Pavel Tsatsouline's "Power By Pavel!" Newsletter. Past Edition Archive

Comrade, the Functional Movement Screen&trade by Com. Gray Cook is an outstanding system for making an athlete resilient —both NFL teams in the last Super Bowl were FMS clients —and a perfect compliment to the RKC. I am proud to announce the new Dragon Door certification, CK-FMS (Certified Kettlebell-Functional Movement Specialist) by Coms. Gray Cook, RKC and Brett Jones, Master RKC. See you in St. Paul, MN on Aug 8-10. Learn more about this cutting edge program


   Power by Pavel: McGill on Kettlebells

World's premier spine biomechanist Prof. Stuart McGill lists the following kettlebell benefits:

1. "Steering strength" from drills like the bottom up get-up.
2. Balanced development of strength. Kettlebell exercises reveal your weaknesses —grip, hips, etc. —and fix them.
3. The lateral component offers a unique challenge for the obliques and the QL —very healthy for your back.
4. The ability to train "kime" or karate style focus of explosive effort with exercises like the hard style swing.

Photo courtesy Prof. Stuart McGill's Spine Biomechanics Lab at the University of Waterloo, Canada

Enter the Kettlebell!

   Workshops by Pavel

	FLORENCE, ITALY Power by Pavel workshop: kettlebells, bodyweight drills, stretching. Taught in English. May 17-18. Contact Com. Sandro Ciccarell, Sandro@olympian.it
	ST. PAUL, MN RKC Level II kettlebell instructor certification course. June 27-29.
	ST. PAUL, MN RKC kettlebell instructor certification course. Sep 19-21. The course is 30% sold out.

   Articles for the Party, from the Party

Com. David Whitley, Sr. RKC teaches how to improve your Secret Service snatch test score.

Com. Steve Gould, RKC2 talks about the bottom-up kettlebell get-up recommended by Prof. McGill.

Dr. Eric Cobb explains how to make your reflexes work for you and up your deadlift and kettlebell swing numbers.


   Russian Kettlebell Invasion

Welcome to our new Senior RKC instructor Com. Sara Cheatham!



RENO, NV
KB & sandbag workshop. Coms. Geoff Neupert, Sr. RKC & Com. Josh Henkin, RKC TL. geoff.neupert@gmail.com or josh@ifsstrength.com

Here is a great story from one of our Comrades:

"It's Got to Be the Kettlebells!"

by Bob Ross, RKC




That's the phrase I have been using a lot these last couple of years. Let me explain how and why I became acquainted with Kettlebells.

In 2003 my doctors told me that they could get me a medical retirement (disability) from the Phoenix Fire Department because my back was in such bad shape. This was after a 2001 back surgery.

I had been on the Phoenix Fire Department for 18 years at that time. In 1997 I retired from USAF after 21 years of service (6 years active + 15 years reserves) as a Pararescueman. With the two careers I have the bumps and bruises to go with the job, but to be an active guy and to hear the words "medical disability" did not set well with me.

I thought I would just have to live the rest of my life in pain but wanted to get back to an active life. I had tried everything from A-Z. I spent a lot of time and money to get my back healed. And still, I was in pain 24/7.

A friend of mine called and told me about an article written by a fellow USAF Pararescueman, Nate Morrison on how to combine strength and endurance with something called a kettlebell. This was something that I thought I could use. I ordered the book and a kettlebell. After reading the book and practicing for a week, I still remember my first full workout. In 45 minutes I was drenched in sweat looking at this cannonball with a handle thinking 'that was an odd way to workout, but man what a workout!'. In the next couple of weeks my back was in a lot less pain. I felt I was much more flexible, getting stronger and my cardio was being challenged. In the morning I did not feel like the tin man. All of this made me think —"it's got to be the kettlebells".

On our annual Fire Department physical I did better on the treadmill just using kettlebells as my cardio workout than I had in previous years when I actually trained on the treadmill. That year I also was able to dead lift 452 lbs (I weigh 210 lbs). The previous year I was not even able to perform the dead lift due to back pain. "It's got to be the kettlebells".

For the last 5 years I have competed in the local sprint triathlon. I have better times using the kettlebells as my primary workout tool than I did when I trained in all three events.

In 2003 I left the Power to the People! book lying around with Pavel and his bear chest on the cover. My wife of 20 years looked at it and said, "that's the kind of body that I like". (Thanks, Pavel). Recently in 2007, she told me that I have a better body now then when we got married. "It's got to be the kettlebells"

In 2006, after being retired from Pararescue for 10 years, I decided to rejoin (at 48 years old). The physical test was held at Davis Monthan AFB in Tucson AZ. The temperature that day reached 102. Ten guys tried out - most in their 20's, ex-military and in good shape. We ran 3 miles, did calisthenics, and swam 1500 meters. I was amazed that I was the first out of the pool by one full lap and quickly recovered. There was no doubt that the kettlebells prepared me for that and the extra special 4 hours of hell that came next. "It's got to be the kettlebells." I passed and was offered a position but a sinus condition (previous sinus surgery due to a tumor) prevented me from accepting. Bummer.

My wife and 4 children all use kettlebells and are active in sports. They realize that this truly is a total gym in one hand and it prepares you for any sport. They have been told several times that they are some of the strongest and well conditioned kids that the coaches have ever coached. My 18 year old son just requested kettlebells to be sent to him at the Air Force Academy because he missed using them. They will have their success stories too.

By September 2006 I became a RKC Instructor, had a great time, met Pavel and other great people. I have spent hundreds of hours training mostly firefighters with great success. They have realized the many benefits of kettlebell training. The Phoenix Fire Department has ordered over 100 kettlebells plan on ordering more due to increased demand. Other Arizona Fire Departments are requesting my assistance with kettlebell training.

In June 2007 I faced one of my greatest fears: public speaking. I was asked to speak at a general session at the Phoenix Fire Department's Health, Fitness and Safety Symposium. There were about 500 people with 1000 eyes staring at me holding my cannon ball with a handle. The firefighters present were from all over the United States and other countries. What a great feeling to conquer that fear. We received great remarks and generated a lot of interest with the kettlebell session.

I have gotten my active life back and am pain free, because as you know.....
"it's got to be the kettlebells!"

Thanks, Pavel,

Bob Ross, RKC
www.kettlebellpoweraz.com
idokettlebells@yahoo.com

	Men's Russian Kettlebell Quick-Start Kits
	Women's Russian Kettlebell Quick-Start Kits

Power to you!

Comrade Pavel
www.PowerbyPavel.com

Congratulations to Com. Randy Hauer, RKC Team Leader, on winning a bronze medal at the USA Weightlifting Masters National Championship!

   Power by Pavel: Instantly Up Your Bodyweight Pistol Strength

Descend into the pistol with your palms facing down. The moment you start driving up, extend your wrists and fingers. In other words, tilt your palms back and lift your fingers while pushing forward with your triceps. Do it with tension.

The technique works because the pistol is an exercise in extension and all of your extensor muscles are hooked up to the same loop.

Learn more state of the art instant strength techniques from The Naked Warrior.




   Workshops by Pavel

	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4.
	FLORENCE, ITALY Power by Pavel workshop: kettlebells, bodyweight drills, stretching. Taught in English. May 17-18. Contact Com. Sandro Ciccarell, Sandro@olympian.it
	ST. PAUL, MN RKC Level II kettlebell instructor certification course. June 27-29. The Los Angeles RKC has sold out.
	ST. PAUL, MN RKC kettlebell instructor certification course. Sep 19-21.

   Articles for the Party, from the Party

Com. Steve Freides, RKC2 has updated his article on passing the RKC snatch test.

Com. Logan Christopher, RKC will teach you how to do a handstand.

