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Pavel Tsatsouline's "Power by Pavel" Newsletter.
Past Editions

Issues 1-150 are no longer available.
Power by Pavel Newsletter
Issue 180, 06/24/09

Comrade, download the new issue of Hardstyle.

In this issue you will find an excerpt from Return of the Kettlebell, an interview with Com. Jon Torine, Indianapolis Colts S&C Coach and an article by Com. Gabi Katschthaler, RKC, CK-FMS about kettlebells and CK-FMS, an article by Senior RKC Com. Jeff O'Connor about kids' athletic development and kettlebells, and Com. Ward Cinnamon's kettlebell success story—how he went from 360 pounds of bodyweight to the ETK Rite of Passage.

I have learned a great deal from Com. Dan John over the several years I have known him and have become a better athlete and coach for it. I strongly encourage you to read his new book Never Let Go, available at www.DaveDraper.com, and do the same.


    Power by Pavel: Dan John's Kettlebell Squat + Swing Smoker

The following workout by Com. Dan John, RKC Team Leader has been a hit at RKC courses, military and civilian.

You will need one kettlebell, a 12kg for the ladies, a 16-24kg for the gents. Pick up the kettlebell and perform 10 goblet squats (see Return of the Kettlebell for instructions). Immediately widen your stance and hit 10 swings. Then, with no rest whatsoever, bring your stance in and do 9 squats… 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 squats and swings, 55 each, pain is good!

Don't bounce your squats, at the RKC we wait until every "victim" is motionless in the rock bottom position and only then the instructor leading the workout calls out the number. Very evil.

    Workshops by Pavel

See 280 photos from the Denmark May 2009 RKC cert: http://www.dragondoor.com/thumbs/workshops/may09


BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
Aug 14-16, 2009.
SAN DIEGO
RKC kettlebell instructor certification course.
Aug 28-30, 2009.
ST. PAUL, MN
RKC kettlebell instructor certification course.
Sep 18-20, 2009.
VENTURA, CA
Hardstyle: How to Dramatically Increase Your Bodyweight and Kettlebell Strength. Oct 24. http://hardstyleventura.com/. Contact Com. Sean Schniederjan, RKC, SchniederjanRKC@aol.com


    Articles for the Party, from the Party

How to Change the Game:
The Art of Not Tearing Your Hands

By Jordan Vezina, RKC

In March of 2008 I was preparing for my first run at the open division of the Tactical Strength Challenge (TSC). One component of the TSC is a five-minute snatch set with a 24kg kettlebell. Prior to this, I had not really done any high repetition kettlebell snatching. As many of you know, doing a lot of snatches can really tear up your hands. For a while now I've watched people tape up their hands until they look like boxers to prevent tears, or deal with current ones. Other people use gloves or other protective measures, but I prefer the sensation of the handle on my skin. In addition to this, I have small hands, and they are not naturally tough. Quite the opposite, in fact—I am renowned in some parts of the world for my small and ladylike hands. So how was I to train for TSC and the upcoming RKC in August without destroying my mitts?… Read the complete article

Get A Grip

By Jerry Babbage, CSCS, PES

Ask a local gym rat, athlete or body builder how strong they are and you usually get a response about how much they can bench press. When was the last time you ever heard them talk about grip strength? Grip strength plays a huge role in the success of many sports but yet is highly neglected in most strength and conditioning programs… Read the complete article

    Russian Kettlebell Invasion

SAN DIEGO, CA
RKC prep workshop. July 11-12. Com. Brett Jones, Master RKC. appliedstrength@gmail.com

BOULDER, CO
Com. Randy Hauer, RKC Team Leader is about to relocate to your city. For private training, seminars, and consultations e-mail rchauer@yahoo.com

ATLANTA, GA
Strength & conditioning kettlebell workshop. July 4-5. Coms. Kenneth Jay, Master RKC and Senior RKCs Coms. David Whitley and Sara Cheatham. Contact stephen.belan@gmail.com or delaine@gymcondition.com.

GAITHERSBURG, MD
Ongoing kettlebell classes, team, and private instruction with Com. Michael A. Krivka, RKC. makoncepts@gmail.com

GAITHERSBURG, MD
Women only kettlebell workshop. June 27. Com. Michael A. Krivka, RKC. makoncepts@gmail.com

MINNEAPOLIS, MN
Ongoing kettlebell classes. Com. James Neidlinger, RKC. jbuddhaneid@gmail.com

HUNTINGTON, NY
Long Island Kettlebell Club workouts. June 27. Com. Christian Lombardo, RKC2. christian@fortitudefitness.com

ALBEMARLE, NC
Beginner kettlebell workshop. July 12. Com. Betsy Collie RKC II, bcollie@nc.rr.com

DURHAM, NC
Kids' kettlebell camp. June, July, August. Rapid Results Fitness Durham, NC. Com. Betsy Collie, RKC II www.rapidresultsfitness.net

POPE/Ft. BRAGG, NC
Ongoing KB classes. Com. Sara Cheatham M.S., Senior RKC. SaraCheatham@hotmail.com

OKLAHOMA CITY, OK
Russian kettlebell basics and beyond workshop. Oct 17-18. Coms. Senior RKCs RKC's Jeff O'Connor and David Whitley. Contact Com. Dustin Rippetoe, RKC II, dustin@wayofstrength.com

NEW PARK, PA
Kettlebell + WL clinic. July 18. Com. Randy Hauer, RKC Team Leader. rchauer@yahoo.com

WEST COLUMBIA, SC
Kettlebell workshop. July 25. Com. Donnie Thompson, RKC. don.thompson@pptaccess.com

QUANTICO, VA
Intermediate kettlebell workshop. July 25. Com. Michael A. Krivka, RKC. makoncepts@gmail.com

VIRGINIA BEACH, VA
Beginner kettlebell workshop. July 25. Com. Betsy Collie RKC II, bcollie@nc.rr.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 179, 06/12/09

Comrade, my new book Return of the Kettlebell is out.

Speaks Louie Simmons of Westside Barbell Club:

"RETURN OF THE KETTLEBELL teaches just when you think you got all the answers, that's when kettlebells change all the questions. If it's fast tempo or slow tempo work, kettlebells fill the bill. Westside uses them for GPP, FLEXIBILITY, and to produce MUSCLE MASS where it is needed. Kettlebells are old as hell but there is no dust on them at Westside. Once again hail to Pavel!!!"

Order Return of the Kettlebell book

    Power by Pavel: Mastering the Second Dip in the Jerk

The second dip is very important. Weightlifting champ Alexey Medvedev got defeated by Yuri Vlasov. Medvedev was set on revenge but was getting too old to regain the heavyweight crown himself, so he decided to find a talented young athlete and coach him. He discovered Anatoly Zhabotinsky who was not even a lifter but a ball player. Medvedev sensed that even when Zhabo would gain weight he would remain extremely quick in getting under the bar. There are two reasons it is essential. The first is obvious—you don't have to lift the weight as high—but there is another. The downward movement of the athlete's body propels the iron upward like a jet thrust. You can drive this point home by performing a single kettlebell jerk in a weighted vest: you will have to watch out for your elbow hyperextending as the "rocket exhaust" of the extra mass will send the kettlebell flying.

Practice the following drill by Russian kettlebell legend Alexey Vorotintsev. Place your hands on a stationary object such as a very heavy barbell in the power rack at your head level or higher. Bend the legs and straighten out your arms simultaneously, faster and faster.

    Workshops by Pavel

Watch a video from April 2009 RKC:
http://www.dragondoor.com/wpkb45.html

BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
Aug 14-16, 2009.
SAN DIEGO
RKC kettlebell instructor certification course.
Aug 28-30, 2009.
ST. PAUL, MN
RKC kettlebell instructor certification course.
Sep 18-20, 2009.
VENTURA, CA
Hardstyle: How to Dramatically Increase Your Bodyweight and Kettlebell Strength. Oct 24. http://hardstyleventura.com/. Contact Com. Sean Schniederjan, RKC, SchniederjanRKC@aol.com


    Articles for the Party, from the Party

Progression with Presses

By Tim Anderson, RKC2

Pressing heavy just feels good. There is something about prying yourself between a large amount of weight and the ground. For many of us it is a test of strength. But also, for many of us in the kettlebell community, it is a formidable challenge. When I started pressing kettlebells, they only came in 18lb increments; now they come in 9lb increments. This can lead to quite the jump from one weight to the next. As a trainer, I understand the method of progression. But for some reason, when I fell in love with kettlebells, I frequently failed to apply that rule to my own training. A 9 lb jump on an overhead press is a pretty big step. An 18 lb increase is no longer a jump, but more of a leap of faith! … Read the complete article

The Ultimate Combo for Overall Fitness

By Michael Stehle, RKC

With two full-time jobs, running the gym, a full time gig as a High School Athletic Trainer and a family, I don't really want to spend more then 30 minutes a day training. With limited time on my hands, I look to get the most out of my training sessions.

My program of choice is clean and press/pullup ladders as outlined in Pavel's book Enter the Kettlebell! This simple program requires one Kettlebell, a pullup bar and can be performed in any setting. I've gotten my best results from this particular program. From following weighted pull up and clean and press ladders three days a week along with two to three days of Max V02 snatch protocol, designed by Kenneth Jay, Master RKC, I was able reach the following goals.

Male: 42 years, 167 lbs.

SSST: 242 snatches with 24kg
USST: 140 snatches with 32kg
First Place Overall TSC Elite division: 92 snatches in 5 minutes with 32kg, 18 pull ups with 10kgs of weight
Third Place Overall TSC Open division: 140 snatches with 24kgs in 5 minutes, 30 pull ups
1 RM weighted pull up: 116 lbs.
1 RM Kettlebell press: 88 lbs.… Read the complete article

    Russian Kettlebell Invasion

Men's Journal.

HEALDSBURG, CA
KB plus workshop. July 11. Com. Chuck Halbakken, RKC2. chuck@F2Strength.com

PEORIA, IL
KB Basics and Youth Sports Training workshop. July 11. Com. Jeff O'Connor, Senior RKC. Contact Com. Carl Sipes, RKC carlsipes@gmail.com

INDIANAPOLIS, IN
Ongoing KB classes. Com. Mike Roberts, RKC. mike@robertsontrainingsystems.com

MARLBOROUGH, NJ
Ongoing KB classes. Com. Thomas Phillips, RKC Team Leader, RKC II, CK-FMS. TPhillips@collieryouthservices.org

SANTA FE, NM
KB Plus workshop. June 13. Coms. RKC Team Leaders Franz & Yoanna Snideman. franzsnideman@earthlink.net

MEDINA, OH
Advanced KB workshop. July 11. Coms. Senior RKCs Doug Nepodal & David Whitley. classicironkb@gmail.com

TOKYO, JAPAN
KB workshop. June 28. Coms. Matsushita, RKC2 and Boris Bachman, RKC. taikei@iea.att.ne.jp

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 178, 05/20/09

Comrade, my new DVD Return of the Kettlebell is out.


    Power by Pavel: If You Don't Have Heavier Kettlebells Yet

If you have reached 5 x (1, 2, 3, 4, 5) press ladders but your budget is still too weak for heavier bells, switch to (2, 3, 5) ladders, a more efficient choice for relatively light bells. Work up to as many as 10 of these ladders for a total of 100 reps.

Then you might even switch to (2, 3, 5, 10) ladders and chase the same 100 reps. I am no fan of reps higher than five in grinds, but since you are an experienced strength athlete by now and the weights are light (for you, that is) you should be able to get away with it.

Com. Dan John, RKC Team Leader loves this type of a ladder:

"I did this for five "ladders" of 2, 3, 5, 10 with the double kettlebell press with the 24s. I can't believe:

1. How fast I got 100 reps.
2. How relatively easy it was...

Thoughts: maybe press ladders with lighter weights need these bigger "jumps," i.e. 5 up to 10. Maybe press ladders are fabulous."

Don't forget that Com. Dan can easily press a Beast, so 24s are barely 50% of his one rep max.

    Workshops by Pavel

Brazilian Jiu-Jitsu champ Com. Jeff Semonick, RKC tells another RKC success story:

"Last year, I was introduced to a strength and conditioning tool which enabled me to win gold at the 2007 Panamerican Brazilian Jiu-Jitsu tournament in Los Angeles. Soon after earning my RKC cert the following September, I was eager to test my teaching skills on my fellow teammates in preparation for the 2008 Panamerican. My fiend and fellow black belt Richard Travis who trains at Gracie Barra in Clearwater Florida was up for the task. At last year's tournament Richard lost by referee's decision. "I just ran out of gas at the end", he later told me back at the school. He said that he would like to have a better showing in 2008, having more strength and endurance throughout his matches so he could better showcase his skills.

"We began in November after I passed my certification, Richard was taught a basic swing, getup, and snatch. Swings and snatches were performed with high repetitions for explosiveness and building will power needed for those last crucial minutes in a match. Getups were timed for five minutes (the target match length) for overall total body slow strength. The plan was to make Richard independent with the techniques in 3-4 lessons, make corrections as needed afterwards, and slowly build the reps over time.

"When Richard arrived in California, he discovered that he only had to win one fight for a gold medal. The bad news, however, was that his opponent was a highly regarded 4th degree black belt with a wealth of experience. Richard, on the other hand, was making his tournament debut as a black belt, an underdog with the odds not in his favor. At the onset of the match Richard scored a beautiful takedown, this would set the momentum of what was to come. When Richard found himself in trouble, fatigue setting in gradually, he was able to "kick into fifth gear" instead of surrendering. He was able to get to his feet from a bad position, scoring another takedown and securing a close win. Later, Richard stated that the combination of swings and snatches helped resist the temptation to quit while under physical duress. "I kept wanting to quit after 25 reps, but was able to push myself to 50, 75, etc. The pain was worth it".

"Once again, kettlebell training has proven to be a perfect marriage with the grappling arts; the strength, explosiveness, stamina, and willpower that one acquires with their use are certainly worth their weight in gold!"

Richard Travis used RKC kettlebell training to prepare for his Brazilian Jiu-Jitsu Pan Am black belt championship title.
Photo courtesy Jeff Semonick, RKC

ST. PAUL, MN
RKC kettlebell instructor certification course.
June 12-14, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
Aug 14-16, 2009.
SAN DIEGO
RKC kettlebell instructor certification course.
Aug 28-30, 2009.
ST. PAUL, MN
RKC kettlebell instructor certification course.
Sep 18-20, 2009.
VENTURA, CA
Hardstyle: How to Dramatically Increase Your Bodyweight and Kettlebell Strength. Oct 24. http://hardstyleventura.com/. Contact Com. Sean Schniederjan, RKC, SchniederjanRKC@aol.com

    Articles for the Party, from the Party

2 out of 3 Beast Challenge Events Ain't Bad

by Pat "Phil" Workman

Photo courtesy Phil Workman, RKC

After 25+ years of weight training, including 10+ of competitive powerlifting, I can without reservation say, Kettlebell training has been the most beneficial type of training I have personally tried… I would start with the one-arm press, do a pullup and then a pistol. One rep each, for presses it was 24-28-32-36-40 occasionally pressing a 44kg, for pull-ups 12-16-20-24-28-32, and pistols were done with the same weight I did presses with. Within 4 weeks or so, I managed to press the Beast, but what was really shocking was how easily I did the pistol…Read the complete article

Tips for KB Pressing Power
By Mike Nelson, RKC, Z Health Master Trainer

Everyone wants to add more power to their press and they want it yesterday! Strength is a skill (where have I heard that before?) and you will need time and perfect reps, but there are a few things that can help you along your journey.

1) Head Position. Your head should be neutral at all times and make sure it does not move out like a turtle peeking out of its shell. The thoracodorsal nerve receives its fibers from the sixth, seventh, and eighth cervical nerves. If you feel around on your lower neck you will find a "bump" near the bottom, which is C7; so go down a bit and up a bit and you are in the right area. When there is additional pressure on this nerve, the body perceives it as a threat and starts to shut down some muscular function as a protective mechanism (arthrokinetic reflex). This is not what we want for a strong press! When the neck is forward, the lats can be weak, so keep your head neutral and no turtles!… Read the complete article

    Russian Kettlebell Invasion

Reuters.

More from Com. Peter Lakatos, RKC Team Leader:

"We got this official letter from the Hungarian Athletic Association. We have conducted a small seminar for the top Hungarian trainers, and they loved it so much they want more education on kettlebell."

PALO ALTO, CA
RKC prep workshop. June 21. Com. Jordan Vezina, RKC. jordan@averagetoelite.com

ATLANTA, GA
Stength & Conditioning Kettlebell Workshop. July 4-5. Coms. Kenneth Jay, MRKC, David Whitley SRKC, and Sara Cheatham, SRKC. stephen.belan@gmail.com or delaine@gymcondition.com.

BURNSVILLE, MN
KBs for Martial Artists workshop. June 6. Com. Jon Engum, Senior RKC. info@extremetraining.net

BALTIMORE, MD
Ongoing kettlebell classes and private instruction with Com. Dan Cenidoza, CSCS, RKC. bemoretraining@gmail.com

WESTWOOD, NJ
KB workshop. June 13. Com. Michael Stehle, RKC. NJ Kettlebell Workshops

SANTA FE, NM
Advanced kettlebell training with team leader Zar Hortan May 24th Dynamic Kettlebell Fitness Contact Keira Newton keiranewton@gmail.com 505-501-0180

DEVON, PA
KB workshop. Aug 1. Coms. Sara Cheatham, Senior RKC and Phil Scarito, RKC. SaraCheatham@hotmail.com

LEAGUE CITY, TX
Level 2 KB workshop. June 6. Com. Jay Armstrong, RKC Team Leader. strengthcentral@kettlebellclub.com

OLYMPIA, WA
Beginner KB workshop. May 30. Com. Tom Corrigan, RKC Team Leader. kbfiremantom@yahoo.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 177, 05/06/09

Comrade, listen to the podcast by Com. Gray Cook, RKC about the "correct" way of performing the Turkish Get-Up:
http://www.dragondoor.com/audio/dvs017.mp3

The next best thing to taking the CK-FMS instructor course by Coms. Gray Cook, RKC and Brett Jones, Master RKC is the DVD set of the course, a whole day of groundbreaking assessments and corrective exercises. This home study course is a must for strength and health professionals and serious athletes.

Get your copy of the CK-FMS 15-DVD set,
put it to use, and be resilient.

    Power by Pavel: Cook on Squats and Deadlifts

Com. Gray Cook, RKC speaks out:

"In a nutshell I think of the deadlift as the most natural lift for the human body. Squatting can be used both as a mobility move (crouching to avoid being seen) or stability move (pushing a car). Squatting is hard on the joints and not as natural. There is so much going on that mistakes can grow exponentially. Deadlifting on the other hand is natural and puts little stress on the joints. Less moving segments means less potential to screw up!

"I always say - have someone move a big pile of big rocks and you will see nature pick the best lift - they will not squat to the rocks they will bend to the rocks - deadlift will always win when hard labor is involved....

"Lastly - we are a quad dominant culture with many field and court sports to develop the thighs while the gleuts seem to disappear - distance running is the absolute quickest way to see the gleuts go...

"I recommend - a 3 - 1 or 4 - 1 ratio of deadlift to squat work volume... for most of my athletes.

"The moral of the story - "If you don't have a squat - get it back - but don't insult it with too much lifting. Train your deadlift and maintain your squat and age will greet you slowly and with a smile - squat too much and "father time" will accelerate your mistakes".

Read more:
http://www.graycook.com/SITE/publications/downloads/deadlifting.pdf

    Workshops by Pavel

Sam Stewart, SSgt, USAF, RKC at the April 2009 RKC course.

Pavel,

I just attended the 17-19 April RKC 1 Certification in St. Paul and just wanted to thank you personally for the quality of instruction I received. I had no idea that the training was going to be that in depth and thorough. Just after we finished the Grad Workout one of my assistant team leaders and I were discussing pressing the 48k. While we were talking about the Beast I decided I would give pressing it a try. So I walked over to one the 48's that was in the gym, cleaned and then pressed it. I have been trying for months to press the Beast and was never even able to budge it out of the racked position, but after the RKC training it felt like I was pressing a 16k. I made greater strength gains in one weekend than I had made over the previous 4 months of training. The day after I got back home I tried out some of the body hardening and pressurization techniques to a couple of the guys I train with. One of them pressed a 40k and the other who is also and RKC pressed the Beast. Both were personal bests for them. I also can press the Beast for reps now. So again, Thanks. I will be coming to the RKC II as soon as I can.

Sam Stewart, SSgt, USAF
17AS DOV

COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
FLORENCE, ITALY
Beyond Bodybuilding seminar (taught in English). May 23-24.
http://www.olympian.it/seminario_23052009.cfm
ST. PAUL, MN
RKC kettlebell instructor certification course.
June 12-14, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
Aug 14-16, 2009.
SAN DIEGO
RKC kettlebell instructor certification course.
Aug 28-30, 2009.
ST. PAUL, MN
RKC kettlebell instructor certification course.
Sep 18-20, 2009.
VENTURA, CA
Hardstyle: How to Dramatically Increase Your Bodyweight and Kettlebell Strength. Oct 24. http://hardstyleventura.com/. Contact Com. Sean Schniederjan, RKC, SchniederjanRKC@aol.com

    Articles for the Party, from the Party

Programming for the Deadlift
By Brett Jones, Master RKC, CSCS

One of the most frequent questions asked on training forums is how to structure a routine. Sets, reps, volume and intensity form a daunting obstacle when your success is on the line. In this article I will seek to provide you with several programming options for the deadlift. These routines will be, in general, applicable to other lifts but volume between upper and lower body routines will be different ... Read the complete article

6-Week Shoulder Shock Ladder and Swing Volume Plan

by Jay Armstrong, RKC TL

A few months ago I put my students through a 6-week program. This program focuses specifically on the military press and swing volume. Each of the students that went through the program showed significant improvement. Of course, the press portion is taken straight from your Beyond Bodybuilding plan. This plan incorporates ladders along with the "waviness" training principle to train military presses and ramp up the swing volume over a 6-week period. This plan assumes the athlete is training 3 days per week... Read the complete article

    Russian Kettlebell Invasion

Com. Brad Nelson, Senior RKC was featured in St. Paul Pioneer Press.

LA JOLLA, CA
RKC prep course. Four Saturday mornings. Coms. RKC Team Leaders Franz, & Yoana Snideman. franzsnideman@earthlink.net

SAN DIEGO, CA
KB Plus seminar. May 30-31. Coms. RKC Team Leaders Josh Henkin, Franz Snideman, Yoana Snideman. franzsnideman@earthlink.net

MIDDLETOWN, DE
Hard Style, High Density KB workshop. June 21. Coms. Dr. Mark Cheng, RKC Team Leader & Dr. Courtney Cheng, RKC II. kettlebells.losangeles@yahoo.com

ST. PAUL, MN
Free KB class. May 11. Com. Joe Pavel, RKC II. clajdapavel@msn.com

RIDGEWOOD, NJ
Pullups and Pistols for Everyone workshop. May 31. Com. Steve Freides, RKC II, steve@kbnj.com

YORK, PA
KB for Olympic lifters workshop. May 30. Com. Mike Krivka, RKC. makoncepts@gmail.com

QUANTICO, VA
KB 102 workshop. May 30. Com. Mike Krivka, RKC. makoncepts@gmail.com

SEATTLE, WA
Advanced KB Techniques workshop. May 9th 1-4pm, The Goddess Kettlebell workshop. May 9th 9-noon. Com. Andrea Du Cane, Master RKC. Contact Com. Andrea U-Shi Chang RKC, CK-FMS, andrea@kettlebility.com

BUDAPEST, HUNGARY
RKCs only conference featuring presentations by:
- Dr. Andras Erbszt - most well know spine specialist in Hungary on RKC and the back health
- Ferenc Csiky, RKC - self-myofascial and trigger massage
- Miklos Zrinyi, RKC - head master of the Hungarian kickboxing team
- Peter Toncs, RKC - head coach of the national judo team
- Adam Toth, RKC - strength coach of Vasas waterpolo team, the best club in the world
- Tamas Varadi, RKC - RKC for SWAT units
May 16. Contact Com. Peter Lakatos, RKC Team Leader, lakatospeter@kettlebell.hu

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 176, 04/29/09

Comrade, download our new catalogue.

Congratulations to Com. Donna Hughes, RKC and her coach Com. Michael Reams! Com. Donna won silver at Weightlifting Masters' Nationals in her fourth meet.

We now have Google mapping available for all our RKC certified kettlebell instructors. This means that you can now much more easily locate an RKC instructor near you by bringing up a map of the area you are interested in. Visit our RKC instructor page today and check it out!



RKC Certified Kettlebell Instructor Directory

    Power by Pavel: How not to Get Out of Kettlebell Shape on the Road

The following anywhere, anytime drills will help.

HANDSTAND. To align your shoulders close to the kettlebell lockout position behind the neck push with your hands towards the wall to push your body away from it. Look at the horizon or the crack between the floor and the wall rather than down between your hands. Keep your abs and glutes tight, your elbows locked, squeeze your thighs together, and let the shoulders sink into the sockets. Hold for time and don't forget to breathe.

JUMP SQUAT. Clasp your hands behind your head. Drop to parallel while keeping your heels down and your back flat and jump straight up. Land on your toes, quickly roll back on your heels while keeping your back flat, drop into a parallel squat, and instantly spring back up. It is a popular drill among Russian GS athletes and Kyokushin karate black belts must be able to knock off 100 reps. Ease into this one.

JUMP GOOD MORNING. This one is a travel favorite of Suren Bogdasarov, the coach of weightlifting legend Yuri Vlasov. Rapidly hinge at the hip until your straight back is parallel to the deck and jump. Bend your knees just a little and keep your hands clasped behind your neck.

WRING OUT A WET TOWEL. The idea is to strengthen your grip and forearms.

DIVE BOMBER PUSHUP. This drill looks like a cat climbing under a fence. Keep your elbows in at all times to protect your shoulders.

Would you like to learn how to do a strict one-arm dive bomber pushup? The Naked Warrior DVD will teach you how.

    Workshops by Pavel

Powerlifter, strength coach, and author Com. Mike Robertson writes, "This past weekend, I had the privilege of attending the Russian Kettlebell Certification…" Read Com. Mike's complete review of the RKC cert on his site, http://robertsontrainingsystems.com/newsletter/April+22nd%2C+2009/

Comrade, note that we have added two new certs, San Diego in August and St. Paul in September.

COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
FLORENCE, ITALY
Beyond Bodybuilding seminar (taught in English). May 23-24.
http://www.olympian.it/seminario_23052009.cfm
ST. PAUL, MN
RKC kettlebell instructor certification course.
June 12-14, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
Aug 14-16, 2009.
SAN DIEGO
RKC kettlebell instructor certification course.
Aug 28-30, 2009.
ST. PAUL, MN
RKC kettlebell instructor certification course.
Sep 18-20, 2009.
VENTURA, CA
Hardstyle: How to Dramatically Increase Your Bodyweight and Kettlebell Strength. Oct 24. http://hardstyleventura.com/. Contact Com. Sean Schniederjan, RKC, SchniederjanRKC@aol.com

    Articles for the Party, from the Party

My WTH Story

by Jason Marshall, RKC, CK-FMS (in training)

The thing I like most about training with kettlebells and the Hard Style methods taught by the RKC are all the residual effects that magically begin to appear, also known as WTH (What The Hell) effects. The crazy thing about my most recent WTH effect is that I didn't do anything out of the ordinary in my training. I stuck to the basics taught to me at my Level I RKC certification and stayed consistent, methodical and purposeful.

My WTH effect came on a day while I was in my training facility and was planning on a normal day of the basics. Cleans and Presses and maybe some Swings. Pretty much the ROP (Right Of Passage) program from ETK ( Enter The Kettlebell!). Pavel's ETK, is by far the best book for those just starting out with kettlebell training. The ROP will teach you so much about your physical abilities and will transform you into the hardened warrior it promises to.

So the day was planned to be normal, but the tractor tires I have sitting in my gym were out of place (we use them for flipping, box jumping and sledge work). They were stacked one on top of the other against the wall and in the center of the room. When I asked what was going on, I was told another class was trying box jumps. My testosterone got the best of me and I just HAD to give this a try. I gave myself a good 3-step run up to the tires. With very little effort my body was propelled far above the height of the tires – approximately 48 inches. I thought I would try a little bit higher so we stacked another tire on and again, with little effort, I made it on top of Tire Mountain – this one was about 57 inches. We increased the height twice more and I jumped to a final height of 61 inches, which is 5 feet, 1 inch. I'm 5'9" and weighed 194 pounds the day I tried this. All I can do is tell you what I did to achieve this feat… Read the complete article

Kettlebells and Pregnancy

By Yoana Snideman, RKC TL

The greatest Journey of my life….. and It has just started!

Are you pregnant? Or thinking of getting pregnant?
Are you a trainer and is your client pregnant…. Now what?

I have been in the health and fitness industry my whole life and being fit and looking good has been necessary to keep my career moving forward. Who wants to train with a fat and unfit girl? When I found out that I was pregnant I was so happy yet nervous at the same time. Is my body going to be able to handle this? Could I workout? Should I? If I could, what type of exercises could I safely perform? How about the health of my baby?… Read the complete article

Huge in a Hurry

By Chad Waterbury

If you've been training for more than five years, I'll bet you've learned a lot. In fact, I'm sure you look back and think, "Damn, I wish I knew then what I know now." You'd be stronger, bigger, leaner and probably much closer to your ultimate performance goals. Hindsight is 20/20.

Well, I'm no exception. I've made my fair share of mistakes over the last 13 years of training. So I'm here to help you avoid getting trapped in the quicksand that slowed me down. Einstein said to make everything as simple as possible, so I've narrowed down the key size- and strength-training principles to five points. These points are based on recruiting the maximum number of muscle fibers with every repetition, and they form the foundation of my new book, Huge in a Hurry Read the complete article

    Russian Kettlebell Invasion

Another European RKC invasion update from Com. Peter Lakatos, RKC Team Leader:

"As you know, we are working for some time with the Commando units in Hungary. Today, we made great progress with them. We sponsor them – they have got 12 pieces from us, as gift for the units in Afghanistan – and they were also testing RKC system in the last 6 months.

"I am happy to inform you, from now they are officially using RKC in the Army, they will send and official – stamped, signed etc – letter of recommendation."



Photos from the 34th commando regiment courtesy www.kettlebell.hu

MIDDLETOWN, CT
KB Warrior workshop for fighters, military, and law enforcement. June 20. Com. Dr. Mark Cheng, RKC Team Leader. kettlebells.losangeles@yahoo.com

ATLANTA, GA
2 Day KB Strength & Conditioning workshop. July 4-5. Coms. Kenneth Jay, Master RKC & David Whitley, Senior RKC. Participants receive FREE or discounted DVD's from the Dane of Pain and the Iron Tamer. irontamerdave@hotmail.com

GAITHERSBURG, MD
KB Combatives workshop (for MMA/Mil/LEO). May 2. Com. Mike Krivka, RKC. makoncepts@gmail.com

COTTAGE GROVE, MN
KB Cardio Express class. Wednesday nights Apr 29-June 3. Com. Joe Pavel, RKC2. joe@pavelfitness.com

PHILADELPHIA, PA
KB for high performance tennis workshop. May 3. Com. Andrey Patenko, RKC2. patenko1@yandex.ru

QUANTICO, VA
KB 101 workshop. May 16. Com. Mike Krivka, RKC. makoncepts@gmail.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 175, 04/14/09

Congratulations to Com. Theresa Dehning, a taekwondo and kettlebell student of Com. Jon Engum, Senior RKC, on winning two gold medals at the TKD US Open in Vegas! She used Com. KJ's VO2max program to prepare.

Comrade, the long awaited book by Master RKC Com. Kenneth Jay, Viking Warrior Conditioning: The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training, is finally here.

Based on painstaking, original research on subjects ranging from untrained folks to members of the Danish Olympic team, Viking Warrior Conditioning is a foolproof blueprint for achieving Olympian conditioning in record time—while simultaneously improving one's body composition dramatically. Master RKC, Kenneth Jay, the warrior sage equally at ease with a heavy kettlebell and with a force plate, shows you the way.

Order your copy of Viking Warrior Conditioning today
and become a better man or woman

Cancer survivor and strength expert Com. Alwyn Cosgrove is raising money for the Leukemia and Lymphoma Society. This organization receives all the proceeds from the sales of Lift Strong, a CD with 800 pages of training articles by well-known authors.

www.liftstrong.com

    Power by Pavel: The Viking Push Press for Viking Muscles

The push press is an excellent quad and triceps builder and a great shortcut to jerk mastery. Traditionally, you would take a knee dip with a kettlebell on your chest, then quickly kick it up with your legs and punch it up with your arm. I find the variation developed by our Master RKC instructor Kenneth Jay more effective, while being safer and easier to learn.

A beginner runs into two problems with the traditional push press. First is the timing of the knee dip and the leg drive. Second is the tendency to lose the abdominal tightness essential for back health. It is easy to let your upper body collapse, which would up your numbers but could also do a number on your spine.

The "Viking push press" solves both problems with brilliant simplicity. Instead of resting between the reps with the kettlebell on the chest, the Dane of Pain pauses in the lockout. He lets the kettlebell fall to the chest, dips his knees, and immediately rebounds into the push press. Starting from the top encourages the abdominal brace and naturally sets up the proper leg rhythm. The girevik will no longer have the tendency to dip too deep or to hesitate on the bottom because the movement will feel as natural as a jump.

    Workshops by Pavel

Comrade, watch interviews with several RKC students:
http://www.youtube.com/watch?v=aIM-4WrtuJg

COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
FLORENCE, ITALY
Beyond Bodybuilding seminar (taught in English). May 23-24.
http://www.olympian.it/seminario_23052009.cfm
ST. PAUL, MN
RKC kettlebell instructor certification course.
June 12-14, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
Aug 14-16, 2009.
VENTURA, CA
Hardstyle: How to Dramatically Increase Your Bodyweight and Kettlebell Strength. Oct 24. http://hardstyleventura.com/. Contact Com. Sean Schniederjan, RKC, SchniederjanRKC@aol.com

    Articles for the Party, from the Party

Why training barefoot is beneficial

By Sara Cheatham M.S., Sr RKC

Proprioception can be thought of as the brain's ability to know where the body is in space and time without keeping constant conscious awareness of it and the world around it. This constant feedback and feed forward system is possible because of the influence of mechanoreceptors and nociceptors housed throughout the body, with highest concentration in joint abundant areas such as the feet, hands, and spine. Proprioception is for an individual what an actor wearing a motion sensory suit is to generating 3-D computer images for a movie; it provides a map of the individual's body.

Proprioception is a survival based concept that can be enhanced or inhibited by shoes and training surface. Because the feet have large numbers of receptors, they significantly influence proprioception. When stiff, thick-soled, highly cushioned, tightly laced shoes are worn, even for a short period of time, the proprioceptive map becomes blurred making the individual vulnerable and unstable. Footwear is a highly underestimated in its influence upon pain and injury… Read the complete article

Using Kettlebells To Attack Stubborn Fat

by Al-Sabah Suleiman RKC (Al-Uk from the DD forum)

One of the most common questions on the Dragondoor forum (this is probably true on all fitness forums) is something along the lines of "Any tips to help me lose some weight" or "How can I get rid of this gut?" Usually the answer is "eat less, move more" or "push-aways". The fact is that a sensible training program (e.g. ETK ROP or Program Minimum) and diet (sufficient protein and essential fatty acids, 10-20% calorie deficit) will work so as long as you stick to it. What I want to cover in this article is how to use kettlebell training to lose the "last few pounds' that often appear immune to training and diet despite the trainee's best intentions… Read the complete article

Clean up Your Kettlebell Clean in 5 minutes or Less

By Terrence Thomas, RKC

When teaching beginners, there are 3 technical aspects of the clean that must be considered… Read the complete article

    Russian Kettlebell Invasion

Washington Times

LA Times.

San Francisco Chronicle.

Read the results of the Apr 4 International Tactical Strength Challenge.

LA JOLLA, CA
RKC Team Leaders Coms. Franz & Yonna Snideman have moved Revolution Fitness to a new bigger facility. franzsnideman@earthlink.net

BEVERLY HILLS, CA
Senior RKC Com. Doug Nepodal is now offering private KB training in Beverly Hills. classicironkb@gmail.com

NEWPORT BEACH, CA
KB basics/RKC prep workshop. Apr 18. Coms. Mark Reifkind, Master RKC & Jordan Vezina, RKC. jordan@averagetoelite.com

NEWPORT BEACH, CA
Advanced KB/RKC2 prep workshop. Apr 19. Coms. Mark Reifkind, Master RKC & Jordan Vezina, RKC. jordan@averagetoelite.com

SANTA MONICA, CA
Sunday morning KB classes. Com. Dr. Mark Cheng, RKC Team Leader. kettlebells.losangeles@yahoo.com

TWENTY NINE PALMS, CA
RKC prep workshop. May 2. Com. Paul Daniels, RKC Team Leader. pad@thebodywarehouse.com

RIDGEWOOD, NJ
KB Military Press and Snatch workshop. Apr 26. Com. Steve Freides, RKC 2, steve@kbnj.com

HUNTINGTON, NY
Long Island Kettlebell Club workouts. Apr 18 and 25. Com. Christian Lombardo, RKC2. christian@fortitudefitness.com

BRYN MAWR, PA
Fundamentals of KB exercise workshop. May 3. Com. Gary Berenbroick, RKC. gary@kettlebells4u.com

VIRGINA BEACH, VA
Grand opening of a kettlebell studio. Apr 18. Com. Karen Smith, RKC, karenskettlebells@yahoo.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 174, 03/31/09

Comrade, watch a short film we shot at the recent San Jose cert:

http://www.youtube.com/watch?v=59q8GA1Fy_g

Why should you take the RKC kettlebell instructor course?

Com. Sergio Aparicio, RKC has a reason: "I am in awe! I just came back from RKC San Jose and… went to my local gym... My bench press went from 265 to 295, squat from 315 to 365… What the hell???"

Speaks Com. Michael Prosser, RKC:

"I am a police officer in Southern California. I am a patrol officer. I am a Field Training Officer. I am a Sniper on the department's Special Weapons And Tactics team. That means that I am on call 24/7 to respond to emergency situations that a regular patrol officer is not trained or equipped to handle. I can be woken in the middle of the night or called away from my kid's birthday party to accomplish my mission.

"I know what the bolt of a Colt Commando rifle sounds like as it slams home and chambers a live round. I have watched as my heartbeat made the crosshairs of a .308 caliber sniper rifle dance across a suspect's face. I have fired that rifle from an orbiting police helicopter. I have ridden to a target location on the running boards of an armored HUMVEE or in the armored turret providing cover for team mates as they approached a breach point on a search warrant. I have felt the huge sense of satisfaction as I pulled a rape victim's drivers license from the bad guy's pocket, knowing we had caught the right guy.

"I have smelled the rare odor of helicopter exhaust mixed with humid South Pacific air as I waited to board with the rest of my platoon. That particular aircraft was known for crashing back then. I have been pelted in the face by desert sand driven by rotor wash. I have seen the most amazing sunset from the deck of a ship in the Indian Ocean after a storm on my way to the Persian Gulf. I have heard the crack of AK-47 bullets as they passed over my head and the crump of 61mm mortar rounds exploding in the sand five yards away. There is more...but you get my point.

"The RKC has been the single hardest physical challenge I have faced in my life. That includes USMC Bootcamp, School of Infantry, Police academy training, and S.W.A.T. school. I live in a warrior culture composed predominantly of men. Alpha Wolves. Each of us in another setting would be the single dominant wolf of our pack. But we are all in the same pack… Power to you!"

Find out what it takes to be an RKC

   Power by Pavel: How to Keep Your Hands Together During the RKC

Explains Com. Jordan Vezina, RKC:

"If you adapt your technique to keep the handle from rotating through your palm and to keep it from rolling over your calluses (combined with proper callus maintenance) 9 out of 10 times you will not rip your hands. People with beefy smaller hands will have more trouble. That being said, even with the best technique your hands will still dry out, crack, and rip during three days of kettlebell drills. However, if you perform proper maintenance of your hands during breaks you will dramatically lengthen the life of your hands. The following drill along with the drop and catch technique are why I did not sustain a single hand tear during the RKC. During every break I did the following:

1. Wash off my hands with my water bottle.
2. Pat and blow my hands dry.
3. Apply a small amount of corn husker's lotion. Just enough to re-hydrate the skin.
4. Blow hands dry again.
5. Re-apply chalk.

"That's it. I got this whole process down to a minute or two. I probably did it every half hour or hour, so don't think you can do it a couple times a day and skate. I also had my stone file out on the field with me and knocked down my calluses when I could before each prep."

   Workshops by Pavel

ST. PAUL, MN
RKC kettlebell instructor certification course. Apr 17-19, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
FLORENCE, ITALY
Beyond Bodybuilding seminar (taught in English). May 23-24.
http://www.olympian.it/seminario_23052009.cfm
ST. PAUL, MN
RKC kettlebell instructor certification course.
June 12-14, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
Aug 14-16, 2009.

   Articles for the Party, from the Party

Scenes from a Weight room
[In the not too distant future]

By Will Williams, Senior RKC

On a day unlike any other, I got out of the rack at 0300. Yes, 0300 Pacific time, 0600 East Coast time. The hard work I began to crank out this day would carry over into the revelation detailed in this piece. Since getting sliced open for hernia surgery six days prior, I had grown bored passing the time watching reruns of my beloved X-Files, doing tedious but all-important housework, and copious web posting. Awake at 0300, by 0600 I had nothing to do. So I tripped to Starbucks, for my one AM coffee, and when I got back, in mid-keystroke, the phone rang. … Read the complete article

A lot has been rolling around my head lately…

By Dan John, RKC Team Leader

A lot has been rolling around my head lately. I am coming off a fairly successful year as an athlete and I think that using this "head" of mine is part of the reason my body responded so well. I talked with Pavel after winning the National Discus Championships (50-54) and by the time we talked again, I won the big Pleasanton Highland Games (50+).

Here is the thing: I'm 51 and learning more about sport than at any time in my career! I have adapted, stole, developed, forgotten and experimented with every great idea in lifting history and I was asked to share some insights. If you don't mind, just let me spill out some thoughts quickly… Read the complete article

Dr. Cooper Meets the USSS Snatch Test

By Stefan Madsen, RKC II

In June of last year I passed the RKC II, and am very proud of it. Great information was presented by the different senior RKC's. Kenneth Jay (the Dane of pain) made a great presentation on VO2-max-training, which was made from tests he had conducted at the University of Copenhagen. Go to the RKC II and learn it, it has all my recommendations.

I wrote this article because I have had some experience with "cardio"-training in the Danish army. As an ex-Sergeant First Class, I have used the Coopers' running test on several victims, and based on their results trained them to be better runners. This is not about running, but about KB's. But as Kenneth pointed out at the RKC II, and stated be presenting results from his study, there is an equal transfer on the VO2- max tests when comparing max-bicycle test with max-KB snatches. And having seen several live tests comparing cycling and running, I know these tests present roughly the same result in VO2-max. Runners do better on the running test because they train specifically for running, but perform close enough on the bike. In my mind it is obvious the same correlation exist, between running to the max and KB snatching… Read the complete article

   Russian Kettlebell Invasion

MILO.

Ironman Japan interviewed Com. David Whitley, Senior RKC and covered his Tokyo workshop.

COP, Hungarian police magazine. Com. Peter Lakatos, RKC Team Leader reports:

"We had a two-page article in the official weekly magazine of the Hungarian Police, called COP. The article is about LE SWAT units and it says the best units are already using Kettlebells and the RKC method to train. Also it says, they have not been running for several months and did swings and snatches instead—and they physical test was better than it was before."

ACROSS THE US, IN CANADA, DENMARK, AND UK
International Tactical Strength Challenge. Apr 4. The TSC is a competition consisting of three events, a three-attempt powerlifting deadlift, pullups for max reps, and kettlebell snatches for max reps in a 5:00 time period. Go to http://www.tacticalstrengthchallenge.com/apr_04_2009.html for a list locations.

MODESTO, CA
Kettlebell Warrior workshop: Kettlebell Training for Fighters, Martial Artists, & Tactical Personnel. Apr 26. Coms. Dr. Mark Cheng, RKC TL & Chuck Halbakken, RKC II. chuckh@mac.com

SAN FRANCISCO, CA
KB workshop. Apr 4. Com. Cecilia Tom, RKC. bodhipea@gmail.com

SAN FRANCISCO, CA
KB workshop, Apr 26, Com. Patrick Jernigan, RKC. patrick@nobleironfitness.com

CHARLOTTE HALL, MD
Kettlebell Kombatives workshop (for MMA/Mil/LE). Apr18. Michael Krivka, RKC makoncepts@gmail.com

GAITHERSBURG, MD
Women only KB workshop. Apr26. Com. Michael Krivka, RKC. makoncepts@gmail.com

MARLBORO, NJ
Ongoing KB classes. Com. Thomas Phillips, RKC Team Leader. TPhillips@collieryouthservices.org

HUNTINGTON, NY
Long Island Kettlebell Club workout. Apr 11. Com. Christian Lombardo, RKC2. christian@fortitudefitness.com

MEDINA, OH
Advanced KB workshop. Apr 4. Com. Doug Nepodal, Senior RKC. classicironkb@gmail.com

CONSHOHOCKEN, PA
Kettlebell Training for Bodyworkers workshop. Apr 17. Gary Berenbroick, RKC. gary@kettlebells4u.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 173, 03/12/09

Comrade, there is nothing wrong with looking strong, as long as you are as strong as you look. Power to the People Deadlift Team Captain Com. Thomas Phillips, RKC TL reports:


Photos courtesy Thomas Phillips, RKC TL

In the late winter of 2008 Brett, Pavel, and I began to talk about the next PTP team event. We decided on the AAU World's in Hampton, VA on November 8-9, 2009. I had been lifting in the 198-pound division with continued success and was looking forward to laying it all out come November 8, however, I didn't realize how much would change between then and now...

It all started in late April when my wife Jody began to express interest in doing a figure show. I had promised if she ever decided to compete I would do everything along with her and enter the natural bodybuilding show at the event. I began to diet, hoping to motivate her and apparently it worked because within about a month she made up her mind to do it! We set the date for October 25. We were now both dieting and preparing for the show, but I kept my powerlifting template the same (with a few extra exercises thrown in for more muscular balance). Jody trained along with me, but she did almost exclusively specialized kettlebell work (I will be doing an article on her training in the near future).

Within 24 weeks I took off almost 30 lbs. and in about 20 weeks Jody took off 14 pounds from her already lean physique. Taking the weight off slowly was important for me as I didn't want either of us to lose too much strength and boy, did it work! We entered the competition on the October 25; I took 2nd place in the 101 division and 3rd in Novice. Jody took 2nd in Novice and 3rd in the Open. Not bad for our first shows ever!

After the show Jody approached me and expressed interest in doing the Yorton Cup down in Washington, D.C. on November 15. This is the "World Series" of shows for the OCB. Excited by her enthusiasm, I decided right away to do it despite knowing I had to lift at the AAU World's for the PTTP team the week before! This meant I will have done 2 bodybuilding shows and a full powerlifting meet within 20 days of each other while also balancing my full time job as a special education teacher, owning my own training studio where I do 53 forty-five minute appointments per week, being a father of 2 awesome children, and needing to practice both my posing and my lifts while also doing all the other preparation of cooking, tanning, extra cardio, you name it… Nevertheless, I have had many great influences in my life who taught me to FIND A WAY instead of an excuse. I was confident I could do it and was more than up for the challenge.

I woke up on the morning of November 7th ready to make the 6 hour drive down to Hampton, VA after training my early morning clients. Before I left I weighed 171.4 and I was determined to lift in the 165 lb. weight class. I got in the car wearing 5 jackets and a winter hat, put the heat on BLAST, and began to drive. 6 hours later I checked into the hotel, took a quick shower, and weighed in at 165.0 on the money. In less than 7 hours I took nearly 7 pounds of water out of my body. I quickly replaced all those fluids that afternoon and into the night. The next morning I was back up to 171 and ready to lift.

When I entered the brand new Sportsplex I had a quick chat with teammates Ellen Stein and Marcy Stein (no relation). We were all focused on what needed to get done that day. When it was all said and done, here is how we finished:

Thomas Phillips
(Full powerlifting meet in the 165 lb. RAW Lifetime Open division)
9 for 9
SQ: 374, 407, 430
BP: 264, 276, 281.5
DL: 474, 501, 512.5
Total: 1224 lbs. (Total Ranked #16 amongst all federations on www.powerliftingwatch.com lifter rankings for 165 lb. RAW lifters in 2008)

My goal going into the meet was to be smart knowing I had a bodybuilding show one week away and knowing I did not do any type of taper in my training before this event. I kept all my attempts "conservatively light" but challenging. I wanted to go 9 for 9 and feel like I left a bit in the tank as to not completely fry my CNS going into the week before the show. I felt like I successfully did that as I was hardly sore after the meet. Usually I am recovering for a week! My 1224 total was good enough for 34 lbs. over raw Master class and about 70 lbs. short of raw Elite. I was more than happy with my performance and very happy I had made the trip. More than anything, I was thrilled to be able to support the team as I had promised many months earlier despite all the adversity.

The rest of the Power to the People Team members put up great numbers:

Ellen Stein
(Full powerlifting meet in the 132 lb. single-ply Masters 55-59 division)
Best SQ: 347 lbs
Best BP: 165 lbs
Best DL: 375 lbs
Total: 882 lbs (Total Ranked #7 amongst all federations on www.powerliftingwatch.com lifter rankings for 132 lb. single-ply lifters in 2008)


Photo courtesy Ellen Stein, RKC

Marcy Stein
(Push-pull meet in the 132 lb. RAW Masters 40-44 division):
Best BP: 132 lbs
Best DL: 259 lbs (Marcy is currently ranked #12 amongst all federations on www.powerliftingwatch.com lifter rankings for 132 lb. RAW lifters in 2008; but opted to not do a full meet due to a trip to Russia the week before.)

Marcy speaks: "I am fortunate to train with Ellen Stein. We start each training cycle talking about the numbers we would like to achieve. But more important than the weight itself, we focus on form. As my form has improved, so has the weight I can carry. My biggest challenge has been my hip flexors and through hard training and consistency I have made improvements. Kettlebells have made a huge difference in my overall strength by targeting the individual area that requires the most attention for me which is my hips. Many of the kettlebell moves mimic the squat and deadlift. This, again, is all part of developing the proper mechanics that are the requirement for athletes of any sport."

Sabre Schnitzer
(Full powerlifting meet in the 220 lb. RAW open division)
Best SQ: 573 lbs
Best BP: 458 lbs
Best DL: 601 lbs
Total: 1615 lbs (Total Ranked #2 amongst all federations on www.powerliftingwatch.com lifter rankings for 220 lb. RAW lifters in 2008)

Overall it was an incredible experience with tight but fair judging with great equipment in a beautiful facility run by terrific people. If you are interested in competing on the PTTP team this year please shoot me an e-mail at tphillips@collierservices.com and be part of a great experience!

Thomas Phillips, RKC TL
www.ThomasPhillipsFitness.com
www.FitforLifeMArlboro.com

Here is the latest review of my book Power to the People!:

Do exactly what it says and you will get major results Rated 10 out of 10

I have been on [Power to the People!] for almost a year and a half and the gains have not stopped coming. The book delivers everything it promises. I am 16 years old, 157 pounds, and yesterday deadlifted 430 pounds [having started with 225x5]. My body is lean and ripped. I don't practice arm wrestling, but using tension techniques I have learned I beat adults much larger than me who also lift weights. Do yourself a favor and buy this book, and DO EXACTLY WHAT IT TELLS YOU. Pavel… will show you how to get strong and do it fast.
—Philip M., Virginia


Get your copy of Power to the People!


   Power by Pavel: Deadlifting and Squatting on the Same Day

A great tip from North American Strongman Champion Com. Jeff O'Connor, Senior RKC:

"One protocol that I've always felt good with is to do them both on the same day but alternate focus and use the "non-focused" movement as a single leg movement prep exercise. For example, on the DL day I would do pistols first, fairly easy. The next time in the rotation I would do single leg DLs as practice and then squat heavier. As long as I treat the first movement as practice, I seem to make good progress. It's only when my ego jumps out to the front and I try to go heavy on both that I seem to stall."

   Workshops by Pavel

ST. PAUL, MN
RKC kettlebell instructor certification course. Apr 17-19, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
FLORENCE, ITALY
Beyond Bodybuilding seminar (taught in English). May 23-24.
http://www.olympian.it/seminario_23052009.cfm
ST. PAUL, MN
RKC kettlebell instructor certification course.
June 12-14, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
Aug 14-16, 2009.

   Articles for the Party, from the Party

The Heavy-Light-Medium System for Strength and Power

By C.S. Sloan

For many years now, I've felt that the best all-around system of training is the heavy/light/medium system. It's great for beginning strength athletes since it teaches them how to properly regulate intensity and volume (and how to handle 3 full-body workouts in a training week). It's also great for anyone interested in not just developing strength and power, but also developing the muscle mass to go along with it. Add in the fact that it's capable of getting lifters in great condition, and I think it's hard to argue against its effectiveness… Read the complete article

Four Kettlebell Moves for a Bigger Powerlifting Total

By Mike Robertson

Powerlifters are a resourceful group; we'll do damn near anything to add pounds to our lifts and grow our total. Go to any powerlifting gym today and you'll likely see lifters using bands, chains, dragging sleds, and other various tools to help them move progressively bigger iron!

Unfortunately, too many people view Kettlebells solely as a conditioning tool. In fact, the following moves can help you get stronger, improve mobility, and take your powerlifting total to the next level… Read the complete article

   Russian Kettlebell Invasion

US Weekly has listed a kettlebell DVD by Com. Missy Beaver, RKC among the six "Best Workout DVDs".

Flex Germany.

MONTGOMERY, AL
KB workshop. Apr 18. Com. David Whitley, Senior RKC. irontamerdave@hotmail.com

PALO ALTO, CA
Learn to Snatch/VO2 Max workshop. Mar 29. Coms. Mark Reifkind, Master RKC and Tracy Reifkind, RKC. rifstonian@yahoo.com

VENICE, CA
Hardstyle KB and Z-Health workshop. Mar 20. Coms. Senior RKCs Sara Cheatham and Doug Nepodal. SaraCheatham@hotmail.com or classicironKB@gmail.com

SAN DIEGO, CA
KB Plus workshop. May 30-31. Coms. RKC TLs Josh Henkin, Yoanna and Franz Snideman. josh@ifsstrength.com or franzsnideman@earthlink.net

SAN JOSE, CA
RKC prep workshop for personal trainers. Mar 21-22. Coms. RKCs Jordan Vezona and Joe Sarti. jordan@averagetoelite.com

ROCKVILLE, MD
KB demo and Q&A session. Mar 21. Com. Michael Krivka, makoncepts@gmail.com

BOZEMAN, MT
Level I KB workshop. Mar 14. Com. David L. Cronk, RKC dcronk2@hotmail.com

BRYN MAWR, PA
KB workshop. March 15. Gary Berenbroick, RKC. gary@kettlebells4u.com

FAIRFAX, VA
Intro level KB workshop for first responders. Apr 4. Com. Michael Krivka, RKC. makoncepts@gmail.com

QUANTICO, VA
KB workshop. Mar14. Com. Michael Krivka, RKC. makoncepts@gmail.com

SINGAPORE
KB workshop. May 1-2. Com. Herman Chauw, RKC. singaporekettlebellclub@gmail.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 172, 02/18/09

Comrade, if you are a serious student of physical culture, I highly recommend the new product, a set of two DVDs and a manual, by Coms. Gray Cook, RKC, Brett Jones, Master RKC, and Dr. Mark Cheng, RKC Team Leader.

Kettlebells From the Ground Up is "an inch wide and a mile deep" exploration of one of the most important exercises anyone can do. The Turkish Get-Up, as taught by Comrades Cook, Jones, and Cheng, offers a wealth of benefits: identifying the problems with your movement, correcting them, teaching you to move well, to love to move. I am hard pressed to find a sport or activity, which would not benefit from this one of a kind product. Yes, it will even make your bench press go up!

Kettlebells from the Ground Up
With Gray Cook, RKC and Brett Jones, Master RKC
Manual co-authored with Dr. Mark Cheng, RKC Team Leader

Com. Brett explains:

The term Kalos Sthenos is Greek for "Beautiful Strength" and it is where we get the word calisthenics. And it is the term that Gray Cook and I feel best represents the Kettlebell Get-Up.

While the modern definition of calisthenics refers to bodyweight exercises like push-ups, pull-ups etc… it used to mean any exercise performed with a fluid display of strength and control. And that certainly sounds like Get-Up as far as I am concerned.

The old time strongmen used the Get-Up as an "entrance exam" requiring a 100-pound Get-Up on each side before beginning any other training. The Turkish Wrestlers used the Get-Up to train for combat and grappling. And today the Get-Up represents an opportunity for everyone to regain the "beautiful strength" and symmetry that our so-called fitness routines should bring us.

So why dedicate an entire 2 DVD set and manual to one exercise? Below I will try to highlight some of the reasons why Gray Cook and I recommend the Get-Up so highly…Read the complete article

   Power by Pavel: The Naked Warrior Meets the Get-up

To powerfully and safely push yourself off the deck in the get-up apply the 'corkscrew' technique from the Naked Warrior one-arm pushup.

Grip the deck with your fingertips. Load the power spot on the heel of your palm. Then, without letting your palm rotate, externally rotate the shoulder, 'screw' it into the socket, make your elbow rotate towards you. You will experience a powerful connection through your armpit, your shoulder will be strong and safe.


Note a strong 'corkscrew' action of doc's left arm.
Photo courtesy Black Belt Magazine, www.blackbeltmag.com

   Workshops by Pavel

ST. PAUL, MN
RKC kettlebell instructor certification course. Apr 17-19, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
FLORENCE, ITALY
Beyond Bodybuilding seminar (taught in English). May 23-24.
http://www.olympian.it/seminario_23052009.cfm
ST. PAUL, MN
RKC kettlebell instructor certification course.
June 12-14, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
Aug 14-16, 2009.

   Articles for the Party, from the Party

The Importance of Primitive Movement Patterns

By Gray Cook, MSPT, OCS, CSCS, RKC
and Lee Burton, PhD, ATC, CSCS

The foundation of how we all work towards improved strength and power begins with efficient movements. In order to fully appreciate these fundamentals we first must realize the importance of primitive movement patterns. Primitive movement patterns are used to describe those movements most humans explore during growth and development. These fundamental movements include rolling, pushing up, quadruped, and crawling. It may be difficult to understand how movements such as crawling or rolling relate to strength and performance enhancement. The development of fundamental movement is the foundation that leads to effective functional performance. This foundation is often neglected in the approaches we take to enhance function and/or performance through exercise programming.

The first rule of functional performance is not forgetting fundamentals. We enter this world as infants with unrestricted mobility; we then learn to stabilize our hyper-mobile system, quickly progressing to movement. We commonly use positions every day in performance enhancement that could be considered primitive patterns. Bridging, planking, quadruped and any supine or prone activity could be considered a primitive pattern. Babies explore these types of positions of mobility and stability on their journey toward higher-level functional movement and locomotion.

Even though many exercise professionals use certain primitive movements in their programming, these movements are typically only utilized to improve overall quantity or performance, not quality or efficiency. In many cases we incorporate bridging and planking, but do we ever stop and look at abilities on a single leg bridge or a side plank and note the differences between the left and right side? We look at quadruped diagonals, but do we count the reps and observe the quality between the two sides? Do we even consider that our clients and athletes can roll effortlessly to one side but present difficulty in a completely different movement pattern when going to the other side?

Exercise professionals too often overlook the fundamental movements because highly active individuals can often perform many high level movements without easily observable deficits. In many instances individuals can accomplish this by utilizing compensatory and inefficient movement patterns due to limitations and asymmetries. The Functional Movement Screen was first introduced to give us greater relative insight into primitive patterns by identifying these limitations and asymmetries. Compensation is a survival mechanism and your clients and athletes will opt for compensation when you neglect to identify problems with mobility and stability. It is nearly impossible to use your large muscle groups and prime movers to execute these simple primitive patterns with any degree of efficiency or quality. It is a great way to take the prime movers out of the equation and observe the stabilizers as they function in a real life situation. One of the biggest mistakes we make is to bring conventional strength and conditioning wisdom to stabilization training… Read the complete article

Full Circle with the Get-Up

By Adam T. Glass

After years of heavy get-ups, this is my feedback.

A few years back I submitted an article to Dragon Door in which I shared my training of Turkish get-up. This article will be considered the Part II for "Mastering the Turkish get up for total body power." This article can be found here http://www.dragondoor.com/articler/mode3/418/

First, the revisions:

Mastery is a process. It is not an end goal in its self. The master is better than everyone else, yet he continues to find more, refine more, and polish more. I once thought I had mastered the Turkish get-up. I now know I have many more years to learn and improve. I can now stand up with 185lbs. with a 7-foot bar in one hand. Many people told me this would never happen, yet I accomplished it in under three years. Now I am eye-balling 225lbs. The same people who said I would not get 185lbs. are telling me 225lbs. is impossible. Fools! Mastery is about improving, even when many think you do need to improve more. I do not know where the line falls in the sand, but I know I will be the one to call it, no one else.


A bottom up get-up with a 40kg kettlebell.
Photos courtesy Adam T. Glass

On variations of the get-up. There are many types of get-ups, and, depending on your goals, some are better than others. If you want maximum strength you need to lift a lot of weight, i.e. the Barbell version. If you want your shoulders to have some crazy strength-endurance, use a Kettlebell and go for time. The recent FMS changes to Hard Style have brought in some variations of the get up by prominent RKCs such as Dr. Mark Cheng such as the hip bridged get-up. The classic use a sand bag for the get-up is an invaluable tool for grapplers. The point I bring to you; know the outcome you want before selecting your tool.

The get-up and the general population. There are 4 drills I personally believe every man and women in the world should do, The Deadlift, The Get-up, the Swing, and the Goblet Squat. The get-up is the primary upper-body drill in my opinion for 99% of people who are beginning a S&C program. A light weight bell such a 16kg will be all the resistance most men can handle for the first month of training. At Unbreakable Fitness it's not an issue of "can you do 1 rep?" The issue is "can you do 1 rep perfectly 30 times non-stop?" If the answer is "no," then you cannot even touch my heavier bells until you reach this goal.

