Russian strength training secrets for every american pdf

See Power to the People Customer Results - a selection of around fifty letters and dragondoor. How sure are we that Power to the People! Simply fill out the form below and put Power to the People! Obviously , we would go out of business if Power to the People! With the promise of a full refund if you're unsatisfied, you have nothing to lose by trying Power to the People! Go ahead and try it today. And we do mean whatever your present condition—we don't care if you're currently an abject pipsqueak, a rotund couch potato, or any other sorry-excuse-for-a-human-being.

And what if we told you, "With only two exercises for twenty minutes a day, you'll not only be stronger than you've ever been in your life, but you'll have higher energy and better performance in whatever you do? And what if we told you, "You can have an instant download of the world's absolutely most effective strength secrets? You can possess exactly the same knowledge that created world-champion athletes—and the strongest bodies of their generation?

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.

Pavel has both in tremendous quantity and quality. About the author: Pavel was a physical training instructor for Soviet Special Forces and holds a Masters Degree or equivalent in the old Soviet education system in what would probably be called Kiniesiology in the United States. Pavel has a unique and very effective writing style. He is at once entertaining and informative. So many training books are just complete and total bores. Not this one. Pavel's playful Russian personality shines through on every page.

Besides that, the book is loaded with interesting sidebars. The most unusual aspect of this work is that it contains the information one would expect from a text book yet has the functionality of a cookbook.

It's a difficult line to walk but Pavel pulls it off. While Power To The People will appeal to a generally fitness audience, it was clearly written with the martial artist in mind. On the other hand, if your goal is to bulk up, there is also a chapter on that as well and I've seen it work-it's scary! To go a little more in depth, Pavel treats the body as a system and trains it as such. He rarely if ever isolates just one muscle group but rather involves several at once.

This should make a great deal of sense to most martial artists. We use our bodies as a whole so we should train them as such. In a very real sense, this book is a sort of fusion of Martial Art and Science. Many of the techniques for gaining additional strength are right out of Chi Gong practices. What's unique is not only are these techniques detailed, they are also concisely but thoroughly explained in Western terms. I've found this aspect of the Power To The People particularly helpful in my martial arts practice.

This type of information goes hand-in-hand with the presentation of the practice of cycling, explanations of the different types of muscle growth Myofibrillar Hypertrophy VS Sarcoplasmic Hypertrophy , Hyperirradiation, Feed-forward tension, etc….

The workout itself is surprisingly brief. Only 3 to 5 sets of three to five repetitions and only three exercises, bench, side press and some variant of a dead lift, not all of which need to be necessarily performed on the same day. This workout is perfect in many ways for the martial artist. It's brevity is important, because we would all rather be doing MA than spending time in the gym. The lack of stiffness and soreness is essential in any training for the martial artist I have found that I can do this workout immediately preceding kung fu practice with no problem.

Besides that, it just makes you darn strong which certainly can't hurt! The exercises themselves are extremely well detailed and illustrated. I have had no trouble what so ever following the instructions. None of them involve any sort of gimmick or machine.

They can all be performed with a minimal "Olympic" weight set a bar and plates. Drawbacks of this book? Few, if any. I'll have to really reach here. The book itself is not complete by itself. To be considered complete, it would really require Pavels other two works on abdominal training and flexibility training. The latter is also really about strength training in the extreme range of motion. Training the mid-section is critical for safety, good form and increased strength so I feel that should be undertaken concurrently.

It is worth mentioning that the author does a good job of promoting safety though out his books, which I greatly value. Well, here it is for the asking…… Pavel Tsatsouline's new book: Power to the People!

The kind of book that shakes the molecules in your brain and has your synapses firing like popcorn? Or how about a book that gets you so worked up, your friends start reaching for the Ritalin? If you're about maximizing your potential, if you're about cutting-to-the-chase, if you're about "just-give-me-what-works", then Pavel's Power to the People! As an editor for Joe Weider's Flex magazine, Jim Wright is recognized as one of the world's premier authorities on strength training.

