Power to the People!

Transcription

News From The Publisher
July 7, 2005 • St. Paul, MN
Women becoming the
major users of kettlebells
Y
ou wouldn’t know it yet from visiting the
dragondoor.com Strength and Conditioning
forum, which is still heavily dominated by men,
but there is a seismic shift occurring in the
kettlebell world:
Many of our most active RKCs are reporting
that anywhere up to eighty percent of their
trainees are now women, predominantly in the
age range of 35–60.
Moreover, the RKCs are reporting that by and
large these women are outperforming their
male counterparts, when it comes to endurance,
conditioning and sheer physical grit…
Interesting that an exercise tool that was
originally slated as the winners’-weapon-ofchoice by elite athletes and Special Forces
hardmen, has now been embraced by a new
breed of powerful women.
What’s going on?
It’s clear that women have gravitated to
kettlebells because they simply give you more
bang for the back, way faster than any other
exercise modality on the planet.
This issue really highlights the rising power of
the women’s kettlebell movement. I am sure
you didn’t miss Amber Dornfeld’s amazingly
ripped figure on our front cover — and the
photos of her in Brad Nelson’s article on Pages
14—16. That’s the fat-burning, muscle-toning
impact of kettlebells at its finest!
The there’s former Russian swimming
standout Svetlana Writtle, another amazing
body honed by kettlebells. When I interviewed
Svetlana (Pages 68-69) at the April 2005 RKC,
she made a quip that didn’t make it into the
official interview but bears repeating in this
context…
I had asked Svetlana why she thought
kettlebells are so popular with women. What I
won’t forget in her response went something
like this: “Well, if a woman doesn’t have a butt,
kettlebells will give her the kind of butt she’s
been wanting. And if her butt is too big,
kettlebells will tone it down to a firmer, smaller
size.”
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It’s no secret that women’s biggest problem
areas are the butt and thighs. Not anymore, if
they use kettlebells.
But I would be doing women a huge disservice
if I made you think they’re only into kettlebells
for a cuter shape. The teenage phenom
Samantha Young (see her interview on Pages
20-21) is a case in point. Here’s a young
woman who is using kettlebells to bust state
diving records and to prepare herself for an
Olympic Gold Medal bid. And her
performances at the Las Vegas Convention had
to be seen to be believed!
On a professional level, Dr. Wendy Schauer
gives us a highly inspiring piece (Pages 70-71)
on how kettlebells helped her recover from an
injury that was seriously affecting her
chiropractic performance — and on kettlebells
have helped numerous of her clients also
recover from injury.
Then check out Lisa Shaffer’s terrific new
kettlebell manual, Get Into The Best Shape of
Your Life (Pages 22-23) which is a superb and
highly practical complement to Pavel’s
kettlebell books. Lisa used kettlebells during
and after her third pregnancy — and by the
look of her it’s hard to believe she ever went
through pregnancy even once! I strongly
recommend her manual to anyone at any level
of kettlebell proficiency.
Announcing two
new kettlebell sizes
Many of you, particularly women, have
asked us for an intermediate weight between
the 4kg and 8kg. Well, here it is, the 6kg!
Check it out on Page 17.
I saw a tee at the last Arnold that cracked me
up. The front said: “No, I’m not on steroids.”
And the back said: “But thanks for asking.”
So for those of you mutant creatures out there
who rip your shirts if you inhale too quickly…
We have uncaged THE BEAST, a very nasty
48kg (106lb) monster that has our liability
insurance agent cowering in terror.
Can you tame THE BEAST? We know
you’re out there… we’ve heard the rumors.
Dragon Door Publications presents
Vitalics
www.vitalics.com
www.dragondoor.com
Publisher & Editor-in-Chief
John Du Cane
Editorial
Training Editor
Pavel Tsatsouline
Editorial Assistant
Dennis Armstrong
Contributors
Ori Hofmekler, Al Sears, Brad Nelson,
Nate Morrison, Wendy Schauer
Art Direction & Design
Derek Brigham
www.drigham.com
Internet Architect
James McConnell,
[email protected]
Dragon Door Corporate
Customer Service
Dennis Armstrong, Tammy Drury, call
651-487-2180, [email protected]
Orders & Customer Service on
Orders: call 1-800-899-5111
Dragon Door Publications
corporate address:
5 East County Rd B, #3
Little Canada, MN 55117
To qualify as a fully-fledged BEAST-TAMER,
you need to be able to Press, Pistol and Pullup the
thing. This is more of a Hard-Style than Vitalics
thing but I can’t resist slipping out the news (and
the challenge to you mutants out there.)
All the Best,
John Du Cane
Publisher
“Loaded Stretching can provide everyone an edge.. Pavel leads you thru a series of stretching techniques that
can immediately increase stamina. As one approaches their limits, little strength secrets can make the difference
between winning and losing. Loaded Stretching is that, secrets.” —LOUIE SIMMONS, Westside Barbell
Instantly Amplify Your Power and Strength!
an you easily and instantly turn yourself into a coiled steel spring — ready to burst into action and
leap past your previous athletic best? Or are you more like an overstretched rubber band — no longer
capable of suddenly generating performance-busting power? Now, for the first time in the West,
Russian strength master Pavel reveals the Soviet secret of Loaded Stretching — guaranteed within
MINUTES of its application to have you:
PULLING HEAVIER
SQUATTING MORE
JUMPING HIGHER
KICKING AND PUNCHING
THROWING FARTHER
PRESSING BIGGER!
HARDER
In the glory days of the Soviet empire a team of researchers lead by weightlifting world champion
and scientist A. Vorobyev devised a special instant strength technique. Immediately after its
application experienced lifters pulled their barbells more than two inches higher! Further research
determined that the unique Loaded Stretching (LS) technique — unlike any other type of stretching
you have seen — not only increased immediate performance but also delivered long term strength
gains.
Finally, you too can take advantage of this powerful technique — and watch your athletic
performance soar to new heights. Take the Loaded Stretching challenge today: perform the exact
LS technique Pavel specifies for your chosen strength-skill — and see immediate, measurable
gains… be it deadlift, squat, vertical jump, kicks, throws or presses.
“Each of the exercises is explained succinctly, but
with attention to the small details that make huge
differences in the effects I felt. If you judge
fighters pound-for-pound, then minute-byminute, Loaded Stretching is one of the most
cost-effective products Pavel has produced.” —
KEN HARPER, RKC, Portland, OR
“The high end concept of controlled strain, when
applied to various movements, have
demonstrated ability to improve sport
performance in the short and long run and can be
used by everyone. The loaded hip stretch using a
box, the loaded Russian twist, the loaded RKC
clean stretch, and the KB loaded triceps stretch
Loaded
Stretching
are very powerful tools that I have put in my bag
of tricks. The loaded RKC clean stretch has been
a real blessing to my football and powerlifting
ravaged shoulders. There is a lot more here too
for every athlete.” —JACK REAPE, Armed
Forces Powerlifting Champion
The Russian Technique for
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DVD Running time: 20 minutes
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“It is interesting that we have all these
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performance. It took someone from the
Eastern Bloc, to show where the door
was. Now he has given the key to that
all-important first door to creating elite
performance. Pavel’s Loaded Stretching
DVD is that key. Thank You Pavel!”
—JAY SCHROEDER, arpprogram.com
3
BUILD A STRONG HEART: GET MORE FOR LESS
M
any experts falsely believe that to strengthen
your heart you must spend hours in the gym each week,
pounding out the miles on the treadmill or spinning
your wheels on an exercise bike. This classic
cardiovascular exercise prescription doesn’t work to
strengthen your heart, and it causes other problems.
You can transform your heart health following a
different approach that takes as little as 10 minutes a
day.
Hundreds of patients at my Center for Health and
Wellness have helped develop this uniquely effective
fitness program while building their heart capacity and
functional strength. If they can do it, you can, too.
And in a few short weeks, you’ll begin to see and feel
the results.
PACE for Cardiovascular Fitness
Progressively Accelerating Cardiopulmonary Exertion
or PACE – will gradually challenge your heart, lungs,
and blood vessels to build their strength. (“Cardio”
means heart and “pulmonary” means lungs.) To
accomplish this, you will do a series of short bursts of
exercise with periods of rest in between. As you get
used to these brief challenges you will gradually
increase their intensity.
Here are several key concepts to keep in mind as you
proceed:
To live longer, PACE yourself…
Low-intensity exercise is also not the most effective
way of living longer. A study in May 2003 of almost
2,000 British men looked at the relationship between
death and low-level endurance. The researchers found
this type of low-intensity exercise did nothing to reduce
the participants’ risk of premature death due to heart
problems.
In a recent study published in the Annals of Internal
Medicine, researchers followed 644 patients with heart
failure over a 10-year period. They found that the
heart’s peak ventilatory oxygen uptake (VO2) (meaning
the heart’s exercise capacity) was the most important
criteria in predicting chronic heart failure. Exercise
capacity was more important than the duration of time
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exercised in extending life.
PROGRESSIVELY
Progressively means doing a little bit more this week
than you did the week before. Pushing just a little bit
harder with each exercise session causes your level of
fitness to improve over time. You can add resistance or
pick up the pace. Gradually increasing the magnitude
of the challenge (rather than the length of the challenge)
4
By Al Sears, M.D.
will coach your body into building greater heart and
lung capacity to meet any unexpected challenges you
may encounter.
ACCELERATING
Accelerating refers to training your body to respond
to exercise faster. When you are out of condition, it
takes several minutes to get your breathing and heart
rates up. As your physical condition improves your
body gears up for exercise more easily. As your body
gets better adapted, you make use of this faster gearing
up capacity by increasing the challenge quicker.
You will train your body to respond more quickly by
increasing the pace of exercise sooner in each
progressive workout. Don’t start at full throttle, but
over time, train your body to respond to the exercise
load more quickly. Your body adapts to the increasing
quickness of the demands of your exercise by
improving the quickness of your response.
Why do this? This is the natural state of exercise.
Whether predator or prey, in the wild creatures must be
able to accelerate to 100 percent capacity in a single
heartbeat. Humans have lost this ability to accelerate
somewhat recently. More to the point, this is also the
very best way to be prepared for and avoid disaster
from the sudden increases in cardiac demand that cause
heart attacks.
INTENSITY
Intensity simply refers to how hard you exercise.
Intensity is what you should be monitoring and
changing as you become fit. Remember, for any
exercise program to continue to work over time, you
must change something. If you perform the same
exercise in the same way for more than a couple of
weeks, your body has already adapted to the increased
demands. You will cease to make any progress unless
you challenge yourself further.
Many people increase the duration of exercise as they
become more capable of exercising longer believing
that they are building a stronger heart, but think about
it. Your heart already has the ultimate endurance
challenge –- it must beat all the time, even when you’re
sleeping. Instead of working longer, strive to make
your heart learn to pump more blood faster and harder
for a short period of time.
You can use this principle safely as long as you
increase the intensity in a controlled and gradual way.
As your cardiac capacity increases, you can do more
work without feeling any additional strain. If you walk
or jog on a treadmill, about once a week you should
pick up the pace a little or increase the slope by a little.
If you’re pedaling a bicycle, you need to pedal a little
faster or add a little resistance.
DURATION
You can also increase the challenge of your working
by changing the duration of your exercise, but in the
opposite direction of most exercisers.
As your level of fitness improves, you need to decrease
the duration of your workout. In other words, you
cover the same distance in shorter and shorter times.
You will find that by gradually shortening your
intervals, it gets easier to increase the intensity with
each session, and increasing intensity will continue to
increase your capacity.
During your rest periods, don’t stop entirely but keep
moving at a gentle pace as you recover. Light activity
keeps your blood circulating to replenish your muscles’
depleted energy stores and removes accumulated lactic
acid wastes.
Studies show that your muscles recover faster with
light activity than with complete immobility. For
instance, if you sprint during your interval, you will
keep moving at a walk or gentle trot for your rest
period. You have a natural inclination to do this. If
you listen to your body, you will want to keep moving
after a sprint to “walk it off.”
As you begin your PACE Program, work out just 10
to 20 minutes every other day. If you are getting in 20
minutes of exercise, you will want to divide your 20minute workout into two 10-minute intervals. As you
get into better shape, cut your exercise sessions down to
9 minutes; rest for three minutes, then workout another
9 minutes.
Next, progress to three six-minute intervals with two
minutes of rest in between each interval. Again, the
principle is to cut the exercise length gradually as you
gradually pick up the challenge.
Use Your Heart Rate to
Measure Intensity
You can use your pulse rate, or the number of
heartbeats per minute, as a speedometer of your heart.
It tells you how fast you’re going, and whether you
need to speed up or slow
down to exercise in your
optimal conditioning zone.
Al Sears, M.D.
You
can
effectively
challenge your heart by
coaching it to beat at a pace
that is 70 to 85 percent of
its maximum safe rate.
Your maximum heart rate is
roughly equal to 220 minus
your age.
“Heart-Health Guru” reveals surprising, clinically-proven
and above all easy strategies… opens you to a surging
rush of potent new energy, power and vitality…
With a weak heart, you’re like a
car with a dying battery…
Only worse! With your car, you can change your battery and
be off to the races again, no problem. But not so with your
heart – your own body’s final source for life-giving power
and energy!
When your heart-battery sputters out suddenly, it can mean
a terminal heart attack, or a shattering stroke. If you don’t
die outright, you’ll most likely eak out the rest of your life,
wheelchair-bound and helplessly dependent on others. At
best, you’ll most likely be a pathetic shadow of your former
self, dragging yourself l around… as if an energy-vampire
had sucked the very lifeblood out of you.
Well, the shocking truth is that – despite all the supposed
advances in heart-health advice, despite all the latest advice
of a slew of diet “experts” – over 950,000 Americans are
expected to die of heart-disease related problems in this
coming year!
And these are people just like you, men and women in the
prime of their life, successful, motivated, powerful —yet
about to be lethally struck down by stroke or heart attack!
Could you be unwittingly next in line?
And the sad thing is that most of these 950,000 Americans
wouldn’t have to die this year… if only they followed the
correct guidelines for heart-healthy exercise and diet!
Fortunately there is finally a
clinically-proven program of diet
and exercise that takes all the
guesswork out of staying alive
and high-energy…
A clinically-proven program that’s helped over 15,000
patients-in-the-trenches successfully reverse heart disease
and restore vigor and vitality to even the most debilitated of
cases!
In his tell-all The Doctor’s Heart Cure, Al Sears, MD gives
away all the diet and exercise secrets he’s used to blow the
socks off traditional heart-health programs — and reward
his grateful clients with radiant, new, longterm vigor and
vitality.
Now imagine, you, at any age, running down a beach with
a young child happily bouncing on your shoulders…
knowing you could run like this it seems for ever, with your
powerful, strong resilient heart supporting you all the way…
Imagine, you, at any age, sailing through life, gliding it feels,
with a sense of physical confidence and near-invulnerability
to stress and the inevitable shocks of daily living… What
would it feel like, to live like this, to experience life like this,
all the time?
When you feel ready to take action on this, to own and feel
this kind of confidence in your own heart-health…to possess
the secret to a life of endless energy call 1-800-899-5111 to
get your copy of The Doctor’s Heart Cure.
And the news about Dr. Al Sears’ amazing diet and exercise
program is all so good:
Would you like to save yourself the indignity, inconvenience
and foul taste of modern diet fads? You got it! End the
confusion and pain today with The Doctor’s Heart Cure.
Enjoy your food more than ever… while continuing to build
greater and greater energy and heart health.
Are you sick and tired of frittering away your money on
heart medications that leave you feeling more wretched than
ever? You got it! Dr. Al Sears has personally helped literally
thousands of patients get off those crippling heart
medications and get back to being happy, vigorous,
successful people!
Do you spend frequent, precious hours jogging or pounding
away at the gym? And despite all of this effort, are you still
fatter and weaker than you want to be?
Well, finally, you can escape feeling like a rat who’s been
tricked on to a treadmill… when Dr. Al Sears shows you
how to develop tremendous heart-strength, conditioning
and fantastic energy in just fifteen minutes or less a day!
I am sure you’re a person who
insists on operating at full tilt,
being on top of your game. I’m
sure you don’t like to mess around
with half-truths and wacky
nonsense that simply doesn’t
work. Well, we are so confident of
the tremendous impact The
Doctor’s Heart Cure will have on
your energy and health (perhaps
even save your life), we’re:
Awarding you ONE FULL YEAR
to watch your strength, energy
and vitality explode — and if you
are not 100% satisfied, you get an
unconditional, 100% refund on
your purchase (shipping excepted).
The Doctor’s
Heart Cure
How to Build an
Impregnable Heart Today—
Without Unnatural Diets,
Dangerous Drugs
And Time-Wasting
Aerobics
By Dr. Al Sears
Paperback 320 pages
6” x 9”
#B30 $24.00
“I very much enjoyed The Doctor’s Heart Cure and very much
agree with all of Dr. Al Sears’ points and techniques. Dr. Al
Sears’ work presents an eye opening account of the problem
of heart disease and an even more eye-opening plan for its
prevention or treatment. Most importantly what Dr. Al Sears
does and advocates is backed by science and is infinitely more
easily done and sustainable than the drugs and hours of
injurious aerobics currently in vogue.”—William Wong, N.D.,
PhD., author, The Best Natural Sports Medicine Book Ever
“Dr. Al Sears really gets it — he's right on virtually every topic.
What a refreshing breath of fresh air — a physician who really
understands nutrition and isn't afraid to speak out and bust
the myths! The Doctor's Heart Cure is my new favorite
book!”—Jonny Bowden, author, Living the Low Carb Life:
Choosing the Diet that's Right for You from Atkins to Zone
5
The Doctor’s Heart Cure Table of Contents
INTRODUCTION
Why heart disease continues to be America’s biggest
killer…why the conventional approach to heart
disease fails…the three key principles for building
heart health…why cholesterol does not cause heart
disease…the new paradigm for healing heart
disease and achieving heart health…how to use this
book.
STEP ONE: How Mainstream
Medicine Missed the Boat
CHAPTER 1
Modern Nutrition and the Diet Disaster
How we created the modern epidemic of heart
disease…how to rediscover your natural diet…
what our ancestors really ate…what we are
genetically equipped to consume…the link between
heart attacks and other health problem…how the
low-fat “solution” set the stage for a dietary
disaster …why obesity levels have skyrocketed.
How AGEs accelerate the aging of the heart…how
to interrupt the pattern of your cravings…dangers
to your vital organs…going beyond the Atkins
Diet… returning to a natural diet.
CHAPTER 2
Sidestep the “Cardio” Exercise Myth
Why long-duration exercise is a waste of your time,
and can actually cause other health problems….the
vital importance of reserve capacity…the vulnerabilities of “downsizing” you heart…the PACE™
program to strengthen your heart and build reserve
capacity.
How to increase peak stroke volume – your heart’s
horsepower…improving your cholesterol ratios…
maintaining healthy testosterone levels…the heart
attack risks from long-distance running…how to
shed more fat with interval exercise…why endurance exercise encourages fat production.
Why PACE™ may help you live longer…the most
important predictor for chronic heart failure…how
to challenge your capacity…how to build muscle
mass with effective interval workouts.
CHAPTER 3
Cholesterol: The Great Red Herring
Why cholesterol doesn’t cause heart disease…a
personal story…the tragic consequences of the
cholesterol drug campaign…recognizing the
difference between risk factors and causes…why
cholesterol levels generally do not predict heart
attacks…the health benefits of higher cholesterol
for the elderly…cholesterol explained.
How to remove plaque from your arteries…the
truth about cholesterol drug research and the
incidence of heart disease…the many health
dangers of statins – and the healthier, cheaper
alternatives…why low serum cholesterol levels are
dangerous to your health.
6
CHAPTER 4
America’s Heart Drug Problem
Why heart medications can make your
symptoms
worse…the
safer
alternatives…politics, pills, and profits…the
warning signs you need to know… biased
drug research that could be hurting your
health – and their safer, cheaper, better but
ignored alternatives…a warning about
diuretics.
Why you should say “no” to nitrate-based
cardiac drugs, if you can…the safe, natural
alternatives… why you need to beware of
beta blockers… medication risks for the
elderly.
CHAPTER 5
Measure Your Real Heart Health
How to assess your heart health…how to
protect yourself from the “sinister killer”
homocysteine… the link between high
homocysteine levels and heart attack and
stroke…major
causes
of
elevated
homocysteine levels.
Why you should test for C-reactive protein (CRP)
yearly…why you need CoQ10…monitoring insulin
to prevent heart disease…effective ways to manage
insulin levels…insulin’s link to other health
problems…the crucial VAP cholesterol test…how
Lp(a) tests can predict heart attacks…identifying
LDL pattern size…recognizing the dangers of
Metabolic Syndrome…identifying lipid remnants to
avoid plaque buildup.
Detecting heart disease early with scans…three
ways to measure body composition to check for
risk of heart disease…determining the ratio of fat to
lean tissues…how the hip-to-waist ratio indicates
heart attack risk…finding the right doctor.
STEP TWO: Your Action Plan for
Heart Health
CHAPTER 6
Enjoy Real Food Again
The Doctor’s Heart Cure philosophy of eating…the
real food groups…focusing on macronutrients
…effects of different macronutrients on the metabolism… three easy principles for healthy eating…
the seven major benefits from eating The Doctor’s
Heart Cure way.
Why you should eat protein at every meal…what
proteins to choose and what proteins to
avoid…how to protect yourself from mad cow
disease…under-standing what the “organic” labels
really mean.
What seafood to eat and what to avoid…why being
a vegetarian could be threatening to your heart
health…why you should consume dairy products…
the health-power of nuts…why protein is good for
your bones.
Limiting your carbohydrate intake…what carbohydrates to choose…the low-glycemic preference…
the link between processed starches and heart
attack…the starch level as a glycemic indicator…
how fat can lower the glycemic index… what to
especially avoid.
Understanding the health benefits of natural
fats…best sources and kinds of natural fats…the
correct balance of Omega-3 and Omega-6 and how
to find it in your foods…why choosing organic
meat becomes so important for your heart
health…why you need to avoid trans fats…the
dangers of processed low-fat foods…the real
problem with fast food…why you need to say “no”
to genetically altered foods.
Health benefits for moderate drinkers of different
alcohols -– and an important warning…the truth
about your drinking water…the health dangers of
distilled water…avoiding plastics…why you
shouldn’t overcook your proteins…a protective
supplement…how to eat well on a budget…why
you should turn the USDA pyramid on its
head…The Doctor’s Heart Cure food pyramid for a
healthy heart.
CHAPTER 7
Build a Strong Heart: Get More For Less
How to re-condition your heart and lungs…why
the classic cardiovascular exercise prescription
doesn’t work to strengthen your heart…the key
concepts of PACE™ for cardiovascular fitness.
Progressively challenging your heart and lungs…
accelerating your heart and body’s adaptation and
response times…monitoring and changing exercise
intensity levels…adjusting exercise duration for
optimal physical development …using your heart
rate to measure intensity…target pulse ranges.
most common nutrient deficiencies…why you
do need supplements and what to
consider…the healthy heart super-nutrients
for greater protection.
L-carnitine for greater energy and fat burning
capability…L-arginine for better blood
circulation, a stronger heart and stronger
muscles…tocopherols and toco-trienols to
lower your heart risks…the many other
proven health benefits of tocopherols and
tocotrienols… the many benefits of Vitamin
C…why you need to take extra antioxidants
More heart-smart antioxidants…ALA for
energy… Carnosine as an anti-gly-cation
agent and muscle protector…carotenoids for
eyes and immunity…L-Glutamine for musclebuilding growth hormone... Lutein to prevent
free radical damage and protect the
eyes…Lycopene to help the heart, blood
vessels, and eyes…Omega-3 to prevent heart
disease and cancer…Vitamin A for the eyes
and as an antioxidant.
What to ask your doctor before you begin your
PACE™ program…choosing the exercise activity
that’s best for you…sample week-by-week outline of
the PACE™ plan…8-week plan at-a-glance
…implementing the full tilt program…a sample, 10minute workout plan.
Training your heart and blood vessels to deliver
more oxygen faster…personalizing your plan…
cycling and the risk of impotency.
The relationship between muscle size and
strength…resistance training…the best exercises for
functional strength… common sense calisthenics…
how to strengthen your foundation by exercising
your legs and lower body…strengthening your core
with exercises for your abdomen and lower
back…strengthening your upper body…designing
your workout action plan.
CHAPTER 8
Energize Your Heart: The Miracle of CoQ10
How and why CoQ10 works to strengthen the
heart…the remarkable benefits of CoQ10…patient
evidence from the Center for Health and Wellness
…the nature and functions of CoQ10.
CHAPTER 10
Control the Fire in Your Heart
How to defend yourself against atherosclerosis or
“hardening of the arteries”...the link between
inflammation and heart disease…the roles of homocysteine and CRP for control and early detection.
How arterial plaque causes heart attacks…how to
easily reduce homocysteine – the McCully discovery
…the simple, cheap vitamins that help the body
break down homocysteine…how to measure
inflammation with CRP.
Why dental hygiene gives you a healthier heart…
how to prevent or reverse gum disease…the gumprotective power of antioxidants and other key
supplements…your inflammation control action
plan.
Denouncing widely accepted principles in favor of
lifestyle changes especially tailored for optimum
heart health, The Doctor's Heart Cure offers a
refreshing counter-point view and is especially
recommended for those with a heart at risk seeking
to gather all the information they can on their own
in addition to consulting with a physician in person.
—Midwest Book Review
CHAPTER 12
Heart Health Now:
An 8 Week Program
How thousands of patients have reversed their heart
disease, regained their vitality, and changed their
lives – and you can too…why your genetic inheritance need not dictate your future health…taking
effective action today…what to do, how to do it,
and when to do it…designing your own plan…the
author’s favorite workout plan…using a daily log to
enhance your heart health success.
How to address the underlying conditions behind
heart disease…simple and effective measures to
prevent or reverse high blood pressure…your action
plan for lowering high blood pressure naturally.
How to improve your cholesterol profile – the best
foods, herbs and supple-ments.
How Will, a middle-aged African-American man
(and thousands like him) reversed his diabetes and
high blood pressure at the Center for Health and
Wellness…what to eat and take to beat diabetes.
How CoQ10 helps lower blood pressure…reversing
congestive heart failure… helps ease angina pectoris
…helps you recover from heart surgery… protecting
your brain with CoQ10…strengthening your
immune system… recommended doses and sources
for different conditions…helping with Parkinson’s
disease…your CoQ10 action plan.
Why it’s important to keep or build your
muscle…training tips for building muscle…your
action plan for building muscle.
Feeding the heart the nutrients it needs…the five
The Doctor's Heart Cure is a groundbreaking
challenge to "conventional wisdom" concerning
what is good and bad for the heart. Chapters claim
that starches, not fat, are what fuel heart disease;
warn against the health risks of a vegetarian lifestyle
(vitamin B12 deficiency is a problem that can only
be remedied with supplements, and other
important nutrients are much less likely to be
consumed in a vegetarian lifestyle); and
recommend interval-exercise and weight training for
improved heart health rather than long-duration
cardiovascular exercise.
CHAPTER 11
Individualize Your Heart Cure
Pumping up your mitochondria for high energy
production…the Krebs cycle and ATP…the health
dangers of CoQ10 deficiency…a special warning to
vegans…the heart health research on CoQ10.
CHAPTER 9
Give Your Heart the Four Nutrients It Needs
A groundbreaking challenge to
“conventional wisdom”
How to lose weight easily and naturally…the key to
effective weight loss… evaluating your individual
protein needs for effective weight loss…the truth
about carbs and weight loss…a little-known fatblasting secret...how the glycemic index affects your
weight…fat loss for a longer life…five simple weight
loss tips…your action plan for losing weight.
7
Action!
Meet Your Senior RKC™ Instructors
Steve Cotter, CSCS is a U.S. Full Contact
Kung Fu Champion and the author of Full
Kontact Kettlebells video.
FullKOntactKettlebells.com, California
Andrea Du Cane, a star of Pavel’s From
Russia With Tough Love program, has a
background in classical ballet, kung fu,
and qigong.
FromRussiaWithToughLove.com,
Minnesota
Brett Jones
Rob Lawrence
Brett Jones, MS, CSCS is a strength coach
who specializes in athletic enhancement
routines for the competitive athlete and
weekend warrior.
[email protected], California
Rob Lawrence, MA strictly presses an 88lb kettlebell at 5’ 11” and 160 lbs and
emphasizes exacting technique, mental
concentration, and the development of
wiry strength.
PhiladelphiaKettlebellClub.net,
Pennsylvania
Steve Cotter
Mike Mahler is a strength coach to MMA
fighters and Ironman Japan kettlebell
columnist, and the author of many
articles in iron game magazines such as
Ironman. MikeMahler.com, California
Steve Maxwell
Andrea Du Cane
Jeff Martone is a defensive tactics,
firearms, and special response team
instructor, providing low-profile
operational development training to a
federal agency. He is the author of Handto-Hand Kettlebell Drills: Xplosive
Strength and Stamina for the Combat
Athlete video. www.tacticalathlete.com,
Tennessee
Mike Mahler
Steve Maxwell, MS is one of three
American Black Belts to hold a world title
in Brazilian Jiu-Jitsu. Steve is the author
of Steve Maxwell’s Cruel and Unusual
Kettlebell Exercises for Real Men video
and the owner of the first kettlebell gym
in the US. maxercise.com, Pennsylvania
SSgt. Nate Morrison is the combatives
course project manager for the USAF
Pararescue. He has taken his kettlebells
on a ‘world tour’ with his elite unit and
converted countless special operators
into our way of training.
www.milfitmag.com, Arizona
8
SSgt. Nate Morrison
Jeff Martone
Comrade, you are in luck! The senior RKCs
are available for seminars, private training,
and correspondence coaching.
Look WAY YOUNGER than Your Age
Have a LEAN, GRACEFUL, Athletic-Looking Body
Feel AMAZING, Feel VIGOROUS, Feel BEAUTIFUL
Have MORE Energy and MORE Strength to
Get MORE Done in Your Day
In Russia, kettlebells have long been revered as the fitness-tool of choice for
Olympic athletes, elite special forces and martial artists. The kettlebell’s ballistic
movement challenges the body to achieve an unparalleled level of physical conditioning
and overall strength.
But until now, the astonishing benefits of the Russian kettlebell have been unavailable
to all but a few women. Kettlebells have mostly been the sacred preserve of the male
professional athlete, the military and other hardcore types. That’s about to change, as
Russian fitness expert and best selling author PAVEL, delivers the first-ever kettlebell
program for women.
It’s wild, but women really CAN have it all when they access the magical power of
Russian kettlebells. Pavel’s uncompromising workouts give across-the-board,
simultaneous, spectacular and immediate results for all aspects of physical fitness:
strength, speed, endurance, fat-burning, you name it. Kettlebells deliver any and
everything a woman could want—if she wants to be in the best-shape-ever of her life.
Penélope Cruz Trains
with Kettlebells
“ To build core strength,
Penélope uses kettlebells…
For a total body workout
her trainer Gunnar
Peterson suggests swinging
one like a pendulum…
Swing the bell down low
as you lower into the
squat; lift as you rise up.”
—Fitness Magazine,
September, 2004
And one handy, super-simple tool—finally available in woman-friendly sizes—does it
all. No bulky, expensive machines. No complicated gizmos. No time-devouring trips to
the gym.
Into sports? Jump higher. Leap further. Kick faster. Hit harder.
Throw harder. Run with newfound speed. Swim with greater power.
Endure longer. Wow!
Working hard? Handle stress with ridiculous ease. Blaze thru
tasks in half the time. Radiate confidence. Knock ‘em dead with your
energy and enthusiasm.
Just some of what From Russia with Tough Love reveals:
• How the Snatch eliminates cellulite,
firms your butt, and gives you the
cardio-ride of a lifetime
• How to get as strong as you want,
without bulking up
• How the Swing melts your fat and
blasts your hips ‘n thighs
• How to supercharge your heart and
lungs without aerobics
• How to shrink your waist with the
Power Breathing Crunch
• The real secret to great muscle tone
• How the Deck Squat makes you
super flexible
• An incredible exercise to tone your
arms and shoulders
• The Clean-and-Press—for a
magnificent upper body
• The Overhead Squat for explosive
leg strength
• Cool combination exercises that
deliver an unbelievable muscular
and cardiovascular workout in zero
time
From Russia with
Tough Love
Pavel’s Kettlebell Workout
for a Femme Fatale
Book By Pavel Tsatsouline
Paperback 184 pages 8.5” x 11”
#B22 $34.95
9
From Russia with Tough Love
Highlights
• How to strip away stubborn flab and
morph into graceful strength.
• How Russian Kettlebells let you have it
all: strength, speed, endurance, and
flexibility.
• How Soviet science discovered
kettlebell lifting to be one of the best
tools for all-around physical
development.
• Kettlebells for shoulder and hip
flexibility—and as a highly effective
tool for strengthening the connective
tissues, especially in the back.
• How kettlebells set your fat on fire like
no other form of exercise.
• Extra benefits: cheap, indestructible
and easy to store.
• How only K-bells deliver strength,
explosiveness, flexibility, endurance,
and fat loss in one tight package.
What Makes The
Kettlebell Workout
Unique?
• How KBs strengthen and recruit the
deeper, harder-to-work, stabilizing and
supporting muscles.
• Gaining greater daily functional
strength.
• Why KBs are better at burning off body
fat.
• Gives you better muscle definition…
stronger tendons and ligaments.
Fast-Track Training
Secrets
• How to avoid injuries while gaining
strength faster.
• The vital process of synaptic
facilitation…how to get more juice of
your muscles.
• Succeeding with daily submaximal
training…the powerful Russian concept
of continuity of the training process.
• Your speed lane to fat loss.
• How to get rid of unwanted soreness.
• The delayed training effect…the power
of the adaptation lag.
• Intelligent short-term overtraining.
How To Get Very Strong
Yet Stay Slender
• Why the mind-muscle link is your real
key to strength.
• The structural approach to strength
training vs. the functional approach.
• Conscious practice vs. the mindless
workout.
• How to rev up recruitment and firing
10
rate to build strength without adding
muscle.
• Developing the skill of staying tight for
greater safety and performance.
• The real secret to great muscle tone.
about lessons and practice.
• Treating your kettlebell practice as
“iron yoga.”
• Focusing on the mind, muscle, and
breathing connection.
Advanced Weight Lifting
Secrets
Workouts for the Perfect
Female Form
• External and internal resistance
training.
• The impracticality of isolation
exercises.
• How to optimize full-body tension for
your primary muscles.
• How to make heavy metal your best
friend.
• How to master the secret of intraabdominal pressure for greater and
safer lifting power…the miraculous
effects of Virtual Power Breathing.
• Molding hard obliques… the
unexpected benefits of low reps.
• When controlled overtraining or
overreaching beats out total recovery
training.
• Building up your adaptation reserves
for greater gains.
• Little-known secrets that help you
grade-out higher on the press.
• How to optimize strength by
manipulating the extensor reflex.
• Why locking out your joints is A-Okay.
• Unlock the power of your hips with the
BOX SQUAT.
• How to improve squatting depth,
flexibility, technique, and power.
• Stretch and strengthen your glutes and
hamstrings with the GOOD
MORNING STRETCH.
• Blast your glutes, hams, inner and outer
thighs —and even abs! —with the ONE
LEGGED DEADLIFT.
• Strengthen and harden your whole
body—and especially your obliques—
with the ONE ARM DEADLIFT.
• Firm and shrink your waist, boost your
overall strength, and protect your back
with the POWER BREATHING
CRUNCH.
• Why the conventional crunch is a waste
of time and effort…how to avoid neck
problems.
• The foolishness of high-rep ab training.
• How to perform Power Breathing for
harder abs and a slimmer waist.
• Controlled striking to generate stronger
tension.
• Get super flexible and work your hips
and thighs even harder with the
DECKSQUAT.
• Melt fat and blast your hips and inner
thighs with the SWING.
• Get cool and slim with the CLEAN.
• Add power and definition to your hips,
thighs, and even abs with the FRONT
SQUAT.
• Strengthen and firm your arms and
shoulders with the MILITARY PRESS.
• What if I want to work my pecs
more?— The unique kettlebell floor
press.
• The cardio and fat-burning powers of
the clean-and-press.
• Strengthen your legs and open your
shoulders with the OVERHEAD
SQUAT.
• Mold a graceful and athletic body with
the TURKISH GETUP.
• Shed cellulite, get a hard butt, and enjoy
the cardio workout of a lifetime with
the SNATCH.
• How to concoct cool combination
exercises that deliver an unbelievable
muscular and cardiovascular workout
in a very short period.
Get Younger And
Healthier With Kettlebells
• Success stories: curing a host of
maladies with KBs.
• Rehabilitating hopeless back
injuries…from wheelchair to national
ranking.
• KBs for better joint health.
Anti-Isolation For Power
And Safety
• Why isolation as a key cause of injury
in the gym.
• How to take advantage of irradiation
for greater strength.
• Maximizing tension with the secret of
bracing.
• Using Starling’s law and the obtyazhka
maneuver to get stronger in your press.
Think And Be Strong
• The power of thought to make you
firmer.
• The Russian sports science concept of
skill strength.
• The dating game, iron-style: why’s it all
From Russia
with Tough Love
for a Femme Fatale
#B22 $34.95
• The WINDMILL—an unreal drill for a
powerful and flexible waist, back, and
hip.
• Forge iron wrists and grip and firm up
your waist with the BOTTOMS-UP
CLEAN-AND-PRESS.
• Get an even harder stomach and tie
your upper and lower body into a
strong unit with the ROLLING SITUP.
• Cut up your legs and burn calories with
the DRAGON WALK—the evil
alternative to the lunge.
Freestyle Kettlebell
Training
• The tremendous versatility of KBs—
fitting your ideal practice schedule.
• Why KB’s are NOT for brainless,
senseless sissies.
• The first commandment of kettlebell
training.
• Fragmentation of training volume for
more effective strength adaptation.
• The secret power of multiple minisessions.
• Why fresh and frequent rules.
• Variation cycling for quicker progress.
• When best to practice what.
• Circuit training and the phenomenon of
fatigue specificity.
• Two great alternatives
to straight sets:
Interval training and
the ladder, a Russian
Special Forces
favorite.
“Download this tape into your eager
cells and watch in stunned disbelief as your
body reconstitutes itself, almost overnight”
From Russia with Tough Love
for a Femme Fatale
With Pavel Tsatsouline
Running Time: 1hr 12 minutes
VIDEO #V110 $29.95
DVD #DV002 $29.95
NOW ON DVD!
The Sure-Fire Secret to Looking
Younger, Leaner and Stronger AND
Having More Energy to Get a Whole
Lot More Done in the Day
What you’ll discover when
“Tough” explodes on
your monitor:
Spanking graphics, a kick-ass opening,
“Kettlebells are without a doubt the
smooth-as-silk camera work, Pavel at his most effective strength/endurance
absolute dynamic best, two awesome femme conditioning tool out there. I wish I
fatales, and a slew of fantastic KB exercises, had known about them 15 years ago!”
—Santiago, Orlando, FL
many of which were not included on the
original Russian Kettlebell Challenge video.
• The Snatch—to eliminate cellulite, firm
your butt, and give you the cardioworkout of a lifetime
• The Swing— to fry your fat and
slenderize hips ‘n thighs
• The Power Breathing Crunch—
to shrink your waist
• The Deck Squat—
for strength and super-flexiblity
• An incredible exercise to tone your arms
and shoulders
• The Clean-and-Press—
for a magnificent upper body
• The Overhead Squat—
for explosive leg strength
• The queen of situps—
for a flat, flat stomach
• Combination exercises that wallop you
with an unbelievable muscular and cardio
workout
“I know now that I will never walk
into a gym again - who would? It is
absolutely
amazing
how
much
individual accomplishment can be
attained using a kettlebell. Simply
fantastic. I would recommend it to
anyone at any fitness level, in any
“In six weeks of kettlebell work, I lost an sport.
—William Hevener,
inch off my waist and dropped my heart rate
North Cape May, NJ
6 beats per minute, while staying the same
weight. I was already working out when I
“It is the most effective training tool
started using kettlebells, so I’m not a novice.
There are few ways to lose fat, gain muscle, I have ever used. I have increased both
and improve your cardio fitness all at the my speed and endurance, with extra
same time; I’ve never seen a better one than power to boot. It wasn’t even a
priority, but I lost some bodyfat, which
this.”
—Steven Justus, Westminster, CO
was nice. However, increased athletic
performance was my main goal, and
“I have practiced Kettlebell training for a this is where the program really
year and a half. I now have an anatomy chart shines.”
—Tyler Hass, Walla Walla, WA
back and have gotten MUCH stronger.”
—Samantha Mendelson,
Coral Gables, FL
At one hour and twenty minutes of rocksolid, cutting-edge information, this video is
value-beyond-belief. I challenge any woman
worth her salt not to be able to completely
transform herself physically with this one
tape.
11
THE RUSSIAN KETTLEBELL
IS THE ANSWER!
By Brad Nelson, RKC
E
verywhere you look in the United States, whether at the local
health club or the newsstand, you will see the stronghold of a
“bodybuilding” mentality that has permeated our society for
decades. Until September 2003 I had fallen victim to that type of
thinking and did not know any better until I stumbled upon Pavel.
He took America by storm with his simple yet effective training
methods that have been used extensively in Eastern Bloc countries
for years. Now I state: Russian kettlebells are THE ANSWER to
American health issues!
Have you ever had a friend throw their back out by tying his/her
shoe or by picking up a box or a child? Everyone one of us have
either experienced that ourselves or vicariously through a friend or
relative. Could you have ‘trained’ to prevent that particular injury?
I don’t necessarily have the answer to that specific question, but as
general rule I have found it to be true with trainees in the kettlebell
world including friends, clients, colleagues and also myself.
The problem is, we LIVE in a three-dimensional world but most
traditional fitness methods have everyone training in ONE plane of
movement. We transfer groceries from the store to car to counter
to cupboards all while bending, twisting and leaning and doing it
subconsciously. We pick up and hold our kids usually on our
dominant side. We mow and rake the lawn, dig the hole for the
new tree, move furniture and perform thousands of other daily
activities that we never actually “train” for. If that is the case, then
why would we stick a bunch of people on some gadget machines
that have a predetermined range of motion and have them perform
mindless exercise in ONE plane of movement?
12
of the massive marketing (or propaganda) dollars,
right? When will Americans realize that every time we attempt to
achieve the “perfect look” we contradict “functional development”
which is the essential component needed to perform daily tasks?
The ideal development would be to blend strength,
cardiovascular, and mobility/flexibility in such a way that we could
MOVE through daily life with ease. A kind of ‘condensed training’
with a ‘dynamic feel’ that translates to PURE movement. Add
mental concentration, remove weak links and past injuries that
hinder our movement, become more durable in the process and
you have found exercise in its intended form.
Kettlebells defy almost every ‘rule’ of traditional “fitness” culture
where the focus is training the MUSCLE. Common rules in
traditional weight training include:
1) Don’t use more weight, your form will suffer.
2) Don’t ever squat below parallel at the knee joint.
3) Use a weight belt to protect your back.
4) Wear high-top boots or shoes for ankle stability. (They go great
with green sweat pants.)
5) Never drop the weights.
6) Always watch yourself in the mirror for correct form. (Or to flex
your biceps.)
7) Break down your body into muscle groups to achieve the ‘perfect
look’.
8) Always perform ‘Beach Muscle exercises’, such as bicep curls as
much as possible.
Our society has been wrongfully programmed through all
mediums to go after the ever-elusive BODY IMAGE instead of
searching out FUNCTION. Society has willed us into a continual
mission to achieve the “perfect look” vs. “functional
development.” Let me define the difference between the two.
Anyone who has spent even a couple of days at the gym can vouch
for these unspoken rules of the fitness world.
The “perfect look” is the model in the magazine that has perfect
genetics, perfect tan, perfect hair, perfect eyes, etc. Now enter
plastic surgery, airbrushing and a few THOUSAND dollars. That
is what the average American is striving to become all in the name
1) The more weight you use, the better your form. Kettlebells force
you to do it right.
2) With kettlebell Front Squats you are encouraged to squat rock
bottom thus developing a full range of motion.
Conversely, kettlebells teach the body MOVEMENT by default.
Let’s examine the rules of the kettlebell world:
3) Discarding the weight belt will force your body to
strengthen your core naturally.
4) When working with kettlebells you want to ‘feel’ the
ground for maximum effect. Proper footwear includes
flat-soled shoes (i.e. indoor soccer shoes, Converse
Chuck Taylors, etc.) or just plain bare-foot will do.
5) The ideal training spot with kettlebells is outdoors on
some type of surface that you don’t mind damaging—
grass, sand, and dirt all work well—because you are
encouraged to drop them or forced to drop them (enter
the first session of hand-to-hand juggling drills). That
way you don’t have to apologize to your spouse for
putting a kettlebell-sized imprint on your living room
floor or in the concrete in your garage.
6) Kettlebells never require the use of mirrors during a
workout. The main reason is because you will be more
worried about the ‘feel’ of the movement instead of
how ‘pumped up’ you are.
7) Kettlebell exercises are rarely performed for a
compartmentalized body part. Rather, they exploit
movements that require several muscle groups and also
multiple energy systems to work simultaneously, and
therefore, reign superior as the exercise of choice.
As you can see, kettlebells successfully disobey
traditional American fitness culture, but let’s explore them
a step further.
Kettlebells also employ your brain—challenging for
some of you—for a couple of reasons. One reason is that
you are slinging an off-balance weight through the air,
which demands your full attention at all times. The
second reason is the weight is moving through different
planes of movement simultaneously requiring your
ENTIRE body to command communication and
awareness. Let me give you a contrasting example. In the
common bench press you are using a few muscles—chest,
shoulders and triceps being the main ones. I know there
are others for those of you who have been correctly
influenced by ‘the Party’, but bear with me. Now let’s
take the kettlebell snatch. Name one muscle that has not
been affected with this movement. You probably can’t. If
you can, you haven’t tried kettlebells.
“Name one muscle that has not been
affected with the kettlebell snatch. You
probably can’t. If you can, you haven’t
tried kettlebells.
Brad Nelson
RKC/Combat
Applications
Specialist, CSCS is a
St. Paul, MN based
strength coach.
Contact him by
brad@mtxe
conditioning.com
Brad Nelson’s Circuit Training Session
Day 1
Joint Mobility warm-up
Double Military Press
Double Snatch
Renegade Rows
Double Front Squats
Turkish Get Ups
Day 2
Pistols
Alternating Military Press
Double Swings
Windmills
Bear Crawls
x5
x5
x5
x5
x3 l,r
x5 l,r
x5
x5
x5
x10 yards
Day 3
Turkish Get-Ups
Dead Hang Snatch
Walking Lunge – each leg
Overhead Lockout Position
Double High Pulls
Double Seated Military Press
x3 l,r
x5 l,r
x5 steps
x5
x5
This workout was based on the ‘same but different’ philosophy. Each day is done
circuit style. The length of the circuit and the length of the rest periods will be
determined by your individual goals.
Goal: Size & Strength. Perform this workout as a circuit. Do 5 reps of the first
exercise, rest, perform 5 reps of the next exercise and so on. Rest 50 seconds
between exercises and 50 seconds between sets. Progression: When you can
complete 5 rounds of all 5 exercises with only 50 seconds rest, drop the rest
intervals to 40 seconds. Repeat until you can do rest intervals of 30 seconds
between exercises and circuits, then increase the weight and start back at 50second rest intervals.
Goal: Weight Loss & Conditioning. Do the same as the size and strength
workout. However, keep the rest intervals to 30 seconds between exercises and
also between circuits. Repeat the circuit 4-8 times depending on your level.
Progression: When you can complete 5 rounds with 30-second rest intervals, add
at least one complete circuit. When you can do all 8 circuits with 30-second rest
intervals, start over at 5 circuits with 20 second rest intervals. Start this new
program by easing into it. It may take a training session or two in order for you to
decide what weight is best for you.
13
Amber Dornfeld
RKC/Combat
Applications
Specialist is a St.
Paul, MN based
strength coach.
Contact her by
dornfeldamber
@yahoo.com
Amber Dornfeld’s Kettlebell Class Workout
•
•
•
•
•
•
•
•
•
•
•
•
•
Joint Mobility Warm-Up
20 DARC Swings
14 Swing and Squats
20 Bodyweight Squats
4 High Pulls—4 Snatches—4 Cleans (Repeat 2x each arm)
2 Cleans—2 Push Press—4 Windmills (Repeat 2x each arm)
14 Swing and Squats
20 Snatch Right— DARC Swing—Snatch Left (you will end up doing 10
snatches each arm)
Last Snatch keep the KB in the Overhead lockout position…20
alternating Front Snap kicks
Repeat snatch—DARC swing—snatch—ending with the other arm
overhead and continuing the kicks
14 Swing and Squats
20 Bodyweight Squats
One hand on the kettlebell/one hand on the floor: 8 pushups then
switch hands on top of the bell and do 8 more pushups
One hand on the ground or on a step in the renegade row position (but
with only one bell): 8 rows right and 8 rows left
Repeat this sequence of pushups and rows 3 times
Rest as needed. REPEAT the Entire sequence from top to bottom as
desired. When you can complete this workout two times through with
minimal rest grab a heavier kettlebell.
14
Your body must be CONNECTED from finger
to toe in order to avoid dropping the weight on
your head and also control a pendulum-driven
weight dynamically swinging through the air. This
is not only re-programming muscles but also the
nervous system. Our nerves are responsible for
our body’s balance, awareness and operating the
coordination of our muscles. A good analogy
would be a fish in the water vs. out. A fish blends
into water, its natural environment, and ebbs and
flows with the current and its surroundings. If we
catch the fish and bring it on land it flops around
mindlessly until it dies. Translate that to humans
and movement. If you study toddlers between the ages
of one to three years old, they are not afraid to fall.
However, fairly early on in life kids are constantly being
programmed “Watch yourself, don’t fall” and “Be
careful.”
Our bodies want to mold and adapt to our
environment. The American way is to avoid hurting
ourselves in what ‘they’ think is protection when it’s
exactly the opposite of training your body to handle the
bumps and bruises of ‘life.’ Look at the geriatric
population and tell me if they move the way the two yearold does. They do in the eastern world because they’ve
discovered BREATH AND MOVEMENT prolongs life.
Big muscle bodybuilding collection of body-parts type of
training shortens life.
Kettlebells are not the ‘end-all’ exercise answer.
However, they address more than any other single
exercise tool on the market and they won’t become the
traditional American coat rack for two reasons. One
reason is they are too close to the floor and you don’t
want your coat on the floor. And the second reason is
they are ADDICTING! Once you pick one up and
understand the principles you will be hard-pressed to end
your workouts. Go ahead, purchase one. You won’t be
disappointed. Now it’s your turn to experience the
Kettlebell Revolution.
Brad Nelson and Amber Dornfeld both teach
classes, workshops, and individual lessons at
Victory Fitness in Woodbury, MN.
For more information visit
www.mtxeconditioning.com
How to Dominate Your Competition,
Boost Your Income and Attract More Customers
with Kettlebells—The Nation’s
#1 Tool for Strength,
Conditioning and Resilience
Pavel’s Russian Kettlebell Challenge Certification Workshop Gives You A Crash
Course in Advanced Strength Skills… Ignites New Business Opportunities…
And Propels You Into The Front Ranks of Physical Excellence
“My income has nearly doubled since taking my RKC cert, all without any extra
investment in time” —Jason C. Brown, RKC, Roslyn PA
S
ince Pavel Tsatsouline and Dragon Door introduced
America to kettlebells five years ago, this amazing “gym in
one hand” has been redefining our nation’s strength and
conditioning landscape.
Now, personal trainers who incorporate kettlebells into
their programs have watched their client base explode.
Previous clients have flocked back, attracted by undeniable
gains in strength—and loss of body fat! Kettlebells have
opened up whole new vistas of training success for personal
trainers and their clients alike.
In fact, professionals of all kinds have been rushing to take
advantage of the kettlebells’ almost magical ability to strip
off unwanted fat and turn wretched physiques into the envy
of the neighborhood…
Chiropractors, massage therapists, physical therapists,
physicians, sports coaches, you name it, have also eagerly
embraced the kettlebells uncanny ability to snap back from
injuries—in particular, back and shoulder injuries.
And, of course, athletic coaches at the school and
professional level have been falling over themselves to
ensure they and their athletes gain the competitive
advantage almost guaranteed by proper kettlebell training.
Then, the police and military—whose very lives can depend
on their physical strength and conditioning levels—have
jumped on kettlebells as the quick and very handy answer
to fast and lasting strength and cardio gains.
With the kettlebells growing popularity as the exercise tool
“that does it all”—be it for the professional athlete or
simply average fitness-Joe looking for a more effective
workout—there’s a rising demand for highly skilled and
competent kettlebell instructors.
And there’s ONLY ONE KETTLEBELL CERTIFICATION PROGRAM
in the United States that delivers the
depth and breadth of core
competencies critical to successful
kettlebell instruction…Pavel’s Russian
Kettlebell Challenge Certification…
The business rewards and personal
results from attending Pavel’s
Russian Kettlebell Certification have
often been spectacular:
“I have been a personal trainer since 1987, and frankly, I’ve
never seen anything like the excitement generated by
Russian kettlebells. This age-old art has infused my
business with a new level of passion I’ve never seen before,
and it’s spreading like wildfire.
Let’s start with the financial benefits. I’ve more than
doubled my personal training income since becoming
Russian kettlebell certified, which has enriched my career as
well as my personal life. This past Thanksgiving I was
actually able to leave the gym behind and whisk my wife
away on a rugged 2-week trip to Costa Rica, something
that simply would not have been feasible before.
December 2004 was one of my busiest months ever.
Business was up, and clients were in a generous mood. My
wife couldn’t help but note the huge increase in holiday tips
I received, which nearly covered the cost of our Costa Rican
adventure!
“What do you attribute it to,” she asked.
“The economy isn’t that great.”
I immediately summed it up in one word:
“KETTLEBELLS!”
The bottom line is, my clients were feeling generous because
they were grateful for what they’d gained (and lost!) over
the past year! I’ve had incredible results across the board
with all my clients, male and female, since kettlebells
entered the picture.
One of my longtime clients lost 26 pounds in six weeks. His
sister and her husband, visiting from Ireland over the
holidays, were totally amazed at both his fitness level and
this odd “new” form of training.
A newer client lost three dress sizes and really toned up in
the span of two months that she had to prepare for her
wedding. A masseuse called me to inquire about kettlebell
training because she couldn’t help but notice the change in
muscle tone our mutual client had achieved.
Success stories like these--and there are many--made for a
lot of very happy and fit clients with a renewed interest and
commitment to training.
Needless to say, these kinds of results also brought a lot of
new business my way last year. I now have a physical
therapist sending me clients because of the improvements
he’s seen in his patients’ strength and mobility after sending
them my way.
“Beyond the professional gains, Russian
kettlebells have really benefited me on a
personal level as an athlete…”
I am 46 years old and have pursued a very rugged and
adventurous outdoor lifestyle for as long as I can remember.
As a result, there were a few old injuries that had really
started to dog me in the past couple of years.
Since becoming RKC certified, however, things have
changed. I have made amazing strength gains, but perhaps
more importantly in terms of improving my quality of life,
I have increased the flexibility and joint mobility in my hips
and shoulders tremendously. Both have been invaluable in
terms of increasing my enjoyment of rock climbing, skiing,
and hiking, not to mention improving my performance
exponentially!
My endurance, strength-to-weight ratio, core strength,
static strength, grip strength, and flexibility are all markedly
greater than before I started training with kettlebells and
incorporating Pavel’s other techniques.
Pavel has a way of cutting through the B.S., and he gave me
the essential information and techniques that work, both
for my clients and for me personally. No question about it,
becoming a Russian Kettlebell Certified Instructor is the
best move I have made in 18 years as a trainer.”
—Gus Petersen, RKC, Denver, CO
Pavel’s next Russian Kettlebell Challenge
Certification Program will be held in St. Paul,
Minnesota, Sept. 30—0ct. 2, 2005.
For more information visit our website at:
http://www.dragondoor.com/wpkb14.html
To register today call: 1-800-899-5111
15
RUSSIAN KETTLEBELLS
16
The World’s #1 Handheld
Gym For Extreme Fitness
Use Kettlebells to:
• Accelerate your all-purpose strength—so
you can readily handle the toughest demands
• Hack away your fat—without the dishonor of
dieting and aerobics
• Boost your physical resilience—to repel the
hardest hits
• Build your staying power—to endure and
conquer, whatever the distance
• Create a potent mix of strength-withflexibility—to always reach your target
• Forge a fighter’s physique—so form matches
function
• Be independent—world’s #1 portable gym
makes you as strong as you want to be,
anywhere, anytime
Kettlebells Fly Air Force One!
“There’s a competitive reason behind the
appearance of kettlebells at the back doors and
tent flaps of military personnel. When Russian
and US Special Forces started competing against
each other after the Soviet Union broke up, the
Americans made a disturbing discovery. “We’d
be totally exhausted and the Russians wouldn’t
even be catching their breath,” says… [a] Secret
Service agent… “It turned out they were all
working with kettlebells.”
Now, half the Secret Service is snatching
kettlebells and a set sometimes travels with the
President’s detail on Air Force One.”—Christian
Science Monitor
Pavel’s Kettlebell FAQ
What is a ‘kettlebell’?
A ‘kettlebell’ or girya (Russ.) is a traditional Russian cast iron weight
that looks like a cannonball with a handle. The ultimate tool for
extreme all-round fitness.
The kettlebell goes way back – it first appeared in a Russian
dictionary in 1704 (Cherkikh, 1994). So popular were kettlebells in
Tsarist Russia that any strongman or weightlifter was referred to as a
girevik, or ‘a kettlebell man’.
“Not a single sport develops our muscular strength and bodies as well
as kettlebell athletics,” reported Russian magazine Hercules in 1913.
“Kettlebells—Hot Weight of the Year”—Rolling Stone
Why train with kettlebells?
Because they deliver extreme all-round fitness. And no single other
tool does it better. Here is a short list of hardware the Russian kettlebell
replaces: barbells, dumbbells, belts for weighted pullups and dips, thick
bars, lever bars, medicine balls, grip devices, and cardio equipment.
Vinogradov & Lukyanov (1986) found a very high correlation
between the results posted in a kettlebell lifting competition and a great
range of dissimilar tests: strength, measured with the three powerlifts
and grip strength; strength endurance, measured with pullups and
parallel bar dips; general endurance, determined by a 1000 meter run;
work capacity and balance, measured with special tests.
Voropayev (1983) tested two groups of subjects in pullups, a standing
broad jump, a 100m sprint, and a 1k run. He put the control group on
a program that emphasized the above tests; the experimental group
lifted kettlebells. In spite of the lack of practice on the tested exercises,
the kettlebell group scored better in every one of them! This is what we
call “the what the hell effect”.
Kettlebells melt fat without the dishonor of dieting or aerobics. If you
are overweight, you will lean out. If you are skinny, you will get built
up. According to Voropayev (1997) who studied top Russian gireviks,
21.2% increased their bodyweight since taking up kettlebelling and
21.2% (the exact same percentage, not a typo), mostly heavyweights,
decreased it. The Russian kettlebell is a powerful tool for fixing your
body comp, whichever way it needs fixing.
Kettlebells forge doers’ physiques along the lines of antique statues:
broad shoulders with just a hint of pecs, back muscles standing out in
bold relief, wiry arms, rugged forearms, a cut-up midsection, and strong
legs without a hint of squatter’s chafing.
Liberating and aggressive as medieval swordplay, kettlebell training
is highly addictive. What other piece of exercise equipment can boast
that its owners name it? Paint it? Get tattoos of it? Our Russian
kettlebell is the Harley-Davidson of strength hardware.
“Kettlebells—A Workout with Balls”—Men’s Journal
Who trains with kettlebells?
Hard comrades of all persuasions.
Soviet weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev
started their Olympic careers with old-fashioned kettlebells. Yuri Vlasov once
interrupted an interview he was giving to a Western journalist and proceeded
to press a pair of kettlebells. “A wonderful exercise,” commented the world
champion. “…It is hard to find an exercise better suited for developing
strength and flexibility simultaneously.”
The Russian Special Forces personnel owe much of their wiry strength,
explosive agility, and never-quitting stamina to kettlebells. Soldier, Be
Strong!, the official Soviet armed forces strength training manual pronounced
kettlebell drills to be “one of the most effective means of strength
development” representing “a new era in the development of human
strength-potential”.
The elite of the US military and law enforcement instantly recognized the
power of the Russian kettlebell, ruggedly simple and deadly effective as an
AK-47. You can find Pavel’s certified RKC instructors among Force Recon
Marines, Department of Energy nuclear security teams, the FBI’s Hostage
Rescue Team, the Secret Service Counter Assault Team, etc.
Once the Russian kettlebell became a hit among those whose life depends
on their strength and conditioning, it took off among hard people from all
walks of life: martial artists, athletes, regular hard comrades.
“I can’t think of a more practical way of special operations
training… I was extremely skeptical about kettlebell training and
now wish that I had known about it fifteen years ago…”
—Name withheld, Special Agent, U.S. Secret Service Counter Assault Team
Am I kettlebell material?
Kettlebell training is extreme but not elitist. At the 1995 Russian
Championship the youngest contestant was 16, the oldest 53! And we are
talking elite competition here; the range is even wider if you are training for
yourself rather than for the gold. Dr. Krayevskiy, the father of the kettlebell
sport, took up training at the age of forty-one and twenty years later he was
said to look fresher and healthier than at forty.
Only 8.8% of top Russian gireviks, members of the Russian National Team
and regional teams, reported injuries in training or competition (Voropayev,
1997). A remarkably low number, especially if you consider that these are
elite athletes who push their bodies over the edge. Many hard men with high
mileage have overcome debilitating injuries with kettlebell training (get your
doctor’s approval). Acrobat Valentin Dikul fell and broke his back at
seventeen. Today, in his mid-sixties, he juggles 180-pound balls and breaks
powerlifting records!
RUBBER CASED
Announcing:
“… kettlebells are a unique conditioning tool and a powerful one as
well that you should add to your arsenal of strength... my experience
with them has been part of what’s led me to a modification in my
thoughts on strength and bodyweight exercises… I’m having a blast
training with them and I think you will as well.”
TWO
NEW
SIZES!
—Bud Jeffries, the author of How to Squat 900lbs. without Drugs,
Powersuits, or Kneewraps
How do I learn to use the kettlebell?
From Pavel’s books and videos: The Russian Kettlebell Challenge or From
Russia with Tough Love for comrades ladies. From an RKC certified
instructor; find one in your area on RussianKettlebell.com. Kettlebell
technique can be learned in one or two sessions and you can start intense
training during the second or even first week (Dvorkin, 2001).
“…I felt rejuvenated and ready to conquer the world. I was sold on
the kettlebells, as the exercises were fun and challenging, and
demanded coordination, explosion, balance, and power… I am
now on my way to being a better, fitter, and more explosive
grappler, and doing things I haven’t done in years!”
—Kid Peligro, Grappling magazine
What is the right kettlebell size for me?
Kettlebells come in ‘poods'. A pood is an old Russian measure of weight,
which equals 16kg, or roughly 35 lbs. An average man should start with a 35pounder. It does not sound like a lot but believe it; it feels a lot heavier than
it should! Most men will eventually progress to a 53-pounder, the standard
issue size in the Russian military. Although available in most units, 70pounders are used only by a few advanced guys and in elite competitions. 88pounders are for mutants.
An average woman should start with an 18-pounder. A strong woman can
go for a 26-pounder. Some women will advance to a 35-pounder. A few hard
women will go beyond.
“Kettlebells are like weightlifting times ten.”
“Kettlebells are like weightlifting times ten. …If I could’ve met Pavel
in the early ‘80s, I might’ve won two gold medals. I’m serious.”
—Dennis Koslowski, D.C., RKC,
Olympic Silver Medalist in Greco-Roman Wrestling
STEEL HANDLE & CORE/RUBBER CASING
#P10D 4kg (approx. 9lb) —.25 poods
#P10K 6kg (approx. 13lb) — .50 poods
#P10E 8kg (approx. 18lb) — .50 poods
Price
$89.95
$97.95
$99.95
Many of you have asked
for an intermediate
kettlebell between
the 4kg and 8kg. So
here it is… the 6kg
(13lb), which like its
sisters has a steel
handle and core with
rubber casing. Great
for weighted joint
mobility drills!
And then, we’ve
uncaged
“THE BEAST”,
a monstrous 48kg
(106lb) of solid
iron, for the ultimate
in hardcore training.
Swing it, clean it, snatch
it —and, if you dare, try
pistols, pullups and
presses! Are you man (or
woman) enough to tame
THE BEAST — or will THE
BEAST tame you?
MAIN USA
S/H $11.00
S/H $14.00
S/H $17.00
AK&HI
$49.00
$56.00
$65.00
CAN
$27.00
$32.00
$38.00
S/H $21.00
S/H $27.00
S/H $32.00
S/H $36.00
S/H $38.00
S/H $43.00
S/H $57.00
S/H $67.00
$79.00
$94.00
$109.00
$125.00
$142.00
$158.00
$190.00
$223.00
$47.00
$58.00
$70.00
$81.00
$90.00
$99.00
$124.00
$158.00
CLASSIC KETTLEBELLS (SOLID CAST IRON)
CLASSIC STYLE
#P10G
#P10A
#P10H
#P10B
#P10J
#P10C
#P10F
#P10L
12kg (approx. 26lb) — .75 poods
16kg (approx. 35lb) — 1 pood
20kg (approx. 44lb) — 1.25 poods
32kg (approx. 70lb) — 2 poods
48kg (approx. 106lb) — 3 poods
$82.95
$89.95
$99.95
$109.95
$129.95
$139.95
$179.95
$247.95
SAVE! ORDER A SET OF CLASSIC KETTLEBELLS & SAVE $17.00
#SP10 Classic Set (one each of 16, 24 & 32kg) $322.85
S/H $106.00 $377.00
$238.00
ALASKA/HAWAII KETTLEBELL ORDERING
Dragon Door now ships to all 50 states, including Alaska and
Hawaii, via UPS Ground.
include customs clearance, duties, taxes or other non-routine
customs brokerage charges, which are the responsibility of the
customer.
CANADIAN KETTLEBELL ORDERING
Dragon Door now accepts online, phone and mail orders for
Kettlebells to Canada, using UPS Standard service. UPS Standard to
Canada service is guaranteed, fully tracked ground delivery, available
to every address in all of Canada’s ten provinces. Delivery time can
vary between 3 to 10 days.
• KETTLEBELLS ARE SHIPPED VIA UPS GROUND SERVICE, UNLESS
OTHERWISE REQUESTED.
• KETTLEBELLS RANGING IN SIZE FROM 4KG TO 24KG CAN BE
SHIPPED TO P.O. BOXES OR MILITARY ADDDRESSES VIA THE
U.S. POSTAL SERVICE, BUT WE REQUIRE PHYSICAL
ADDDRESSES FOR UPS DELIVERIES FOR THE 32KG AND 40KG
KETTLEBELLS.
• NO RUSH ORDERS ON KETTLEBELLS!
IMPORTANT — International shipping quotes & orders do not
17
Party Members Share AMAZING SUCCESS STORIES
Of Stunning FAT LOSS, Maximal STRENGTH GAINS
And Huge Strides in Conditioning
From Using—And Loving—Their Russian Kettlebells
Fantastic Fat Loss with Magical KB’s
“I have been training with the KB’s and DB’s for about 2
months or so. To date, I have lost about 33 pounds of fat, and
put on 5 pounds of muscle. Give it all you have comrade, the
weight will fall off.” From: ZenTrainer Date/Time 2001-06-20 13:06:13
I added forty pounds to my deadlift in one month
“About a month ago I suspended my Westside Barbell method powerlifting
workout and went for a month of straight KB workout. I just did the max
effort on reg. deadlift and get this folks. I just added forty pounds to my PR
on 1RM. My 1RM deadlift went up from 325lb to 365lb. My deadlift
technique got a lot more snap in it and more explosive. I noticed the same
thing on my squat technique.” From: Craig, Date/Time 2001-10-29
09:47:25
I lost 16 lbs in the last four weeks since I started the KB lifts
“I love KB's! I have lost 16 lbs in the last four weeks since I started the KB
lifts.” From: Gediminai, Date/Time 2001-10-05 16:58:42
Incredible gains in energy, strength, explosiveness,
power, speed, overall coordination, balance, flexibility
“After 6 months, at age 68, I have experienced incredible gains in energy,
strength, explosiveness, power, speed, overall coordination, balance,
flexibility, joint mobility, restoration of all ranges of motion, ability to do
difficult body weight exercises, dramatic increase in overall endurance,
posture, correction of lower back weakness, completion of the repair of a
very serious shoulder injury from 6 years ago and far better muscle
definition than ever in my entire life.” From: Andy68 Date/Time 2001-1120 10:25:53
No more back pain
“Since I received my KB’s, I have no lower back pain when I deadlift. My
arthritis is also much more manageable. Power to the Party!!!!” From:
Comrade Logan, Date/Time 2001-11-26 10:52:29
“She was at a weight she hadn't been at for 15 years”
“For almost 3 years I have done PT with a woman who has achieved average
results. 2 months ago I started her on PT and worked in cycles of RKC last
month. She was literally firming up and slimming down before my eyes. She
called the other day bubbling and gushing over the phone that she was at a
weight she hadn't been at for 15 years and wearing clothes she could only
fit into before she had her teenage daughter!”
From: Jcannon Date/Time 2001-12-23 11:38:37
“Kettlebells are the best method of increasing
strength, cardio and endurance”
“I have studied TKD/HKD (both art and sport versions) for over 15 years.
Kettlebells are the best method of increasing strength, cardio and
endurance.” From: ichiban, Date/Time 2001-11-08 11:00:00
“I've lost an average of 1% body fat per week”
“I’ve lost an average of 1% body fat per week, from about 20 to about 16.
Love handles gone.” From: sebarnes Date/Time 2001-06-20 12:11:11
“My biceps grew faster and better
…from doing KB snatches than they ever did with curls. Just another of the
MANY benefits of doing KB’s.” From: BigNate Date/Time 2001-11-16
14:20:11
Kettlebells Rule for Muay Thai Conditioning
“I have been only doing the KB’s for two weeks. Already, in my sparring
class, I tapped out a guy who's been regularly kicking my butt in the year
that I’ve been training at the dojo. I certainly didn't expect to get this far this
fast!” From: Ari Date/Time 2001-06-02 20:48:10
“I am a Muay Thai boxer and have recently purchased my first kettlebell (3
wks ago). I’ve been using it every day for about half an hour. I can't get
enough of it. Benefits so far have been 1. Extremely shortened recovery times
for all types of martial art exercises (I'm talkin' amazingly short); 2.
Impressive muscle growth, especially in the shoulders, back and legs (finally,
functional strength!!).” From: mtaibrad Date/Time 2001-09-13 03:05:17
KB’s made me even stronger, after 20 years of Olympic lifting
“I don’t want anybody else knowing about KB’s”
“I've been an Olympic lifter for over twenty years...it has kept me strong,
athletic and young! Now, I have been turned on to kettlebells, and I am
having a ball with them. It has made my body even stronger after twenty
years of OL. Do yourself a favor and get a kettlebell or two.” From:
Sbadsaint Date/Time 2001-06-09 05:20:23
“I’d rather that no one else knows about KBs and Pavel's other programs
except for those who already know. Why? I want that edge. I want to be the
one who can outrun, outlift, outjump, and outlast everyone else. I want it to
be my secret weapon!” From: WarpedMind Date/Time 2001-12-08
01:27:00
In 3 weeks of KB’s the changes in my wife’s
appearance are staggering
No more back pain...
