Rob is one of the top kettlebell trainers in the world (see his rating on DragonDoor.com) and studied with Pavel Tsatsouline.
Rob was kicking my ass and showing me all sorts of new kettlebell exercisesI had never seen before. The conversation turned to bodyweight exercises and Rob mentioned the name Pavel Tsatsouline and how much he had contributed to bringing the kettlebell training and many Soviet Special Forces techniques to the U.S.
Here is some of the information that Pavel smuggled back across enemy lines to bring to the land of the Free.
To do the routine first you have to find out the maximum number of reps you can do in pushups. After finding out your max, you will do a percentage of this number for your workout.
Check out a few videos of Pavel:
Week 1 Workout – Pavel’s Push Ups
Monday – test the maximum number you can do.
Rest for 58 minutes then do 30% of max every 60 minutes till you go to bed.
Tuesday – 50% every 60 minutes you are awake. Sleep 8 hours.
Wednesday – 60% every 45 minutes
Thursday – 25% every 60 minutes
Friday – 45% every 30 minutes
Saturday – 40% every 60 minutes
Sunday – 20% every 90 minutes
Monday – test your max again, 35% every 45 minutes
Tuesday – 55% every 20 minutes
Wednesday – 30% 15 minutes
Thursday – 65% every 60 minutes
Friday – 35% every 45 minutes
Saturday – 45% every 60 minutes
Sunday – 25% every 120 minutes
Test for max
The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again.
Never go near failure except when testing your maximum.
Vary your reps, sets, rest periods daily.
Begin to taper down before a peak.
Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime.
for time – but keep good form.
post your time in comments
5 rounds for time
20 pushups with good form
run 200 meters
You can check out more on Pavels website: Dragon Door
Recommended Books By Pavel
Power to the People!
Russian Strength Training Secrets for Every American
Bullet Proof Abs
Beyond Crunches, 2nd Edition
The Naked Warrior
Master the Secrets of the Super-Strong-Using Bodyweight Exercises Only
Where can I learn more about International kettle bell certifications? Check it out here: