Lessons learned from Pavel's Power to the People Professional Workshop

On Saturday October 9, 2010 Pavel taught one of the best courses I think I have ever experienced in terms of depth of knowledge and practical application. Most of the people there were either HKC's, RKC's or Team Leaders so it was a rather talented group. Add in Team Leaders Mark Cheng and Dennis Frisch (and of course my lovely wife Yoana), RKC's Alex Verdugo, Gabby Perez Eborall, Petra Van Baar, Melody Schoenfeld, Cody Bramlett, Spencer Starr Julie Cousens, Cassie Charlebois and HKC Dave Leddick and you had a strong group. Also had Matt  Kinsell ( a competitive powerlifter) who really made things interesting with his incredible technique, enthusiasm and raw strength.

DEADLIFT

There are essentially two types of deadlifting techniques and many variations within each one.

DEADLIFT TECHNIQUE - STERNUM OVER THE BAR

• You must bring the shoulder slightly forward of the bar which means that the sternum will be directly above the bar (you should be able to tell from the photo that my shoulder are slightly forward of the bar & that my I have shifted my weight to my toes. That doesn't mean my heels are off the floor I am just emphasizing loading up the toes to be able to drive off of the balls of my foot)
• The weight is evenly distributed in the foot from front to back.  The weight goes through the center of your foot which is the natural balance point
• If you chopped off your big toe, but left the first metatarsal, go half way from this joint and half way from the heel
• This is a very effective method for leg drive. You want to think of pushing the feet forward as if you were doing a leg extension on a machine. You are keeping the weight on the entire foot but you are pushing off the balls of the feet.
• With more quadricep activation you have more involvement from all muscle groups and that can lead to a very powerful deadlift
• Eye position is important. The exact eye position seems to be rather individual. Some people do better looking up while others do better by looking 7 to 8 feet in front of them on the ground, and other somewhere in the middle
• You can still do this style of the sternum over the bar but can have more of a vertical shin which would get your glutes more active in the beginning rather than the quads. With the knees forward version teh quads work more at first but as you clear the knees the glutes kick in. 
• The knees forward version works well for an athlete with really balanced strength. If not, this version of deadlifting may not be for you. If you have weak quads and a strong back you may want to use the shoulders over the bar method or just sit back in the foot a bit more.
• BOTTOM LINE: You have to experiment with this technique and find the position that makes your deadlifting look seamless and smooth. Pulling a heavy deadlift should feel solid and good. If it doesn't, keep experimenting with your style.

Advantages:
More balanced muscle activation can lead to huge strength.

Disadvantages: If your glutes are not up to par with your back strength you will have a very difficult time with this style


DEADLIFT TECHNIQUE - SHOULDERS OVER THE BAR

Dr. Mark Cheng is the perfect model for the shoulders over the bar method. This methods allows you to WEDGE yourself between the ground and the bar more and creates a lot of stability in your low back and spine.

• You will notice that the spine is more vertical, the stance is wider and the toes are turned out to 45 degrees. Doc is a perfect fit for this style and Pavel told him that he is built perfectly for this style. 
• This style requires a lot of hip mobility and flexibility. consequently it is much harder to get into.
• Pavel taught that during the set up of this style, you wanted to make it very hard to get into the lift. Almost imagine that you are wearing some type of restricted suit that made it incredibly challenging to get down to the bar. 
• Keep the ARMS VERY LONG. Grab the bar keeping the triceps activated, lats engaged and shoulders back. You want to think of "breaking the bar" which keeps the shoulder back and down. Similar to the GET UP, you want shorten the "X" in your back. Lat and contra-lateral glute will come engage and come closer together. Shorten all of those muscles.
• With the shoulders back and down you simultaneously trying the bring the hips closer to the bar. This creates the WEDGE effect that Pavel teaches in his STRENGTH STRETCHING DVD.
• Sumo version is very good for people with strong legs(and glutes) and good flexibility
• Also easier on back
• There is also a SWING STYLE SUMO which is very similar to the RKC Hardstyle Swing. This is also called the VERTICAL SHINS Version. It shifts your weight to your heels. Toes are not loaded so there is very little quadricep activation. It heavily overloads the posterior chain muscles (hamstrings, glutes, lumbar erectors). It also activates the RIGHTING REFLEX so you don't fall backwards.
• With the swing style DL you must touch the bar with your shins.

 GREAT DEADLIFT VARIATIONS

JEFFERSON DEADLIFT - This smokes your quads big time!!!! Great way to develop your Quads. I think other people call it the Straddle lift. More of a squat than a DL.

