Pavel Tsatsouline - From Russia with Tough Love 2002.pdf

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Copyright © 2002 by Advanced Fitness Solutions, Inc.
All rights under International and Pan-American Copyright conventions.
Published in the United States by:
Dragon Door Publications, Inc
P.O. Box 4381, St. Paul, MN 55104
Tel: (651) 487-2180 • Fax: (651) 487-3954
Credit card orders: 1-800-899-5111
Email: dragondoor@aol.com • Website: www.dragondoor.com
ISBN: 0-938045-43-1
This edition first published in August 2002
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.
Printed in the United States of America
Book design, Illustrations and cover by Derek Brigham
Website http//www.dbrigham.com
Tel/Fax: (612) 827-3431 • Email: dbrigham@visi.com
Photographs by Don Pitlik: (612) 252-6797
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. 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.
F
ROM
R
USSIA
W
ITH
T
OUGH
L
OVE
i
Table of Contents
The Whys
Moscow trusts no tears
xi
A respectful appeal to your intelligence…the Russian kettlebell workout:
science, common sense, and a track record.
What is a kettlebell?
xv
A cannonball with a handle…aka kettlebell…aka
girya.
Changing stubborn
flabbiness into graceful strength.
What makes the kettlebell special?
What is it going to do for me?
xvii
At last: No compromise total fitness!…how the Russian kettlebell lets you
have it all: strength, speed, endurance, and flexibility.
All-around fitness with kettlebells
xviii
How Soviet science discovered kettlebell lifting to be one of the best tools for
all-around physical development…the greater challenge of K-bells…suitable
for men and women, young and old…outstanding grip developers…
promoting shoulder and hip flexibility…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...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?
xx
Strengthening and utilizing the deeper, harder-to-work, stabilizing and
supporting muscles.…more range of motion, realistic ballistic movement...
gaining greater daily
functional strength…the
importance of strong
stabilizers…why weekend warriors get hurt…better burning of bodyfat, better
muscle definition…stronger tendons and ligaments.
ii
F
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How different is
From Russia with Tough
xxi
Love
from your kettlebell program for men?
The greater variety of leg drills...streamlined arms and chest menus…and
cool new moves.
Do I need to warm up and stretch
before my kettlebell workout?
1
Why static stretching before exercise is a bad idea…why a warmup is a waste
of time…the power of common sense.
Do not be a slave to numbers!
9
Avoid the road to injury, no gains, and frustration…why you can’t improve
in every workout and how to plan for uneven gains…why bouncing and
cheating sets you up to lose…choose form and substance over numbers.
Training to failure—or to success?
10
Why training to muscle failure is not only unnecessary but counterproductive
…how to train for success.
Consistency over intensity
11
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….why
more often
translates to
extra strength and greater definition…the speed lane to fat loss…how to get
rid of unwanted soreness.
Delayed adaptation: taking it easy
for greater gains
17
The giraffe syndrome…the delayed training effect…the power of the
adaptation lag…intelligent short-term overtraining…Leonid Ostapenko’s no-
brainer cycling procedure.
How to get very strong without bulking up
19
The
mind-muscle link
as key to strength…the structural approach to strength
training vs. the
functional approach…
revving up
recruitment
and
firing
rate to
build strength without adding muscle…acquiring the skill to generate more
tension…conscious practice vs. the mindless workout…the skill of
staying
tight
for greater safety and performance.
F
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iii
What is muscle tone, and how do I get it?
The real secret to great muscle tone.
22
25
28
Is it bad to hold your breath?
The scientific pros and cons of breath-holding when exerting yourself.
Lifting the weight vs. feeling the
muscle vs. feeling the muscleS
External and
internal
resistance training…the impracticality of isolation
exercises…the importance of integration…using full-body tension for your
primary muscles…how to make heavy metal your best friend.
Protect your back with a virtual belt
40
How to master the secret of intra-abdominal pressure for greater and safer
lifting power…the miraculous effects of
Virtual Power Br eathing.
Get younger and healthier with kettlebells
51
Success stories: curing a host of maladies with KB’s…rehabilitating hopeless
back injuries…from wheelchair to national ranking…for better joint
health…the key to a powerful kettlebell swing.
KIAI! your way to super strength
55
The power of mental focus…special breathing techniques for greater
strength.
Kettlebells take so much control.
Should I start on the machines?
59
From mobility to stability…why to start with free weights…the most-
excellent lesson of the balloon toss game…protecting your elbows.
Anti-isolation for power and safety
65
Isolation
as a key cause of injury in the gym…the muscle software of
irradiation…maximizing
tension with the secret of
bracing…the
grip
experiment…what differentiates the great arm-wrestler from the good and the
amateur…the pushup experiment…using
Starling’s law
and the
obtyazhka
maneuver
to get stronger in your press.
Build muscle where it counts
74

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