Former police officer Com. Tricia Dong, RKC talks about surviving violence.


   Russian Kettlebell Invasion

Celebrity trainer Com. Missy Beaver, RKC got written up in British magazine OK.

LA JOLLA, CA
KB workshop. May 3. Coms. RKC Team Leaders Franz & Yonna Snideman. revoinfo@revolutionlajolla.com

SACRAMENTO, CA
KB workshop. Apr 26. Coms. RKCs Gregg and Kerry Althen and Eric Kenyon. corefitnesstrainer@yahoo.com

ATLANTA, GA
Full Body Power KB workshop. May 5. Com. David Whitley, Senior RKC. irontamerdave@hotmail.com

DETROIT LAKES, MN
KB workshop. Apr 20. Com. Jon Engum, RKC Team Leader. info@extremetraining.net

HIGHLAND PARK, MN
Level 2 KB workshop. May 17. Com. Michael Rendle, RKC2. rendlefamily@mac.com

RIDGEWOOD, NJ
KB workshop. May 4. Com. Steve Freides, RKC2. steve@fridayscomputer.com

ELKO, NV
Ongoing KB class. Com. Raul Lopez, RKC. rlopwts@frontiernet.net

HUNTINGTON, NY
Long Island Kettlebell Club workout. Apr 19. Com. Christian Lombardo, RKC. christian@fortitudefitness.com

JAMESTOWN, RI
KB workshop. May 17. Com. Will Fish, RKC. citiusaltiusfortius@cox.net

HOUSTON, TX
Level 1 KB workshop. May 3. Coms. Jay Armstrong, RKC Team Leader and David Cogswell, RKC. jay.rkc@kettlebellclub.com

ROANOKE, VA
Tension/Relaxation and Flexibility Worshop. Apr 26. Com. Brett Jones, Master RKC. Contact Dr. Mike Burgoon, msb2@cox.net

SEATTLE, WA
Saturday KB conditioning class. Starts Apr 26. Coms. RKCs Andrea U-Shi Chang RKC & Kristine Gill RKC. andrea@kettlebility.com

TOKYO, JAPAN
KB workshop. May 4. Com. Taikei Matsushita, RKC. taikei@iea.att.ne.jp

AMSTERDAM, NETHERLANDS
Functional Movement Screen Workshop. May 16-17. Com. Brett Jones, Master RKC. Contact info@humanmotion.nl.

AMSTERDAM, NETHERLANDS
KB basics workshop. May 18. Com. Brett Jones, Master RKC. Contact info@humanmotion.nl.

Power to you!

Comrade Pavel
www.PowerbyPavel.com

Strong, want to be stronger?

Comrade, by popular demand we are introducing a 36kg/79lb. kettlebell. As you expect, top quality, made in the USA. Order before April 11 and get a special, one-time introductory price.

http://www.79lbkettlebell.com/



   Power by Pavel: Free Style Cycling for Muscles and Strength

"Strictly speaking, I am not using periodization (cycles of programmed change)," writes Com. Clarence Bass in his inspiring new book Great Expectations (available from www.cbass.com). "But I am in a sense, because… I back off in reps or weight when I get ahead of myself or encountering a sticking point. I try to never fail. I know when I can't do another rep in good form, and stop. If I'm not able to increase for several workouts in a row, I usually reduce the resistance and start up again… You might call what I'm doing free style periodization. I always keep in mind Bill Pearl's sage advice to save a little for next time. If I can't go up in resistance, I retreat in preparation for another slow build-up. Planning for success always works. It sure beats repeated failure…"

Powerlifting superstar Mike Bridges followed a similar approach. Once a week he would work up to a very heavy DL single, e.g. 225x5, 315x3, 555x1, 790x1. Next week he would try 795. Whether he made it or not, he gave 795 or even 800 another shot next week. But if he failed two weeks in a row he "backed up" to 750 and worked back up. Needless to say, most athletes would need to recycle much lighter than inhuman Bridges' 95%.


Learn more about periodization of strength training in the "Periodization demystified" chapter of Beyond Bodybuilding. Here is what experts have to say about this book:


Order Beyond Bodybuilding risk free today!

   Workshops by Pavel

	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4.
	FLORENCE, ITALY Power by Pavel workshop: kettlebells, bodyweight drills, stretching. Taught in English. May 17-18. Contact Com. Sandro Ciccarell, Sandro@olympian.it
	ST. PAUL, MN RKC Level II kettlebell instructor certification course. June 27-29.
	LOS ANGELES, CA RKC kettlebell instructor certification course at UCLA. Aug 1-3. The workshop is 55% sold out.
	ST. PAUL, MN RKC kettlebell instructor certification course. Sep 19-21.

   Articles for the Party, from the Party

Former Head Coach IPF Team USA Com. Mark Reifkind, RKC shows how to build a squat.

Com. Brett Jones, Master RKC explains how to adjust your hard style effort for kettlebell quick lifts without losing the power.


   Russian Kettlebell Invasion

Men's Health.

A study at Georgetown University compared kettlebell and dumbbell snatches:

Erector Spinae Electromyographical Analysis of Unilateral Dumbbell and Kettle Bell Snatch

C.M. Proulx, C.R. Sharrock, J. Smith, W. Catron, J. Seale, Kinesiology and Health Studies, Georgetown College, Georgetown, KY.

Kettle bells (KB) have become increasing popular in conditioning programs. Because the KB has a handle outside the center, the rotational moment through a range of motion may result in a greater correction to maintain the same position as compared to a dumbbell (DB). PURPOSE: To determine if there is a difference in peak activity of the contralateral posterior torso musculature, erector spinae, between a dumbbell and kettle bell of the same resistance in a unilateral power snatch. METHODS: Ten male intercollegiate football athletes volunteered to participate in the study. All subjects were familiar with the use of the two implements being tested, as well as the unilateral power snatch. Each subject performed three repetitions of a submaximal power snatch using both the kettle bell and dumbbell of the same resistance. Subjects used their dominant hand and peak (p-p) surface EMG was collected on the contralateral erector spinae. The two implements were compared using a dependent-test of the average across the three repetitions of each subject. RESULTS: There was a significant difference (p = 0.02) between the DB and KB with mean EMG for DB and KB were 2.473 mV (SD 0.759) and 3.613 mV (SD 1.196), respectively. CONCLUSION: There was greater activation of the contralateral erector spinae in the unilateral kettle bell snatch. PRACTICAL APPLICATION: This information may provide another mode of training variability.

Com. Taikei Matsushita, RKC has been profiled in Ironman Japan:




SCOTTSDALE, AZ
KB workshop. Apr 4. Com. Angela Sundberg, RKC2.
bodyscapes@earthlink.net

ORANGE COUNTY, CA
KB basics workshop. Mar 29. Com. Paul Daniels, Team Leader.
pad@thebodywarehouse.com

VENTURA, CA
Morning KB classes. Com. Doug Nepodal, RKC Team Leader.
Classicironkg@gmail.com

LOUISVILLE, KY
Level 1 KB workshop. Apr 26. Com. Dave Randolph, RKC Team
Leader. dave@iron-body.com

ST. PAUL, MN
RKC prep KB workshop. Apr 13. Com. Andrea Du Cane, Master RKC. andrea@kettlebellfitness.com

RICHMOND, VA
KB class. Mar 24-May 5. Com. Jason Struck, RKC.
jason@integratedperformancecoaching.com

SEATTLE, WA
Beginner and intermediate KB workshop. Apr 27. Com. Tom
Corrigan, RKC Team Leader. kbfiremantom@yahoo.com

AUCKLAND, NEW ZEALAND
KB workshop. Com. Dr. Mark Cheng, RKC Team Leader. Contact Com. Mik Capper, RKC, mikebcapp@gmail.com

EDINBURGH, SCOTLAND, UK
KB workshop. May 25. Com. David Whitley, Senior RKC.
irontamerdave@hotmail.com

International Tactical Strength Challenge. Apr 8.
US: CA. CO. IL. MN. NJ. NV. TX.
Canada: ON. QC.
Denmark.
UK.
www.tacticalstrengthchallenge.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com

Comrade, although I do not teach stretching instructor courses, these two gentlemen have mastered the material so well that I have no hesitation recommending their stretching seminars.