The get up as a first class strength tool for advanced athletes. "I have trained for years now. I can military press half my body weight. Why do I need the get up?" My first thoughts—"Why not?" The focus of difficulty for the get up is a shifting beast. At first, people have to have the core strength to simply get their shoulders off the floor. Then the issue becomes shoulder strength and stability. For the overhead lunge, it may show you a weakness in the legs/hips. At the top of the rep is shoulder mobility and control. On the way down is where we spot your real control over the weight as you lay down on the floor while dominating the weight. For the advanced athlete, this gives you a variety of drills thrown together. Some people think advanced means "use a lot of drills" but remember what I said about the master—he refines and polishes. He takes away what he does not need. Mastery entails being the best while using the least amount. A master carpenter makes the fewest cuts, uses the least amount of nails, and produces the strongest, best looking house. To me a drill that does this much sounds like a tool worth hanging on to.

The end of the line, or the beginning of the journey. If you're paying attention, the Party line is to begin your KB training with the get-up as the Program Minimum and progress to the ROP. What happens when you pass the ROP? You return full circle and begin the next trip. You can always improve with this lift. You can now do a rep with the 40kg, Great job! Now go for 5 minutes. You got 5? Now do 10 minutes. I don't want to toot my own horn here too much, but I can lift more in this lift than most people in the world can military press. If I make it a point to strive for 20 minutes with a 48kg, than I feel it is a good addition to your program as well if your goal is to have a strong body. Trust me; I wouldn't lead you down a wrong path.

40kg Kettlebell 48kg Kettlebell

My thoughts on how much and how often… Read the complete article

   Russian Kettlebell Invasion

Sport Revue (Germany).

AMERICA

IRVINE, CA
"REBOOT!" Functional Movement Patterning & Corrective Kettlebell Strategies Workshop. Mar 15. Com. Dr. Mark Cheng, RKC TL. Contact Com. Kingston Heng, RKC, kingston@kettlebellsorangecounty.com

PALO ALTO, CA
RKC2 prep workshop (open to RKCs only). Mar 15. Com. Mark Reifkind, Master RKC. Contact Com. Jordan Vezina, RKC, jordan@averagetoelite.com

RIVERSIDE, CA
"Hard Style-High Density" KB workshop. Apr 5. Coms. Dr. Mark Cheng, RKC TL & Gary Toppins, RKC. GTOPP@aol.com

SAN FRANCISCO, CA
KB workshop. March 22. Com. Patrick Jernigan, RKC. patrick@nobleironfitness.com

FORT LAUDERDALE-DANIA, FL
Ongoing KB classes and private instruction with Coms. RKCs Juan Bacca & Christine Bagiottic. atpkettlebells@yahoo.com or bagiottic@aol.com

BALTIMORE, MD
KB 101 workshop. Feb 21. Com. Michael Krivka, RKC. makoncepts@gmail.com

RIDGEWOOD, NJ
Monthly Kettlebells Plus 5 Workshop Series beginning Feb 24. Com. Steve Freides, RKC2. steve@kbnj.com

CLEVELAND, OH
KB workshop. Feb 28-Mar 1. Com. Matt Schinabeck, RKC. northcoastkettlebells@gmail.com

YORK, PA
KB 101 workshop. Mar 1. Com. Michael Krivka, RKC. makoncepts@gmail.com

NASHVILLE, TN
KB workshop. Mar 14. Com. David Whitley, Sr. RKC. irontamerdave@hotmail.com

DALLAS, TX
Are you interested in competing in a Tactical Strength Challenge? Com. BJ Bliffert, RKC2. fullthrottleathletics@yahoo.com

ASIA

SEOUL, KOREA
"Hanguk Hard Style"—RKC prep course. Mar 28-29. Coms. Jon Engum, Sr. RKC & Dr. Mark Cheng, RKC TL. sifu@chung-hua.com

EUROPE

PAISLEY, SCOTLAND
Ongoing KB classes. Com. Dr. Vadim Kolganov, RKC Kolganovj@aol.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 171, 02/03/09

Comrade, The Naked Warrior has been published in Poland.

  Power by Pavel: How to Quickly Improve Your Handstand Pushup Strength, Even if You Are Injured

The headstand leg raise, a Frank Shamrock favorite for strengthening the midsection, can be modified to effectively build your handstand pushup strength.

Traditionally, the drill is done by planting the crown of your head on the deck, your hands slightly behind it and shoulder width apart, and slowly raising straight or nearly straight legs until you are in a headstand and then back down, again slowly. Touch the deck with your feet and reverse. You may do the drill with a wall nearby to spot you if you don't know how to safely fall in case you have overbalanced.

By focusing on the pressure you are exerting with your palms you will effectively strengthen your shoulders. Don't flare your elbows and push steady, without jerks, all the way to the top of the inverted leg raise. Keep pushing on the negative. Bouncing your feet off the deck or going fast makes the exercise a lot easier, so don't even think about it.

If you keep your head on the ground but elevate your hands by placing them on blocks, you will fortify deeper sticking points in the full range, hands on boxes, HSP. Again, don't flare your elbows. This is a great way to work up to a full movement. Do several sets of 2-3 reps. It is better to push harder with your hands than do more reps.

The above drill complements dynamic handstand pushups or, if you have an elbow or shoulder injury, replaces them. Just add handstands to address the other end of the ROM. You will be pleasantly surprised at your handstand pushup strength once you have healed enough to do them again.


Get your copy of The Naked Warrior
and get strong anywhere, anytime,
with or without equipment

   Workshops by Pavel

ST. PAUL, MN
RKC kettlebell instructor certification course. Apr 17-19, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
FLORENCE, ITALY
Beyond Bodybuilding seminar (taught in English). May 23-24.
http://www.olympian.it/seminario_23052009.cfm
ST. PAUL, MN
RKC kettlebell instructor certification course.
June 12-14, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.


   Articles for the Party, from the Party

"Road Warrior Training", an excellent article by Com. Mark Toomey, RKC Team Leader, got accidentally cut off when posted.

Road Warrior

By Mark Toomey, RKC Team Leader

0500, Meridian, Idaho

I know its 5 AM, the monotone recorded voice on the other end of the phone notified me, "This is your 5 AM wake up call." I'm pretty sure it's Meridian, Idaho, as I can see a sign outside my hotel window telling me that "Meridian, Idaho Welcomes Business!"

I get up, grab some water, and look out the hotel window, down in to the parking lot. Great, it looks like Meridian, apart from welcoming business, has also welcomed an early season winter storm. Two feet of snow blankets the lot, and nothing is moving out on the streets. The gym I'd seen coming in to town last night, just a few miles away, is now as distant as the moon, and about as convenient as a dentist's appointment.

Ten days ago, when I got on the first leg of this two-week road trip, I'd carefully laid out how I'd keep training while on the road. For a lot of us, strength training is part of our job. The salesperson who stays fits projects a positive image, exudes an aura of confidence that attracts business his or her way. Individuals in personal protection have to keep in shape while they shepherd their clients from one town to the next, meeting after meeting. Whatever the job, living on the road and staying fit is a day-to-day reality and challenge for some of us.

Gyms are an obvious choice, but what if there isn't one near your hotel, or it doesn't open until 8 AM, or worse, you're surrounded by snow in Meridian, Idaho?

With a few minutes of preparation, you can set up a very effective strength circuit in your own hotel room. Each muscle group can be worked, and although it's unlikely you'll win any power lifting competitions, you can still maintain an extremely strong and fit body using items within easy reach… Read the complete article

Planche Training: Strengthening the Mind/Body Connection

By Phil Jelinowski, CSCS

Have you been training the planche progression but are not getting anywhere fast? Wouldn't it be nice to go from tuck planche to straddle planche in just under 4 months? Well I've been there and have done that and now I want to share my knowledge so you can do the same.

When I first started planche training progress was painfully slow. So I became frustrated and quit a number of times. It was not until I realized a few things that progress really picked up and I was on my way to achieving one of my long term goals: to hold a straddle planche.

The first point to take home is that planche is a full body compound exercise; and for any compound exercise muscle synergism is of the utmost importance because you're only as strong as your weakest link. All the involved muscles have to work in perfect harmony otherwise force production will be compromised. This brings us to the mind/body connection. You will not get anywhere if you do the exercises passively not focusing on which muscles are working and if you are not trying to consciously maximize that contraction. A good example to demonstrate this point is an inexperienced person trying to bench press something for the first time. They will life down flat on the bench and try to push the bar with their arms. However if that person were to squeeze the shoulder blades together, arch the lower back, push down through the feet and focus on maximizing the contraction in the chest and shoulders they would be able to produce a greater amount of force due to increased scapular stability and activation of more agonists. The point is that any compound exercise requires conscious effort in order to be performed effectively.

For any compound exercise some muscles act as stabilizers and some as agonists. The stabilizers provide a framework or foundation on which the agonists can produce force. For the planche the agonists are primarily the deltoids and pectorals because all the torque is produced at the shoulder joint and these muscles act to counteract that force. The stabilizers make up the bulk of the muscles active in the planche and the primary ones are the trapezius, latissimus dorsi, and teres major.

This brings us to exercise technique. In order to effectively hold the planche at any level of progression you must first activate the stabilizers. To do this plant your hands on the ground or grasp a set of paralletes, slightly protract the shoulder blades, then contract your upper traps as hard as you possibly can (you can see my traps protruding in the above picture). Then begin transferring your weight onto your arms by leaning forward; as you do this contract your lats. As your feet come off the ground contract the agonists.

Looking back at the bench press example retracting the shoulder blades prevents them from moving during the exercise and anchors them to the bench giving you more stability, which equals greater force production. The bench press is an open chain exercise performed in the supine position. Whereas the planche is the closed chain exercise performed in the prone position; therefore it makes sense to slightly protract the shoulder blades and contract the upper traps to immobilize them thus giving you scapular stability.

A good exercise to help you recruit those stabilizers and maximize that contraction is… Read the complete article

   Russian Kettlebell Invasion

Black Belt. An outstanding article by Com. Dr. Mark Cheng, RKC Team Leader.

Women's Health. A workout designed by celebrity trainer Com. Missy Beaver, RKC.

PALO ALTO, CA
Coms. RKCs, Com. Mark Reifkind, Master RKC is about schedule an RKC2 prep course. Contact Com. Jordan Vezina, RKC, jordan@averagetoelite.com

SAN FRANCISCO, CA
Level I KB workshop. Feb 14.
Level II KB workshop. Feb 15. Com. Cecilia Tom, RKC. bodhipea@gmail.com

DANBURY, CT
KB workshop. Feb 21. Com. Brett Jones, Master RKC. breakingstrength@yahoo.com

FORT LAUDERDALE-DANIA, FL
KB workshop Feb 21 Coms. RKCs Juan Bacca & Christine Bagiottic. atpkettlebells@yahoo.com or bagiottic@aol.com

HYATTSVILLE, MD
"Power in a Single Move—The Kettlebell Swing", a conference presentation. Apr 25. Com. Brett Jones, Master RKC. appliedstrength@gmail.com

FOREST LAKE, MN
Beginner KB 30-Day Challenge course offered every month. Coms. RKCs Valerie Dupre & Karen Hamilton. valerie-m@mywdo.com or khamilton@mywdo.com

ST. PAUL, MN
RKC prep workshop. March 22 and April 5. Com. Andrea Du Cane, Master RKC. andrea@kettlebellfitness.com.

MARLBORO, NJ
Onging kettlebell classes. Com. Thomas Phillips RKC TL, Level II, CK-FMS. tphillips@collierservices.com

POWELL, OH
Ongoing KB classes. Coms. Andrew Lyons, RKC2 & Jason Burch, RKC. www.phenomfs.com

LEAGUE CITY, TX
Level 1 KB workshop. Apr 4. Coms. Jay Armstrong, RKC Team Leader & David Cogswell, RKC. strengthcentral@kettlebellclub.com

LUBBOCK, TX
KB workshop. Mar 7. Com. Jeff O'Connor, Senior RKC. Contact Com. Jason Marshall, RKC. jason@lonestarkettlebell.com

CLEAR LAKE, WI
KB workshop, Feb 22. Com. Jon Engum, Senior RKC. info@extremetraining.net

MOTHERWELL, SCOTLAND
KB basics workshop. Feb 8. Com. Rannoch Donald, RKC. rannoch@kettlebellsscotland.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 170, 01/20/09

Comrade, don't miss the RKC kettlebell demo at the LA Fit Expo this Saturday, Jan 24, at 2:30-3:15.

Stop by the RKC booth throughout the weekend. Our instructors will answer your kettlebell training questions and show you the moves.

To find your way there go to www.thefitexpo.com or ping Com. Justin Garfield, RKC at trustyrkc@yahoo.com.

   Power by Pavel: Prof. Yuri Verkhoshansky on Kettlebells

The inventor of the method known in the West as 'plyometrics' answers questions about kettlebells:

1. What is your opinion regarding kettlebells swings, snatches, jerks, presses, Turkish getups?

"The use of kettelbells as overload instead of barbell in traditional weightlifting exercises (swings, snatches, jerks) changes their biodynamic structure. These exercises with kettlebells could be used as general preparation means or for fitness."

2. Can you increase max strength and starting strength using kettlebells?

"Yes, if you use the kettlebell exercises in a correct muscle work regime..."

Men's Russian Kettlebell Quick-Start Kits

Women's Russian Kettlebell Quick-Start Kits

   Workshops by Pavel

ST. PAUL, MN
RKC kettlebell instructor certification course. Apr 17-19, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.

   Articles for the Party, from the Party

I am not a Runner, but, Thanks to Kettlebells, I can Run

By Robert Budd, RKC II

I am 6'3, 225# and haven't run any more than 100yards in more than two years. I wouldn't say that I have a runner's physique but more of work horse that would rather lift heavy objects. When I did run and thought that I was in pretty good shape, I ran 6-7 miles every three days. I was a skinny fat guy. My strength was down and I felt fragile. For a recovering body builder and now powerlifter, feeling skinny and fragile was not good for my mental outlook, so I stopped running like a mouse on its wheel.

Fast-forward 2.5 years and I now use kettlebell training for cardiovascular health (and the same feeling of wanting to die). This is mainly high rep kettlebell snatches and no running besides a little city league football and chasing after my nephews. Ten-minute snatches have become a regular in my routine, at least once a week. I do more of a low rep strength workout three days a week and fill in the other two days with "practice" and conditioning workouts. So I am all over the board with my workouts, and now believe in listening to my body and train accordingly. And the results have been great — keep reading…

I have owned a personal training gym for two years where I have worked and built a good base of clientele that I train with kettlebells, tire flipping, sledge hammer workouts, and a ton of body weight work. I have gone from the body building workouts that didn't produce results to short intense full body workouts that have my clients hating, but loving the results. Not to mention the majority of my clients are women and are tough as nails since kettlebells have come into our lives. A lot of my clients run and compete in all lengths of races; everything from 5k to ultra marathons (100miles). Kettlebells have helped them all tremendously.

One of my long standing clients, Katrinka, came to me last year in June and asked me if I would be on her team to run a 178mi relay race around the Washoe Valley and Lake Tahoe, called the Reno Tahoe Odyssey. I told her I would be a back up if someone dropped out and until then sign me up as a driver for the race. A driver picks up and drops off runners for their relay exchange points. As the race neared for this years race Katrinka became sick and couldn't train with me nor keep up with her running and asked me if I would run for her. I reluctantly agreed but never trained for it. All the time still keeping up on my kettlebell training but never doing road work, knowing that the kettlebells had prepared me for anything and knew I would be able to run.

Each runner does three legs of the race over a 24-30 hour time period. The legs can range from 2.5mi-8mi with all types of terrain, as can be expected running in the sierras, there will be hills.

Katrinka ended up being able to run but two other runners from her team pulled out without me knowing it. I was informed that I would be running the day before the race at a team meeting. Walked into the meeting as a driver and walked out a runner, and was assigned two legs of the race. The first being a 4.8mi run which I was told was very hilly. The second being a 3mi run with at least a 10% grade. I wasn't scheduled to run a third leg but decided at the last minute to run as support with Katrinka for her last leg which was 6 miles with fairly flat terrain.

Note that four days before the race I returned from the Level II RKC, the weekend before that I climbed a 10,776ft summit with a 24kg kettlebell on my back then did a snatch workout at the top, for a second time in three weeks. The reason for the hike was to prepare for the RKC and to do something that I love from one of the most beautiful summits in the world, Lake Tahoe. The weekend after the race I went back to the mountain for more of the same fun.

I finished the first leg in 47minutes, the second leg in 20minutes and Katrinka and I didn't time the last leg but finished with a smile on our faces. A little delirium, I am sure. Decent times, not record times but none the less 14miles without a bit of "training".

I have said it before and now proved it - that the people that train with kettlebells are ready for anything. I know that I can do anything that I could possible want to do with my body because I train with Russian Kettlebells. They have physically and most of all mentally prepared me to conquer any obstacle that might be so unlucky to be in my way.


Robert Budd is a personal trainer in Reno, NV. He is an RKC Level II and holds the ISSA: CPT, SPN. Robert participates as a Special Olimpics Powerlifting Coach for Northern Nevada. A competitive deadlifter, Robert holds the Nevada State record for Class 1 Men Single Lift Deadlift (WABDL). He is a personal trainer in Encinitas, CA. Contact him at robert@bamfitnessreno.com.

Com. Robert's experience is typical. Last week the RKC crew taught a cert to US Marines at Camp Pendleton. The unit's commander, a senior officer in his fifties, had taken up kettlebells in Iraq and now he runs the fastest he has since he was 18.


Some of the students and instructors at the Camp Pendleton USMC RKC certification.
Photo courtesy Alisa Brzek, RKC

   Russian Kettlebell Invasion

From Com. Peter Lakatos, RKC TL:

"Ms. Abigel Joo won the Europen Junior Judo championship in 70 kg. Abigel is training with Kettlebell based on RKC method for about a year, her strength and stamina improved a lot. Also she went through the FMS testing, and greatly improved her scores. I got an SMS from her trainer, Mr. Gabor Panczel: Thank you for you and for the Kettlebells."

NY Times.

Men's Fitness. The Russian kettlebell makes a double appearance, in an article about New England Patriots' Heath Evans and on the 'Get Big Solutions' list. The 35-pound Russian Red is the bell on the list.

MODESTO, CA
KB workshops. Jan 24 and Jan 31. Com. Chuck Halbakken, RKC. chuckh@mac.com

Com. Chuck has opened a new gym. "The only machine in our gym is a coffee pot!"

SAN JOSE, CA
KB basics workshop. Jan 31. Coms. RKCs Jordan Vezina and Joe Sarti. jordan@averagetoelite.com

DENVER/AURORA, CO
Ongoing KB classes. Com. Brian Copeland, RKC. brian@bccorefitness.com

CHICAGO, IL
Ongoing KB classes. Com. Prentiss Rhodes, RKC. porhodes2@gmail.com

COTTAGE GROVE, MN
Kettlebell Cardio Express classes start Jan 28. Com. Joe Pavel, RKC II. joe@pavelfitness.com

BURNSVILLE, MN
Level 1 KB workshop. Feb 7. Coms. Michael Rendle RKC II and Fawn Friday. nekettlebells@gmail.com

MINNEAPOLIS, MN
Ongoing KB classes. Com. James Neidlinger, RKC. jbuddhaneid@gmail.com

AVON-BY-THE-SEA, NJ
KB workshop. Feb 28. Com. Michael Stehle, RKC. mike@newjerseycrossfit.com

SEATTLE, WA
Ongoing KB classes and private instruction with Coms. RKCs Andrea U-Shi Chang and Kristine Gill. andrea@kettlebility.com or kristine@kettlebility.com

CAPE TOWN, SOUTH AFRICA
KB workshop. Feb 21. Com. Shaun Cairns, Senior RKC. marlise@kettlebellsforafrica.co.za

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 169, 01/02/09


Photo by www.despair.com

Comrade, motivational psychobabble will not get you in killer shape. You need a tough goal and a demanding deadline.

According to the Parkinson's law, a task will take as much time as you will allot for it. In other words, you will shine under the pressure of an ambitious deadline. Sign up for the elite RKC kettlebell instructor course today and see what you are made of.

   Power by Pavel: the New RKC Kettlebell Snatch Test

How do you rate?

RKC Kettlebell Snatch Test Rules

The girevik picks up the kettlebell, swings it back between the legs, and snatches it overhead in one uninterrupted movement to a straight-arm lockout. If you have a medical restriction that prevents you from fully locking out your elbow you must notify your team leader in the beginning of the course. Poor flexibility does NOT qualify as a medical restriction.

After fixing the kettlebell in the top position until the kettlebell and the student are visibly motionless, the girevik lowers the kettlebell between the legs in one uninterrupted motion without touching the chest or shoulder.

The snatch may be performed with or without a knee dip at the overhead lockout. The girevik is allowed to place the free hand on the hip or waist (but not on the thigh) and move the feet. However, the student must stop all movement when fixing the weight in the top position.

On each attempt, the judge will announce the repetition number or "No count." A repetition is not registered if the student has failed to lock out his elbow, pressed out the kettlebell to the finish, or touched the platform with a knee or free hand.

You will be given 5min to complete the test.

You are allowed to make as many hand switches as you wish. The sum of both arms is scored.

You are allowed to set the kettlebell down and rest. If you have let go of the kettlebell before it has touched the ground (dropped it rather than set it down), your attempt will be disqualified. This applies to the last repetition as well.

You are allowed to make multiple back swings.

Chalk is allowed; belts, gloves, wrist wraps and other supportive equipment are not.

RKC Kettlebell Snatch Test Requirements

An RKC candidate is required to put up the number of reps matching his or her weight in kilograms, up to 100 repetitions.

Students heavier than 100kg are still required to do only 100 reps. For instance, an 60kg student needs to perform 60 snatches, an 82kg student 82 snatches, a 100kg student 100 snatches, a 122kg student 100 snatches.

Kettlebell Sizes
Men Open Class 24kg
Men Masters (50 and Older) 20kg
Women Open Class 16kg *
Women Masters (50 and Older)12kg

* Women under 50kg /110 pounds in the open class may opt to perform 80 repetitions with a 12kg kettlebell instead.

How to Convert Kilograms to Pounds

One kilogram equals 2.2046 pounds.

Here is a sample conversion of 53kg:

53x2.2046=116.84.

To make a quick kilos to pounds conversion multiply the kilos by two, then add ten percent. For instance, 53x2=106. 106+10=116. Thus a 53kg comrade weighs approximately 116 pounds.

   Workshops by Pavel

The San Jose RKC cert has sold out.

ST. PAUL, MN
RKC kettlebell instructor certification course. Apr 17-19, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.

   Articles for the Party, from the Party

Is the Kettlebell Swing the Fountain of Youth?
Or why is this SIMPLE exercise so GREAT?

By Dr. John Sullivan, DC

I have been using kettlebells for about a year now and I can report that I have NEVER felt better. My transformation has been remarkable. I am a 63 year old Chiropractor (I have been in practice for 21 years) and have been doing some sort of "training" most of my life. I have done almost every "type" of training, including running, gymnastics, bodybuilding, triathlon training, martial arts (judo & karate), yoga, Pilates, aerobics, cross training, cycling, etc. You get the idea. I am highly motivated to be healthy and strong but have never been an exceptional athlete. I am 5'6" tall and now weigh about 127 lbs. A few weeks ago I snatched the 24kg x 3 with each arm. I am doing 12 minutes of swings with the 20kg, in about 4 rounds. So I swing the Kettlebell for about 2 minutes or more between 1minute breaks. A year ago I could barely lift the 24kg with one hand. I have the body of a teenager, I actually have a six-pack (well actually it's a suitcase because there are a few wrinkles in there too), and I don't do any crunches or ab work. I used to spend hours in the gym and was getting fat and moving slower and slower and starting to look like the other old guys around me.

Then Kettlebells entered my life. I took a basic class from Jay Armstrong, RKC TL in League City, TX. I was amazed. What really amazed me was the strength of the women in the class. I mean here was the real deal, strong people with lean bodies and not a steroid or "performance enhancer" in sight. And so my journey began. I started with the 12Kg. and learned the " BASICS" of the swing and the TGU and C&P. It has taken me a year to learn the "REAL" BASICS of the breath and the rest of the Pull and Grind "secrets". I realize there is a lifetime of growth available to me in this type of training. A recent encounter with RKC Ben Lewis from Baton Rouge has further opened my eyes to just how far I have to go and what my true potential might be. He really burst my bubble by telling me to go back to the basics of the Enter the Kettlebell! and get serious about the breath and TGU and Swing before even thinking about the Rite Of Passage. He was right. So it is back to the drawing board for me.

But is the Swing THE FOUNTAIN OF YOUTH? Is that possible? This is my experience combined with my professional insights. The "concept" of the 12 minute swing workout is explained by Dr. Al Sears in his book Rediscover Your Native Fitness. Dr. Sears found that high intensity — short duration anaerobic type activities that created what he termed a state of supra-aerobics (the heart rate increases for a few moments following the exercise) caused the body to produce growth hormone. This alone is a major factor in regaining youth. I tried his techniques and was really impressed. I felt much better than when using traditional "cardio" workouts. I employed them in running and stationary biking. The results were good but NOWHERE near as good as when I used the Kettlebell Swing. So it is not JUST the supra-aerobic state that is producing such a good result. So what could it be. I believe it comes from a remarkable combination of factors.

First, the movement itself is "creative" at its core. The hip snap definitely builds the creative, life-giving energy within. Drawing energy from the ground and expressing it through the hips to your intended target in a rhythmical fashion creates a flow of energy and movement missing in today's exercise world.

Second, the breathing techniques, breathing behind the shield, using the Valsava maneuver combined with the anal and epiglottis locks creates a dynamic internal pressure that I believe supercharges the cerebral-spinal fluid flow. The interthecal pressure is greatly increased when you add movement to the Valsava maneuver. Cerebral-spinal fluid is pumped or controlled by respiration that causes movement in the sacrum and cranial bones. I was told once that the converging waves from the cranium and sacrum somehow combine to create a flow in the CFS that is in the pattern of a double helix or the same pattern as the DNA molecule. I am not sure about this but it sounds intriguing. Now add to this the weight of a Kettlebell and you substantially amplify all these factors. I am not surprised people feel so great after a swing workout.

But it does not end there. Thomas Edison once said, "The doctor of the future will give no medicine; instead he will interest his patients in the care of the human frame, nutrition and the cause and prevention of disease". Edison, being an expert on electricity knew that the body functions by electrical impulses and he must have further realized that the flow of electricity could be impeded by the spinal structure. I believe that the spinal curves must be correctly maintained or the flow of information in the nervous system is compromised. In Chiropractic we call that a Subluxation. In order to do the Kettlebell swing CORRECTLY I really had to work on my form and this had an incredible influence on establishing the proper lordotic and kyphotic curvatures of my spine.

The Swing has the potential to totally rejuvenate a person. I believe we have stumbled on the real fountain of youth. It has definitely made me feel and look younger. I am much stronger and have much more endurance than a year ago. This is very difficult to do after 50 years of age let alone 63. I am actually looking forward to passing the RKC in about a year. Thanks, Pavel.


Dr. John Sullivan is a Chiropractor with 21 years clinical experience and teaches seminars in his low force techniques. He also holds a B.S. degree in Physical Education has been a student of health and fitness for over 40 years and is presently working toward becoming an RKC. He holds a NAUI instructors rating in SCUBA and was a PRO rated skydiver and Jumpmaster with over 1,000 skydives. An enthusiastic supporter of Kettlebell training he recently hosted a kettlebell workshop for RKC, Ben Lewis that was attended by 28 of his patients and friends. He is in private practice is in Lafayette, LA. Ph. # 337- 984- 9276, e-mail drsullivan@independencechiropractic.com

   Russian Kettlebell Invasion

Lance Armstrong is training with kettlebells in preparation for his Tour de France comeback! Watch the champion doing swings in Men's Health or New York Daily News

PALO ALTO, CA
KB swing classes, beginner and advanced, starting Jan 3. Com. Tracy Reifkind, RKC. tracyrif@yahoo.com

SAN FRANCISCO, CA
KB workshop. Jan 4. Com. Patrick Jernigan, RKC. patrick@nobleironfitness.com

HUNTINGTON, NY
Long Island Kettlebell Club workout. Jan 17. Com. Christian Lombardo, RKC2. christian@fortitudefitness.com

LEAGUE CITY, TX
Level 1 KB workshop. Feb 7. Coms. Jay Armstrong, RKC TL & David Cogswell, RKC. jay.armstrong@specialtycontrol.com

Take the RKC course and have a strong year!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 168, 12/19/08


Photo courtesy Phil Workman, RKC

Comrades, this month the Russian Kettlebell celebrates its 10th anniversary in America. The invasion was spearheaded by my article, "Vodka, Pickle Juice, Kettlebell Lifting and Other Russian Pastimes", published in the December 1998 issue of MILO: Journal for Serious Strength Athletes. (www.ironmind.com)

Accept no imitations. Get your original Russian kettlebells and kettlebell instruction from www.RussianKettlebell.com

   Workshops by Pavel

SAN JOSE, CA
RKC kettlebell instructor certification course. Feb 20-22, 2009.
ST. PAUL, MN
RKC kettlebell instructor certification course. Apr 17-19, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.

   Articles for the Party, from the Party

Listen to the first Beast Tamer Com. Shaun Cairns, Senior RKC.


Photos courtesy http://www.kettlebellsforafrica.co.za

Getting Back To Basics

By Shaun Cairns, Senior RKC

As a South African rugby player the basics are drilled into us. When the going gets tough the team call is "basics", meaning do the basic stuff right, don't over think it, and don't complicate it, just concentrate on the basics. Any team and any player that focuses on getting the basics right becomes a formidable opponent regardless of the level of competition.

In every sporting endeavor we constantly want to improve, and for many people progress means moving away from the basic drills and doing more esoteric drills as seen on the world wide web. Too many novice gireviks are turning on their computers and trying to imitate some dude on YouTube. Let's get one thing clear here, just because it is on the Internet does NOT mean that it is safe or effective to do. Anybody can post a video on the web; it doesn't mean they know what they are doing.

Ok, so you are not naive and think that every posting on the web is made by an expert, but you still want to progress to doing other exercises. No problem. It has been said that if you don't know what to do with a kettlebell then you have no imagination. This is still true, there are just two pre-requisites. You must first master the basic drills before engaging your imagination, and secondly basic drills should be the bread and butter of your workouts no matter how advanced you are. Do not confuse "basic" with "beginner". When a kid is taught to box they are taught how to throw a jab. You will see many beginners throwing jabs, but you will also see every world champion boxer, since Cane fought with Abel, throw jabs. The only difference is in the execution.

In kettlebells there are two basics you need to master; how to generate power with your hips and how to control a weight overhead. The two basic exercises to teach and to continually reinforce these basics are the swing and the Turkish getup. Never forego these exercises or their many variations in your weekly workout plan; never think you are too good to perform these basics. A while ago my fellow Senior RKC, David Whitley, posted a great workout starting with Turkish getups as the grind exercise for the day, and then moved on to swing and body weight squat ladders. Done with the correct weight and the correct hard style technique this workout will smoke you while at the same time taking care of your strength and endurance requirements.

The next level up in basic exercises will include the clean, squat, snatch, press and row. The first three exercises build on the swing because without the correct power generated from the hips safety and performance will suffer. The last three build on controlling the weight overhead. No typo there. Without either the hip thrust or the ability to handle a weight overhead the snatch performance will suffer. The press is obvious, but maybe the row is not. To correctly control a weight overhead one needs to connect ones arm with ones torso by engaging the back, specifically the lat muscles, thereby pulling the shoulder into its socket and stabilizing the shoulder joint. In the same way when you perform any variation of the row (including the pullup) stabilization of the shoulder joint by the activation of the back muscles is extremely important in performing the movement safely and effectively.

There are seven exercises, swing, Turkish getup, clean, squat, snatch, press, and row, each with multiple variations. Master these basic exercises and keep your workouts simple, safe and effective. Pavel has said it many times, a good General Physical Preparedness program is most times more beneficial than a Sport Specific program. This thinking should be applied to the various kettlebell moves; a good basic exercise program utilizing at least one pull and one push movement is most times more beneficial than a complicated, multi-move program.

Don't confuse basics with beginners. Get back to basics.


Shaun Cairns, Senior RKC is a former competitive swimmer and rugby player, who now holds the honour of being the original "Beast Tamer". Shaun and his wife Marlise own Kettlebells for Africa, the only pure kettlebell instruction facility in Africa. Currently there are 2 training locations, one in Edenvale, Johannesburg and the other in Somerset West just outside of Cape Town. Contact Shaun at shaun@kettlebellsforafrica.co.za

   Russian Kettlebell Invasion

Wall Street Journal.

CARMEL VALLEY, CA
RKC prep course. 4 Saturdays. Com. RKC Team Leaders Franz & Yoana Snideman. revoinfo@revolutionlajolla.com

CLOVIS, CA
KB holiday bootcamp. Com. Dina Juve, RKC. dinajuve@kettlebellsoffresno.com

MODESTO, CA
KB workshop. Com. Chuck Halbakken, RKC. chuckh@mac.com

VENTURA, CA
Ongoing KB classes at the Gracie Barra Ventura BJJ Academy. Com. Doug Nepodal, Senior RKC. classicironkb@gmail.com

WHEAT RIDGE, CO
KB classes starting Jan 7. Com. Jason Wood, RKC. apwjwood@yahoo.com

ATLANTA, GA
RKC2 prep course. Jan 10. Com. Delaine Ross, RKC. delainerkc@gmail.com

ATLANTA, GA
KB seminar. Jan 24. Com. Brett Jones, Master RKC. appliedstrength@gmail.com

MINNEAPOLIS, MN
Ongoing KB classes. Com. James Neidlinger, RKC. jbuddhaneid@gmail.com

ST. PAUL, MN
Ongoing KB classes at Lifetime Fitness. Com. John Rock, RKC2. jrock@lifetimefitness.com

BRYN MAWR, PA
KB workshop. Jan 10. Com. Gary J. Berenbroick RKC. gary@kettlebells4u.com

JOHNSTON, RI
A KB gym by RKCs Coms. Pete Vieira and Charles Bergeron. bodyarmourfitness@yahoo.com

Merry Christmas!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 167, 12/08/08

Comrades, Power to the People! has been published in Russia.

The two most recent reviews of PTP:

Powerlifting Eye Surgeon endorses Power to the People! Rated 9 out of 10

Pavel's information in Power to the People is beneficial even for experienced strength training athletes. I found many helpful pearls to increase my powerlifting totals even though I already hold many national and world powerlifting records and titles. I will be using his advice this month in competition. I especially liked his press, curl and deadlift tips. I strongly recommend Power to the People! to increase your power.
—Johnny Gayton, M.D., Warner Robins, GA

Great Strength Gains with PTP Rated 10 out of 10

I started using the PTP program about 6 weeks ago, and the results for me have been phenomenal. I have been lifting quite a while, so I have been pleasantly surprised at the gains I have made —50 lbs. on the deadlift and 35 lbs. on the bench press. I wholly recommend Power to the People!
—Wyldman, Kansas City, KS

Get your copy of Power to the People! today.
Power to you!

   Power by Pavel: Irradiation and Full Body Strength

If you need a reminder, here is one from Charles Poliquin:

"Research from East German sports scientists from four decades ago, largely forgotten now, shows that developing [the lower back] has the positive side effect of increasing strength throughout the entire body. And I say "forgotten" for good reason. They measure the "irradiation effect" of a host of different strength-training exercises, asking whether training your calves increases your biceps strength and vice versa. What the experiment showed was that lower-back training had the greatest irradiation effect…"

Do your deadlifts and get strong all over. Power to the People! will show you how.

   Workshops by Pavel

SAN JOSE, CA
RKC kettlebell instructor certification course. Feb 20-22, 2009.
ST. PAUL, MN
RKC kettlebell instructor certification course. Apr 17-19, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.

   Articles for the Party, from the Party

My Thoughts on Strength

By Unbreakable Adam T Glass
Professional Performing Strongman, Arm Wrestler,
and drug-free for life strength athlete.

Recently someone asked me on the DD forum how I am able to side press 135 for 5 reps. Without a doubt the requester expected me to produce an explicitly written program involving many supplementary exercises, and some sort of cookie cutter routine to project him forward. I hope I did not disappoint him with my answer, but realistically the answer is SO SIMPLE that most people will completely miss it. So before I lay that part out, I want to say something about it. I know how to get strong. So I typed the whole thing out, and realized the information is useful for some of the new guys. This information is only useful if you to get strong. If you visit training sites and email people just to ask questions all day, maybe this will insult you or make you laugh.

One more thing; I am not telling anyone what they can or cannot do, ask, post or whatever. I am simply stating a fact. Getting strong is about the easiest thing in the world if you just DO IT.

Comrade DrPower asks:

"I have seen where you posted that you are currently working with 135 on side press for 5 reps is there any thoughts or advice you would give on getting to that weight? Currently I am working on the 40 day plan that Dan John talked about with 5 exercises (DL,SP,PU,KBSn,KBC&P) 5 days a week. My main goal would be to work up to 545DL and 135SP and get weight down to 185 (from 220). Any advice you could give would be great. Oh, my current wok weight is 365DL and 95SP>
Thanks for your inspiration.
Jeff"

MY RESPONSE:

"Jeff,

Simple answer, I am strong, bro. 50% of my upper body work is bending draft horseshoes, bending short steel at chest level, tearing phone books, breaking chains, levering hammer and a whole other mess of stuff.

My other 50% is KB Bottoms Up presses; BB bent presses, Get ups, plate curls, and rubber band work with my chest expander sets.

I do a lot of one arm pressing, so I am very good at one arm pressing. Specific Frequent Perfect Practice.

I know it's hard for some people to believe, but strength is really a very simple affair.

The last Four years can be summed up as this for me
2005—Power to the People!
2006—Enter the Kettlebell!
2007—ETK + PttP in cycles
2008—Strongman work + ETK

Really simple stuff. Don't listen to anyone once you start. Stick to one plan and drive it out. Stop reading magazines and internet training sites (I am not saying stop reading the DD forum, but you have to become solid on your training plan) The "Best" plan in the world is the one you're not using. Funny how that works huh?

Most people who will try to sway you have made no progress to speak of. Don't listen to them. I recently read a term I love: "Might makes right". Damn, Skippy, it does. I don't listen to anyone who is weak when it comes to my strength training. I don't take medical advice from auto mechanics and I don't take computer programming class's lessons from grain farmers.

Beware of what Brett Jones calls "shiny things" I am the first person to say I love new stuff when it's fun, but nothing cuts in on my deads and presses.

Trying to increase your press and DL while dieting does work; but you have to be smart about the whole thing. I do not know enough to really give you solid advice other than this —I have leaned out a lot in the last 3 months. I eat a ton of yogurt, protein shakes, veggies, and lean beef. It is the most boring damn diet in the world, but I am stronger every week, and my clothes fit better...

Work in cycles. You have to understand the DL is a strange beast. You will progress for weeks, than it stalls on you. My 2 cents is to stack up heavy swings and take some time off from deads when you feel the wall coming. Invest in a HEAVY bell. I bought a 56kg for nearly 500 from Australia when I lived in Japan and never looked back. Here stateside you can get a Beast, or look into heavier bells. Just remember why you bought it —Swings. Don't get stupid and try to press out a super large bell, it will rip your arm off in the process.

For the presses, alternate between bottoms up presses, side presses, strict one arm presses, and bent presses. With four different presses you can mix and cycle them to your heart's content. Do a lot of pressing. Press almost every day, keep the weights fairly heavy, and don't do too much. Some days the most I do is one set of 3; other days I may do 5 sets of 5. I rarely do more than that.

The reason I have stuck around this forum for so long is because the training advice pushed here works. Pavel's stuff is no trick or marketing gimmick. "DO THIS". If you do, it works. I do not pretend to be smarter than the SRKCs, I listen to them like a good boy and because I do, I'm becoming a pretty damn strong dude. So all I just did was outline Power to the People! or Enter the Kettlebell!...like I said, strength is a very simple affair.

So here is the explanation. I want to touch on a few points here.

- Before I started with the strongman stuff, I spent several years doing deadlifts, presses, and more deadlifts, and still yet more presses. There is some more stuff thrown in besides that, but the most relevant piece of that pie is put in my hours with a barbell. Before I set off on this crazy quest to Bottoms Up Press a 48kg bell, I was working my butt off to press the 32, than the 40, than the 48 with the standard military press. Once again, I have put in my hours with a Kettlebell.

- Stop reading "fitness" related material. Now you say "dude I am reading your article." No, seriously, stop reading so much. Because you're packing your brain full of info, you get all these damn "ideas" for training. Somehow people slipped from a simple 5x5 program, which has been proven for 80 years to build power to thinking they need to lift every angle in the body, with every kind of machine. I am always amazed to see how many different bicep exercises people do. It flexes the arm. Pretty damn simple. It's crazy how many exercises people do. So my solution is simple —stay away for a while. Pick a program and DO IT for 6 months. After 6 months you're allowed to voice your opinion on if it is working. Most people cannot stick to a program for 6 minutes, 6 months must sound impossible.

- The best plan in the world is the one you're not doing. Think about it for a minute. If you're reading this here on the Dragondoor website, you have heard how awesome Enter the Kettlebell! is. If you have been on the forum for more than a few months, you have read my posts saying over and over that Power to the People! is one of the best strength programs ever written. The Naked Warrior is one of the most important books written on the topic of real strength. SO, why is it you "tried them" and felt a need to customize and modify them?? I know you have a thousand excuses, why you didn't follow directions. Just remember the reason you're not where you want to be…you're not DOING IT.

