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Pavel Pull Up
Posted:adminLast week we posted an outstanding article on training for the TSC by Jason Marshall, Senior SFG. Jason referenced the “Fighter Pull-up Program,” a plan by an unknown Russian author I wrote about a decade ago. The FPP is remarkable; you may have read how Amanda Perry, SFG progressed from 6 to 13 strict pull-ups in one month. We are reprinting the program by popular demand.
How to Increase Your Chin-Ups. By Bret Contreras January 22, 2014 Strength, Strength Training. Pull-up ladders were popularized by Pavel Tsatsouline. This method of greasing the groove is defined by conducting frequent, non exhaustive sets and staying around two reps shy of failure. So the lifter would perform one rep, then rest 20-30.
One look at Mike Tyson’s back when he punched should make it obvious how important the lats are to a fighter. The lat provides a connection between your arm and the rest of your body at the moment of the punch’s impact. If the “armpit muscle” is not activated, you cannot put your mass behind the punch and your shoulder is asking for trouble.
The pull-up is the logical choice of exercise to strengthen your lats. If you ask an experienced bodybuilder how to work the latissimus most thoroughly, he will tell you to look up, force your chest open, and draw your shoulder blades together at the top of the pull-up. This may be okay for bodybuilders, but what does this have to do with fighting?
You move in the ring in what gymnasts call “the hollow position”—the scapulae flared and the chest caved in. This is the way you should finish your pull-ups. Look straight ahead and hunch over the bar. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep.
Here is a powerful Russian pull-up program adaptable to any level of ability.
The 5RM Fighter Pull-up Program
Day 1 5, 4, 3, 2, 1
Day 2 5, 4, 3, 2, 2
Day 3 5, 4, 3, 3, 2
Day 4 5, 4, 4, 3, 2
Day 5 5, 5, 4, 3, 2
Day 6 Off
Day 7 6, 5, 4, 3, 2
Day 8 6, 5, 4, 3, 3
Day 9 6, 5, 4, 4, 3
Day 10 6, 5, 5, 4, 3
Day 11 6, 6, 5, 4, 3
Day 12 Off
Day 13 7, 6, 5, 4, 3
Day 14 7, 6, 5, 4, 4
Day 15 7, 6, 5, 5, 4
Day 16 7, 6, 6, 5, 4
Day 17 7, 7, 6, 5, 4
Day 18 Off
Day 19 8, 7, 6, 5, 4
Day 20 8, 7, 6, 5, 5
Day 21 8, 7, 6, 6, 5
Day 22 8, 7, 7, 6, 5
Day 23 8, 8, 7, 6, 5
Day 24 Off
Day 25 9, 8, 7, 6, 5
Day 26 9, 8, 7, 6, 6
Day 27 9, 8, 7, 7, 6
Day 28 9, 8, 8, 7, 6
Day 29 9, 9, 8, 7, 6
Day 30 Off
You start with an all-out set and then cut a rep in each consecutive set for a total of five sets. The next day add a rep to the last set. Then a rep to the set before that, etc.
The system is intended to be used for four weeks. At the end of the month, take two or three days off and then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and 12 reps, then start the program with the first day your PR shows up. For instance, if your max is 6 pull-ups start with day 7; if your max is 8 start with day 19.
If you run into a snag with this routine, back off a week and build up again. If you hit the wall again, switch to another routine.
The 3RM Fighter Pull-up Program
Here is how the program applies to those who currently max at three pull-ups. The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell or a barbell plate on your waist to bring the reps down to three.
Day 1 3, 2, 1, 1
Day 2 3, 2, 1, 1
Day 3 3, 2, 2, 1
Day 4 3, 3, 2, 1
Day 5 4, 3, 2, 1
Day 6 Off
Day 7 4, 3, 2, 1, 1
Day 8 4, 3, 2, 2, 1
Day 9 4, 3, 3, 2, 1
Day 10 4, 4, 3, 2, 1
Day 11 5, 4, 3, 2, 1
Day 12 Off
Now you are ready to move up to the 5RM program.