BEHIND THE BACK DEADLIFT (sorry- no photo for this one)- Teaches you to recruit quads as well and balances out the muscle recruitment to all leg muscles.

DEADLIFT TO JUST BELOW THE KNEES - This is a great version to teach you not to RUSH the DL and really grind the weight off the floor very smoothly. Pause each rep for 3 seconds at the knees and then return to the floor. Perform this for 2 reps and then one 3rd rep come all the way to the standing position.

DEADLIFT - 1/4 INCH OFF FLOOR - Only bring the weight off the floor enough to slide a piece of paper underneath the weight plates. This again develops tremendous patience and a LOWER GEAR for your deadlifting practice. Very tough but instantly rewarding as it teaches you to be smooth and slow in the beginning and safe your acceleration for the end. Pavel says that it is often better to make the first half of the deadlift hard and slow which will make the second half smooth and graceful. Better to have this then to start off easy and fast only to finish with an ugly, difficult looking effort.

Specialized Variety Vs. Invariants (Constant's)

This was perhaps one of the most interesting parts of the seminar. This is heavily outlines in Pavel's PTTP PRO book on pages: 38-60.  It's basically the same but different principle. It teaches us how to add variety to our training without losing the principle focus on each life.

• SV exercises mimic the lift the athlete wants to improve. These are reliable assistance exercises.
• You focus on changing SURFACE FEATURES:
• Stance - (heels together, one foot in front of the other, squat on balls of feet and press)
• head position (apply pressure to the back of the bench while doing the BP - careful w/this)
• Grip- (going snatch grip on DL / Double overhand grip / use no chalk to strengthen grip)
• Incline Angle
• Speed - (faster or slower - but shouldn't change order or technique of lift)
• Added bands, chains, water resistance,etc.
• Implement (KB's, kegs, rocks, logs, etc.)
• Range of motion (deadlift only to the knees or stand on a platform for increased ROM)
• Displacement of weight (Zercher SQ's / elevate the heels or toes on the DL)
• Assistance Gear - briefs, suits (things that artificially make you stronger

BENCH

• Load your Lats (push and pull from the lats)
• St up is everything. Must have weight on shoulders and feet (shoulder blades together)
• Bring the bar to the highest point on your sternum (almost the abdomen)
• Push yourself into the Bench
• Think of "breaking the bar" with the lats
• Big arch in back / Puff you chest
• Load up legs (feet should slightly in back of you)
• BP is a fully body exercise

SQUAT

• Pavel loves the Zercher Squat - it will make your DL and SQ much stronger
• Pavel could write a book just on the effective SV drills. 

And there was so much more................................this is was one power packed seminar.

 If you ever get the opportunity to attend a PTTP workshop, do it!!! Pavel was able to personally tell every single participant which DL technique was best for them!

Return of the Kettlebell Workshop with PAVEL

RETURN OF THE KETTLEBELL WORKSHOP

How to Dramatically Increase your Kettlebell Strength, Build Muscle and Lose FAT with Double Kettlebell Drills

One Day Workshop with CHIEF RKC PAVEL

Also Featuring:
 Senior RKC Doug "Kilt" Nepodal
 RKC Team Leaders Yoana and Franz Snideman
 RKC Team Leader Lauren Brooks
 RKC Team Leader Paul Daniels

When: Saturday January 15, 2011

Where: La Jolla, CA

What is the ROTK Program?

If you are familiar with kettlebells and have successfully been through Pavel's “Enter the Kettlebell” program, you will not want to miss this seminar as it represents “the final fruit of Pavel's research – combining the very best of ancient lifting wisdom with modern day scientific break-throughs.” 

The primary focus for Pavel's new program for Explosive Muscle Gain and Fat Loss is the proper use of Double Kettlebell movements.

What will this Seminar do for me?

I'm going to take a wild guess that you are a kettlebell enthusuast, am I right? I'm also going to jump out on a limb and assume that you are not HAPPY with your current results and that you desire to be STRONGER, LEANER and more FLEXIBLE! Let's also throw in the possibility that you would also like to have better conditioning that will tranfer over to your every day life.   Are these assumptions correct? I believe in all sincerity that they are correct.   

Their are many reasons to take this seminars but the number one reason in my experience on why you should invest your VALUABLE time, money and effort in this workshop is that Double Kettlebells SAVE YOU TIME!!!   

Since TIME is the most  valuable thing you have, you owe it to  yourself to invest in information that will get  you FASTER REUSLTS and in LESS TIME!  Pavel's ROTK methods are pure genius.  SHORT, BRIEF and INTENSE training sessions get you to your goals faster. 

That means you spend less time training and more time living life with the health, strength and vitality that you deserve. 

What are the main Double Kettlebell Movements?

You will have Pavel personally teach you how to maximize and improve the following movements:

• Double Cleans
• Double Front Squats
• Double Snatches
• Double Presses
• Double Jerks
• Double Viking Push Presses

What else will I learn? 

Mobility, Stability and SPEED!!!!!

•  Increase your thoracic, shoulder and hip mobility 
•  Increase your athletic potential and performance by learning how to explosively use your hips
•  Skyrocket your cardiovascular fitness and stamina 
•  Make your joints, muscles, tendons and ligaments more resilient 

Double KB drills have a very GLOBAL effect on all systems of the body, including the hormonal system, the nervous system and the muscular system. Double Kettlebell exercises means faster gains in muscle, strength, power and stamina! 

What Else Will I Learn?

THE SCIENCE OF BIG

– Why the Ketlebell is superior to a barbell for repetition quick lifts
- How to perform the Double Clean
- The importance of the “V” grip for the double cleans and why your rotator cuff will love it
- The proper rack position for guys and for girls
- Why and how to fully straighten out your arms in all overhead kettlebell lifts
- Why not to “scoop” and how to correct it
- The importance of breathing behind the shield
- How to match your breathing properly: Anatomical vs. Biomechanical
- How to perform he DOUBLE SNATCH – The Ultimate Expression of Full Body Power
-How to build huge shoulders and your upper back with the FRONT RAISE SNATCH
- How to perform the Side Raise Snatch
- The Single VIKING PUSH PRESS for Viking Muscles
- The Double VIKING PUSH PRESS
- The difference in grip between the Kettlebell Press and Kettlebell Push Presses and Jerks
- The Correct Spine and Rack position for JERKS and PUSH PRESSES
- How to Dip properly in the Jerk
- How to Drive and then Drop explosively in the DOUBLE CLEAN AND JERKS

-But that's not all, you will also learn how to GRIND AND GROW:

-The Double Press for Double Muscle Gains
-The Double Military Press done after a Snatch
-Learn how to Squat well in only half an hour
-Learn how to find your proper squat stance
-Learn the GOBLET SQUAT
-Learn how to find your netural spine and decrease back pain
-Open up your hips with the RKC Hip Flexor Stretch

MORE.....

-How to get Mobile Shoulder for effortless overhead lifts
-How use a pull up bar to open up your chest and T-spine
-The Kettlebell Straight Arm Pullover
-Why hanging from a pull up bar is great for flexibility and spinal decompression
-The difference between the RKC and Girevoy Sport Rack Position for Jerks, Push Presses, and Presses
-Why the overhead walk is necessary for shoulder mobility and shoulder stamina
-Pressing from partials squats

MORE...

- Kettlebell Touch and Go Sumo Deadlifts with 2 Bells
- BEHOLD THE POWER OF RUSSIAN "BLOCK TRAINING"
- Learn about the Russian secret of TWO WEEK BLOCKS

And so much more! Pavel will literally share his best muscle and strength building techniques for FAST RESULTS! You are guaranteed to get much stronger and more reslient from this workshop!


Here are some of the TESTIMONIALS we received from Last Years ROTK Workshop with Pavel!

The Return Of The Kettlebell workshop was amazing!!!!!! Anyone that has a chance to take a workshop with Pavel and misses the experience is cheating themselves. Not only did my skills improve at the ROTK workshop I became a better trainer because of the knowledge Pavel shared with us.
David White, RKC Level II 
Dear Yoana and Franz,
Thanks for putting on such a great seminar! With such an advanced program as Return of the Kettlbell, the hands on technical guidance of Pavel and the rest of the instructors was worth the price alone. Learning the ins and outs of the program was invaluable as well. Even if one doesn't intend to undertake the ROTK protocal itself, we learned enough about it's concepts and applications that one could apply them to various other protocals and be a better trainer and lifter for it.
Best
Dennis Rittenhouse RKC 
This was one great workshop, and after having had a chance to go home and try out the movements we learned, I realize just how good it actually was. The level of instruction was nothing short of superb; there were plenty of instructors to go around and each was dedicated to making sure you were learning what to do and how to do it correctly. While I was worried that I wouldn't fit it due to my age, 60+, I found just the opposite (although the Amazon women scarred the hell out of me!) The pacing was just right as we moved constantly with time for breaks. It started on time and ended on time and by the end of the day, you knew you had been Pavelized!
Dana Strout 
Pavel's Return of the Kettlebell seminar was worth every penny. The instruction covered large areas of training with incredible detail. Expect to fill pages with notes even if you've read the book and practiced the drills; whether you're an RKC or not. You'll improve upon Enter the Kettlebell drills, build the Return of the Kettlebell skills, learn how to incorporate everything into a cohesive program, and even gain a few surprise additions to your training toolbox. A day-long seminar will give you enough information to work through for months of training at home.
K.C. Carnine, NASM CPT and RKC

I had a great time at the seminar. I only discovered kettlebells about a month before attending so I was pretty green with it all. An hour or so in, I realized the whole thing was going to be way over my head and started to worry the day would be a total waste. Quite to the contrary, the Revolution Fitness team was so generous with their time and attention. They were with me at every exercise helping me get the most out of it and take my KB training to the next level. I learned so much.
Thank you.
Londin Winters 
"Just arrived back in DC and wanted to post a belated thank you to both of you for organizing a fabulous event. The instruction and information provided by Pavel was, yet again, exceptional. Well worth the trip from the east coast. The ETK+ protocol was especially intriguing to me and one I will put to good use. I hope you repeat this workshop in the future and I encourage all to attend. Thanks again to both of you, Pavel, the other instructors and attendees for creating a very special event."
Best Regards,
Jim Skislak 
Don’t miss your chance to learn from Pavel himself, the perfect blend of instruction and hands on practice. It is an unsurpassed opportunity to learn from the Chief, all the material in ROTK and then some. You just can’t get that kind of instruction from the book alone. Pavel has an amazing ability to help individuals “connect the dots” between reading and doing! I am so grateful I was able to attend! Lots of “ah ha” moments to be had!
Petra Vanbaar, RKC

Thanks for organizing this quality event! I appreciate the work you did providing hotel and restaurant information prior to the workshop and for putting together the dinner plans afterwards. I enjoyed the workshop and learned a great deal. The people attending were all enthusiastic about learning. Pavel is always an amazing teaching experience. The assistant instructors were also helpful. There was a lot of new information in the ROTK workshop. From double kettlebells to the tactical pull up bar and TRX applications…lots of great information that I’ve been applying since my return. Thanks again for hosting.
Ron Jones, MS, RKC

Here what Strength coach and RKC Team Leader Dan John has to say about this magnificent program:

"I'm not sure I can speak highly enough about "Return of the Kettlebell." Maybe it's the little things, like how we are walked through the squat with pictures that answer so many questions for the novice or the several pages dedicated to the Hip Flexor stretch. Honestly, the devil is in the details when it comes to working the hips and shoulders and the RKC system is clearly miles ahead of anybody else when it comes to exacting explanations of how to deal with the "four knots."

It could be the "big things." I never thought much of Double Kettlebell Cleans because I have such a history with the O lifts. Maybe, just maybe, it could be because I never did them right! Something as simply as the "V" position changes the lift forever and, if you need to be gassed, go right ahead and do a set of ten. Not enough, add some Front Squats.

I'm not sure most people reading the book will understand the challenge of the training system outlined. A double snatch followed by double presses followed by Front Squats? Good luck! "

Dan John RKC TLAnd here is what Master RKC Jeff O'Connor has to say:

As a casual read, this is a fantastic book and anyone will benefit from the knowledge shared. But, for the serious student of the "Iron Game" this book (like all of Pavel's) deserves multiple reads. The details and training gems contained in this book are numerous and invaluable. It's not about the sets and reps, it's about the technique and application. Using the lessons taught in this book will definitely pack dense athletic muscle on your frame. Don't cheat yourself, earn it with ETK and then apply RTK. You will get results.

Jeff O'Connor, Master RKC - Talala, OK

And read what Master RKC Mark Reifkind has to say about ROTK -

"Pavel hits another home run with his new book "Return of the Kettlebell". I shouldn't,nor should anyone, be surprised at this considering the his already state of the art and groundbreaking body of work but here he goes again, covering new ground and teaching us all that the applications of the kettlebell are much deeper than anyone ever thought.

