadlifts work best for steel
glutesHow to get maximum definition in your tricepsWhy
training heavy is the best way to get ripped.
"But I dont want to bulk up!"
Why lifting heavy doesnt have to translate into bulking up.What
makes a biceps grow?. How to get stronger and harder without
getting biggerminimizing muscular tear-down and
reconstruction. Increasing your muscles packing density.Why a
denser muscle is a harder muscle.
"Machines are the wusses' way out"
Why its safer to use free weights than machines..And why using the
strength built on an exercise machine is like shooting a cannon from
a canoe.How machines create micro-trauma, pattern overload and
eventual injury.Why the Soviet Olympic teams considered free
weights their best chance for winning a Gold.
Isolation exercises, Frankensteins choice
The dangers of isolation exercises.Paying attention to the kinetic
chain for optimal performanceThe importance of building inter-
muscular coordination for functional strength.Why deadlifts can
help you run faster and jump higher.
Irradiation: the science of getting strong and
hard with only two exercises
The Sherrington Law of IrradiationThe neural turn on. How
a hard-working muscle can cheerlead its neighbors into amplifying
their strength.Why compound exercises are more effective strength
builders than isolation movesDesigning a superior efficiency
36
strength workout. Starting a chain reaction and bringing every
muscle in your body into play..portrait of the deadlifter as supreme
musclemanWhy the deadlift is THE exercise of choice for everyone,
from computer geek to Olympic athlete..Why the deadlift is more
effective than the squat. How the deadlift strengthens the lower
back, traps, scapulae retractors, lats, forearms, and hamstrings.
Why the deadlift may be the best abdominal exercise, bar
none..How to develop your pressing prowess.How to correctly
perform the side press.
How to emphasize your problem areas
without adding exercises
How to shape your body with only two exercises.Why you cannot
reshape an individual muscle.Why genetics makes a difference.
Tweaking the basic drill to shift a lion's share of the load to your
problem areaSpecializing on your weakness while working the rest
of your muscles adequatelywithout adding exercises.
How to become a bear: a Soviet commandos
muscle building secret
If you want massive muscles and awesome strength.How a Russian
trooper was able to sport sixteen inch arms-of-steel in just two
months of trainingand go on to lift 40-50 tons every
workoutHow compression of rest intervals promotes growth
hormone production and maximizes testosterone.
Last three pieces of the big biceps puzzle
How to build huge muscles on a program of deadlifts and presses
only.What, how and when to eat for maximum gains.The
importance of rest.Why you need to reduce stress to protect your
gainsand how to do it best.
Virtual masculinity, or "Can I get built up with
a very light weight by pumping my muscles up?"
Muscle spinning, fake muscle growth and the Potemkin village
phenomenon.The two types of muscle growthwhich one
maximizes strength and makes you rock hard.
On variety, soreness, and keeping things in focus
How the rebound phenomenon affects your strength
program.Mastering the magic of effective exercise variation.
The danger of switching routines.The importance of focused
superhuman effort.How to remain relatively free of muscle
soreness..The benefits of simplicity over complexity.
Cycling: the Russian breakthrough for continuous
improvement (and an excuse to work hard part time)
The fallacy of the Milo myth..The pitfalls of over-prolonged
training.Making improvements through reduction.Periodization
or cyclinga revolutionary approach to strength training..How to
make gains year after year.Why softening up can reward you with
new strength breakthroughsThe ultimate formula for
strength..How to gain beyond your wildest dreamswith less
chance of injury.How to avoid burnout.How to perform the
Linear Cycle for new personal records.. Wave cycling and dealing
with gaps in your training.The Flexible Wave Cycle.. The
Structured Wave Cycle. The Step Cycle.
Hyperirradiation: how to boost your strength
and safety at the same time
How to hack into natures neural software to maximize strength
training effectiveness and efficiency.The reflex arc for easier, safer
deadlifts.How to milk irradiation for all its strength amplifying
worth...Hyperirradiationthe high intensity, immediate
gratification technique for massive strength gainsHow to increase
your bench press by ten pounds overnight Three Anti-isolation
techniques for added strength and greater workout safety.How
Japanese sanchin techniques can add power and stability to your
training.The importance of full tension.How to avoid dissipating
your strengthThe three greatest benefits of hyperirradiation.
Hard abs + strong hands = powerful body
Stimulating the forearm musculature for enhanced lifting
ability.The importance of grip strength.. Avoiding ligament
damage and carpal tunnel syndrome..Absthe weak link limiting
strength..Power to the People!, a simplex approach to strength
everyones performanceHow flexing the abs amplifies the power of
your lift.
Power breathing: the karate secret of superstrength
How to elevate intra-abdominal and intra-thoracic pressure for
additional power.The pneumo-muscular reflexHow to
potentiate muscle excitability for further strength gains.How to
safely hold your breath for greater lifting powerand when the
Valsalva maneuver may be contraindicated..Why you shouldnt
wear a lifting belt..The best-ever ab exercise?..Avoiding back
injuries and hernias..Increasing your overall strength with the
pneumo-muscular reflex.Rectal sphincter contraction for
amplifying strength. The eight most effective breathing habits for
lifting weights.
Slow and steady wins the race
How to simultaneously maximize training effect, safety, and
performance.The benefits of slowness.Why gymnasts have the
most spectacular muscular definitionWhy ballistic cheating is a
losers game.Straining and grinding for maximum lifts.How the
firing rate burst can turn you into a lifting crash-and-burn
victim.How gunning the weight can kill your lift.Super slow for
massive go..Teaching your nervous system how not to give up.
Feed-forward tensionhow to acquire the
strength of the mentally deranged
Frantzs Third Commandment of PowerliftingHow to trick your
feed-back loop and surge to new strength gains.Pulling the brake
from under your gas pedal Disinhibition training, the hottest new
direction in strength trainingEmploying feed-forward tension to
maximum advantage. How virtual lifting builds strength..How
to successfully ignore reality.Using internalization as a secret
weapon in strength training.
Pre-tension for max power and safety
Maximal flexing of the muscles for greater strength and safety. The
three types of contraction and which gives the highest values of
tension.The secret that separates elite athletes from 'also-rans'.
Successive induction: how to get a strong biceps by contracting your
triceps Why antagonist pre-tensing, or successive induction,
contributes lasting changes to your strength...Successive induction for
superior joint stabilization and reduced joint stress.
On shoes, gloves and mirrors
Less strength, more injurieswhy its better not to wear shoes when
you liftand what to wear if you have to. Achieving a power boost
with the positive support reactionSensitizing the extensor reflex
receptors for heavier liftsWhy wearing gloves weakens your
presses Why mirror-gazing can be the difference between
mediocrity and greatness.Blindfolded lifting for developing superior
muscle-joint sense and better body awareness.
Power stretching
Becoming super strong and living to tell about it.Speeding recovery
and reducing injury with power stretching.Increasing muscle
growth 334%with progressively more intense stretching. 9.4%
strength increases using Loaded Passive Stretches between setsWhy
Eastern European sports scientists consider stretching a form of
strength trainingThe importance of Shutdown Threshold
Isometrics and Fascial Stretching.
The drills
Forging your body into an off-planet rock.The only equipment you
need..Loading correctly..Performing a deadlift correctly.Grip,
posture, breathing.How to lower the weight.The five keys to an
impeccable deadlift.. The Sumo Deadlift for steel glutes.The
Modified Romanian Deadlift for stronger hamstrings and granite
calves. The Duck Deadlift off a Platform for eye-popping quads.
The Snatch Pull for rock hard lats and upper back..The Clean Pull
for exceptional hand and forearm strength.The Deadlift Lockout
for midsection, traps, and grip emphasis. The Side Pressseven
reasons to make it the press of choice. The Floor Press for pec
emphasis. The Curl Grip Floor Press for biceps and lateral triceps
emphasisand for fixing wrecked shoulders.. The Barbell Curl
for those who insist.
The Power to the People! Manifesto
Getting back to the basicsthe Holy Grail of true power and
trainingThe no frills power formula for everyone.On brutally
effective essentialsBruce Lees final word.
Abs to Die For
SECRETS
to Kill For.
Gain a Ripped Powerhouse of Six-Pack
Muscle In No Time at All
with Breakthrough Techniques #B11
That Blow the Roof Off
Traditional Ab Exercises

As a chiropractic physician, I see the deleterious effects of a weak

torso on the lower back. Weak abs lead to years of back pain and
dysfunction. As a world record holding powerlifter, I know the
importance of strong abs on maximum power performance.
Bullet-Proof Abs
Beyond Crunches is THE text and authority on ab/trunk stability.
2nd Edition of
Dr. Fred Clary, National Powerlifting Champion and
World Record Holder Beyond Crunches
Book By Pavel Tsatsouline,
Paperback 128 pages
Employ These Little-Known Tips 119 Photos and 112 Illustrations
from ELITE ATHLETES and Possess #B11 $34.95
Your Own Set of AWESOME ABS
I read every book on strength training I
Protect your back and develop exceptional abdominal can get my hands on. There are three I
muscle tone, with a landmark exercise designed for the would highly recommend for any lifter or
special needs of Russian ballet dancers and gymnasts. coach. Two are by Pavel Tsatsouline.
Employ the secret ab weapon of an old time strongman BEYOND STRETCHING is a scientific
famous for his exceptional strength and sinewy, wiry approach to gaining flexibility. This is
physique. how one should learn and perform proper
This insiders secret from East German research radically stretching. The second is Pavels
empowers the traditional situp. BULLET-PROOF ABS. In this book Pavel
discusses and provides pictures of the
Russian full contact fighters used this drill to pound their correct method for ab training. I urge all
opponents with organ-rupturing power, while turning lifters to read these two books by Pavel. I
their own midsections into concrete. Unlike anything seen am sure the benefits will be many.
in the US!
This simple Yoga asana tightens the internal muscles of the Louie Simmons, Powerlifting Coach,
abdominal wall and makes your waist smallereven if you Powerlifting USA
have not lost a pound!

isit the Hard-Style website today to take advantage of free author

www
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.hard-style.com
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
37
 YES,
I WANT MY FRIED ABS
NOW!
Im Done Wasting My Time
with Slow Burns and Half-
No onebut no onehas ever matched Bruce Lees
ripped-beyond-belief abs. What was his favorite Baked Results
exercise? Here it is. Now you can rip your own abs
to eye-popping shreds and reclassify yourself as
superhuman.
As a former Soviet Union Special Forces conditioning
coach, Pavel Tsatsouline already knew a thing or two
about how to create bullet-stopping abs. Since then, he has
combed the world to pry out this select group of
primevally powerful ab exercisesguaranteed to yield the
fastest, most effective results known to man. According to
Pavel, Crunches belong on the junk pile of history, next
to Communism. Feeling the burn with high reps is a
waste of time! Save yourself countless hours of unreward-
ing, if not uselessif not damagingtoil. Get with the
program. Make fast gains and achieve blistering, rock-
hard abs now.

Fry your abs without the spine-wrecking, neck-

jerking stress of traditional crunchesusing this
radical situp designed by the worlds leading back
and muscle function expert, Professor Janda, from
Czechoslovakia.

I have seen many abdominal routines in the

last 25 years and the Beyond Crunches
program is the best yet.
Steve Maxwell, M.Sc., Senior World
Brazilian Jujitsu Champion

When it came to wanting titanium abs yesterday,

the Soviet Special Forces didnt believe in delayed
gratification. Pavel gave them what they wanted. If Russian full contact fighters used this drill to pound
you want abs thatll put you in the worlds top 1 their opponents with organ-rupturing power, while
percent, this cruel and unusual drill does the trick. turning their own midsections into concrete.

38
 An IRON CURTAIN Has
Descended Across MY Abs
Possess a maximum
impact training tool for the
worlds most effective abs,
no question.
#V90
Includes detailed follow-along
instructions on how to perform most of
the exercises described in the
companion book, Bullet-Proof Abs
Demonstrates advanced techniques for
optimizing results with the Ab
Pavelizer.
As a former Soviet Union Special Forces
Beyond Crunches conditioning coach, Pavel Tsatsouline
Hard Science. Hard Abs. already knew a thing or two about how
to create bullet-stopping abs. Since
Video
then, he has combed the world to pry
With Pavel Tsatsouline
out this select group of primevally
Running Time 37 Min
powerful ab exercisesguaranteed to
#V90 $29.95 yield the fastest, most effective results
known to man.
Pavels Ab-strengthening breath techniques Russian fighters used this drill, The Full-
will give you the power to explode a water Contact Twist, to increase their striking
bottlebut dont try this trick at homeif
the extreme air-pressure whacks back into
power and toughen their midsections
your lungs, instead of exploding the water against blows. An awesome exercise for
bottleyou can end up very dead, which is iron-clad obliques.
a bummer for everyone.
Fry your abs without the spine-wrecking,
neck-jerking stress of traditional crunches.
No onebut no onehas ever matched
Bruce Lees ripped-beyond-belief abs.
What was his favorite exercise? Here it is.
Now you can rip your own abs to eye-
popping shreds and reclassify yourself as
superhuman.
Rapidly download extreme intensity into
your situpswith explosive breathing
secrets from Asian martial arts.
Employ a little-known secret from East
German research to radically strengthen
your situp.
Do the right thing with "the evil wheel",
hit the afterburners and rocket from half-
baked to fully-fried abs.
"Mercy Me!" your obliques will scream
when you torture them with the Saxon
Side Bend.
How and why to never, never be nice
to your absand why theyll love you
for it.
A complete workout plan for
optimizing your results from the Janda
situp and other techniques.

Pavel demonstrates the

Power Breathing
technique Bending the
Fire to develop an
extra edge in your abs
training.

SAVE
15%
See Order
Insert

isit the Hard-Style website today to take advantage of free author

www
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.hard-style.com
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
39
 Heres just some of what youll
discover, when you possess your
own copy of Pavel Tsatsoulines

BULLET-PROOF
ABS:
Part I - How to TRULY ISOLATE Your Abs
for Faster, More EFFECTIVE RESULTS
The three essentials of a perfect abs exercise.why crunches cant and dont
work.why the current ab machines fail to deliver on their promise. the Law
of Irradiation. Professor Jandas breakthrough discovery.how the Janda
situp strengthens and tones your abs in the quickest, most efficient manner.
the Law of Reciprocal Inhibition.how the Ab Pavelizer minimizes irradiation
and maximizes abdominal strength.how to optimize your results with a
Pavel Tsatsouline graduated program and achieve the abs of a world class athlete.