The 15RM Fighter Pull-up Program
For a fighter capable of fifteen pull-ups the routine would look like this:
Day 1 15RMx12, 10, 8, 6, 4
Day 2 15RMx12, 10, 8, 6, 6
Day 3 15RMx12, 10, 8, 8, 6
Day 4 15RMx12, 10, 10, 8, 6
Day 5 15RMx12, 12, 10, 8, 6
Day 6 Off
Day 7 15RMx14, etc.
The 25RM Fighter Pull-up Program
A stud with a 25-pull-up max would do it slightly differently:
Day 1 25RMx20, 16, 12, 8, 4
Day 2 25RMx20, 16, 12, 8, 8
Day 3 25RMx20, 16, 12, 12, 8
Day 4 25RMx20, 16, 16, 12, 8
Day 5 25RMx20, 20, 16, 12, 8
Day 6 Off
Day 7 25RMx22, etc.
You can see that the higher the RM, the quicker the reps drop off. The reason is simple. You should have no problem doing four reps a few minutes after 5RMx5. But x24 is not going to happen after an all-out set of 25. The higher the reps, the greater the fatigue. Therefore, you need to start more reps down from your rep-max and cut the reps more between sets. Experiment. An extra day of rest here and there is also in order; the recovery from sets of fifteen or twenty is not nearly as quick as from fives and triples.
Yakov Zobnin from Siberia, the Heavyweight World Champion in Kyokushinkai, “the world’s strongest karate,” stands over 6’6” and tops the scale at 220 pounds. In spite of his basketball height and exhausting full contact training, the karateka maxes out at 25 strict pull-ups. What is your excuse?
Bodyweight power to you!
I was working out at SEALFit in Encinitas, California this last summer with Rob Budd, Kettlebell instructor and asking him about his training.
Rob is one of the top kettlebell trainers in the world (see his rating on DragonDoor.com) and studied with Pavel Tsatsouline.
Rob was kicking my ass and showing me all sorts of new kettlebell exercisesI had never seen before. The conversation turned to bodyweight exercises and Rob mentioned the name Pavel Tsatsouline and how much he had contributed to bringing the kettlebell training and many Soviet Special Forces techniques to the U.S.
Here is some of the information that Pavel smuggled back across enemy lines to bring to the land of the Free.
To do the routine first you have to find out the maximum number of reps you can do in pushups. After finding out your max, you will do a percentage of this number for your workout.
Check out a few videos of Pavel:
Week 1 Workout – Pavel’s Push Ups
Monday – test the maximum number you can do.
Rest for 58 minutes then do 30% of max every 60 minutes till you go to bed.
Tuesday – 50% every 60 minutes you are awake. Sleep 8 hours.
Wednesday – 60% every 45 minutes
Thursday – 25% every 60 minutes
Friday – 45% every 30 minutes
Saturday – 40% every 60 minutes
Sunday – 20% every 90 minutes
Week 2
Monday – test your max again, 35% every 45 minutes
Tuesday – 55% every 20 minutes
Wednesday – 30% 15 minutes
Thursday – 65% every 60 minutes
Friday – 35% every 45 minutes
Saturday – 45% every 60 minutes
Sunday – 25% every 120 minutes
Week 3
Test for max
The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again.
Guidelines
Never go near failure except when testing your maximum.
Vary your reps, sets, rest periods daily.
Begin to taper down before a peak.
Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime.
WORKOUT #1
Pushup Pyramid
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
for time – but keep good form.
post your time in comments
WORKOUT #2
5 rounds for time
20 pushups with good form
run 200 meters
Question: Is Pavels really training with the Soviet Spetznaz?
Answer: That is the word that is out on the street that he has trained Russian Special Forces.
