![]() Billing himself as the “Evil Russian”, this mysterious “ex-Soviet Special Forces physical training instructor” offered a giddy set of powerful new “Iron Curtain Secrets” for rapid strength gains, dramatic stretches and iron abs. For $25.00 per three-hour class, a young émigré, Pavel Tsatsouline, was promising to challenge many of our Western World’s most cherished fitness beliefs-and replace them with a rack of more practical, more scientific and flat-out more effective training protocols. My eye was caught by a series of brash ads in the local seminar-company’s catalog. Other Hardstyle Drills Short-Term Muscle Memory and the Complex MethodĮverything Old Is New Again Mining Your Journal The AIT Formula On Winning and Losing The Rules Specific Training for Characteristics of Movement Heavy Lifting-Acquitted.Ĭhapter 5 Armor Building, or the “Elephant in the Room”įat Loss Hypertrophy Element 1: The Basic Strength Program Element 2: The High-Rep Back Squat Element 3: The Complexes Nutrition and Other Factors QI: Lots of Qualities at a Low Level of Relative Max QII: Lots of Qualities at a High Level of Relative Max QIII: Few Qualities at a Low or Moderate Level of Relative Max QIV: Few (or One) Qualities at the Highest Level of Relative Max Kettlebell Exercises and Programs (and a Few Other Things) in Quadrants Barbell Moves (and a Few Other Things) in QuadrantsĬhapter 2 Where Are You? How Do You Measure Up? Clue Number 1 Clue Number 2 Clue Number 3Ĭhapter 3 The Magic of Easy Strength and Realistic Reps Ten Rules of Thumb for Easy Strength Training How Even Easier Strength Training Differs from Easy Strength Principle 1: The Whole-Body Movements and the “Rule of 10” Principle 2: Grinding Lifts and “Three Ladders and Three Rungs” Principle 3: The Explosive Lifts and the “Fast 10 and 20”Ĭhapter 4 Plyometrics-Demystified. ![]() ![]() Preface: Not the ROLE of the Strength Coach but the IMPACT!Ĭhapter 1 The Continuums and the Quadrants The authors would like to thank the following individuals for their suggestions about this manuscript: Boris Bachman Thomas Fahey Steve Freides Marty Gallagher Rob Lawrence Jeremy Layport Chip Morton Jeff O’Connor Jack Reape Mark Reifkind Barry Ross SOC (SEAL Operator, Chief) John Faas KIA 2011, Afghanistan The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them.ĭedicated to the memory of John Faas, Christian, warrior, American. Email: DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material.Printed in China Book design, and cover by Derek Brigham Website http// This edition first published in October, 2011 No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews. Published in the United States by: Dragon Door Publications, Inc P.O. A Dragon Door Publications, Inc production All rights under International and Pan-American Copyright conventions. Copyright © 2011 Daniel John and Power by Pavel, Inc.
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