Com. Steve Freides, RKC2, steve@fridayscomputer.com, teaches in New Jersey.


Com. Jon Engum, RKC Team Leader, info@extremetraining.net, teaches in Minnesota, North and South Dakota.


And buy my Beyond Stretching: The Seminar DVD set or else.

Rated 10 out of 10

   Pavel continues to amaze!

I've been a practicing martial artist for 30 years. I ordered this seminar hoping that it would facilitate my recovery from injury and help restore my lost flexibility. It taught me safe and mechanically correct assessment and training methods that none of my six previous martial arts teachers ever touched on. I experienced immediate improvement from my first training session. Now I can pass on this information to my students and hopefully they won't have to suffer like I have. I give this seminar my highest recommendation.

-Scott A. Dollinger, Psy.D., Glen Ellyn, IL

Order Beyond Stretching: The Seminar DVD set risk free

   Power by Pavel: Russian Powerlifter on Stretching for Strength

Alexander Faleev, Master of Sports stresses that you must wrap up each powerlifting workout with static stretches. “The benefits of stretching are enormous. Stretching can increase your strength by 10%. It is a lot.” The man explains that “when you lift a weight your muscles contract. And after the workout the muscles remain contracted for some time. The following restoration of the muscles’ length is what recovery is. Until the muscle has restored its length, it has not recovered. Hence he who does not stretch his muscles slows down the recuperation process and retards his gains.” Besides, “…tension and relaxation are the two sides of the same medal... If the muscle forgets how to lengthen, it will contract more poorly. And that is stagnation of strength.”

I have written elsewhere why toe touch stretches could be bad news for your back after heavy lifting. Appropriately, Faleev chooses a less stressful back stretch. Lie on your back. Lift up your hips and prop your lower back with your hands. Bring your legs over your head and with an eventual goal of touching the floor behind with your toes. Keep your weight on your shoulders rather than your neck. This stretch might be counterindicated to comrades with neck problems.


   Workshops by Pavel

	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4.
	FLORENCE, ITALY Power by Pavel workshop: kettlebells, bodyweight drills, stretching. May 17-18. Taught in English. Contact Com. Sandro Ciccarell, Sandro@olympian.it
	ST. PAUL, MN RKC Level II kettlebell instructor certification course. June 27-29.
	ST. PAUL, MN The June MN cert has sold out. RKC kettlebell instructor certification course. Aug 1-3. The workshop is 40% sold out.

   Articles for the Party, from the Party

Com. Bud Jefferies, RKC shows how to mix in the kettlebell swing for super human training, part 3.

Com. Eric Stiegman, RKC tells how to breathe some power into your get-ups.


   Russian Kettlebell Invasion

Congratulations to Danish Com. Mark Madsen, RKC in winning a silver medal in Greco-Roman wrestling at the Golden Grand Prix in Hungary!

American Greco-Roman wrestlers are also getting into kettlebells, watch the footage from the Olympic Training Center: http://ca.youtube.com/watch?v=XktMrVQbWqY&feature=related

SOUTHERN CALIFORNIA
Two RKC Team Leaders have relocated to Southern California. Com. Doug Nepodal, classicironkb@gmail.com, will put a hurt on you in the Santa Barbara/Ventura area. Com. Will Williams, kettlebelltrainer0311@yahoo.com, will be terrorizing LA, especially the valley.

WASHINGTON, DC
Level 1 KB course. Mar 8. Com. Marvin King, RKC2. marvinjking@verizon.net

HIGHLAND PARK, MN
Level 1 KB workshop. Apr 5. Com. Michael Rendle, RKC2. rendlefamily@mac.com

ST. PAUL, MN
RKC prep KB workshop. Mar 16. Com. Andrea Du Cane, Master RKC. andrea@kettlebellfitness.com

HO-HO-KUS, NJ
KB workshop. Mar 15. Com. Phil Ross, RKC. phil@philross.com

LAWRENCEVILLE, NJ
KB workshop. Apr 5. RKC Team Leaders Coms. Jason Brown & Pamela
MacElree. jason@kettlebellathletics.com

RIDGEWOOD, NJ
KB workshop. Mar 16. Com. Steve Freides, RKC2.
steve@fridayscomputer.com

HUNTINGTON, NY
Long Island Kettlebell Club workout. Mar 15. Com. Christian Lombardo, RKC. christian@fortitudefitness.com

BROOKINGS, SD
KB workshop. Apr 12. Com. Jon Engum, RKC Team Leader. info@extremetraining.net

SEATTLE, WA
2-part KB workshop. Mar 9 and 16t. RKCs Coms. Andrea U-Shi Chang and Kristine Gill. andrea@kettlebility.com

LONDON, UK
KB workshop. May 31. Coms. David Whitley, Senior RKC and Jamie Lloyd, RKC. irontamerdave@hotmail.com

International Tactical Strength Challenge. Apr 8.
US: CA. CO. IL. MN. NJ. NV. TX.
Canada: ON. QC.
Denmark.
UK.
www.tacticalstrengthchallenge.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com

   Power by Pavel: Mobile Shoulders for Effortless Overhead Lifts

Comrade, following are some of the drills Russian specialists Gomonov, Makhotkin, and Gamzov recommend for improving your shoulder mobility for a comfortable kettlebell lockout:

• Hold a kettlebell in the overhead lockout and make springy movements with your chest, leaning forward while keeping the kettlebell stationary.
• Place your hands on a sturdy object a little taller than you. Push your hips back and straighten out your arms. Make springy downward movements with your rib cage.
• Kettlebell straight-arm pullovers. Hold the KB by the handle in such a way that in the stretched position the body of the kettlebell is resting on your wrist flexors.

It is very important to keep your shoulders down, in their sockets, when practicing these drills.

Read Super Joints to learn how to keep your joints young. Here is a recent post from our forum:

In Praise of "Super Joints" I highly recommend Pavel's "Super Joints" to all Comrades. I have been developing sore, creaky, slightly inflamed knees as of late (I'm 51). I bought SJ, and after one session knee circles the inflammation in my knees was markedly reduced. Super Joints is a must for all Comrades' DD Library. Great book, Pavel!

Tom Gordon



Start your Super Joints regimen today and get young.


   Workshops by Pavel

	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4.
	FLORENCE, ITALY Power by Pavel workshop: kettlebells, bodyweight drills, stretching. May 17-18. Contact Com. Sandro Ciccarell, Sandro@olympian.it
	ST. PAUL, MN RKC kettlebell instructor certification course. June 6-8. The workshop is 85% sold out.
	ST. PAUL, MN RKC Level II kettlebell instructor certification course. June 27-29.

   Articles for the Party, from the Party

Canadian strength coach Com. Cole Summers, RKC explains the benefits of kettlebell training for rugby.

Strength and conditioning coach and author of the Magnificent Mobility DVD Com. Eric Cressey offers a quick reference mobility guide.


   Russian Kettlebell Invasion

Thanks to Com. Peter Lakatos, RKC, the Hungarian National Judo Team has added RKC kettlebell training to its regimen. Watch a clip from Hungarian national TV program Road to Beijing. http://www.youtube.com/watch?v=6JMCfzkEly4

Spike TV has shown Tim Silvia training with kettlebells in a UFC preshow.

AUBURN, AL
KB workshop. Feb 23. Com. Richard Freeman, RKC, MD. richard_freeman@bellsouth.net

JERSEY CITY, NJ
Ongoing KB classes. Com. Christine Staunch, RKC. info@skyfitnesstudio.com

RIDGEWOOD, NJ
KB workshop. Feb 24. Com. Steve Freides, RKC2. steve@fridayscomputer.com

PITTSBURGH, PA
Weekly KB class. Com. Jason Turko, RKC. jason.turko@verizon.net

PROVIDENCE, RI
KB workshop. Mar 8. Com. Will Fish, RKC. citiusaltiusfortius@cox.net

NASHVILLE, TN
Level 1 KB workshop for the combat Athlete. Mar 15. Com. David Whitley, Senior RKC. irontamerdave@hotmail.com

HOUSTON, TX
Level 1 KB workshop. Mar 15. Coms. Jay Armstrong, RKC Team Leader and David Cogswell, RKC. jay.rkc@kettlebellclub.com

OLYMPIA, WA
KB workshop. Feb 23. Com. Tom Corrigan, RKC Team Leader. kbfiremantom@yahoo.com

EDINBURGH, SCOTLAND
Hard style KB workshop. Mar 16. Coms. Dr. Mark Cheng, RKC Team Leader & Rannoch Donald, RKC. info@kettlebellsscotland.com

International Tactical Strength Challenge. Apr 8.
US: CA. CO. IL. MN. NJ. NV. TX.
Canada: ON. QC.
Denmark.
UK.
www.tacticalstrengthchallenge.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com

Congratulations to Com. Donnie Thompson, RKC on breaking the All Time Historic Total Record —by 244 pounds —with 2,850 pounds!



Breaking the All-Time Powerlifting Total

By Donnie Thompson, RKC
Andy Bolton posted 2806 lbs total in March of 2007. Prior to that, the seven-year reign belonged to Big Garry Frank of Baton Rouge. Still going backwards, it was Ed Coan, Dave Pasanella, Anthony Clark, Bill Kazmaier, and the original record holder was Don Reinhoudt of the early seventies. That is a total of seven very strong men. I wanted to be number eight. At this point in my Powerlifting career, I am 43 years old, trying to figure out how to do this without falling apart. I tried in November of 2006, posting a 2770 lbs total. I felt crippled for two months afterwards. I tried again in Cincinnati Ohio, August of 2007. I bombed severely but did not get hurt. November rolled around again and I posted a 2775 lbs total in York, Pa. I was one lift away from the record but denied by simple mishaps. Now back to Columbus Ohio exactly two months later. I missed my first two squat attempts. Got it together and hammered my last attempt to stay in the meet. The bench went better than expected. I needed a 755 lb deadlift to break the record. Done. I pulled 795 lb for my second to get a rounded number of 2850lbs. My back was completely fried. I could not attempt my 835 third deadlift. So I decided to end the day. All my lifetime dreams were realized at that moment. It sort of left me depressed. Competition is the key ingredient to my soul. That is living to me. Boy, have I lived.

The key to my achieving this huge thing was my extra workouts. My training partners leave the gym after they do their main lift. So I usually train for another two hours once they are gone. They think I am nuts anyway. The days I train are Sunday, Monday, Wednesday, and Friday. I do recovery work on Tuesday and Thursday. Sometimes on Saturday too. It is not uncommon for me to train seven days a week. On Tuesday I start with the kettlebell one arm bar. That leads to a circuit of band training from foot stomps for my glutes to scissors and wishbone movements on the Jump Stretch board with bands. All this is done for one-minute sets. Lastly I do 4 x 10 RDL'S. Pavel told me last year that stretching my hamstrings and glutes with just bands will not even touch the muscle. I needed to do something drastic. The RDL's were the answer. I never miss them. I go only to 275 lbs for this. A quick drop and catch is all I need to stretch those stubborn posterior chain muscles.

Thursday is upper body sled day. I do five 200 ft. walks using two green rubber bands attached to the sled strap. I do flies, rear delt sides, overhead pulls, and iron crosses. Always hook up with training fanatics to do the sled. They will be there for you in July during the 115-degree heat. My training partners are nowhere to be found on sled day. Then I perform the KB one arm bars again.

You need very strong shoulders to hold up to the rigors of professional Powerlifting. I have incorporated the double KB military press for this. I do about five sets of twelve with the 40k's. On lower body speed day, I do my dead snatch for about five sets of five. I only use the Beast for this one.



This develops tremendous speed in your hips and lower body. On lower body max effort day, I do all my swings. Alternate one arm swings, one arm swings, double KB swings using a sumo stance and double KB swings outside the legs using a close stance. All are three sets of ten. I also like banding the Beast and doing double hand swings for power. Very fun. Every other week I do the twist deadlift with the Beast for added pleasure. I did cut out swing snatches for the last six months due to the fact that I felt I just overdid the exercise. Almost four years of them. My wrist and elbow thanked me for it. That decision led to an 80 lb increase in my world record bench. The key to being the best at any age is to put your time in. DO NOT skip the little things. They are the glue that holds you together. Anyone can do the big lifts. But what happens when something in your body suddenly snaps? I do not want to experience that. I am missing a lot of competition from men stronger than me because they are on the Internet too much when they could be training and they are lazy in training. They do a heavy single and go home, forsaking their assistance work. I am hating it for them. If you do not want to be a champion, you can bet I will be right there to claim it in your absence.

I work for Progressive Sports Physical Therapy in Columbia, South Carolina. I am in a training facility all day at work. The Compound is a warehouse I converted into a training facility and my residence. I live there with my English Bulldog and love it. My point is, I will do whatever it takes to be victorious. I will outlast, outlift, and outweigh anyone in front of me. It is shear determination to reach beyond my grasp that keeps me going. Being the best at what I do is my passion! It comes before family, job, and anything else. It is not a hobby or a lofty ambition. It is an obsession. I find God in my steel jungle. Not in a wooden steeple. I pray to him before I attempt a weight that will crush me. So you see, everything you really want in life has a price to pay. Are you willing to pay it?

The future for me and Powerlifting is simple. I will compete in England this summer against some top superheavyweights, Andy Bolton, Chad Aichs, Ano Turtanian, and Vlad the impaler. Then I will conclude my career in York, PA this November. Two more meets and out. Will the 3000 lb. barrier be met? Will I best my all-time total? I can promise you one thing, not many people care what we lift! But it sure is a lot of fun!



I train young athletes aspiring to go to college to play a sport. I develop them to be ready and also some may get Division I scholarships if they are prepared properly.

There are many people I would like to thank for my success in Powerlifting. One man is Mark Blackburg. He is owner/operator of Jungle Gym in West Columbia, SC. He has been a great sponsor and friend to me since my start in powerlifting. "Cool Breeze" from Lake City, SC. He kept me fed with the best steaks in the world from his Railway restaurant. Scotty Mills, owner of PASCO Sprinkling Systems. My Mom and Dad in Chapin, SC. Dave Tate with www.ELITEFTS.com for their sponsorship. Williams Strength in Columbia, SC for being an equipment company that gets it. Pavel, for single-handedly prolonging my lifting career.

---

Learn the techniques that have helped Don in his quest
for the All Time Historic Total Record from these DVDs:
Resilient and Strength Stretching

Outlast the competition.
  

   Workshops by Pavel

	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4.
	ST. PAUL, MN RKC kettlebell instructor certification course. June 6-8.
	ST. PAUL, MN RKC Level II kettlebell instructor certification course. June 27-29.

   Russian Kettlebell Invasion

DECATUR, IL
KB workshop. Feb 2. Com. Christopher Wells, RKC. (256) 642-6451.