KB’s improved my sparring
“My wife started on KB’s three weeks ago along with my 12 year old sons,
the changes in my wife’s appearance are staggering to say the least. She has
now dropped her gym membership and will be working out entirely with the
KB's. Encourage your wife to try this form of exercise, it will deliver results
the spandex and Lycra brigade could never hope to match.” From: nickel
Date/Time 2001-12-03 07:31:10
“I’ve been doing KB's for about 1 1/2 months now. My back is finally pain
free after about a year of on-and-off pain. I can't wait to see where my future
training goes with the KB's.” From: X-celsior Date/Time 2001-11-02
13:32:23
This is a small sample from the deluge of similar stories you will find
posted on the www.dragondoor.com Discussion Site
18
An Excerpt from Beyond Bodybuilding by Pavel
SOLUTIONS FOR A TIGHT BACK
Question: My back gets really tight after I lift. Do you
have any good stretches to loosen it up?
P
rovided it is not a medical condition, the
following complex will do the job and then some.
Three out of the five exercises are recommended by
Valentin Dikul, a man as famous as Arnold
Schwarzenegger in the countries of the former Soviet
Union.
1
A circus acrobat, Valentin took a bad fall and broke
his back when he was seventeen. Dikul said no to the
wheelchair and painstakingly rehabilitated himself.
But he did not stop there. He proceeded to become a
great circus strongman juggling 176lb. balls and later
– in his sixties! – a record shattering powerlifter. More
importantly, Valentin has helped many people to
reclaim their healthy backs.
1. Hang on to a pullup bar, palms over, and rotate
your torso as far as possible clockwise and
counterclockwise. – 3 sets x 8 reps. I prefer doing this
drill on parallel bars rather than a pullup bar.
“I've been lifting weights since I was 12.
As a Martial Artist and Ex USAF
PARARESCUE SPECIALIST I have seen
all kinds of products and gimmicks
through the years. I'm 45 now and what I
have read and learned in this book
changed my outlook on lifting weights
and saved my back forever. In just 3 days
of working with a few techniques
explained in SOLUTIONS FOR A
TIGHT BACK I eliminated my lower
and upper back pain that I have lived
with for many years.
—MASTER DAVID COGSWELL,
SHOREACRES, TEXAS
2
2. Hang on to a pullup bar, palms over, and raise
your legs, the feet together, side-to-side. No swinging!
– 3x8. Incidentally, Frank Zane used to do this
exercise to cut up his midsection.
3
3. Hang on to a pullup bar, palms over, tilt your
head back and maximally arch your back. – 3x8.
Superset this exercise with the next one.
4. Hanging leg or knee raises. – 3x8. Russian
powerlifting coaches believe that hanging leg raises
following heavy lifting are not only beneficial to the
spine but help normalize the intra-abdominal pressure.
4
5
5. Hang on to a pullup bar, palms over, and move
your straight legs like scissors back and forth. – 3x8.
This drill is recommended by Russian coach Mark
Tartakovsky.
When you are done your back will feel alive.
Guaranteed.
19
17
How a Seventeen-Year Old
Olympic Hopeful is Using
Kettlebells To Pursue Her
Dream of a Gold Medal
WE INTERVIEWED SAMANTHA YOUNG AT THE
APRIL 2005 RUSSIAN KETTLEBELL CHALLENGE
INSTRUCTOR CERTIFICATION PROGRAM
Dragon Door: Let’s start by talking about your
athletic achievements.
bodywork. What kind of shape were you in when
you got it?
Samantha Young: I’m a national-level diver,
and my goal is the Olympics in 2008. This year I
hope to go to the World Championships in
Washington State. And in Washington last year, I
won the Woman’s Lightweight Kettlebell
Championship. Since kettlebells and diving go
together, I’d like to continue competing with
kettlebells.
S.Y.: I was definitely athletic, but I was a little
pudgy, not much muscle mass. I’ve been in
athletics since I was pretty young, but I guess I
didn’t have a lot of muscle mass or strength. So I
began getting Rolfed by Michael Reams. It started
with my little sister, because she was a hardcore
gymnast and was constantly getting hurt.
D.D.: Didn’t you win a state record for your
diving?
S.Y.: I started training with kettlebells just
before my sophomore year, and then I won the
Washington State High School Diving
Championships my sophomore and junior years.
This last year, when I was a junior, I set a new
state record, breaking the record that stood for 30
years. I’m planning to break my own state record
this coming November. I’m listed 3 times in the
top 25 all-time best diving scores for Washington.
I have also been invited to train my diving at the
Olympic Training Center in Indianapolis.
D.D.: I heard that you’ve gone through a lot
physically in the past few years, starting back
when you were 15. What happened to you?
Samantha Young, RKC
performs a drill at the
Kettlebells for Combat
Applications workshop
20
S.Y.: I’ve gone through a lot of physical changes
in the last few years. It all started when I got
Rolfed for some training injuries.
D.D.: Rolfing’s a pretty intense form of
So she and I went and got Rolfed. Michael
started talking about weightlifting, noticing my
body type and that I wanted to go further as a
diver. Then, even in his office, he started giving me
books and had me do all of this reading. And to
tell you the truth, I wasn’t really into reading.
[Laughter] It’s hard for me to sit down and read
things.
But he showed me more and more about
strength training and had me look at some of the
outcomes of other people. It really inspired me.
D.D.: The outcomes of other divers?
S.Y.: Actually no. In diving, we usually do a lot
of cardio and that’s cut down quite a bit. When I
was focusing more on diving, I didn’t have that
much of a workout. So Michael started me with
Olympic lifting and strength training. He had
already looked into all of the kettlebell stuff and
was a weightlifter himself. He started training me
with weightlifting at first and then kettlebells
came into it. I work out at the gym in his house.
There’s a lot of variety in the workouts;
nothing like just a gym. It’s more like a cycle
of sets, so it isn’t boring for me at all. I love it.
Not knowing a lot about weightlifting or
kettlebells, I thought they were pretty much
the same thing. I didn’t know that they were
two different training techniques.
So putting those together, we made some
pretty crazy workouts [laughter] and that was
a lot of fun. It’s pretty addictive. I always take
a week off before my competitions, but it’s
hard to not work out at all for an entire
week, you know? It used to be that I had to
force myself into the idea of working out. But
now I love it.
D.D.: How have kettlebells contributed to
your diving? What sort of improvements have
you seen?
S.Y.: In powerdiving, there is a ton of
pressure when your body hits the water,
especially from a 10-meter platform, so a lot
of divers collapse when they hit the water.
I was having trouble with this. I’d get
bruises all over my hands and my arms
because every time my hands would hit the
water, my arms would collapse and I’d hit my
head. You can’t do a high DD (degree of
difficulty) dive when you can barely get
through the water, you know? [Laughter]
Exercises like the "hot potato" trained my
body for the shock.
Both the Rolfing and the kettlebell training
have almost eliminated the injuries for my
sister and me. For over a year now my
training has been 80 to 90% kettlebells.
Weightlifting is very helpful, but the
kettlebells are better for training the strength,
range of motion and the speed I need in the
world of diving.
It’s mainly about connecting your
shoulders and rooting your strength. I was
doing a lot of Box Jumps with kettlebells in
my hands, and it really increased my power
off the board. Tons of people noticed.
D.D.: Good jump and springy-ness. And a
lot of extra hip movement, too. Right?
S.Y.: Yeah. The hip drive was helping my
height, and my ability to extend and snap out
of my flips and twists.
D.D.: And it probably helped you maintain
your posture attention, too.
S.Y.: Yeah. It just cleaned it all up. In
diving, impressing the judges is pretty much
everything. You have to make them think that
yours is the best dive there is. Every little
progression helped me out tons.
D.D.: You did incredibly well at the
convention; you were the only female to
manage a perfect pull up with a 12kg
kettlebell, and you performed 243 reps of a
12kg Snatch in ten minutes. That’s
impressive! You’ve got a lot of training
already. How’s it been going through a full
RKC certification?
S.Y.: It’s been pretty exiting. I just love it
and I love working with people. I was a little
timid at first, because I wasn’t sure what to
expect. I like to have notice ahead of time,
but I’ve been trying to work on that because
in competition…
D.D.: You don’t know.
S.Y.: You don’t know. So it’s been good
practice for that. [Laughter]
S.Y.: Real good. I’ve definitely learned a lot
and I just have to write it all down, because,
you know.…
D.D.: I know. It’s a lot of info to take in at
once. Did anything jump out at you as
particularly valuable?
S.Y.: I’d say I need to focus on Swings.
They’re very basic, but they’re the root of all
moves. When I get home I’m going to work
on that and the hip drive.
D.D.:
diving?
You can see that helping your
S.Y.: Definitely, and I want to work toward
higher points in the competitions. I’m hoping
that the hip drive will help me, because my
arms get worn out. I need to make the hips
do the work instead.
Samantha Young, RKC Combat Applications
specialist is a resident of Seattle, WA
D.D.: How’s the instruction been for you
here?
21
Praise for Lisa Shaffer’s GET IN
THE BEST SHAPE OF YOUR LIFE! —
A Complete Guide to Kettlebell Exercises
and Kettlebell Training
Lisa Shaffer’s workbook is a valuable companion to the Russian
Kettlebell. You will enjoy the variety of exercises and the author’s
“can do” attitude. Com. Lisa has done a great job!"
—Pavel Tsatsouline, Chief Instructor, Russian
Kettlebell Challenge
“You did a tremendous job, and I will recommend your book.
You really put your own stamp on the KB programs that you
prescribe and your workbook sets the standard for readability,
creativity and usability. You are also a tremendous role model, even
more so for women with children. You are proof that having
children is not the end of a fit and healthy body for mothers. All
men should buy a copy of Get in the Best Shape of Your Life! for
their wives or girlfriends. Congratulations”
—Steve Cotter, Sr. RKC and author of “Full K.O.ntact Kettlebells:
The Martial Art of Strength Training”
“I had the opportunity to preview Lisa's manual while flying to
the last RKC. She did an excellent job! It's very well organized, user
friendly with lots of pictures and very well researched. It takes in
consideration the special needs of women. Lisa's new book will
make a nice contribution to your kettlebell resource library.”
—Jeff Martone, Sr. RKC and author of “H2H Kettlebells”
kettlebell exercise how-to, the workbook is truly outstanding.
Shaffer has a knack for taking each exercise and teaching it in a
clear, concise manner with incredibly detailed photos.
I have to say that my clients love this book. I ordered copies when
it first came out and am about sold out. My clients buy it to have a
reference for when they travel and want to continue their workout
on the road. Clients who don't live close enough to Iron Core to
come three days a week for classes, buy it to train at home after we
have given them some instruction. Our local police department just
bought it for a reference to train with their unit. Everyone has
commented about its ease of use and detailed, colorful photos.
Excellent resource, buy it!”
—Sarah Lurie, RKC and Founder of Iron Core, Certified
Kettlebell Fitness Studio, La Jolla, Ca.
“Wow, Wow, Wow. Lisa, your workbook ROCKS!
“Best kettlebell manual on the market! Lisa clearly put a great deal
of work into her manual/book and has raised the bar very high.
Flawless product with tons of great info!
Very comprehensive manual, excellent photos, instruction, and
tons of programs. Must have for all women who train with
kettlebells and also a great manual for anyone that wants to
maximize the benefits of KB training. Great job Lisa!”
—Mike Mahler, Sr. RKC and author of “Kettlebell Solution for
Size and Strength”
"Lisa Shaffer's kettlebell workbook is a must for any level
kettlebell enthusiast- from the beginner to the advanced. As a
22
I just got this today and can say without a doubt if you are a
trainer working with clients in kettlebells you want them to have this
book. Or at least have access to it. Great organization, very user
friendly and such a great amount of information and DETAIL!
Photos and diagrams clear concise points of interest are excellent!
Very visual and very well done.
For those training without RKC instruction this would also be a
great thing to have as a reference tool. Mine will get tons of use.
Well done Lisa, congratulations on a superior product.”
—Mark Reifkind, RKC
“For me, kettlebells have greatly improved my functional strength, endurance
and helped change my body composition. My kettlebell workouts helped me
stay in shape during my third pregnancy and helped me recover in record
time. The exercises covered in this book are challenging and fun. The
information and articles in this book will help do for you what it did for me,
Get in the Best Shape of Your Life!” —Lisa Shaffer, RKC
Highlights:
Kettlebell Basics
• Over a dozen kettlebell basic moves and positions for getting
your KB training off to the right start or just brushing up on
your form. Perfection is in the details. Get your form perfect with
these complete kettlebell basic descriptions and photos!
Over 50 Kettlebell Exercises
• Exercises are organized into Pulls, Pushes, Core, and Leg exercises
for easy reference and easy workout structure. All exercises are
rated for difficulty and cross referenced in the table of contents for
easy program design.
An encyclopedia of kettlebell
exercises, from Beginner to
Advanced! Full descriptions with
step by step instruction and
accompanying photos. Over 300
hundred full color photographs
outlining all the basics and little
known RKC tips.
• No longer will you be stuck thinking of exercises to include in your
workout. With these 50 exercises, the workout possibilities are
endless! Your workouts will never get stale! Included are six brand
new exercises, not seen anywhere!
• Notes section included on every exercise page for detailing your own
personal observations and notes.
Bonus: Over 20 Pages of Articles Giving You
Highly Practical Tips on How to Fully Benefit
from Kettlebells
• “The Dreaded Snatch” – No more banging up your forearms.
Complete two page article supplement to the Snatch exercise page.
Master this highly effective kettlebell drill and make it a staple of
your workouts!
A Complete Guide to
Kettlebell Exercises
and Kettlebell Training
• Kettlebell Workout Structure – Learn how to structure your
kettlebell workouts for achieving your specific goals, whether they
are increasing strength or burning fat, this article will show you how!
Workout structure for beginners to advanced lifters.
by Lisa Shaffer, RKC
Spiralbound 104 pages
8.5” x 11”
• Beginner’s Plan – A flexible 4-8 week plan on how to learn the
basic kettlebell drills and incorporate them into a kettlebell program
for reaching your goals. Flexible enough for all fitness levels!
#MB001 $47.95
• Combination Workout and Walking Workout – Tired of the same
old routine? These kettlebell workouts and all their derivations will
take your training into high gear and snap your body into shape!
The handy spiral bound
workbook format makes this
kettlebell book functional, just like
the Kettlebell itself! Take it with you
to wherever you work out, take
notes, plan goals, and make it
YOUR personal kettlebell Workbook!
• Kettlebell Training During Pregnancy – Learn from my experience
of kettlebell training during my entire third pregnancy. Feel great and
alive during pregnancy with these guidelines, workout strategies, and
sample programs.
Zoom in detail and RKC “Tip
Boxes” for teaching you every
detail of every exercise. Learn
these details compiled from
years of experience and
hundreds of trained clients.
Get in the
Best Shape
of Your Life!
• Kettlebells, A Sure Fire Way to Get Back in Shape After
Pregnancy – No longer does pregnancy mean the end of a tight,
youthful figure! With KB and this article, you will be back in your
pre-pregnancy clothes and looking great in no time!
• What Do I Do if my Kettlebell is too Light? – Tons of tips for
making your Kettlebell exercises more challenging. You will never
again say, “My Kettlebell is too light.”
No Excuses! – Do you need
motivation? Do you sometimes
need a kick start to get going on a
new cycle or finish up on an old
one? Read this article for a shot of
motivation and get goin’! And
More!
23
PHILLIP SMITH won First Prize for his Desissification Essay at the National Kettlebell Convention…
From Zero to Hero :
High School Wuss Flunks Phys. Ed Class… Yet at
Age 57, Snatches 53 Lbs Kettlebell 133 Times in
Ten Minutes — Under the Burning Vegas Sky!
The Life and Times Story of the Desissification of Phillip Smith
E
arly in the movie Pulp Fiction there’s a scene where a boxer
is being lectured in the back of a bar by a modern day gangster on
how he wants to throw a fight –and he has just passed a big wad
of cash to the boxer to buy the fix. He gives the boxer some
advice:
‘Night of the fight, you may feel a slight sting,
That’s pride (messing) with you.
(Screw) Pride!
Pride only hurts.
It never helps. You fight thru that (stuff).’
To honestly talk about one’s foibles, you gotta put pride away
and come Clean. Fighting thru that stuff, one can’t cover up those
acts of sissification, regardless of the sting. Pride can’t be allowed
to get in the way of talking about these things.
I have discovered becoming a member of the Kettlebell Nation
will give one the foundation of confidence and clarity required to
take on the world. Having the mental and physical strength
required to walk squarely thru each and every situational door.
With new confidence, with new drive, with powerful mental and
intellectual strength, with exploding creativity.
But, first, a necessary look back, a coming clean if you will.
I grew up in the hillbilly country of Eastern Tennessee. Sports,
tough guys, athletic abilities, swinging chains, smoking cigarettes,
these were the basis for being ‘good’ in that environment. I was
good at none of these. I was always chosen last.
24
Instead I had a fair talent at a young age for learning and playing
piano. I ended up becoming the country church’s pianist at age 12
and, later, their first organist. I wasn’t blending at all.
I received my only ‘F’ on any report card in my first term as a
high school freshman. I’ll never forget it. Coach West, his name
was, teaching my 4th hour gym class to do tumbling exercises, like
flipping heels over head until you landed perfectly erect. Problem
was, I couldn’t do it. Didn’t compute. What an embarrassment.
After the military, where I was a lousy example of a fit officer, I
began a professional business career in Minneapolis, Minnesota.
I’ve been fortunate to get to do interesting and challenging
assignments. Later, in the midst of working out of a problem I
hired a guy by the name of Ronald Morris to take care of a detail
for me. I found him through a referral, met with him, we
organized a plan to solve the problem. His card said he was a
personal trainer – He certainly looked the part, but I thought it
might just be a sideline.
I failed. Couldn’t lift the bar
off the bench.
So I asked him, and in fact he had a full time practice in strength
training, and I opted in. We met at a gym, and he gave me a small
test with a few moves and, shades of freshman gym class, I failed.
Couldn’t lift the bar off the bench. But with his drive and
determination, I stayed and worked and listened and, like half of
the success I’ve witnessed in business, I succeeded partially just by
showing up.
Some years later Ron comes in all excited about a new
technique for training called Kettlebells. God, here we go
again, I thought, as Ron always keeps pushing the envelope
even when there wasn’t an envelope.
We buy a set of Kettlebells and set off to learn the techniques
and the moves. Ron gets certified as a Kettlebell trainer and
our intensity level moves up dramatically. All this time,
though, something is happening. Different from anything I
had ever experienced.
Phillip Smith,
right after
completing 133
24kg kettlebell
snatches in ten
minutes under
the hot sun of
Las Vegas
I had now developed a foundation of strength. But the Kettlebell
training! Nothing matched what it began to do for me. There’s
something mystical about this unique combination of strength
training and the cardiovascular requirement that causes a
remarkable transformation in attitude and motivation. The sense
of accomplishment one can achieve with these moves supersedes
any other.
And the core strength, something never-here-to-before held by
me, suddenly appeared. A semiconductor chip in a satellite is
protected by a shield to block radiation and is termed ‘rad hard’ for
‘radiation hardened protection.’ For humans a strong core seems
The prized bubbas of
my youth have grown
up to have big bellies
and bad habits. Soft
hands and soft
backbones. I on the
other hand have a hard
core. And getting
harder. A strong grip
and getting stronger.
A curious mind, and
exploring more. . . a
realization that I can go
further, much further.
I have become
desissified.
essential for durability and strength, too, and I would term the
Kettlebell trained athlete ‘core hard,’ protecting the body just like its
namesake in the semiconductor world.
Can one ever give proper justice to the positive mental advantages
coming from the ability to swing 24kg weights over the head multiple
times or jerking 24kg pairs into a press time after time? In this higher
plane of fitness I realize the quiet superiority that comes with
Kettlebell therapy. It is not in anyway a form of conceit of the activity
or condescension to others. It is a sense of elevated self that comes
from confidence that pure strength gives.
The prized bubbas of my youth have grown up to have big
bellies and bad habits. Soft hands and soft backbones. I on the
other hand have a hard core. And getting harder. A strong grip
and getting stronger. A curious mind, and exploring more. . . a
realization that I can go further, much further. I have become
desissified.
And now as a 57 year old male with a body and strength better
than men 25 years my junior, I am a competitor in the 10
Minute Secret Service 24kg Challenge at the First Ever Kettlebell
Convention in Vegas. Any participant in that gut wrenching test
who has the fortitude to train for and enter the event and stand
before God and Pavel and do this thing, by definition has
successfully cast off any demons of sissification. Those ghosts
are gone, forever relegated to the towel basket in the high school
gymnasium. The circle is complete. Just a different level, a
different mindset, a Kettlebell attitude. A Kettlebell life.
Note: Phillip Smith went on to snatch the 24kg kettlebell a total
of 133 times in ten minutes. One hell of an accomplishment for
any man — and truly outstanding for a 57-year old businessman
with no previous athletic achievements to his credit.
Congratulations, Phillip!
25
Here’s what you’ll discover, when you possess your
own copy of Pavel Tsatsouline’s Relax Into Stretch:
Stretching is NOT
the best way to become flexible
Why Americans lose flexibility as they grow older •
the dangers of physically stretching muscles and
ligaments • the role of antagonist passive
insufficiency • the nature and function of the stretch
reflex • how to master muscular tension • how to
inhibit the stretch reflex • intensive and extensive
learning methods.
Why you should not stretch your ligaments—
and how you can tell if you are
Yoga postures and stretches to avoid at all costs • the
function and limitations of your ligaments.
Stretching when injured
Rest, Ice, Compression and Elevation • what happens
when a muscle gets injured • contracting and
releasing the injury • why stretching won’t help a bad
back and what to do instead.
Waiting out the Tension—
relaxed stretching as it should be
Just relax—when and when not to use the technique
of Waiting out the Tension • Victor Popenko’s key to
mobility • the importance of visualization • why
fear and anxiety reduce your flexibility • maximizing
perceived safety in the stretch.
Extreme flexibility through Contrast Breathing
How to breathe your way to greater flexibility •
effective visualizations for the tension/release
sequence • avoiding the dangers of hyperventilation.
Forced Relaxation—
the Russian spirit of stretching
How to turn the contract-relax approach into a
thermonuclear stretching weapon • determining
correct duration • tips for the correct release of
tension.
The final frontier: why Clasp Knife stretches
will work when everything else fails
How to cancel out the stretch reflex • taking
advantage of the inverse stretch reflex • the last line
of defense against injuries • shutdown threshold
isometrics • mastering the Golgi tendon reflex.
26
How much flexibility do you really need?
Why excessive flexibility can be detrimental to
athletic performance • why old school strongmen
instinctively avoided stretching • what stretches
powerlifters and weightlifters do and don’t need •
warning examples from sprinting, boxing and
kickboxing.
When flexibility is hard to come by, build
strength
Plateau-busting strategies for the chronically
inflexible • high total time under tension.
Proprioceptive Neuromuscular Facilitation
How Kabat’s PNF fools your stretch reflex • the
function of the Renshaw cell • why it works to pretense a stretched muscle.
Isometric stretching rules!
Why contract-relax stretching is 267% more effective
than conventional relaxed stretching • what the
‘frozen shoulder’ has to teach us • the lifestyle
problem of ‘tight weakness’‚ • why isometrics is more
practical than weights.
20. The Karate Stance Hip Flexor Stretch Page 82
21. The Karate Stance Groin Stretch . . . .Page 84
22. The Seated Groin Stretch . . . . . . . . . .Page 86
23. The Calf Stretch . . . . . . . . . . . . . . . . .Page 89
24. The Shin and Instep Stretch . . . . . . . .Page 91
The demographics of stretching
Why your age and sex should determine your
stretches • the best—and worst—stretches for young
girls, boys and adolescents • a warning for pregnant
women • what’s best for older folks.
The details, the schedule
Isometric stretches—when to do them and how often
• how to know if you are doing too much • Bill
‘Superfoot’ Wallace’s hardcore stretching schedule •
correct order and choice of stretch • why isometric
stretching should be the last exercise you do in your
day.
The Relax into Stretch drills—
1. The Souped Up Toe Touch . . . . . . . . .Page 49
2. The Spine Decompression Hang . . . . .Page 51
3. The Improved Cobra . . . . . . . . . . . . .Page 54
4. The Side Bend . . . . . . . . . . . . . . . . . . .Page 57
5. The Spine Rotation . . . . . . . . . . . . . . .Page 60
6. The Lateral Neck and Trap Stretch . .Page 61
7. The Headache Buster . . . . . . . . . . . . .Page 62
8. The Anti-Slouch Neck Stretch . . . . . . .Page 63
9. The Head Turner . . . . . . . . . . . . . . . .Page 64
10. The Chest Opener . . . . . . . . . . . . . . .Page 65
11. The Overhead Reach . . . . . . . . . . . . .Page 67
12. The Biceps and Shoulder Stretch . . . .Page 68
13. The Shoulder Blade and Lat Stretch .Page 69
14. The Upper Back Loosener . . . . . . . . .Page 71
15. The Wrist Flexion . . . . . . . . . . . . . . .Page 73
16. The Wrist Extension . . . . . . . . . . . . .Page 74
17. The Good Morning
Hamstring Stretch . . . . . . . . . . . . . . .Page 75
a) standing . . . . . . . . . . . . . . . . . . . .Page 75
b) seated on a chair . . . . . . . . . . . . .Page 76
c) seated on the floor . . . . . . . . . . . .Page 77
18. The Kneeling Hip Flexor Stretch . . . .Page 78
19. TheLunge Hip Flexor Stretch . . . . . . .Page 80
Two more plateau busting strategies from the
iron world
Popenko’s flexibility data • the reminiscence effect •
the dynamic stereotype • How to exceed your old
limits with the stepwise progression.
Advanced Russian Drills for Extreme Flexibility
25. The Side Stretch . . . . . . . . . . . . . . . .Page 100
26. The Cossack . . . . . . . . . . . . . . . . . . .Page 102
27. The Reverse Cossack . . . . . . . . . . . .Page 104
28. The Hip and Side Stretch . . . . . . . . .Page 106
29. The Crawling Lizard . . . . . . . . . . . . .Page 108
30. Hamstring Stretches . . . . . . . . . . . . .Page 109
31. Hip Flexor/Quad Stretches . . . . . . . .Page 114
32. The Lower Calf Stretch . . . . . . . . . . .Page 117
33. The Front Split . . . . . . . . . . . . . . . . . .Page 118
34. The Bent Press Stretch . . . . . . . . . . . .Page 123
35. The Modified Reverse Triangle . . . . .Page 126
36. The Roadkill Split . . . . . . . . . . . . . . .Page 128
37. The Side Split . . . . . . . . . . . . . . . . . . .Page 131
Relax into Stretch delivers
instant flexibility!
Be as FLEXIBLE as
You Want to Be—
FASTER, SAFER and SOONER
“I can’t say I’ve read many books on flexibility with the wit and clearheaded wisdom I found in
Pavel Tsatsouline’s Relax Into Stretch. Tsatsouline delivers the how-and-why of progressive
techniques for achieving suppleness, from simple yoga stretching to advance neuromuscular
facilitation, without burying the reader in hocus-pocus or scientific jargon. Tsatsouline’s Relax
Into Stretch provides an alternative: straightforward and practical techniques that don’t require
a lifetime to master”.
—Fernando Pages Ruiz, Contributing Editor Yoga Journal
“I tell you truly that Relax Into Stretch is superb. Stretching has always been associated with any
serious fitness effort and Tsatsouline’s approach to this old discipline is fresh and unique and
thought provoking. Best of all, this book combines philosophic insight with in-your-face reality
as Pavel shares with the reader ‘drills’ that turn you into what this former Russian Spetznaz
instructor calls ‘ a flexibility mutant'. This book supplies both the road map and the
methodology. Don’t ask to borrow my copy.”
—Marty Gallagher, Columnist, WashingtonPost.com
“Pavel Tsatsouline’s Relax Into Stretch: Instant Flexibility Through
Mastering Muscle Tension is a superbly illustrated, step-by-step guide to
achieve physical flexibility of muscle groups and sinews. Relax Into
Stretch is very effective and very highly recommended reading for men
and women of all ages and physical conditions seeking to enhance their
mobility and flexibility as part of an overall exercise regimen.”
—Midwest Book Review
• Own an illustrated guide to the
thirty-six
most
effective
techniques for super-flexibility
• How the secret of mastering your
emotions can add immediate
inches to your stretch
• How to wait out your tension—
the surprising key to greater
mobility and a better stretch
• How to fool your reflexes into
giving you all the stretch you
want
• Why contract-relax stretching is
267% more effective than
conventional relaxed stretching
• How to breathe your way to
greater flexibility
• Using the Russian technique of
Forced Relaxation as your
ultimate stretching weapon
• How to stretch when injured—
faster, safer ways to heal
• Young, old, male, female—learn
what stretches are best for you
and what stretches to avoid
• Why excessive flexibility can be
detrimental
to
athletic
performance—and how to
determine your real flexibility
needs
• Plateau-busting strategies for the
chronically inflexible.
SAVE
15%
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Relax into Stretch
Instant Flexibility Through
Mastering Muscle Tension
By Pavel Tsatsouline
Running time: 37 minutes
Video #V104 $29.95
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Forced Relaxation
Advanced Russian Drills for
Extreme Flexibility
Video #V105 $24.95
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Relax into Stretch
Instant Flexibility Through
Mastering Muscle Tension
Over 100 photos and illustrations
#B14 $34.95
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27
Don’t Just Take Our Word For It!
Here’s Another Sample of Our Web-Customer
Reviews of Pavel’s DVDs, Resilient,
Super Joints and Relax into Stretch*
“The Wall Walk alone makes
this DVD worth the price”
“Resilient is yet another no-nonsense presentation from Pavel of things I've never heard of
before that work for me like nothing else.
The Wall Walk, which is now my replacement
for the McKenzie exercise I used to do every day
for my bad back, makes this DVD worth the
price all by itself. I could never perform a back
bridge without jamming my spine – I now Wall
Walk my way into a bridge almost every day.
The shoulder opening exercise fixed, in a few
seconds, things that have been tight for years.
And the list goes on and on – my neck has never
felt better.
Pavel is a master teacher and watching Resilient
is like having him in your living room, teaching
you all that you need to know and nothing that
you don't. I train harder, with fewer aches and
pains, since I started practicing the drills on
Resilient – what more could anyone ask for?”
—Steve Freides - Ridgewood, NJ
“Great way to recover from
and prevent injuries to
joints”
“My copy of Resilient arrived earlier this week.
I watched it that night, and did the parts I could
remember the next two mornings. It struck me
several times through the day how good I felt.
Same feeling as when I first tried Relax into
Stretch and the first time with Super Joints.
Because I keep getting the improvement from
each new product, I conclude that they
complement each other, each one giving me
something the others don't quite cover.
28
Biggest revelation from the DVD was realizing
how tight my shoulders are. Though I'm not a
great flexibility guy, I thought I was doing pretty
well. Ha. Guess I'll be getting the work I need
there. Pain is good, as Pavel says.
Finally, my take on how the three programs fit
together: Relax into Stretch is about a safer and
saner approach to the stretching work that is
common in high school sports and martial arts.
It teaches the body to go farther than it thought
it could by learning that the muscles aren't really
going to tear as you stretch out.
Super Joints is about moving the joints through
full range of motion. From my own experience
and watching friends and relatives, range of
motion is one of those “use it or lose it” things.
I'm using it. Resilient is about recovering from
and preventing injury by strengthening the
supporting and stabilizing muscles around joints
that commonly get abused.”
—SteveA, South East US
“More than worth the price”
“After more than 15 years of powerlifting and
going on 2 years of Kettlebells, I have had my
share of aches and pains. Pinched shoulders,
tight hips, knotted up back, aching elbows,
sore...I doubt there wasn't a joint on my body
not crying for relief. Fortunately deliverance
came in the form of both Resilient and Super
Joints DVDs.
After the first viewing and trying just a few of
the exercises recommended in Resilient I began
to experience immediate relief! I have since
combined exercises from both DVDs and have
improved both range of motion and a total
cessation of pain in certain joints.
I am always skeptical to claims of "pain ending"
solutions and supplements but I can't say
enough about Pavel's knowledge and expertise
when it comes to subjects such as strength and
recovery programs! I don't know how Pavel
does it, but with every new book or DVD he
comes out with, it is filled with new and useful
information all strength athletes (or any one for
that matter) can use and benefit from.”
—Patrick (phil) Workman, RKC Mansfield, TX
“Excellent information!”
“At a certain point stretching, joint mobility,
and kettlebell training all converge and can be
combined into special drills that make the body
tougher and more injury-resistant. I had found
this point in my training some time ago and
started combining principles from the Russian
Kettlebell Challenge, Super Joints, and Relax
into Stretch in my morning recharge routine.
Thought I was pretty original. Wrong. Pavel has
been doing the same stuff all along and now he's
put out a DVD about it. Oh well, if I wasn't
being original, at least I was on the right track.
Nice work Pavel.”
—Rob Lawrence - Collingswood, NJ
* To review Dragon Door
products on our website:
Simply go to the appropriate product page
on our site, find the review function and
follow the simple procedure.
Our Promise: we believe in and stand
behind all of our products. While most of
our customer product reviews are highly
positive, we do not remove or edit
customer reviews on the basis of a low
rating. All valid reviews are kept. At our
discretion reviews are removed only on the
basis of offensive language, personal
attacks or the use of reviews to promote
non-Dragon Door products.
“Discover How to Reinforce Your Body—and Snap Back from
the Toughest Challenge with Deceptive Ease and Strength”
L
ife has a habit of body-slamming us when we
least expect it. And the more active we are, the more
likely we’re gonna be wrenched, tossed, torn,
torqued, twisted, scrunched, hammered and
generally whacked around. Hit your forties—let
alone fifties—and you can be reduced to a tangled
mess of injuries and performance-crimping tensions.
You get sidelined! You can’t do what you want to
do anymore. People don’t want you on their team
anymore. You can’t compete anymore. You’re...
let’s face it…washed up, as a card-carrying member
of the active elite. Sometimes all it takes is one
sudden injury to that one weak spot you neglected
to strengthen and defend….and you’re history.
As a former Spetsnaz physical training instructor
and as a current subject-matter expert to elite
members of the U.S. military, Pavel knows what it
takes—personally and professionally—to remove
flaws and weaknesses from your body armor—so
you can bounce back, time and time again, from the
toughest challenge.
So, in this specialized program, Pavel’s put together
19 of his favorite drills for restoring and reinforcing
your body’s “rebound strength.” Pavel’s
concentrated on the weak links—the knees, the
elbows, the shoulders, the spine, the neck—and
shows you how to change a liability-waiting-tohappen into a strength-weapon-of-choice.
Discover what it really means to be RESILIENT.
Add years of wiry, tensile, pliant strength back into
your life—and hurt a whole lot less while you’re
doing it.
Pavel’s Resilient program:
• Develops a more flexible, yet stronger
neck
• Helps you move like liquid metal
Resilient
• Helps release your tight hip flexors—which
act like parking brakes to cripple your
kicking, punching, running and lifting
Advanced Kettlebell
Drills and Insider
Secrets for Playing
Harder & Hurting Less
• Develops a stronger, more sinuous back
with Pavel
• Loosens up your spine while teaching you
powerful body mechanics
• Stretches your spine—for extra “activitymileage”
#DV017
• Rewards you with the ultimate in
squatting flexibility—a must for military
and law enforcement
• Injury-proofs your back with a littleknownl drill from Russian contact sports
• Restores crucial elbow strength and
mobility
• Develops spectacular shoulder girdle and
upper back flexibility
• Boosts performance for girevoy sport,
weightlifting, powerlifting, strongman
events, gymnastics, yoga
• Conditions your knees in a little-known
plane that can spell the difference
between true resilience and dangerous
weakness
$59.95
Customer reviews from Dragon Door’s website
“Worth every penny! This DVD is probably the best I
have ever viewed. The moves for the shoulders are
excellent, the RKC arm bar, the triceps extension, and
the one that really surprised me the most was the hack
shoulder stretch was the best and made an immediate
impact on my shoulders. Keep up the good work.”