The 1440 model is similar in size but works off of convection rather than radiant heat, meaning clearance to combustibles is reduced, a feature that is beneficial to those with very tight space constraints.Unforgettable Fire KimberlyI used to think this was a good option, but after installing one in my house with very poor results, I can no longer recommend it, especially for the $4k price tag. I only post it here for educational purposes. Good luck on getting a hobbit stove from salamander, we purchased one thru there u.s. I think the only reason I would put it in a tiny house is for people living at lower elevations with milder winters and who want an ultra modern aesthetic.Filed Under. Regency wood stoves.
You can check out more on Pavels website: Dragon Door
Recommended Books By Pavel
Power to the People!
Russian Strength Training Secrets for Every American
Bullet Proof Abs
Beyond Crunches, 2nd Edition
The Naked Warrior
Master the Secrets of the Super-Strong-Using Bodyweight Exercises Only
Where can I learn more about International kettle bell certifications? Check it out here:
Related Articles:
Pavel Tsatsouline Interview
Pavels Pull up ladder
Mind Over Muscle by Pavel
Popular Posts
Last week we posted an outstanding article on training for the TSC by Jason Marshall, Senior SFG. Jason referenced the “Fighter Pull-up Program,” a plan by an unknown Russian author I wrote about a decade ago. The FPP is remarkable; you may have read how Amanda Perry, SFG progressed from 6 to 13 strict pull-ups in one month. We are reprinting the program by popular demand.
How to Increase Your Chin-Ups. By Bret Contreras January 22, 2014 Strength, Strength Training. Pull-up ladders were popularized by Pavel Tsatsouline. This method of greasing the groove is defined by conducting frequent, non exhaustive sets and staying around two reps shy of failure. So the lifter would perform one rep, then rest 20-30.
One look at Mike Tyson’s back when he punched should make it obvious how important the lats are to a fighter. The lat provides a connection between your arm and the rest of your body at the moment of the punch’s impact. If the “armpit muscle” is not activated, you cannot put your mass behind the punch and your shoulder is asking for trouble.
The pull-up is the logical choice of exercise to strengthen your lats. If you ask an experienced bodybuilder how to work the latissimus most thoroughly, he will tell you to look up, force your chest open, and draw your shoulder blades together at the top of the pull-up. This may be okay for bodybuilders, but what does this have to do with fighting?
You move in the ring in what gymnasts call “the hollow position”—the scapulae flared and the chest caved in. This is the way you should finish your pull-ups. Look straight ahead and hunch over the bar. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep.
Here is a powerful Russian pull-up program adaptable to any level of ability.
The 5RM Fighter Pull-up Program
Day 1 5, 4, 3, 2, 1
Day 2 5, 4, 3, 2, 2
Day 3 5, 4, 3, 3, 2
Day 4 5, 4, 4, 3, 2
Day 5 5, 5, 4, 3, 2
Day 6 Off
Day 7 6, 5, 4, 3, 2
Day 8 6, 5, 4, 3, 3
Day 9 6, 5, 4, 4, 3
Day 10 6, 5, 5, 4, 3
Day 11 6, 6, 5, 4, 3
Day 12 Off
Day 13 7, 6, 5, 4, 3
Day 14 7, 6, 5, 4, 4
Day 15 7, 6, 5, 5, 4
Day 16 7, 6, 6, 5, 4
Day 17 7, 7, 6, 5, 4
Day 18 Off
Day 19 8, 7, 6, 5, 4
Day 20 8, 7, 6, 5, 5
Day 21 8, 7, 6, 6, 5
Day 22 8, 7, 7, 6, 5
Day 23 8, 8, 7, 6, 5
Day 24 Off
Day 25 9, 8, 7, 6, 5
Day 26 9, 8, 7, 6, 6
Day 27 9, 8, 7, 7, 6
Day 28 9, 8, 8, 7, 6
Day 29 9, 9, 8, 7, 6
Day 30 OffYou start with an all-out set and then cut a rep in each consecutive set for a total of five sets. The next day add a rep to the last set. Then a rep to the set before that, etc.
