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If you are capable of reading and following along....then you have the recipe to build strong, dense abs that are as much "Go" (performance enhancing) as they are "Show" (they look athletically strong).I have lost 4 inches off my waist on the program in a year, dramatically increased…Read More
By Pavel Tsatsouline
Complete Table of Contents
Pavel's USA Workshop Schedule
Praise for First Edition of Beyond Crunches
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"In my capacity as a leader of Marines, I have to continually balance the matters of mission and training. There is never enough time to train Marines to the standard that exists in a leader's mind. However, if I were to recommend one Physical Training program to develop a Marine's overall strength and fighting capability, it would be one prescribed by Pavel Tsatsouline. His exercise principles are well researched, easy to implement, and focus directly on a functional end-state: high caliber efficiency. He is a man of extensive knowledge, vast experience, and boundless enthusiasm. However, while his skills are legion, he escues the chest pumping, "look at me" attitude and focuses an iron will on the trainee. This fact is rare in today's world of self-promotion and provides a learning atmosphere that is unparalleled. From hoisting his beloved Kettlebells to Janda sit-ups to one-legged squats, results are declarative. Anyone serious about getting fit - and in particular the military or law enforcement professional - should stop looking for a better piece of equipment or diet supplement and get 'Pavelized.' There is no substitute for hard work and knowledge. Pavel has both in tremendous quantity and quality."
Lieutenant Colonel George H. Bristol, USMC
Director, Marine Corps Martial Arts Program
Up to 60% of punching power comes form the midsection. Also, a great deal of kicking power comes from the same source. Anyone of us who has pulled a muscle in that area and tried to practice can attest to just how much their midsection accounts for. There is also that aspect of a strong midsection acting like armor for the soft internal organs. It's clear that a strong midsection is important to a martial artist.
The problem is, how do we do it? Crunches don't work. How do you work your obliques? Your back? Generally we're told to do low-load exercises as a way to avoid injury, but do they really work? Not very well.
He explains that in order to have a good deal of residual muscle tension (strong, hard, tight abs) one must perform high-tension exercise which translates as as much load as you can stand for 5 to 12 reps (depending on your goal). This is very different to what we've all been taught in our gym classes growing up!
Much of what I said about Pavel Tsatsouline's other work, Power To The People, applies to this book as well. It has the functionality of a cookbook while presenting the information you would expect in a textbook. It is also a very enjoyable and entertaining read with many sidebars and anecdotes.
Included in this text are a myriad of abdominal exercises. These are somewhat necessary because, as Pavel explains, a body will adjust to an exercise, becoming more efficient in performing a specific movement, over the course of a month. To continue getting maximum results from your exercise regime, it is necessary to change something, like the movement, the load or the number of repetitions, etc. Perhaps just as important, anyone following his directions will never risk being bored with their workout! The exercises range from the unusual "Janda Situp" which is a partnered drill where the hip-flexors are "tuned off" through the use of an interesting little reflex, to the elegantly simple "straight legged sit-up, to the down-right brutal and torturous "Dragon Flag", Bruce Lee's favorite abdominal exercise.
Also, unique and unusually effective exercises are provided for the obliques and the lower back (but I think the deadlifts in Power To The People are more complete with respect to the lower back). In my opinion, Beyond Crunches is worth purchasing JUST for the "full contact twist" drill in and of itself. You won't believe how effective this is for increasing punching power.
Recently Pavel has started to market a device he calls "The Pavelizer", a gizmo that lets people perform the "Janda Sit-Up", which is normally a partnered drill, by themselves.
This book, as all his others, is targeted at a martial arts audience. I've found that the techniques he presents are very effective and well thought out and extremely well illustrated. This book spends much more time in my workout bag than it does sitting on a shelf collecting dust."
-Gulo Gulo on CyberKwoon.com
"Thank you for the great job you did in your presentation (on abdominal training) at the Arnold Fitness EXPO Seminar. We received uniformly favorable comments concerning the quality of your instruction and the content of your message. As you know the fitness enthusiasts we attract to our seminars are very knowledgeable individuals. Hence, their supportive feedback concerning you and your presentation is of special significance."
-James J. Lorimer, Schwarzenegger/Lorimer Productions
"I am writing on behalf of the entire Board of Directors of the Texas Tactical Police Officers Association to express our sincere gratitude to you for helping with our Conference 2000. We trained 536 officers from 129 agencies.
Your portion of the instruction was a huge success. All of the student critiques were very complimentary. As a team leader with the Houston Police Department SWAT team, I am constantly looking for new ways to improve my physical performance. According to the student comments, you have truly introduced a new and revolutionary fitness program to our members. In particular, our members commented on your common sense, practical exercises that utilize a minimum amount of equipment to achieve the very goals that other instructors require thousands of dollars of equipment to achieve. These techniques will help each officer reach new levels of fitness and ultimately improve their ability to protect the communities they serve. It is our mission to provide the very best training available, anywhere. Your efforts helped make that possible. "
-M.L. "Sandy" Wall, Training Advisor
"I have seen many abdominal routines in the last 25 years and the Beyond Crunches program is the best yet."
-Steve Maxwell, M.Sc., Senior World Brazilian Jujitsu Champion
"As a world record holding powerlifter, I know the importance of strong abs on maximum power performance. Beyond Crunches is THE text and authority on ab/trunk stability."
-Dr. Fred Clary, National Powerlifting Champion and World Record Holder
"I learned a lot from Pavel's books and video, and plan to use many of his ideas in my own workouts, especially the nontraditional ab exercises described in Beyond Crunches."