- "Might Makes Right". I do not listen to weak people when I seek knowledge and experience for my strength training. I want to dead lift 700lbs before I Turn 30. Think I am going to ask a 300lbs puller what to do? I will bend a 5 inch piece of 3/8 cold rolled steel one day, do you think I will ask a guy who cannot bend a 60D nail how to get there? I am not pointing a finger at anyone and labeling them "weak" to be rude. I am using a direct word to bring something important to your attention. ANYONE can SAY to do this or do that. I take my advice from the people who have walked the path. When I get a guy like SRKC David Whitley on the phone to talk about snatching a KB, I know his advice is solid because I know he puts up huge numbers in his snatches. Because he can DO IT, his word carries weight. I have the great privilege and honor to be able to reach out and communicate with one the greatest strongman the world has seen. His advice is priceless to me, because he has proven he walks the walk. YOU can listen to whoever you want. Remember this; if you're not getting what you want, you need to swim in deeper waters with bigger fishes.

- Shiny Things. "Oh cool! Look what I can do if I take a Kettlebell, a barrel full of crawfish, put on an eye patch and stand on a Bosu trainer!" Hey bud, that IS awesome; but first let's get you to the point where you can press a decent sized weight! Let's get you pulling and squatting some big weights and work for more than 5 minutes before being out of breath.

- Diet is important.

- Deadlift for a while, than swing for a while. Two muscle groups that are never too strong —the lats and the glutes. The stronger your lats and glutes, the easier everything else gets.

- If you want to be a strong in the press, you must press. Press, press, press, press, press, and then press some more. Your press is never too strong.

- Hardstyle works. Hardstyle has nothing to do with kettlebells and everything to do with strength. It is a SCHOOL of strength; a SYSTEM of strength. It is a certifiable system because it produces results every time when done correctly. I realize you may see "information" on the web from competitors make claims concerning right ways, proper ways, traditional ways or perhaps one true way. Learn to discriminate between the business side of the fitness industry and the results. If Hardstyle does not work, than why is it the people who focus on its tenetts are so damn strong and conditioned? Hardstyle is so good that everyone else is trying to shoot it down because they are threatened by it. Do not be swayed by clever marketing. There are many ways to get strong, no one has the monopoly. I choose this school of strength because it fits all of my needs. It fits the needs of my friends, family, and clients. It has allowed me to build my body to the point of incredible strength demonstrations. Even though there is no officially produced Dragondoor product which describes how to bend a horseshoe, everything you need to know about it is written in The Naked Warrior.

There are many things you can do with your fitness. The most important thing to do is DO SOMETHING. Stick to your guns. Don't surrender the fort the first night of the siege. Don't think too much about it, it's really simple. When I first started lifting weights at age 15, I just pulled weights off the floor, and pressed them overhead. Later I began to educate myself on processes and cells in the body, and energy systems. Later still I learned the ins and outs of every lift. TODAY, I just pull weights off the floor and press them overhead. Complicating fitness is not productive.

So look, it is very simple. Stop trying to find the perfect program, stop asking if this is a good or bad drill. Pick something and do it. O-lifting, PL, Westside, ETK, PttP, PP, BB, Doggcrapp, Naked Warrior, AKC, Flowfit, sandbags, big rocks, Heavy Hands, Combat Conditioning, Dinosaur Training....it really does not matter. If you take an elite Power lifter, an Elite Olympic lifter, an Elite Kettlebell lifter, the World's Strongest Man champion, the World Heavyweight Boxing Champion and Chuck Norris and place them all in one room, you will find they have a million things in common in terms of training. Jab, Hook, Uppercut, Backhand-they all are called a "punch".

I will leave you with this. "Mastery of one thing leads to mastery of all things." From some samurai, probably written in Japan, before I was born…

So that's enough out of me...

Unbreakable Adam T Glass; Old Time Professional Strongman, Trainer, and Crazy Person. Contact him at adamtglass@yahoo.com and view his training at www.Adamtglass.blogspot.com

   Russian Kettlebell Invasion

Coms. Ellen Stein, RKC and Fawn Friday, RKC have been invited to lift in the raw powerlifting meet at the Arnold Sports Festival. Of the only nine women invited to this exclusive competition two are RKCs. Power to you, Comrades ladies!

PHOENIX, AZ
KB workshop by Coms. Kenneth Jay, Master RKC and Josh Henkin, RKC Team Leader. Jan 31-Feb 1. josh@sandbagexercises.com

SAN FRANCISCO, CA Sunday KB classes beginning Dec 14. Com. Cecilia Tom, RKC. bodhipea@gmail.com

MINNEAPOLIS, MN Com. Michael Rendle, RKC2 has just opened his new training facility in the warehouse district. walkitdown@gmail.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 166, 11/20/08

Comrades, The Naked Warrior has just been published in Russia.

Get your copy of The Naked Warrior
and get strong anywhere, anytime, with or without equipment

   Power by Pavel: Rock Climber's Intervals

In his excellent book Training for Climbing Eric Horst recommends a simple schedule to improve your pullup numbers. He states that the following structure will do a fine job of training your muscles to perform under high lactic acid concentrations and he is right.

Do a set of pullups every minute; make sure to use a timer. Shake out the pump and tension and rest your muscles for the rest of the minute. Horst suggests starting with four pullups a minute —you can pick a different number -and keeping on going until you no longer can get four. Keep practicing until you work up to twenty minutes, which translates into impressive eighty pullups. Then up your reps to five per set.

SACRAMENTO, CA
Stretching by Pavel. Nov 22.

SACRAMENTO, CA
Bullet-Proof Abs. Nov 22.
SAN JOSE, CA
RKC kettlebell instructor certification course. Feb 20-22, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.

   Articles for the Party, from the Party

Com. Mark Toomey, RKC Team Leader discusses Road Warrior training at length.

Com. mc, PhD, CSCS, RKC thoroughly explains how to figuring out rest periods for your training goals.

   Russian Kettlebell Invasion

UFC fighter Com. Joe Lauzon scores a second round TKO at Ultimate Fight Night on in Omaha, Nebraska, beating Kyle Bradley. Com. Steve Baccari, RKC has designed the winner's strength and conditioning program and Com. Greg Pappas, RKC implemented it.

Com. Missy Beaver, RKC in Fitness RX for Women.

Com. Delaine of Pain Ross on Fox News.

PHOENIX, AZ
KB Program Minimum & RKC Prep workshop. Dec. 6. Com. Dr. Mark Cheng, RKC Team Leader. kettlebells. losangeles@yahoo.com

LA JOLLA, CA
RKC prep course. 4 Saturdays from 10:30am to 12pm. Coms. RKC Team Leaders Yoanna & Franz Snideman. franzsnideman@earthlink.net

SAN FRANCISCO, CA
KB workshop. Nov 28. Com. Cecilia Tom. bodhipea@gmail.com

BALTIMORE, MD
KB workshop. Nov 22. Com. Mike Krivka, RKC. makoncepts@gmail.com

LIVONIA, MI
KB workshop. Dec 14. Coms. RKCs Johanna Funk & Bob Budai. johannafunk@charter.net

SIOUX FALLS, SD
Introductory KB workshop. Dec 6. Com. Jon Engum, Senior RKC, info@extremetraining.net

QUANTICO, VA
KB workshop. Dec 13. Com. Mike Krivka, RKC. makoncepts@gmail.com

VIRGINIA BEACH, VA
The Tidewater Kettlebell Club meets Dec 6, 2008 at 1300 at the Beach Garden District Park near the Virginia Beach oceanfront. FREE. Com. Bob Orr, RKC. rjorr1@gmail.com

AUCKLAND, NEW ZEALAND
KB Workshops & Private FMS Screening/Training Consults. Week of Nov. 25-30. Com. Dr. Mark Cheng, RKC Team Leader. kettlebells.losangeles@yahoo.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 165, 10/28/08

Congratulations to Senior RKC Com. Jon Engum! He has passed his 7th Dan taekwondo test in South Korea and earned the "Grandmaster" title.

Comrades, the issues 125-150 of this newsletter are about to be removed from the website. They will remain be in the archives for a week.

   Power by Pavel: Stretching on a Hill

Here is an excellent stretching tip from Com. Jon:

"I was stretching outside on a slight slope because it was the only grassy place available. I was amazed at the difference this made compared to flat ground.

1. The kneeling lunge stretch facing up hill forces you to keep most of your weight on the back leg and really targets the hip flexor.

2. The tactical frog facing up hill forces your weight back, which is great, especially when you do the turn over rotation part of the move.

3. The front split facing up hill puts a greater stretch on the hams… The front split facing downhill is a whole different story. Talk about a hip flexor focus —wow. Note the hill was not very steep, just a slight rise. Try it, you will like it."

Pavel continues to amaze! Rated 10 out of 10

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 USA

What a rip off!! Rated 10 out of 10

They sold me this for only $150?! I had to watch this over a 2-week period, one disk per day, and then revisit each disk afterwards. There is so much information here. It's one thing to have read Relax in to Stretch, or watch Forced Relaxation, but to see Pavel troubleshoot people who are having the same problems you are having, and fix them in minutes, is amazing. It really is like you are there. If you put this on, and just go along with the seminar, you will truly get the "next best thing to being there" I have been over seas for the last 4 years, but with a product this good, it brings unlock to me. This is not just for the person trying to get a Russian split either, this is for you, your wife, your mom and dad, your co workers who complain of sore backs and necks all day, and your buddy who quit playing soft ball because his knee and hip are killing him. It's that good. My highest recommendations!
—Adam T Glass, SSgt, USAF - Okinawa, Japan

Learn more about Beyond Stretching: The Seminar

   Workshops by Pavel

SACRAMENTO, CA
Stretching by Pavel. Nov 22.

SACRAMENTO, CA
Bullet-Proof Abs. Nov 22.
SAN JOSE, CA
RKC kettlebell instructor certification course. Feb 20-22, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.

   Articles for the Party, from the Party

It's the Toolbox, not the Tools

By Jordan Vezina, RKC

In 1997 I had the privilege of taking an all expenses paid three-month vacation in sunny Southern California under the watchful eye of the Drill Instructors at Marine Corps Recruit Depot San Diego.

At 21 years old I stood 5'8" and weighed in at a whopping 114 lbs. I was small, and I was weak. The good news is that being so small meant I also had no endurance and could not run very fast. Fortunately my father had raised me on a steady diet of films such as 'They died with their boots on', 'March or die', and other various films with the word 'die' in the title. What I gleaned from this was that military men never quit, and you'll know you have reached your limits if you suddenly find that you are dead.

After boot camp the School of Infantry beckoned, where as one of the smallest in my squad I was of course designated as the SAW (squad automatic weapon) gunner. This is the height of training with odd objects, as it doesn't get much more odd than hauling a pack, full combat gear, and a SAW around the mountains of Camp Pendleton, where of course we run just about everywhere. If you are lucky you may even be saddled with a fifty caliber receiver or barrel, a mortar tube, or M240G machine gun, all of which I had the unique privilege of hauling around at one time or another.

What I did not realize at the time was that I was already filling a toolbox that I would return to again and again throughout my life. I was engaged in highly functional training that was going to prepare me for life in the Marine Corps Infantry.

Fast forward to 2nd F.A.S.T. (Fleet Anti-Terrorism Security Teams) Company in Yorktown, Virginia. If I thought that SOI had tested my limits, I was wrong. I crossed paths with SEAL Team 4 on a regular basis at the Dam Neck ranges and the Chesapeake Kill House and saw them a few times running around the base dragging tires behind them. Every team, squad, etc. needs at least one big bodybuilder guy to pull people out of holes, and there he was with an extra big tire tied to his waist. There was that tool-box again. Mental note: Running around dragging a tire is probably good.

Again and again I came across the big bodybuilder guys. Every once in a blue moon you met one who could actually perform (such as the one in SEAL Team 4), but for the most part they would try to scam out of unit PT, carry a bag of supplements out to the field, and do other things that were not preparing them properly for the coming storm. Once, one of these guys actually stood post with no rounds in his magazines because they made his gear too heavy. Seriously?

I saw this in Macedonia (south of the Kosovo border) as well. Marines were clinging desperately to their bodybuilding routines and supplements, trying not to lose weight. What they had lost site of was the fact that when everything hit the fan, the enemy was unlikely to engage them in a pose-down, or a bench-pressing contest, and would have no respect for how 'huge' they had been able to get. The only thing he is likely to understand goes by the designation 5.56, and you are unlikely to be able to accurately deliver that message if you are so exhausted dragging your bulk around that you can't see straight.

What makes this mentality worse, is that when a gym was unavailable, these types would simply stop working out. No bodyweight routines, no kettlebells, nothing. I began to realize even then that it wasn't just a matter of being physically unfit, but of creating a mentality that simply did not mesh with life as a combat soldier or marine.

I had taken my own endurance training seriously. I ran. I mean, I RAN, up to 30, 40, and on occasions 50 miles a week. I ran in PT gear, I ran in boots. I ran with a gas mask on. I wasn't even that fast, but I could keep going damn near indefinitely. I also ran my way straight into a jacked up right knee and a serious case of shin-splints. No problem, I'll just bind my calves with bandages and keep right on running. When it came to the humps (hikes under full load) I was still getting killed. What I didn't understand then was that while my endurance was great, my posterior chain was lacking. What strengthens the posterior chain?

Fast forward to kettlebell swings and snatches. In 2006 I attended a workshop with Jason C. Brown RKC Team Leader that re-filled my tool-box with kettlebells. My posterior chain became far stronger, and I developed glutes you can sit your beer on. More importantly, my instance of injury decreased to zero. Prior to this I was doing 'bodybuilding' style isolation training (albeit with some deadlifts and squats) and still staying on my healthy diet of running, though down to a manageable 15-20 miles a week. The problem was that I consistently had little tweaks and injuries. I now understand that this was due to training my body like a collection of parts, as opposed to one piece. The kettlebells changed that.

In the beginning I didn't get into anything fancy, because it just wasn't necessary. I would start off with some Turkish Get Ups, and then relentlessly bang out swings. Swing-swingety-swing-swing-swing, all day long. I would add in some high jumping, but that was pretty much it. I stopped running completely, because I just knew it wasn't necessary anymore aside from specificity reasons.

A series of errors in judgment landed me in the California National Guard. I was in the infantry… again. This time however things were different. The posterior chain was strong, my endurance was better than ever, and I was injury free. During the run portion of the APFT I smoked 90% of the battalion (most of whom were a decade younger than myself) despite the fact that I had barely run a mile in the past year.

The troop surge came, and I was ordered to Camp Roberts, CA. I went back into the toolbox and altered my program. A harness plus a tire equals 3 miles of fun. At least two days a week I would latch my tire on to my harness and drag it for about 3 miles. I figured out that it wasn't so much the weight of the tire, as the surface that dictated how difficult the drag was. The great thing about dragging a tire around is that you have to get it home; so quitting isn't really an option.

Down at Camp Roberts I was so physically dominant that it would have been funny but for the fact that we were engaged in a business where your life can depend upon your fitness level. Someone tried to make the case that I only had so much endurance because I was small, at which point I promptly picked up a 265-pound soldier and threw him over my shoulders. Now people started to listen more to what I was saying, and drink the kook-aid I was serving. It was also hard to ignore the fact that on the combat simulation courses while most of the soldiers were breathing fire and trying to avoid passing out from exhaustion, I was pulling off John Woo style shoulder rolls to make things more interesting.

I used my downtime at Camp Roberts and Fort Dix (of which there was quite a bit) to read through all of Pavel's books and start working on pistols and one-armed push-ups (Naked Warrior for example). I had dropped a sixteen kilogram kettlebell into my seabag and consistently worked on my swings, snatches, and Turkish Get Ups.

A torn tendon in my right hand ejected me from the surge and back to civilian life. Looking back I know that if I had been training my grip as much as I do now, that most likely would not have happened. Score another for functional training.

These days I carry around a toolbox packed full of heavy tools. The good news about carrying around such a heavy toolbox all the time is that it makes you stronger. The bad news is that you can be distracted by the many shiny tools and forget the well-worn wrench and hammer that built your foundation.

Program design in regard to true combat conditioning is not an equation that allows for guesswork, theory, or vanity. Developing a program for a baseball player or a mixed martial artist based upon a new theory you have, or to give him great abs, or because you think you understand the game may only result in fewer home runs hit, or the loss of a match. The consequences to the Soldier, Sailor, Airman, or Marine of a poorly conceived training program are much more dire.

I have often heard people say that it isn't that big a deal for the average Soldier or Marine to have tip top conditioning, as they aren't 'scaling walls' or doing 'spec-ops stuff'. This reveals a serious misunderstanding of what the Infantry Soldier and Marine go through day to day. Forget about jumping over walls and kicking down doors, something as seemingly passive as standing a twelve hour post wearing full combat gear in 120 degree heat while trying to stay alert is an endurance event that would put a marathon runner to shame.

The tactical athlete engages in a contest where fitness is not a luxury, but a necessity. PR's will be counted in enemy dead, and second place is rewarded with a flag draped coffin. We know that kettlebell training and other functional training methods are what prepare our professional warriors most effectively for the field, much more efficiently than bodybuilding or other vanity based programs. A decade from now changes that are currently being seeded throughout the military will reflect this truth.

Make sure that you are part of the solution, not part of the problem.


Jordan Vezina RKC, CFT trains out of Girya in Palo Alto, CA with Mark Reifkind Master RKC. Jordan is a five year Marine Corps Infantry Veteran, former Bodyguard, and writer. Jordan is available for individual training and workshops. His e-mail is Jordan@averagetoelite.com

Jordan's website is http://www.averagetoelite.com


Get your Kettlebell Quick-Start Kit today

   Russian Kettlebell Invasion

Fitness RX for Men has published an outstanding article about kettlebell training by Com. Prof. Tom Fahey.

MONTGOMERY, AL
KB workshop. Nov 15. Com. David Whitley, Senior RKC. irontamerdave@hotmail.com

LOS ANGELES, CA
For the rest of the 2008 Com. Dr. Mark Cheng, RKC Team Leader is inviting firemen and law enforcement officers on active duty to attend group kettlebell classes free of charge "to say "thank you" to those who put their lives on the line for our safety on a daily basis". sifu@chung-hua.com

ALBUQUERQUE, NM
CK FMS screening and corrective drills. Nov 12. Com. Andrea Du Cane, Master RKC. Contact Com. Heidi Rothenberg, RKC2. heidi@firebellz.com

ALBUQUERQUE, NM
Advanced KB drills and techniques. Nov 15. Com. Andrea Du Cane, Master RKC. Contact Com. Heidi Rothenberg, RKC2. heidi@firebellz.com

BEDFORD HEIGHTS, OH
KB workshop. Nov 8. Com. Jason Brown, RKC Team Leader. jason@kettlebellathletics.com

PHILADELPHIA, PA
KB workshop. Dec 6. Com. Andrey Patenko, RKC2. patenko1@yandex.ru

SEATTLE, WA
KB workshop. Nov 8. Coms. RKCs Andrea U-Shi Chang & Kristine Gill. andrea@kettlebility.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 164, 10/14/08

Congratulations to Com. Brad Gillingham on his 870 pound deadlift at the IPF Master's Worlds, a Masters World Record!

Comrades, Beyond Bodybuilding has just been translated into Italian and published in Italy.

Here is the latest BB testimonial:

Rated 10 out of 10

This book is absolutely amazing. As far as strength training goes, since I got this book (over eighteen months ago), I have not done a routine I found anywhere else. The principles, programs, and advice given in it are the absolute top available. As a personal trainer, this has also been an invaluable resource. With this book, I have:

  • Increased my bench press by over 100lbs... and finally learnt how to perform this movement properly

  • Increased my squat and deadlift by over 200lbs each

  • Increased my push-up max from a lame 25 to 76 in just six weeks

  • Gained approximately 20lbs of lean body mass (note that this was not my goal for the full eighteen months)

... Thank you once again, Com. Pavel, for an excellent product.

—Felix Niland, Sydney, Australia

Get your copy of Beyond Bodybuilding today and finally get strong.

   Power by Pavel: RDC on Deadlift Shoes


Photo courtesy Rickey Dale Crain

There is a joke about a Russian who wore shoes two sizes too small. When he was asked about it, he would explain that his life was miserable. The only thing he had to look forward to in his day was coming home and taking off his tight shoes.

Com. Rickey Dale Crain is as strong as any Russian so he digs tight shoes too. In his new book Xtreme Deadlifting he writes, "The shoe should fit very snug and wrap around the foot. Never wear a shoe too big. You don't want your foot moving or slipping inside the shoe… A good [tight] shoe will gradually conform to your foot and you will become used to the tightness (I actually wear it so tight, it is to the point of being uncomfortable), just as you would a power suit or power wraps. You can adjust the tightness a bit by putting on two pairs of socks if need be. Remember: tightness is the name of the game. The tighter you are and/or feel, the better you will lift… And remember, "Friends don't let friends wear Chuck Taylor's."

Learn more championship secrets of squeezing every pound out of your deadlift from RDC's new book book Xtreme Deadlifting:
http://www.crainsmuscleworld.com/books_powerlifting.html

   Workshops by Pavel

SACRAMENTO, CA
Stretching by Pavel. Nov 22.