Part II - Integration: How to Turn Part IV - How to Boost Yourself

Your Abs into Team Playersand
SKYROCKET Your ATHLETIC POTENTIAL
A two-step program: from training the muscles to training the
movement.the Russian Ballet Leg Thrust for a stable spine and
corrugated abs.the right way to do situps.how to test if you are
ready to do situps. the dangers of adaptive shortening.Laputins
highly effective variation of the straight-legged situp. Scissor
Situpsusing a martial arts secret for an extra edge in abs
strength.how the Swiss Ball Crunch uses extreme stretching to
transform the worthless crunch into a thing of pure evil.a brutal
love handle muscle workout.hell-on-a-wheel with the jackknife
pushup. Yananis and the killer Spetsnaz speciala one arm-one
leg jackknife. abdominal pushups for core strength and back
stability.Bruce Lees Dragon Flag.
from Wannabe to CHAMPION with
POWER BREATHING
The vital difference between passive and active exhalation.
the pneumo-muscular reflex. how to pick the optimal breathing
pattern. maximizing intra-abdominal pressure.a simple way
to boost your strength by 12.2%. Vladimir Zatsiorskys first
choice for armoured abs... Bending the Fire1,500 year old
martial art secret meets Russian science.turbocharge your
breath with the Chi Kung secret of the anal lock.get yet another
competitive advantage with the Second Focus.and then
beyondextreme intensity contractions with the Elbow Strike
Second Focus.and welcome to the Gulagwith the Second
Focus/Ab Pavelizer Negative Sequence. clean up the
intercostals with the Yogic Vacuum.

Part III - How to BRUTALIZE the Part V - Questions & Answers

Obliques and SAVE Your Spine
The four crucial functions of the obliques. the Full Contact
Twistfor a tight waist and massive punching power. the Saxon
Side Bendfor sinewy, wiry obliques. the Suitcase Style One-Arm
Deadliftknow what it means to lose to a semi. power rack
deadlifts and neurological carryover.
The truth about burning, building and toning.how best to
counter the Law of Accommodation.why negatives generate up
to 1.3 times more muscular tension than positives. the force-
velocity curve.incorporating isometrics into your abs
program.varying exercise tempo for extra strength gains.
canning your concrete absfor those who want the six-pack
look.how often to train your abs.why you shouldnt warm up
before abs exercises.debunking the strange myth of upper and
lower abs.the benefits of relaxing between reps.

40
 PRAISE FOR PAVEL TSATSOULINE AND FOR THE FIRST EDITION OF BEYOND CRUNCHES
"Thank you for the great job you did in your
presentation (on abdominal training) at the Arnold Fitness
EXPO Seminar. We received uniformly
favorable comments concerning the quality of your
instruction and the content of your message. As you know
the fitness enthusiasts we attract to our seminars are very
knowledgeable individuals. Hence, their supportive
feedback concerning you and your presentation is of
special significance."
James J. Lorimer, Schwarzenegger/Lorimer
Productions
"The Pavelizer is the rage among the iron elite."
Marty Gallagher, World Masters Powerlifting
Champion, WashingtonPost.com
"I am writing on behalf of the entire Board of Directors
of the Texas Tactical Police Officers Association to
express our sincere gratitude to you for helping with our
Conference 2000. We trained 536 officers from 129
agencies.
Your portion of the instruction was a huge success. All
of the student critiques were very complimentary. As a
team leader with the Houston Police Department SWAT
team, I am constantly looking for new ways to improve
my physical performance. According to the student
comments, you have truly introduced a new and
revolutionary fitness program to our members.
In particular, our members commented on your
common sense, practical exercises that utilize a
minimum amount of equipment to achieve the very goals
that other instructors require thousands of dollars of
equipment to achieve. These techniques will help each
officer reach new levels of fitness and ultimately improve
their ability to protect the communities they serve.It is our
mission to provide the very best training available,
anywhere. Your efforts helped make that possible."
M.L. "Sandy" Wall, Training Advisor, TTPOZ
"Expect to find some of the most grueling stomach-
busters that you have ever experiencedTsatsouline
advocates low-repetition intensity over high-repetition
"burn" exercises, and introduces us to the Ab Pavelizer, a
machine of his own invention that allows for perfect sit-
ups. Beyond Crunches has many new and challenging
drills, making this a great manual for anyone who needs
some variety in their workout routine. Included is
the Flag, Bruce Lee's favorite abdominal exercise."
Brendan J. LaSalle, Amazon.com
"As a chiropractic physician, I see the deleterious effects
of a weak torso on the lower back. Weak abs lead to years
of back pain and dysfunction. As a world record holding
powerlifter, I know the importance of strong abs on
maximum power performance. Beyond Crunches is THE
text and authority on ab/trunk stability."
Dr. Fred Clary, National Powerlifting Champion and
World Record Holder
"I learned a lot from Pavel's books and video, and plan
to use many of his ideas in my own workouts, especially
the nontraditional ab exercises described in Beyond
Crunches."Clarence Bass, Most Muscular Man, Mr.
U.S.A, Past 40, author of Ripped 1, 2 & 3 and Lean for Life
isit the Hard-Style website today to take advantage of free author
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
"Congratulations on your book Beyond Crunches. I
found several of the insights and expressions to be very
interesting and thought provoking (The Ab Pavelizer is
just one). I will be implementing some of them into my
own abdominal workout schedules."
Dennis B. Weiss, author of Mass!, Raw Muscle &
Anabolic Muscle Mass
#B11
"As someone who has been crippled twice by injuries to
my spine and had to rebuild my body from scratch twice,
I have two things to say: 1) serious abdominal
conditioning is *mandatory* for anyone with back pain
and anyone who intends to push their body in sport or
martial arts and 2) Pavel's book is, by far, the best book
I've seen on this vitally important and neglected
subject."
Bullet-Proof Abs
Ken McCarthy, New York 2nd Edition of
"This book took me from having a back that everyone Beyond Crunches
told me was too weak to ever do heavy lifting and that Book By Pavel Tsatsouline,
was in almost constant pain to no back pain and new PR's Paperback 128 pages
in the deadlift and Squat. Pavel's ab exercises are the stuff
119 Photos and 112 Illustrations
champions are made of. Clear, concise directions and
radical new ideas make this book well worth the money #B11 $34.95
spent. And it's for every trainee with a desire to succeed.
I've heard that you must already be very advanced to
begin the exercises in this book, but I recently began
training my 50 year old father-in-law using these "I have seen
techniques and after about a month he was doing Janda many abdominal
situps with the best of them. Not to
routines in the
mention he no longer complains of back pain and has
better posture. Get this book and throw out all of your last 25 years and
others on abs!" the Beyond
Chris Dudzik, Hollister, CA. Crunches
program is the
"Pavel delivers once again! This book details the
mechanics of abdominal and oblique development in an best yet."
easy to understand, user-friendly format. Learn to either
build up your midsection, tone it up, get a prominent six- Steve Maxwell,
pack, and/or increase your punching and throwing power M.Sc., Senior
by learning to integrate your powerful midsection! There
is one particular exercise that I found to be super World Brazilian
productive in adding to punching power, and this is the Jujitsu Champion
only book that has it... It is extremely simple and easy to
understand. Pavel explains how to protect your spine and
perform the "perfect" situp. All in all a great book by a
great author, definitely a must-have for any fighter and
lifter. My punching power and deadlifting strength went
up very quickly on this program and I am very pleased."
Sean Williams, Long Beach, NY
"I've bought the TV advertised training devices and a
bundle of ab bookstried them all. But, doing the
routines Pavel Tsatsouline presents in this book is the way
I have achieved solid abs! Pavel offers a great deal of
knowledge in an easy to digest manner. His writing, while
colloquial, is founded in research and deep understanding
of physiology and kinesthetics. I highly recommend this See the New
book."
Linda Crawford, Minnesota State Masters Ab Pavelizer II
Powerlifting Champion and Record Holder,
Minneapolis, MN
on page 25
www
www.hard-style.com
.hard-style.com
41
 rward Run/Chop
Bag

10,12
2

4,6

14
Heres what youll discover, when

1,3

7,9

13,15
11
you possess your own copy of

3. Forward Zig-Zag Around Bags

Renegade Training
By Coach Davies
Focus Lifts

The Renegade Creed Rope Skipping Chart of Lifting Movements

10

Introduction
The development and maximization of speedthe new
demands for explosive strength, agility, and powerthe
gridiron as modern battlefield... speed as the ultimate
10
Rope skippingthe perfect exercise for everyone?...the
nine skill areas addressed by rope skippingthe proper
mechanics of rope workselecting the best ropethe
Kettle Bell Lifts
Why kettlebell work should be an 9
importance of correct hand positionrope speed. instrumental portion of any lifting 9
program...kettlebells for muscular
Sequence Drills

8
harmony, balance and powerful

8
weapon for determining victoryhow to annihilate the
Four rope routine patterns to employ during breaks, for tendonsdeveloping proper hip
competitionwhat dictates successhow to produce a
greater physical benefits plus a heightened sense of thrust for sport specific functions.
7
faster, more explosive athletethe governing concept of
awareness and concentration.
effective trainingthe well-trained athletes elixir to 7
success. Olympic Lifts
Agility Ladder The advantages of performing

6
The functional needs of the modern football playerhow

6
Ladder drills for foot positioning, quickness of feet, and Olympic lifts developing
to maximize an individuals athletic developmentthe
efficiency of movementhow to make your own ladder. explosive power.
true and only goal of trainingthe Renegade Training
5
5
success-mantra that every task must satisfythe no
Agility Ladder Drills Hybrid Lifts
holds barred and back-to-basics coaching philosophy for
extreme physical prowess and the relentless pursuit of

4
Bag Drills

4
victory. Supplemental Lifts
Bag drills to mimic actual playing conditions and for
How I developed my blueprint for success...astonishing
specialized physical preparationcorrect bag set up.
improvements in speed...the key determinant for Medicine Ball Lifts 3
The medicine ball for explosive 3
successful conditioning...the vital importance of
Cone Drills training, core development,
periodization...the real reason most athletes are not

2
How to optimize your cone drills correct set up.

2
successful...formulating an appropriate plan of proprioreception, eye-hand
attack...regaining the work ethic for mental toughness coordination, and sport-specific
and integrity...developing the pattern of victory as a daily CHAPTER 3 twisting actionsoptimal weight.
1
1
mindset. LINEAR SPEED DEVELOPMENT
Abdominal Training
How to improve absolute game speedrate of stride x
Understanding the importance of
CHAPTER 1 stride lengthestablishing proper form and correct
the abdominal carriage for all
RANGE OF MOTION proportionshow to improve torso stability to maximize
aspects of football. Agility Ladder Drills
speedcorrect arm action for speed development. 8. Lateral Shuffle and Turn
DEVELOPMENT
The Abdominal Circuit
Flexibility as sport-specific range of motiondeveloping Sprint Sequences
a functionally flexible athletethe power of want and The three basic phases of sprintingthe nature and
desirethe bending steel analogythe three major effects timing of maximal and submaximal work. CHAPTER 5
of enhanced flexibilityextrafusal and intrafusal muscle WORK CAPACITY DEVELOPMENT
fibers. The 40 The pathway to greatness tapping into the hidden
Improving the 40 by mastering the start. A simple 10-step source of physical talentwhen to address work
Static versus Dynamic Range of Motion progression for astounding improvements. capacitythe real key to success.
Static and dynamic flexibilityhow to optimize static
flexibility training the cognitive process... how to Setting Up General Physical Preparation (GPP)
optimize dynamic flexibilityunderstanding the vital Constructing a solid foundationthe six major benefits
difference between stretching and range of motion Explosive Jump Training of GPPpositively affecting the athletes psychehow to
development. Plyometric training to generate greater force and structure and correctly perform weighted and
powerthe importance of correct pre-conditioning two nonweighted GPP exercises.
Hip Mobility drills for tremendous results.
Exercises Combative Work
Power-Speed Skipping Drills The crucial importance of
Brutal drills to enhance proper running form, develop the combative training to
functional musculature of the midtorso, the proper pelvic decide the flow of the
tilt, and the hips, hamstrings, and lower levers needed for gamereinforcing speed,
top speed. explosiveness and technical
proficiencyhow to
Tumbling Drills CHAPTER 4 perform punch patterns for
How to use tumbling to improve maximum benefit.
body harmony and kinetic STRENGTH DEVELOPMENT
awarenessthe many other How and why to avoid muscular adaptation
benefits of tumbling drills. overcoming the adaptation curvefor tremendous gains CHAPTER 6
in explosive power, speed, agility, and functional SPIRITUAL DEVELOPMENT
Postworkout Stretching hypertrophy improving motor skill abilitydeveloping The real path to athletic greatnessenhancing
a lean, powerfully built football-perfect physique the commitmentthe true source of commitment
importance of creating deliberate chaos in your developing the never say die attitudefostering will
CHAPTER 2 training. addressing appropriate measures of absolute and desirethe five personal attributes needed to achieve
AGILITY TRAINING strength, speed strength, explosive strength, and strength greatness integrity drivecreating unstoppable
Why reaction, balance, and agility endurancestarting strength acceleration toughnessthe comprehensive element of discipline
are better determinants of success strengththe conjugate sequence for strength conviction, courage and perseverancedeveloping the
on the football field than the 40- trainingSpecial Physical Preparationthe six key mindset.
yard dash. multiple-joint focus lifts.

42
 Unleash a Shattering, Unstoppable
INTENSITY!
What does it really take to WIN in football?
How can you turn apparent athletic mediocrity into an unstoppable
force that cant stop winning?
Why do God-given talents and genetic-freaks so often fail on the field to
lesser mortals?
How do you get the victory before you even step on the field?
What fail-safe training method can churn out winners, year-in, year-out,
with a staggering consistency?