HIGHLAND PARK, MN
Level 1 KB workshop. Feb 23. Com. Michael Rendle, RKC2. rendlefamily@mac.com

HUNTINGTON, NY
Long Island Kettlebell Club workout. Feb 16 Com. Christian Lombardo, RKC. christian@fortitudefitness.com

SEATTLE, WA
Intermediate KB workshop. Feb 23. Coms. RKCs. Andrea U-Shi Chang & Kristine Gill. andrea@kettlebility.com

ZAGREB, CROATIA
Beginner KB workshop. March 1 & 2. Com. Davor Kudrna, RKC. davorkudrna@vip.hr

GLASGOW, SCOTLAND
Hard style KB workshop. Mar 15. Coms. Dr. Mark Cheng, RKC TL & Rannoch Donald, RKC. info@kettlebellsscotland.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com

Comrade, the new 80-page issue of Hard Style is now available. It features an interview with Bruce Lee's Enter the Dragon co-star John "the Roper" Saxon and a number of excellent articles.

Get your free download



   Power by Pavel: Bodyweight Strength Training in the Russian Military

The 1987 Soviet armed forces PT handbook cites a study that shows you how quickly you can get great results if you train right:

"In one experiment a group of soldiers was put through eight 20-min sessions of morning exercises and ten 50min gymnastics practices that featured exercises for development of the strength of the shoulder girdle: pullups on a straight bar, parallel bar dips, rope and ladder climbing. As a result of these workouts the strength of the elbow extensors and flexors increased 2-2.5 times. In some cases strength increased almost 4 times."

Citing another study, the manual notes that slow movements lead to 1.5-2 times greater strength increases than maximal tempo movements.

Start your bodyweight strength training right with The Naked Warrior.



Rated 10 out of 10
This is one of the most awesome products I have ever come across! The indebt information in this text should be read by anyone who thinks they NEED a set of weights to be strong. Pavel shows you how to tense your whole body as one single piece of steel. And the way to perform your workout is so simple you would not believe it if it were not for such astounding results. If you have never worked out before and want to get strong without gaining bulk, get this book.

I went from not being able to do a single good one-arm pushup, or one legged squat, to being able to do 5 single arm, single leg pushups and 1 legged squats with 60 lbs for multiple reps. The same went with pullups. At 230lbs I was not one to jump on a pullup bar without a groan. After a month I was doing it with my 44lb Kettlebell around my waist. L-sit pull-ups were next.

Get this book. Watch the movie. Become a warrior, wherever, whenever.

Power to all Naked Warriors!

-John, Scituate, RI

Rated 10 out of 10
I've read through The Naked Warrior numerous times. Of the many key elements detailed in the book one of my favorites is "greasing the groove". My girlfriend and fellow RKC, Jes Brock, recently had a middle school student she teaches have a 'minor' success with pullups. He went to compete in the county's field day which consists of most of the presidential fitness tests. To prepare she's had him grease the groove… Come test day he knocked off 32 pullups, the next closest kid got 4. a program so simple a kid could do it...

-Kevin Perrone, RKC, Chapel Hill, NC

Order your copy of The Naked Warrior today and power to you!

   Workshops by Pavel

	BAKERSFIELD, CA Tactical Strength course (military and law enforcement only, and fire only). Feb 9. Com. Aaron Nadal, homecourtsofca@sbcglobal.net
	BAKERSFIELD, CA Enter the Kettlebell! workshop. Feb 10. Com. Aaron Nadal, homecourtsofca@sbcglobal.net
	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4.
	ST. PAUL, MN RKC kettlebell instructor certification course. June 6-8.
	ST. PAUL, MN RKC Level II kettlebell instructor certification course. June 27-29. Over 50 spots have already been taken.

   Articles for the Party, from the Party

Com. Steve Baccari, RKC issues the 10 commandments of fighting fitness, a must read for any fighter.

Com. Steve Freides, RKC 2 shows how to practice pistols if you have a bad back.


   Russian Kettlebell Invasion

ORANGE COUNTY, CA
Beginner KB workshop. Feb 23. Com. Steve Belanger, RKC. bigsteve057@hotmail.com

DECATUR, IL
KB workshop. Jan 26. Com. Christopher Wells, RKC. (256) 642-6451

LOUISVILLE, KY
KB workshop. Feb 9. Com. Dave Randolph, RKC Team Leader. dave@iron-body.com

MORRIS, MN
Beginner KB workshop. Feb 23. Com. Jon Engum, RKC Team Leader. info@extremetraining.net

RIDGEWOOD, NJ
KB workshop. Jan 27. Com. Steve Freides, RKC 2. steve@fridayscomputer.com

SPRINFIELD, PA
Beginner KB workshop. Feb 9. Com. Randy Hauer, RKC Team Leader. rchauer@yahoo.com

HOUSTON, TX
Level 1 KB workshop. Jan 19. Coms. Jay Armstrong, RKC Team Leader. and David Cogswell, RKC. jay.armstrong@specialtycontrol.com

ROCKWALL, NORTH TX
KB workshop. Jan 19. Com. Paul Britt, RKC. pdbritt@gohomealive.com

VIRGINIA BEACH, VA
Level 1KB workshop. Feb 9. Com. Bob Orr, RKC. rjorr1@gmail.com

SEATTLE, WA
Two-part beginner KB workshop. Feb 2 & 9. RKCs Coms. Andrea U-Shi Chang and Kristine Gill. andrea@kettlebility.com

EDINBURGH, SCOTLAND
KB workshop. Jan 26. Com. Rannoch Donald, RKC. info@kettlebellsscotland.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com

Comrade, if you are ready to take your strength to the elite level, you must have Power to the People Monthly.

Speaks Com. Dan John:

"I've been exposed to training magazines for a long, long time. I have a bunch of back issues of "Strength and Health," all of the "Milo" collection, every "Mind and Muscle Power" ever made, and a bunch of books, tapes, DVDs, and assorted gems. Let me say this: Pavel's "Power to the People Monthly"… is the most sane, the most clear and the MOST CORRECT strength journal I have ever read. Pavel uses research on one hand and the "real world" on the other and offers only ideas that work. Much of it is hard to take as I spent decades overtraining and didn't realize that the answer was "smarter" than me. PTTPM provides that brain trust for me… These are outstanding and the information is staggering... Great stuff, Pavel." —Dan John



Subscribe to Power to the People Monthly and a have a strong year!


   Power by Pavel: the Russian Bench Press Lockout

Top Russian bench presser Dmitry Kasatov likes the following variation of the bench press lockout. The training partner squats down near the head of the bench, interlaces his fingers, reaches forward, and lays his forearms on the lifter's chest. Kasatov prefers this drill to the board press. "This method demands a knack but happens to be most effective: a good assistant can perfectly imitate the work of a bench shirt."

   Workshops by Pavel

	BAKERSFIELD, CA Tactical Strength course (military and law enforcement only, and fire only). Feb 9. Aaron Nadal, homecourtsofca@sbcglobal.net
	BAKERSFIELD, CA Enter the Kettlebell! workshop. Feb 10. Aaron Nadal, homecourtsofca@sbcglobal.net
	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4.
	ST. PAUL, MN RKC kettlebell instructor certification course. June 6-8. 31 spots have already been taken.
	ST. PAUL, MN RKC Level II kettlebell instructor certification course. June 27-29.

   Articles for the Party, from the Party

Com. Brian Copeland, RKC explains relaxed tension training for fighters.

Com. C.S. Sloan, an Ironman contributing editor with a 580 @ 180 raw deadlift, tells how to train your deadlift according to your body type.