SACRAMENTO, CA
Bullet-Proof Abs. Nov 22.
SAN JOSE, CA
RKC kettlebell instructor certification course. Feb 20-22, 2009. The cert is 75% sold out.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.

   Articles for the Party, from the Party

"[A] Zen saying goes something like this," writes Com. C.S. Sloan, contributing editor for Ironman magazine, "When you walk, just walk. When you sit, just sit. Do not wobble!" Martial artists and Zen masters call it mindfulness. It means practicing every moment of every day. And the only moment you have is this moment, right now. There are a couple of ways to put this step to practical use, depending on what kind of training program you are using—or maybe what you're going to be using after reading our first step. There's a real good chance that a whole heapin' lot of you who are reading this need to be doing a full-body workout. (I'm not going to get into all the reasons for that here, just go read one of the articles on my website or one of the many great articles here at Dragon Door.) If that's the case, then I find that the biggest obstacle trainees have to overcome with full-body workouts is anticipation of all the exercises, sets, and reps they (perceive) they are going to have to do.

"Let's say your program for the day calls for 5 sets of 5 on squats, 5 sets of 3 on bench presses (followed by a back-off set of 8 reps), and 6 sets of 2 on power cleans, followed by a few sets of curls, dips, and calf raises as accessory work. Not a bad little workout—the problem is just getting through it.

"The first thing you need to do is just squat. In fact, tell yourself that the only exercise you have to do is the squat. When you do the first set, just focus on that. One set follows another (living entirely in the moment) and you're done with all of the squats before you know it.

"Focusing on each set of each exercise—being in the now, and only the now—makes the workout not only a lot easier than you thought, but also a heck of a lot more enjoyable. In fact, performing the workout might just become downright fun. Now, my favorite way to apply this step goes something like this: pick one exercise—and just one exercise—to train for the day. Pick just one number of repetitions to use for each set. If you're trying to build strength, then keep your reps really low: 1, 2, or 3 reps works fine. If you're trying to pack on the muscle, perform somewhere between 5 and 10 reps per set.

"Don't even count sets. Sets don't matter here. The only thing that matters: each set every time that you do it. Followed by another set. Then another. Then another. And so on. You shouldn't even know how many sets you actually do. Just train until you can't perform the prescribed number of repetitions. Just train."

Well said. Read the complete article, The Zen Path to Strength Training.

   Russian Kettlebell Invasion

Men's Fitness has published an article by Com. Jason Brown, RKC TL.

LOUISVILLE, KY
KB workshop. Oct 25. Com. Dave Randolph, RKC. Dave@iron-body.com

BRAINERD, MN
KB "Body Reconstruction Project:" Nov 3-Dec 17. Com. Jon Engum, Senior RKC. info@extremetraining.net

ST. PAUL, MN
Renaissance Fitness & Kettlebell Skool is celebrating one year in business. Com. Jim Mortimer, RKC. mortimer15@msn.com

HO-HO-KUS, NJ
KB workshop. Oct 25. Com. Phil Ross, RKC2. philrossmma@gmail.com

CLEVELAND, OH
Join the Cleveland Kettlebell Club. http://clevelandkb.blogspot.com

LEAGUE CITY, TX
Level 1 KB workshop. Nov 22. Coms. Jay Armstrong, RKC TL & David Cogswell, RKC. jay.armstrong@specialtycontrol.com

EDINBURGH, SCOTLAND
KB workshop. Oct 26. Com. Rannoch Donald. rannochdonald@aol.com

GLASGOW, SCOTLAND
KB classes starting this month. Com. Vadim Koganov, RKC. Kolganovj@aol.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 163, 09/22/08

Comrades, I am proud to announce several RKC instructor promotions.

Coms. Shaun Cairns, Jon Engum, Brad Nelson, Doug Nepodal, and Will Williams are now Senior RKC instructors.

Coms. Cortez Hull, Dan John, Peter Lakatos, and Jeremy Layport are our new RKC Team Leaders.

What a team!

Congratulations to Com. Dan John, RKC TL on winning the gold in discus, silver in the hammer, and bronze in the shot at the US Masters Championship! And a week later Com. Dan won the Highland Games World Championship, the master's division!


Photo courtesy Dan John

"I haven't lost much ground since college (Utah State, Class of 1979)," comments Com. Dan. "One thing that I tell them is kettlebells… The ROP workout from Enter the Kettlebell! might be the single best throwing workout for guys like me I know."

   Power by Pavel: "Russian Rest" Between Your Swings

A squad of Russian soldiers had been digging a ditch for hours. Finally a young trooper made the mistake of asking the sergeant when would they get to rest. "Throw the dirt farther; you will get to rest longer while it is airborne," was the NCO's answer.

You should apply this bit of Russian military "wisdom" to your kettlebell swings. If you don't get lazy on the top of your swing, if you do make the point of popping the hips and cramping the glutes, your kettlebell will get more air time before it comes crashing down. Practice with hand-to-hand swings (see More Russian Kettlebell Challenges) and later apply the same technique to your one- or two-handed swings. This is what we call "hard style swings".

   Workshops by Pavel

BUDAPEST, HUNGARY
RKC kettlebell instructor certification course taught by Master RKCs Coms. Andrea Du Cane and Brett Jones. Oct 3-5.
ST. PAUL, MN
RKC kettlebell instructor certification course. Oct 10-12.
SAN JOSE, CA
RKC kettlebell instructor certification course. Feb 20-22, 2009.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.

   Articles for the Party, from the Party

Com. Dr. Jake Caldwell, DPT, CSCS, RKC tells you how to achieve the perfect kettlebell posture.

Com. Walter J. Dorey explains how to increase your vertical jump with kettlebell training.

   Russian Kettlebell Invasion

Associated Press has quoted Com. Dr. Mark Cheng, RKC TL.

CARMEL VALLEY, CA
Tue and Thur morning and evening KB classes. Coms. RKC TLs Yoanna & Franz Snideman. yoana@revolutionlajolla.com

WHEAT RIDGE, CO
Introductory KB class series. Oct 14-Nov 3. Com. Jason Wood, RKC apwjwood@yahoo.com

ATLANTA, GA
KB workshops. Oct 18, 19. Com. Sara Cheatham, Sr. RKC. saracheatham@hotmail.com

LONG ISLAND, NY
KB workshop. Nov 1. Com. Mike Krivka, RKC. makoncepts@gmail.com.

FREDERICK, MD
KB workshop. Nov 8. Com. Mike Krivka, RKC. makoncepts@gmail.com.

JAMESTOWN, RI
Weekly KB classes. Com. Will Fish, RKC. citiusaltiusfortius@cox.net

QUANTICO, VA
KB workshop at the USMC HQ. Dec 13. Com. Mike Krivka, RKC. makoncepts@gmail.com.

SEATTLE, WA
Ongoing beginner/intermediate/advanced KB classes offered weekly. Coms. RKCs Andrea U-Shi Chang & Kristine Gill. andrea@kettlebility.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 162, 09/18/08

Comrades, don't miss Advanced Russian Kettlebell, new DVD by Com. Phil Ross, RKC2 and champion martial artist. It opens with an excellent, innovative, yet rooted in traditional martial arts, joint mobility section. Then Com. Phil delivers a tough conditioning workout with a strong emphasis on 'rotational power'. Enjoy the pain!


Order by midnight PST on Wednesday, September 24 and get a 10% discount.

   Power by Pavel: Explosive Training Burns More Fat

I want to thank Com. Prof. Tom Fahey for pointing the following study out to me.

Mazzetti et al (2007) have compared the effects of slow and explosive squats and discovered that the latter burned 13% more calories during exercise and 7% more one hour after exercise. The scientists have concluded that "by using explosive contractions and moderate exercise intensity, experienced recreational exercisers can increase their energy expenditure during and after resistance exercise, and this could enhance weight-loss adaptations."

It is no rocket science —by pulling harder on your kettlebell you are working harder and thus burn more calories. If you want to burn fat —go hard style! Learn how in Enter the Kettlebell!

   Power to the People Deadlift Team Update

Applications for the AAU World's in Hampton, VA on November 8-9 are now available:
http://www.aausports.org/

If you will be lifting with the PTTP Team this year please let one of the captains know: Com. Thomas Phillips, TPhillips@collierservices.com, or Com. Brett Jones, appliedstrength@gmail.com.

   Workshops by Pavel

BUDAPEST, HUNGARY
RKC kettlebell instructor certification course taught by Master RKCs Coms. Andrea Du Cane and Brett Jones. Oct 3-5.
ST. PAUL, MN
RKC kettlebell instructor certification course. Oct 10-12. Only a few openings left.
SAN JOSE, CA
RKC kettlebell instructor certification course. Feb 20-22, 2009. The cert is 65% sold out.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 26-28, 2009.

   Articles for the Party, from the Party

"The lats are so crucial for a proper kettlebell press," writes Com. Tim Anderson, RKC2. "Learning how to tighten the lats and use them to push up the kettlebell will allow you to press some serious weight. It will also help protect your shoulders from injury…" Read the whole "latitude" article.

Com. Simon Forsyth will tell you how to develop your pullup ability.

   Russian Kettlebell Invasion

Celebrity trainer Com. Missy Beaver, RKC is in Shape magazine.

Com. Joe Sarti, RKC now has a radio show, Life Without Limits, with a guest list that includes Jack LaLanne. www.fitnessjoe.com

USA

BENTONVILLE, AR
KB workshop. Sep 28. Com. Sara Cheatham, Sr. RKC. saracheatham@hotmail.com

FORT COLLINS, CO
Com. Ricardo A. Nieves, M.D., FAAPMR, RKC2 has relocated his practice to Colorado. He is the Team Physician for USA Judo and a 3rd degree (SAN DAN) in Judo. rico007ltk@yahoo.com

ROCKVILLE, MD
KB workshop. Sep 27. Com. Mike Krivka, RKC. makoncepts@gmail.com.

RIDJEWOOD, NJ
KB workshop, all levels are welcome. Sep 28. Com. Steve Freides, RKC2. steve@kbnj.com

FT. BRAGG, NORTH CAROLINA
Senior RKC Com. Sara Cheatham is now putting a hurt on an unsuspecting population of North Carolina. saracheatham@hotmail.com

ALLENTOWN, PA
KB power and strength workshop. Sep 27. Com. Donnie Thompson, RKC, the owner of the world's highest powerlifting total. don.thompson@DoctorsCare.com

PHILADELPHIA, PA
RKC Team Leader Com. Will Williams is back terrorizing Philly. kettlebelltrainer0311@yahoo.com

FRISCO, TX
KB workshop. Oct 4. Com. David Whitley, Senior RKC. irontamerdave@hotmail.com

LEAGUE CITY, TX
Level 1 KB workshop. Sep 20. Coms. Jay Armstrong, RKC TL, Coms. RKCs David & Miriam Cogswell. strengthcentral@kettlebellclub.com

INTERNATIONAL

OKINAWA, JAPAN
Join the Okinawa Kettlebell Club. http://okinawakettlebellclub.blogspot.com

TOKYO, JAPAN
A two-day KB workshop. Nov 1-2. Com. David Whitley, Sr. RKC hosted by Com. Taikei Matsushita, RKC2. taikei@iea.att.ne.jp

AUCKLAND, NEW ZEALAND
KB seminar. Nov 11. Com. Dr. Mark Cheng, RKC TL. sifu@chung-hua.com

BOROUGHMUIR, SCOTLAND
KB workshop. Sep 28. Com. Rannoch Donald. rannochdonald@aol.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 161, 08/12/08

Comrades, I am honored to announce that Coms. Kenneth Jay and Mark Reifkind have just joined our elite Master RKC team!


We are now offering in-house RKC certifications led by Master RKCs to various organizations. If you would like to host one, please contact Com. John Du Cane, jducane@dragondoor.com.

   Power by Pavel: the Muscle Clean

Since my karate days I have always been prejudiced in favor of the lats and biased against the traps. After all, the lats "connect" the body's mass to the punch and the traps… well, they are only good for having your sparring partner break wooden boards against in an exhibition. You might find clips of this type of Russian paratroopers' amusement online. As the folk saying goes, "Russian leisure, the cruelest and most pointless in the world!"

Of course, if you are a wrestler or an MMA fighter —I don't need to preach to the weightlifting choir —eventually you will have to bring your traps up to speed. I believe this should not be done too soon in the athlete's career; learn to use your hips and lats first. When a powerful hip effort and lat linkage is called for, a beginner will tense his traps and pull with his lower back instead.

A great drill for building a manly set of traps is what weightlifters call the "muscle clean", or the clean with no knee dip whatsoever on the top. As a kettlebell lifter you have been doing that anyway, now you will do it straight up from the ground or from a dead hang, like a weightlifter. Without a backswing and thus with less help from the powerful hips the trapezius will have to violently contract to elevate the kettlebells or the barbell. As usual, don't lean back and don't rebend the knees! If you are, the weight is too heavy.

Marty Gallagher has a great success story of the no-dip clean. He started weightlifting at the age of twelve when his tough Irish father bought the boy his first barbell set. Marty learned how to weightlift from photos in Strength& Health. Until his first meet he had had been under the impression that the clean had to be completed in one movement, with no knee dip whatsoever. As a result of this fortunate mistake he developed a killer pull with a full extension and a gorilla set of traps. Adding a dip on top of that solid pull was a piece of cake. At the age of seventeen Marty would win his first National Teen title in weightlifting and set an national junior record in the Olympic press with 260 @ 198.

My belief is, most comrades could get a decent clean if they followed into Gallagher's footsteps. The muscle clean also cures the reverse curlers. Here is Marty's account of teaching this move to a fellow powerlifter. "The single biggest mistake I see is they all want to 'reverse curl' the poundage. I have been working with Chuck on this and its a hell-of-a-hard habit to break you must pull up the torso keeping the elbows above the bar as the bar moves up in a straight line —don't even think about snapping the wrist over until the bar passes the solar plexus —done properly the accidental clean FORCES the user to develop SPEED —without speed and velocity the no-knee dip clean devolves into that ridiculous exercise, the upright row. I like what iron mentor Bill Starr says; (and I paraphrase) "Unless you develop upward bar speed, the moment you stop pulling the bar will drop like a guillotine." I love that. Chuck was "deadlifting" cleans and was having a hell of a time until I took him outside with a 135 pound barbell. I made him pull it, and pull it, and pull it —I told him to pull it as fast as he could and then let go of the barbell —did the bar continue upward? or did it simply drop to the dirt? After 30 minutes he was able to generate the requisite speed to keep the bar moving upward after he let go. We went back inside and started fresh. He said, "Oh, this is a totally different exercise!" That's right, Chuck, these aren't "extended deadlifts" these are "velocity pulls".

Marty likes doing the first muscle clean from the platform and the rest of the reps from hang. If you choose to do it Marty's way with kettlebells, remember that you can't decelerate falling KBs with your knees as you could a barbell. Make sure that your arms are completely straight —tense the triceps to make sure —and your alignment is perfect at the moment of the low catch. The heels are planted, the hips loaded, the abs braced. The kettlebells must be dropped in such a way that they are precisely over the line crossing the middle of your feet.

Barbell or kettlebells, shoot for the goal Marty has set up for you —muscle clean your bodyweight for three reps. "To get good at power cleans requires we fuse tremendous power with quick precision."


When it comes to building strength, muscle, and power, Com. Marty Gallagher is as smart as they get. Please read my foreword to Purposefully Primitive, an incredible new "novel of strength" by my mentor.

   Workshops by Pavel

BUDAPEST, HUNGARY
RKC kettlebell instructor certification course taught by Master RKCs Coms. Andrea Du Cane and Brett Jones. Oct 3-5.
ST. PAUL, MN
RKC kettlebell instructor certification course. Oct 10-12. The course is 60% sold out.
SAN JOSE, CA
RKC kettlebell instructor certification course. Feb 20-22, 2009. The course is already 30% sold out.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.

   Articles for the Party, from the Party

Com. Jack Reape is talking about "SPEED sKillz" at length. A must read for athletes whose sports demand running, PTP and RKC practitioners.

   Russian Kettlebell Invasion

HEALDSBURG, SONOMA COUNTY, CA
Kb workshop. Sep 6-7. Coms. Mark Reifkind, Master RKC & Tracy Reifkind, RKC. rifstonian@yahoo.com

LA JOLLA, CA
RKC prep KB course. Sep 12-14. Com. Brett Jones, Master RKC. appliedstrength@gmail.com

MARINA DEL REY, CA
KBs and corrective exercise workshop. Aug 30. Coms. Dr. Mark Cheng, RKC TL & John Spezzano, RKC. sifu@chung-hua.com

RANCHO BERNARDO, EAST SAN DIEGO COUNTY, CA
Beginner KB workshop. Aug 24. Com. Robert Budd, RKCII. Robert@bamfitnessreno.com

OAHU, HI
Com. Justin Garfield, RKC will be coming to the island every six weeks and offering for private and semiprivate training and workshops. trusty0311@yahoo.com

BRAINERD, MN
Five-week KB course starting Sep 1. Com. Jon Engum, RKC TL. info@extremetraining.net

BELGRADE, MT
Coms. RKCs Dave Cronk & Jim Collins have just opened a new KB gym. dcronk2@hotmail.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 160, 07/17/08

Congratulations to Team Engum on winning eight medals, three gold, two silver, and three bronze, at the US Taekwondo Nationals! Com. Jon Engum is an RKC Team Leader who owns a TKD school in Brainerd, MN. You can find him and other top notch RKC certified kettlebell instructors in our instructor directory.

   Power by Pavel: Wrestling Strength

"The Russian wrestlers use… Olympic lifts, kettlebells, and bodyweight exercises," writes Yuri Verkhoshansky. "They use a lot specific strength exercises with machines build specifically for them."

Not leg extension machines and similar nonsense, of course, but specialized devices similar to the barrel and band rig Com. Kenneth Jay, Senior RKC has devised for Com. Mark Madsen, RKC, the favorite to win his class in Greco-Roman wrestling in Bejing. Watch a clip of Mark's strength training:

http://www.youtube.com/watch?v=4TBASHEYeaw


I urge you to learn more about the innovative training techniques by Com. Kenneth Jay, Senior RKC, researcher at the University of Copenhagen, and strength coach to several Danish Olympic teams from his DVD Advanced Strength Strategies.


   Workshops by Pavel

BUDAPEST, HUNGARY
RKC kettlebell instructor certification course taught by Master RKCs Coms. Andrea Du Cane and Brett Jones. Oct 3-5.
ST. PAUL, MN
The September kettlebell instructor certification course has sold out. Sign up for the Oct 10-12 RKC course.
SAN JOSE, CA
RKC kettlebell instructor certification course. Feb 20-22, 2009. Please note the 2008 San Jose cert sold out within weeks.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.


   Articles for the Party, from the Party

Com. Geoff Neupert, Sr. RKC maps out an RKC style abbreviated strength training plan.

Com. Cpl. Michael Johnson, RKC talks about physical training for "law enforcement combat".


   Russian Kettlebell Invasion

Com. Missy Beaver, RKC is in C: California Style magazine.

EL SEGUNDO, CA
KB boxing bootcamp starting now. Com. Alex Stowell, RKC. kettlebellboxing@yahoo.com

DENVER, CO
Monday and Saturday KB classes. Com. Comrade Brian Copeland, RKC. brian@bccorefitness.com

LOUISVILLE, KY
Level 1 KB workshop. Sep 6. Com. Dave Randolph, RKC. dave@iron-body.com

HUNTINGTON, NY
Long Island Kettlebell Club workout. July 19. Com. Christian Lombardo, RKC2. christian@fortitudefitness.com

WESTON, WV
Basics & beyond KB workshop. Aug 23. Com. David Whitley, Senior RKC. irontamerdave@hotmail.com

EDINBURGH, SCOTLAND
"Combat ready" KB workshop. July 27. Com. Rannoch Donald, RKC. rannochdonald@aol.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 159, 07/04/08

Happy Independence Day, America!

   Kettlebells for Maxing Military Physical Fitness Tests

by TSgt Philip Davis, RKC

I am a Technical Sergeant in the US Air Force and have been active duty for almost 9 years now and been deployed numerous times. I am currently stationed at Misawa Air Base, Japan. I received my RKC in October of 2007. I lifted weights (bodybuilding style) for 6 years (from 18-24) until I discovered kettlebells and have used kettlebells as my main training tool since June of 2005. I do utilize my drag sled, heavy sandbag, bodyweight drills, heavy bag work, and barbell work as well but, no matter what program I'm on, KBs take up at least 75% of my training time.

Best lifts:

  • SSST (snatches in 10 min with a 24kg KB) —242
  • UST (snatches in 10 min with a 32kg KB) —202
  • 5:00 32kg Snatch- 114 reps (performed at Sep 2007 TSC in La Jolla)
  • Deadlift (no equipment, just chalk) —485

If you're in the military and are tired of continuously performing poorly on your PT test then I have the solution to your problem. I am a Technical Sergeant in the U.S. Air Force. Once a year we are required to perform a physical fitness test consisting of 1 minute of pushups, 1 minute of sit-ups, and a mile and a half run. This test is designed to test cardiovascular endurance (run), muscular strength (pushups), and core strength (sit-ups). Supposedly, this test evaluates if a soldier is mission ready for combat operations. If an individual is able to perform well on these tests then he or she is theoretically ready for whatever may come their way during the heat of the battle. The Army, Navy, and the Marines have similar methods for testing their soldiers although the Marines are slowly beginning to realize the error of their ways.