Enter the secret stealth weapon of modern football success, Coach

Davies, who has helped high school, college and NFL teams turn lead into
goldand also-rans into number onewith startling frequency. In
Renegade Training for Football, Coach Davies presents you with his full
program for gridiron mastery.

Its not a game, its a war! Coach Davies drills into his athletes.
Extreme functional toughness, a bloody-minded
brutality of purpose and a nasty-streak one mile wide
defines the training mindset.

The physical program itself cuts to the core of

what really, really, really works-in-the-trenches to
optimize on-the-field performance. Techniques
run the gamut from cutting-edge Eastern
European to tried-and-true traditional. Its
all here, from rope-skipping, stretching,
hurdling, sprint set-up and Olympic
Renegade
lifts to esoteric Russian Kettlebells, abs-
work, ladder work, jumping, tumbling
Training for Football
and cones. A goldmine of explicit
charts and racks of photographs
The Ultimate Guide to Developing
ensure your complete grasp of how to Maximum Strength, Maximum
blow past your current athletic level
and ratchet up to greatness. Speed and Maximum Power
Book By Coach Davies
Discover everything Paperback 225 pages 8.5 x 11
YOU need to know #B21 $34.95
for:
Range of Motion
Development About
About the
the Author
Author
Coach
Coach Davies
Davies develops
develops comprehensive
comprehensive training
training
Agility Training packages
packages forfor all
all facets
facets and
and levels
levels of
of football,
football, from
from
Linear Speed Development high
high school
school toto college
college to to the NFL. Internationally,
the NFL. Internationally,
Coach
Coach Davies
Davies hashas been
been acclaimed
acclaimed for for his
his work
work with
with
Strength Development European
European andand South
South American
American soccer
soccer teams.
teams.
Work Capacity His
His Renegade
Renegade Training
Training philosophy
philosophy is is
controversial
controversial but
but hashas proved
proved highly
highly successful
successful inin
Development application.
application. Coach
Coach Davies
Davies instills
instills aa warrior
warrior
Spiritual Development mindset
mindset inin his athletes. The
his athletes. The result:
result: aa stand-out
stand-out
toughness
toughness capable
capable of of excelling
excelling in in the
the controlled
controlled
chaos
chaos and
and extreme
extreme stress
stress of
of modern
modern football.
football.
Well see YOU in the Physically,
Physically, his
his athletes
athletes havehave consistently
consistently broken
broken
HALL OF FAME! through
through past performance barriers
past performance barriers toto dramatically
dramatically
enhance
enhance their
their speed,
speed, strength
strength and and power.
power.

isit the Hard-Style website today to take advantage of free author

www
www.hard-style.com
.hard-style.com
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
43
 Highlights of What Youll Get, What to Expect, When You
Own the Xtreme Athletes #1 Performance BibleAnd Hit
The Fast Track to Amazing Gains in Your Chosen Sport
Chapter 1
The Renegade Plan of AttackWhat It
Takes to Xcel as an Xtreme Athlete
How to train for your specific needsthe
application of Renegade Training principles to
Xtreme sportstrue athletic ability and the
wheel of conditioningrange of motion
agilitylinear speedstrengthGeneral
Physical Preparation (GPP)Specialized
Physical Preparation (SPP)the Renegade
plan of attackkey mental attributes.
Chapter 2
Xtending Your MovesFor Higher
Performance, Less Fatigue, and Less Injury
The importance of agility and flexibility the
benefits of range of motion traininghow
muscles workintrafusal and extrafusal
fibershow to enhance energy and decrease
injurystatic range of motiondynamic range
of motionPreworkout Stretching Routine
Hip Mobility ExercisesTumbling Movements
Static Range of Motionhow and why to
achieve intense yet tranquil relaxation
competitive benefitsinstinct and flow
controlling mindset and emotions
Postworkout Stretching RoutineStatic
Stretches
Chapter 3
Xtreme AgilityHow to Achieve Cat-Like
Balance and Super-Quick Reaction Times
The importance of improving agility for
performance successsport-specific skills
why the Renegade approach uses Swiss balls
and balance boardsRope Skippingthe
benefits of rope skippingmental attributes of
concentration and timingthe basics of rope
workmechanicspositioning of the rope for
optimal workoutscorrect speedmovement
patterns Sequence DrillsHow to ramp up
your skipping program...sample skipping
sequenceadditional benefits.Balance
Trainingenhancing sport-specific skill
developmentsafety factorsbalance board
trainingclimate and weather concernsthe
Indo boardthe importance of balance in
Xtreme sportsdrills to perform daily on the
balance board without exceptionSwiss ball
trainingwhy ball training works so well for
44
Xtreme sportssafety issuesbest ball to Exercises sample patterns of nonweighted
usebest progression for training movements GPP exercises.
Beginning and Advanced Swiss Ball
Movements. Chapter 7
The Renegade Program for Xtreme
Chapter 4 XcellencePutting It All Together
How to Gain Awesome Speed and Complete five-day-a-week, six-week training
Xplosive Jumping Power cycle for massive success in your chosen sport.
Speed and explosive jump training for sport-
specific performance on the board or the Chapter 8
bikethe purpose of improving speed and Xtreme SpiritUnleashing The Force
power in the Xtreme sportssprint Behind True Xcellence
patternsMaximal and Submaximal Work Spiritual training for the X-athletesthe
SequencesPlyometric Trainingthe stretch- source of commitment and determination
shortening cycle to generate greater force and how to foster will and desiremaking chaos
powerthe application of plyometrics to your allythe importance of integrity
Xtreme sportsoptimal time to do plyometric drivediscipline convictionbuilding the
workthe three best drills for enhancing the success mindset.
lower body.
Chapter 5
Xtreme ToughnessDeveloping The
Strength You Need to Master Mean Curves,
Hellacious Waves, and Brutal Tracks
The complexity of training strength for Xtreme
sportsthe ultimate goal of strength
traininginjury protectionthe benefits of a
wide variety of exercise movementsplanned
chaosthe Renegade training rushthe basics
of liftingthe three planes of motionthe
cornerstones of the program barbellswhy
you dont want to use machineswhy the
Renegade approach avoids using heavy
weightsspeed and controlkettlebellstypes
of liftsfocus liftstraining loads and
intensity levelshybrid liftsmaximizing
explosive and reactive strength without
unnecessary muscular growth supplemental
liftscomplex liftsFocus, Hybrid, Complex
and Supplemental LiftsMedicine Ball
Trainingthe purpose of med ball work for Xtreme Sports Training
Xtreme sports.The CircuitAbdominal
Exercises. Renegade Style
Success Secrets for Super-
Chapter 6 Performance in Surfing, Boarding
General Physical PreparationA Basic and Biking
Battleplan for The Xtreme Athlete By Coach Davies
Achieving the correct level of General Physical Paperback 260 pages 8.5 x 11
Preparation (GPP)seven key benefitsGPP Over 100 photographs
#B26 $34.95
 Attack-Dog Toughness, Cat-Like Balance,
Razor-Sharp Reactions, Explosive Jump-
AbilityGet It All When You Train Xtreme
Sports, The Renegade Style
Watcha want? Are you for real? Are you a doer? Can you
excel? Do you have what it takes? Can you hack it?
Ready to put MUSCLE in your MADNESS?
FIRE in your VEINS? IRON in your CLAWS?

If youre seriously afflicted with the burning desire to succeed at all costs, to
blow the roof off your past achievements and live like it was last your
minute on earth, then grab this thing and make it yours from the inside out.
Welcome, friend, to the style of Renegade. Adopt the code, make it yours
and explode to ridiculous new levels of spectacular performanceno
question.
Welcome, friend, to the first-ever, complete training program for superlative
results in the xtreme sport of your choice.
Xtreme Sports
Training
You Aint In The Game If You Aint Doing It Renegade Renegade Style
Astound competitors with your blazing speedappall them with your brutal endurance Success Secrets for Super-
Soar like an eaglewith impossibly high jumps and absurdly extended hang times Performance in Surfing,
Perform tricks and feats thatd rock the brain of a digital wiz Boarding and Biking
Take Natures toughest poundingand bounce away laughing By Coach Davies
Rip the most wicked sets with breathless ease and grace Paperback 260 pages 8.5 x 11
Unleash the beast withinon an unsuspecting world Over 100 photographs
Cry victoryits yours for the seizing #B26 $34.95

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.hard-style.com
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45
 Praise for Coach
Davies and
Renegade Training
In my 20 years of coaching, I have been
fortunate to have been associated with a lot of
top quality coaches. When I think of someone
whom I would want to send my kids to for speed
and quickness development along with a new
approach to overall training methods, the one
who comes to mind first and foremost is John
Davies. I have personally watched him interact
on the field and have had the opportunity to
send a lot of my athletes to him and everyone of
them have made incredible gains in all aspects.
John is unique with his style, he has cutting edge
techniques, but what impresses me most is the
way he puts things into a simplified and easy to
understand methods that can be tailored to
athletes at all levels. Undoubtedly you will find
Johns Renegade Training for Football to be both
rewarding and refreshing!! Enjoy!!
Steve Mooshagian, NFL Wide
Receivers Coach
I just wanted to thank you for all of the power-
speed programs you have developed for our
football program the past two years. We
continue to make tremendous progress in the
area of speed development and conditioning.
The individual programs you have developed by
position serves as a motivational tool for our
players. Our players have responded well to the
position specific training regiments. The blend of
100% sprint work with agility, interval training,
resistance sprints, tempo sprints, GPP, SPP, and
power-speed drills is truly outstanding. Adding
the functional speed-strength work medicine ball
drills and sand pit has given us a nice package to
work with in developing a faster, powerful
athlete. Our staff continues to be amazed at how
well our players have progressed through the
different levels of the power-speed program. The
program emphasizes total athletic development
while elevating work capacity and training
volumes. The power-speed program demands the
best from each player every day during the off-
season and pre-season training period.
Joey Batson, SCC, MSS, Director of Strength
Speed and Conditioning, Clemson University
"Playing football it Canada, you do not receive
the same level of coaching that players do in the
U.S., and are often left to fend for yourself when
it comes to off-season training. Over the years I
have tried nearly every 'football specific'
workout out there, and found that none of them
addressed all of the needs specific to the sport of
football. However, Coach Davies' program
addresses all of these needsspeed, agility,
strength, power and general physical
preparationand puts them into a properly
periodized and easy to follow year-round
workout program. I have made incredible
progress over a short period of time using his
workouts, and wish that I had access to his
guidance years ago."
Scott Vass, Simon Fraser University Clansmen
Football.
Joining the Renegade Coaching program has
made an immediate impact on the young athletes
that I work with. As their personal coach I want
46
Our players are
in the best shape
they've ever been
in and they're
able to keep up
with other teams
who a year ago
blew past them.
the best for them. What better programs to give
them than the Renegade Workout? GPP and its
proper implementation have made me a believer
in any program John Davies creates. I have seen
dramatic changes in my athletes hip flexibility
and overall work capacity. Coach Davies I have learned more in seven months from
training program has launched my athletes Coach Davies about the practical application of
confidence and will to succeed. exercises and hard work in the real world than I
Dan Fichter, Wannagetfast, Power Speed did from the other "experts" in 17 years lifting,
Training, Rochester, NY a Master's degree in Exercise Physiology,
countless journals and magazines.
"John's work is on the cutting edge; it always Kevin Herring, Birmingham, AL
has been and always will be. He dares to go
where few will tread. He attacks athletic Most strength coaches and football athletes
performance with a force firmly founded in have confused football conditioning with weight
tradition as well as venturing into what some lifting. The ability to bench press the weight
deem unconventional. In the end, the results room has little positive transfer to the playing
speak for themselves. Wins, wins, and more arena. Fortunately, John Davies new book on
wins. Little more need be said." football conditioning will provide the proper
Mike Ryan, College and High School football roadmap for the aspiring football athlete and his
coach, CA strength coach. The depth of Coach Davies
experience with the football athlete combined
"Coach Davies' concepts on training football with his in-depth knowledge is rarely found in
players are the best that I have ever encountered! today's contemporary coach. I have found him
His "renegade style" of training the football to be an invaluable resource. His workouts are
athlete is unique to any other form of training. It not only a tremendous challenge that produces
does not emphasize just one or two aspects of results, but they provide a refreshing perspective
football such as weight training and on this modern gizmo, no pain and no gain
conditioning; it emphasizes all facets equally, mentality. I would not hesitate to recommend
which in turn creates a great player on the this book to any athlete or conditioning
gridiron. Explosive strength, agility, quickness, consultant.
flexibility, special awareness, reaction time, Michael Rutherford, M.S. Exercise
conditioning and most importantly, warrior Physiology.
attitude and mental & physical toughness are all
developed fully and given equal attention!" "Coach Davies is the real deal. After three
Derek Alford, Offensive Coordinator/ months of training under his guidance, I was
Quarterbacks, Garland High School, TX. able to reach levels of strength and speed that I
never thought would've been possible. I'm much
"John Davies is the new wizard of innovation in more confident in my skills as an athlete and
sport-specific training. If you don't read this can't wait to be able to apply them to the
book, then winning must not be very important football field in a few months.
to you." M.J. Mafaro, Staten Island, NY.
Arik Orosz, Trainer, Minneapolis, MN
"Our players are in the best shape they've ever
been in and they're able to keep up with other
teams who a year ago blew past them. The boys
have a love/hate relationship with the program.
They believe in it and are willing to go through
it, but they also admit that it's the toughest thing
they've ever done. They know it will make them
better athletes as well as people. If you're gonna
be a bear, be a grizzly."
Jabo Burgess, Coach, Easley High School
Easley, SC
"Working with Coach Davies was been the most
intense experience in both the training and the
results that I have had since starting training
twenty years ago. I have become a true
"Renegade." I now prefer to train alone after the
gym closes by myself, leaving my
training partners wondering what has
caused my new found level of speed,
strength and endurance."
Jay Cox, Deputy Sheriff,
Bishopville, MD
 Develop Bull-Like Strength and a Stallions
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These are all crucial skills to master,
especially if you are going into harms way!

Praise for Tactical Athlete Pull-Up System

Anyone who thinks that being able to knock off twenty touch-and-go bodyweight pullups will enable him
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Strong Using Bodyweight Exercises Only Pull-Up System
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at first I was wondering what was going to be on the DVD. After all, there is only so much you can do with a
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Steve Baccari, RKC Boxing Coach, Co-author: Power Behind the Punch
The 11 individual exercises plus 11
The DVD is excellent. These exercises give tremendous strength and stamina innovative total-body exercise circuits:
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Once again Jeff Martone has given us another tool to use and more advanced Help you shatter your previous pull-up bests
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Joshua Scherrey, Training Specialist, former Navy SEAL and police officer/US
Dept. of Energy

isit the Hard-Style website today to take advantage of free author

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.hard-style.com
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47
 Heres what youll discover, when you possess your
own copy of Pavel Tsatsoulines Relax Into Stretch:
Stretching is NOT
the best way to become flexible
Why Americans lose flexibility as they grow older
the dangers of physically stretching muscles and
ligaments the role of antagonist passive
insufficiency the nature and function of the stretch
reflex how to master muscular tension how to
inhibit the stretch reflex intensive and extensive
learning methods.
Waiting out the Tension
relaxed stretching as it should be
Just relaxwhen and when not to use the technique
of Waiting out the Tension Victor Popenkos key to
mobility the importance of visualization why
fear and anxiety reduce your flexibility maximizing
perceived safety in the stretch.
Proprioceptive Neuromuscular Facilitation
How Kabats PNF fools your stretch reflex the
function of the Renshaw cell why it works to pre-
tense a stretched muscle.
Isometric stretching rules!
Why contract-relax stretching is 267% more effective
than conventional relaxed stretching what the
'frozen shoulder' has to teach us the lifestyle
problem of tight weakness why isometrics is more
practical than weights.
Extreme flexibility through Contrast Breathing
How to breathe your way to greater flexibility
effective visualizations for the tension/release
sequence avoiding the dangers of hyperventilation.
Forced Relaxation
the Russian spirit of stretching
How to turn the contract-relax approach into a
thermonuclear stretching weapon determining
correct duration tips for the correct release of
tension.
The final frontier: why Clasp Knife stretches
will work when everything else fails
How to cancel out the stretch reflex taking
advantage of the inverse stretch reflex the last line
of defense against injuries shutdown threshold
isometrics mastering the Golgi tendon reflex.
48
Why you should not stretch your ligaments
and how you can tell if you are
Yoga postures and stretches to avoid at all costs the
function and limitations of your ligaments.
Stretching when injured
Rest, Ice, Compression and Elevation what happens
when a muscle gets injured contracting and
releasing the injury why stretching wont help a bad
back and what to do instead.
The demographics of stretching
Why your age and sex should determine your
stretches the bestand worststretches for young
girls, boys and adolescents a warning for pregnant
women whats best for older folks.
The details, the schedule
Isometric stretcheswhen to do them and how often
how to know if you are doing too much Bill
Superfoot Wallaces hardcore stretching schedule
correct order and choice of stretch why isometric
stretching should be the last exercise you do in your
day.
The Relax into Stretch drills
1. The Souped Up Toe Touch . . . . . . . . .Page 49
2. The Spine Decompression Hang . . . . .Page 51
3. The Improved Cobra . . . . . . . . . . . . .Page 54
4. The Side Bend . . . . . . . . . . . . . . . . . . .Page 57
5. The Spine Rotation . . . . . . . . . . . . . . .Page 60
6. The Lateral Neck and Trap Stretch . .Page 61
7. The Headache Buster . . . . . . . . . . . . .Page 62
8. The Anti-Slouch Neck Stretch . . . . . . .Page 63
9. The Head Turner . . . . . . . . . . . . . . . .Page 64
10. The Chest Opener . . . . . . . . . . . . . . .Page 65
11. The Overhead Reach . . . . . . . . . . . . .Page 67
12. The Biceps and Shoulder Stretch . . . .Page 68
13. The Shoulder Blade and Lat Stretch .Page 69
14. The Upper Back Loosener . . . . . . . . .Page 71
15. The Wrist Flexion . . . . . . . . . . . . . . .Page 73
16. The Wrist Extension . . . . . . . . . . . . .Page 74
17. The Good Morning
Hamstring Stretch . . . . . . . . . . . . . . .Page 75
a) standing . . . . . . . . . . . . . . . . . . . .Page 75
b) seated on a chair . . . . . . . . . . . . .Page 76
c) seated on the floor . . . . . . . . . . . .Page 77
18. The Kneeling Hip Flexor Stretch . . . .Page 78
19. TheLunge Hip Flexor Stretch . . . . . . .Page 80
20. The Karate Stance Hip Flexor Stretch Page 82
21. The Karate Stance Groin Stretch . . . .Page 84
22. The Seated Groin Stretch . . . . . . . . . .Page 86
23. The Calf Stretch . . . . . . . . . . . . . . . . .Page 89
24. The Shin and Instep Stretch . . . . . . . .Page 91
How much flexibility do you really need?
Why excessive flexibility can be detrimental to
athletic performance why old school strongmen
instinctively avoided stretching what stretches
powerlifters and weightlifters do and dont need
warning examples from sprinting, boxing and
kickboxing.
When flexibility is hard to come by, build
strength
Plateau-busting strategies for the chronically
inflexible high total time under tension.
Two more plateau busting strategies from the
iron world
Popenkos flexibility data the reminiscence effect
the dynamic stereotype How to exceed your old
limits with the stepwise progression.
Advanced Russian Drills for Extreme Flexibility
25. The Side Stretch . . . . . . . . . . . . . . . .Page 100
26. The Cossack . . . . . . . . . . . . . . . . . . .Page 102
27. The Reverse Cossack . . . . . . . . . . . .Page 104
28. The Hip and Side Stretch . . . . . . . . .Page 106
29. The Crawling Lizard . . . . . . . . . . . . .Page 108
30. Hamstring Stretches . . . . . . . . . . . . .Page 109
31. Hip Flexor/Quad Stretches . . . . . . . .Page 114
32. The Lower Calf Stretch . . . . . . . . . . .Page 117
33. The Front Split . . . . . . . . . . . . . . . . . .Page 118
34. The Bent Press Stretch . . . . . . . . . . . .Page 123
35. The Modified Reverse Triangle . . . . .Page 126
36. The Roadkill Split . . . . . . . . . . . . . . .Page 128
37. The Side Split . . . . . . . . . . . . . . . . . . .Page 131
Relax into Stretch delivers
instant flexibility!
 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. #B14
Marty Gallagher, Columnist, WashingtonPost.com

Pavel Tsatsouline's Relax Into Stretch: Instant Flexibility Through

Mastering Muscle Tension is a superbly illustrated, step-by-step guide to
SAVE
achieve physical flexibility of muscle groups and sinews. Relax Into
Stretch is very effective and very highly recommended reading for men
and women of all ages and physical conditions seeking to enhance their
15%
See Order
Relax into Stretch
Instant Flexibility Through
mobility and flexibility as part of an overall exercise regimen. Insert
Midwest Book Review Mastering Muscle Tension
Book By Pavel Tsatsouline
Own an illustrated guide to the
Relax into Stretch Paperback 150 pages 8.5 x 11
thirty-six most effective Instant Flexibility Through Over 100 photos and illustrations
techniques for super-flexibility Mastering Muscle Tension
How the secret of mastering your By Pavel Tsatsouline #B14 $34.95
emotions can add immediate Running time: 37 minutes
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the surprising key to greater
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want Extreme Flexibility
Why contract-relax stretching is By Pavel Tsatsouline
technique in Pavels
267% more effective than Running time: 21 minutes Relax book
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isit the Hard-Style website today to take advantage of free author

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.hard-style.com
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
49
 Injuries Flee the Scene of the Crime, Rehab Miracles
Become NormUsing Super Joints Fast Response,
Rescue-Your-Own-Body, Super-Relief Program
Three days after I initially fractured my elbow I started doing Super Joints and within
two weeks I had full mobility back in my right arm. I was supposed to attend
Occupational Therapy, but when I got there they were so shocked and amazed at my
progress that they sent me home. I guess they've never seen someone regain their
mobility so fast.Tonya Ehlebracht, US Army
Super Joints is excellent. It is also saving me a good deal of money. I've had to lay off
of heavy squatting and deadlifting because of a back injury. My active release
therapist/chiro is amazed at how quickly I am making progressmy alignment doesn't
return to crap after an adjustment. I credit the progress mainly to Super Joints. From:
chris m., 2003-05-18
I am 58 and need to keep my joints oiled. I have had very good results with Super Joints
My knees and elbows don't ache anymore. From: seeahill, 2002-11-07
Look at all you get to live longer and feel better with SUPER JOINTS:
Foreword
Who needs Super Joints?the needs-based survey for super-healthy joint ownersdecreasing the odds
of injurieshow to develop the right blend of strength and flexibility and improve your survival
oddsfor better performanceactive flexibility versus passive flexibilityrestoring youthful
mobilityflexibility development for young athletesimproving posturekicking-rangeimproving
passive flexibility.
Part One: Joint Health and Mobility
How to keep your one hundred joints running smoothhow Mobility Drills can save your joints and
prevent or reduce arthritis the theory of limit loadsAmosovs daily complex of joint mobility
exercisesLying Behind-the-Head Leg RaisesStanding Toe-TouchArm Circles Side bends
Shoulder Blade ReachTorso TurnKnee RaisesPushupsRoman Chair Situpshow to make the
Roman chair situp saferparadoxical breathingsquats the secrets of safer back bending
Amosovs vital tip for creating a surge in your fountain-of-youth calisthenics.
The distinct difference between joint mobility and muscle flexibility trainingAmosovs three stages of
joint healthappropriate maintenance/prevention strategies for the three stageshow to get started
and how to ramp up.the correct tempos for best resultsAmosovs way and Pavels waywhen best
to perform your mobility drills shakin up your proprioceptorsthe one-stop care-shop for your inner
Tin Manhow to give your nervous system a tune up, your joints a lube-job and your energy a recharge.
From cruise control to full throttle: The One Thousand Moves Morning RechargeAcademician
Amosovs bigger bang calisthenics complexhow to add more cardio and more strengthening to you
joint mobility programadding One Legged Jumps, Stomach Sucks and The Birch Treehow to
achieve heaven-on-earth in 2540 minutes.
Checking yourselfare your joints mobile enough?F. L. Dolenkos battery of joint mobility testsfour
tests for the cervical spinetwo for the thoracic and lumbar spinefour for the shoulder girdletwo
for the elbowsthree for the wriststhree for the hipsand two for the knee joints.
The Drills: Joint Mobility
Illustrated descriptions and special tips:
Three plane neck movementsdeceptively simple but great for bad necksShoulder circlesFist
exerciseWrist rotationsElbow circleshow to avoid contracture or age-related shorteningThe
Egyptianan awesome shoulder loosener popular with Russian martial artists... Russian Poolfor
super-cranking your shouldersArm circlesfor all the ROM your shoulders needAnkle
circlesKnee circlesSquatsfinding the sweet spotwhy deep squats are essential and how to avoid
injury with correct performanceHula hoop a favorite of Russian Phys. Ed. Teachers, good for your
lower back and hipsBelly dancea must for martial artistsThe Cossacka great drill for the hip
50
I already feel "younger." I'm also noticing an ability to better withstand rolling in Jiu
Jitsu classI don't have to tap quite as often, even in bad positions. Super Joints is a
fantastic, fantastic book. I think that everyone should do Super Joints. From: Dan
McVicker, RKC, 2003-05-18
As the owner of a sixty-four year old body and as the practitioner of a sedentary job, I
have lost some range of motion. The movements in this book have helped me in several
ways: 1) Improved the range of rotation of my head. 2) Improved the movement and
reduced the pain in the right shoulder injured several years ago. 3) Helped alleviate
tension in the neck and traps where I tend to carry stress. 4) Improved my posture helping
me look less like a wizened old man."Comrade Floyd, Amazon.com
Super Joints = Super ROM. Get the book and you'll realize what you've been missing
by just stretching. It's more about maintaining the youthful fluidity of the joints which is
lost through age and or abuse. From: Larry Dibble, 2002-05-09
joints and your quest for splitswhat never to do with your kneesSplit switchesan excellent adjunct
to your Relax into Stretch split training and simply dandy for your hipsSpine flexion/extensionwhy
spine decompression is vital to spine health and mobilitySpine rotationmobility drills for your spine
as a top priority for rejuvenation.
Part Two: Strength-Flexibility Plus More Joint Mobility
How to make your body feel better than you can rememberactive flexibility for sporting prowess and
fewer injuriesagonists and antagonistsbasic active flexibility traininghow long to hold an active
stretchhow to Reach the Mark using the ideomotor effect to successfully extend your stretch
how strength coach Bill Starr develops active and passive flexibility.
How to perform the Pink Panther techniquetaking advantage of the Ukhtomsky reflexhow one
physical therapist used the Pink Panther to add a couple of feet to her hamstring stretch in one setthe
partner hamstring stretch.
Is active isolated stretching any good?the bottom line on AISthe demographics of stretchinghow
and why your age and sex should dictate your choice of stretching exercisesthe best techniques for
young girls and boysand what to avoida special warning for pregnant womenwhat adults should
dothe elderlyand adolescents.
Stretching to help slumped shouldersstretch weakness and tight weaknesshow to address the
weakness of the overstretched muscles and the tightness of their antagoniststwo respected Russian
regimens for better postureunderstanding the vital difference between a tight and a toned musclethe
Davis Lawfunctional and dysfunctional tension.
The Drills: Strength-Flexibility Plus More Joint Mobility
Illustrated descriptions and special tips:
Windmillfor effectively improving the spines rotationPink Panther straight-legged situpthe drill
that can add a palms length to your toe touch in minutesBridgeawesome for opening up the chest
and improving spine extensionsome warnings for those with back and wrists problemshow to
dramatically improve your bridges with the Relax into Stretch hip flexor stretches.
Bathtub pushopens up the chest, great for posture and a must for a big bench presshow to develop
an actively flexible spine with minimal disc loadingthree tips from Russian expertsGhost Pulling
Knifegreat for correcting computer hunch... Shoulder dislocate with a bungee cordthe Olympic
weightlifter favorite for mutant shoulder flexibilityShoulder blade spreada popular stretch among
old time strong menSide wall reachPink Panther knee chambers and kicksto dramatically
improve the height and precision of your kicksa S.W.A.T. team favorite... a unique stretching technique
for high kicks from the Russian armys top hand-to-hand combat instructorPink Panther
arabesqueadd more height and power to your kicks with the Scissors maneuver.
 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 declineor you
can take charge of your health and become
a human dynamo.

And there is no better way to insure a #B16

long, pain-free life than performing the
right daily combination of joint mobility
and strength-flexibility exercises. Super Joints
In Super Joints, Russian fitness expert
Russian Longevity Secrets
Pavel Tsatsouline shows you exactly how to quickly achieve and for Pain-Free Movement,
maintain peak joint healthand then use it to improve every Maximum Mobility &
aspect of your physical performance.
Flexible Strength
Only the foolish would deliberately ignore the life-saving and life- Book By Pavel Tsatsouline
enhancing advice Pavel offers in Super Joints. Why would anyone Paperback 130 pages 8.5 x 11
willingly subject themselves to a life of increasing pain, degeneration
and decrepitude? But for an athlete, a dancer, a martial artist or any Over 100 photos and illustrations
serious performer, Super Joints could spell the difference between #B16 $34.95
greatness and mediocrity.
COMPANION
VIDEO AND DVD
Discover: give you dynamic detail on how to
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The twenty-eight most valuable drills for youthful joints Pavels Super Joints book
and a stronger stretch
How to save your joints and prevent or reduce arthritis
The one-stop care-shop for your inner Tin Manhow Super Joints
to give your nervous system a tune up, your joints a Video and DVD
lube-job and your energy a recharge With Pavel Tsatsouline
What it takes to go from cruise control to full throttle: Running Time 33 minutes
The One Thousand Moves Morning Recharge Video #V108 $24.95
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achieving heaven-on earth in 25 minutes
How to make your body feel better than you can
rememberactive flexibility fosporting prowess and NOW ON DVD!
fewer injuries
The amazing Pink Panther technique that may add a
couple of feet to your stretch the first time you do it

isit the Hard-Style website today to take advantage of free author

www
www.hard-style.com
.hard-style.com
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
51
 YOU CAN'T SWING A BARBELL BETWEEN YOUR LEGS!:
TRAINING FORCE REDUCTION AND REDIRECTION WITH KETTLEBELLS
Brett Jones, CSCS, RKC Sr.
A n athlete must continuously produce, reduce, and redirect
force. Traditional athletic conditioning protocols emphasize
force production. This is an essential aspect of explosive
performance but not the only one. The athlete is still
unprepared to reduce/control the forces he has produced and
the forces acting upon him during competition.
A sport does not treat one to a slow negative;
the word is IMPACT!
The Olympic lifts are excellent for training force production.
However, once the barbell is overhead or at the shoulders, the
weight is dropped back to the platform. This results in the
ability to explosively move a great amount of weight but does
not train the athlete to control the same amount of weight
during the impact of force reduction.
The powerlifts are great for training force production as well
but they do incorporate a controlled eccentric movement.
There is a hint of training to reduce force but it happens at a
speed that will never be
experienced in athletic
competition. A sport does not
treat one to a slow negative;
the word is IMPACT!
Incorporating a variety of
jumps can begin to teach the
athlete to reduce and redirect
force. However, these
programs are often not applied
correctly and do not teach the
athlete to handle additional
forces imposed upon them Brett Jones
during competition. The
jumping and bounding of plyometrics lacks the outside load of
a competitor and the unpredictable nature of the athletic field. conceivable angle and
So how do we train athletes to handle force reduction and
redirection? -The ballistic movements of kettlebell training
bridge the gaps between force production, force reduction, and
force redirection.
52
Kettlebell training teaches the athlete to
explode, catch and redirect force. It is functional
training for athletes.
Due to the design and size of the kettlebell it can be swung back
between the legs. Try swinging a barbell back between your
legs! While you could do it with a dumbbell, its dimensions
threaten the knees and do not allow safe performance of
swings and such, except with really light, useless weights. So
once the kettlebell is in motion and has been swung either out
in front of or above the athlete, it is allowed to swing or fall
and then be "caught" by the athlete. By allowing the weight to
be swung back and having the athlete "catch" the kettlebell in
the loaded position similar to a vertical leap, the athlete is not
only trained to reduce force, but then is automatically loaded
to redirect that force into another explosive hip snap.
Swings are only the beginning of the kettlebell experience.
There are snatches, cleans, jerks. Then you start to enter the
truly unique aspect of KB training the KBs design allows for
it to be passed from hand to
hand. You can literally flip,
spin, and juggle the
kettlebell. Force reduction and
redirection is trained in every
plane. There is a freedom
inherent to kettlebell training
that loads the body from every
conceivable angle and truly
unlocks ones potential.
There is a freedom
inherent to kettlebell
training that loads the
body from every
truly unlocks ones
potential.
Brett Jones, CSCS, RKC Sr. is the pioneer of The All-Russian Kettlebell
for the All-American Sports. Bretts specialty is seamlessly
implementing kettlebells with other effective strength training modalities
for your athletic team or program. Contact him through his website,
inmotionathletics.com.
 FULL KONTACT KETTLEBELLS
THE MARTIAL ART OF STRENGTH TRAINING
Hit HARDER and FASTERfor a quicker victory in any fight
Martial artists have long been
Have ENDURANCE to spareoutlast your exhausted opponent every time
admired for their speed, power,
Develop explosive, short-range striking POWERand hammer the most
resilient fighter into a stunned heap and body control. Watch your
Build STRENGTH at all anglesbe impregnable where you used to be a fighting ability skyrocket as a
sitting duck Full Contact Champion takes
Get the dynamic FLEXIBILITY to escape any jamfor the winners edge in
every conflict
you step-by-step through the
Absorb all drills effortlesslythanks to multiple camera angles and most important strength training
super-clear demos secrets for martial artists. Never
Master bodyweight exercisesthen graduate to super-powerful, weighted before has such a thorough
drills
strength training program been
Discover how to brace your body for heavy impactand deny entry to the
most dangerous strikes available for combat athletes.
Identify and avoid the errors that can lead to career-threatening injuries
Master the principles behind the techniquesto build an instinctive
advantage in sudden, unexpected attacks
Steve Cotter will teach you
Steve Cotter became a Champion by discovering what worksand
what doesntin the brutal world of Full Contact Martial Arts. And he
the martial art of strength Full KOntact
holds nothing back when he shares his formerly closely-guarded
training secrets in this power-packed program.
training. Get ready for
extraordinary results, whether
Kettlebells:
Now there is no excuse for fighters to train like bodybuilders! Full
KOntact Kettlebells: The Martial Art of Strength Training will take
you want to hit harder or lift The Martial Art of
your speed, power, flexibility and endurance to levels beyond what you heavier. Full contact titles or Strength Training
ever dreamed possible. Hit harder than ever before and smile as your 140lb. one-legged squats,
opponents bounce off of you. discover how to maximize your power in With Steve Cotter
every movement by applying the best in resistance training with proven, anyone?
no-nonsense martial arts principles. Running Time: 44 minutes
Pavel Tsatsouline, author
Full KOntact Kettlebells: The Martial Art of Strength Training lays of The Russian Kettlebell DVD #DV010 $44.95
the foundation for power development by teaching and explaining how
to create a strong connection to the ground via the legs. Challenge and The Naked
This DVD will not only show you HOW to condition for martial Warrior
arts, but explain WHY, so that you will maximize your training time
and gain immediate results in your performance!

Partial Contents of The Martial Art of Strength Training:

Section 1: Basic Mobility Drills
How to standthe importance of foot placement
Develop root-strengthening your connection
to the ground via the legs to increase full body
linkage
Transfer power through the legs
Horse Stance for rock solid stability
Learn bridging tacticshow to close distance to
the opponent
Forward and Rear shuffling
Lateral shuffling
Lateral shuffling and weaving
How Kettlebell training complements and
enhances Martial Art training
Section 2: Kettlebell Basics: Movement within
Stillness
Review of KB basic techniques
2 hand swinguse this drill to teach the
powerful hip snap necessary for martial arts
application
1 hand swinglearn the proper wrist
alignment for effective punching
Cleanthe importance of the clean for combat
athletes
The basic guard position
Proper application of tension and bracing
for shock absorption
Learn to use the issuing point on the
palm for powerful striking
Double clean- develop an impenetrable iron
vest
Section 3: Kettlebell Basics: Lateral Weaving and
Shuffling
Learn the universal principles behind the
techniques
Position of Strengththe ideal: contracted and
ready for impact. Coiled and ready to strike
The reality of exchangewhy we must train for
the unexpected
Positions of Extreme Compromisehow and
why it is important to train in both extremes.
Learn to be strong even in positions of extreme
compromise
How to get back to a position of strength
KB Rack Positionlearn how to brace for
impact
Rack walk
Rack shuffles
Rack weaving
KB Jerk Positionbe strong in a compromised
position. Develop linkage by connecting the core
with the stance
Jerk walks
Jerk shuffles
Jerk weaving
Section 4: Dragon TwistingLow Basin Power
Develop explosive power by linking your entire
body to your stance
How to be mobile while remaining stable
Rootthe body is the tree, the legs are the root
Learn the coiling power of a serpentthe whole
body moves as one unit
Build springy legs for bone crushing kicks and an
immovable stance
Develop pinpoint footwork and balanceteach
the body to be self-correcting so that you never
lose balance
Section 5: Dynamic Balance
Specificity of Balance TrainingWhy martial
artists need to train balance dynamically, rather
than staticallyexternal forces are always
present
1 Leg Deadlift stop the body on 4 sides for
stability
Create a strong intent behind your movements
1 Leg DL with Kicksstronger root = stronger
kicks
Develop a powerful midsection for purposeful
movement

isit the Hard-Style website today to take advantage of free author

www
www.hard-style.com
.hard-style.com
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
53
 Get RAW, Get POTENT,
Get POWERFUL
WHEN YOU UNLEASH THE POWER
OF INSTINCTUAL EATING
Eat like an
emperorand have
a gladiators body
Are you still confused about what, how and
when to eat? Despite the diet books you have
read and the programs you have tried, do you
still find yourself lacking in energy, carrying
excess body fat, and feeling physically run-
down? Sexually, do you feel a shadow of your
former self?
The problem, according to Ori Hofmekler, is
that we have lost touch with the natural
wisdom of our instinctual drives. We have
The first step is to break the chains of our
current eating habits. Drawing on a
combination of ancient history and modern
science, The Warrior Diet proves that humans
are at their energetic, physical, mental and
passionate best when they undereat during
the day and overeat at night. Once you
master this essential eating cycle, a new life of
explosive vigor and vitality will be yours for
the taking.
Unlike so many dietary gurus, Ori
Hofmekler has personally followed his diet for
over twenty-five years and is a perfect model
of the Warrior Diets successthe man is a
human dynamo.
Not just a diet, but a whole way of life, the

The Warrior Diet

become the slaves of our own creature Warrior Diet encourages us to seize back the
comfortsscavenger/victims rather than pleasures of being alivefrom the most
predator/victors. When to comes to informed- refined to the wild and raw. The Warrior Diet
choice, we lack any real sense of personal
freedom. The result: ill-advised eating and
is practical, tested, and based in commonsense.
Expect results!
Switch On Your Biological
lifestyle habits that leave us vulnerable to all PowerhouseFor Explosive
manner of diseasenot to mention obesity The Warrior Diet covers all the bases. As an
and sub-par performance. added bonus, discover delicious Warrior Strength, High Energy and a
Recipes, a special Warrior Workout, and a line
The Warrior Diet presents a brilliant and of Warrior Supplementsdesigned to give you Leaner, Harder Body
far-reaching solution to our nutritional woes,
based on a return to the primal power of our
every advantage in the transformation of your
life from average to exceptional.
By Ori Hofmekler With Diana Holtzberg
natural instincts.
#B23 $24.00
Paperback 420 pages 6 x 9
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About Ori Hofmekler
Ori Hofmekler is a modern Renaissance man whose life
15%
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Hardcover 420 pages 5 3/8 x 8 3/8
Over 150 photographs and illustrations
has been driven by two passions: art and sports. Hofmeklers Insert
formative experience as a young man with the Israeli Special
Forces, prompted a lifetimes interest in diets and fitness
regimes that would optimize his physical and mental
I believe The Warrior Diet will create a
performance.
revolution in peoples lives a
After the army, Ori attended the Bezalel Academy of Art renaissance of the spirit of raw living. It
and the Hebrew University, where he studied art and covers all aspects of life with a clearly
philosophy and received a degree in Human Sciences. defined diet that I find to be as effective
for women as it is for men.
A world-renowned painter, best known for his Harvey Diamond, author of world
controversial political satire, Oris work has been bestseller Fit For Life
featured in magazines worldwide, including Time,
Newsweek, Rolling Stone, People, The New Republic as well Rare in books about foods, there is
as Penthouse where he was a monthly columnist for 17 years wisdom in the pages of The Warrior Diet
and Health Editor from 19982000. Ori has published two ...Ori knows the techniques, but he
books of political art, Hofmeklers People, and Hofmeklers shows you a possibilitya platform for
Gallery. living your life as wellThe Warrior
Diet is a book that talks to all of you
As founder, Editor-In-Chief, and Publisher of Mind & the whole person hidden inside.
Muscle Power, a national mens health and fitness magazine,
Udo Erasmus, author of Fats That
Ori introduced his Warrior Diet to the public in a monthly
Heal, Fats That Kill
columnto immediate acclaim from readers and
professionals in the health industry alike.

