Pavel Tsatsouline – Kettlebell StrongFirst

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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:
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”

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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

Get download Pavel Tsatsouline – Kettlebell StrongFirst