The system is intended to be used for four weeks. At the end of the month, take two or three days off and then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and 12 reps, then start the program with the first day your PR shows up. For instance, if your max is 6 pull-ups start with day 7; if your max is 8 start with day 19.
If you run into a snag with this routine, back off a week and build up again. If you hit the wall again, switch to another routine.
The 3RM Fighter Pull-up Program
Here is how the program applies to those who currently max at three pull-ups. The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell or a barbell plate on your waist to bring the reps down to three.
Day 1 3, 2, 1, 1
Day 2 3, 2, 1, 1
Day 3 3, 2, 2, 1
Day 4 3, 3, 2, 1
Day 5 4, 3, 2, 1
Day 6 Off
Day 7 4, 3, 2, 1, 1
Day 8 4, 3, 2, 2, 1
Day 9 4, 3, 3, 2, 1
Day 10 4, 4, 3, 2, 1
Day 11 5, 4, 3, 2, 1
Day 12 OffNow you are ready to move up to the 5RM program.
The 15RM Fighter Pull-up Program
For a fighter capable of fifteen pull-ups the routine would look like this:
Day 1 15RMx12, 10, 8, 6, 4
Day 2 15RMx12, 10, 8, 6, 6
Day 3 15RMx12, 10, 8, 8, 6
Day 4 15RMx12, 10, 10, 8, 6
Day 5 15RMx12, 12, 10, 8, 6
Day 6 Off
Day 7 15RMx14, etc.The 25RM Fighter Pull-up Program
A stud with a 25-pull-up max would do it slightly differently:
Day 1 25RMx20, 16, 12, 8, 4
Day 2 25RMx20, 16, 12, 8, 8
Day 3 25RMx20, 16, 12, 12, 8
Day 4 25RMx20, 16, 16, 12, 8
Day 5 25RMx20, 20, 16, 12, 8
Day 6 Off
Day 7 25RMx22, etc.You can see that the higher the RM, the quicker the reps drop off. The reason is simple. You should have no problem doing four reps a few minutes after 5RMx5. But x24 is not going to happen after an all-out set of 25. The higher the reps, the greater the fatigue. Therefore, you need to start more reps down from your rep-max and cut the reps more between sets. Experiment. An extra day of rest here and there is also in order; the recovery from sets of fifteen or twenty is not nearly as quick as from fives and triples.
Yakov Zobnin from Siberia, the Heavyweight World Champion in Kyokushinkai, “the world’s strongest karate,” stands over 6’6” and tops the scale at 220 pounds. In spite of his basketball height and exhausting full contact training, the karateka maxes out at 25 strict pull-ups. What is your excuse?
Bodyweight power to you!
The Evil Wheel: Completing a Rep From Standing I have a student who has been working for some time on successfully completing a single rep with the evil wheel—i.e. the ab wheel—from a standing star..Your Journey to a Handstand Push-up: Part 2 With any new skill, it is important to first focus on building a solid foundation and then advance slowly through each progression. In part one of You..An Expert Approach to Mastering Bodyweight Training Many think bodyweight training is simple — maybe even too simple — but when done correctly, it can be quite difficult. Using only your body teaches yo..Bodyweight Exercise for Ultra-Marathon Running I was introduced to StrongFirst through my employer 5.11 Tactical. I will admit I was a bit stoked the night I was seated next to Pavel for dinner at ..Pavel Tsatsouline is the Chairman of StrongFirst, Inc.I was working out at SEALFit in Encinitas, California this last summer with Rob Budd, Kettlebell instructor and asking him about his training.
Rob is one of the top kettlebell trainers in the world (see his rating on DragonDoor.com) and studied with Pavel Tsatsouline.
Rob was kicking my ass and showing me all sorts of new kettlebell exercisesI had never seen before. The conversation turned to bodyweight exercises and Rob mentioned the name Pavel Tsatsouline and how much he had contributed to bringing the kettlebell training and many Soviet Special Forces techniques to the U.S.
Here is some of the information that Pavel smuggled back across enemy lines to bring to the land of the Free.