Jim is raving about Pavel's Power to the People! Here's more of what he had to say: "Whether you're young or old, a beginner or an elite athlete, training in your room or in the most high tech facility, if there was only one book I could recommend to help you reach your ultimate physical potential, this would be it.

Simple, concise and truly reader friendly, this amazing book contains it all—everything you need to know—what exercises only two! Follow its advice and, believe it or not, you'll be stronger and more injury-resistant immediately. I guarantee it. I only wish I'd had a book like this when I first began training. Follow this program for three months and you'll not only be amazed but hooked.

I thought I knew a lot with a Ph. He razes the sacred temples of fitness complacency and smugness with his revolutionary concepts and ideas. If you want a new and innovative approach to the age old dilemma of physical transformation, you've struck the mother-lode. A fountain of information Here's just some of what you'll discover, when you possess your own copy of Pavel's Power to the People! Clearly, they were creating more power than I, and for years, I tried to analyze why this was happening.

Finally, just a month and a half ago, I decided that the power was dependent on my strength, and so I decided I needed a radical way to improve my strength ability. So, I just looked in my library catalog, and found the PTP workout. I thought, this is easy, quick, and makes great sense. It hasn't had a negative impact on my progression in PTP.

Again, thanks. I've gained a sense of confidence on the bike I haven't had in years I can honestly say if I had had this book 30yrs ago I'd be light years ahead of where I am now despite constantly trying to progress. Pavel, I want to share with this forum my success with this program. I weighed lbs and ended up increasing my strength so much. That got my attention so I looked up more of your research and found this forum. You will still train the same motor pathways as the regular lift.

But now since you are not doing the actual lift, your nervous system will be fresh to adapt to the main lift. The above framework can only work in one way, variety. You cannot train the same lift for too long when it is very heavy.

You will burn out. So instead you have to rotate the main lift every two weeks when lifting heavy. This is know as the conjugate system. However, be forewarned, this system is not for beginners or semi-experienced intermediate s. It is for seasoned pros who really know what they are doing. Plus, to do a workout like this you will need access too a lot of specialty equipment that most gyms do not have.

So you will have to choose the right gym. You may ask yourself, with all of these different things to train for how do I organize it into a single program. This is where the conjugate method comes in. Most lifting programs that you see online or in standard fitness books have you performing a linear periodization program. So a linear program progresses from one specialty to the next in a straight line. The classic linear model for a strength athlete is a yearly cycle with 3 month cycles of a certain trainable quality.

Normally you would adjust this to your competition schedule, but I just started in January to make it easier to understand. The good thing is these programs are very simple to implement. The bad news is they are not anywhere near as effective as the Russian strength training program.

The human body adapts relatively quickly to whatever you throw at it. If you are training endurance in a concentrated effort for a period of three months, your body will adapt to it but it will not keep those adaptations by the end of December. In fact, you will not be able to keep those adaptations by the end of the Summer.

Because you stopped training for it. So your body will stop adapting to endurance by the beginning of the summer because you stopped training for endurance in March. When April came, you started giving your body a new stimulus. Therefore, your body stopped adapting to endurance and started to adapt to hypertrophy. The Russians understood the faults of linear periodization and instead found a way to get the same sporting results in a fraction of the time. The method they used took advantage of your body own adaptation mechanisms.

It is called the long term training lag effect LTTE. The length of this super-adaptation lasts as long as the initial number of weeks. In the example above, I used 4 weeks. Therefore, the duration of the adaptation will be 4 weeks. This phenomenon led to the discovery of Soviet Block Periodization. Which is essentially the exact same thing that I just described. Block periodization is very similar to the conjugate method.

But it is not the same thing. Block periodization is best used leading up to a competition. So if you are a powerlifter and you were trying to develop your speed-strength before your meet, then you would use block periodization in the 8 weeks before your meet. On the 8th week, which should be the end of your taper, you will lift light weights all week. On the day of your meet, you will smash your old records to pieces and walk out with victory after smashing the competition.

The conjugate method makes up where linear and block periodization leave off. Linear periodization was originally designed to be an all year training program. Block periodization was designed to be a short adaptation cycle before competition.