One of the main things that differentiates Pavel and the RKC from every other 'wanna be' kettlebell course or book is that the man understands the bell is a tool and HOW one uses it is the key to creating an almost unlimited array of training gains, from insane cardiovasuclar endurance to, now, incredible muscle growth, all with the same basic tool.

Using the key principles of the RKC, just in new configurations, Pavel teaches us how to 'muscle up' with double bell work, overload eccentrics and how to use explosive power as well as high tension to get the job done and build some serious muscle.

When powerlifing squat god Donnie Thompson says double bell front squats make him work then ALL should listen!Bravo Pavel, again, for leading the charge of the bleeding edge of the state of the art.No matter what the training goal, Pavel has a kettlebell solution that WORKS. Get this book and dvd! "

Rif

Mark Reifkind Master RKC Instructor - San Jose, CA


WHAT WILL THIS COST ME?

You have until November 30 , 2010 to get $100.00 off

$399.00 until November 30

$499.00 after that

e-mail:revoinfo@revolutionlajolla.com

Cancellation Policy

$100 Cancellation Fee

No Refund after January 1, 2011

How To Have It All From Your Kettlebell Workouts

My good friend, Geoff Neupert, Master RKC, just had his long-anticipated book, "Kettlebell Muscle" published.



I bought it.

You should too.

Here's why - 

I first met Geoff way back in 2005 at our buddy Josh Henkin's house. He was doing a free seminar on Olympic Lifting. It was great information. He made it so simple, but best of all, applying what we learned from him yielded fantastic results!

And that's pretty much it about anything I've ever used or seen that Geoff's done - fantastic results! 

For example, I'm currently doing his "Kettlebell Burn" program (sorry I checked with Geoff - it's off the market until he puts the finishing touches on it) and I wanted to modify it, because honestly, I don't need to be any smaller.

So I called him up and asked him what I should do. He told me how to modify and "voila" - I got the desired results I was looking for! (Yoana's doing the program too and seeing great results too...)

Back to "Kettlebell Muscle" - Geoff has come up with a unique approach to literally have it all. In this book, he shows you not only how to get stronger, but leaner, and better conditioned too. And the best part is that you can do it all in less than 75 minutes a week! You read that correctly, less than 75 minutes per week.

So, you really can have it all - you can get stronger, change the shape of your body, lean out, and get in phenomenal shape when you use "Kettlebell Muscle."

But, Geoff wanted me to tell you that this book is NOT FOR EVERYBODY. If you've been using kettlebells for less than a year - don't buy this book. You should also have some experience with the double kettlebell exercises.  If you don't, you shouldn't buy this book.

If you have any questions about "Kettlebell Muscle," Geoff is doing a FREE call where he'll answer any questions you may have. I HIGHLY RECOMMEND you take advantage of this offer because you'll be surprised at how much you will learn.

So here's what you need to do now to take advantage of this one time offer:

1. Go ask Geoff your biggest question here:

=> www.kettlebellsecrets.com/recommend/kettlebellmuscle1

2. Make sure you copy down the following information about the call or print out this email:

=> When: Thursday, June 10th, 2010, 8pm EST, 5pm PST

=> Where: (919) 424-5871, Conference ID: 890301# 
    (Local numbers:http://SafeTeleseminar.com/Local)

3. And finally, make sure you get on the call 10 minutes early - there are only 100 lines available and you'll want to make sure you're on to see if Geoff answers your question.

See you on the call!

Franz

All 3 Pull Up Videos

Okay, so many people asked where they could watch videos one and two. Here is the link to all three pull up videos.

ALL 3 PULL UP VIDEOS

Leave me your thoughts and comments. I would love to learn what is working for you and your pull up progress!

Can You Do a Pull Up? Video Part 3

This is the Video 3 in my series on Improving your Pull Ups. Learn whether you are a "TNT" (dynamite) or "Gun Powder" Puller! Watch the video and you will understand the analogy!

PULL UP VIDEO 3

Power to the People Seminar with Pavel

Power to The People Seminar
by Pavel



When: Saturday October 9, 2010
9 to 5pm

Where: La Jolla, CA

(breaking news: just confirmed that Senior RKC Doug Nepodal, RKC Team Leader Dr. Mark Cheng, and RKC Team Leader Paul Daniels will be at this seminar assisting Pavel)


Irresistible Strength and a Body-to-Die-For + How to Add 100s of Pounds to Your Squat, Bench and Deadlift with Advanced Russian Techniques


We are very excited to announce that we will be hosting Pavel’s “Power to the People” Seminar on October 9 in La Jolla, California. This seminar will combine the best of Power to The People (original) and the new Power to the People Professional. For many of you that have been involved with Dragon Door’s educational seminars and have had the privilege of learning from Pavel, Power to the People had an enormously profound effect on how, when and why you train. I have to admit that reading the book for the first time in 2002 was not only liberating for me but set a new course in the direction of how I would train myself and my clients. This Book completely altered how and what I would focus on for the next 8 years.

