Pavel is considered one of the true legends of kettle bell workouts having brought the kettle bell from Mother Russia to the good ole U.S. of America.
Pavel blends old school strength and power with new school balance, agility and speed.
Check out these bodyweight and kettle bell workouts that Pavel uses to strengthen his body and mind.
Pavel Tsatsouline Tactical Strength Challenge (TSC)
* A three-attempt powerlifting deadlift
* Pull-ups for max reps (palms forward, no kipping, neck must touch the bar)
* Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches)
Take the test and post your score in comments below.
While instructing a group of Special forces soldiers overseas. We would file out to the pull-up bars and perform what we called ladders. I do a pull-up, you do one. I do two, you match me, etc. until one of us cannot keep up. Then, if we still had time, we started over.
One rep, 2 reps, 3,4,5,6,7,8,9,10… 1,2,3,4,5,6,7,… 1,2,3,4,5. We totaled hundreds of pull-ups almost daily without burning out.
When we went to perform the extreme PT tests of our service it was a breeze. Our level of conditioning was superior to other Spec Ops groups that we trained with.
If you want to make this even harder – while you are on the pull up bar – your buddy has to be doing a pushup pyramid. Rotate out with 2 or 3 athletes. You only rest to catch a few deeps breath and go again.
(pick hard as possible “HAP” weight)
30 turkish get up w/kettlebell
30 kettlebell swings
30 overhead press (15 each arm)
post time in comments below.
Pavel discusses kettlebell strength training
Sand bag overhead press 10 reps
Sand bag carry 400 meters
Sand bag carry back to start 400 meters
50 air squats
post time to comments
Dont have a sandbag? Check out this DIY sandbag article
Question: Is Pavel really from Russia and did he teach Spetsnaz soldiers?
Answer: Yes; according to reports he is from old Russia and it is said that he trained with Russian Special Forces workouts.
3 rounds for time
30 kettlebell swings
30 sandbag press
30 laying leg raises
30 air squats
This workout can be easily performed in a small space and is a favorite of Special Forces soldiers deployed overseas.
Question: Where can I learn more about finding a Kettlebell association?
Answer: Check out there website here:
Convict Conditioning interview with Coach Paul Wade