To do the routine first you have to find out the maximum number of reps you can do in pushups. After finding out your max, you will do a percentage of this number for your workout.
Check out a few videos of Pavel:
Week 1 Workout – Pavel’s Push Ups
Monday – test the maximum number you can do.
Rest for 58 minutes then do 30% of max every 60 minutes till you go to bed.Tuesday – 50% every 60 minutes you are awake. Sleep 8 hours.
Wednesday – 60% every 45 minutes
Thursday – 25% every 60 minutes
Friday – 45% every 30 minutes
Saturday – 40% every 60 minutes
Sunday – 20% every 90 minutes
Week 2
Monday – test your max again, 35% every 45 minutes
Tuesday – 55% every 20 minutes
Wednesday – 30% 15 minutes
Thursday – 65% every 60 minutes
Friday – 35% every 45 minutes
Saturday – 45% every 60 minutes
Sunday – 25% every 120 minutes
Week 3
Test for max
The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again.
Guidelines
Never go near failure except when testing your maximum.
Vary your reps, sets, rest periods daily.
Begin to taper down before a peak.
Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime.
WORKOUT #1
Pushup Pyramid
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
for time – but keep good form.
post your time in comments
WORKOUT #2
5 rounds for time
20 pushups with good form
run 200 metersQuestion: Is Pavels really training with the Soviet Spetznaz?
Answer: That is the word that is out on the street that he has trained Russian Special Forces.
The 1440 model is similar in size but works off of convection rather than radiant heat, meaning clearance to combustibles is reduced, a feature that is beneficial to those with very tight space constraints.Unforgettable Fire KimberlyI used to think this was a good option, but after installing one in my house with very poor results, I can no longer recommend it, especially for the $4k price tag. I only post it here for educational purposes. Good luck on getting a hobbit stove from salamander, we purchased one thru there u.s. I think the only reason I would put it in a tiny house is for people living at lower elevations with milder winters and who want an ultra modern aesthetic.Filed Under. Regency wood stoves.
You can check out more on Pavels website: Dragon Door
Recommended Books By Pavel
Power to the People!
Russian Strength Training Secrets for Every American
Bullet Proof Abs
Beyond Crunches, 2nd Edition
The Naked Warrior
Master the Secrets of the Super-Strong-Using Bodyweight Exercises OnlyWhere can I learn more about International kettle bell certifications? Check it out here:
Related Articles:
...'>Pavel Pull Up(27.01.2020)
Pavel Tsatsouline Interview
Pavels Pull up ladder
Mind Over Muscle by PavelLast week we posted an outstanding article on training for the TSC by Jason Marshall, Senior SFG. Jason referenced the “Fighter Pull-up Program,” a plan by an unknown Russian author I wrote about a decade ago. The FPP is remarkable; you may have read how Amanda Perry, SFG progressed from 6 to 13 strict pull-ups in one month. We are reprinting the program by popular demand.
How to Increase Your Chin-Ups. By Bret Contreras January 22, 2014 Strength, Strength Training. Pull-up ladders were popularized by Pavel Tsatsouline. This method of greasing the groove is defined by conducting frequent, non exhaustive sets and staying around two reps shy of failure. So the lifter would perform one rep, then rest 20-30.
One look at Mike Tyson’s back when he punched should make it obvious how important the lats are to a fighter. The lat provides a connection between your arm and the rest of your body at the moment of the punch’s impact. If the “armpit muscle” is not activated, you cannot put your mass behind the punch and your shoulder is asking for trouble.
The pull-up is the logical choice of exercise to strengthen your lats. If you ask an experienced bodybuilder how to work the latissimus most thoroughly, he will tell you to look up, force your chest open, and draw your shoulder blades together at the top of the pull-up. This may be okay for bodybuilders, but what does this have to do with fighting?
You move in the ring in what gymnasts call “the hollow position”—the scapulae flared and the chest caved in. This is the way you should finish your pull-ups. Look straight ahead and hunch over the bar. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep.