54
 Acclaim for The Warrior Diet
For those individuals who like to think
outside of the box, The Warrior Diet represents
an innovative approach to fitness and weight
loss. No questions, its worked for Ori
Hofmekler, so why not give it a shot?
Mens Exercise, Aug 2003
In a startling reversal of recent dietary advice
fitness expert Ori shows how you can indeed
have your cake and eat it toostaying slim and
trim while indulging yourself with many of
your favorite foods. Not just another diet book,
The Warrior Diet presents a brilliant synthesis
of modern scientific research and ancient time-
tested secrets for reducing body fat, gaining
energy and looking younger.
Womens Health and Fitness, June 2003
In my quest for a lean, muscular body, I have
seen practically every diet and suffered through
most of them. It is also my business to help
others with their fat loss programs. I am
supremely skeptical of any eating plan or
diet book that cant tell me how and why it
works in simple language. Ori Hofmeklers
The Warrior Diet does just this, with a logical,
readable approach that provides grounding for
his claims and never asks the reader to take a
leap of faith. The Warrior Diet can be a very
valuable weapon in the personal arsenal of any
woman.
DC Maxwell, 2-time Womens Brazilian
Jiu-Jitsu World Champion, Co-Owner,
Maxercise Sports/Fitness Training Center and
Relson Gracie Jiu-Jitsu Academy East
The information in The Warrior Diet will
help you achieve the next level in training for
the 21st century. It is the physical training along
with the diet that will make a lasting impact on
your life. I am deeply grateful for Oris advice
and the friendship we have established over the
years.
Sifu John R. Salgado, World Champion,
Chinese Wrestling and Taiji Push Hands
The Warrior Diet certainly defies so-called
modern nutritional and training dogmas.
isit the Hard-Style website today to take advantage of free author
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
Having met Ori on several occasions, I can
certainly attest that he is the living proof that his
system works. He maintains a ripped muscular
body year round despite juggling extreme
workloads and family life. His take on
supplementation is refreshing as he promotes
an integrated and timed approach. The
Warrior Diet is a must read for the nutrition
and training enthusiast who wishes to expand
his horizons.
Charles Poliquin, author of The Poliquin
Principles and Modern Trends in Strength
Training, Three-Time Olympic Strength
Coach
Despite its name, The Warrior Diet isnt about
leading a Spartan lifestyle, although it is about
improving quality of life. With a uniquely
compelling approach, the book guides you
towards the body you want by re-awakening
primal instinct and biofeedbackthe things
that have allowed us to evolve this far.
Ironically, in a comfortable world of
overindulgence, your survival may still be
determined by natural selection. If this is the
case, The Warrior Diet will be the only tool
youll need.
Brian Batcheldor, Science writer/researcher,
National Coach, British Powerlifting Team
"In a era of decadence, where wants and
desires are virtually limitless, Ori's vision recalls
an age of warriors, where success meant
survival and survival was the only option. A
diet of the utmost challenge from which users
will reap tremendous benefits."
John Davies, Olympic and professional
sports strength/speed coach
Ori Hofmekler has his finger on a deep,
ancient and very visceral pulseone that too
many of us have all but forgotten. Part warrior-
athlete, part philosopher-romantic, Ori not
only reminds us what this innate, instinctive
rhythm is all about, he also shows us how to
detect and rekindle it in our own bodies. His
program challenges and guides each of us to
fully reclaim for ourselves the strength, sinew,
www
www.hard-style.com
.hard-style.com
energy and spirit that humans have always
been meant to possess.
Pilar Gerasimo, Editor in Chief, Experience
Life Magazine
"I refuse to graze all day, I have better things to
do. I choose The Warrior Diet."
Pavel Tsatsouline, author of Power to the
People! and The Russian Kettlebell Challenge
I think of myself as a modern-day warrior;
businessman, family man and competitive
athlete. In the 2 years that I have been following
The Warrior Diet, I have enjoyed the predators
advantage of freedom from the necessity of
frequent feedings. I also benefit from the
competitive edge of being a fat burning
machine. My 12-year-old son, who is also a
competitive athlete, has naturally gravitated
towards The Warrior Diet. He is growing up
lean, strong and healthy, unlike many of his
peers, many of whom, even in this land of
plenty, are overweight and frequently sick.
Thank you, Ori, for writing The Warrior
Diet.
Stephen Maxwell, Ms., 2-time Brazilian
Jiu-Jitsu World Champion, Co-Owner,
Maxercise Sports/Fitness Training Center and
Relson Gracie Jiu-Jitsu Academy East
"My body continues to get tighter and more
toned in all of the right places...and people
marvel at my eating practices.
Read The Warrior Diet with an open mind.
Digest the information at your own pace.
Assimilate the knowledge to make it fit into
your current lifestyle. You will be amazed at
how much more productive and energetic you
will be. Be a warrior in your own right. Your
body will thank you for it."
Laura Moore, Science writer, Penthouse
Magazine, IronMan Magazine, Body of the
Month for IronMan, Sept 2001, Radio Talk
Show Host The Health Nuts, author of Sex
Heals
55
 FIRST FOR WOMEN
Magazine Votes
THE WARRIOR DIET Their # ONE Slim-Down
Miracle of 2002Our Pick for Best of the Best.
Nothing tugs at your purse strings like the promise of a fat-burning miracle, but lets face
it: the weight-loss industry is $35 billion fat, and sometimes it seems that the only thing Women
getting thinner is our wallets. Well, weve had it. Weve spent the entire year searching, everywhere are
researching, tasting and testing so you dont have to waste precious time or money. Were so
convinced that weve found 2002s 25 best (the fastest, easiest, cheapest and most effective) raving about the
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weight-loss excellence. warrior diet
When it comes to diets, we weed the godsends from the gimmicks and give you the very best eating lightly
every issue. But our pick for best of the best? The Slimmy goes toThe Warrior Diet. during the day,
First For Women Magazine, December, 2002
feasting after dark
An original, distinctive, and highly satisfying diet plan, The Warrior Diet is meant and losing weight
especially for those who pursue an active lifestyle. Midwest Book Review
at record speeds.
Outsmart your metabolism! Stuff yourself slim! On the Warrior Diet, you can eat all you Womans World,
want for dinner and still lose five pounds a week. The secret? An age-old body bait and
switch First For Women Magazine, July, 2002
November, 2002

Warrior Diet Success Story: Candace Cable The

Now I feel energized and clean.
Candace Cable, 48, is a world-
class cross-country skier and the
winner of over 50 marathons
worldwide. She has competed in the Olympic games in Los
Angeles, Seoul, Barcelona, and Lillehammer. Oh, and shes
in a wheelchair.
A 1975 car accident paralyzed Candaces legs, but it didnt
take away the love of being physically active that she had
developed while growing up. Candace started racing
wheelchairs competitively in 1980, and has been a
dominant force in the sport ever since. Her courage and
determination to succeed have helped her break world
records in all distances.
In 1984, Candace won a bronze medal in the Olympic
800 meters at the Los Angeles games. She won another
bronze in Seoul in 1988. In 1992, she was named Female
Athlete of the Year by the National Wheelchair Athletic
Association.
In the 1993-94 season Candace made a change in her
athletic career. She retired from competitive road racing and
track, and took up cross-country skiing full time. She
became a member of the US Disabled Cross-Country Ski
Team that traveled to Lillehammer, Norway for the Vl
Winter Paralympics. Candace continues to be a member of
the US Disabled Cross-Country Ski Team and is currently
making a comeback on the track and road racing circuit.
Candace sees diet as a vital aspect of being a world-class
athlete.
You wont achieve your highest physical potential
without a good diet. When you become older, your body
doesnt work as well without the nutrition that it needs.
As a devotee of The Warrior Diet, she has found renewed
energy, support for her competitive racing and skiing, and
overall balance.
Last January, my chiropractor and nutritionist showed
Warrior
me The Warrior Diet and I was like, Oh, wow, that looks
Diet
interesting. It seemed to make sense, with the undereating Switch On Your
phase during the day and overeating phase at night. Biological
PowerhouseFor
I felt at first that eating so little while being so active on
the ski team might mean not having enough energy. But we Explosive
have a lot of ski races in the winter, so I really tested the diet Strength, High
out. The races were in the morning, so I would have a bowl
of oatmeal (the book says you can have some carbs in the Energy and a
day if youre active) and some fruit, and I definitely had Leaner, Harder
enough energy. I sometimes would go back to the way I ate Body
before, just to see the difference, but Id always go back to
the Warrior Diet. I didnt want to eat heavy eggs and bacon
before events anymore. By Ori Hofmekler With Diana Holtzberg
One of the biggest things Ive noticed is that I dont have
the sugar cravings in the afternoons that I used to have. But
#B23 $24.00
I started to crave the things that my body really needed Paperback 420 pages 6 x 9
rather than the extra food that I thought I should eat. I used
to think, Oh, I need to carbo load because I have a race #B17 $26.95
tomorrow. And I dont feel that so much anymore
Hardcover 420 pages 5 3/8 x 8 3/8
I used to have a low energy period in the afternoon, and
although the diet hasnt taken that completely away, it has Over 150 photographs and illustrations
gotten rid of the greater part of it. I used to feel like taking
a nap around 3 pm, and I dont feel that anymore. I feel
energized and clean.
In April, after four months on the program,
I started to feel that my body was really
balancing itself out. I havent lost a ton of
weightmaybe five poundsbut I now
crave a clean and natural eating system, and
I definitely feel more balanced and
energized.
To read the full version of Candaces story
se the Customer Success Story section on
www.dragondoor.com. To learn more about
Candace Cable visit her website:
www.candacecable.com.

56

Warrior Diet
HIGHLIGHTS
Chapter One: The Warrior Instinct
Developing the Warrior Instinct for higher
energy and optimal performance.
Becoming the hunter, not the preyto own the
edge in the game of life.
Moving from diet-scavenger to diet-predator
for greater health and well being.
Chapter Two: The Warrior Cycle
Understanding the Cycle of Materialism and
Dematerialismhow to turn material into
energy.
How undereating can jump-start healing.
Mastering the art of controlled fasting for a
high-yield metabolism.
Chapter Three:
The Undereating Phase
What you can and cant eat during the dayfor
true health.
The nature and benefits of controlled fasting.
How to feed your brain.
How to accelerate fat loss.
How to increase growth hormone (GH) for
powerful fat burning.
How to move from a materialistic
metabolism to an energetic metabolism.
Three awesome properties of the Undereating
Phase.
Manipulating your hormones to reach
maximum metabolic efficiency.
Chapter Four: What To Consume
During the Undereating Phase
The vital importance of raw foodsand the best
fruits and vegetables to eat.
Enzyme-loading for anti-aging.
The essential function of probiotics.
Why minerals are the most important
supplements.
The best vitamins, antioxidants, herbs, and
brain boosters.
The empty-stomach factor for natural brain
boosting.
The principles of proper protein utilization .
Creating the correct power-cocktail for
maximum vitality and strength.
How not to suffer from allergies, inflammation,
water retention, gas, and other digestive
disorders.
Why protein powders can be superfoodsor a
nutritional gun to your head.
The role of carbohydrates during the
Undereating Phasewhat you can and cant eat.
Going from deep-cleanse detox to a fat-burning
army-of-one.
Chapter Five: The Overeating Phase
How to consume all the food you want
without gaining a smidgen of body fat.
The Overeating Principles and the three rules of
eating.
How to accelerate your anabolism for tissue
repair and building muscles.
The science of controlled overeatingexploring
the advantages of overeating.
How to make bingeing your happy slave.
When its safe to eat carbs if you want to drop
fat.
The crucial importance of subtle tastehow to
beat the craving for fast-food meals.
isit the Hard-Style website today to take advantage of free author
e-newsletters, product updates, cutting edge fitness articles and a highly-active
Discussion Site. A goldmine of advice from leading experts, constantly updated!
The golden rules of overeatingthe secret to
instinctively eating the right amount, and
knowing when to stop eatingevery time.
Chapter Six: The Main Meal:
Food Preparations For the
Overeating Phase
The health advantages of eating cooked, warm
food.
How to make vegetables both delicious and
nutritious.
Why soups and stews are your often-ignored
nutritional powerpacks
The sexual advantage you get from meat,
poultry, and fish.
How vegetarians can safeguard against
deficiency dangers.
The gladiator proteinthats also a potent
aphrodisiac.
The ancientand bestway to prepare beef,
fish, and fowl.
How to avoid protein allergies.
The true skinny on oil and fat use.
Discover natures natural fat-smasher
How to lose weight with nuts and seeds.
The greatest nut (and secret cancer-killer)
Peanutsthe good, the bad, and the ugly news.
Knowing your carbsoptimal preparation
strategies.
When to eat carbs for optimal fat loss.
Why wheat is the least desirable grain.
When its safe to indulge in a sweet dessert.
How to eliminate yeast infections.
Understanding the secret pitfalls of the glycemic
index.
The very real dangers of salt restrictionand
the best salts to consume.
The most allergenic foodshow to avoid
sensitivities and allergies.
What is not allowed on the Warrior Dietwhat
absolutely does not work, never has, and never
will.
Chapter Seven: Stubborn Fat
The three major problems of stubborn fat.
What causes stubborn fat.
The six things you can do now to avoid
stubborn fat.
Effective natural stubborn fat busters
Why the liver is a key organ in the battle against
stubborn fat.
The best liver detoxifiers.
Discover the amazing African herb thats
simultaneously an aphrodisiac, a potency
weapon and a fat burner.
Chapter Eight:
The Warrior Diet Versus Other Diets
The Warrior Diet versus the perils of frequent-
feeding.
Top-selling diets, and how they differ from the
Warrior Diet.
The All-American (Junk Food) Diet, or ultimate
scavenger diet.
The American Health Food diets.
The high-carbohydrate, low-fat, low-protein
diets.
The Zone (40/30/30).
The high-protein, low- or no-carbohydrates
diets.
The holistic diets.
Chapter Nine: Lessons from History
Why 135 lb. Latin warriors were able to
conquer the world.
The Greco-Roman Warrior Cycleextremes
of deprivation and compensation.
The functional applications of the Warrior
Diet.
How to live like a warrior in the twenty-first
centuryand perform at your best physically
and mentally.
Carbs as brain-fuel, as magnificent stress-
blocker and anti-aging fuel.
Carbs, the tax-free fueland muscle-saving,
secret angel.
Why in-shape, superactive, ancient warriors
needed their carbs.
Recognizing your individual carbo-needs.
Chapter Ten:
The Warrior Diet Idea
The Warrior Diet as a way of lifethe different
ways of cycling the Warrior Diet.
How the Warrior Workout helps trigger your
Alternating between the Sympathetic and
Parasympathetic Nervous System for
maximum metabolic efficiency.
How to avoid sudden weight gain.
Why endurance athletes love to stretch their
glycogen.
The dangerous myth of fat storagewhy any
bulge is a bad bulge.
The real secret of accelerating muscle growth
without gaining fat.
How to raise the bar of personal freedom using
the principles of the Warrior Dietmoving
from self-imposed misery to self-directed
pleasure.
The Aggressive Instinctthe positive side of
aggression.
The first and best defense against radioactive,
environmental toxins.
The Warrior Diet as first defense against
prostate-related problems.
Natural supplements to help alleviate prostate
enlargement related symptoms.
Chapter Eleven: Q & A
Does exercise influence when and how much
you eat?
How to wean kids off sweets and fast food.
The Warrior Diet for young adults.
How to handle social and business meals while
on the Warrior Diet.
What to do with all this new energy?
The best enzymes to takeand when.
Chapter Twelve: The Warrior
Workout
How to gain real functional strength.
How to be lean n mean your whole life, with
short, sharp, intense workouts.
Prioritizing back and joint strengthfor
essential survival.
The real factors that determine strength.
High-velocity exercisesforcing a high-yield
partnership between body and instinct.
How to be tougher than you ever imagined.
The best and most efficient methods to boost
your metabolism and burn fat.
Gaining the power to endure and conquer
extended stress.
Maintaining the kick ass mindset.
The art of peaking your hormones.
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.hard-style.com
Preworkout and recovery meals to minimize
catabolism, replenish muscles, and accelerate
anabolism.
Proper breathing to reduce acid-stress, muscle
fatigue, stiffness, and exhaustion.
The prime function of the abdominals
triggering maximum contraction.
The best way to work the obliques.
Legsactivating the joints and maximizing the
three factors of strength.
How to avoid tendon injuries.
Dead Liftshow to best activate the most
important compound muscle groups and
tendons.
Maximizing waist and back strength.
When and how to incorporate high-velocity
exercises.
Clean and Pressthe single exercise-of-choice
for an effective full-body workout.
The Warrior aerobic goals and the Warrior
aerobic principles.
Why you need to do aerobics before resistance
training.
The three factors that affect aerobics.
Accelerating the effect of controlled-fatigue
training.
Warrior Instinct.
Tips for best results when exercising on an
empty stomach.
Womens different needs and different
priorities.
Building strong, lean, and functional legs
without using weights.
Chapter Thirteen:
Warrior Meals and Recipes
Meat Dishescombining pleasure with health.
Meat dishes for rapid weight loss.
Eggsas high-protein or high-carbohydrate
meals.
Soupsas appetizers and as the basis for a
whole meal.
The great alternatives to sugar-loaded, high-fat,
commercial treats.
How to avoid the sugar-rush and still feel
satisfied.
Chapter Fourteen:
Sex Drive, Potency and Animal
Magnetism
Sex, power, and instinctssex drive and
potency as indicators of health and power.
Potency and dietthe correlation between
diet, exercise, and hormonal balance.
Common medications that can cause
impotencyif not coma and death.
Natural methods to enhance potency.
Which diets, drugs and life-factors affect
testosterone production, sex drive and libido.
The Warrior Diets instinctual living
program for improving potency.
The best natural aphrodisiacs and how they
can help.
Chapter Fifteen:
Women on The Warrior Diet
How and why The Warrior Diet can work as
well for women as men.
The modern conspiracy against womens
bodies.
Detoxification for rejuvenating all body tissues.
The power of positive bingeing.
How The Warrior Diet may help with female
stubborn fat.
57
 THINK AND
G ROW STRONG!
What you thinkyou become. Knowledge is power.
When it comes to changing your body, do you really
know what to think?