   Russian Kettlebell Invasion

Powerlifting USA. Com. Louie Simmons mentions in his column that Amy Weisberger uses kettlebells in her training. Com. Amy is a many times world champion and record holder with a 500 pound DL in the 148-pound class. She is an RKC. Learn more about the RKC instructor certification program.

ENCINITAS, CA
KB seminar. Feb 2. Coms. Carolyn Brumfield, RKC2 and Robert Budd, RKC2. carolyn@carolyn4fitness.com

LA JOLLA, CA
Intermediate KB workshop. Feb 2. Com. Brett Jones, Master RKC. appliedstrength@gmail.com

MARINA DEL REY, CA
KBs for BJJ & Grappling workshop at the Inosanto Academy of Martial Arts. Jan 19. Com. Dr. Mark Cheng, RKC TL. sifu@chung-hua.com

SAN DIEGO, CA
Secrets of the Shoulder workshop. Feb 1. Com. Brett Jones, Master RKC. appliedstrength@gmail.com

BURNSVILLE, MN
Level 1 KB workshop. Feb 9. Com. Michael Rendle, RKC2. rendlefamily@mac.com

COTTAGE GROVE, MN
KB Cardio Express Class starting on Jan 28. Com. Joe Pavel, RKC2. joe@pavelfitness.com

HIGHLAND PARK, MN
Level 1 KB workshop. Jan 26. Com. Michael Rendle, RKC2. rendlefamily@mac.com

PITTSBURGH, PA
FMS workshop. Jan 26-7. Com. Brett Jones, Master RKC. appliedstrength@gmail.com


   Motivation

Are you looking for motivation? Go to www.despair.com and enjoy the pain.



Comrade Pavel
www.PowerbyPavel.com

Merry Christmas, Comrades!

Only a handful of people in the world have the amazing range of elite athletic experience, both as a competitor and a coach, as Com. Mark Reifkind, Senior RKC. Gymnastics (at the highest level), ultramarathon running, bodybuilding, powerlifting, kettlebells... Rif's new DVD Restoring Lost Physical Function sums up decades of his priceless insights into overcoming injuries and getting back in the game.




Watch Trailer for Restoring Lost Physical Function


   Power by Pavel: "Rifga" or "Corrective Yoga"

Speaks Com. Rif:

"I just realized what my 'rifga' stretching/yoga practice is, at it's heart. It's corrective yoga. My approach is to do the poses/stretches that open me up in the best way to get to anatomical neutral. That is my goal and that is why I stretch early and before exertion. I want to be as plumb and square as possible before I load my body. If I don't 're-open' my structure as exertion and activities tighten it back up, pain increases. A sure sign I am doing something wrong, especially when I can get the pain to diminish by getting closer to square all the time. That was the major mistake I have made all those years of heavy training and competing. I didn't fully address my serious myofascial imbalances enough and loaded the frame way to hard for how 'bent' it was. I have never seen any "magic" in basic yoga other than a series of poses held for varying lengths of time and focused on integrating breathing and open primal positions at the same time. Great stuff for sure but I never saw any supra physical mojo to being flexible enough to wrap both ankles around your neck. And I think that learning how to breathe, and hence relax, while working the body is the key component. When clients ask me about taking yoga my only reluctance is to say that it is not individualized enough for most of them and would overstretch some areas and understretch others. Not good for unstable spines or joint capsules. And certainly not the best and straightest path to "neutral body". The key is really being able to hold the poses and breathe deeply into them…

"Accumulated micro trauma gets almost all, regardless whether one is weak and can't hold themselves up against gravity anymore or one is strong and pushes the limits their frame can handle in the quest for super health, fitness or performance. So it's corrective/selective stretching/yoga for me. Just as I am 'corrective' in my approach to exercise selection that is the basis of my stretching yoga practice as well. Neutral is the goal.Not only neutral spine but neutral knee, shoulder, neck, elbow, etc. Chek was right."

   Workshops by Pavel

	BAKERSFIELD, CA Tactical Strength course (military and law enforcement only). Feb 9. Aaron Nadal, homecourtsofca@sbcglobal.net
	BAKERSFIELD, CA Enter the Kettlebell! workshop. Feb 10. Aaron Nadal, homecourtsofca@sbcglobal.net
	ST. PAUL, MN RKC kettlebell instructor certification course. June 6-8, 2008
	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4, 2008.

   Articles for the Party, from the Party

Com. Mark Reifkind, Senior RKC takes you from handstands to bench press to jerks.

A kettlebell is an investment that pays healthy dividends, writes Com. Marty Larson, RKC.

Com. Steve Belanger, RKC tells how to up your deadlifts with Zerchers.


   RKC News


Senior RKC Com. Tommy Eli has retired. Thank you, Com. Tommy, for your contributions to the RKC! Power to you!

"Comrades,
Due to a busy and highly unpredictable work schedule I have finally thrown the towel in the ring and chosen to step down as a Senior RKC. This past year the unpredictability of my job in terms of timing and geographical location, has made it next to impossible for me to commit to teaching at the certs and I find it less than fair on my fellow Seniors that they should keep on pulling my weight. I will of course remain an RKC and look much forward to continue to see the friends I've made over the years at the certs or level II's that I will manage to attend in the future.

Yours in strength,
Tommy Eli"




I am proud to introduce new RKC Team Leaders, Dr. Mark Cheng, Paul Daniels, and Mark Toomey.


   Russian Kettlebell Invasion

Com. Lotte Friis won the gold medal in women's 800m freestyle swimming at the European Championships. Congratulations to her and her coach Com. Kenneth Jay, Senior RKC!

60 Minutes showed LaDainian Tomlinson, the record-setting running back of the San Diego Chargers who was named the NFL's Most Valuable Player last season, doing kettlebell swings.

SANTA BARBARA, CA
KB workshop. Jan 26. Com. Doug Nepodal, RKC TL.
ClassicironKB@gmail.com

MORTON, IL
KB workshop. Jan 12. Com. Steve Gould, RKC2. s44gould@aol.com

HUNTINGTON, NY
Long Island Kettlebell Club workout. Jan 19. Com. Christian
Lombardo, RKC. christian@fortitudefitness.com

PROVIDENCE, RI
Introductory KB workshop. Jan 19. Com. Will Fish, RKC.
citiusaltiusfortius@cox.net

LEAGUE CITY, TX
Level 1 KB workshop. Jan 19. Coms. Jay Armstrong, RKC TL and
David Cogswell, RKC. jay.armstrong@specialtycontrol.com

Comrade Pavel
www.PowerbyPavel.com

Comrade, I was walking back from an ocean swim and saw a gentleman snatching a kettlebell on the sand while another was keeping an eye on his stopwatch. I walked over and asked them what kind of a workout were they doing. "The one by the Dane of Pain!"

Senior RKC Com. Kenneth Jay's Advanced Strength Strategies is based on hard science and has been trench-tested while coaching some of Denmark's elite athletes—it is the cutting edge in cardio-respiratory conditioning. Viking heart power to you!




Watch Trailer for Advanced Strength Strategies

   Power by Pavel: Kinetic Memory Training for Strength

Following is one of the cutting edge techniques Com. Kenneth Jay, Senior RKC has used to build his awesome pressing strength. A strict MP with two 32kg kettlebells with one hand, anyone?

"Apply the concept of kinetic memory by Ph.D. Rein Haljand. In short, this concept is about nervous system movement memorization. It is fairly complex but a simplified version can be used when practicing your strength. Take the Military Press as an example: kinetic memory entails breaking up the movement in the three most critical stages of the lift i.e. start, sticking point and finish. Then if possible with the help and guidance of a partner the pressing arm is placed in the three different positions perfectly. The person should then isometrically contract against the resistance of the partner or the kettlebell for about 15-20% of Maximum Voluntary Contraction (MVC) and keep that tension for at least 30 sec. Following this short procedure, do a work set. This technique could easily be applied every third or fourth rest period. There is more to Strength Applied Kinetic Memory (or SAKM as I like to call it) than this, but give it a shot and see what this simple technique can do for your limit strength."