Here is a powerful Russian pull-up program adaptable to any level of ability.
The 5RM Fighter Pull-up Program
Day 1 5, 4, 3, 2, 1
Day 2 5, 4, 3, 2, 2
Day 3 5, 4, 3, 3, 2
Day 4 5, 4, 4, 3, 2
Day 5 5, 5, 4, 3, 2
Day 6 Off
Day 7 6, 5, 4, 3, 2
Day 8 6, 5, 4, 3, 3
Day 9 6, 5, 4, 4, 3
Day 10 6, 5, 5, 4, 3
Day 11 6, 6, 5, 4, 3
Day 12 Off
Day 13 7, 6, 5, 4, 3
Day 14 7, 6, 5, 4, 4
Day 15 7, 6, 5, 5, 4
Day 16 7, 6, 6, 5, 4
Day 17 7, 7, 6, 5, 4
Day 18 Off
Day 19 8, 7, 6, 5, 4
Day 20 8, 7, 6, 5, 5
Day 21 8, 7, 6, 6, 5
Day 22 8, 7, 7, 6, 5
Day 23 8, 8, 7, 6, 5
Day 24 Off
Day 25 9, 8, 7, 6, 5
Day 26 9, 8, 7, 6, 6
Day 27 9, 8, 7, 7, 6
Day 28 9, 8, 8, 7, 6
Day 29 9, 9, 8, 7, 6
Day 30 OffYou start with an all-out set and then cut a rep in each consecutive set for a total of five sets. The next day add a rep to the last set. Then a rep to the set before that, etc.
The system is intended to be used for four weeks. At the end of the month, take two or three days off and then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and 12 reps, then start the program with the first day your PR shows up. For instance, if your max is 6 pull-ups start with day 7; if your max is 8 start with day 19.
If you run into a snag with this routine, back off a week and build up again. If you hit the wall again, switch to another routine.
The 3RM Fighter Pull-up Program
Here is how the program applies to those who currently max at three pull-ups. The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell or a barbell plate on your waist to bring the reps down to three.
Day 1 3, 2, 1, 1
Day 2 3, 2, 1, 1
Day 3 3, 2, 2, 1
Day 4 3, 3, 2, 1
Day 5 4, 3, 2, 1
Day 6 Off
Day 7 4, 3, 2, 1, 1
Day 8 4, 3, 2, 2, 1
Day 9 4, 3, 3, 2, 1
Day 10 4, 4, 3, 2, 1
Day 11 5, 4, 3, 2, 1
Day 12 OffNow you are ready to move up to the 5RM program.
The 15RM Fighter Pull-up Program
For a fighter capable of fifteen pull-ups the routine would look like this:
Day 1 15RMx12, 10, 8, 6, 4
Day 2 15RMx12, 10, 8, 6, 6
Day 3 15RMx12, 10, 8, 8, 6
Day 4 15RMx12, 10, 10, 8, 6
Day 5 15RMx12, 12, 10, 8, 6
Day 6 Off
Day 7 15RMx14, etc.The 25RM Fighter Pull-up Program
A stud with a 25-pull-up max would do it slightly differently:
Day 1 25RMx20, 16, 12, 8, 4
Day 2 25RMx20, 16, 12, 8, 8
Day 3 25RMx20, 16, 12, 12, 8
Day 4 25RMx20, 16, 16, 12, 8
Day 5 25RMx20, 20, 16, 12, 8
Day 6 Off
Day 7 25RMx22, etc.You can see that the higher the RM, the quicker the reps drop off. The reason is simple. You should have no problem doing four reps a few minutes after 5RMx5. But x24 is not going to happen after an all-out set of 25. The higher the reps, the greater the fatigue. Therefore, you need to start more reps down from your rep-max and cut the reps more between sets. Experiment. An extra day of rest here and there is also in order; the recovery from sets of fifteen or twenty is not nearly as quick as from fives and triples.