-Clarence Bass, Most Muscular Man, Mr. U.S.A, Past 40, author of Ripped 1, 2 & 3 and Lean for Life
Employ These Little-Known Tips from Elite Athletes and Possess Your Own Set of Awesome Abs
As a former Soviet Union Special Forces conditioning coach, Pavel Tsatsouline already knew a thing or two about how to create bullet-stopping abs. Since then, he has combed the world to pry out this select group of primevally powerful ab exercises-guaranteed to yield the fastest, most effective results known to man.
According to Pavel, "Crunches belong on the junk pile of history, next to Communism. 'Feeling the burn' with high reps is a waste of time!" Save yourself countless hours of unrewarding, if not useless-if not damaging-toil. Get with the program. Make fast gains and achieve blistering, rock-hard abs now.
Fry your abs without the spine-wrecking, neck-jerking stress of traditional crunches-using this radical situp designed by the world's leading back and muscle function expert, Professor Janda, from Czechoslovakia.
No one-but no one-has ever matched Bruce Lee's ripped-beyond-belief abs. What was his favorite exercise? Here it is. Now you can rip your own abs to eye-popping shreds and reclassify yourself as superhuman.
When it came to wanting titanium abs yesterday, the Soviet Special Forces didn't believe in delayed gratification. Pavel gave them what they wanted. If you want abs that'll put you in the world's top one percent, this cruel and unusual drill does the trick.
"You are not training if you are not training with Pavel"
Dr. Fred Clary,
National Powerlifting Champion
and World Record Holder.
"The Russians are years ahead of
us when it comes to training Pavel is the man!"
Michael Morris and Todd Steussie,
If you are capable of reading and following along....then you have the recipe to build strong, dense abs that are as much "Go" (performance enhancing) as they are "Show" (they look athletically strong).I have lost 4 inches off my waist on the program in a year, dramatically increased my abdominal strength from a variety of angles and positions and seen this strength directly contribute to tangible improvement in my kettlebell practice. I wanted my Abs to wake up and contribute, spreading the load over more of my body. I wanted Abs that would directly impact my performance in my kettlebell practice. Receiving all those benefits and more.Immerse yourself in this program and you will deeply experience your entire musculature in a way that enhances your performance. A tremendous "WTH - What The Heck" effect for me which I gladly welcome. The groundwork section alone is priceless.There are years of practice here and I routinely pick 2 exercises, set a goal/hit the goal and switch over to 2 different exercises...wash,rinse.repeat. About once a month.Part of Pavel's strength is greatly supported by his very "Bullet-Proof" Abs. He has given you the recipe on a Silver Platter, take the book to the gym and get started. This works, Period.
Comrade Pavel doesn't waste my time with useless garbage, this stuff works!When I am done with three sets of five Janda sit-ups or Dragon Flags,I know I have effectively worked my abs.
Bullet-Proof ABS has proven to be the most informative book on the subject I have seen. I was very impressed with Mr. Tsatsouline's knowledge on the subject.
When I first purchased the book 'Bullet proof Abs'I just figured that it was another AB book.(I have several)But when I first tried doing that Janda sit-up,I was amazed that I could not even budge past the standard crunch.So I had these rubber chords with handles that I just tied to the end of the ab pavelizer an did the negitives like it said in the book.I am proud to say I can do 3-4 Janda sit-ups,with the help of the chords,but they are tough an I'm sweating like crazy. I highly recommend this book an all of the other books too! I have 3 sets of kettlebells,an I'm loving them.Hats off to 'Pavel Tsatsouline' he's one knowledgeable person.I also have a fitness website that I promote all of his products.They are just fantastic!! Sincerly, Renny Hammond
This book is invaluable if you want a strong core. Everything your do (lift, punch, swing) depends on your core and this book shows how to build it properly. A must have.
I have been doing BPA for the past 2 weeks and have made surprisingly fast progress with increased definition. For years I have done Vacuum's and the Farmer Burns Stomach Flattener (ala Matt Furey) however I have made much better progress doing 5 bending of the fire w/ the 2nd focus and 5 vacuums 3 times a day!!!
I was cuurently 15 years old when i purchased this book. When i first read it i was speechless. It was like pure gold literature. It clearly opened my eyes to AB development. For the past 3 years, i wasted my time with crappy high rep crunches that left me nowhere excepth for a midsection of flab. One month after trying out some of the excersises in the book i got myself a lean hard rock four-pack. I Know and purely believe after another three months of using Pavels great techniques ill get my self the eight-pack i'v dreamed of since i was a boy, and have a midsection of steel.Thanks again Pavel, you've truelly done a fantastic job with this masterpiece.
Pavel's Bullet Proof Abs is _the_ book to read if you want a stronger midsection. I'm writing this review several years after first reading this book, and it is still _the_ reference for understanding how the abs work and how to integrate them into a strong, functional body. It's got everything you need and nothing you don't to turn your midsection into steel.There isn't much else to say. If you want easy, look elsewhere. If you want to stop doing endless crunches and start doing things that work, read Bullet Proof Abs.
I give it a 10. I always love reading the in depth material in Pavels books, you can watch the video and get the gist of it, but if you have the books that go along with the equipment and the videos it is a complete package. I highly recommend the Book, DVD and the Pavelizer to anyone wanting to strengthen their core. Totally brutal, totally effective. Read, learn enjoy the pain!
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