Description

Pavel Tsatsouline – Kettlebell StrongFirst

The Russian kettlebell is the answer to all your strength and conditioning questions—when wielded skillfully and with expert programming by #1 authority Pavel Tsatsouline!-PRODUCT INCLUDES VIDEO & E-BOOK

• The Swing—for “hips and grips”
• The Get-Up—“No-one could hold me down” plus bullet-proof shoulders
• The Clean-and-Jerk—for ruthless endurance
• Russian AGT programming—the gold medal alternative to mindless “smokers”

VOLUME 1

• INTRODUCTION
• A 50,000′ VIEW OF STRENGTH AND CONDITIONING:GPP VS. SSP;SPPI AND SPP2
• WHY KETTLEBELLS
• PART I: BEGINNER TO INTERMEDIATE
• BREATH MASTERY
• POWER BREATHING
• “BREATHING BEHIND THE SHIELD”
• FRACTIONAL BREATHING FOR SWINGS AND EMERGENCY RECOVERY
• “DARTH VADER BREATHING”
• TALK TEST
• ALWAYS LOADED: KETTLEBELL TRAINING SAFETY
• GOBLET SQUAT
• DEADLIFT
• STRONGFIRST BRIDGE
• HIP HINGE
• SHORT STOP DRILL
• “FAST & LOOSE”

VOLUME 2

• TOWEL SWING
• TWO-ARM SWING
• ONE-ARM SWING
• HAND-TO-HAND
• GET-UP
• GET-UP WITH SHOULDER ROTATIONS
• GET-UP WITH PRESSES
• BASIC TRAINING PRINCIPLES AND KEY POINTS
• STRENGTH IS THE MASTER QUALITY
• STRENGTH, ENDURANCE, AND OTHER PHYSICAL QUALITIES ARE SKILLS
• LIFT HEAVY, NOT HARD
• AEROBIC ENDURANCE IS SUPERIOR TO ACID TOLERANCE. ENTER “STRENGTH AEROBICS”
• UNDERSTAND THE DIFFERENCE BETWEEN TRAINING AND PEAKING
• VARIETY IS OVERRATED

VOLUME 3

• PROGRAMMING: FROM BEGINNER TO ADVANCE
• WHAT IF I AM NOT A GRAPPLER?
• SINGLE CLEAN
• DOUBLE CLEAN
• DOUBLE FRONT SQUAT
• OVERHEAD MOBILITY AND STABILITY
• DOUBLE MILITARY PRESS
• RIB GRAB
• BRETTZEL
• PULLUP BAR DRILLS
• LOCKOUT STRETCH WITH ONE OR TWO KETTLEBELLS
• PUSH PRESS
• SINGLE LONG PUSH PRESS
• SINGLE PUSH PRESS
• DOUBLE LONG PUSH PRESS
• DOUBLE PUSH PRESS
• SINGLE JERK
• SINGLE LONG CYCLE
• DOUBLE JERK
• DOUBLE LONG CYCLE

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