—Donnie, West Hamlin, WV
“Concise and truly beneficial. Pavel breaks these drills
down wonderfully: first demonstrating, then focusing
on finer points and offering visualizations for safety,
power, and keeping form. As a member of a special
reaction team, our training requires performance in
any condition. Pavel's products and drills like these
help keep me mobile and ready. A great DVD!”
—Michael Ottaway, FE Warren AFB, WY
“Ever get beat up? I had one of those months. Between
wrestling, brazilian jiu-jitsu, training for the
Washington State Kettlebell Championships and the
June 2004 RKC, I was run down and hurting. Just lots
of hard training, plus getting bounced off the mat 100
times a day in my takedown class I felt like everything
hurt. So I took a month, and all I did was Resilient
exercises with my 26 lb kettlebell, Super Joints, and a
little juggling with my 26 lb kettlebell. All my joints
feel SOOOOO GOOD. Coming back I feel stronger
and more solid everywhere. Now I'm still doing the
Resilient exercises as preventive medicine. The neck
stuff is REALLY good for my Brazilian Jiu Jitsu.”
—Joshua Hillis RKC, NASM-CPT - Denver, CO
“If as a male, you thought 8kg or 12kg KB were for
women only? I strongly suggest you think again. With
this product, Pavel shows, yet again the information
you need to "re-install & repair" your joints.
Nothing's a patch on Pavel. In fact, I wonder if I went
to the Australian Government & asked for my HECS
fees back, if they'd agree. I spent four years at Uni with
a double major in Physical Education, yet this
information was not provided!”
—Pete Rogers, Hobart, Tasmania
29
“I used the strength building
secrets from Power to the People
for one week and my max
deadlift went up 18%.”
—Larry Scott, 1st Mr. Olympia, author of Loaded Guns
Power to the People!
Russian Strength Secrets for Every
American Book By Pavel Tsatsouline
“I learned a lot from Pavel’s books and plan to use
many of his ideas in my own workouts. Power to
the People! is an eye-opener. It will give you new—
and valuable—perspectives on strength training.
You will find plenty of ideas here to make your
training more productive.”
—CLARENCE BASS, author of Ripped 1, 2 &3.
#B10 $34.95
“I have gained 25 lbs. in my bench and 40 lbs. in
my deadlift in six weeks. All this improvement and
I would spend only 20 minutes a day in the weight
room and not one day was I ever sore. If you are
serious about strength, you are not doing
everything you can if you don’t purchase this
book.”—ALEX RODRIGUEZ, Redondo Beach, Ca
★ ★ ★
“I’ve been lifting for eight years, and Power to the
People! is the most functional strength training
system that I have ever tried. In four short months,
I went from being able to deadlift 165 for five reps
to being able to dead 405 for a single. All without
putting on a pound of weight, but by making my
nervous system more effective. Though, to be
honest... I seem to have replaced some of my fat
with muscle…. My ex-girlfriend told me: “You’re
so buff now.... I hate you.” My new girlfriend told
me: “They should make a statue out of you.” The
difference? Pavel.”
—DAN MCVICKER, Boulder, CO
★ ★ ★
“I started using the PTP program about 6 weeks
ago, and the results for me have been phenomenal….50 lbs. on the deadlift and 35 lbs. on the
bench press.”
—WYLDMAN, Kansas City, KS
★ ★ ★
“A good book for the athlete looking for a routine
that will increase strength without building muscle
mass. Good source of variation for anyone who’s
tired of doing standard exercises.”
—JONATHAN LAWSON, IronMan Magazine
★ ★ ★
30
★ ★ ★
“This is the best of the best, and you owe it
yourself to try it. You will experience a surge of
strength you never thought possible. My personal
experience has been a two-fold increase in my
pulling strength and a 70% increase in my presses.
Unlike my previous experiences with weight
training, these gains were functional. I now run
faster, jump higher, and hit harder.”
—TYLER HASS, Pullman, WA
★ ★ ★
“I’ve been a student of the martial arts for over 15
years… I’ve added 30 pounds to my bench press
with only 6 training sessions in 1 month. My
deadlift has also gone up 100 pounds too. All of
this without gaining additional bodyweight. I
definitely recommend this book to anyone who is
serious about their Martial Arts training.”
—ICHIBAN, Columbus, OH
★ ★ ★
“I have increased my deadlift by 150% and have
doubled my snatch and power clean. My workouts
now take less than half the time they did before.
And now I’m strong! Best of all, I’ve regained the
strength in my leg that I had lost after a botched
knee surgery. Power to the People! will teach you
how to gain true real-world strength to move your
couch, heavy boxes, your piano, etc. in a 15-20
minute workout you can do at home. It also
explains why most popular American workouts
are useless or dangerous or both. I can’t
recommend PTP enough.”
—DAVID COOKE, Atlanta, GA
★ ★ ★
“I have been a training athlete for over 30 years. I
played NCAA basketball in college, kick boxed as
a pro for two years, made it to the NFL as a free
agent in 1982, powerlifted through my 20’s and do
Olympic lifting now at 42. I have also coached
swimming and strength athletes for over 20 years.I
have never read a book more useful than Power to
the People! I have seen my strength explode like I
was in my 20’s again—and my joints are no longer
hurting.”—CARTER STAMM, New Orleans, LA
★ ★ ★
“I personally added 120 pounds to my deadlift
following Power to the People! principles -going
from 300 lbs. to 420 lbs. in a little over six months
-at a bodyweight of 160 pounds. This book is
worth its weight in gold.”
—JOHN QUIGLEY, Hazleton, PA
★ ★ ★
“I have been following a regimen I got from Power
to the People! for about seven weeks now. I have
lost about 17lbs and have lost three inches in my
waist. My deadlift has gone from a meager 180lbs
to 255 lbs in that short time as well.”
—LAWRENCE J. KOCHERT
★ ★ ★
“I had very little previous experience with
deadlifting (or much of any type of lifting for that
matter) when I purchased Power to the People!. I
found the information to be most interesting, and
well written. The book is now tattered, coffeestained, and beat up from usage a year later, and
my deadlift max is 100lbs higher than when I
began. The techniques and cycles are simple to
understand and undeniably effective. PTP is a
must-read for the individual looking to truly get
stronger.”
—JIM WISSING, dragondoor.com review
★ ★ ★
“I finally broke the double bodyweight DL barrier,
1 year ago I damaged my back to the point of not
being able to move let alone bend over with out
being in major pain and today I pulled over 2xBW
destroying my previous PR by about 50lbs. So
much here from dragondoor has been immensely
helpful, from the material to the people this place
is a huge resource. Next up is the RKC in less than
a week and I can't wait.”
—KEVIN PERRONE, dragondoor.com forum
Decoding the “Russian Mystery”
I
n his classic article in Powerlifting USA Marty Gallagher ponders why
the Russians excel in the sport, in spite of horrible food and scarcity of
training equipment. Porridge and
potatoes supplemented with soy animal
feed for extra protein are not exactly ‘the
breakfast of champions’. The equipment
is equally Spartan; post-Soviet strength
athletes rarely have access to more than
just a basic barbell and a lot of plates.
“You are not
training if you
are not training
with Pavel!”
—Dr. Fred Clary,
National Powerlifting Champion
and World Record Holder.
The former Coach for Powerlifting
Team USA concludes that the
‘purposefully primitive’ approach to
training is an asset, not a liability. It
affords no distractions from the only
thing that matters – raw power.
A $150 barbell, an attitude, and a copy
Power to the People! are all you need to
become STRONG.
Power to the
People!
Russian Strength Secrets
for Every American
#B10 $34.95
The Power Points — what you’ll get with Pavel’s Power to the People!:
• How to get super strong without
putting on an ounce of weight
• OR how to build massive muscles
with a classified Soviet Special
Forces workout
• Why high rep training to the ‘burn’
is like a form of rigor mortis — and
what it really takes to make your
muscles stand out in bold relief
“Pavel and his book
are the best imports
from Russia since
Siberian Ginseng!”
—Fairfax Hackley, Arnold Schwarzenegger
Classic Martial Arts Seminar Director:
• Why it’s safer to use free weights
than machines
• How to design a world class body in
your basement — with $150 worth
of basic weights and in twenty
minutes a day
• How to instantly up your strength
with Pavel’s High-Tension
Techniques™
• How to become super strong and
live to tell about it
• How to dramatically amplify your
power with the proprietary Power
Breathing™ techniques (and why
everything you know about
breathing when lifting is wrong!)
• How to feel energized and fantastic
after your strength workout — rather
than dragging and fatigued
• How to get brutally strong all over
— with only two old-school
exercises
31
★ ★ ★ ★ ★ ★ ★ ★ ★ ★
“Power to the People!
IS ABSOLUTE
DYNAMITE.
If there was only one book I could
recommend to help you reach your
ultimate physical potential, this
would be it.”
—Jim Wright, Ph.D., Science Editor, Flex Magazine, Weider Group
H
The Five Keys to
Being Stronger
than 99% of Our
Species:
1.
2.
3.
4.
5.
A barbell.
An attitude.
20 minutes a day.
A good steak.
A dog-eared copy
of Power to
the People!
ow often do you grab a read and discover you’ve just landed one of
those “IF-I-COULD-ONLY-TAKE-FIVE-BOOKS-TO-A-DESERT-ISLAND”
blockbusters? The kind of book that shakes the molecules in your brain and
has your synapses firing like popcorn? The kind of book that has you
leaping out of the bath tub, pumping your fist and screaming “FINALLY!’
to the startled masses?
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-thechase, if you’re about “just-give-me-what-works”, then Pavel’s Power to the
People! is everything you ever dreamed about—and then some.
Power to the People! is a strength training classic that reveals the hoarded
secrets of the iron elite. It’s no longer the case…you don’t have to be a 300pound strongman to be awesomely strong…and discover the fast road to
superior strength.
As Senior Science Editor for Joe Weider’s Flex magazine, Jim Wright is
recognized as one of the world’s premier authorities on strength training.
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!), how to do them
(unique detailed information you’ll find nowhere else), and why.
Follow its advice and, believe it or not, you’ll be stronger and more injuryresistant immediately. I guar-antee it. I only wish I’d had a book like this
when I first began training.”
32
How to Develop a
“POWER PRESENCE”
Turn on Pavel’s
Power to the People! video
and watch in amazement as you
rapidly increase your strength
by 20, 30, even 50 percent!
Do you have a “power presence”?
The quiet strength of a man with whom, as Russians
say, ‘you would go on a recon mission’. The bearing of
an old warhorse who does not need his campaign
ribbons to show that he has been around. That look of
a hand-to-hand combat expert whose efficiency in
violence is advertised, rather than hidden, by his serene
composure.
You can’t fake it!
You can’t fake it with a tough grimace from a cheesy
action flick or vain flexing of virtual muscles pumped
up with Barbie weights. It must be earned.
The look comes from
cultivated power
So stop being a mirror-gazing sissy and get strong. And
strength has never been so quick to achieve. Just pop in
your copy of Power to the People!: Russian Strength
Training Secrets for Every American and hit ‘Play’!
Start deadlifting!
The deadlift separates the serious students of strength
from the wannabes.
Any weenie can answer the question, “How much can
you bench?” Ask the poser how much he deadlifts and
he will run for cover.
No other exercise will work more muscles in five reps
of concentrated agony. Your back will fill with strength
and vitality. Your legs will harden into powerful
pistons. Have you seen photos of strongmen in the presquat days? No chafing, just wiry power. Your forearms
will demand an outlet for their new, claw-like power.
No other exercise will give you more functional
strength. ‘Functional’ implies ‘a function’. Does your
life require balancing on rubber balls and performing
weird circus tricks? I didn’t think so. Do you have to
lift things? I rest my case.
Start side pressing!
Learn the barbell Side Press, a classic exercise from the
days when broad shoulders rather than breast-like pecs
were it.
This lift will fill your lats, shoulders, and arms with
power and give you that awesome V-look. Due to the
unique nature of this exercise, your obliques will be
smoked. Back to the old-time strongmen. One-arm
overhead lifts like the Side Press is the cause of their
gladiator midsections.
What else? —
‘Instant strength techniques.’
Power to the
People!
Russian Strength Secrets
for Every American Video
Running Time 47 Min
Video #V102 $29.95
DVD #DV004 $29.95
It is not just the exercises themselves but how you do
them. Power to the People! teaches Pavel’s patented
Power Breathing™ and High-Tension Techniques™.
These secrets make an amazing, often instant difference
in strength. Once Pavel had a Marine deadlift 70
pounds over his previous best in just an hour. Such
gains aren’t exactly typical, but you get the idea.
Did Pavel invent the ‘instant strength techniques’? —
No. All top strength athletes use them, some
consciously, others not. These elite specimens figured
these things out after years of practice. But for one
reason or another they generally choose to keep it to
themselves. When Pavel mentioned one of these obscure
moves to a world champion powerlifter, the latter
thought for a moment and said, “I already do that.”
Now, you don’t have to be an elite lifter with decades of
experience to take advantage of these incredibly
powerful ways of aligning your body for maximum
power. Hit ‘Play’!
Power to you!
Whatever your current
workout program, just
download Pavel’s strength
techniques for an immediate
improvement in your results.
33
Here’s what you’ll discover, when you possess your own copy of
Pavel Tsatsouline’s Power to the People!:
Wired for power: superstrength without bulk
How to install a ‘muscle software’ upgrade into your nervous system
and improve your strength and muscle tone….Why the fascination
with bodybuilding has led to a decline in effective strength training….
Futuristic techniques which enable you to squeeze more horsepower
out of your body-engine.
Tension! What force is made of
How tension generates force…..How to maximize muscular tension
for traffic-stopping muscular definition…The five keys to high tension
training…The inverse relationship between velocity and
strength….Flexing to maximize tension…The function of the
mechanoreceptors in regulating strength….Using Henneman’s size
principle to maximize muscular recruitment....Why high values of
fatigue and tension are mutually exclusive.
Training to failure–or to success?
Why the strongest men and women in the world have never trained
to failure….Why intensity is the single most important factor in
strength training….The fallacy of ‘pushing to the limit’…The only
scientific definition of weight training intensity….. Pushing the limits
of weight/tension, not reps/exhaustion…..Why training to muscle
failure is counterproductive… Greasing the neural groove using the
Hebbian rule.
Don’t water down your strength with reps and fatigue!
How to minimize various types of fatigue and get the most out of
your strength training…How to ensure high energy after your
workout….Why performing more than five reps per set hinders
strength development….Why you need to increase the rest intervals
between sets….Why it’s best to do only two sets….Why you need to
pause and relax between reps…How to build greater ligament
strength by “locking and loading”….Surprising advice on how often
to practice a lift for optimal gains.
More low rep advantages
Three reasons why heavy low rep training is the safest way to lift….
Why the stabilizing muscles are prematurely fatigued during high-rep
sets…. Why most serious injuries occur during fatigued states….Why
bodybuilders suffer from more pec tears than powerlifters….the
significance of concentration for injury prevention…Low reps for a
better quality of life…Why heavy low reps can have a tonic,
energizing effect on the nervous system.
Rigor mortis, or why high reps failed to tone you up
Why going for the ‘burn’ doesn’t work….What is ‘real’ muscle tone
and how do you get it?…..building muscular tension from
neurological activity, not energy exhaustion….Increasing muscle tone
through a more alert nervous system…Why strength and tone
training is the same thing….why deadlifts work best for steel
glutes…How to get maximum definition in your triceps…Why
training heavy is the best way to get ripped.
“But I don’t want to bulk up!”
Why lifting heavy doesn’t have to translate into bulking up….What
makes a biceps grow?…. How to get stronger and harder without
getting bigger…minimizing muscular tear-down and
reconstruction…. Increasing your muscles’ packing density….Why a
denser muscle is a harder muscle.
“Machines are the wusses’ way out”
Why it’s safer to use free weights than machines…..And why using the
strength built on an exercise machine is like shooting a cannon from
a canoe….How machines create micro-trauma, pattern overload and
eventual injury….Why the Soviet Olympic teams considered free
weights their best chance for winning a Gold.
Isolation exercises, Frankenstein’s choice
The dangers of isolation exercises….Paying attention to the kinetic
chain for optimal performance…The importance of building intermuscular coordination for functional strength….Why deadlifts can
help you run faster and jump higher.
Irradiation: the science
hard with only two exercises
of
getting
strong
and
The Sherrington Law of Irradiation……The neural ‘turn on’…. How
a hard-working muscle can cheerlead its neighbors into amplifying
their strength….Why compound exercises are more effective strength
builders than isolation moves…Designing a superior efficiency
34
strength workout…. Starting a chain reaction and bringing every
muscle in your body into play…..portrait of the deadlifter as supreme
muscleman…Why the deadlift is THE exercise of choice for everyone,
from computer geek to Olympic athlete…..Why the deadlift is more
effective than the squat…. How the deadlift strengthens the lower
back, traps, scapulae retractors, lats, forearms, and hamstrings….
Why the deadlift may be the best abdominal exercise, bar
none…..How to develop your pressing prowess….How to correctly
perform the side press.
How to emphasize your problem areas
without adding exercises
How to shape your body with only two exercises….Why you cannot
reshape an individual muscle….Why genetics makes a difference….
Tweaking the basic drill to shift a lion’s share of the load to your
problem area…Specializing on your weakness while working the rest
of your muscles adequately—without adding exercises.
How to become a bear: a Soviet commando’s
muscle building secret
If you want massive muscles and awesome strength….How a Russian
trooper was able to sport sixteen inch arms-of-steel in just two
months of training—and go on to lift 40-50 tons every
workout…How compression of rest intervals promotes growth
hormone production and maximizes testosterone.
Last three pieces of the big biceps puzzle
How to build huge muscles on a program of deadlifts and presses
only….What, how and when to eat for maximum gains….The
importance of rest….Why you need to reduce stress to protect your
gains—and how to do it best.
Virtual masculinity, or “Can I get built up with
a very light weight by pumping my muscles up?”
‘Muscle spinning’, ‘fake’ muscle growth and the Potemkin village
phenomenon….The two types of muscle growth—which one
maximizes strength and makes you rock hard.
On variety, soreness, and keeping things in focus
How the rebound phenomenon affects your strength
program….Mastering the magic of effective exercise variation….
The danger of switching routines….The importance of focused
superhuman effort….How to remain relatively free of muscle
soreness…..The benefits of simplicity over complexity.
Cycling: the Russian breakthrough for continuous
improvement (and an excuse to work hard part time)
The fallacy of the Milo myth…..The pitfalls of over-prolonged
training….Making improvements through reduction….Periodization
or cycling—a revolutionary approach to strength training…..How to
make gains year after year….Why ‘softening up’ can reward you with
new strength breakthroughs…The ultimate formula for
strength…..How to gain beyond your wildest dreams—with less
chance of injury….How to avoid burnout….How to perform the
Linear Cycle for new personal records….. Wave cycling and dealing
with gaps in your training….The Flexible Wave Cycle….. The
Structured Wave Cycle…. The Step Cycle.
Hyperirradiation: how to boost your strength
and safety at the same time
How to hack into nature’s neural software to maximize strength
training effectiveness and efficiency….The reflex arc for easier, safer
deadlifts….How to milk irradiation for all its strength amplifying
worth.…..Hyperirradiation—the high intensity, immediate
gratification technique for massive strength gains…How to increase
your bench press by ten pounds overnight… Three ‘Anti-isolation’
techniques for added strength and greater workout safety….How
Japanese sanchin techniques can add power and stability to your
training….The importance of full tension….How to avoid dissipating
your strength…The three greatest benefits of hyperirradiation.
Hard abs + strong hands = powerful body
Stimulating the forearm musculature for enhanced lifting
ability….The importance of grip strength….. Avoiding ligament
damage and carpal tunnel syndrome…..Abs—the weak link limiting
everyone’s performance…How flexing the abs amplifies the power of
your lift.
Power breathing: the karate secret of superstrength
How to elevate intra-abdominal and intra-thoracic pressure for
additional power….The pneumo-muscular reflex……How to
potentiate ‘muscle excitability’ for further strength gains….How to
safely hold your breath for greater lifting power—and when the
Valsalva maneuver may be contraindicated…..Why you shouldn’t
wear a lifting belt…..The best-ever ab exercise?…..Avoiding back
injuries and hernias…..Increasing your overall strength with the
pneumo-muscular reflex….Rectal sphincter contraction for
amplifying strength…. The eight most effective breathing habits for
lifting weights.
Slow and steady wins the race
How to simultaneously maximize training effect, safety, and
performance….The benefits of slowness.…Why gymnasts have the
most spectacular muscular definition…Why ballistic cheating is a
loser’s game….Straining and grinding for maximum lifts….How the
firing rate burst can turn you into a lifting crash-and-burn
victim….How gunning the weight can kill your lift….Super slow for
massive go…..Teaching your nervous system how not to give up.
Feed-forward tension—how to acquire the
strength of the mentally deranged
Frantz’s Third Commandment of Powerlifting…How to trick your
feed-back loop and surge to new strength gains….Pulling the brake
from under your gas pedal… Disinhibition training, the hottest new
direction in strength training…Employing feed-forward tension to
maximum advantage…. How ‘virtual lifting’ builds strength…..How
to successfully ignore reality….Using internalization as a secret
weapon in strength training.
Pre-tension for max power and safety
Maximal flexing of the muscles for greater strength and safety…. The
three types of contraction and which gives the highest values of
tension….The secret that separates elite athletes from ‘also-rans'.
Successive induction: how to get a strong biceps by contracting your
triceps Why antagonist pre-tensing, or successive induction,
contributes lasting changes to your strength...Successive induction for
superior joint stabilization and reduced joint stress.
On shoes, gloves and mirrors
Less strength, more injuries—why it’s better not to wear shoes when
you lift—and what to wear if you have to…. Achieving a power boost
with the positive support reaction…Sensitizing the extensor reflex
receptors for heavier lifts…Why wearing gloves weakens your
presses… Why mirror-gazing can be the difference between
mediocrity and greatness….Blindfolded lifting for developing superior
‘muscle-joint sense’ and better body awareness.
Power stretching
Becoming super strong and living to tell about it….Speeding recovery
and reducing injury with power stretching….Increasing muscle
growth 334%—with progressively more intense stretching…. 9.4%
strength increases using Loaded Passive Stretches between sets…Why
Eastern European sports scientists consider stretching a form of
strength training…The importance of Shutdown Threshold
Isometrics and Fascial Stretching.
The drills
Forging your body into an off-planet rock….The only equipment you
need…..Loading correctly…..Performing a deadlift correctly….Grip,
posture, breathing….How to lower the weight….The five keys to an
impeccable deadlift….. The Sumo Deadlift for steel glutes….The
Modified Romanian Deadlift for stronger hamstrings and granite
calves…. The Duck Deadlift off a Platform for eye-popping quads….
The Snatch Pull for rock hard lats and upper back…..The Clean Pull
for exceptional hand and forearm strength….The Deadlift Lockout
for midsection, traps, and grip emphasis…. The Side Press—seven
reasons to make it the press of choice…. The Floor Press for pec
emphasis…. The Curl Grip Floor Press for biceps and lateral triceps
emphasis—and for fixing wrecked shoulders….. The Barbell Curl—
for those who insist.
The Power to the People! Manifesto
Getting back to the basics—the Holy Grail of true power and
strength…..Power to the People!, a ‘simplex’ approach to strength
training…The no frills power formula for everyone….On brutally
effective essentials—Bruce Lee’s final word.
Kettlebells and Chiropractic —
A Winning Combination!
By Wendy M. Schauer, D.C., R.K.C.,
After 14 years as a
successful chiropractor I
have finally discovered what
I believe to be the very best
tool for improving the backstrength and overall health
of my patients. That tool is
the kettlebell – something I
had never heard of until two
years ago. I have to admit
that initially they intimidated
me… until I needed them for
my own injury.
The Doctor Becomes a Patient
Growing up I was extremely athletic. I lettered in
volleyball, softball, and basketball, and I became a
Doctor of Chiropractic because I knew firsthand how
important a strong and well-aligned body is for
physical activity.
As an athlete and a doctor I never experienced any
problems with back pain – until about 5 years ago. I
was adjusting a very large male patient (6’3”, 300lbs),
something I never had a problem with in the past
because of my use of proper techniques.
Somehow this time was different. When I applied
my force into this patient’s body to adjust his hips
nothing moved. I felt like I had just attempted to pass
my hands through a pillar of marble. The resulting
wave of resistance immediately reverberated through
my entire spine. At that moment I knew I was
injured.
I did everything I tell my injured patients to do. I
stretched, iced, went for massage, received
chiropractic care, physical therapy, and acupuncture
treatments. Being in the healthcare profession, the
treatment I received was the best available. At times
I was in the offices of other providers 5-6 times per
week.
Frustration with
Traditional Methods
The treatments kept my back functioning so that I
could do my job but the repair and healing of my
body did not progress. If I sneezed it would throw my
back into spasms. If I slept wrong I would have to
wear a back support for a week. This was more than
pain and inconvenience – my very livelihood was at
stake! Nobody wants to put their trust in a
chiropractor who clearly has a bad back herself. So I
did everything I could to hide and mask my pain from
my patients.
Two years into this constant pain I knew I had to try
something different. I hired a personal trainer (a
former N.F.L. player) who I hoped would whip me
into shape. After 6 months, although I gained arm
and leg strength, my body did not tone up the way I
expected and my back pain did not improve. In fact
it got worse. There would be times when I would
spend half an hour on the treadmill in the evening and
not be able to get out of bed the next morning.
Impressing A Skeptic
About this time I came across a book titled Beyond
Stretching by Pavel Tsatsouline. There was
something different here. There were stretches in this
book that I had never seen before. Even my physical
therapy associates were impressed with this new and
cutting-edge material. I had a feeling that Pavel could
help me with my back, and hoped this might be the
answer to restore my health and the future of my
practice.
Fortunately I live close to Seattle because at that
time Pavel was visiting the city twice each year. I took
his stretching, strength and abdominal classes. I was
impressed – not something easily accomplished
because I do body work myself, but also because I
had experienced so many disappointments.
After attending Pavel’s classes my stretching
improved and my pain was decreasing. In fact, I was
so impressed that I encouraged all of my patients and
colleagues to attend Pavel’s seminars.
I had patients drive 70-80 miles one-way to attend
Pavel’s seminars, and I would bring no fewer than 10
people with me each time. I always made sure to
bring my most acute patients – the ones I knew would
experience the most benefit by attending.
When Pavel witnessed my third trek to Seattle with
patients in tow, he was impressed with my
commitment and suggested that I train with
kettlebells – round cast-iron weights, like cannonballs
with handles. He even implied that I should become
certified as a kettlebell trainer to assist my patients.
Well, I was more than slightly intimidated – in my
mind there was no way I could throw around this big
piece of iron without inflicting further injury. But
everything Pavel had showed me so far was helping,
and I was intrigued. I ended up purchasing a
kettlebell, but picked it up maybe five times before it
began to gather dust at home. I was so out of shape
that I would get winded swinging the kettlebell only
twenty times. Being an athlete, I think it hurt my ego
more than anything else!
continued next page...
35
One Demonstration Makes All
the Difference
Then in October
2004 I was fortunate
enough to attend
another one of
Pavel’s seminars that
included a quick
k e t t l e b e l l
demonstration. One
of the people who
spoke was Dave
Warner, RKC. He
related his experience with severe lower back pain,
nerve damage in his leg, and using a cane to walk.
I couldn’t believe it – this man had recovered and
looked like an Olympic athlete! Right then I knew I
had to give kettlebells another chance. I not only
needed to try them for myself, but for the benefit of
all my patients that were in the same predicament
as me.
I hired Dave to show me what to do, and one
month into my training I sneezed — and had NO
PAIN!! For almost five years I had been in pain
from the slightest movement, and after one
month of training with kettlebells I was able
to sneeze and not have pain. That may not
seem like much to you, but for me it was a
miracle. I started training harder and signed
up for the April 2005 RKC. People must have
thought I was crazy because I hadn’t exercised
in well over a year due to my pain and now I
wanted to go and subject myself to three days
of Russian boot camp!
The more I trained in preparation for the
RKC the more my fitness improved, and my
back pain quickly became a thing of the past.
I made it to the RKC and survived — believe me, I
had lots of sore muscles, but never a twinge in my
lower back. I had been given my life back!
Sharing the Secret
When I returned from the training I soon began
working with one of my worst back injury patients.
The type of patient I see has extreme back pain and
most of them have such poor body mechanics and
muscle tone that they can't even do a squat correctly.
They’re afraid to move their body, believing they can
prevent spasms by not moving, so I start them out
slowly. This particular patient had constant pain
and couldn’t do even simple household chores such
as vacuuming or cleaning dishes.
I started her out with the 9lb. kettlebell, doing
squats and swings in 5 sets of 5 reps each. If you’ve
ever lifted the 9lb. bell, it weighs almost nothing, but
it was heavy enough for her body and started
36
improving her strength. We continued her
chiropractic adjustments twice per week to
control her pain and prevent spasms. After three
weeks I introduced an 18-pounder for one of the
five sets, and her spine was starting to hold so I
reduced her office visits to once per week.
I have been training her now for five weeks and
she has only minimal pain. She recently
vacuumed her whole house without assistance —
something she had not done in three years.
You’ve never seen someone so excited about
being able to vacuum the floor!
It’s now been almost two weeks since she needed
an adjustment and I’ve added the figure eight drill
with the 18lb. bell to expand her range of motion.
It’s important for those with chronic back pain to
expand their abilities so they don’t give in to the
fear of triggering a back spasm. Kettlebells allow
this incremental increase, and it builds confidence
in patients like nothing I’ve seen before.
My
My favorite
favorite workout
workout is
is aa circuit.
circuit. II
do
10
double
clean
and
jerks
with
do 10 double clean and jerks with
22 12kg
12kg kbs,
kbs, jump
jump rope
rope 50
50 times,
times,
then
times with
with aa 20kg
20kg
then swing
swing 10
10 times
kb.
Then
I
do
9
clean
and
jerks,
kb. Then I do 9 clean and jerks,
jump
jump rope
rope 50
50 times,
times, then
then swing
swing 99
times.
times. II continue
continue this
this 8,
8, 7,
7, 6,
6, 5,
5, 4,
4,
3,
2,
1.
Two
days
a
week
I
just
do
3, 2, 1. Two days a week I just do
swings
swings and
and snatches.
snatches. II will
will
usually
usually use
use the
the 20kg
20kg and
and 24kg
24kg
swings
and
the
16kg
for
snatches.
swings and the 16kg for snatches.
Kettlebells —
the Missing Ingredient?
I’ve seen the kettlebell workout help one of my
associates with his
asthma.
Another
eliminated her wrist and
knee pain after 6 weeks
of doing kettlebells.
Like me, she was very
worried about her
career as a chiropractor
because her wrists kept
giving out. Now she is
stronger and more
confident that she can
do her job for years to
come.
I’m still amazed at the improvement in back
stability that comes with kettlebell training. I feel
like a kid again! I can honestly say I am in the best
shape of my life — after only 8 months! I now
work a full day in my practice and then train
people with kettlebells one-on-one and in groups
4-5 nights a week.
I now believe kettlebells to be the single most
important tool that can be added to a recovery
training schedule. There are too many people out
there who cannot enjoy life, who are merely
existing because of their back pain. Their
abdominals and back muscles are so weak from
repeated spasms that they fall apart with any
activity. I believe all of them can be helped with
kettlebells.
It’s important to start slowly, primarily because
of the weakness and lost muscle tone that
develops from repeated muscle spasms, but also
because of the mental block created by the fear of
pain. Kettlebells allow you to do this. I know,
because I’ve been there. But at 39 years old I now feel
better than I did in my twenty’s, and I can’t wait to
see how I will be a year from now. Thank you Pavel
for giving me my life back!
Information within this article is for educational purposes
only. Statements about any of the products in this article
and their efficacy have not been evaluated by the U.S. Food
& Drug Administration or any other government agency.
Any product found or mentioned in this article is not
intended to diagnose, treat, cure, or prevent any disease.
Please consult with your physician or qualified alternative
health care practitioner or therapist before starting any
exercise program.
Dr. Wendy M. Schauer, D.C., R.K.C., is the
President of Community Chiropractic, PS and
Co-Founder of Abundant Health Center, LLC in
Olympia, Washington. She is certified in
pediatrics as well as working with women
during their pregnancies. She is also trained
in the cutting-edge sports therapy of A.R.T. active release technique. Dr. Schauer resides in
Olympia with her husband Gary E. Moon II,
C.M., a Clinical Microscopist and nutritional
therapist. Dr. Wendy teaches her KB classes
Monday through Friday. Her contact phone
number is 360.556.6633. Her website is
www.AbundantFitnessCenter.com and
her e-mail address is
[email protected].
“Strength Stretching is a virtual must for the powerlifter, novice or advanced.
Our bodies change as our body mass increases, mostly unnoticed until lack of mobility and flexibility causes
reduced performance, or worse injury. Pavel has addressed these issues with time proven methods from the
former USSR. Strength Stretching has helped Westside Barbell enormously and I know it will help everyone
who is in powerlifting at any stage of the game.—LOUIE SIMMONS, Westside Barbell
Are Rigid Muscles Robbing
You of Your Strength?
Traditional stretching programs weaken you — but stop stretching altogether and you’ll
doom yourself to injuries and mediocrity!
Discover the world’s only stretching protocol specifically and uniquely designed to
increase — not reduce — a powerlifter’s strength.
Skyrocket your strength now — and reduce the wear and tear on your joints — by
mastering the secrets of Strength Stretching!
The iron elite knows that ‘being tight’ is critical to making that big lift. At the same time you can’t
put up a big squat, bench press, or deadlift without having just the right amount of flexibility and
only in the right places. A paradox.
Ignore stretching altogether and lose power to the joints that ‘don’t bend easy’. Do stretches
designed for fighters or other athletes and toss away strength by the bucket… because you’ll lose
your crucial ‘tightness’. Either way, a dead end.
Not any more. Enter Strength Stretching by Pavel, the only flexibility program custom designed
to up your squat, up your bench, up your dead!
“Pavel is a fitness visionary. He has been teaching people
about whole body functional training when sports
scientists and exercise leaders were emphasizing aerobics
and muscle isolation bodybuilding techniques. He
formulated his methods by combining training principles
developed by Soviet and eastern European coaches and
scientists, worldwide sports medicine research, and
personal experience. His books and DVDs will help
athletes increase power, functional flexibility, and
neuromuscular control, while minimizing the risk of
injury. Coaches, athletes, and sports scientists will benefit
from his unique training courses.” —DR. THOMAS
FAHEY, Exercise Physiology Lab, Dept of Kinesiology
Track and Field Team , California State University,
Chico
"Pavel's stretching ability is unbelievable.
As World
Class as it comes!"—BRAD GILLINGHAM, 2 times
World Superheavyweight Powerlifting Champion
“Pavel takes us through the Big Three of Powerlifting and
shows simple movements with Olympic Bars, racks, and
benches on how to set up the body to lift more. The
section on Wall Squats (hard to explain...easy to
understand when you watch) is the single best
explanation of squatting I have ever seen. That section is
worth the investment for anybody still struggling with
figuring out the squat.
One thing I really liked about the DVD is the clarity
provided by not only Pavel's explanations but the simple
graphics that accompanied the points. I kept having that
"Oh" moment where you are convinced you know
something, realize that you don't, then say out loud,
"Oh." The DVD is filled with these and I am a bit
humbled today by the realization that I thought I
understood a lot of things about flexibility and lifting and
realize that I knew little.