Cutting through the confusion of claims, beliefs and

pseudo-science that bedevils modern bodybuilding,
bestselling fitness author, Ori Hofmekler, reveals the
untold secrets behind guaranteed muscle gainand
guaranteed fat loss.

Now, for the first time, you can unlock your true
physical potentialby understanding the fundamental
biological principles of physical transformation.

Once you own this wisdom, you will be the master of

your body.
Maximum Muscle
Minimum Fat
The Science of Physical Perfection
Discover: By Ori Hofmekler With Marc Salzman
#B27 $34.95 Paperback 180 pages 8.5" x 11"
How to turn on your anabolic switchand optimize
muscle growth
The cellular science behind muscle gain and fat loss Dramatic new research
How to use your own fat to build more muscleand reveals how you can:
other surprising secrets of modern bio-science Engage three secret "metabolic wizards"to banish
What you really need to know to harness the full stubborn fat forever
power of human growth and steroid hormones Reengineer your body at the cellular leveland design a
dream physique
How to develop "super muscle"a muscle packed with
Take charge of your hormones naturallyfor rapid muscle
unprecedented power and strength gain and faster fat loss
"Muscle shifting"a potent new way to redesign your Master the art of "anabolic cycling"for greater strength
body and enhanced libido
How to make insulin your friendin the race for more "Release the beast"and trigger your inner survival power
muscle and less fat Take advantage of hungerto stimulate growth and boost
your brain power
The scientific support behind the ancient wisdom of
Shatter training plateausand experience a quantum leap
controlled undereating and overeatingreleasing your in your physical development
"inner beast" to become a metabolic powerhouse

58
 H IGHLIGHTS:
WHAT YOU GAIN
WITH MAXIMUM
M USCLE
M INIMUM FAT
Now, for the first time, you can unlock your true
physical potentialby understanding the fundamental
biological principles of physical transformation.
Once you own this wisdom, you will be the master of
your body.

Introduction
A Revolutionary Way of Looking at
Maximum Muscle and Minimum Fat
Part I: The Biological Switches That
Trigger Muscle Gain and Fat Loss
Chapter 1Turning On the Anabolic Switch
A Revolutionary Dietary Cycle That Triggers
Maximum Anabolic Impact How to Realize
Maximum Growth PotentialHow to Turn Growth
Potential Into Muscle GainThe Great PumpThe
Day After Competition.
Chapter 2Muscle Gain and Fat Loss at the
Cellular Level
The Biological Benefits of Stress and Hunger
cAMPThe Missing LinkCan You Gain Muscle
Without Gaining Fat?cGMP and Potency The
Combustion Engine Principle.
Part II: Muscle Gain
Growth: The Product of Opposing Forces
Chapter 3Steroid Hormones
Unique Steroidal ActionsConverting Cholesterol
Into Steroid HormonesUndereating and Exercise
Stimulate Steroid Hormone Synthesis High
Mitochondrial Capacity for Proper Steroidal
ImpactDietary Fat and Cholesterol Level Effect on
Steroid HormonesHow to Take Advantage of
Steroid Hormones Anabolic ActionsTestosterone
and DHT for Maximum Anabolic Impact
AromatizingThe Bodybuilding Nightmare
The Cocktail Hormone ImpactHow to Take
Advantage of the Cortisol WaveReach Maximum
Anabolic Potential During ExerciseAldosterone for
Survival and Muscle Toning.
Chapter 4Using Dietary
Fats for Maximum Growth
Anabolic Actions of Fatty AcidsGood Fats, Bad
FatsFood for Sex and MusclesFat and
SurvivalArachidonic Acids Stimulating Effect on
Steroid HormonesEFA Balance for Maximum
PerformanceEFA Ratios for Reducing
Inflammation, Sensitizing Insulin, and Gaining
Muscle Bad Fats Can Help Build Muscle
Arachidonic Acids Profound Growth Impact.

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59
 Chapter 5Growth Hormone
Growth Hormone and the Sleep-Wake Cycle
Regulation of Growth Hormone SecretionGHRH-
Dopamine for Potency and GrowthDeep Sleep,
Naps, and Growth HormoneFeeding Cycles and
Growth HormoneNeuropeptide Y and Galanin
Neuropeptides That Induce Hunger and Growth.
Chapter 6InsulinLike Growth Factor1
IGF1 and Muscular DevelopmentIGF1 and
Muscular Differentiation Natural Methods to
Enhance IGF1.
Chapter 7The Anabolic Cycle: Timing Is
Everything
The Amount of Time Required for Muscle Gain
Short and Long Anabolic Impacts Manipulating
The Anabolic CycleWhy People Fail to Gain
MuscleHow to Take Advantage of the Anabolic
CycleEat to Grow.
Chapter 8Super Muscle
How to Develop Muscle with Superior Biological
CapabilitiesSize and PowerDeveloping Super
MusclesMuscle WiringHow to Develop Super
Muscle Fiber Shifting: Improving Body Proportion
Gain versus Muscle WasteLet Your Body
Redesign ItselfMuscle ShiftingPostexercise
Ori Hofmeklers Personal Training System for
Functional STRENGTH, Endurance and Explosive POWER
THE WARRIOR WORKOUT
With Ori Hofmekler
A video companion to maximize the
effects of The Warrior Diet
60
Recovery MealsPractical TipsCarb Loading for
Strength, Fat Loading for Endurance.
Part III: Fat Loss
Chapter 9The Biological Principles of Fat Loss
Carb and Calorie RestrictionsEliminating Fats
Reasons to ExistBiological Principle 1: Increased
Fat UtilizationBiological Principle 2: Increased
Energy TurnoverBiological Principle 3: Increased
Overall DetoxificationRegulation of Body
FatStress and Stubborn FatLipolysis: The
Chemistry of Fat BurningLow-Carb Ketogenic
DietsFat-Burning HormonesEliminating Fats
Reasons to ExistPractical Tips.
Part IV: Muscle Gain
and Fat Loss Conclusions
Chapter 10Insulins Essential Role In
Muscle Gain and Fat Loss
Chapter 11The Single Biological Principle
of Muscle Gain and Fat Loss
How to Maximize Muscle Functions While
Minimizing Fat Functions
Part One
Warrior
Introducing:
The Five Killer Principlesand the secret to a drop-dead Workout
body
The Warrior Visionyour essential mindset for peak Videos
performance and the workoutunique, intense,
supremely rewarding: With Ori Hofmekler
AEROBICSthe relentless warriors way Part One 54 minutes
ABDOMINALSmonster supersets for bone-chilling abs
LEGSto conquer the world with
# V106 $29.95
Part Two Part Two 54 minutes
Unique, rewarding, incredibly intense, monster # V107 $29.95
supersets:
SHOULDER EXERCISESfor power-packed upper body The Warrior Workout
strength
BACK AND CHESTcritical moves for a magnificent torso
# VS6 $54.00
BICEPS AND TRICEPSfinishing touches for the body Set of 2 videos
divine
HIGH VELOCITY : EXPLOSIVE EXERCISESKick in your
afterburners, for extreme resilience and warrior toughness
WEIGHT-FREE WORKOUT
Hard-core moves for quick gains in strength and power
 TTO
O READ
READ MORE
MORE ABOUT
ABOUT
The Graduate Course In Instant Strength Gains TTHE
HE NNAKED
PAGES
TO P
GO TO
GO
WARRIOR
AKED W ARRIOR
62 &
AGES 62 & 63
63

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 couldnt 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 noticedthe greater a mans skill, the more he achieves with less? And the skill of strength
is no exception. From the ancient days of Greek wrestling, to the jealously guarded secrets of Chinese
Kung Fu masters, to the hard men of modern spec ops, warriors and allied strongmen have developed
an amazing array of skills for generating inhuman strength.
But these skills have been scattered far and wide, held closely secret, or communicated in a piecemeal
fashion that has left most of us frustrated and far from reaching our true strength potential.
Now, for the first time, Russian strength expert and former Spetsnaz instructor Pavel has gathered
many of these devastating techniques into one highly teachable skill set. In The Naked Warrior Pavel
reveals exactly what it takes to be super-strong in minimum timewhen your body is your only tool.

Gain more brute strength in days than
you did in years of bodybuilding or
calisthenics
Discover the martial secrets of instant
power generationfor rapid surges in
applied strength
Discover how to get a world-class
powerlifters quality workoutusing
your body only
Get a harder, firmer, functionally-fitter
bodyand be as resilient as hell
whatever you face
Master the one-arm/one-leg pushup
for crushing upper body force
Forge super-piston, never-quit legs
with the Spetsnaz favorite Pistol
Discover the magic of GTG
The Naked Warrior
guaranteed the worlds most effective
Master the Secrets of the
strength routine Super-StrongUsing
Be tow-truck strongyet possess the Bodyweight Exercises Only
rugged looks of a stripped-down racer By Pavel
No gym, no weights, no problemget
#B28 $39.95
a dynamite strength workout at a
moments noticewherever you are
Paperback 218 pages 8.5" x 11"
Over 190 black & white photos plus several
illustrations

Pavels Naked Warrior DVD is worth its weight in gold!