   Workshops by Pavel

	BAKERSFIELD, CA Tactical Strength course (military and law enforcement only). Feb 9. Aaron Nadal, homecourtsofca@sbcglobal.net
	BAKERSFIELD, CA Enter the Kettlebell! workshop. Feb 10. Aaron Nadal, homecourtsofca@sbcglobal.net
	ST. PAUL, MN The Aprl RKC kettlebell instructor certification course has sold out. Sign up for the June 6-8, 2008 RKC.
	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4, 2008.

   Articles for the Party, from the Party

Com. Steve Gould M.S., CSCS, RKC shows what 200 kettlebell snatches can do for a relative beginner.

Com. Andrey Patenko, RKC introduces the Russian system of military physical training.

USAPL competitor Com. Curt McDonald tells how he added 40 pounds to his DL in 4 weeks.

   Russian Kettlebell Invasion

Fitness Rx magazine.

VENICE, CA
KB morning and evening camps. Com. Alex Stowell, RKC.
kettlebellboxing@yahoo.com

RENO, NV
Advanced Kettlebell Program Design by Com. Geoff Neupert, Sr. RKC
Sandbags & Kettlebells: A Powerful Combination by Com. Josh Henkin, RKC TL.
A two-day workshop. Mar 22-23. Contact Com. Mark Toomey, RKC, toomm@att.net

HUNTINGTON, NY Long Island Kettlebell Club workout. Dec 15. Com. Christian Lombardo, RKC. christian@fortitudefitness.com

LANSDALE, PA
Ongoing KB classes. Com. Andrey Patenko, RKC. patenko1@yandex.ru

VIRGINIA BEACH, VA
KB workshop. Dec 15. Com. Bob Orr, RKC. rjorr1@gmail.com

Comrade, this Christmas give a gift of a kettlebell,
the ultimate portable gym!


Comrade Pavel
www.PowerbyPavel.com

Watch Trailer for Corrective Strategies and Movement Screening

Power by Pavel: Brett Jones on Blending Training Approaches

 

“One of the most common questions asked in conditioning is: "How do I combine approach A and approach B?" In reference to the Hard Style of training this is usually focused on how to combine the Power to the People! style of strength training with the Russian Kettlebell Challenge style of conditioning. While there are many ways to accomplish this most trainees either seek to separate the two or do both and end up with too much on their training "plate" as it were and both camps rarely hit the optimal level of either. The hard truth of combining approaches is that you have to be willing to walk the line between doing too little and just enough. Deadlifting places a great strain on the lower back musculature as maximum strength is built. Kettlebell ballistics places an additional strain on the lower back as strength endurance is worked.

 

“The answer to combining the two is to perform enough to force adaptation and treat the training as a way to produce results not a workout. This is an expansion on the idea of approaching training as practice not a "workout." Doing just enough and not being fatigued and "worked out" is a bitter pill to swallow for most trainees. Trusting that enough work has been done to produce results is a must. So a sample routine combining PTP and RKC style conditioning might look something like this:

 

 •   Windmill — 1 set of 4 reps each side (light to moderate weight)
 •   Barbell Side press — 2 sets of 5 reps
 •   Weighted pull-ups — 2 sets of 3 reps
 •   Deadlift — 7 singles @ 75% of 1RM
 •   Single leg squats — 1 set of 5 reps each side
 •   Kettlebell Snatch — 5 sets of 5 reps each side (moderate to heavy weight) (Substitute swings for snatches if wanted)
 •   Stretching

 

“The above routine is a general training routine focused a bit more on strength than endurance. If endurance were the goal then you would cut the sets to one and increase the KB work at the end. Performing a 5-minute Secret Service Snatch test at the end instead of the 5 sets of swing would do the trick. While the above routine could be implemented for a three day a week type of training, you could easily make it a daily routine either by dropping a set or decreasing the reps, another option is to reduce and cycle the resistance. Do the same thing all the time without doing the same thing all the time. Simply make the routine look differently each time you perform it.”

 

Workshops by Pavel

 

LOS ANGELES, CA
Tactical Strength course (military and law enforcement only). Dec 8. paveltsatsouline@mac.com

 

BAKERSFIELD, CA
Tactical Strength course (military and law enforcement only). Feb 9.
Aaron Nadal, homecourtsofca@sbcglobal.net

 

BAKERSFIELD, CA
Enter the Kettlebell! workshop. Feb 10.
Aaron Nadal, homecourtsofca@sbcglobal.net

 

ST. PAUL, MN
RKC kettlebell instructor certification course.
Apr 25-27, 2008.
The course is over 80% sold out.
 
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 2-4, 2008.

 

Articles for the Party, from the Party

 

Com. Brett Jones, MRKC shows how you can dramatically improve your toe touch in minutes.

 

Com. Adam T Glass, SSgt, USAF states that short bending + kettlebells = dominating power.

 

Russian Kettlebell Invasion

 

Comrades, I am proud to announce several instructor promotions.

 

Coms. Andrea Du Cane and Brett Jones are now Master RKC instructors who have the authority to teach Dragon Door approved RKC certs on their own. We are now offering in-house RKC certs for various organizations. If you would like to host one, please contact Com. John Du Cane, jducane@dragondoor.com.

 

Coms. Geoff Neupert, Jeff O'Connor, and David Whitley have joined the elite ranks of Senior RKC instructors.

 

I am honored to have these exceptional individuals on our team!  

 

SANTA CRUZ, CA
KB workshop. Dec 16. Com. Christopher Logan. logan@legendarystrength.com

 

BRIDGEVILLE, PA
KB workshop. Dec 1. Com. Jason Turko, RKC. jason.turko@verizon.net

 

NASHVILLE/HERMITAGE, TN
KB classes starting on Nov 26. Com. David Whitley, Sr. RKC.
irontamerdave@hotmail.com

 

ROCKWALL, NORTH TX
KB workshop. Dec 1. Com. Paul Britt, RKC. pdbritt@gohomealive.com.

 

WINNIPEG, MB, CANADA
Evening KB classes. Com. Cole Daniel Summer, RKC. colesummers@msn.com

 

EDINBURGH, SCOTLAND
KB workshop. Dec 1. Com. Rannoch Donald, RKC. info@kettlebellsscotland.com

 

Comrade, I am proud to introduce the DVD sets of outstanding presentations by the Senior RKCs at our Level II RKC course. Today we feature Working with Special Populations by Com. Andrea Du Cane, Senior RKC. She shows 101 ways to help the deconditioned, the challenged, the injured and the way-out-of-shape regain control and shine again physically —using kettlebells, bands, balls, and mobility drills.




Watch Trailer for Working with Special Populations

   Power by Pavel: More Power to Your Hips

To execute a powerful kettlebell swing you must first "hike pass" the kettlebell between your legs to load your hips. If you are too hesitant or if you have the tendency to drop the kettlebell down instead of tossing it back, Senior RKC Com. Andrea Du Cane has a drill for you.

Have your training partner hold a clipboard behind you and attempt to tap it with the kettlebell on each backswing. When you succeed, your training partner will move the clipboard a little farther back.

Once you master this drill, you will be able to get a lot more power out of your hips, not only when swinging a kettlebell, but also when jumping, squatting, and deadlifting.