I am totally convinced that Pavel's information will be life changing for you!!!!

Many of you have heard of or have painstakingly read and studied Pavel’s Power to the People Book. Not only did it set a new paradigm in the fitness industry, it started a “shift” away from high rep bodybuilding muscle routines and toward “real strength training” that originated in Russia and Eastern Europe.

Pavel’s message to me was clear and powerful: Train for Strength and Train for Function!!! Stop micro-managing muscles and start training for function.

Also, “Don’t judge a book by its cover.” “Don’t judge a man’s strength by the size of his Biceps.”

WHAT WILL THIS SEMINAR DO FOR ME?

This incredible one day seminar will teach you:

*How to get super strong without training to muscle failure or exhaustion
*How to hack into your 'muscle software' and magnify your power and muscle definition
*How to get super strong without putting on an ounce of weight
*Or how to build massive muscles with a classified Soviet Special Forces workout
*Why high rep training to the 'burn' is like a form of rigor mortis—and what it really takes to develop spectacular muscle tone
*How to mold your whole body into an off-planet rock with only two exercises
*How to increase your bench press by ten pounds overnight
*How to get a tremendous workout on the road without any equipment
*How to design a world class body in your basement—with $150 worth of basic weights and in twenty minutes a day

But there is much more............

*How futuristic techniques can squeeze more horsepower out of your body-engine
*How to maximize muscular tension for traffic-stopping muscular definition
*How to minimize fatigue and get the most out of your strength training
*How to ensure high energy after your workout
*How to get stronger and harder without getting bigger
*Why it's safer to use free weights than machines
*How to achieve massive muscles and awesome strength—if that's what you want
*What, how and when to eat for maximum gains
*How to master the magic of effective exercise variation
*The ultimate formula for strength
*How to gain beyond your wildest dreams—with less chance of injury
*A high intensity, immediate gratification technique for massive strength gains
*The eight most effective breathing habits for lifting weights
*The secret that separates elite athletes from 'also-rans'
*How to become super strong and live to tell about it

MORE....

*A unique drill that Paul Anderson invented and used with great success to build his deadlift…
*How to make your muscles jump to your commands…
*The two ways of getting stronger through training the nervous system—and the misconceptions about both…
*How to get stronger for longer—with less effort—using the phenomenon of synaptic facilitation…
*How to try no harder than usual—but "magically" beat your previous best…
*The 6 key secrets of dynamic correspondence you need to employ to guarantee a greater PR…
*How to engage different muscle groups while performing the SAME movement…
*Two ways to ensure you stay fresh while still making gains…

*Why are the Russian IPF champs SO strong?...
*What it took a Ukrainian lifter to break Kaz's twenty-three year old world record…
*Should powerlifters employ jumps for greater leg strength?...
*Between the extremes: a system for extraordinary results from Ukraine's #1 coach…

*How Russian lifters quickly get back in shape after a layoff—or how to take a curveball and knock it out of the park…
*Eating your cake and having it too: How a Russian lifter modified Smolov's intro squat cycle to minimize abuse and maximize rapid gains…
*Discover a proven system for adding 50kg to already big benches—in just 4-5 months… Pages
*Could this be the #1 set and rep scheme for superior strength building?... Pa


Look at what Senior RKC Dan John has to say about POWER TO THE PEOPLE:

"This is a graduate program in getting strong. If the RKC is the "School of Strength," this is the special ops class. Honestly, just pick the book up and pop open a chapter. Here are the programs, the thought process, and the actual systems used to produce stunning lifts in the three powerlifts.

