Kettlebell StrongFirst by 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”
• Get stronger than the competition while leaving a full tank for the mat

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Your #1 training priority is to get the most mat time. Hence strength and conditioning must take up the least amount of your time, energy, and mental bandwidth.


The kettlebell is the answer. It is the most versatile weapon against weakness. With expert programming, it covers all the bases of strength (dynamic and static), conditioning, and resilience with just a handful of high yield exercises with quick learning curves:

• The Swing—for “hips and grips”


• The Get-Up—“No-one could hold me down” plus bullet-proof shoulders


• The Clean-and-Jerk—the answer to all your power and conditioning questions

We invited the #1 expert, Pavel Tsatsouline who started the kettlebell revolution, and his team to design a program just for you. Kettlebells StrongFirst blends Pavel’s expertise in “low-tech/high concept” training for the military with the BJJ knowledge of the black belts at his StrongFirst school of strength.


The result is a “plug-and-play” program that builds “3D” strength and conditioning—while making your carcass more resilient instead of piling on new injuries like many popular “workouts.”


A key feature of the program is Russian anti-glycolytic programming—the gold medal alternative to mindless “metcons” and “smokers” that take a lot more out of you than they give.


Kettlebells StrongFirst. Get stronger than the competition while leaving a full tank for rolling.

• 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"

• 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

• 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

$97