   Workshops by Pavel

	LOS ANGELES, CA Tactical Strength course (military and law enforcement only). Dec 8. paveltsatsouline@mac.com
	BAKERSFIELD, CA Tactical Strength course (military and law enforcement only). Feb 9. Aaron Nadal, homecourtsofca@sbcglobal.net
	BAKERSFIELD, CA Enter the Kettlebell! workshop. Feb 10. Aaron Nadal, homecourtsofca@sbcglobal.net
	ST. PAUL, MN RKC kettlebell instructor certification course. Apr 25-27, 2008. The course is over 50% sold out.
	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4, 2008.

   Articles for the Party, from the Party

Com. Andrea Du Cane, Senior RKC tells how to help special populations to regain control over their bodies.

Read the thought provoking article on static stretching by nation's top sports physical therapist Com. Gray Cook, RKC.

   Russian Kettlebell Invasion

TV show Human Weapon showed Marine Corps Martial Arts Program instructors train with kettlebells in Quantico.

Com. Taikei Matsushita, RKC has been featured in Ironman Japan.

SANTA MONICA, CA
Tue and Thur evening KB classes on the beach. Com. Missy Beaver,
RKC. melissa.beaver@gmail.com

LOUISVILLE, KY
Level I KB workshop. Dec 8. Com. Dave Randolph, RKC Team Leader. dave@iron-body.com

LOUISVILLE, KY
Level II KB workshop. Dec 15. Com. Dave Randolph, RKC Team Leader. dave@iron-body.com

RENO, NV
KB workshop for women. Dec 1. Com. Robert Budd, RKC II. robert@bamfitnessreno.com

CINCINNATI, OH
Beginner/intermediate KB workshop. Nov 18. Com. Tim Watson, RKC. girevoysport@yahoo.com

DUBLIN, OH
KB classes, beginner and intermediate, starting now. Com. Andrew Lyons, RKCII. lyons.rkc@gmail.com

ST. PAUL, MN
KB class starting Nov 7. Com. Joe Pavel, RKC. joe@pavelfitness.com

HUNTINGTON, NY
Long Island Kettlebell Club workout. Nov 17. Com. Christian Lombardo, RKC. christian@fortitudefitness.com

PHILADELPHIA, PA
Stage 1 KB workshop. Coms. RKC Team Leaders Jason Brown and Pamela Pamela MacElree. jason@kettlebellathletics.com

HOUSTON, TX
Introductory KB workshop. Nov 17. Coms. Jay Armstrong, RKC Team Leader and David Cogswell, RKC. jay.armstrong@specialtycontrol.com

SEATTLE, WA
Beginner and Intermediate classes starting Nov 11. Com. Tom Corrigan, RKC TL. kbfiremantom@yahoo.com

BROOKFIELD, WI (just West of Milwaukee)
KB workshop. Nov 17. Coms. RKCs BJ and Kori Bliffert. bj@impactyourfitness.com

BROOKFIELD, WI (just West of Milwaukee)
KB & BW bootcamp starting Nov 5. Coms. RKCs BJ and Kori Bliffert. bj@impactyourfitness.com

EDINBURGH, SCOTLAND
KB workshop. Nov 24. Com. Rannoch Donald, RKC. info@kettlebellsscotland.com

Comrade Pavel
www.PowerbyPavel.com

   Power by Pavel: Two Training Tips from Dikul

Comrade, in issue #7 of Power to the People Monthly I have written about the training philosophy of Valentin Dikul, a man who took himself from a broken back to a 1,014-pound deadlift. Following are two training tips from this extraordinary man.

1. Here is how you can tell whether you are overtraining. Count your heart rate in the morning, before you get out of bed. Sit up and count again. Then stand up and do it. In all three cases the difference should not exceed 10BPM. If it does, lower the intensity in the next workout.
   
   
2. If you like seated cable rows, there is a better way. Grab the V-handle and back off far enough from the stack to run the cable at an approximately 45-degree angle. Row to your stomach. Not only a great mid-back builder but a terrific drill for learning how to "root".

For the cutting edge in power training subscribe to Power to the People Monthly today!

   Workshops by Pavel

LOS ANGELES, CA
Tactical Strength course (military and law enforcement only). Dec 8.

• Tactical Mobility™ for healthy knees and efficient movement and shooting stances.
• The essential Tactical Kettlebell™ drills.
• The Naked Warrior™: one-arm pushups and pistols.
• Pullups by Pavel™, a comprehensive pullup program from recruit to operator level.
• A hands on Q&A session

Contact paveltsatsouline@mac.com directly.

	ST. PAUL, MN RKC kettlebell instructor certification course. Apr 25-27, 2008. The California cert has sold out.
	COPENHAGEN, DENMARK RKC kettlebell instructor certification course. May 2-4, 2008.

   Articles for the Party, from the Party

Com. Randy Hauer, RKC TL explains the unique role your antagonistic muscles play in making you stronger.

"Look, Ma, no hands!" Com. Joe Pavel, RKC demonstrates a unique no hands swing. If you are swinging with your arms instead of your hips or nursing an arm injury, this swing is right down your alley.

   Russian Kettlebell Invasion

USA Today has mentioned Com. Tom Corrigan, RKC TL.

Gong, a Japanese martial arts magazine, has done a feature on Com. Missy Beaver, RKC.

MARINA DEL REY, CA
Level 1 KB workshop at the Inosanto Academy of Martial Arts. Oct 20. Com. Dr. Mark Cheng, RKC II. info@inosanto.com

SAN DIEGO, CA
Revolution Fat Loss Kettlebell Seminar. Oct 6. Coms. RKC TLs Franz & Yoanna Snideman. franzsnideman@earthlink.net

MORTON, IL
KB workshop. Sep 15. Com. Steve Gould, RKC2. s44gould@aol.com

LOUISVILLE, KY
Level 1 KB workshop. Sep 29. Com. Dave Randolph, RKC Team Leader. dave@iron-body.com

ST. LOUIS, MO
Level 2 KB workshop. Sep 22. Com. Charlie Rivers, RKC2. rivers@netscape.com

COLUMBUS, OH
KB workshop. Sep 16. Com. Andy Lyons, RKC2. lyons.rkc@gmail.com

NASHVILLE, TN
Level 1 KB workshop. Oct 27. Com. David Whitley, RKC TL. irontamerdave@hotmail.com

TOKYO, JAPAN
KB workshop. Oct 7. Com. Taikei Matsushita, RKC. taikei@iea.att.ne.jp

Comrade Pavel
www.PowerbyPavel.com

Comrade, do you know how to manhandle a heavy box to the top shelf? How to lift a heavy object that is not directly in front of you? How to be strong in a tight space—without hurting your back? Watch the new DVD by Com. Tom Corrigan, RKC TL and you will.

http://www.dragondoor.com/dv044.html


   Power by Pavel: the Secret Service 300 Workout

Here is a tough workout from a US Secret Service agent. Don't try it unless you have an exceptionally conditioned back.

"As an agent who aspires to be a Secret Service Counter Assault Team Operator, I wanted to design a 20 minute intense workout which would develop the fitness level needed for the daunting CAT 10 minute snatch test. While understanding the importance of the required functional strength needed to complete this test, I wanted to design a program to test my physical and cardio endurance beyond what was necessary to successfully complete it, as well as perfecting kettlebell principles while under stress and fatigue (i.e. proper breathing, creasing the hips instead of rounding the back, tension and relaxation at the right time, etc.). What I came up with was the "Spartan Workout", which consists of the following:

• 100 snatches (5 minutes or less)
  1 minute required rest for injury prevention
• 100 double cleans (8 minutes or less)
  1 minute required rest for injury prevention
• 100 double swings (5 minutes or less)
  TOTAL REPS: 300
  TOTAL TIME: 20 MINUTES OR LESS

"The method behind the madness is simple. Many operators who perform the test show no signs of strong fatigue at the five-minute mark. It's the last five minutes that need to be addressed, specifically