I cannot recommend this book highly enough. As my "Must Have" collection of books spirals higher each year, I am comfortable in saying that this book will quietly show the door to one or two of the books on my previous lists. It is that good."
—Dan John, author of Never Let Go

"Power to the People! is absolute dynamite.
If there was only one book
I could recommend to help you reach
your ultimate physical potential,
this would be it."
—Jim Wright, Ph.D., Science Editor, Flex Magazine, Weider Group

"Pavel, thank you for bringing this fantastic training information to the public. I have always felt that getting stronger has a direct correlation with getting smarter. Trying something new, or adding in that missing element of training or form may be just what you need to push through those strength plateaus."
—Brad Gillingham, 2 Time IPF SHW World Powerlifting Champion

"Power to the People Professional is another excellent publication from Pavel. The book contains a wealth of information that will help lifters improve their Squat, Bench, Deadlift and Total. What is refreshing is the no frills approach: everything is written to the point and with no fluff. Advanced lifters must read this book."
—Andy Bolton, 6-time world powerlifting champion, official world record holder in the squat, deadlift and total

"A marvelous collection of thoughts ideas and theories by some of the top strength coaches in the world. The book is full of great information."
—Louie Simmons, Westside Barbell

"I am thoroughly enthralled with Power to the People Professional. There is real passion in this book and it shines through in the characters that populate PPP: these men come alive as Pavel breathes life into their unique lives and diverse methods. Per usual, Pavel's impassioned pursuit of various strength methodologies is peerless; his gathering of tactical techniques makes this book a strength and power wellspring. There is enough substance and meat and grit between the covers of this book to keep the serious power man busy for the next five years.

Highest marks. Excellent on a multitude of levels. This book is a goldmine of tactics and techniques."
—Marty Gallagher, author of The Purposeful Primitive

"Wow. wow, wow, wow! One of Pavel's genius attributes is to take the very complex and state it so simply that anyone can grasp it. He showed us this perfectly in the original Power to the People!, distilling the essence of strength training into a slim manual that became my bible for teaching the basic principles of how to get strong and why they work.

Now, with Power to the People Professional, Pavel has written what is sure to become one of THE most revered books in the pantheon of powerlifting guides; right along with Ernie Franz's The Ten Commandments of Powerlifting, Hatfield's The Complete Guide to Powerlifting and the entire works of Louie Simmons. It is a masterpiece of powerlifting information, history, math, physics and biomechanics STILL written in a way that is ultimately understandable.

Brilliant! An instant classic. ANYONE interested in powerlifting and competitive strength, or strength at ALL NEEDS to have this book. This will not just be read but STUDIED.

Bravo Sir, not only a homerun but a Grandslam."
—Mark Reifkind, Master RKC, former Coach IPF Powerlifting Women's Team USA

WHAT WILL THIS COST ME?

You have until July 1, 2009 to get 150.00 off.

Early Bird Registration: $349 July 1
$399.00 until August 1
$499.00 after that

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Moving from the Thoracic Spine Video Part TWO: The BRETZEL!!!!

THE BRETZEL

In the first video "Moving from the Thoracic Spine Part One" we showed you a visual example of the human spine and why we must rotate from the thoracic joints. We discussed how the lumbar facet joints are not designed to tolerate a lot of rotation. In short, we need lots of mobility from the hips and thoracic spine to move with strength, power, grace and safety.

In Part Two we are sharing with you a very powerful thoracic spine stretch/mobilization exercise called the "BRETZEL." This is a stretch we learned from Master RKC Brett Jones and FMS Creator Gray Cook. The reason this stretch is so powerful is because done properly it re-educates your spine to move from the thoracic joints.

To see the video click here: BRETZEL VIDEO

Our Baby Boy is here!!!!

We are proud and excited to announce the birth of our second child. His name is Esteban Andres Snideman Teran and he was 7 pounds 6 ounces and was 19.5 inches in length. Looks a lot like Marianna (our daughter) in my oppinion. Yoana is doing great and birth was fantastic. Yoana was her usual self and powered through it. All the kettlebell training really helped her, BIG TIME! The Doctor and nursed were shocked at how well she did and how she breezed through it. They told her they don't get patients like her :)

Thank God for this beautiful addition to the family and May God give us wisdom, guidance, strength and love to help raise this child into a man of integrity, strength, power, adventure, peace and love! Please pray the God gives Yoana and I the tools and wisdom to guide him down the right path and to help him unleash the God given talents he has!!!!

Power to us all!!!

Can Ropes Really Improve Your Movement?

VIDEO on Rope Training

If you are a strength coach, trainer or fitness enthusiast who stays current with the times, you no doubt understand that the brain never thinks of activating individual muscles. Thanks to pioneers such as Vladimir Janda, Stuart McGill and Gray Cook, we know that the brain operates in terms of movement patterns and never thinks muscle isolation. The days of stupid bodybuilding nonsense being applied to the general public as well as to the preparation of athletes is hopefully coming to an end.