I question the relevancy of these fitness standards adopted by our military. These tests are not a true measure of combat readiness. Being a good runner doesn't mean you will be able to drag your 190 pound friend 300 yards to safety. Being able to complete 60 pushups in a minute doesn't mean you will have the strength and endurance to offload 20 tons of ammunition while wearing 70 pounds of body armor in 120-degree sun. Sit-ups are about as useful as a hole in the head yet the military still deems it an appropriate means of testing its troops. That being said, the methods that people use to train for these tests are not preparing them for combat operations. The past few years have made it painfully obvious that the traditional type of training used by the majority of our armed forces is not adequate to prepare our forces for the dangers they must face.

Soldiers, Sailors, Airmen, and Marines have trouble meeting PT standards because their method of training is useless and sometimes even counterproductive. Since I began training with kettlebells I have easily maxed out every military PT test I have taken. I never train for the events specifically yet I easily outperform my fellow soldiers. The only times I run or do traditional pushups or sit-ups is during the PT tests yet I perform above my peers in all these categories while they train specifically for these events. The reason for this is not because I'm genetically gifted or that I have a better work ethic than my friends. The difference between me and them is simple……kettlebell training is superior to what they are doing and the proof is in the numbers. Let me explain.

No other single tool can provide the necessary training stimulus required for military personnel than the Russian kettlebell. For the first 6 years of my military career I trained the same way as all my peers. I would lift weights 5-6 days a week for at least an hour. I had my "chest and tris day", my "back and bis day", my "shoulders and calves day" and the eternally dreaded "leg day". I would do some "cardio" in the morning three times a week on the tread or elliptical machine for 30-45 minutes. I would also go for long runs about twice a week. On top of that I would do at least 20 minutes of "abs" at least 5 days a week. On any given week I would spend approximately 12 hours training. Does this sound familiar to anyone? Now that I have discovered kettlebells I train approximately 5 hours a week yet my PT scores are way better now than they were 5 years ago. It's not that I lacked motivation or had a poor work ethic either. I never missed a workout and trained with an intensity level that matched or exceeded most of the guys in the gym. The missing element was knowledge, which is what I hope to impart to those reading this article.

What is being evaluated during your PT test? It's not how fast you can run or how many pushups or crunches you can do although that's what the numbers say. Your ability to withstand short, intense bouts of energy is what is being evaluated during your PT tests. You don't have to be a good runner in order to record a fast time on the test but you must be well conditioned and be able to perform all out for 8-12 minutes. You can train with kettlebells in such a manner that is almost custom made for the PT test without ever performing any of the required drills. Core strength and muscular endurance are a byproduct of kettlebell training. There is no need to do abs multiple times a week, you will get massive amounts of core strength from proper KB training. If you're concerned with the pushup portion of the test, throw in some ballistic type crossover pushups towards the end of your workout and maybe some bottoms up pushups in order to teach your body how to create tension in the appropriate muscle groups. Most people have problems with the run because they can't breathe. They are unconditioned and doing "cardio" 4 times a week just doesn't work. Instead, multiple sets of swings or snatches with brief rest periods will do more your conditioning in 20 minutes than an hour on the stationary bike ever will.

Refer to the sample routine below, which you can adjust to your own fitness and strength levels. Monday and Thursday are for strength with Tuesday and Friday reserved for conditioning. Wednesday is set aside for recovery while Saturday is meant to be a fun day. You could do anything you desire on Saturday such as play basketball, go mountain climbing, surf and swim in the ocean all day, take your dog for a walk in the woods, whatever your heart desires. If you wish to hone your kettlebell skills and work on a movement you're not comfortable with (ex: bent press, renegade row), by all means go ahead, just don't go crazy. Wednesday and Saturday are meant for your body to recover so nothing excessive whatever you decide to do. None of these workouts should take you any longer than 45 minutes, hence the 5 hours weekly training.

If you can produce the type of a workload below I promise you will be among the elite in your chosen branch of service. This routine, or something similar, will provide you with strength and endurance that will put you head and shoulders above your peers and will leave you wondering why the military sets its PT standards so low. You should enjoy life. Spending 12+ hours a week in the gym seems kind of pointless when you could cut that training time down to 5 hours and still have time to do the things you enjoy while maintaining a level of unrivaled strength and fitness. Whether you're in the military trying to ace that test or a stay at home mom trying to keep up with your kids, kettlebells are the answer.

Sample Military PT Training Program

Monday- [Double 32kg LC C&P- 4 reps w/ Double Beast SLDL- 5 reps] x 5
[Double Bulldog Windmill- 5 reps (l,r) w/ Double 32kg Squat- 5 reps] x 5
Finish with Single 32kg Bottoms up Pushups- 10 reps x 5 sets

Tuesday- SSST- rest 1 minute
Double 24kg Guard attack- 10 reps x 10 sets w/ :30 break
32kg DARC Swing- 50 reps x 10 sets w/ :30 break
Finish with 24kg Crossover Pushup- 5-2cnt reps x 10

Wednesday- Juggle 16kg — 20kg kettlebell for 20-30 minutes

Thursday- [Double Bulldog Dead Clean- 5 reps w/ Bulldog Press- 3 reps (l, r)] x 5
[Bulldog TGU- 3 reps (l,r) w/ Double Bulldog Swings- 20 reps] x 5
Finish with Double 24kg Bottoms up Pushups- 10 reps x 5 sets

Friday- [24kg Snatch ladder (2,4,6,8,10) w/ Burpees- 25 reps] x 10
Double 32kg Jump Squat- 10 reps x 10 sets w/ :30 rest
Finish with Clap Pushups- 10 reps x 10 sets

Saturday- Active Recovery Day

Sunday- Off

TSgt Philip Davis, RKC
Misawa Air Base, Japan
philip.davis.8@us.af.mil


RKC™brand kettlebells. MADE IN USA.

Power by Pavel Newsletter
Issue 158, 06/20/08

Comrade, if you liked More Russian Kettlebell Challenges, you will enjoy Full Body Kettlebell Power: Beyond the Basics by Com. David Whitley, Senior RKC. A strong presentation of advanced kettlebell exercises, which seamlessly blends strength, conditioning and flexibility. The 'Hold My Beer and Watch This' section alone is worth the price of admission. Dave's truck-like strength and size blends with a kid-like flexibility that is rare and inspiring.


Order by midnight PST June 25, 2008 and save $5.00


Congratulations to Com. SSgt Adam Glass on joining the elite group of certified Red Nail™ benders!

The Russian Kettlebell and Hardstyle Have Changed My Life

Part II

By Adam T Glass


http://www.adamtglass.blogspot.com/

During the time I was training PTTP, I really got interested in this kettlebell business. Was it hype? It sure did sound like it. A 20-30 minute workouts that would make me stronger, faster, fitter, leaner, flexible and replace my current need for a huge weight room?

Well, you can only look at this thing for so long before you either commit to it or walk away. In February of 2006 I ordered my first sets of kettlebells, two 36's, two 53's and two 62's (I don't play around, when I try it I jump in). My 53 arrived with in 10 days.

Words cannot describe how humbled I was by this "cannon ball with a handle" First of all, I thought I had some lungs and wind-I could run 2 miles in about 12 1/2 minutes. Swings reduced me to a sweaty crumbled mess in minutes. I "knew" I was strong, I had done seated presses with 75's for reps —Why was this 53lb ball so hard to press?

I knew I had found a gold mine. I ordered all of the DVDs DD carried, all the books. I bugged everyone who would listen on the forum. Night after night in the humid Okinawa summer I swung, hoisted, threw, and pressed these weights. Things started to change.

My shoulders density increased to a massive degree, my lower back NO LONGER HURT. My abs felt stronger than ever. My runs felt great. I slept like a rock, and felt energetic all day at work. At that time my job was in a warehouse moving crap all day. I could not get tired, loading and unloading containers, moving boxes, all in 95-100 degree weather with full humidity.

My whole out look towards training was changing. Why cared if you can lift this or that once? Let's lift this bell for the next 10 minutes and see where you are after that. I began to tap the most elusive form of Strength—Strength-Endurance the ability to generate force over and over. The kind of strength that wins championship games, and decides who lives and who dies in combat. I learned looking a certain way meant NOTHING, life is a performance based test. Finally I found a way to pass.

By mid-summer I was throwing a 72 and 88 bell around fairly well. The base had a strongman competition at the fitness center. I entered the heavy weight class, as the lightest man in the division (208lbs than) my endurance and core strength allowed me to dominate.

At the end of 2006 I was slated to return to the desert. This time I knew what I was lugging back over there-5 bags of gear and a rucksack with a 28kg bell. The 34 days of training at Fort Bliss flew by as I snatched and jerked that bell every night.

My tour was going great —working the bell every night in the heat allowed me to acclimatize with in 5 days. My body armor felt light despite it weighing 70lbs.

In December of 2006 I decided to try my hand at the classic strength feat of steel bending. I ordered a nail bag from Iron Mind and waited.

Obviously years of wrist work came through for me, but more so was the massive core power of the breathing techniques Comrade Pavel taught me. My shoulders were strong and mobile, allowing me to easily master the major bending techniques. I understood irradiation and already knew how to load my lats and push from them because of thousands of reps in the standing clean and press. My hands were strong and conditioned-snatches played their part.

With in one year I had bent the Red Nail™, pressed the Beast and put up my 200 snatches in the SSST. But what is really important is what happened to me outside of the training.

I learned I am a great trainer, and I have the ability to teach others. I learned I have more patience than I first thought. I learned the satisfaction of following through goals-that sticking to the program will always take you farther than any silly "muscle confusion" program you will find in the latest fitness magazine. I learned real fitness does not need 2 million dollars worth of machine, 500 dollars in supplements and the approval of some juiced body builder.


Two years of Hard-style: I have found true self-respect. I have earned the respect of top trainers with my knowledge discipline and focus. I have climbed the ladder of the bending world, and earned my place as a strong short bender. As I have transitioned to Old time Strongman work —I have easily learned new feats of power. Snapping wrenches, tearing cards, breaking chains —it all started right back at an investment of buying a book from a man who truly wants to see people grow strong.

As I transition to the civilian world and leave my stripes behind, I now have my mind set to be a personal trainer and help others learn to find their best selves. I will become one of the top strongmen in the world, best short benders in the world. It all started right here —Hard-style, kettlebells, Pavel and his RKC's.

This is my story, and I hope it helps you find your way.

Adam T Glass
http://www.adamtglass.blogspot.com/


Download your FREE Hard-style PDF
and see how strong you can get.


   Power by Pavel: Breathing for Hard Style Kettlebell Pulls

In the last issue of this newsletter (see the archives) I explained the similarity between kettlebell swings and snatches done with maximal acceleration on the way down and up and plyometrics. Make sure you breathe correctly to get the most benefit out of this type of training and to do it safely. From Supertraining:

"Correct breathing is important during plyometric training. It is vital that the athlete holds the breath during the amortization and early propulsion phase to stabilize the body, offer pneumatic shock absorption and to increase the rebound force. Forced exhalation should accompany the remainder of the propulsion phase."


   Workshops by Pavel

ST. PAUL, MN
RKC kettlebell instructor certification course.
Sep 19-21.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course taught by Master RKCs Coms. Andrea Du Cane and Brett Jones. Oct 3-5.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 15-17, 2009.


   Articles for the Party, from the Party

Com. David Whitley, Sr. RKC explains kettlebell training for full body fat loss.

Com. Bill Fox applies the concept of tactical periodization to the training of any Comrade whose lifestyle defies planning in desk jockey daddy periodization.


   Russian Kettlebell Invasion

Boston Globe.

CARMEL VALLEY, CA
KB conditioning classes. Tuesdays & Thursdays. Coms. RKC TLs Yoanna & Franz Snideman. revoinfo@revolutionlajolla.com

ENCINITAS, CA
Com. Robert Budd, RKC has moved from Nevada to terrorize this peaceful California beach town. He and Com. Carolyn Brumfield, RKC2 teach ongoing KB classes. robert@bamfitnessreno.com.

WASHINGTON, DC
KB Level 1 workshop. June 21. Com. Marvin King, RKC2. mjk@kettlebelltalk.com

SHERMAN OAKS, CA
Level 1 KB seminar. July 10. Com. Justin Garfield, RKC. trusty0311@yahoo.com

COTTAGE GROVE, MN
"Kettlebells for Athlete" 10 session camp for high school athletes. July 22- Aug 21. joe@pavelfitness.com

ST. PAUL, MN
CK-FMS (Certified Kettlebell-Functional Movement Specialist) instructor certification course by Coms. Gray Cook, RKC and Brett Jones, Master RKC. Aug 8-10.

JAMESTOWN, RI
KB workshop. June 28. Com. Will Fish, RKC. citiusaltiusfortius@cox.net

HOUSTON, TX
Level 1 KB workshop. July 26. Coms. Jay Armstrong, RKC Team Leader and David Cogswell, RKC. jay.rkc@kettlebellclub.com

ALEXANDRIA, VA
KB workshop for fitness professionals. June 22. Com. Jason Brown, RKC TL. jason@kettlebellathletics.com

SEATTLE, WA
KB conditioning classes, morning and evening. Coms. RKCs Andrea U-Shi Chang RKC & Kristine Gill. andrea@kettlebility.com

AUCKLAND, NEW ZEALAND
KB workshop. June 28. Coms. RKCs Mike Capper & Paul White. mikebcapp@gmail.com

Power to you!

Comrade Pavel
www.PowerbyPavel.com


Power by Pavel Newsletter
Issue 157, 05/28/08

The Russian Kettlebell and Hardstyle Have Changed My Life
Part I




By Adam T Glass
http://www.adamtglass.blogspot.com/


In early 2000 I bought Pavel's Bullet-Proof Abs. I had never seen anyone talk training the way Pavel did. I did mostly "high intensity training" (HIT). While I was able to lift very heavy weights in the drills I did work, I was, in fact, de-conditioned, inflexible and had very little strength skill. I started to train a lot more with Pavel's methods from the book, and transitioned to "Dinosaur Training" by Brooks Kubik. I felt I was moving in the right direction. Over the next 4 years I worked very hard on odd objects and grip training, but still felt I was missing out on a lot of information.

I was training to the point of vomiting, carrying sandbags for half a mile, heavy bench work. My body weight jumped up to 225. I also picked up a fairly uncomfortable ache in my lower back. I chalked that up to "part of the life" and tried to truck on. By Sep 2004 I had to drop a lot of training and take several months off. During this time I spent a lot of time on the Internet learning and studying. I quickly found my way to the Dragondoor forum. I read and marveled at the power of men who were 30-75 pound lighter than me and the things they could do.

I purchased Power to the People! (PTTP), and learned more in one evening reading than I had accumulated in 6 years of trial and error training. No longer was I being told "Do this" because some one else did it, I was being told "Do this-it will work and here is why" Within 7 months of PTTP I was up to a 585 deadlift and 165 pound Turkish get-up. I came home from Iraq at 230 lbs with an 18-inch neck. I looked completely different…


Get strong with Power to the People! book and Power to the People! DVD


   Power by Pavel: RDC on Training for Older Lifters

Speaks powerlifting legend Rickey Dale Crain:

"There is a problem of muscle loss as we get older. I have studied the 40-80 year old lifter for sometime now, as we have trained many of these in the past 15-20 years. (and as I and my brother are one)......I have made some observations that I would like to pass along. The older you get the lower your reps will become (out of necessity), mainly because of the irritation of the joints (i.e. arthritis, etc.). Secondly as you age you lose muscle mass (because of lighter training due to injury, recovery abilities by the body or other reasons) and it is very difficult to get it back (if you can get it back at all). Up to that age you can get by on periodically going light or taking a short rest. As an older athlete you cannot do this and expect to recover fully. I noticed in my father, both by observation and by what he had told me, (which confirms it) that you need to keep your weight at no less than 65%-75% of max (at a minimum) most of the time (UNLESS you are injured or recovering from an injury). When we were younger we could recycle and drop to 50% and start back up again with no ill effects. At an older age there would be a more permanent muscle loss than normal. So, for the older lifter it is better to do lower reps and higher weight, as much as possible with shorter mini-cycles. Never going below 65%-75% unless it is for rehab purposes.....Also never try to keep it above 85-90% for extended lengths of time...to avoid overtraining...which is easier to do also as you age.....My father primarily did singles/doubles and/or triples, never any higher. If the weight drops too low due to higher reps, too much muscle mass will be lost, (much of which cannot be recovered). As I get older I am seeing the same thing occur. Remember, keep the weight up, get your rest from less sets not less weight."

   Workshops by Pavel

ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
June 27-29.
ST. PAUL, MN
RKC kettlebell instructor certification course.
Sep 19-21.


   Articles for the Party, from the Party

Com. Mark Toomey, RKC TL interviews IPF powerlifting champion Tammy Dianda.

Com. Anders Eriksson, RKC tells you how to get the most out of strength training using his accomplishment of a one-arm chinup as an example.

Com. Mike "the Machine" Bruce explains why the partial deadlift is beneficial to fighters.


   Russian Kettlebell Invasion

Com. Taikei Matsushita, RKC has been profiled in Japanese martial arts magazine Hiden.





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


Power to you!

Comrade Pavel
www.PowerbyPavel.com



Power by Pavel Newsletter
Issue 156, 05/14/08

Congratulations to Com. Richard Travis on winning his first Pan-American gold medal in BJJ! The fighter he defeated to win his title has had a Rickson Gracie black for twelve years; Richard has been a black belt for only a year. Speaks his S&C coach, also a BJJ champ, Com. Jeff Semonick, RKC: "He incorporated the kettlebell techniques into his gym routine, stating that it gave him the edge needed for success."

   Power by Pavel: "Actively Accelerated Ballistics"

The late Dr. Mel Siff mentioned actively accelerated ballistics as one of the training modalities. "Instead of lowering the [weight] slowly or allowing it to drop under gravitational acceleration, deliberately pull the [weight] downwards as fast as you can, stop the downward motion at a suitable point before the end of the movement and as rapidly as you can, try to accelerate the [weight] upwards into a powerful concentric movement."

Which is an exact description of the "hike pass" followed by an explosive lift in the hard style swing. To learn how to lift kettlebells in a manner which will make you explosive, 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.


   Articles for the Party, from the Party

Com. Jay Armstrong, RKC TL shows how to make the kettlebell swing safer and more effective with the one-hand slap technique.

Com. Josh Henkin, RKC TL explains how to combine kettlebell and sandbag training.

Com. SSgt Adam T Glass teaches how to add bands and chains to your kettlebell training.


   Russian Kettlebell Invasion

The latest Tactical Strength Challenge results: http://www.tacticalstrengthchallenge.com/

A letter from Com. Timm MacDonell, Calvary Chapel Murrieta:

I have served as strength and conditioning coach, football coach, and track and field coach for the past 10 years at a small private high school in Southern California. I have certified thru NSCA and USA Weightlifting. During my time here we have been fortunate to have several outstanding athletes. 5 state or American record holders with USPF powerlifting and one world record holder in the deadlift.

… I have learned what I could about Kettlebell training through videos… After attending a workshop with Pavel I began incorporating Kettlebell basics into our daily workouts. In the course of 6 weeks we have seen some amazing results. Deadlifts went up between 15-25 lbs. and some of our larger athletes (220lbs +) can now jump onto our 30" and 36" boxes. Our program is ending a hypertrophy phase so power is not an emphasis. These results would be understandable during our power phase. To see them now is new to me. We are currently meeting with other coaches on our campus to get Kettlebells involved in all of our sports teams. Can't wait to see the results.



RKC™ brand kettlebells. MADE IN USA.


Power to you!

Comrade Pavel
www.PowerbyPavel.com

Power by Pavel Newsletter
Issue 155, 04/30/08


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


Power by Pavel Newsletter
Issue 154, 04/18/08


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

Power by Pavel Newsletter
Issue 153, 03/19/08

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:

"Every aspect of training is covered in Pavel's Beyond Bodybuilding from flexibility to all types of strength development, U.S.M.C. training, R.K.C. training tips from many of the greatest strength experts around the world, plus a glossary of exercises to fit everyone's needs. I salute Pavel and Beyond Bodybuilding."
—LOUIE SIMMONS, Westside Barbell

"Congratulations! You have done it again Pavel. Beyond Bodybuilding is a treasure chest of strength training secrets. I love reading your stuff. Your books are never a rehashed... dashed out... serving of the same old thing or even close to it. It's truly 'arm pit soaking', exciting stuff. You are a credit to the game Pavel. I am better for having known you."
—LARRY SCOTT, Author of Loaded Guns,
former Mr. America, Mr. Universe and the first Mr. Olympia

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


Issue 152, 03/05/08

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 Newsletter
Issue 151, 02/19/08

   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



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