I loved the DVD. A viewer might discover that they may
already be doing several of the Strength Stretches but
might quickly discover, as I did, that one additional idea
or factor can turn that stretch into a game changer. Good
Stuff!”—DAN JOHN, National Masters Champion in
Discus and Olympic Lifting, Salt Lake City, UT
“When I consume a teaching resource, I look for two
things; first does it have something I can use immediately,
and second does it mention something that I have been
playing with in the gym. Strength Stretching hits both
points several times. Things I used immediately are the
Wall Squat, the Wedge, the RKC hip flexor stretch, and
the GHR back stretch. The Wall Squat has become my
squat warmup drill, the wedge changed my dl start
routine, the hip flexor stretch and when to use it are now
part of my training and meet bag of tricks, and the use of
the GHR for learning to arch is ingenious. The press
behind the neck stretch and "prying" are two drills that I
have been playing with and have enhanced through the
DVD. The Wall Squat portion itself would have made the
DVD worth it, but the rest of the material is superb and
clearly presented. Graphics are concise. Great for both
new and more experienced PLers. Very few things have
my full endorsement, but this does.”
—JACK REAPE, Armed Forces Powerlifting Champion
Strength
Stretching
For a Bigger Squat,
Bench & Deadlift
with Pavel
#DV024
$39.95
• Gain up to 15% on your pulling
strength — by learning how to
properly arch your back
• How to arch higher — and bench
more — without killing your back
• Master the Kettlebell Depth Squat
— the Russian powerlifting secret for
teaching perfect squat and pull form
and developing championship
flexibility
• Discover how to release the hidden
brakes that are silently sabotaging
your deadlift
• How to relax your turtle traps —
and up your dead
• How to squat with the big boys —
without killing your shoulders and
elbows
37
RECOVERY MEALS
THE KEY FOR MAXIMIZING MUSCLE GAIN
By Ori Hofmekler
P ART T WO
The importance of recovery meals is often
overlooked, or unfortunately misunderstood.
The purpose of this article is to show the
principles and the science of applying proper
recovery meals for maximizing muscle mass
and strength gain.
Practical applications —
How to design recovery meals with maximum
capacity to promote muscle gain
R
ecovery meals should be specially designed to enhance immediate and
long lasting anabolic effects.
Immediate anabolic effects
To actually help promote an immediate anabolic effect, a recovery meal should
take full advantage of the relative short time of the post exercise peak potential
to grow. Therefore it should be ingested during the first 30 minutes, right after
resistance exercise. Any delay in the timing may well attenuate the full anabolic
effect of a post exercise meal.
A post exercise recovery meal should provide fast releasing nutrients as well as
slow releasing nutrients required for effectively supporting and maintaining
short term and long-term post exercise muscle hypertrophy, respectively.
Consequently, a good post exercise recovery meal should provide the following
nutrients:
• Protein with maximum biological value containing a blend of fast and
slow releasing proteins such as whey combined with casein or milk
protein. Amount per serving should be between 13-25g (depending on
training intensity and volume). The fast releasing proteins will help boost
an immediate post exercise protein synthesis, whereas the slow releasing
proteins will help maintain and continue the already established anabolic
state in the muscle tissue.
38
• Carbohydrates consisting of a blend of fast and slow releasing carbs, for
inducing an instant insulin spike, followed by a steady slow carb release
required for stabilizing insulin levels as well as maintaining an optimum
level of blood sugar. As noted, insulin sensitivity increases after
resistance training and therefore a post exercise recovery meal would be
the best tine to take advantage of carbs-insulin anabolic and anticatabolic effects. Post exercise fast releasing carbs (simple carbs) should
immediately inhibit muscle protein breakdown. Then the slow releasing
carbs (complex carbs) will help maintain this anti-catabolic activity in
the muscle tissue for a longer period of time (depends on amount of
carbs ingested).
On top of all the above, post exercise carb ingestion helps promote IGF1
actions in the muscles. As noted, post exercise increased levels of muscle
IGF1 is believed to be the most immediate influential element in muscle
hypertrophy. The amount of post exercise carbs should be between 25g50g.
Most of the carbs should come from a low glycemic (complex fibrous
carb) source to avoid an “over” insulin spike and undesirable blood
sugar fluctuations. However, a small amount of simple carbs (fructose
free) may help induce an immediate short-term insulin spike required to
facilitate an initial swift post exercise anti-catabolic effect. 5-10g of
simple carbs in the form of rice syrup or maple syrup will do the job.
• Food containing IGF1
As mentioned, increased IGF1 levels in the muscle tissue is one of the
most influential determinates in muscle hypertrophy. Therefore, having
food naturally high in IGF1 derived from dairy sources such as whey or
Colostrum (highest in IGF1) may be exactly what the body needs to
induce maximum anabolic actions right after a workout.
Some individuals may be sensitive to bovine dairy, due to high levels of
certain proteins (betalactoglobulins). In that case, it may be worth trying
fresh dairy products from other sources such as goat, sheep or buffalo.
Whole goat or buffalo Ricotta cheeses could be great sources of protein
and IGF1. Food rich in IGF1 provides additional benefits. Both whey
protein and Colostrum help enhance recovery by virtue of their highly
potent immuno supporting globulins. These proteins help protect against
vulnerability to disease or infection (often associated with prolonged
strenuous exercise or over training.)
• Good Fat
To support immediate and long-term anabolic
actions, a recovery meal requires good fat.
However, only certain kinds of fat could be
truly beneficial. The best post exercise oils are:
EFAs (in particular the anti-inflammatory n-3),
saturated oils such as milk fat (natural
ingredient in whole dairy) and mono
unsaturated oils (abundant in olive oil, nuts
and seeds).
While EFAs help promote recovery, both
saturated and mono unsaturated oil help
enhance post exercise steroid hormones
anabolic actions. On top of all that, fat slows
the release of protein and carbs, thereby
helping maintain steady levels of post exercise
nutrient absorption required for short and
long term anabolic effects.
There are also special functional oils, such as
MCT (medium chain triglyceride) and
lecithin, which help promote liver functions as
well as support the body’s increased metabolic
demand for energy with minimum conversion
into body fat. Note: stay away from rancid or
hydrogenated oils, which may suppress
recovery and cause fat gain.
Post exercise recovery
meal sum up:
Have a recovery meal within 30 minutes right
after your workout, to grant immediate post
exercise anabolic and anti-catabolic effects.
Recovery meals should ideally contain a blend of
fast and slow releasing proteins and carbs, as well
as good fat to support immediate and long-term
anabolic actions.
Post exercise recovery meals should be practical,
handy and readily available right after the
workout (in the locker room). They should
provide the right amount of protein and carbs to
support immediate anabolic and anti-catabolic
effects, without wasting proteins or causing blood
sugar fluctuation. To further promote an
immediate anabolic impact, the protein
component of the meal should be naturally rich in
IGF1 (i.e. whole milk products, whey and
Colostrum). Finally, recovery meals could be
made from either fresh foods or from specially
designed protein products (i.e. shakes or bars)
The following are examples of good post-exercise
recovery meals:
1. Banana and yogurt (8-16oz)
2. Small bowl of oatmeal with a couple of eggs
(with 1 yolk)
3. Fresh mozzarella cheese (30g) with tomato
and olive oil on top of whole wheat bread
4. Combine 1 teaspoon of Colostrum with 46 teaspoons of protein shake (containing
fast and slow releasing proteins) naturally
sweetened with 5-8 grams of fructose free
sugar (i.e. rice syrup or maple syrup)
5. A protein bar containing a blend of fast and
slow releasing proteins (such as whey and
casein) as well as fast and slow releasing
carbs (such as rice syrup, oat bran and rice
bran respectively). It should ideally contain
good fat with minimum capacity to convert
into body fat (such as MCT oil or lecithin).
Note that protein bars and shakes could be very
useful and handy as post exercise recovery
meals, provided that they are free of chemicals,
sugar alcohol sweeteners, hydrogenated oils or
toxins that may adversely suppress recovery,
recuperation and growth.
Long-term anabolic effect —
For maximum mass gain
To support and help continue the anabolic
effect of resistance training, it is highly
recommended to incorporate small recovery
meals every 2-3 hours following the initial post
exercise recovery meal. These small recovery
meals are critically important, in particular for
those who workout early in the morning.
Nevertheless, in order to avoid undesirable fat
gain, reduce the carb component of the meals,
starting with the second recovery meal.
For instance, those who workout in the
morning should have a recovery meal (with
carbs) right after the workout to induce an
immediate anti-catabolic effect (via insulin
activity). Following that initial post exercise
recovery meal (shake or bar), it is advisable to
incorporate small protein meals (8-15g of
protein with minimum carbs), such as plain
yogurt, cheese, eggs or low carb protein shake,
every few hours to keep maintaining protein
synthesis in the muscle tissues without fat gain.
That way, one will be able to maintain high
insulin sensitivity towards the end of the day
and enjoy eating big nightly meals while taking
advantage of insulin’s anabolic effect with a
minimum risk of fat gain.
If you do
everything “by
the book” and
still fail to gain
muscle mass and
strength, a good
recovery meal
could be your
missing link.
Nightly meals have the potential to be the most
growth promoting meals providing the extra
calories and protein required for a long-term
anabolic effect. It has been established that high
calorie intake increases protein net utilization as
well as effectively enhances steroid hormone
actions.
These meals should consist of all food groups
(with no chronic restrictions of carbs or fat).
Nevertheless, certain food combinations work
better than others. To minimize the risk of fat gain,
simple carbs should not be combined with grains
or fat, but only with protein foods.
Finally, a recovery meal is a functional meal. For a
Warrior, every meal is a recovery meal providing
the body with nutrients that are required for
enhancing an already stimulated anabolic state
triggered by either nutritional stress (undereating)
or physical stress (exercise).
Knowing how, and in particular when to
incorporate meals can make the difference
between a plateau and progress.
If you do everything “by the book” and still fail to
gain muscle mass and strength, a good recovery
meal could be your missing link.
Ori Hofmekler is the author of the books The
Warrior Diet and Maximum Muscle Minimum
Fat, by Dragon Door Publications. For more
information Ori Hofmekler’s Warrior Diet
Certification and Controlled Fatigue Training
Seminars, Ori can be reached at
[email protected], by phone at
1-866-WAR-DIET or on the Internet at
http://www.warriordiet.com.
For personal consultations with Ori Hofmekler,
E-Mail Ori at: [email protected] or call toll free
at: 1-866-WARDIET (927-3438)
39
Acclaim for The Warrior Diet
“For those individuals who like to think
outside of the box, The Warrior Diet
represents an innovative approach to fitness
and weight loss. No questions, it’s worked for
Ori Hofmekler, so why not give it a shot?”
—Men’s Exercise, Aug 2003
“In a startling reversal of recent dietary advice
fitness expert Ori shows how you can indeed
have your cake and eat it too—staying slim
and trim while indulging yourself with many
of your favorite foods. Not just another diet
book, The Warrior Diet presents a brilliant
synthesis of modern scientific research and
ancient time-tested secrets for reducing body
fat, gaining energy and looking younger.”
—Women’s Health and Fitness, June 2003
“In my quest for a lean, muscular body, I have
seen practically every diet and suffered
through most of them. It is also my business to
help others with their fat loss programs. I am
supremely skeptical of any eating plan or
“diet” book that can’t tell me how and why it
works in simple language. Ori Hofmekler’s
The Warrior Diet does just this, with a logical,
readable approach that provides grounding
for his claims and never asks the reader to take
a leap of faith. The Warrior Diet can be a very
valuable weapon in the personal arsenal of any
woman.” —DC MAXWELL, 2-time
Women’s Brazilian Jiu-Jitsu World Champion,
Co-Owner, Maxercise Sports/Fitness Training
Center and Relson Gracie Jiu-Jitsu Academy
East
“The information in The Warrior Diet will
help you achieve the next level in training for
the 21st century. It is the physical training
along with the diet that will make a lasting
impact on your life. I am deeply grateful for
Ori’s advice and the friendship we have
established over the years.” —SIFU JOHN R.
SALGADO, World Champion, Chinese
Wrestling and Taiji Push Hands
“The Warrior Diet certainly defies so-called
modern nutritional and training dogmas.
40
Having met Ori on several occasions, I can
certainly attest that he is the living proof that
his system works. He maintains a ripped
muscular body year round despite juggling
extreme workloads and family life. His take
on supplementation is refreshing as he
promotes an integrated and timed approach.
The Warrior Diet is a must read for the
nutrition and training enthusiast who wishes
to expand his horizons.”
—CHARLES POLIQUIN, author of The
Poliquin Principles and Modern Trends in
Strength Training, Three-Time Olympic
Strength Coach
“Despite its name, The Warrior Diet isn’t
about leading a Spartan lifestyle, although it is
about improving quality of life. With a
uniquely compelling approach, the book
guides you towards the body you want by reawakening primal instinct and biofeedback—
the things that have allowed us to evolve this
far. Ironically, in a comfortable world of
overindulgence, your survival may still be
determined by natural selection. If this is the
case, The Warrior Diet will be the only tool
you’ll need.” —BRIAN BATCHELDOR,
Science writer/researcher, National Coach,
British Powerlifting Team
“I am an ex-Royal Marine , a martial artist
and freerunner. Using my experiences of
training in the military and from using this site
as a resource I have never felt better or been
stronger or faster. I also gravitated naturally
towards The Warrior Diet, but reading Ori 's
stuff has also helped a great deal. As well as the
physical benefits that The Warrior Diet has
delivered, I have also and much more
importantly obtained great spiritual
benefit.”—LEAPINGCAT, dragondoor.com
nutrition forum
“Ori Hofmekler has his finger on a deep,
ancient and very visceral pulse—one that too
many of us have all but forgotten. Part
warrior-athlete, part philosopher-romantic,
Ori not only reminds us what this innate,
instinctive rhythm is all about, he also shows
us how to detect and rekindle it in our own
bodies. His program challenges and guides
each of us to fully reclaim for ourselves the
strength, sinew, energy and spirit that humans
have always been meant to possess.”
—PILAR GERASIMO, Editor in Chief,
Experience Life Magazine
"I refuse to graze all day, I have better things to
do. I choose The Warrior Diet."
—PAVEL TSATSOULINE, author of Power
to the People! and The Russian Kettlebell
Challenge
“I think of myself as a modern-day warrior;
businessman, family man and competitive
athlete. In the 2 years that I have been
following The Warrior Diet, I have enjoyed
the predators’ advantage of freedom from the
necessity of frequent feedings. I also benefit
from the competitive edge of being a fat
burning machine. My 12-year-old son, who is
also a competitive athlete, has naturally
gravitated towards The Warrior Diet. He is
growing up lean, strong and healthy, unlike
many of his peers, many of whom, even in this
land of plenty, are overweight and frequently
sick. Thank you, Ori, for writing The Warrior
Diet.”—STEPHEN MAXWELL, Ms., 2time Brazilian Jiu-Jitsu World Champion, CoOwner, Maxercise Sports/Fitness Training
Center and Relson Gracie Jiu-Jitsu Academy
East
"My body continues to get tighter and more
toned in all of the right places...and people
marvel at my eating practices.
Read The Warrior Diet with an open mind.
Digest the information at your own pace.
Assimilate the knowledge to make it fit into
your current lifestyle. You will be amazed at
how much more productive and energetic you
will be. Be a warrior in your own right. Your
body will thank you for it." —LAURA
MOORE, Science writer, Penthouse Magazine,
IronMan Magazine, Body of the Month for
IronMan, Sept 2001, Radio Talk Show Host
The Health Nuts, author of Sex Heals
Get RAW, Get POTENT,
Get POWERFUL—
WHEN YOU UNLEASH THE POWER
OF INSTINCTUAL EATING
Eat like an
emperor—and have
a gladiator’s body
Are you still confused about what, how and
when to eat? Despite the diet books you have
read and the programs you have tried, do you
still find yourself lacking in energy, carrying
excess body fat, and feeling physically rundown? Sexually, do you feel a shadow of your
former self?
The problem, according to Ori Hofmekler, is
that we have lost touch with the natural
wisdom of our instinctual drives. We have
become the slaves of our own creature
comforts—scavenger/victims rather than
predator/victors. When to comes to informedchoice, we lack any real sense of personal
freedom. The result: ill-advised eating and
lifestyle habits that leave us vulnerable to all
manner of disease—not to mention obesity
and sub-par performance.
The Warrior Diet presents a brilliant and
far-reaching solution to our nutritional woes,
based on a return to the primal power of our
natural instincts.
The first step is to break the chains of our
current eating habits. Drawing on a
combination of ancient history and modern
science, The Warrior Diet proves that humans
are at their energetic, physical, mental and
passionate best when they “undereat” during
the day and “overeat” at night. Once you
master this essential eating cycle, a new life of
explosive vigor and vitality will be yours for
the taking.
Unlike so many dietary gurus, Ori
Hofmekler has personally followed his diet for
over twenty-five years and is a perfect model
of the Warrior Diet’s success—the man is a
human dynamo.
Not just a diet, but a whole way of life, the
Warrior Diet encourages us to seize back the
pleasures of being alive—from the most
refined to the wild and raw. The Warrior Diet
is practical, tested, and based in commonsense.
Expect results!
The Warrior Diet covers all the bases. As an
added bonus, discover delicious Warrior
Recipes, a special Warrior Workout, and a line
of Warrior Supplements—designed to give you
every advantage in the transformation of your
life from average to exceptional.
Ori Hofmekler is a modern Renaissance man whose life
has been driven by two passions: art and sports. Hofmekler’s
formative experience as a young man with the Israeli Special
Forces, prompted a lifetime’s interest in diets and fitness
regimes that would optimize his physical and mental
performance.
After the army, Ori attended the Bezalel Academy of Art
and the Hebrew University, where he studied art and
philosophy and received a degree in Human Sciences.
A world-renowned painter, best known for his
controversial political satire, Ori’s work has been
featured in magazines worldwide, including Time,
Newsweek, Rolling Stone, People, The New Republic as well
as Penthouse where he was a monthly columnist for 17 years
and Health Editor from 1998–2000. Ori has published two
books of political art, Hofmekler’s People, and Hofmekler’s
Gallery.
As founder, Editor-In-Chief, and Publisher of Mind &
Muscle Power, a national men’s health and fitness magazine,
Ori introduced his Warrior Diet to the public in a monthly
column—to immediate acclaim from readers and
professionals in the health industry alike.
Switch On Your Biological
Powerhouse—For Explosive
Strength, High Energy and a
Leaner, Harder Body
By Ori Hofmekler With Diana Holtzberg
#B23 $24.00
SAVE
About Ori Hofmekler
The Warrior Diet
15%
Paperback 420 pages 6” x 9”
#B17 $26.95
Hardcover 420 pages 5 3/8” x 8 3/8”
Over 150 photographs and illustrations
See Order
Insert
“I believe The Warrior Diet will create a
revolution in people’s lives— a
renaissance of the spirit of raw living. It
covers all aspects of life… with a clearly
defined diet that I find to be as effective
for women as it is for men.”
—Harvey Diamond, author of world
bestseller Fit For Life
“Rare in books about foods, there is
wisdom in the pages of The Warrior Diet
...Ori knows the techniques, but he
shows you a possibility—a platform for
living your life as well…The Warrior
Diet is a book that talks to all of you—
the whole person hidden inside.”
—Udo Erasmus, author of Fats That
Heal, Fats That Kill
41
• The high-protein, low- or no-carbohydrates
diets.
Warrior Diet
HIGHLIGHTS
Chapter One: The Warrior Instinct
• Developing the “Warrior Instinct” for higher
energy and optimal performance.
• Becoming the hunter, not the prey—to own the
edge in the game of life.
• Moving from diet-scavenger to diet-predator—
for greater health and well being.
Chapter Two: The Warrior Cycle
• Understanding the Cycle of Materialism and
Dematerialism—how to turn material into
energy.
• How undereating can jump-start healing.
• Mastering the art of controlled fasting for a
high-yield metabolism.
Chapter Three:
The Undereating Phase
• The holistic diets.
Chapter Nine: Lessons from History
• Why 135 lb. Latin warriors were able to
conquer the world.
• The golden rules of overeating…the secret to
instinctively eating the right amount, and
knowing when to stop eating—every time.
Chapter Six: The Main Meal:
Food Preparations For the
Overeating Phase
• The health advantages of eating cooked, warm
food.
• How to make vegetables both delicious and
nutritious.
• Why soups and stews are your often-ignored
nutritional powerpacks
• The Greco-Roman Warrior Cycle—extremes
of deprivation and compensation.
• The functional applications of the Warrior
Diet.
can
safeguard
against
• Carbs, the tax-free fuel—and muscle-saving,
secret angel.
• Why in-shape, superactive, ancient warriors
needed their carbs.
• Recognizing your individual carbo-needs.
Chapter Ten:
The Warrior Diet Idea
• The ancient—and best—way to prepare beef,
fish, and fowl.
• The nature and benefits of controlled fasting.
• How to avoid protein allergies.
• Alternating between the Sympathetic and
Parasympathetic Nervous System for
maximum metabolic efficiency.
• How to feed your brain.
• The true skinny on oil and fat use.
• How to avoid sudden weight gain.
• How to accelerate fat loss.
• Discover nature’s natural fat-smasher…
• How to increase growth hormone (GH) for
powerful fat burning.
• Why endurance athletes love to stretch their
glycogen.
• How to lose weight with nuts and seeds.
• How to move from a “materialistic
metabolism” to an “energetic metabolism.”
• Peanuts—the good, the bad, and the ugly news.
• Manipulating your hormones
maximum metabolic efficiency.
• When to eat carbs for optimal fat loss.
to
reach
• Why wheat is the least desirable grain.
• When it’s safe to indulge in a sweet dessert.
Chapter Four: What To Consume
During the Undereating Phase
• How to eliminate yeast infections.
• The vital importance of raw foods—and the best
fruits and vegetables to eat.
• Understanding the secret pitfalls of the glycemic
index.
• The very real dangers of salt restriction—and
the best salts to consume.
• Enzyme-loading for anti-aging.
• The essential function of probiotics.
important
• The most allergenic foods—how to avoid
sensitivities and allergies.
• The best vitamins, antioxidants, herbs, and
brain boosters.
• What is not allowed on the Warrior Diet…what
absolutely does not work, never has, and never
will.
• Why minerals
supplements.
are
the
most
• The principles of proper protein utilization .
• Creating the correct power-cocktail
maximum vitality and strength.
for
• How not to suffer from allergies, inflammation,
water retention, gas, and other digestive
disorders.
• Why protein powders can be superfoods—or a
nutritional gun to your head.
• The role of carbohydrates during the
Undereating Phase—what you can and can’t eat.
• The dangerous myth of fat storage—why any
bulge is a bad bulge.
• The real secret of accelerating muscle growth
without gaining fat.
• How to raise the bar of personal freedom using
the principles of the Warrior Diet—moving
from self-imposed misery to self-directed
pleasure.
• Accelerating the effect of controlled-fatigue
training.
• How the Warrior Workout helps trigger your
Warrior Instinct.
• Tips for best results when exercising on an
empty stomach.
• Women’s different
priorities.
needs
and
different
• Building strong, lean, and functional legs
without using weights.
Chapter Thirteen:
Warrior Meals and Recipes
• Meat Dishes—combining pleasure with health.
• Meat dishes for rapid weight loss.
• Natural supplements to help alleviate prostate
enlargement related symptoms.
• How to avoid the sugar-rush and still feel
satisfied.
Chapter Eleven: Q & A
Chapter Fourteen:
Sex Drive, Potency and Animal
Magnetism
• The Warrior Diet for young adults.
• How to handle social and business meals while
on the Warrior Diet.
• Sex, power, and instincts—sex drive and
potency as indicators of health and power.
• Potency and diet—the correlation between
diet, exercise, and hormonal balance.
• What to do with all this new energy?
• Common medications that can
impotency—if not coma and death.
• The best enzymes to take—and when.
• Natural methods to enhance potency.
cause
• Which diets, drugs and life-factors affect
testosterone production, sex drive and libido.
• The best liver detoxifiers.
• Discover the amazing African herb that’s
simultaneously an aphrodisiac, a potency
weapon and a fat burner.
• How to gain real functional strength.
• How to consume all the food you want—
without gaining a smidgen of body fat.
Chapter Eight:
The Warrior Diet Versus Other Diets
• Prioritizing back and joint strength—for
essential survival.
• The Overeating Principles and the three rules of
eating.
• The Warrior Diet versus the perils of frequentfeeding.
• How to accelerate your anabolism for tissue
repair and building muscles.
• Top-selling diets, and how they differ from the
Warrior Diet.
• The science of controlled overeating—exploring
the advantages of overeating.
• The All-American (Junk Food) Diet, or ultimate
“scavenger diet.”
• The best and most efficient methods to boost
your metabolism and burn fat.
• How to make bingeing your happy slave.
• The American “Health Food” diets.
• When it’s safe to eat carbs if you want to drop
fat.
• The high-carbohydrate, low-fat, low-protein
diets.
• Gaining the power to endure and conquer
extended stress.
• The crucial importance of subtle taste—how to
beat the craving for fast-food meals.
• The Zone (40/30/30).
42
• The three factors that affect aerobics.
• The great alternatives to sugar-loaded, high-fat,
commercial “treats.”
• What causes stubborn fat.
Chapter Five: The Overeating Phase
• Why you need to do aerobics before resistance
training.
• The Warrior Diet as first defense against
prostate-related problems.
Chapter Twelve: The Warrior
Workout
• Going from deep-cleanse detox to a fat-burning
army-of-one.
• The Warrior aerobic goals and the Warrior
aerobic principles.
• Soups—as appetizers and as the basis for a
whole meal.
• The three major problems of stubborn fat.
• Why the liver is a key organ in the battle against
stubborn fat.
• Clean and Press—the single exercise-of-choice
for an effective full-body workout.
• The first and best defense against radioactive,
environmental toxins.
• How to wean kids off sweets and fast food.
• Effective natural stubborn fat busters
• When and how to incorporate high-velocity
exercises.
• Eggs—as high-protein or high-carbohydrate
meals.
Chapter Seven: Stubborn Fat
• The six things you can do now to avoid
stubborn fat.
• How to avoid tendon injuries.
• The Aggressive Instinct—the positive side of
aggression.
• Does exercise influence when and how much
you eat?
• The empty-stomach factor for natural brain
boosting.
• Legs—activating the joints and maximizing the
three factors of strength.
• Maximizing waist and back strength.
• What you can and can’t eat during the day—for
true health.
• Knowing your carbs—optimal preparation
strategies.
• The best way to work the obliques.
• Carbs as brain-fuel, as magnificent stressblocker and anti-aging fuel.
• The Warrior Diet as a way of life—the different
ways of cycling the Warrior Diet.
• Three awesome properties of the Undereating
Phase.
• The prime function of the abdominals—
triggering maximum contraction.
• Dead Lifts—how to best activate the most
important compound muscle groups and
tendons.
• The “gladiator” protein—that’s also a potent
aphrodisiac.
• The “greatest nut” (and secret cancer-killer)
• Proper breathing to reduce acid-stress, muscle
fatigue, stiffness, and exhaustion.
• How to live like a warrior in the twenty-first
century—and perform at your best physically
and mentally.
• The sexual advantage you get from meat,
poultry, and fish.
• How vegetarians
deficiency dangers.
• Preworkout and recovery meals to minimize
catabolism, replenish muscles, and accelerate
anabolism.
• How to be lean ‘n’ mean your whole life, with
short, sharp, intense workouts.
• The real factors that determine strength.
• High-velocity exercises—forcing a high-yield
partnership between body and instinct.
• How to be tougher than you ever imagined.
• Maintaining the “kick ass” mindset.
• The art of peaking your hormones.
• The Warrior Diet’s “instinctual
program” for improving potency.
living
• The best natural aphrodisiacs and how they
can help.
Chapter Fifteen:
Women on The Warrior Diet
• How and why The Warrior Diet can work as
well for women as men.
• The modern conspiracy against women’s
bodies.
• Detoxification for rejuvenating all body tissues.
• The power of positive bingeing.
• How The Warrior Diet may help with female
stubborn fat.
“World Champion Strongmen Credit Ori
Hofmekler and WARRIOR DIET for Gaining
The Winner’s Edge in New World Record”
John Brookfield is an internationally know
strongman famous for his feats of strength
and balance. He has been seen on TV shows
such as Regis and Kathie Lee, The Today
Show, Vicki Lawrence, and Good Morning
America. He has held many world records
and has been listed in Ripley's Believe It or
Not and the Guinness Book of World
Records. John has authored four books
including the popular Mastery of Hand
Strength.
experienced very little fatigue and no muscle
soreness the following day. John states that
even though he is 46 years old he is looking
forward to even greater accomplishments in
the future due to Ori's CFT training
program.
For the last couple of years John has set his
sights on goals and records that require great
physical stamina and endurance. Several
months ago John met Ori Hofmekler and
was intrigued by his concepts on exercise
and diet. Ori introduced John and trained
him on his CFT program.
“I have enjoyed Dragon Door's products.
They have enhanced my training. Ori
Hofmekler's Warrior Diet and Controlled
Fatigue Training have been essential in
reaching my strength goals. I have been
working on some material that applies the
Controlled Fatigue Training concept to
kettlebells. The routines are awesome. John
and I are planning on really plugging
Dragon Door's kettlebells. Thanks for all
you do.”
Several weeks later John and Jon Bruney
set a world record by pulling a semi truck for
one mile. Using Ori's CFT principles they
greatly improved their time on the pull.
They were also amazed that they
Jon Bruney is a motivational speaker,
strongman, and pastor. He has been on the
Today show and is listed in Ripley's Believe
It or Not. Jon wrote us this note after his
world record truck pull:
John Brookfield
and Jon Bruney
beat the World
Record by
pulling a 20,000
lb semi truck
one mile in one
hour 13 minutes.
FIRST FOR WOMEN
Magazine Votes THE WARRIOR DIET Their
“#ONE Slim-Down Miracle of 2002—Our Pick for Best of the Best.”
“Nothing tugs at your purse strings like the promise of a fat-burning miracle, but let’s face
it: the weight-loss industry is $35 billion fat, and sometimes it seems that the only thing
getting thinner is our wallets. Well, we’ve had it. We’ve spent the entire year searching,
researching, tasting and testing so you don’t have to waste precious time or money. We’re so
convinced that we’ve found 2002’s 25 best (the fastest, easiest, cheapest and most effective)
get-fit solutions, that we are awarding them a prize…FIRST’S first annual Slimmys for
weight-loss excellence.
When it comes to diets, we weed the godsends from the gimmicks and give you the very best
every issue. But our pick for best of the best? The Slimmy goes to…The Warrior Diet.” —
First For Women Magazine, December, 2002
“An original, distinctive, and highly satisfying diet plan, The Warrior Diet is meant
especially for those who pursue an active lifestyle.”— Midwest Book Review
“Outsmart your metabolism! Stuff yourself slim! On the Warrior Diet, you can eat all you
want for dinner and still lose five pounds a week. The secret? An age-old body bait and
switch”— First For Women Magazine, July, 2002
“Women
everywhere are
raving about the
super-effective
“warrior” diet—
eating lightly
during the day,
feasting after dark
and losing weight
at record speeds.”—
Woman’s World,
November, 2002
43
H IGHLIGHTS: WHAT YOU GAIN WITH
MAXIMUM M USCLE M INIMUM FAT
Now, for the first time, you can unlock your true physical potential—by understanding the fundamental biological
principles of physical transformation. Once you own this wisdom, you will be the master of your body.
Introduction: A Revolutionary Way of Looking
at Maximum Muscle and Minimum Fat
Part I: The Biological Switches That
Trigger Muscle Gain and Fat Loss
Chapter 1—Turning On the Anabolic Switch
A Revolutionary Dietary Cycle That Triggers Maximum Anabolic
Impact …How to Realize Maximum Growth Potential…How to Turn
Growth Potential Into Muscle Gain…The Great Pump—The Day After
Competition.
Chapter 2—Muscle Gain and Fat Loss at the Cellular Level
The Biological Benefits of Stress and Hunger… cAMP—The Missing
Link…Can You Gain Muscle Without Gaining Fat?…cGMP and
Potency… The Combustion Engine Principle.
Part II: Muscle Gain
Growth: The Product of Opposing Forces
Chapter 3—Steroid Hormones
Unique Steroidal Actions…Converting Cholesterol Into Steroid
Hormones…Undereating and Exercise Stimulate Steroid Hormone
Synthesis… High Mitochondrial Capacity for Proper Steroidal
Impact…Dietary Fat and Cholesterol Level Effect on Steroid
Hormones…How to Take Advantage of Steroid Hormone’s Anabolic
Actions…Testosterone and DHT for Maximum Anabolic Impact
…Aromatizing—The Bodybuilding Nightmare …The Cocktail
Hormone Impact…How to Take Advantage of the Cortisol
Wave…Reach
Maximum
Anabolic
Potential
During
Exercise…Aldosterone for Survival and Muscle Toning.
Chapter 4—Using Dietary
Fats for Maximum Growth
Anabolic Actions of Fatty Acids…Good Fats, Bad Fats…Food for Sex
and Muscles…Fat and Survival…Arachidonic Acid’s Stimulating Effect
on Steroid Hormones…EFA Balance for Maximum Performance…EFA
Ratios for Reducing Inflammation, Sensitizing Insulin, and Gaining
Muscle… “Bad” Fats Can Help Build Muscle… Arachidonic Acid’s
Profound Growth Impact.
Chapter 5—Growth Hormone
Growth Hormone and the Sleep-Wake Cycle… Regulation of Growth
44
Hormone Secretion…GHRH-Dopamine for Potency and Growth…
Deep Sleep, Naps, and Growth Hormone…Feeding Cycles and Growth
Hormone…Neuropeptide Y and Galanin—Neuropeptides That Induce
Hunger and Growth.
Chapter 6—InsulinLike Growth Factor1
IGF1 and Muscular Development…IGF1 and Muscular Differentiation… Natural Methods to Enhance IGF1.
Chapter 7—The Anabolic Cycle: Timing Is Everything
The Amount of Time Required for Muscle Gain …Short and Long
Anabolic Impacts… Manipulating The Anabolic Cycle…Why People
Fail to Gain Muscle…How to Take Advantage of the Anabolic
Cycle…Eat to Grow.
Chapter 8—Super Muscle
How to Develop Muscle with Superior Biological Capabilities…Size
and Power…Developing Super Muscles…Muscle Wiring…How to
Develop Super Muscle Fiber… Shifting: Improving Body Proportion
…Gain versus Muscle Waste…Let Your Body Redesign Itself…Muscle
Shifting…Postexercise Recovery Meals…Practical Tips…Carb Loading
for Strength, Fat Loading for Endurance.
Part III: Fat Loss
Chapter 9—The Biological Principles of Fat Loss
Carb and Calorie Restrictions…Eliminating Fat’s Reasons to
Exist…Biological Principle 1: Increased Fat Utilization…Biological
Principle 2: Increased Energy Turnover…Biological Principle 3:
Increased Overall Detoxification…Regulation of Body Fat…Stress and
Stubborn Fat…Lipolysis: The Chemistry of Fat Burning…Low-Carb
Ketogenic Diets…Fat-Burning Hormones…Eliminating Fat’s Reasons
to Exist—Practical Tips.
Part IV: Muscle Gain
and Fat Loss Conclusions
Chapter 10—Insulin’s Essential Role In
Muscle Gain and Fat Loss
Chapter 11—The Single Biological Principle
of Muscle Gain and Fat Loss
How to Maximize Muscle Functions While Minimizing Fat Functions
THINK AND
G ROW STRONG!
What you think—you become. Knowledge is power.
When it comes to changing your body, do you really
know what to think?
Cutting through the confusion of claims, beliefs and
pseudo-science that bedevils modern bodybuilding,
bestselling fitness author, Ori Hofmekler, reveals the
untold secrets behind guaranteed muscle gain—and
guaranteed fat loss.
Now, for the first time, you can unlock your true
physical potential—by understanding the fundamental
biological principles of physical transformation.
Once you own this wisdom, you will be the master of
your body.