Because it is very specific to the types of sport you are training for and it trains endurance, hypertrophy, strength and power every week.

It trains them ever single week. Thus you are making and maintaining all the necessary adaptations necessary that you need to excel at your sport all year long. The conjugate method is broken down into 4 main lifting days during the week. Two of the days require lifting maximum weights and the other two days are for speed work. By using a 4 week split you will completely avoid any issues with overtraining. The max effort day starts with a main lift of some kind and you gradually work your way up to a max single for one solid repetition.

The lighter weight will allow you to focus on building maximum explosive force. For both days the amount of reps on the main lifts are kept very low and the number of sets is very high. This is to develop optimal movement and technical mastery. After performing the main lifts, what do you do? Assistance work. A large variety of smaller exercises are to be performed which add volume and SPP to your program.

These exercises will help to build strength potential for the main lift. Pick at least exercises and perform as many sets and reps as possible with top quality form. This will build the specific energy pathways necessary to keep breaking records. The core exercise can be any exercise you want, as long as it closely mimics the sporting activity.

For lower body exercises, you should rotate one squatting movement, one deadlifting movement and one hip hinging movement every two weeks for max effort day. For upper body movements, you should be rotating between a bench press variation every two weeks.

Dynamic effort work should be as explosive as possible. The best way to do this is to add small resistance bands to the ends of the barbell for your sets. Adding bands onto the bar is a type of resistance called accommodating resistance. There is a reason why you want to use resistance bands, they make you move incredibly fast. You cannot accelerate a barbell as fast as possible without them. Normally when you try to move an external weight, your body will accelerate the weight a fast as possible in the most difficult positions and then it will naturally decelerate in the easier positions.

If you take a look at the squat, or the bench press, your body will naturally start to slow down towards the top of both movements. Obviously this is not going to develop speed-strength in an optimal way. By placing bands around the outside of the barbell you will now force your body to accelerate the bar all the way through the lockout.

The bands will actively be trying to pull you down. So how is your body going to respond? By accelerating. Otherwise the weight and inertia of the bar will bury you. The short answer is yes. But not as often as you would think. Since you are rotating a different core lift every two weeks, you will give your nervous system a new stimulus while allowing it to recover from the previous two weeks. However, the volume of the main lift combined with all of the resistance lifts will lead to eventual exhaustion.

Therefore, you will eventually need to de-load from this type of training. There are several ways you could go about doing this. You could:. You could choose any of these options. My personal favorite is option 2. The first option is a good choice when you are close to a competition. By working the motions of the exercises with lighter weight and better technique you are strengthening the neural motor pathways that carry out those movements.

This will make your nervous system like superconductors for carrying out those movements. But again, be sure to use it in context. If you really need a break from the exercises, then choose either options 2 or 3.

If you really feel run down, or life outside the gym is getting in the way, then option 3 may work best for you. If you really want to get the most out of the Russian strength training program, then listen carefully because this last section may just be the most important section you read! During your phases before a competition when you are doing concentrated loading Block Periodization , you want to perform your most important exercise second.

Soviet research has shown that athletes has a better training effect from placing the main exercise second. If you are training for speed-strength, then you would perform barbell squats first and then depth jumps second.

The movement of the barbell will activate the fast twitch motor fibers that are necessary for explosiveness. Think of it as an extended warm up. If you were training for strength-speed it would be the opposite. You would perform depth jumps first and then barbell squats second. This produces a huge training effect and greatly increases SPP. If you truly want to destroy your competition, then this is how you do it. The Russian strength training program is one of the most sophisticated training programs available on the planet.

But be forewarned, as I have said before this workout routine is NOT for a beginner, or a weekend warrior. This workout routine is for the serious lifter and athlete. If you truly want to win and dominate your competition, then the Russian strength training program will take you there. Join us in our fight for common sense training. Anthony is a fan of all things gym related. Growing up very overweight and out of shape, Anthony whipped himself into shape and stunned his entire community becoming a "fitness guru".

Tony found his true love in the strength sports, particularly Olympic Weightlifting.