The Naked Warrior DVD is worth its weight in gold! I just
completed several honest one arm pushups after viewing the NW
DVD. Despite reading the book and practicing, I just couldn't make
The Naked
it happen. I watched the DVD and finally understood that I was
letting my shoulder drift. Tightened up and several honest square-to-
the-floor one arm pushups were mine!!siameeser,
Warrior
dragondoor.com forum, 5/13/04
Master the Secrets of the
Super-StrongUsing
NW DVD is fantastic ! I had the book & have been working toward Bodyweight Exercises Only
full range pistols and OAPUs for a while. A HUGE help to see Pavel
doing the movements. Results: Before watching DVD - I could do 2 with Pavel
OAPUs on a good day with so-so form. First workout after watching
DVD: 1 set of 3 and 2 sets of 2 with good form. For pistols (at about
DVD #DV015 $34.95
a foot off the floor). Before I watched the DVD - 2 reps with shaky Video #V114 $34.95
form. First workout after watching DVD - 2 sets of 5 and one set of
4 solid. Very impressed with DVD - thanks Com. Pavel. dkaler, Running time 37 minutes
dragondoor.com forum, 5/17/04

isit the Hard-Style website today to take advantage of free author

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Discussion Site. A goldmine of advice from leading experts, constantly updated!
61
 Highlights Of
Highlights Of What
What You
You Get
Get With
With Pavels
Pavels The
The Naked
Naked Warrior
Chapter 1
The Naked Warrior Rules of
Engagement
The Naked Warrior', or why strength train with
bodyweight? The definition of strengthstrength
classificationsexamples of the three types of
strengththe only way to build strengthhigh
resistance and mental focus on contraction
tension generation skilla powerful instant-
strength mixThe Naked Warrior Principles
the six keys to greater strengthHow do lifters
really train?best practice secrets of
powerlifters and Olympic weightliftersHow do
gymnasts get a good workout with the same
weight?five strategies for making 5-rep
exercises harderhow gymnasts achieve super
strengthhow to customize the resistance
without changing the weight.
Chapter 2
The Naked Warrior Workout
Grease the groove, or how to get superstrong
without a routinethe secret success
formulaSome GTG testimonials from the
dragondoor.com forumhow does the GTG
system work?turning your nerves into
superconductorsavoiding muscle failure
strength as a skillthe magic formulaThe
Pistol: the Russian Spec Ops leg strengthener of
choicehow to do itthe basicsThe one-
arm/one-leg pushup: an exercise in total body
tensionwhat gymnastics has to teach
usanother advantage of the one-arm
pushupGTG, the ultimate specialization
program.
Chapter 3
High-Tension Techniques for
Instant Strength
Tension. What force is made ofthe relationship
between tension and forcehigh-tension
techniques'Raw strength' versus 'technique'
the power of mental focusLow gear for brute
forcespeed and tensionputting explosiveness
in context"Doesn't dynamic tension act like a
brake?" a dirty little secret of bodybuilding
the dangers of mindless liftingThe power of a
fistthe principle of irradiationAccidental
discharge of strength: a tip from firearms
instructorsinterlimb response and your muscle
softwarePower abs = a power bodythe
relationship between abs tension and body
strength he back-pressure crunchthe source
of real striking powerA gymnast instantly gains
40 pounds of strength on his iron cross with the
three techniques you have just learnedThe
static stomp: using ground pressure to
maximize powera secret of top karatekas and
bench pressershow the secret of armpit power
translates into paydirt for one-arm pushups,
punches, and bench pressesThe corkscrew:
62
Warrior
Another secret of the karate punchthe power of
rotation and spiralthe invisible forceBracing:
boost your strength up to 20% with an
armwrestling tacticwhen to bracethe
advantage of dead-start exercisesBody
hardeningtough love for teaching tensionthe
quick and hard way to greater tension
controlBeyond bracing: zipping uptaking
your pretensing skills to a new levelWind up for
powerthe art of storing elastic energy for
greater powerthe reverse squat.
Chapter 4
Power Breathing: The Martial
Arts Masters Secret for
Superstrength
Bruce Lee called it breath strengthcranking
up your breath strengthyour body as a first-
class sound systemhow to make it happen
definition of true power breathingPower
inhalationthe mystery breathing muscle thats
vital to your strengthamping up the
compressionwhen and why to hold your
breathReverse power breathing: evolution of
the Iron Shirt techniquethe pelvic diaphragm
locktwo crucial rules for maximal power
breathingPower up from the core, or the
pneumatics of Chitwo important principles of
power generationhow to avoid a power
leakagethe balloon technique for greater
power.
Chapter 5
Driving GTG Home
Driving GTG home: focusedskill-building
why fewer is betterthe law of the
jungleDriving GTG home: flawlesshow to
achieve perfectionthe real keythe five
conditions for generating high tensionthe
significance of low rep workDriving GTG
home: frequentthe one great secret of press
successDriving GTG home: freshthe many
aspects of staying fresh for optimal strength
gainsstaying away from failurethe balancing
act between frequency and freshnessDriving
GTG home: fluctuatinghow to avoid training
plateaussame yet different strategies
waviness of loadcountering fatiguetraining
guidelines for a PRbacking off and overtraining.
Chapter 6
Field-Stripping the Pistol
Box Pistolhow to go from zero to herothe
box squata champions favorite for multi-
muscle strength gainsmaking a quantum leap in
your squatsvarious options from easier to
evilerthe rocking pistolhow to recruit your
hip flexorshow to avoid crampingOne-
Legged Squat, Paul Anderson styleAirborne
LungePistol Classicmastering the real
dealNegative-Free Pistolthe three advantages
of concentric-only trainingRenegade Pistol
Fire-in-the-Hole Pistol Cossack Pistol
Dynamic Isometric Pistolcombining dynamic
exercise with high-tension stopsmultiple stops
for greater paintaking advantage of your
sticking pointseasier variationsthree reasons
why adding isos to dynamic lifting can increase
effectiveness by up to 15%protecting yourself
against injuryIsometric Pistolholding tension
over timethe art of powered-down high-
tension techniquesWeighted Pistolworking
the spinal erectors.
Chapter 7
Field-Stripping the One-Arm
Pushup
The One-Arm Pushup, floor and elevatedhow
to shine at high-intensity exertionchange-ups
for easy and difficultthe authorized
techniquedeveloping a controlled descent
Isometric One-Arm PushupThe One-Arm Dive
Bomber PushupThe One-Arm PumpThe
One-Arm Half Bomber PushupFour more drills
to work up to the One-Arm Dive BomberThe
One-Arm/One-Leg Pushupthe Tsar of the one-
arm pushups.
Chapter 8
Naked Warrior Q&A
Are bodyweight exercises superior to exercises
with weights?the advantage of calswhat cals
enforcethe biggest disadvantage of bodyweight
exercisingthe advantage of barbellsthe
advantages and disadvantages of dumbbellsthe
advantages of kettlebellsWhy is there such an
intense argument in the martial arts community as
to whether bodyweight exercises are superior to
exercises with weights?confusions explained
what a fighter needsCan I get very strong
using only bodyweight exercises?Should I mix
different strength-training tools in my training?
How can I incorporate bodyweight exercises
with kettlebell and barbell training?Can the
high-tension techniques and GTG system be
applied to weights? Can the high-tension
techniques and GTG system be applied to strength
endurance training?I cant help overtraining.
What should I do?Can I follow the Naked
Warrior program on an ongoing basis?Can I
add more exercises to the Naked Warrior
program?Will my development be unbalanced
from doing only two exercises?Is there a way to
work the lats with a pulling exercise when no
weights or pullup bars are accessible?door
pullupsdoor rowsWhere can I learn more
about bodyweight-only strength training?Low
reps and no failure? This training is too
easy!Will I forget all the strength techniques in
some sort of emergency?Isnt dedicating most of
the book to technique too much?why technique
is crucialmoving from ordinary to
extraordinary.
Praise for Pavels The Naked Warrior
As a diehard weightlifting competitor
throughout the past 40 years, I at first
viewed the bodyweight-only approach of
The Naked Warrior with some trepidation.
Imagine my surprise when discovering Pavel
Tsatsouline's latest work stresses real
STRENGTH TRAINING, employment of a
limited amount of key major muscle group
movements, and a high intensity, low rep
format! Indeed, by deriving the best features
of proven power building programs from all
weightlifting disciplines, gymnastics, martial
arts, and other "heavy" exercise modes, Mr.
Tsatsouline has redefined strength-
conditioning for the 21st century!
Recently retired from 32 years in public
education, I used to agonize over the archaic
athletic training which was witnessed on a
daily basis; coaches simply led their charges
through hours of mind-numbing, ineffective
calisthenics, "tradition" since centuries
before. Now, Pavel's research can yield a
much more condensed, result- producing
package. The Naked Warrior routine has the
potential to save teams huge blocks of much
needed time, will not drain their athletes'
energy, and saves from any strain on the
usual tight budgetno new equipment,
definitely no assembly required!!!
John McKean, six time All-Round
Weightlifting World Champion
Pavel... your sections on tension and
breathing de-mystify the concept of
centering. Many practitioners of Oriental
arts emphasize the mental path to power
generation. The majority of Westerners
cannot relate to that. You have made it a
physical skill and described it in such a way
that anyone can practice it and readily
improve... This book, as with The Russian
Kettlebell Challenge... will catch like fire in
the tactical community.
Name withheld, Instructor, Counter
Assault Team, US Secret Service
"If I was stuck on a desert island (or
somewhere else with no access to weights)
I'd hope that Pavel Tsatsouline would be
there to help keep me in shape. With The
Naked Warrior, Pavel has moved the art of
exercise without weights to a new level. I
like both the exercises he has selected and
the approach he advocates for training on
them. Now, whether you have weights or
not, there is no reason not to get into top
shape!"
Arthur Drechsler, author "The
Weightlifting Encyclopedia"
isit the Hard-Style website today to take advantage of free author
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Discussion Site. A goldmine of advice from leading experts, constantly updated!
The Naked Warrior
Master the Secrets of the
Super-StrongUsing
Bodyweight Exercises Only
By Pavel Tsatsouline
#B28 $39.95
Paperback 218 pages 8.5" x 11"
Over 190 black & white photos
This book has caused me to completely re-
evaluate the way I look at calisthenics...
Education is a wonderful thing and in this
book you have most certainly educated me,
as you will educate thousands... The great
detail you include works, as I often receive a
great deal of e-mail asking for more detail.
Even those of us who have cranked out
hundreds of thousands of reps in various
drills don't really know what we are doing
at a micro level. The detail allows us to
scrutinize our performance and make
adjustments to improve performance.
As for the spec ops warrior, this is great!
There are so many times when you are
unable to bring weights with you and you
have to rely on cals to get you through.
This new learning on cals allows us in the
field to still train for great strength with only
our bodies and that's like money in the
bank! For example, I am going on a 10 day
trip with no weights and I will most
certainly do The Naked Warrior workout
while I am gone! I can't wait to get started!
The Naked Warrior is a must for anyone
who trains people with cals! While it's great
for your own use, you can help others
improve dramatically by knowing what to
look for and what to suggest to improve
their technique.
SSgt. Nate Morrison, USAF, Pararescue
Combatives Course Project Manager
The Naked Warrior is one of Pavel's best
work yet!!! I find that Pavel's easy to
understand, no nonsense approach in The
Naked Warrior will help one become the
best they can be. In addition, the tools Pavel
explains in The Naked Warrior will help my
Olympic style weight lifters gain the core
strength they need to put additional kg on
their totals. Thanks Pavel for such a great
work!!
Mike Burgener, Sr international
weightlifting coach
www
www.hard-style.com
.hard-style.com
The Naked Warrior is outstanding as a
complement to Pavel's other books or
standing alone. The Grease the Groove
section alone makes this book worth
owning. For martial artists and practitioners
of police defensive tactics the two featured
exercises in The Naked Warrior will greatly
enhance striking and kicking. The One-Arm
Pushup and the One-Legged Squat (Pistol)
are the closest thing to actually striking and
kicking that strength training has to offer.
For martial artists who don't wish to weight
train or just don't have the time The Naked
Warrior program is the way to go to
enhance strength. Those who do weight
train will want to include the Naked
Warrior program into their training as well
since the benefit is great while time, cost and
convenience are non-factors.
The byproduct of the high tension concepts
outlined in this book is the martial artist will
learn more about the use of muscle tension
in motion than he will during the majority
of martial arts training. Tension, in it's
proper degree and application is of
paramount importance, it is not only a
factor in strength, but in speed and
endurance as well. The section on Power
Breathing explains the relation between
strength and breathing like most martial art
instructors don't or cannot.
There is finally a scientific explanation on
many of the breathing exercises and
techniques that abound. As is stated in the
book, strength is a technique. You can
practice martial skills without the
information offered in The Naked Warrior,
but you risk not operating at full potential.
George Demetriou, Modern Warrior
Defensive Tactics Institute, NYC
63
 Discover How to Reinforce Your Bodyand
Snap Back from the Toughest Challenge with
Deceptive Ease and Strength
L
ife has a habit of body-slamming us
when we least expect it. And the more active
we are, the more likely were gonna be
wrenched, tossed, torn, torqued, twisted,
scrunched, hammered and generally
whacked around. Hit your fortieslet alone
fiftiesand you can be reduced to a tangled
mess of injuries and performance-crimping
tensions.
You get sidelined! You cant do what you
want to do anymore. People dont want you
on their team anymore. You cant compete
anymore. Youre...lets face itwashed up, as
a card-carrying member of the active elite.
Sometimes all it takes is one sudden injury to
that one weak spot you neglected to
strengthen and defend.and youre history.
Pavels Resilient program:
Develops a more flexible, yet stronger
neck
Restores crucial elbow strength and
mobility
Develops spectacular shoulder girdle and
upper back flexibility
Boosts performance for girevoy sport,
weightlifting, powerlifting, strongman
events, gymnastics, yoga
Loosens up your spine while teaching you
powerful body mechanics
Rewards you with the ultimate in
squatting flexibilitya must for military
and law enforcement
Dragon Door Publications
P.O. Box 1097
West Chester, OH 45071
As a former Spetsnaz physical training
instructor and as a current subject-matter
expert to elite members of the U.S. military,
Pavel knows what it takespersonally and
professionallyto remove flaws and
weaknesses from your body armorso you
can bounce back, time and time again, from
the toughest challenge.
So, in this specialized program, Pavels put
together 19 of his favorite drills for restoring
and reinforcing your bodys rebound
strength. Pavels concentrated on the weak
linksthe knees, the elbows, the shoulders,
the spine, the neckand shows you how to
change a liability-waiting-to-happen into a
strength-weapon-of-choice.
Discover what it really means to be
RESILIENT. Add years of wiry, tensile, pliant
strength back into your lifeand hurt a
whole lot less while youre doing it.
Helps you move like liquid metal
Conditions your knees in a little-known
plane that can spell the difference
between true resilience and dangerous
weakness
Resilient
Helps release your tight hip flexorswhich
Advanced Kettlebell Drills and
act like parking brakes to cripple your Insider Secrets for Playing
kicking, punching, running and lifting
Develops a stronger, more sinuous back
Harder & Hurting Less
Stretches your spinefor extra activity-
with Pavel
mileage #DV017 $59.95
Injury-proofs your back with a little- DVD Running time: 36 minutes
knownl drill from Russian contact sports
Presorted Standard
U.S. POSTAGE PAID
DRAGON DOOR
PUBLICATIONS, INC,