Discover:
• How to turn on your anabolic switch—and optimize
muscle growth
• The cellular science behind muscle gain and fat loss
• How to use your own fat to build more muscle—and
other surprising secrets of modern bio-science
• What you really need to know to harness the full
power of human growth and steroid hormones
• How to develop "super muscle"—a muscle packed with
unprecedented power and strength
• "Muscle shifting"—a potent new way to redesign your
body
• How to make insulin your friend—in the race for more
muscle and less fat
• The scientific support behind the ancient wisdom of
controlled undereating and overeating—releasing your
"inner beast" to become a metabolic powerhouse
Maximum Muscle
Minimum Fat
The Science of Physical Perfection
By Ori Hofmekler With Marc Salzman
#B27 $34.95
Paperback 180 pages 8.5" x 11"
Dramatic new research
reveals how you can:
• Engage three secret "metabolic wizards"—to banish
stubborn fat forever
• Reengineer your body at the cellular level—and design a
dream physique
• Take charge of your hormones naturally—for rapid muscle
gain and faster fat loss
• Master the art of "anabolic cycling"—for greater strength
and enhanced libido
• "Release the beast"—and trigger your inner survival power
• Take advantage of hunger—to stimulate growth and boost
your brain power
• Shatter training plateaus—and experience a quantum leap
in your physical development
45
PRAISE FOR MAXIMUM MUSCLE
MINIMUM FAT
Challenging, fascinating,
informative book!
“This book shows first and
foremost one thing: The body is a
MIRACULOUS
engine,
exquisitely balanced for maximum
efficiency. As you read about how
hormones, enzymes, cellular
factors and nutrients work
together to keep the body
functioning, you can’t help but be
amazed at the wonder of the
human body, and the beauty of
“Mother Nature.”
I asked Ori for the top 5 things
that he wanted readers to walk
away with, and he said “Five is
too many. There is only one: It’s not what you eat and how you
exercise, it’s when and how often. If you follow a proper feeding
cycle and exercise correctly, you will take advantage of your own
instinct and hunger to accelerate exercise-related fat burning and
growth effects, and naturally select the proper foods you need for
maximum satisfaction and health. You will follow your biological
destiny.”
And like Occam’s Razor teaches us, the simplest, most practical
solution is usually the right one. The Warrior Diet lifestyle plan, as
described in Maximum Muscle, Minimum Fat, cuts to the chase; it
is simple, yet elegant. I won’t say it’s an easy lifestyle to get used to
– it takes time, patience, discipline, as do any changes we make in
our lives – but it is worthwhile. As a follower of this lifestyle plan
for 18 months, it works for me, and can work for you too. In fact,
it’s now working for many of my friends, colleagues and students,
too, because you can adapt the plan to your needs — it’s user
friendly!
If you’re serious about gaining muscle, losing fat, and re-shaping
your body, this no-nonsense guide will show you how, using a
recommended feeding cycle and exercise, you can achieve it plus
optimum health and satisfaction.”
—LIZ KENNEDY, New York, NY
46
Instinctive Eating
With Immediate Benefits
This new book from Ori jumps right into the science behind the
‘Warrior Diet’. I highly recommend this book to anyone looking to
improve their health, those sick of feeding the mainstream way, and
doubters of the beneficial effects of under eating and over eating.
Not only will you learn how to trigger instant and long lasting
growth in your body, you’ll uncover methods for developing ‘super
muscle’. A must read for those willing to look beyond today’s
‘standard’ eating styles.”—PIETRO PUZZUOLI, Brampton, ON
Canada
Excellent Resource for nutrition
“This is Ori's manifesto, the total expansion and science of The
Warrior Diet. Excellent resource that I highly recommend to anyone
in pursuit of greater knowledge of information on any of the
following topics: -body chemistry -muscle gain -fat loss -hormone
behavior
Couple this with RKC or Mike Mahler's MMA DVD and a
kettlebell, and you have an unstoppable arsenal for achieving your
physical goals!”—BROCTON QUIETT, dragondoor.com review
Read This Book or Suffer Forever
“If you are remotely serious about achieving a life of complete
health, vitality, strength and beauty, do yourself a favor and read
this book. If you are a fitness professional this is a must read in my
opinion. It is a no frills guide to human physiology, endocrinology,
and how it relates exactly to improving health, melting the flab off
of your body and enhancing physical performance. It will help you
educate your clients about the truth behind permanent fat loss and
muscularity.
For you science oriented folk, you will find this book intoxicating
and providing you with multiple "ah ha" moments. If you are a
proponent of the SAD US Food Pyramid, it will be a slap in the face
for you but if you are open minded enough to try the protocol it will
be a pleasant one. If you are already too far gone and buried in
your high carb acedemia, then may the permanent flab and major
health problems be with you.”
—DEEKS03, dragondoor.com review
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47
Discover how The Probiotic Solution may help you to
beat Cancer… Heart Disease… Obesity… Autism…
Diabetes… Digestive Disorders… Fatigue… Irritable
Bowel Syndrome…and much, much more…
Table of Contents — Highlights
Chapter 1: How Probiotics Can Help
Solve the Cancer Problem
What is cancer?…what happens when normal cells become cancerous…different
cancers…what causes cancer?…risk factors and protective factors…the role of diet in the
development and prevention of cancer…the dangers of ionizing radiation…the dangers
of Hormone Replacement Therapy and DES…the perils of chemotherapy and
radiotherapy…what is the Probiotic Solution?…DNA and mutations… probiotics as
detoxifiers…as a physical barrier to bacteria…the internal politics of the intestines—the
toxic battlefield…the species of probiotics in the normal GI tract.
Chapter 2: Coronary Heart Disease
What is coronary heart disease?…the number-one killer of both men and
women…controllable and uncontrollable risk factors for CHD…what causes coronary
heart disease?…how the heart works…angina…atherosclerosis… what is cholesterol…
the crux of the problem...warning signs…how is coronary heart disease treated?…
lifestyle changes…the dangers of statins…the advantage of Red Rice Yeast…surgery—
not a cure…what is the Probiotic Solution?…the connection between probiotics and low
cholesterol…how LDL clogs and HDL cleans…the most effective strains for cholesterol
reduction…how the LR probiotic has decreased total cholesterol by 38 percent…the
one-to-two rule…how to lower your risk of CHD by 76 percent…a special warning to
women.
Chapter 3: Why Probiotic Therapy
Offers New Hope for Autism
What is autism?…how prevalent is autism?…classical autism—the three types of
symptoms…autism spectrum disorders...what causes autism?...genetic predis-position…
disruption of early fetal brain development...environmental factors… childhood
vaccination…the role of diet...how is autism treated?...the lack of a current cure for
autism…the prevailing nutritional therapies…the molecular and cellular mechanisms
related to autism…the link between autism and immune and inflammatory
responses...what is the Probiotic Solution?...the exorphin theory of autism…how
probiotics can help repair a leaky gut and repair the GI tract…the relationship between
probiotics and enzymes…the therapeutic potential of genomeceuticals…. the role of
galactose as a fuel source of beneficial microflora …new research…the Brudnak method
of pulsing and rotating probiotics…doses needed to achieve clinical significance…the
use of probiotics to reduce ammonia in the blood…detoxifying the body…chelating
agents…combating mercury…why probiotics may be the answer…the role of the mer
genes in detoxifying mercury…creating casein and gluten free probiotics…different
testing systems.
Chapter 4: Alzheimer’s Disease
What is Alzheimer’s disease?…what causes Alzheimer’s disease…the amyloid cascade
hypothesis...heavy metal toxicity...the lock-and-key hypothesis of enzyme functionality
...the killer advent of cytoxic plaques...how is Alzheimer’s disease diagnosed and
treated?...neuropsychological testing... imaging tests...medications... what is the probiotic
solution?...the prophylactic and therapeutic benefits of phosphatidyl serine…reducing
the accumulation of plaques…mitochondrial dysfunction...probiotics as a calcium
stabilizer…the benefits of isoflavones.
Chapter 5: How Probiotics Can Help Counteract the
Effects of Lactose Intolerance
What is lactose intolerance?…common symptoms…who is most likely to be lactose
intolerant?…what causes lactose intolerance?…Congenital-type lactose intolerance…
adult-type lactose intolerance...what is lactose?…the role of lactase…diagnosis of lactose
intolerance…the lactose tolerance test…the hydrogen breath test…cautions for
infants…how is lactose intolerance treated?…good alternatives to straight dairy…hidden
sources of lactose…what is the Probiotic Solution?…the function of the beta-gal
48
enzyme…fresh yogurt…survival rates…the importance of mixing probiotic strains…why
resistant strains are not the best answer…optimal delivery systems…when to take
probiotics…combining enzymes and probiotics.
Chapter 6: The Probiotics Potential for
Diabetes and for Effective Weight Control
What is diabetes?…the two types of diabetes…type II…the intimate relationship
between diabetes and weight control…what causes diabetes?…genetic and lifestyle
factors…the role of insulin…the hormone leptin for appetite control… how is diabetes
treated?… what is the Probiotic Solution?…the three basic strategies for treating
diabetes…reducing glucose absorption in the gastrointestinal (GI) tract…why probiotics
prefer glucose…the relationship to glycogen…the dangers of yeast and E. coli
supplementation…excess stored energy and weight gain…accelerating the metabolism of
glucose with probiotics.
Chapter 7: Yeast Infections
What are yeast infections?…the fungus Candida....the symptoms...what causes yeast
infections?…the impact of lowered immunity… how are yeast infections treated?… overthe-counter products...side-effects—a cost/benefit analysis…what is the probiotic
solution?…correcting imbalances in the urogenital system…lowering the pH of the
UGS…producing hydrogen peroxide…the role of carbohydrates… controlling sugar in
the body…sugar surplus and pathogenic infection…the limitations of yogurt…the
“attachment” value of cranberry.
Chapter 8: Why Probiotics Promise Relief
from Irritable Bowel Syndrome
What is irritable bowel syndrome (IBS)?…diagnosing IBS…what causes irritable
bowel syndrome?…how is irritable bowel syndrome treated?…diet…stress management
…medications…nutritional supplements…what is the Probiotic Solution?…the
gastrointestinal tract and pathogenic bacteria…the healing crisis... enzymatic
insufficiencies…the intestines as “a second brain”…treating inflam-mation… recommended probiotics and prebiotics.
Chapter 9: How Probiotics Can Help Alleviate The
Symptoms of Down Syndrome
What is Down syndrome?…how can a diagnosis of Down syndrome be confirmed?…
gastrointestinal abnormalities commonly found in people with Down syndrome…the
connection with Alzheimer’s disease…what causes Down syndrome?…understanding the
structure and function of the human chromosome… how is Down syndrome
treated?…what is the Probiotic Solution?…how the GI tract works….handling pH
balances... immune cell influx and inflammation…absorption problems…correcting
pancreatic insufficiency in the small intestine…recommended products…the value of
yogurt…probiotics as enzyme suppliers...treating celiac disease...pulsing and rotating for
optimal results…new hope for people with Down syndrome.
Chapter 10: Choosing The Best
Probiotic Delivery Systems
Why it’s all in the delivery…probiotics—ally in the war against disease and infection
…changing the public perception about good bacteria…the traditional probiotic delivery
system—fermented dairy products…plusses and minuses…what to look for…alternate
probiotic delivery systems…how prebiotics add value to a delivery system….
recommended prebiotics…the Brudnak Method of pulsing and rotating—the hows and
whys…defining the “pulse”…the problem of genetic drift…clinical results with autism
…recommended probiotic manufacturers and products…choosing the right probiotic for
you—what to look for…where to buy probiotic products.
Are You Making
These Mistakes
with Your Diet?
Discover how to…
•
•
•
•
•
Repel potentially devastating attacks on your digestive process
Restore your immune system to an almost fortress-like strength
Ignite unprecedented levels of new energy
Reduce unsightly bodyfat
Release and safely remove potentially deadly toxins
M
any have claimed: “Disease begins in the colon.”
In The Probiotic Solution, Dr. Mark Brudnak states a
greater truth: “Disease begins from an imbalance in the
body.” Good health is a dance on the tightrope of
balance. Lose your balance for long enough—and you
plunge toward crisis—if not death. Find and maintain
balance—and you can enjoy the fruits of a happy,
healthy life. It’s the law of nature.
Whatever causes imbalance, causes ill health—be it
cancer, heart disease, autism, diabetes or obesity. We are
under constant attack from a host of toxins and “bad
guys” —bacteria and viruses threatening to overrun and
overwhelm us, drag us down. Make the wrong diet
choices, refuse to protect yourself—and suffer the
consequences.
The Probiotic Solution, shows you how to fight
back. Just as firefighters use fire to fight fire, you can
use good bacteria to fight bad. Those good bacteria are
known as probiotics and exist naturally in the human
body. Probiotics are your friend and your weapon, your
key to good health and your counter-balance against the
destructive forces undermining your health.
“As powerful tools in the prevention and
treatment of certain conditions, probiotics will
play an increasingly important role in human
health. The Probiotic Solution highlights one of the
most beneficial, science-based nutraceuticals
around in a concise, consumer-friendly way. Here's
to the "good guys"!” —
Rebecca Madley, Editor, Nutraceuticals World
While popular fermented products like yogurt do
contain probiotics, they are not enough to protect us
from the levels of toxins we now endure. It would be
like pitting peashooters against tanks. Fortunately,
powerful “designer” probiotics have now been created,
which give you greater, more powerful protection
against specific diseases—while enhancing your energy
and well being.
But, in this brave new science of probiotics, how do
we choose safely, how do we know what to use and
when? The Probiotic Solution, gives you the keys to the
probiotic kingdom—showing you how best to take
advantage of “nature’s best-kept secret for radiant
health”—and continue to thrive whatever the challenges
you face.
Mark A. Brudnak, Ph.D., N.D., is the author of over
40 peer-reviewed scientific and trade journal articles and
is recognized worldwide as a leading expert and speaker
in the areas of probiotics, enzymes, and functional
carbohydrates. A board-certified naturopath, Brudnak
has been involved with the natural products industry for
over 15 years and has worked with numerous
companies and universities in the development of
cutting-edge nutritional products.
"The Probiotic Solution offers new and exciting
perspectives on probiotics and their potential for
improving heath. Dr. Brudnak shows an insight
into the root causes of many maladies that have
largely been ignored by the medical community.
The Probiotic Solution explores the symbiotic
relationship these friendly bacteria provide in
disease prevention and health maintenance." —
James Roza C.N., NOW Foods
The Probiotic
Solution
Nature’s Best-Kept Secret
for Radiant Health
By Dr. Mark A. Brudnak
Paperback 200 pages 6” x 9”
#B25 $24.00
“The Probiotic Solution is an authoritative guide to the treatment of disease
states through probiotics. The book delivers
complex information in an easy to read and
understandable context. Dr. Brudnak’s use
of analogies and explanation of terms puts
the reader at ease and makes this an
enjoyable read.
The vast information contained within
The Probiotic Solution is organized in very
logical and user-friendly manner. Each
chapter is devoted to a disease state, in
which implications, etiology, and risk
factors are explained. Brudnak thoroughly
reviews the conventional treatments and
therapies, elucidating the pros and cons of
each. Finally, he concludes with the
“probiotic solution.” In this section, the
mechanisms by which “good bacteria”
interact and detoxify potentially harmful
materials are thoroughly explained.”
—Llori Valenzueka, MS, RD, TOWNSEND
LETTER for Doctors and Patients –
October 2003
“The Probiotic Solution is an excellent
guide for readers who want to expand their
knowledge of probiotics and the new
findings emerging from current research."
—Dallas Clouatre, Ph.D., author of The
Prostate Miracle and Anti-Fat Nutrients
49
STEP INTO YOUR POWER
WITH THE RUSSIAN KETTLEBELL
BY MICHAEL CASTROGIOVANNI, RKC
I
n the summer of 2001 I reconnected with Mark ‘Rif’ Reifkind, a
friend and my old strength coach whom I hadn’t been in contact with
since ’98. I had been through quite a bit and my training had taken
some interesting turns. We had spoken over the phone a couple of
times and he was excited about opening a kettlebell training center in
Palo Alto, CA, called Girya.net.
After numerous attempts to get the
concept of this kettlebell thing
through to me, he finally said:
“Look, if I told you I
had a strength tool that
will raise your heart
rate over 200bpm, you
would want to see it,
right?”
Now, I’ve known Rif for quite a
while and for him to make a
blasphemous statement like that
was pretty absurd, especially since
all my Kinesiology teachers and
textbooks clearly stated that a man
of my age physiologically is not
capable of doing such!
Our
Our answer
answer to
to Shaolin:
Shaolin:
Brother
Brother Gabriel,
Gabriel, age
age 74,
74,
practicing
practicing kettlebell
kettlebell swings.
swings.
After hearing Mark’s outlandish
claim I decided I should pay him a
visit to make sure that all those
years of powerlifting hadn’t killed
too many brain cells.
With the intention of proving my
old teacher wrong and showing him what a stud I had become, I went
to his house. As usual, we headed towards the garage, known to some
as ‘Marks’s House of Pain’ and to others as the ‘Rifstonian Institute’.
This is where I first set my sights on these large, black, cast iron cannon
balls with handles, menacingly taking up space on the floor. I thought
to myself: “Cannonballs! This guy has completely lost his marbles.”
Despite my initial resistance, I became very interested as soon as Rif
began to demonstrate the basic movements. They literally forced my
50
mind to open; I had never seen anything like it nor had I ever been able
to conceptualize such a possibility. My experience with explosive
movements consisted of the Olympic lifts, which I rarely performed
for reps and when I did the reps they certainly were not fluid and
continuous.
At this point, my interest had peaked but I still felt the skepticism that
had been imbedded in my mind by many lectures and late nights of
study. After all I was on my way to becoming a “Kinesiologist”!
Eventually, my natural child-like curiosity forced my overgrown ego to
step down and before I knew it, I found myself swinging these
unconventional weights.
After Rif felt confident in my ability to perform a safe swing he
introduced the clean and the snatch. It took a little while for me to get
the movements down, but eventually I got it. The learning process
alone elevated my heart rate far beyond what I had expected and my
breath was eluding me. I had begun to think that he might be right and
science might be wrong.
For the love of God, what was I to do? My whole world was about to
collapse before me, in a garage, of all places, at the hands of my old
strength coach, of all people, and because of a cannon ball, of all
things!
I accepted the inevitable, stood my ground and attacked the bells as if
it was the last showdown. I remember very little of the workout itself.
I know we did swings, cleans, and snatches, and that the workout
lasted no more than five minutes. One thing that vividly sticks out in
my memory was my heart beating so hard that I could feel my pulse
pounding in my pelvic floor. My heart rate exceeded 220bpm!
Yet the thing that stands out most in my mind
was my prideful attempts to refrain from
vomiting all over Rif’s garage floor and my
feeble attempts to act as though I was
unaffected by this short but potent workout.
As my knees began to give out underneath me, I’d realized it was time
to employ some new training techniques to my workouts. As much as
I had been skeptical about the tool, I became a believer. Over the next
few years I eliminated numerous movements that I replaced with the
far more efficient Kettlebell.
Mark was right. While science
and my belief in that particular
theory was wrong, I had accepted
it and realized that it was not so
bad to be wrong, because as a
result I had gained a new tool,
new awareness, outlook and
insight into myself and training. I
also learned that no matter how
much I think I am an expert or an
authority there is always an
authority out there that is greater,
with more wisdom and hopefully
less ego who has something to
teach me.
It then becomes my job to decide
if I will let my ego rule my world
and remain stagnant or if I will set
it aside and empty my cup for the
next refill of knowledge. As I
spent the next seven hours driving south, feeling the effects of my
workout, I knew my life was about to take some interesting turns.
As a result of that day in Rif’s garage I have made some very significant
changes in the way I approach my physical training and my life. I am
not sure that this progression of my life would not have happened
without the use of kettlebells, although I am certain that these
improvements would not have happened as fast.
As my mind opened that day in Rif’s garage, the process continued as
I began to delve deeper into the possibilities of training.
As I used kettlebells more and more I realized how much I had been
limiting myself with the use of traditional weight training and outdated
bodybuilding techniques.
This caused me to evaluate my life and ask the all-important question:
“In what other ways have I been limiting myself?”
The kettlebell became a means to explore my
inner universe while
getting one heck of
workout, two things that
are of great value to me.
I always thought that if I could just
make more money, just get a better
car, just buy a house, then I could be
happy. Then I came to the conclusion
that I had been limiting myself by not
taking chances and by living like I was
‘supposed’ to rather how I wanted to.
I had lived my life unconsciously,
influenced by billboards and other
marketing media, and had my
priorities backwards.
I immediately made contact with my friend Wade at the monastery and
made arrangements to take a retreat over the next weekend. When I
arrived at my retreat room I set my intention to open up to receive the
answers to my question of what I was supposed to do and why my
priorities had become so backward.
In my three day stay at the Hermitage I realized some very important
things, one being that I was living a life in Southern California that was
not meeting my needs and that I was going through the motions, just
like a person at a gym who doesn’t feel like working out.
As I sat in my cell as though in paradise tooling
around with my kettlebells I understood that I
need nothing that does not sustain me; all the
rest becomes a fruitless attempt to acquire a
false sense of happiness that inevitably leads
nowhere.
In understanding my lack of true happiness I made quite possibly the
most important decision of my life to date. I decided to quit my job,
uproot from So Cal, and remove myself from society to join the
monastery.
The opportunity had presented itself to me in the past to become the
personal trainer for the monks and oversee the physical fitness of these
deeply spiritual men. I had always declined this opportunity for fear of
what it might mean to do so and how difficult it would be to remove
myself from my comfort zones and the system I had grown so
accustomed to. As I made this blind leap of faith to enter this life of
contemplation I knew in the depths of my being that I was making the
perfect choice and that all would be peachy.
I knew that this would be a great place to get in touch with my truest
priorities as well as be the perfect place to dive into the study of
kettlebells. Over the next six months I spent my time learning new
forms of prayer, meditation and contemplation, and my personal
favorite, fun things to do with a kettlebell while contemplatively
meditating about prayer. I practiced my new techniques with a
discipline that only solitude and silence can offer.
I had used kettlebells for almost two
years before entering the monastery
and I believe that the level of difficulty
in the workouts and imagination
cultivated through kettlebell training
was a major contributing factor to
finding the courage needed to make
that blind leap of faith. My practice
at the hermitage allowed me insight
into true understanding of the
powerful tool of transformation that
the kettle bell has the potential to be.
Michael Castrogiovanni, RKC, CSCS
introduced Russian kettlebells to the National
Strength and Conditioning Association and coauthored the Kettlebell Basics for Strength
Coaches and Personal Trainers DVD
available at www.dragondoor.com.
51
YES, I WANT MY
POWER-PACKED ABS
NOW!—
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.
I’m Done Wasting My Time
with Slow Burns and HalfBaked Results
As a former Soviet Union Special Forces conditioning
instructor, 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, rockhard abs now.
Fry your abs without the spine-wrecking, neckjerking stress of traditional crunches—using this
radical situp designed by the world’s leading back
and muscle function expert, Professor Janda, from
Czechoslovakia.
“For those of you who are unfamiliar with the full contact twist, you
are really missing out. I picked up this little gem in Pavel
Tsatsouline’s excellent ab training book, Bullet-Proof Abs. The FCT
is one of the few exercises that I can honestly say revolutionized my
training. No other exercise has improved my core strength and
rotational power to that degree.”
—Steven Morris, MILO: A Journal for Serious Strength Athletes
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 1
percent, this cruel and unusual drill does the trick.
52
Russian full contact fighters used this drill to pound
their opponents with organ-rupturing power, while
turning their own midsections into concrete.
“Abs to Die For—
SECRETS
to Kill For.”
Gain a Ripped Powerhouse of Six-Pack
Muscle In No Time at All—
with Breakthrough Techniques
That Blow the Roof Off
Traditional Ab Exercises
“As a chiropractic physician, I see the deleterious effects of a weak
torso on the lower back. Weak abs lead to years of back pain and
dysfunction. 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
Bullet-Proof Abs
2nd Edition of
Beyond Crunches
Book By Pavel Tsatsouline,
Employ These Little-Known Tips
from ELITE ATHLETES and Possess
Your Own Set of AWESOME ABS
•
Protect your back and develop exceptional
abdominal muscle tone, with a landmark exercise
designed for the special needs of Russian ballet
dancers and gymnasts.
•
Employ the secret ab weapon of an old time
strongman—famous for his exceptional strength
and sinewy, wiry physique.
•
This insider’s secret from East German research
radically empowers the traditional situp.
•
Russian full contact fighters used this drill to
pound their opponents with full contact power,
while turning their own midsections into concrete.
Unlike anything seen in the US!
Paperback 128 pages
119 Photos and 112 Illustrations
#B11 $34.95
“I read every book on strength training I
can get my hands on. There are three I
would highly recommend for any lifter or
coach. Two are by Pavel Tsatsouline.
BEYOND STRETCHING is a scientific
approach to gaining flexibility. This is
how one should learn and perform proper
stretching. The second is Pavel’s
BULLET-PROOF ABS. In this book Pavel
discusses and provides pictures of the
correct method for ab training. I urge all
lifters to read these two books by Pavel. I
am sure the benefits will be many.”
—Louie Simmons, Powerlifting Coach,
Powerlifting USA
53
PRAISE FOR PAVEL TSATSOULINE AND FOR THE FIRST EDITION OF BEYOND CRUNCHES
“Thank you for the great job you did in your
presentation (on abdominal training) at the Arnold Fitness
We
received
uniformly
EXPO
Seminar.
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
Bullet-Proof Abs
2nd Edition of
Beyond Crunches
Book By Pavel Tsatsouline,
Paperback 128 pages
119 Photos and 112 Illustrations
#B11 $34.95
“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
See the
Ab Pavelizer™ II
on page 55
54
“The Pavelizer is the rage among the iron elite.”
—Marty Gallagher, World Masters Powerlifting
Champion, WashingtonPost.com
“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, TTPOZ
“Expect to find some of the most grueling stomachbusters that you have ever experienced—Tsatsouline
advocates low-repetition intensity over high-repetition
“burn” exercises, and introduces us to the Ab Pavelizer, a
machine of his own invention that allows for perfect situps. Beyond Crunches has many new and challenging
drills, making this a great manual for anyone who needs
some variety in their workout routine. Included is
the Flag, Bruce Lee’s favorite abdominal exercise.”
—Brendan J. LaSalle, Amazon.com
“As a chiropractic physician, I see the deleterious effects
of a weak torso on the lower back. Weak abs lead to years
of back pain and dysfunction. 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
“Congratulations on your book Beyond Crunches. I
found several of the insights and expressions to be very
interesting and thought provoking (The Ab Pavelizer is
just one). I will be implementing some of them into my
own abdominal workout schedules.”
—Dennis B. Weiss, author of Mass!, Raw Muscle &
Anabolic Muscle Mass
“As someone who has been crippled twice by injuries to
my spine and had to rebuild my body from scratch twice,
I have two things to say: 1) serious abdominal
conditioning is *mandatory* for anyone with back pain
and anyone who intends to push their body in sport or
martial arts and 2) Pavel’s book is, by far, the best book
I’ve seen on this vitally important and neglected
subject.”
—Ken McCarthy, New York
“This book took me from having a back that everyone
told me was too weak to ever do heavy lifting and that
was in almost constant pain to no back pain and new PR’s
in the deadlift and Squat. Pavel’s ab exercises are the stuff
champions are made of. Clear, concise directions and
radical new ideas make this book well worth the money
spent. And it’s for every trainee with a desire to succeed.
I’ve heard that you must already be very advanced to
begin the exercises in this book, but I recently began
training my 50 year old father-in-law using these
techniques and after about a month he was doing Janda
situps with the best of them. Not to
mention he no longer complains of back pain and has
better posture. Get this book and throw out all of your
others on abs!”
—Chris Dudzik, Hollister, CA.
“Pavel delivers once again! This book details the
mechanics of abdominal and oblique development in an
easy to understand, user-friendly format. Learn to either
build up your midsection, tone it up, get a prominent sixpack, and/or increase your punching and throwing power
by learning to integrate your powerful midsection! There
is one particular exercise that I found to be super
productive in adding to punching power, and this is the
only book that has it... It is extremely simple and easy to
understand. Pavel explains how to protect your spine and
perform the “perfect” situp. All in all a great book by a
great author, definitely a must-have for any fighter and
lifter. My punching power and deadlifting strength went
up very quickly on this program and I am very pleased.”
— Sean Williams, Long Beach, NY
“I’ve bought the TV advertised training devices and a
bundle of ab books—tried them all. But, doing the
routines Pavel Tsatsouline presents in this book is the way
I have achieved solid abs! Pavel offers a great deal of
knowledge in an easy to digest manner. His writing, while
colloquial, is founded in research and deep understanding
of physiology and kinesthetics. I highly recommend this
book.”
— Linda Crawford, Minnesota State Masters
Powerlifting Champion and Record Holder,
Minneapolis, MN
A RIPPED POWERHOUSE OF
SIX-PACK MUSCLE IN JUST 5 REPS?
– YOU GOT IT!
“Unique Ab Pavelizer™ II Smokes Your Abs
More INTENSELY, More SAFELY, And More QUICKLY
Than Any Abs Machine in the World — Guaranteed!”
A
nd we are not talking about the wishy-washy, pretend abs
sported by those lowly metrosexuals (they call their abs ‘toned’,
we believe…Hah!) No, Comrade, we’re talking about the real
thing: a wall of muscle ready to handle full contact punishment
— or jack out powerlifting poundages at record amounts!
The Ab Pavelizer™ II
Item # P12
$139.95
10-25 lb Olympic plate
required for correct use.
(You will need to supply
your own plate)
One of the secrets of elite martial artists’ and gymnasts’
shredded abs and awesome power is a subtle alignment of the
core. Examine any photo of an expert fighter connecting with
his unfortunate target — or an elite gymnast performing a
difficult feat — and you can’t miss it. The stomach is never
sucked in — this is no beauty pageant — but ‘walled’ into
armored squares. The glutes are tensed like they are an
extension of the abs. The whole works compress like a piston,
instantaneously, as he delivers maximum force. The athlete
whose body speaks this language always packs power… and a
six-pack to match.
“My strength comes from the abdomen. It’s
the center of gravity and source of real
power….Without strong abs you have no
business sparring or fighting.” — Bruce Lee
FREE BONUS:
Comes with a four page detailed
instruction guide on how to use
and get the most out of your Ab
Pavelizer™ II. Includes two
incredible methods for massively
intensifying your ab workout
with Power and Paradox
Breathing.
Pavel has designed his Ab Pavelizer™ II to force you to fire your
waist and hips in this powerful manner. This subtle alignment
dramatically amplifies your power in any lift above the waist,
any strike, and most extreme bodyweight exercises. And while
you are building your power, your six-pack is getting rock hard!
full year to take advantage of the Ab Pavelizer™ II‘s abhardening benefits — and if you aren’t astounded by the change
in your ab-strength, we will immediately refund you your full
purchase price.
The Ab Pavelizer™ II literally pushes up against your calves
(you'd almost swear it was a human partner) and forces you to
recruit your glutes and hamstrings. But that is only the
beginning. Pavel is a stickler for perfect technique and the
moment you try to cheat, the Ab Pavelizer™ II will let you
know, loud and clear! Tensing the glutes and hams is not
enough; it must be done in a special pattern. Should you fail to
do it just right, your feet will come up or the machine will be
dragged towards you. The translation from Russian: “You are
cheating, slacker!”
The feedback provided by the Ab Pavelizer™ II remarkably
accelerates your ability to use your abs just right, in an ab
workout, in the ring, or with a kettlebell in your hand.
It’s got to be Pavel’s sick sense of humor that is to blame for the
innocent appearance of his cruel instrument. It is astonishingly
hard to sit up all the way when the new Ab Pavelizer™ II is
loaded with enough weight, 25-35 pounds for most comrades.
The sticking point half way up seems impossible, and don’t you
even dare to cheat through it! Grind, like you grind a max
deadlift! No worries if you can’t, you can always start with
negative only situps. Even more tension, even
quicker gains with fewer reps.
Can you learn this powerful alignment without Pavel’s cruel
machine? — Yes, after some years of a hard style martial art or
gymnastics practice under an expert instructor. Or
you can have the Ab Pavelizer™ II teach you this
power skill in weeks.
But you won’t have to wait weeks for results!
Your abdominals will start noticeably
hardening up after the first workout. It’s
a promise. It’s a guarantee… You have a
★ ★ ★ ★ ★
High reps and crunches belong
on the junk pile of history.
Get your abs Pavelized!
55
Here’s just some of what you’ll
discover, when you possess your
own copy of Pavel Tsatsouline’s
BULLET-PROOF
ABS:
Part I - How to TRULY ISOLATE Your Abs—
for Faster, More EFFECTIVE RESULTS
Pavel Tsatsouline
The three essentials of a perfect abs exercise….why crunches can’t and don’t
work….why the current ab machines fail to deliver on their promise…. the Law
of Irradiation…. Professor Janda’s breakthrough discovery….how the Janda
situp strengthens and tones your abs in the quickest, most efficient manner….
the Law of Reciprocal Inhibition….how the Ab Pavelizer minimizes irradiation
and maximizes abdominal strength….how to optimize your results with a
graduated program and achieve the abs of a world class athlete.
Part II - Integration: How to Turn
Your Abs into Team Players—and
SKYROCKET Your ATHLETIC POTENTIAL
Part IV - How to Boost Yourself
from Wannabe to CHAMPION with
POWER BREATHING
A two-step program: from training the muscles to training the
movement….the Russian Ballet Leg Thrust for a stable spine and
corrugated abs….the right way to do situps….how to test if you are
ready to do situps…. the dangers of adaptive shortening….Laputin’s
highly effective variation of the straight-legged situp…. Scissor
Situps—using a martial arts secret for an extra edge in abs
strength….how the Swiss Ball Crunch uses extreme stretching to
transform the worthless crunch into a thing of pure evil….a brutal
love handle muscle workout….hell-on-a-wheel with the jackknife
pushup…. Yananis and the killer Spetsnaz special—a one arm-one
leg jackknife…. abdominal pushups for core strength and back
stability….Bruce Lee’s Dragon Flag.
The vital difference between passive and active exhalation….
the pneumo-muscular reflex…. how to pick the optimal breathing
pattern…. maximizing intra-abdominal pressure….a simple way
to boost your strength by 12.2%…. Vladimir Zatsiorsky’s first
choice for armoured abs... Bending the Fire—1,500 year old
martial art secret meets Russian science….turbocharge your
breath with the Chi Kung secret of the anal lock….get yet another
competitive advantage with the Second Focus….and then
beyond—extreme intensity contractions with the Elbow Strike
Second Focus….and welcome to the Gulag—with the Second
Focus/Ab Pavelizer™ Negative Sequence…. clean up the
intercostals with the Yogic Vacuum.
Part III - How to BRUTALIZE the
Obliques and SAVE Your Spine
The four crucial functions of the obliques…. the Full Contact
Twist—for a tight waist and massive punching power…. the Saxon
Side Bend—for sinewy, wiry obliques…. the Suitcase Style One-Arm
Deadlift—know what it means to lose to a semi…. power rack
deadlifts and neurological carryover.
56
Part V - Questions & Answers
The truth about burning, building and toning….how best to
counter the Law of Accommodation….why negatives generate up
to 1.3 times more muscular tension than positives…. the forcevelocity curve….incorporating isometrics into your abs
program….varying exercise tempo for extra strength gains….
canning your concrete abs—for those who want the six-pack
look….how often to train your abs….why you shouldn’t warm up
before abs exercises….debunking the strange myth of ‘upper’ and
‘lower’ abs….the benefits of relaxing between reps.
“An IRON CURTAIN Has
Descended Across MY Abs”
Possess a maximum impact training
tool for the world’s most effective abs,
no question.
Includes detailed follow-along instructions on how to perform most of the
exercises described in the companion
book, Bullet-Proof Abs Demonstrates
advanced techniques for optimizing
results with the Ab Pavelizer.
Beyond Crunches
Hard Science. Hard Abs.
Video
Running Time 37 Min
#V90 $29.95
Pavel’s Ab-strengthening breath techniques
will give you the power to explode a water
bottle—but don’t try this trick at home—if
the extreme air-pressure whacks back into
your lungs, instead of exploding the water
bottle—you can end up very dead, which is
a bummer for everyone.