The real key in getting anyone to function at a higher level is to first assess and discover what is out of balance (asymmetrical), what is weak and what doesn't move well in your body. Once the mobility and stability issues are addressed in your body you can begin to lay down good exercise selections such as rope trianing. The following video hopefully represents a new paradigm shift in how the fitness industry will approach rope training as an opportunity to "improve movement" skills rather than just "get a workout."

Watch the video and let me know what you think.

RKC II is coming soon

RKC level II certification will be taking place in San Jose at the end of February. I have to admit that Level II kicked my butt last year. Very tough course and will take your absolute best to pass it!

Here are some Pistol videos I did last year to help people achieve a perfect pistol!

Video # 1

Video 2

This is how I felt today...

Some days just don't go your way. I had a filling removed today at the Dentist and had a really bad reaction to it. My heart rate was racing super high the entire time. And my face still feels numb.....5 hours later....yikes! I don't like this feeling!

I also found out that my mother is in the hospital which is tough to swallow. Like I said...some days are just "rough" to get through.

Even though I had a bad day it pails in comparison to a fellow RKC who died yesterday. RKC Scott Hines passed away yesterday. May God rest his soul. Please hold up his family in prayer.

I hope you like this video. I certainly did!

Kettlebell Birthday Cake

My Birthday was back in November and I was so excited about my cake. My brother in law Ethan was very thoughtful and had a cake made for me in the shape of a kettlebell. The only thing wrong was that it says I am 37 years old...not true.................I am 36 :)

Return of the Kettlebell Seminar was Awesome!!

On Saturday January 16th we hosted Pavel as he taught his famous ROTK seminar. It was a jam packed day as he went over his very effective double Ketttlebell seminar and the subtleties of double kettlebell exercises. I want to thank all the participants who came out and created a great atmosphere for learning and training. Many RKC's were in attendance and it was great meeting many new people.

Yoana and I also want to thank Pavel and the following RKC's who helped out:

Senior RKC Jon Engum
RKC TL Dr. Mark Cheng
RKC TL Paul Daniels
RKC TL Michael Castrogiovanni
RKC Cassie Charlebois

Thank you, thank you, thank you!!!

Overall, here are some take home points that we all need to know and apply:

• T-Spine mobility and shoulder health is a must prior to embarking on the ROTK program or if you plan on doing double KB drills overhead. You might be able to get away with single KB overhead work with one KB but it's never going to happen with two KB's. If you lack mobility you will injur yourself and see zero progress. That means that for all of us with tight shoulders that we have got to normalize our T-spine and shoulder mobility.
• The Drills that Pavel taught for improving T-Spine Mobility were a combination of hanging in different angles from a TAPS bar and the other ones resembled positions you would find in the Turkish Get UP. He also did an incredible Thoracic extension drill that you performed over the knee and thigh of a partner.
• Pavel also emphasized the importance of the abdominal musculature doing its' job and stabilizing the rib cage on the pelvis. We did many combinations of PLANKS but one of the most effective variations was a fisted plank on one arm. Think of a Renegade Row but with no kettlebells. Place the fist underneath you and allow zero rotation in your body. Your pelvis must be totally square to the floor and you must be braced (abs, glutes and lats maximally engaged).
• Doing Double Snatches and then into double military presses is difficult. And then immediately adding the Front Squats after that sequence is BRUTAL!!!
• On the Clean and Jerk Pavel taught a new technique with the intention of doing a small leg extension on the DRIVE portion of the JERK. Tough to explain....I'll have to make a video soon and share it with everyone.
• The Program Design section alone was worth the price of admission. Pavel taught us a new program that bridges the gap between the ETK and the ROTK. He calls it: ETK PLUS
• The ETK + is a nice hybrid program that allows you to use double KB drills and still be able to compete in sports or do other activities. The ROTK does not afford you that luxury as the intensity and volume are too much to realistically do anything else. You can find the ETK + article at: http://www.ironmind.com/ and click on MILO: A Journal for Serious Strength Athletes. You will have to subscribe to the online magazine for a fee but it is an awesome journal that is well worth the price.
  
  

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Miami HKC: Final Week to Sign Up

With Senior RKC David Whitley
RKC Team Leader - Yoana Snideman
RKC Team Leader - Franz Snideman

Sunday February 7, 2010
Miami, Florida

Last day to Sign up is Friday January 15th!!!!!!!

Sign up now to reserve your spot!!!!!

Become one of the First HKC's ever on the East Coast!!!!