Yakov Zobnin from Siberia, the Heavyweight World Champion in Kyokushinkai, “the world’s strongest karate,” stands over 6’6” and tops the scale at 220 pounds. In spite of his basketball height and exhausting full contact training, the karateka maxes out at 25 strict pull-ups. What is your excuse?
Bodyweight power to you!
The Evil Wheel: Completing a Rep From Standing I have a student who has been working for some time on successfully completing a single rep with the evil wheel—i.e. the ab wheel—from a standing star..Your Journey to a Handstand Push-up: Part 2 With any new skill, it is important to first focus on building a solid foundation and then advance slowly through each progression. In part one of You..An Expert Approach to Mastering Bodyweight Training Many think bodyweight training is simple — maybe even too simple — but when done correctly, it can be quite difficult. Using only your body teaches yo..Bodyweight Exercise for Ultra-Marathon Running I was introduced to StrongFirst through my employer 5.11 Tactical. I will admit I was a bit stoked the night I was seated next to Pavel for dinner at ..Pavel Tsatsouline is the Chairman of StrongFirst, Inc.I was working out at SEALFit in Encinitas, California this last summer with Rob Budd, Kettlebell instructor and asking him about his training.
Rob is one of the top kettlebell trainers in the world (see his rating on DragonDoor.com) and studied with Pavel Tsatsouline.
Rob was kicking my ass and showing me all sorts of new kettlebell exercisesI had never seen before. The conversation turned to bodyweight exercises and Rob mentioned the name Pavel Tsatsouline and how much he had contributed to bringing the kettlebell training and many Soviet Special Forces techniques to the U.S.
Here is some of the information that Pavel smuggled back across enemy lines to bring to the land of the Free.
To do the routine first you have to find out the maximum number of reps you can do in pushups. After finding out your max, you will do a percentage of this number for your workout.
Check out a few videos of Pavel:
Week 1 Workout – Pavel’s Push Ups
Monday – test the maximum number you can do.
Rest for 58 minutes then do 30% of max every 60 minutes till you go to bed.Tuesday – 50% every 60 minutes you are awake. Sleep 8 hours.
Wednesday – 60% every 45 minutes
Thursday – 25% every 60 minutes
Friday – 45% every 30 minutes
Saturday – 40% every 60 minutes
Sunday – 20% every 90 minutes
Week 2
Monday – test your max again, 35% every 45 minutes
Tuesday – 55% every 20 minutes
Wednesday – 30% 15 minutes
Thursday – 65% every 60 minutes
Friday – 35% every 45 minutes
Saturday – 45% every 60 minutes
Sunday – 25% every 120 minutes
Week 3
Test for max
The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again.
Guidelines
Never go near failure except when testing your maximum.
Vary your reps, sets, rest periods daily.
Begin to taper down before a peak.
Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime.
WORKOUT #1
Pushup Pyramid
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
for time – but keep good form.
post your time in commentsWORKOUT #2
5 rounds for time
20 pushups with good form
run 200 metersQuestion: Is Pavels really training with the Soviet Spetznaz?
Answer: That is the word that is out on the street that he has trained Russian Special Forces.
The 1440 model is similar in size but works off of convection rather than radiant heat, meaning clearance to combustibles is reduced, a feature that is beneficial to those with very tight space constraints.Unforgettable Fire KimberlyI used to think this was a good option, but after installing one in my house with very poor results, I can no longer recommend it, especially for the $4k price tag. I only post it here for educational purposes. Good luck on getting a hobbit stove from salamander, we purchased one thru there u.s. I think the only reason I would put it in a tiny house is for people living at lower elevations with milder winters and who want an ultra modern aesthetic.Filed Under. Regency wood stoves.
You can check out more on Pavels website: Dragon Door
Recommended Books By Pavel
Power to the People!
Russian Strength Training Secrets for Every American
Bullet Proof Abs
Beyond Crunches, 2nd Edition
The Naked Warrior
Master the Secrets of the Super-Strong-Using Bodyweight Exercises OnlyWhere can I learn more about International kettle bell certifications? Check it out here:
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