As a former Soviet Union Special Forces
conditioning instructor, 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.
• Russian fighters used this drill, The FullContact Twist, to increase their striking
power and toughen their midsections
against blows. An awesome exercise for
iron-clad obliques.
• Fry your abs without the spine-wrecking,
neck-jerking stress of traditional crunches.
• 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 eyepopping shreds and reclassify yourself as
superhuman.
• Rapidly download extreme intensity into
your situps—with explosive breathing
secrets from Asian martial arts.
• Employ a little-known secret from East
German research to radically strengthen
your situp.
• Do the right thing with “the evil wheel”,
hit the afterburners and rocket from halfbaked to fully-fried abs.
• “How to smoke your obliques with the
Saxon Side Bend.
• How to never do more than five reps
per set — and replace your soft
underbelly with body armor.
• A complete workout plan for
optimizing your results from the
Janda situp and other techniques.
Pavel demonstrates the
Power Breathing
technique Bending the
Fire to develop an
extra edge in your abs
training.
SAVE
15%
See Order
Insert
57
The Fit For Life Solution Contents
Part One: How to Reclaim
Your Natural Birthright
And Experience Daily
Radiant Health
Chapter One
How I Got from "Hey, Fatty"
To Slim, Trim and Super-Fit
Why I was still fat after trying 47 different
diets…How 500,000 people told me they easily
lost weight and became pain-free with the Fit for
Life solution…the secret negative patterns that sap
your eating power… powerless, aberrant, and
insane in the land of the yo-yo diet…enter the
saving grace of Natural Hygiene…how miracles
started happening in my life…suddenly: no more
hell, no more pain…how almost overnight, I
looked and felt phenomenal…the secret story of
how money and drugs declared war against our
personal freedom-of-health.
Chapter Two
The Inner Beauty of the Clean Machine
The fundamental secret to vibrant health….the
missing link to superior health…energy—the
essence of life—and what to do to get more…the
ultimate tool for preventing disease and
eliminating pain…how to make your inner body a
hurt-free zone.
Chapter Three
The Truth Can Save and Set You Free:
What You Absolutely Need to Know To
Naturally Remove the Threat of
Cancer from Your Life
Understanding health—key to cancer safety…how
to automatically make cancer an impossibility
…why cancer is the easiest malady to prevent…
the true nature of cancer…how to figure out
cancer…why all cancer is the same…your selfrepairing, self-healing, and self-maintaining body.
Chapter Four
How to Identify and Escape the
Seven Stages of Disease
The first stage of disease: enervation…the second
stage of disease: toxemia…fever—the classic
warning sign of toxemia…third stage of disease:
irritation…the fourth stage of disease:
inflammation…pain as the body's most effective
warning signal…the fifth stage of disease:
ulceration…the sixth stage of disease:
induration…the seventh stage of disease:
cancer…why drugs cane be your worst possible
enemy…natural alternatives to drugs.
Chapter Five
The Greatest Life-Saver on the Planet—
Your Own Lymph System
Why Mastering This Magnificent Secret of
Self-Healing Is The Single Most Important
58
Thing You Can Do to Eliminate Disease and
Pain—NOW!
Part Two: The CARE Program
Why what you don’t clean out, could kill
you…why there’s no such thing as an "immune
system."…the physiology of the lymph
system…why there's nothing to fear from finding
a lump somewhere in your body…how to apply
CARE—and forever transform your health.
Chapter Ten
Going to the Heart of CARE
How Following Just Three Fail-Safe
Principles Can Forever Change the Way You
Look and Feel
Chapter Six
How to Keep Your Breasts and Save Your
Beauty Why You Don’t Have to Sign Up As
a Disposable Extra On America’s Leading
Medical Fright Show
Breast cancer—unnecessary fear?…the simple,
concrete actions women can take to dramatically
reduce their chances of ever developing breast
cancer…why prevention, not detection, is the key
factor in combating breast cancer…the best ways
and best places to find out what is really going on
with cancer…why “early detection” is a blind
alley…why mammography is a test with the
efficiency and accuracy of a coin toss…how
traditional medicine has played fast and loose
with women's health.
Chapter Seven
Why Internal Cleaning Is So Vital
To Your Health—And What Happens
When You Let It Slide
Why, when it comes to protecting your health,
you are only as safe as your weakest link…the
central role of toxemia…why most diseases have
the same root cause…typical outcomes of a
terrorized lymph system.
Chapter Eight
Why What You Chose to Eat Will Always
Be The Number One Factor Affecting Your
Health and Well-Being
How I lost 50 pounds of fat, ended my pain and
was still able to revel in the joy of eating…the very
real dangers of excess animal in your diet…but
why vegetarianism is not the only answer for
everyone…how saturated fat helps heart disease
kill nearly one million Americans per year…the
glories of the plant-rich diet…what it takes to
neutralize free radicals…how to slash your
chances of developing cancer by 50 percent…the
China Health Project—revealing secrets of a
champion diet…Why American women die 500
percent more often from breast cancer than
Chinese women.
Chapter Nine
The Simple—Yet Vital—Exercise Plan
That Could Possibly Save Your Life
Are you serious about staying alive?—then at least
do this…the best thing—and worst thing—to do
when you’re recovering from a heart attack…the
17 major benefits of walking…two more
wonderful ways to earn yourself an extra health
bonus.
Your body’s magnificent power to heal itself…an
extraordinary case study in natural healing: how
Anne Frahm went from certain death to cancerfree in just five weeks…how to reverse any illness.
Chapter Eleven
The Single Greatest Key to Vibrant Health
The Powerful First Principle: Periodic
Monodieting
How to practice periodic monodieting for
maximum effect…how to liberate your energy and
become a daily dynamo of unstoppable vitality…
how Dr. Walford’s incredibly simple diet solution
doubled the lifespan of mice—why it will work for
you too…15 secrets that help you go from average
to spectacular…how I was poisoned by Agent
Orange and saved my life with monodieting.
Chapter Twelve
The Second Principle Introducing an
Intelligent, Workable, Specific, Simple,
Comfortable and Systematic Way to Master
Your Consumption of Animal Products
Exploding the protein myth…revisiting the case
against animal products…how the eating right
pyramid was rescued from governmental
sabotage… second principle in action: important
guidelines for successfully reducing your
consumption of animal products…why following
the second principle is bound to improve your
health.
Chapter Thirteen
The Third Principle How the Right Use of
Your Mental Powers Can Conquer Disease
And Even Heal “The Unhealable”
The tragically neglected “open secret” for
breakthrough healing…how to make positive
thinking really work for you…how to ask better
questions so you get the answers you really
need…finding your power…why emotional selfcare is a crucial ally in your dietary battle against
disease and decay…the three CARE principles:
your ticket to a life of high spirits, vitality and
health.
Chapter Fourteen
Russian Roulette with Magic Bullets Or A
Sensible, Simple, Daily Plan To Control
Your Future Health?—The Choice Is Yours
How to live in a manner that ensures vibrant
health.
Discover
Discover incredibly
incredibly simple
simple ways
ways to
to
eliminate
eliminate threats
threats to
to your
your well
well being
being
and
and enjoy
enjoy amazing,
amazing, life-long
life-long health
health
•
•
•
•
•
•
Avoid Cancer
Live Pain-Free
Evade Life-Threatening Conditions
Lose Weight and Keep it Off Forever
Bounce with New-Found Energy
Look and Feel Terrific—All the Time
The Fit For Life Solution
By Harvey Diamond
How to Identify and Successfully
EradicateThe Causes of Pain,
Fatigue and Disease— NOW!
8 1/2” x 11” Paperback 336 pages
over 50 photos and illustrations
Item # B19
$24.00
Deluxe Edition of Fit for Life: A New Beginning
The ALL-NATURAL, DRUG-FREE WAY to
A WONDERFUL LIFE of RADIANT HEALTH
“An empowering resource…The Fit For Life Solution really delivers.”
—Anthony Robbins
“The Fit For Life Solution is a book with answers, a book of real hope…a treasure
trove of exciting health information to prevent disease.”
—Kenneth M. Kroll, M.D., International College of Surgeons
"Bravo! Harvey Diamond has done it again. He clearly reveals how we can take
charge of our own health and prevent disease."
—Dr. Wayne Dyer, Author of Manifest Your Destiny: The Nine Spiritual Principles
for Everything You Want and Your Erroneous Zones
"Harvey Diamond gives everyone a powerful tool for the restoration of health. He
speaks from a point of view so many of us now want: with an awareness of nature,
consciousness and their role in healing. I deeply welcome this book into my own life."
—Marianne Williamson, Author of A Return to Love; Woman's Worth; Illuminata
Is it possible to enjoy a life without pain? Without disease? Without obesity? With
energy to spare? And all-around vibrant health? The answer is a resounding YES!
With Harvey Diamond’s revolutionary new book, THE FIT FOR LIFE SOLUTION, a
truly healthy life is yours for the taking.
Discover the simple but astoundingly effective
three-step CARE program to:
•
•
•
•
•
•
•
Easily lose all the weight you want…forever!
Understand and prevent the seven stages of disease
Quickly cleanse your lymph system of the toxins that make you sick
Avoid all cancers with confidence
Always know what’s best to minimize and maximize in your diet
Dramatically boost your energy
Magically eliminate digestive problems, headaches, and other chronic pain
About Harvey Diamond
Harvey
Diamond is the
co-author of
the #1 New
York Times
bestseller, Fit
for Life, which
has sold over
11 million
copies
worldwide and has been translated into 32
languages.
Internationally known as an author,
teacher, and health consultant, he has
appeared on hundreds of radio and TV
programs including Larry King Live!,
Oprah!, Nightline, and Good Morning
America.
He lives in Sarasota, Florida.
59
“Graham Horwood has created an important and sophisticated work that opens
the mysteries of Taiji to the West… I recommend this book to Taiji practitioners of
all levels.”—Noah Nunberg, Asian Journal of Martial Arts
MARTIAL ARTISTS,
HAVE YOU BEEN
MISSING THESE
ESSENTIAL SECRETS?
Discover How to Transform Your Tai Chi from
an Empty “Dance” into the World’s Most
Effective and Rewarding Martial Art
Yes, there are secrets and yes, they have been withheld from you!
D
espite its reputation as both an astonishingly
effective fighting system and a premier path to
spiritual enlightenment, have you wondered if Tai
Chi is truly that special or deep?
Have you been frustrated by less-than-stellar teachers,
obscure texts or a Wizard of Oz-like climate of secrecy and
wild claims?
Is your Tai Chi practice feeling stuck, or, god forbid,
stagnant?
Are you more than finally ready to taste and touch
authentic Tai Chi teachings—and transform your art to a
higher level?
Then order Graham Horwood’s Tai Chi Chuan and the
Code of Life. It’s 100% guaranteed to help you penetrate
and take full advantage of those secrets so long withheld
from you.
Graham Horwood has had the extreme good fortune to
study personally since 1977 with Master Chu King Hun,
3rd adopted son of Yang Shou Cheung (the legendary Yang
Cheng Fu’s eldest son.) Master Chu King Hun is now
considered the world’s leading authority on Family Yang
Style Tai Chi. Master Chu told Horwood he was “the first
of his students to truly understand the internal principles of
Tai Chi.”
With an additional background as a Jungian therapist,
Traditional Chinese Medicine practitioner and a martial
artist with forty years of experience in everything from
Judo and Aikido to Hung Gar and Hsing I, Horwood is
uniquely qualified to reveal the true inner workings of Tai
Chi.
Discover how Tai Chi links not only to the I Ching, to
Taoism and to Chinese alchemy, but also to the greatest
traditions of both Western alchemy and modern science.
60
Learn deeply practical techniques, drawn from the Yang
Family’s formerly secret teachings, on how to optimize
your energetic and spiritual development.
“Popular culture has embraced the image of a Tai Chi
class, with its gracefully flowing, synchronized motions, as
emblematic of Eastern influence in the West. But Tai Chi is
so much more. This book traces the historical and
philosophical connections of this ancient Chinese art to
Taoism and the I Ching, to Feng Shui, to Jungian
psychology, and even to the DNA. It reveals Tai Chi’s
deeper mysteries from many angles and perspectives,
allowing the reader to delve fully into the study of Tai Chi
as more than just a form of exercise. Thoughtful and
readable, this book belongs in any aficionado’s library.”—
Magical Blend Magazine, November 2002.
“Graham Horwood has created an important and
sophisticated work that opens the mysteries of Taiji to the
West. What is unique in this book is that Horwood uses
contemporary findings in DNA research and Jungian
psychological techniques in which he is adept to explain in
Western terms Taiji’s inner workings.
I recommend this book to Taiji practitioners of all
levels. For the novice, it provides familiar Western
symbolism and modern scientific explanations to the
otherwise inscrutable physical and spiritual components of
Taiji derived from ancient esoteric Daoist practices. For the
advanced practitioner, Horwood provides multi-leveled
insights that penetrate the essence of this art form that will
enhance his or her practice and understanding of Taiji.
Horwood provides all Taiji practitioners with the psychic
and physical tools needed to penetrate deeply into and
explore the realm of humanity’s collective unconscious
from which the art derives.”— Noah Nunberg, Asian
Journal of Martial Arts
Tai Chi Chuan &
the Code of Life
Revealing the Deeper
Mysteries of China’s
Ancient Art for Health
and Harmony
By Graham Horwood
Paperback 8.5” x 11”
180 pages Illustrated
#B18 $29.95
Reinvigorate Your Body, Mind and Spirit
— by Connecting to the Power, Energy
and Strength of Wild Animals
T
he human animal is the first animal to successfully self-domesticate itself. This
self-domestication, for all its apparent benefits in ease of life, has cost us dearly. Our
civilized lifestyles often deprive us of the daily exercise and variety of movement crucial
to vigor and health. As we age, we become locked in to an increasingly limited range of
movement. Our wild vitality is sapped and our responsiveness dulled and diminished.
Chinese Qigong masters recognized that one key to breaking out of our selfdomesticated limitations was to identify and absorb the unique “survival powers” of
wild animals.
The Five Animal Frolics were the result of a major insight by one such Qigong
master Hua To — who concluded that the single greatest secret for a healthy life lay in
the regular practice of correct movement.
Also known as a founding father of Chinese Medicine, Hua To believed that the
highest healing skill was to teach others to heal themselves. Hua To set out to create a
complete self-healing system that anyone could use to stay healthy or cure themselves of
most ailments. Synthesizing and refining a set of exercises based on ancient shamanic
and folk healing knowledge, he created The Five Animal Frolics. Practiced individually,
the Frolics lend themselves to a quick, five-minute stress-busting session; practiced
sequentially, they become an invigorating, if not exhilarating, therapeutic experience.
The exercises model movement from the crane, the bear, the monkey, the tiger, and
the deer. Each Frolic emphasizes different health benefits and you can choose a specific
animal for specific results. Their movements form arcs, spirals, waves and spins, in
accord with the Chinese belief that circular movement underlies all mental and subtle
energetic activity. To avoid imbalance, the movements are sometimes slow, sometimes
fast, and are deliberately designed to alternately strengthen and relax the body.
THE CRANE develops balance, lightness, and agility, releases the spine, and relaxes
your whole body. It strengthens the heart and lungs.
THE BEAR is a great winter exercise. Slow, ponderous, but very strong, it warms the
body, strengthens the spleen, and builds vitality. The Bear’s twisting waist movements
massage and invigorate the kidneys. The very opposite of the Crane, it is practiced in
a low wide stance, building great leg strength.
THE MONKEY develops suppleness, agility, and enhances the lungs. The Monkey
trains you to remain alert and calm, even as you are outwardly spirited and mobile.
THE DEER helps stretch the legs and spine, creating open, expansive movement with
very flexible sinews and bones. The Deer embodies grace and relaxation and benefits
the liver.
THE TIGER, most dynamic of all the animals, builds great strength and power. The
Tiger will strengthen your waist, sinews, and digestive system and develop you
internally.
Five Animal
Frolics Qigong
“John’s Five Animal Frolics Qigong videos and book combine to present what I consider
the most fruitful investment in instructional materials I have ever made.”—Nancy K.
Herzberg, Qigong/yoga/stretching instructor, Florence, OR.
For High Energy, Vitality
and Well Being
“Together, the videos and the book put the valuable Five Animal Frolics Qigong in the
working knowledge of every martial artist, especially those who don’t have the
opportunity to learn them from such a well-qualified instructor as John Du Cane. In short,
these videos and book are MUST-HAVES. Get them!”—Steve Condry, Knoxville, TN.
Paperback 8.5” x 11”
110 pages 100 photographs
By John Du Cane
#B12 $29.95
61
Manage Stress, Reduce Pain, Restore Energy, and Heal
Yourself with the HIGHLY EFFECTIVE
and PLEASURABLE METHODS of
Chinese QIGONG
"John Du Cane has taken an ancient
Chinese system, developed almost 2,000
years ago, and put together a practical
and workable Qigong program for
today's modern lifestyles. The Five
Animals Frolics Qigong system is a
series of exercises developed by ancient
physicians that combines principles of
Chinese medicine with shamanic
healing systems. Its goal is to combine a
wide range of movement, special
breathing patterns, and visualization to
awaken the internal power of selfhealing. John Du Cane gives a strong
demonstration of The Five Animals
Frolics and clear instruction on each of
these exercises that is beneficial to those
beginning Qigong, as well as to
seasoned practitioners."
—Rob Bracco, Editorial review for
Amazon.com
"John Du Cane has created a good tape for learning
some basic qigong practices. The instruction is clear
and easily understood. The Bliss qigong movements are
clearly explained in this tape, and are appropriate for
beginners or experienced practitioners. Instructions are
given in a logical fashion and at a pace that anyone can
follow. His teaching style is gentle and the movements
are not difficult to learn. His delivery is even and his
manner inspires confidence. Along with teaching the
movements, he includes information about qi and how
it feels and functions in context of the exercises. There
is not a lot of flash and glitter in the presentation, just
straightforward instruction as if you were in the room
with your teacher. This tape is easily among the best I
have seen in the genre, and I would not hesitate to buy
more of John Du Cane's works. I find the quality of his
instruction to be in the same league as that of Ken
Cohen and Chunyi Lin."
–Jon Norris, La Grande, OR
message, I'm sure most of
you are using muscles that
don't need to be doing
anything. I'm also sure that
most of you aren't breathing
as deeply as you could be or
should be. One thing that I
have greatly benefited from over
the years is the study of qigong
or deep breathing exercises. I
have done these exercises
while holding still
postures and I have
done them while
moving. It doesn't
matter which way you
do them, all that
matters is that you are moving the energy in your
body while staying relaxed and focused.
"One of the keys to success in life (as well as combat)
is the ability to stay relaxed and focused. Many people
struggle with this issue. I have seen people who are
great practice athletes, but when competition time
arrives, they become their worst nightmare. They get
nervous and don't
know how to
channel this energy.
The same is true in
almost
any
endeavor.
Recently I watched a NEW set of videotapes, produced
by John Du Cane, on what is called "Five Animal
Frolics Qigong." I tried to watch the tapes first to get
an idea of what was on them, but it didn't take long for
me to stop watching and start participating. Watching
how gracefully John moved from one position to the
next, and how relaxed he was, really got me thinking
about how I needed to improve upon this skill as well.
I especially liked the set of movements based upon the
bear and the monkey. Really awesome. These
movements generate POWER, that's for sure.
Knowing how to
channel nervous
energy is a skill,
and so is keeping
your body relaxed.
Even while
you're reading this
I highly recommend these tapes. Find out how to relax,
reduce stress, increase power and energy, eliminate
aches and pains, increase circulation and so on."
“I want to express my gratitude for
the wonderful Qigong DVDs you
shared with me. Your work is of a
high quality and integrity.”
—Master Stephen Co, author,
Your Hands Can Heal You
See John Du Cane’s Five
Animal Frolics Book on Page 61
62
—Matt Furey, author of Combat Conditioning
About John Du Cane
John began his Qigong and
Tai Chi practice in 1975. John
has developed and presented
national certification training programs for
medical qigong. He has presented on qigong
at the Arnold Schwarzenegger Martial Arts
Fitness Seminar and taught at Northwestern
Health Sciences University, the Institute for
Renewing Community Leadership, Minnesota
Center for Shiatsu Studies, The Open U and
Newbridge Wellness Center.
“I felt completely CENTERED, FOCUSED, RELAXED
and at PEACE, all accompanied by a VIBRANT
SENSE OF ENERGY and WELL BEING.”
BLISS
QIGONG
VITALITY
QIGONG
POWER
QIGONG
SERENITY
QIGONG
An instructional guide
to Tai Ji Qigong
to The Deer Frolics
to The Bear/Tiger Frolics
to The Crane Frolic
54 minutes
DVD
#DV008 $29.95
Video #V81
$29.95
43 minutes
DVD
#DV014 $29.95
Video #V84
$29.95
54 minutes
DVD
#DV013 $29.95
Video #V83
$29.95
41 minutes
DVD
#DV012 $29.95
Video #V82
$29.95
Reveals the Yang Family’s personal
qigong program, with additional tips on
energy accumulation and balancing. The
simple movements gently harmonize the
qi, promote blood circulation, cultivate
vitality, regulate the breath and reduce
stress.
Discover:
• How to use attention to effectively feel
and direct qi
• How to activate all your major energy
centers
• How to turn on healing power in your
hands
• How to clear all the major meridians in
your body
• How to develop your sensing ability
• How to get real results with you standing
qigong practice
• How to incorporate special internal sounds
to deepen your meditation
1.
2.
3.
4.
Improve your metabolism, digestion,
and elimination—for weight control,
more youthful appearance, and
higher, longer-lasting energy.
Stimulate the lymph system—for a
stronger immune system.
Be less susceptible to the flu or colds
and recover faster if you do get sick.
Improve your circulation—
alleviating conditions such as
arthritis and chronic fatigue.
Build stronger, more durable bones.
The Monkey develops suppleness,
agility, and quick wit, training you to
remain alert and calm, even as you are
outwardly spirited and mobile. The Deer
gives a long stretch to the legs and spine,
creating open, expansive movement with
very flexible sinews and bones. The Deer
embodies grace and relaxation, while
regulating the endocrine system.
Discover:
• How to flood your system with
warming qi
• How to quickly improve your muscle
tone
• How to develop strong, mobile joints
5.
6.
7.
8.
The Bear is a great winter exercise. Slow,
ponderous, but very strong, it warms the
body, strengthens the spleen, and builds
vitality. The Bear’s twisting waist
movements massage and invigorate the
kidneys.
The Bear is an excellent
preventive against osteoporosis, as it is
known to fortify the bones. The dynamic
Tiger builds great power, strengthening
your waist, sinews, and kidneys and
developing you internally.
Discover:
Practice an invigorating mix of dynamic and
tranquil postures for self-healing and
athletic grace. The Crane develops balance,
lightness, and agility, releases the spine,
and relaxes your whole body.
Discover:
• How to absorb qi from the universe for
self-healing
• How to extend your qi beyond your own
body
• How to develop balanced leg strength
• How to heal your lungs
• How to develop power and strength
• How to generate coiling energy
• How to develop a strong root
Give your internal organs an “inner
massage”—retarding the aging
process by restoring your organs to
peak efficiency.
Increase oxygen in the tissues—
reducing tensions, blocks and
stagnant energy.
Lubricate the joints—for pain free
movement and greater flexibility.
Soothe the nervous system—for
feelings of contentment and serenity.
Order all
four of
John Du Cane’s
DVDs and
save $12.00
Qigong Longevity Program: The Bliss,
Serenity, Power & Vitality videos
Item #DVS004 $107.80
63
Qigong as an Antidote to Download
Downtime Angst
BY JOHN DU CANE
Y
esterday, I was downloading some MP3s of teleconferences on
how to make your book a #1 bestseller on Amazon. It was near the
end of a long day where I had already spent way more time than was
good for me staring at the computer screen and punching out endless
messages on the keyboard.
I found myself getting suddenly impatient at the tedious process of
waiting for the darn things to download. Most of them were at least
10 meg files! Okay, so they would only take a few minutes, but I was
deep into I Want It When I Want It Which Is NOW mode and was
getting quickly tangled up in a mess of irritability and jangled nerves.
When in doubt, blame…
Hey, wait a second, this is Mr. Qigong! Supposedly sailing along on
an endless swell of gentle bliss. What happened?
Well, one great thing about regular qigong practice is that you
develop a very sensitive early warning device for when you get off
kilter. So instead of careening off into rocky rapids, you have the
chance to correct yourself and head off into calmer waters.
After shaking myself off like a wet dog, I decided to do a short
qigong method while I was waiting for each MP3 to download.
Easy, I just stood up from my computer hutch, put myself into the
initial Crane Breathing posture and performed twelve repetitions of
that particular method. I repeated this for the next three
downloads... using the next three methods from the Crane Frolic.
The result was predictable: I calmed down, relaxed, my tension and
irritability disappeared and I had generally reclaimed myself from
my imminent Pain Body attack. I wasn’t looking to blame anyone
anymore. I felt too good.
Easy as that. Of course, the more qigong you’ve done in the past on
a regular basis, the faster this calming effect kicks in.
Here is a description of the initial Crane Breathing technique. You
can find more detail plus photographs on this and other similar
64
methods in my Five Animal Frolics Qigong book or you can learn
every nuance and get it totally right, from my Serenity Qigong DVD.
Crane Breathing
Initial postural alignment:
1. Seek to reduce the impact of gravity on your body to minimize
tension and maximize a relaxed flow of energy through your
system.
2. Stand with the heels touching and your feet angled out at 45
degrees.
3. Distribute your weight equally across the whole of the foot.
4. Bend the knees slightly.
5. Tuck the hips under.
6. Relax the lower dantien or abdomen area.
7. Relax the upper chest and lower your shoulders.
8. Pull your chin in slightly and extend your head up, elongating
and opening up your cervical vertebrae.
9. Place your tongue lightly against the roof of the mouth.
10. Maintain a level gaze with a soft, 180-degree focus.
11. Put the hint of a smile on your face and allow the smile to
permeate your whole body.
Movement:
Place the palms facing up at lower stomach level, just off the body
and slightly apart from each other. Move the palms up the front of
the chest to the level of the heart region, then back down to the lower
stomach. Inhale on the upward movement, exhale on the downward
movement.
Attention:
Move your attention up the spine as the hands rise and move the
attention down the spine as the hands descend.
This article first appeared as one of John’s weekly Qigong blog
entries on the www.dragondoor.com home page. A new entry
appears every Monday morning. Visit our site to read all of
John’s blog entries and register to receive the blogs
automatically by email.
“QIGONG WARM-UP PROGRAM JUMP STARTS
YOUR DAY…REDUCES STRESS
…GIVES YOU RELAXED ENERGY
AND PAIN-FREE JOINTS”
I
magine: you buy a beautiful car—but you
never change the oil, never pump the tires,
never charge the battery, never fix the wiring,
never clean the interior, never change the
fluids, never change the air filter and turn the
motor over once in a blue moon. In no time,
your gorgeous vehicle has become a
dysfunctional piece of junk.
You’ve inherited a body that deserves and
needs an even greater level of maintenance,
care and respect. Yet how are you treating
your body on a daily basis?
• Are your joints supple and well-oiled—for
easy, flexible and pain-free movement?
• Does the blood pump through your veins
with an invigorating, plentiful supply of
fresh oxygen—for high performance and
long-lasting energy?
• Are your bioelectrical circuits at full
charge—so you can surge through your
day with steady power?
• Is your nervous system relaxed, yet
primed—to respond to any stress with an
easy confidence?
• Are you cleansing yourself of life-killing
toxins—so you feel refreshed and serene
all day long?
If not, then John Du Cane’s Qigong
Recharge provides you with a fast-start
solution—a daily program of qigong and joint
techniques to quickly release tension, enhance
mobility and improve energy. Qigong
Recharge is perfect as a stand-alone practice or
as an energizing warm-up before martial arts,
qigong or athletic workouts.
What You Get with John Du Cane’s Qigong Recharge
• Loosen tight muscles—for
smoother, cat-like movement
• Combat “computer-hunch” by
releasing your neck and
shoulders
• How to activate the lymph
system—for healthy, regular, selfcleansing
• How to give your vital organs an
internal “self-massage”
• Discover how to open your
energy floodgates
• How to use tapping to
enliven qi
• Achieve greater flexibility
through joint mobility exercises
• Improve your endurance
• Learn how to cultivate and
enhance your life energy
• Counter the energy-sapping
impact of the stress response
• Discover how the Wall Squat
can create a healing power
surge for your body
• Build greater leg strength
• Restore kidney function—to
• How to use spiralic movements
to increase energy flow
enhance your vitality and
mental acuity
• How to reduce the tension in
your hands and wrists
• Master the skill of controlling
• How to calm down at a
moment’s notice
• Discover how to induce
• Discover the little-known secret
of “qi-hydraulics”
energy with your attention
spiraling energy in your body
• How to slow down your breath
for more dynamic health
• How to create a rich, free
flowing stream of oxygenated
blood that cleanses and
nourishes every cell in your
body
• How to stay open and relaxed
when you move—a vital skill
for athletes and martial artists
alike
• How to generate coiling energy
• Understand and know how to
utilize the “gyroscope” principle
for central energy generation
• Develop strong healing energy
in your palms
• Discover the secret of “qichurning”—for greater energy
and well being
• Remove cramps and fatigue
after a hard day’s work
John Du Cane’s
Qigong Recharge
A Daily Practice to
Release, Relax and
Rejuvenate
(Includes Whole Body Recharge—
The Wall Squat, Endurance Activator,
Spiralic Qigong, Coiling Recharge
and other classics.)
Qigong Recharge manual
8.5 x 11 binder 64 pages
115 photographs
#B29 $29.95
Qigong Recharge DVD
#DV018 $34.95
Qigong Recharge Kit
(manual plus DVD)
#KDVB29 $59.95
65
CONFESSIONS
OF A RENEGADE
TRAINER
HOW A FORMER “BAD-HABIT
BOY”, BARE-KNUCKLE BOUNCER AND
PRO-WRESTLER WACKED HIS PAST
AND RE-ENGINEERED HIS LIFE —
WITH ESOTERIC QIGONG AND
RUSSIAN KETTLEBELLS
A REVEALING CHAT WITH RON MORRIS,
RKC, COMBAT APPLICATIONS SPECIALIST
Ron Morris: I used to be a musician, when I was a kid. I used to travel
the country from the age of 15 to 18. I was a drummer, and I picked up a
lot of bad habits. When I was about 21 or 22, I got off the road and I
looked like I was 92, from all the partying I did.
So I thought, “Well, weights…I’ll lift weights.” This was probably about
1980. I liked weights because nobody thought that you should lift them at
the time, if you can imagine. Doctors said don’t lift weights, and everybody
said, “You’ll turn to fat! You’ll turn thirty years old and it’s all going to go
to fat and you’ll be done.” So that, of course, attracted me immediately!
I got real heavily into power lifting. I put on a lot of size, a lot of
strength. I became one of the first guys to get into the 500-lb. bench press in
Minnesota, had a 740-lb. squat, and shrugged 1000 pounds. And back in
that time, those were pretty big numbers. It was a big deal.
I met a whole bunch of professional wrestlers, because I was bouncing to
make a living, and they sponsored me to go through professional wrestling
camp, the Road Warriors. Hog and Animal. Then I went through Brad
Rheingans’ camp. He was actually a real wrestler, an Olympic wrestler.
Somewhere along the line a couple of things happened. My dad died of
66
heart disease and stress. Looking back, this is all hindsight, but it was due
to stress-related anger and the like. So when anybody close to you dies,
that’s usually a pretty big wake-up call. I was 32 years old. I said, “That’s
it!” It was time to clean up my act and pursue this life of health. And get
away from the lifestyle and the environment that I had been in, because it
was a pretty heavy-duty environment.
D.D.: And being in the wrestling world didn’t take you away from that?
R.M: No. You have to remember that the professional wrestlers I was
meeting were all…and no specific names here, but everybody was into
partying, if you know what I mean. Most of the martial arts badass guys
showing me all of my stuff—also involved with that junk.
The partying became a big part of it. So I’m getting this fabulous
education, but I was in a fog. And you come to a point where you know
that it’s time to get on—pick a tack and go for it. I thought, “I want to be
healthy. I want to look good when I’m older. I want to wake up feeling that
there’s a reason to get out of bed in the morning.”
Here’s how it evolved. I started helping a couple of people, acting as a
personal trainer. I helped them and they changed. They felt better about
themselves and it was just like a lightening bolt. Boom! I get this, this is
what I do.
I have women in my clientele that are so overweight
and embarrassed, you can’t imagine. Six months
later they are wearing makeup and biking and they
are living their lives again. I can’t tell you how
wonderful that makes you feel. I mean, I feel like
I’ve got a real purpose.
And the next big level was meeting John Du Cane…
John is one of two people that have affected my life. One was a pretty
heavy-duty gangster about 20 years ago, and I got sucked into that world.
He was “the man.” And, unfortunately I learned all the best things from
him. [Laughter]
So swing the pendulum the other way and
boom! You get your priorities right. John Du
Cane shows up in my life. And I did this qigong
class at the Open University that I’ll never forget.
It was great! That was a pivotal day for me. This
guy here has changed my life! I mean, you can’t
say that about many people you meet.
John has got a manner. John’s lived everything
that he’s told me. I have no gifts except two. One
of them is I can tell who’s genuine and who’s
fake. And, you don’t run into very many genuine
people. And, the minute I shook his hand, I knew
that this guy was for real.
It means a lot. He changed my life! How do
you repay that? You repay it by showing up and
learning everything that this guy’s got to say.
Discount nothing, hear everything. In turn, that
woke me up to becoming a better trainer with
my crew.
Nobody knows how to breathe. Everybody
wants to do everything else. They want to run
the super computer, but they don’t want any guts
in it. So enter qigong, enter John, and then
kettlebells, suggested to me by John. And since he
has all my respect, I said, “Okay. Kettlebells.”
When you look at kettlebell training, it seems
like a bunch of guys trying to be tough. And I’ve
been down that road. More importantly though,
I was becoming bored. Weight lifting is boring.
Weight gyms are boring. More importantly, the
people who are in them suck. They are boring,
shallow, insecure people who are writhing with
misery and self-loathing and hate. That’s all a
bad vibe.
It’s become crystal clear in the last six months
to me what a good atmosphere is. At John’s class,
sometimes we have classes with the right
combination of people and it’s just a gas. You
don’t want to leave. I’m dog-tired, but I don’t
want to go, it just feels so good. You walk into a
gym and it’s like, “Yuck!” It’s thick with
stupidity. I have no patience for stupidity.
Dumbness is one thing. Stupidity is another.
Dumb is an accident, stupid is on purpose.
If I would have known about kettlebells
twenty years ago, I’d be running that show out
there. Because I believe in them that much! KBs
have changed my whole perspective on how I feel
physically. I’m a very physical guy. I’m in shape
and I can hammer stuff out. I can still pull fours
[400-pound dead lifts]. I only weigh 171 pounds.
In palm dead lifts, I use no belt, no wraps, no
nothing, benching 320 lbs.
But KBs are like, “Wow!” It makes you feel
internally different. Much like qigong, especially
Iron Shirt qigong, which is what we are studying
right now. There’s a density to kettlebell training
that manifests itself and makes you want to
pursue it more.
I know real and I know fake. This is real. The
philosophy is real. The concept is real. I proved it
on myself first. I train a lot of women ranging
from about 35 to about 65. And I introduced the
kettlebells to clients right after John introduced
them to me. Not teaching anything out of my
realm—just the swings. And I’ll tell you what,
every one of them can’t wait to come see me,
because they think this is just the coolest, most
effective thing that they’ve felt.
I’ve become a new trainer.
Since I met John and now here at
the RKC, I feel reborn, because I
was really looking for something
else. I’d run my course. People
were weighing me down.
I’m rejuvenated by this.
I am excited about it.
D.D.: How is qigong affecting your
movement? Will you talk about that for a
moment?
R.M: Yes. I was doing the classic thing that
everybody does in holding your breath up high
and tightening the body. Bad habits that have
created themselves over a period of time. When I
met John, I got right back to the basics again.
Just learning how to breathe and do calm, slow,
movements. Getting that, I guess it’s kind of a
spirituality. And I’m not talking about God or
anything. I’m talking about the spirit of goodness
in breathing, in calming down, and in what I had
found after not many sessions at all, because I
really got into it quick with him. I stayed away
from the heavy bag, because I wanted to dive
into his world.
One day, I walked by a heavy bag, and I did a
side kick, and whoosh: it floated. It was like,
“Wow!” It felt the way it should feel. And then
being the Einstein that I am, I put two and two
together and I wanted to drive even deeper into
this.
Qigong with John just opened up everything I
already knew or I thought I knew. I’m a calmer
person. I’m a more patient person. I’m a nicer
person. Because there is this expanse out there
that is phenomenal. He shows us a thing on
oscillations, where we breathe in through one
hand and out the other, and then you get this
energy going.
People hear that and they are like, “Oh,
brother! New age crap!” But the first time that it
happened to me, it was so malleable. It was so
physical. It was like somebody was just
touching my hand, and that was it, you know
you are over the edge. What is that saying? It’s
saying that there’s a vast universe out there that
we don’t know a damn thing about. Turn off
Oprah. Throw People Magazine away. Get
outside and start using your body and your
brain again.
If you’ve ever stared at dead people, that’s a
reality check everyone should get, because they
ain’t coming back. All their days are gone, their
chance to do anything is gone. People just don’t
understand that. You stare at a dead person,
and that’s it. The door is shut. And you truly
don’t know when it will happen. I’m not saying
be morbid about it, but have a sense of urgency
about your life. Be here! I could have said, “Oh,
yeah, I’ll go to the next RKC.” How much
further would I be behind?
I’m frustrated that I didn’t meet John and
Pavel sooner. I think, “Gee, where would I be?”
But that’s irrelevant. I’m here now.
Ron Morris, RKC COmbat Applications
Specialist runs a personal training studio in
Minneapolis, Minnesota, and incorporates KBs
and qigong into his clients’ workouts. This
conversation with Ron Morris took place at the
October 2004 RKC. Call (651) 329-0450 for more
information and visit www.usakettlebells.com
67
Svetlana
RUSSIAN NATIONAL JUNIOR TEAM SWIMMER AND FORMER DANCER
SVETLANA WRITTLE MOVES TO ENGLAND — AND DISCOVERS THE SHAPECHANGING POWER AND STRENGTH- GENERATING BENEFITS OF THE KETTLEBELL
Dragon Door: I used to be a musician, when I was a kid. I used to travel the country from the age of 15 to
18. I was a Dragon Door: Tell me how you got into athletics, and what your achievements have been.
Svetlana Writtle: It started when I was six years old, in Russia. I tried lots of different sports, but I
ended up swimming. I swam for about 16 years. From there I had about three years on the
National Junior Team.
I mastered the sport of swimming. I did Freestyle and Butterfly, my favorite
strokes. I eventually gave up swimming, and because my big passion was dancing, I
went into dancing. I did it for more than three years.
D.D.: Professionally?
S.W..: Sort of. It was a theatre, but it was more like pantomime mixed
with modern ballet. Later, I wanted to become an aerobic instructor and
teach gym exercises. After swimming, my posture wasn't
right; a lot of things weren't right.
D.D.: From swimming?
S.W.: Yes, from swimming. All swimmers are
very slouchy. When I learned dancing skills, I had a very
good teacher who helped me to straighten up. Later I began
teaching dance to children and I started to teach some aerobics at the same time. I got
qualified as an aerobic instructor in Russia. I also have two university degrees:
Electrical Engineering and Physical Education.
We did a session
yesterday and
you’re supposed
to be exhausted,
but for some
reason I felt like I
was flying.
By the age of 23 I left my country and went to Switzerland, to learn the language
and teach there. I spent about five years teaching aerobics, doing gym routines,
coaching and training swimmers. I did some personal training as well. I worked for a
Swiss-American family, and tried to learn some English.
Soon after that, I moved to London and within a year I completed the YMCA
Personal Trainer Award. It has eight different qualifications including nutrition, sports
conditioning, client appraisal and gym training level three. It was very interesting. I
did a core stability course as well.
I started to work as a personal trainer in London and I have been doing that for the
past 4 years. I was self-employed, but recently I found a job in one of the sport clubs
in London. I like to train different people, see how they progress, encourage and
motivate them. I enjoy building up appropriate programs for each individual.
I like to keep my knowledge up to date and get to know new things in the training
industry—it’s very important if you want to succeed. I’m getting good experience at
Holmes Place, where I now work, and some new knowledge of fitness training. They
do put you through some tests, so it’s good to refresh your memory from previous
experience.
68
Writtle
D.D.: It gives you a base.
S.W.: Yes, it does. Then about six months ago, I heard from a friend of mine
that such a thing as a Russian kettlebell exists and you can use it as a part of
your fitness training. Being Russian myself and a fitness-addicted person, I was
very interested, of course.
D.D.: So it was through a friend that you learned about kettlebells?
S.W.: Yes. This person lived in America for a while and trained with a
kettlebell instructor. He was very happy about his achievements, saying that
his body shape had changed a lot. He came back with remarkable faith, and
his general state of health has improved greatly. This was great and I became
very interested. I went back home and searched on the web to find a Russian
kettlebell site. I emailed Dragon Door first and Dennis Armstrong replied back
to me.
D.D.: How do kettlebells compare to the other kinds of strength training
and conditioning you’ve done? What is special about them?
S.W.: Well first of all, they’re different. Secondly, it doesn't take much space
to keep KBs. Thirdly, it’s more fun to work out with the kettlebells than with
weights (as you do get bored sometimes), and you see greater results.
Dennis [Armstrong] said that you have English RKC instructors. I
found their addresses on the Dragon Door website. I found Jonathan
Lewis, who was closest to me. I called him and asked to meet him, and
we had a talk and he showed me a few things with the kettlebells. I
loved it. I think that a big future lies in them, and lots of people would
be interested to train with kettlebells.
My body shape changed, endurance increased, I gained muscle mass
and I like the way I look now. So I am very happy about it. Kettlebells
give you an enormous amount of energy. I don't feel tired after training,
I feel different. We did a session yesterday and you’re supposed to be
exhausted, but for some reason I felt like I was flying.
D.D.: Excellent! So what are you hoping to do with this in England?
My body shape
changed, endurance
increased, I gained
muscle mass and I
like the way I look
now. Kettlebells give
you an enormous
amount of energy.
S.W.: Hopefully this will help me to develop as a kettlebell instructor
in London. And I definitely want to concentrate on kettlebell training. I
think that I can be a role model for Russian kettlebells as I’m Russian
myself. Why not?
D.D.: As a woman, do you see kettlebellss having anything to offer
specifically to females?
S.W.: Oh, yeah! Definitely! I think the problem for women normally
lies below their stomachs. Stomach, legs and bottom. Exercises with
kettlebells cover all these three parts and by doing these exercises
myself, I know how quick you can get the results.
D.D.: So you get more defined glutes…
S.W.: Yes, yes, and then your stomach will go. You don’t have to do
special exercises, like crunches, to wear it away. I think that perhaps
now I’m stronger than I have ever been. That’s a fantastic thing.
D.D.: Great! What’s your experience been here at the RKC
certification?
S.W.: I was looking forward to it when I was in England. I had such
a wonderful feeling that it was going to be great! I am so glad that I
flew nine hours to be here. I am happy! [Laughter]
Svetlana Writtle, RKC lives in London, England. To arrange to train
kettlebells with Svetlana contact her at [email protected]
69
“Injuries Flee the Scene of the Crime—
When Attacked by Pavel’s Fast-Response,
Rescue-Your-Own-Body Super Joints System
“For 25 years, I have been totally unable to do any kind of chest
press because of an impingement in my left shoulder, which
always led to severe pain the day after doing any kind of
pressing.
3 weeks of daily practicing of all the shoulder joint mobility drills
in Super Joints (along with careful observation of 'healthy
shoulder' pressing techniques learned on this forum) ... and I was
able to bench 5X5 55 lb dumbbells last week totally pain free!
Pain free after 25 years is truly great stuff.”—TOOSTEEP,
dragondoor.com forum
“When I started at my job a couple of months ago, I had been
talking to one of the cooks one night and told her about mobility
training. I explained the details of it and, after teaching her how
to squat properly, didn't mention it again.
But just recently I found out that she's been keeping up with her
mobility training and it's worked wonders. She's had such bad
knees that she's had to wear knee braces for twenty years and she
hasn't had to wear them due to her improved joint health. There
are similar stories coming from the servers with bad backs after
I taught them about decompression hangs with three plane
movements.”—JOSEF, dragondoor.com forum
“About 4 years ago at the insistence of our Head Performance
Training Coach John Taylor, we changed our warm up to a stand
up dynamic routine. Coach Taylor found numerous research
articles showing an 8 to 22% decrease in power, with no
reduction in injuries using static stretching. Some studies stated
that the power deficit can last up to 90 minutes.
When I first purchased the book Super Joints 2 years ago, I
noticed that the routine is very similar to the one that we use at
New Mexico State University, our “Head to Toe” routine takes
roughly 8 minutes to complete and all the sports that we work
with use it. I keep track of our injuries and in the 4 years that we
have used the “Head to Toe” routine our athletes have not
encountered a higher rate of injuries than during my first 2 years
at NMSU when we used a different one.”—TONY MCCLURE,
Assistant Performance Training Coach, New Mexico State
University
“Three days after I initially fractured my elbow I started doing
Super Joints and within two weeks I had full mobility back in my
70
right arm. I was supposed to attend
Occupational Therapy, but when I
got there they were so shocked and
amazed at my progress that they
sent me home. I guess they’ve never
seen someone regain their mobility
so fast.”—TONYA EHLEBRACHT,
US Army
“Super Joints is excellent. It is also
saving me a good deal of money.
I’ve had to lay off of heavy
squatting and deadlifting because
of a back injury. My active release
therapist/chiro is amazed at how quickly
I am making progress—my alignment
doesn’t return to crap after an
adjustment. I credit the progress mainly to Super Joints.” From:
CHRIS M., 2003-05-18
“I am 58 and need to keep my joints oiled. I have had very good
results with Super Joints My knees and elbows don’t ache
anymore.” From: SEEAHILL, 2002-11-07
“I already feel “younger.” I’m also noticing an ability to better
withstand rolling in Jiu Jitsu class—I don’t have to tap quite as
often, even in bad positions. Super Joints is a fantastic, fantastic
book. I think that everyone should do Super Joints.” From:
DAN MCVICKER, RKC, 2003-05-18
“As the owner of a sixty-four year old body and as the
practitioner of a sedentary job, I have lost some range of motion.
The movements in this book have helped me in several ways: 1)
Improved the range of rotation of my head. 2) Improved the
movement and reduced the pain in the right shoulder injured
several years ago. 3) Helped alleviate tension in the neck and
traps where I tend to carry stress. 4) Improved my posture
helping me look less like a wizened old man.”
—COMRADE FLOYD, Amazon.com
“Super Joints = Super ROM. Get the book and you’ll realize
what you’ve been missing by just stretching. It’s more about
maintaining the youthful fluidity of the joints which is lost
through age and or abuse.” From: LARRY DIBBLE, 2002-05-09
“The Do-It-Now, Fast-Start,
Get-Up-and-Go, Jump-into-Action
Bible for
HIGH PERFORMANCE
and LONGER LIFE”
You have a choice in life. You can sputter
and stumble and creak your way along in a
process of painful, slow decline—or you
can take charge of your health and become
a human dynamo.
And there is no better way to insure a
long, pain-free life than performing the
right daily combination of joint mobility
and strength-flexibility exercises.
In Super Joints, Russian fitness expert
Pavel Tsatsouline shows you exactly how to quickly achieve and
maintain peak joint health—and then use it to improve every
aspect of your physical performance.
Only the foolish would deliberately ignore the life-saving and lifeenhancing advice Pavel offers in Super Joints. Why would anyone
willingly subject themselves to a life of increasing pain, degeneration
and decrepitude? But for an athlete, a dancer, a martial artist or any
serious performer, Super Joints could spell the difference between
greatness and mediocrity.
Discover:
• The twenty-eight most valuable drills for youthful joints
and a stronger stretch
• How to save your joints and prevent or reduce arthritis
• The one-stop care-shop for your inner Tin Man—how
to give your nervous system a tune up, your joints a
lube-job and your energy a recharge
• What it takes to go from cruise control to full throttle:
The One Thousand Moves Morning Recharge—
Amosov’s “bigger bang” calisthenics complex for
achieving heaven-on earth in 25 minutes
• How to make your body feel better than you can
remember—active flexibility fosporting prowess and
fewer injuries
• The amazing Pink Panther technique that may add a
couple of feet to your stretch the first time you do it
Super Joints
Russian Longevity Secrets
for Pain-Free Movement,
Maximum Mobility &
Flexible Strength
Over 100 photos and illustrations
#B16 $34.95
COMPANION
VIDEO AND DVD
give you dynamic detail on how to
exactly master every technique in
Pavel’s Super Joints book
Super Joints
Video and DVD
Running Time 33 minutes
Video #V108 $24.95
DVD #DV003 $24.95
71
What is Joint Mobility Training
Going to Do For Me?
BY NATHANAEL MORRISON, SENIOR RKC
J
oint mobility training is a fairly new concept to North Americans.
Most people mistakenly equate it with stretching and flexibility.
While JM training indeed does improve one’s range of motion, it is only
a part of the story. Simply put, joint mobility training is the active pursuit
of joint health through movement.
It is generally accepted that as we age, the
cartilage in our joints degenerates, as does
our ability to move them in a full range of
motion with ease. In our society arthritis
and joint degeneration are simply accepted
as the price we pay for aging. Of course
many doctors know this is not necessarily
the case, but nonetheless most people are
in the dark on this matter.
Age is not the enemy here. We are!
As we age, we tend to slow down for a
variety of reasons. In today’s world, with
technology being what it is, we as a society
are becoming more sedentary. Interestingly
enough, we are seeing joint related
problems in much younger people these
days. Normally the treatment of choice is painkillers and patients are told
to take it easy for a while.
The problem is, they get worse from inactivity! Minerals get deposited
on the joint surfaces, much like rust on an old hinge.
Anatomically and physiologically here is what’s going on:
The joints that allow movement are lined with cartilage. This waxy
looking substance protects the joints and allows for shock absorption
during activity. But unlike all other cellular structures in the body, its
blood supply is highly limited. The capillaries in cartilage only enter the
very edge of any cartilaginous mass. This means that blood does not
deliver oxygen and nutrients to the rest of the tissue! Instead, the body
secretes a fluid called synovial fluid, which carries oxygen and nutrients
to the cartilage and lubricates the joint.
As we get older though, the joint become a dumping ground for all sorts
of toxins and excess material. This can lead to degenerative joint disease
processes and joint infections.
Lack of movement and poor nutrition accelerate this dumping ground
72
effect. (One must not
be ignorant of what is
going on nutritionally
in regards to joint
health. Make sure to
research this subject
thoroughly.)
Many people think that supplementing with glucosamine, chondriotin,
and MSM is all they have to do to have healthy joints. But this is not
enough. These compounds can indeed help in certain cases but they also
require movement to stimulate the healing process. If you are in a special
operations unit or you are an athlete that really takes a pounding, these
supplements will certainly help your cartilage remain healthy and prevent
erosion. But without movement you may as well take nothing!
Movement causes a pumping action in the tissues promoting and
speeding circulation. This naturally circulates both oxygen and essential
nutrients to the tissues, reverses degeneration and actually assists in the
regrowth of cartilage if the right nutrients are in the diet.
The joint surfaces are ground smooth again over the course of several
months, aided by the release of synovial fluid. This synovial fluid is
produced and released into the joint’s potential space in proportion with
the amount of movement, hydration, and mineral balance of the blood
and tissues.
In Russia, these benefits are achieved by moving the synovial joints
through their full range of motion daily for a minimum number of
repetitions for the person’s age and sometimes exceeding 200 repetitions
for joints that have sustained injury to the cartilage surfaces. This method
ensures a daily supply of nutrients to prevent any further degeneration.
When accompanied by a diet high in saturated fats and soup stocks made
from whole bones with connective tissue, recovery time is very short. In
many native diets, the natural elements for rebuilding are plentiful and
the bioavailability of the nutrients is maximized.
It is movement alone that stimulates the release of synovial fluid and it is
movement that keeps the cartilage surfaces free of contaminants.
Remember the waste that leaks into the joint? Think of it as rust on a
hinge. If every day, you open a door all the way, rust will not have the
opportunity to build up on the movement surfaces of the hinge. If you
have a rusted hinge, you can keep moving it back and forth and soon
enough it will work just fine again, especially with a little WD-40.
Your joints are no different! They are exactly like the hinges on an old
barn door, exposed to the elements day and night. Comrades, do not go
quietly into the night! Almost everyone can
regain their full range of motion and restore
their joint health, no matter how old you are. Of
course, some people will have permanent
damage and will have to work around that. But
most will be able to regain the mobility they had
as teenagers. I have seen 70 year-old men move
like cats with amazing grace and speed. Most
people will see immediate results from just a
short daily routine of moving all the joints
through their full range of motion.
Relieve Chronic Pain with Joint
Mobility
Movement of the joints is highly effective at
breaking the chronic pain cycle characterized by
the use of pain medications in people with
arthritis and related disorders.
Energize with JM Exercises
Joint health is not the only benefit of JM
training. The entire nervous system is stimulated
as the body moves through various drills. The
most profound effect is a caffeine-like
awakening of the body, which is why many
Russians refer to a joint mobility routine as their
‘morning recharge’. Many of us wake in the
morning feeling like a truck hit us. Ignoring the
root causes of this, doing a joint mobility
routine for 10-20 minutes will leave you
energized and chomping at the bit. Say goodbye
to your morning cup of coffee!
I can tell you, it does not have to be morning to
get these benefits though. If you need to stay
awake during the late hours of the night, joint
mobility will help you stay alert.
No More Warm-Ups!
When joint mobility drills are performed
consistently, the muscles and nerves maintain a
high state of readiness making it possible to go
from a deep sleep to running and fighting
instantly. This is of obvious benefit to any
military or law enforcement member.
Fortunately for us, the body adapts to and
remembers everything for a little while. Perhaps
you miss a day or two. No problem! Your
nervous system will still energize and wake up in
anticipation of activity. This phenomenon also
keeps the body at a higher state of readiness
through the sleeping hours or when you are still
for long periods. This is especially useful to
soldiers who do not have the luxury of standing
up on the battlefield to do a series of drills. Joint
mobility will keep his system primed and ready
if he suddenly needs to fight or bug out during
times of rest.
Improve Your Flexibility
Increased flexibility is an added side benefit of
joint mobility training.
Flexibility is directly linked to the mind’s
perception of safe movement.
If moving a joint through the full range of
motion causes pain, the body will automatically
try to restrict that movement. But as your body
reverses the damage done, the perception
changes and you will experience greater
flexibility. How convenient!
‘acting up’, simply do one of the drills that
targets it. For operators, you can never do
enough Squats and Cossack stretches through
out the day.
If you find yourself on a long flight, there is
ample space on the airplane to do some joint
mobility drills. The stewardess will understand
and you will feel better for it. I try to get up every
hour and do something during the flight. You
will thank me the next time you find yourself on
an 18-hour flight to the Middle East.
Comrades, do not go quietly into the night!
Fight back and win with joint mobility!
The Drills
There are many drills you can use in your joint
mobility routine. Your two best sources are the
book and video Super Joints by Pavel
Tsatsouline. They are required reading and
viewing! These resources will give you the tools
you need to build a dynamite routine to
maintain healthy joints.
Rehab with JM
As Strength Medicine goes, there is perhaps no
better system of rehabilitation for any joint
injury or preventative medicine for the joints
and muscles. We have discussed why JM is great
for prevention. In the arena of rehabilitation,
JM drills are excellent for everything from
cartilage tears to chronic degeneration,
inflammation, and general stiffness.
Of course following such conditions you have to
start slow and small but gradually the range of
motion will return. My own mother is a good
example. Several years ago she tore her medial
meniscus and refused to see a doctor.
Northeastern Vermonters are stubborn like that.
Instead she simply continued on with life and
tested her range of motion all day every day
while performing daily activities. In the end, two
years later, she had full range of motion and full
function back. No supplements, no doctors, and
a classic MM tear.
Even if you get cut on, JM is your most
powerful rehabilitation tool for joint related
ailments.
My mother’s example
notwithstanding, if you intend to use JM for
rehab, do it under your doctor’s supervision.
Feel Young with Joint Mobility
If during the day you feel a particular joint
SSgt. Nate Morrison, Sr. RKC is a member of
the U.S. Air Force’s elite rescue and recovery
unit known as Pararescue. He has
participated in every contingency operation
in the last decade, including operation
Enduring Freedom, and spearheaded the
invasion of Iraq.
SSgt. Morrison is a nationally certified
Paramedic and a graduate of the US Army’s
Special Forces Medical Sergeants Course. He
specializes in trauma medicine and
emergency field surgery as well as long-term
health care and preventative medicine in the
military environment. Nate helps special
operations units to quickly rehabilitate
musculo-skeletal and orthopedic injuries,
usually recovering a full range of motion and
full strength in three weeks or less, even
when conventional physical therapy has
failed. He also consults M.D.s and P.T.s.
Subscribe to Morrison’s online Military
Fitness Magazine at www.milfitmag.com.
73
NEW FROM PAVEL!
See Page 19 for an exclusive excerpt!
“Beyond Bodybuilding is a treasure chest
of strength training secrets.”
—Larry Scott, first Mr. Olympia
“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
"I thoroughly enjoyed Beyond Bodybuilding. Every few pages, at least,
your book reveals another clever kick-ass, air tight, super-intense training
modality that I hadn’t even considered in my own investigative research as a
muscle writer. Talk about thinking many moves ahead of us other writers,
training modality wise! Beyond Bodybuilding builds the physique page by
page."—DENNIS B. WEIS, Author of Mass!, Raw Muscle! and Anabolic
Muscle Mass, MuscleMag Int'l Columnist
“Thanks for you recent contribution to the empire of muscle and might.
Very interesting and valuable.”—DAVE DRAPER, Author Brother Iron,
Sister Steel, former Mr. America, Mr. Universe and Mr. World
If you are serious about physical renovation and want a new approach to
progressive resistance training, then purchase Beyond Bodybuilding.”—
MARTY GALLAGHER, former washingtonpost.com columnist, five-time
world master powerlifting champion, USA co-coach, 1991 world powerlifting
team champions
Beyond
Bodybuilding
Muscle and Strength
Training Secrets for
The Renaissance Man
By Pavel
8.5 x 11 Paperback
365 pages • 255 Photographs
38 workout charts
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74
"When I first received Beyond Bodybuilding, I blocked out an entire day so
I'd have enough time and undivided attention to savor its contents... If you
think you've already seen everything Pavel has to offer, this book will prove
you wrong. Don't make me come over there — get over to dragondoor.com
and get your copy today!"—CHARLES STALEY, creator of the Escalating
Density Training (EDT) system.
“Beyond Bodybuilding covers just about any physical topic you could think
of. It’s one of those books that will speed you toward your goals by giving
you the knowledge to remove training obstacles that it would take you forever
to learn how to do on your own. This is a book I wish I would’ve had when
I started training. Pavel is one of those few people who can really deal in the
science-meets-real world training area. I would jump on it if I were you. You
really need this book.”—BUD JEFFRIES, Author of How to Squat 900lbs.
“I wholeheartedly recommend Beyond Bodybuilding: I view it as a
summation of the accumulated knowledge Pavel Tsatsouline has gathered to
this point in his career. Every body part is covered and a blueprint provided
for how to build and strengthen every conceivable muscular target. The detail
and description is tremendous. The mix between text and photos is spot on;
the clarity of the exercise description leaves nothing to the imagination.
“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.T.
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
“I received my copy of Beyond Bodybuilding a few days ago
and have not been able to put it down. I am simply overwhelmed
with the amount of great information in this book. This is not
coming from some novice trainee either. I have been strength
training for thirteen years and I have read a ton of books on
training. Some of my favorites include: Dinosaur Training by
Brooks Kubick, Brawn by Stuart McRobert, The Poliquin
Principles, Super Squats, by Randall Strossen and a ton of others.
Without any reservation, I state emphatically that Beyond
Bodybuilding is the best book that I have ever read on training.
Not just bodybuilding, but any form of strength training. Why?
No other book contains such a dense combination of training
regimens, exercises, training theory, and performance tips.”—
MIKE MAHLER, author of The Kettlebell Solution for Size and
Strength
Discover New Keys to Superior
Athletic Achievement
I
n his strength books Pavel emphasizes the importance of learning to
maximally tense the muscles. Because tension IS strength. But strength/ tension
is only half of the total performance package. The other half is relaxation. The
body of a karate expert will freeze in total tension at the moment of impact, but
will remain totally loose before and after.
Mastery of relaxation is the hallmark of an elite athlete. Soviet scientists
discovered that the higher the athlete’s level, the quicker he can relax his
muscles. The Soviets observed an 800% difference between novices and
Olympians. Their conclusion: total control of tension = elite performance.
If you can master your muscular tension, a new dimension of athletic
excellence opens to you. New achievements. New heights of performance. Some
genetically-endowed superstars seem to possess this ability from birth. But
according to former Soviet Special Forces trainer, Pavel, a SKILL–SET is
available that can transform anyone’s current physical limitations.
Now, for the first time, Pavel reveals these little known Soviet performance
secrets, so you too can become the master of your body — not its victim. From
years of research and experience, Pavel has selected these Fast & Loose
techniques as the best-of-the-best for practical and quick results.
Regular practice of these skills can help remove the false brakes within your
body and open you up to a new freedom of movement and vitality. Enjoy the
pride and pleasure of being on top of your game, day in, day out when you’re
Fast & Loose!
“What I really like about Fast & Loose is that it incorporates a lot of dynamic
stretching into the routines, which was missing from Relax into Stretch… The
relaxation techniques are very good and were unique to me… it's definitely worth
owning, and combined with Super Joints and Relax into Stretch makes a great
flexibility program. Definitely going to use the relaxation drills during and after
kettlebell training.” —Jon Frost, dragondoor.com strength forum
• Recover sooner after hard
training
• Kick higher and faster
• Hit harder
• Minimize muscle pulls
• Stay loose to go the distance
• Improve your technique in
any sport
• Enhance your physical
efficiency
• Remove your hidden brakes
— to run faster and further
• Learn Russian commando
“instant readiness” drills
• Discover a unique breathing
technique — for “superrelaxation”
Fast & Loose
Secrets of the Russian
Champions: Dynamic
Relaxation Techniques
for Elite Performance
with Pavel
#DV021
$29.95
“Fast & Loose is another amazing tool
from Pavel… Everyone knows that once
you really start pushing the envelope on
your current abilities, you need those
subtle yet all-important tools to move
from average to elite performance. They
can seem insignificant to the untrained
observer, but are better than gold to
those who have the faculties to
incorporate them. Pavel delivers as
always.”—Mark Hanington,
Huntington Beach, CA.
75
“If you are seriously interested in improving your strength, here’s
compelling evidence that Pavel’s Russian Kettlebell Certification
is the best strength training workshop available in the world,
whatever your background…”
Bud Jeffries, Author, Lakeland, FL
Athletic Achievements, training background
or specialty:
Competitive Powerlifter, Strongman, Full Contact
Fighter, Highland games competitor & kettlebell lifter.
State, regional, national and world records in
Powerlifting. Martial arts discipline, shootfighting,
jujitsu & tae kwon do. Titles in powerlifting,
strongman, highland games and kettlebells
“An intense learning period for exercise practice that you
can’t get anywhere else with people you probably couldn’t
find together in one group if you searched a lifetime.
Excellent and thorough knowledge by all instructors,
especially Pavel. Scope is probably the broadest I have ever
dealt with. Practical use is excellent.”
Mario Civalleri, Fitness Consultant,
Cantu, Italy
or specialty:
Former National Level bodybuilder, 1999 Powerlifting
World Champ, Former Paratrooper.
“A really complete and well structured course: Theory,
practice, review, marketing. Nothing is left! Top quality of
information. Full control from instructors (never had it
before). Time to go deep in each argument. Extra time to
refine skills. Professional teachers & champions: The best
source of information.”
Pat Cuntrera, Teacher/Trainer, West
Paterson, NJ
or specialty:
NSCA – CPT, Bronze medal/world record Goodwill
Games 1994.
“Deeper scope and range of material than anything I have
attended before.”
Thomas Phillips, Special Education
Teacher/ Owner personal training
studio, Tinton Falls, NJ
or specialty:
2002 Body-for-Life Grand master Champion. Certified
personal trainer, sport specific trainer, certified
stretching coach. Motivational speaker for EAS
transformation camps. Owner of personal training
studio, featured in Muscle Media, 4 times. Outside
magazine, various local TV networks, various
newspapers. Former basketball, baseball, cross country,
boxing and various other sports competitively.
“Since I am a gym owner, I have been to a lot of different
workshops: this one is by far the best. The quality of
instruction and level of attention is second to none. This is
the highest quality of instruction I have ever had, and I have
been to some excellent workshops. Pavel and the Senior
Announcing:
RKC instructors are top notch. There is tremendous depth
and it is extremely practical for anyone in athletics or just
looking to get in shape. This workshop accomplished
everything and more that I was hoping for.”
Bruce Kelly, Personal
Trainer/Strength & Conditioning
Coach, Swarthmore, PA
or specialty:
Trained athletes & clients for over 14 yrs. Train
primarily HS and college athletes. Have CSCS, NSCACPT, USAW Sports performance coach & USATF level
II sprints/hurdles coach. Will have MS in exercise
science in Dec 2004. Have coached and taught squash
for last 4 yrs. Masters All-American Indoors – 60-meter
dash. Play senior men’s baseball.
“The instructors were as better than any other clinic I’ve
been to and that is a lengthy list. I enjoyed the combination
of no-nonsense approach with humor and camaraderie. In
their various disciplines or exercises the instructors were at
the top of the pyramid. They have a way of distilling
complex concepts to their simple essence. Great course, ton
of info, great instructors, great community of folks from all
over the world (literally).
Kirsten Cummings, Personal Trainer,
San Diego, CA
or specialty:
High school & College All American 1st team in
Basketball. Professional Basketball player 14 years.
2003 2nd in US Women’s National Championships in
Sailing Masters degree in bio Mechanics
“RKC training has taken away my frustration with the
traditional method of strength training, and has given me a
direction of where to go. RKC has given me science, logic,
invention, and creativity in strength training. Pavel’s ability
to guide a question in order to get an answer is amazing.
There is no text book to memorize. Instead, he uses the
power of thinking to materialize into understanding and
productivity.
As a life long athlete, it was extremely hard to retire from
professional basketball of 14years because I felt I lost my
identity as an athlete. Kettlebells has brought back the
athlete in me. Moreover, it has allowed me to go further
than where I was. Today, at 41 years old, I’m strong and
more flexible then I was at the height of my successful
basketball career.”
Luc Readinger, Physician,
Minneapolis, MN
or specialty:
Martial Arts
“The RKC was incredible. I learned a ton and it had taken
my own personal strength and conditioning training to the
next level. An awesome fund of knowledge & insight. They
The Power to the People! Team
The Raw Deadlift is What We Do
AAU Nationals, October 15-16, 2005, Richmond VA
Party members are having a grand time
deadlifting in their garages and ‘courage
corners’. Time to step up to the plate
and compete! Enter the Power to the
People! Team. Mutants and regular hard
comrades alike are welcome to join.
The minimum requirements:
Men under 198 pounds – a 2.5 bodyweight DL
Men over 198 pounds – a 500 pound DL
Women – a 1.5 bodyweight DL
Qualify for the team by making the above lifts in any
PL meet sanctioned by any federation before October.
Then e-mail the team captain Brett Jones at
[email protected].
are doing to kettlebells/strength and conditioning.
George Washington Carver did with the peanut.”
What
Ryan Lee, Fitness Entrepreneur
or specialty:
10 years as a trainer and coach (sports med and HS
strength coach) Track and Field sprinter – state
champion in college. Specialize in online training and
consulting.
“Informative and overall a great experience. I think every
trainer and coach should be required to take this course!
Quality of instruction was top-notch. Sr. Instructors were
always available and patient. By far the most challenging and
in depth training course I have taken, (and I have taken a lot
or courses.)”
Zar Horton, Firefighter/Paramedic
Special Ops Training Coord.
Albuquerque, NM
or specialty:
Personal Trainer 10yrs. Competitive soccer (17yrs),
track (10yrs), Youth girls soccer coach. DOE certified
instructor of intermediate force and ground control for
law enforcement. Co-developer of Albuquerque Fire
Dept Health/Wellness Program
“These 3 days were packed full of essential information on
technique, principles, and other components. It was
presented in a sequence and method that yielded
proficiency in a short period of time. From the beginning,
each principle stacked on to the next. I feel I walk away
from this with complete confidence I can train people
immediately to a high degree of proficiency. It is amazing
the level of knowledge that was present on these grounds
this weekend!! But more impressively was the ability of the
staff to dissect and present that knowledge in an
immediately understandable and useable way.”
Terrence Thomas, Health, Sports
Conditioning, Rehab Consultant,
Miami. FL
or specialty:
I have been an athlete all my life. From a nationally
ranked sprinter as a youth to HS wrestling and football,
to martial arts.
“It was the best decision that I have made in many years in
regards to advancing my personal fitness levels and career.
The course was far beyond what I expected. All of the
instructors are top shelf and exude what kettlebell and hard
style strength training is all about. To use one word:
Outstanding! I’m a strength coach and have studied with
some brilliant people and the knowledge of the RKC
Instructors are just as or even more knowledgeable as they
are. I learned from each and every instructor. The
information is practical, universal, and extremely effective.
It has been life changing as far as I’m concerned.”
AAU Single Lift Raw Deadlift
American Records (lbs.)
Mens
Weight Class Record
114
340
123
407
132
495
148
165
540
650
181
198
660
220
660
242
705
275
838
319
700
733
SHW
Rewrite the
record tables!
Womens
Weight Class Record
248
97
105
198
114
300
123
319
132
259
148
325
363
165
181
369
341
198
198+
391
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New Products:
Get in the Best
Shape of Your Life—
A Complete Guide to
Kettlebell Exercises and
Kettlebell Training
by Lisa Shaffer,RKC
Pages 22-23
Interviews:
SAMANTHA YOUNG:
How a
Seventeen-Year
Old Olympic
Hopeful is Using
Kettlebells To
Pursue Her
Dream of a Gold
Medal
Pages 20-21
RON MORRIS:
Confessions
of a
Renegade
Trainer
Pages 66-67
Two New
Kettlebell Sizes—
RUBBER CASED
6kg and 48kg!
Page 17
CLASSIC STYLE
P.O. Box 1097
West Chester, OH 45071
SVETLANA WRITTLE:
Russian Trainer
Discovers the
Shape-Shifting
Power of
Kettlebells—in
England
Pages 68-69
Articles:
PAVEL:
Solutions for a Tight Back
Pages 19
DR. AL SEARS:
How to Build a Stronger Heart
Page 4
ORI HOFMEKLER:
How to Maximize Muscle Growth with
Recovery Meals
Pages 38-39
JOHN DU CANE:
Qigong as an Antidote to Download
Downtime Angst
Pages 64
NATE MORRISON,
Senior RKC:
What is Joint Mobility Training Going
to Do for Me?
Pages 72-73
DR. WENDY SCHAUER:
Kettlebells and Chiropractic
Pages 35-36
BRAD NELSON, RKC:
Kettlebells Are THE Answer!
Pages 12-14
PHILLIP SMITH:
From Zero to Hero, A Prize-Winning
Kettlebell Desissification Story
Pages 24-25
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Power to the People!

Transcription

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