Power by Pavel Newsletter
Issue 199, 02/24/10
From Lt. Col. Michael Gann, RKC:

1st ANGLICO deployed to AFG

——————————————————————————–
My old command is currently deployed to Afghanistan and knee deep in combat operations. Many may remember 1st ANGLICO from the RKC we did on Camp Pendleton in Jan 2009. As living conditions in AFG are austere, I am asking all my comrades to consider sending a care package to the Marines and Sailors of 1st ANGLICO. If interested, email me for the “wish list” and mailing address. Thanks and Semper Fi. savage.splinter@me.com

Some of the students and instructors at the Jan 2009 Camp Pendleton USMC RKC certification.
Photo courtesy Alisa Brzek, RKC

Power by Pavel: Advanced Super Joints

If your joints are healthy and you have scored 3 on the FMS overhead squat test as Master RKC Com. Andrea Du Cane demonstrates, the following drills will take your hip mobility up another notch, help you progress towards the side split or, if you already can do it, will allow you to really own it, and will improve your pistol performance by teaching you to better “steer’ your strength.

Take a stance twice as wide as your shoulders with your bare feet facing forward. Form arches in your feet and grip the ground with your toes. Without moving your feet “screw’ your feet and shins into the ground. An important subtlety: unlike in the deadlift, the feet should be screwed in inward. This corkscrewing tension must be maintained and the balls of the feet or the toes may not leave the ground for the duration of the following drills! And the knees may never bow in.

Push your knees out and sit back while keeping your shins vertical—you are doing a Westside squat. When you have maxed out your depth, rest your forearms on your thighs and use your arm strength to help your hip muscles to push your knees apart. While “breathing through your hips” in a relaxed manner shift your weight side to side and then make figure eights with your pelvis with the intention to “pry’ your hips out of the sockets. Without ever forgetting the opposing action of the feet and shins.

Shake off the tension and assume the same stance a couple of inches from the wall, facing away from it. Lean back against the wall. Keep your spine tall. This is the horse stance and, unlike in the first drill, you will be upright and your knees will move forward some.

Root your feet with an inward corkscrew and sink down while forcing your knees apart with the help of your legs and arms. Contrary to what you are usually taught for squats, do not arch your back. You should even slightly point your belly button upward.

Slide side to side while sinking deeper. It is possible that you might need help standing up when you are done; plan for it. While you will experience some unusual forces around your ankles, knees, and hips, your joints are not supposed to hurt. If they do, stop.

The above drills are very sophisticated and aimed at very advanced and coordinated Comrades. If you are not in that category, you will get injured.

Super Joints
DVD

Russian longevity Secrets for Pain-Free Movement, Maximum Strength & Flexible Strength
Super Joints Rated 10 out of 10 The “Super Joints’ by Pavel Tsatsouline was excellent. After 30 years of practicing and teaching martial arts (Uechi/Shohei Ryu, and Ju Jitsu), and the natural “break down” of the joints with age, the “Super Joints’ has helped to restore the flexibility and strength of my joints, especially an arthritic shoulder…
—Dr. Dan Rinchuse, DMD, MS, MDS, PhD, Greensburg, PA 6th Degree Black Belt-Uechi/Shohei Ryu, 2nd Degree Black Belt – Ju Jitsu
Joints of a teen again… Rated 10 out of 10 At 37 years of age, my joints had already been cracking and hurting in the morning. I sustained an injury parachuting in the Air Force in 1989 and since, have had many back pains. I ordered “Super Joints’ figuring it would be good, as all of Pavel’s dvd’s and books have been excellent. The first day I went through the dvd and did all the joint mobility drills. I FELT BETTER THAT DAY and over the course of the following week noticed that in the morning, my back wasn’t as stiff and my elbows didn’t hurt. I would highly recommend this DVD to anyone that cares about their joints.
—Jim Lavelle, New York
DON’T BE A FOOL Rated 10 out of 10 There are TWO reasons for not doing “Super Joints’:
#1 You don’t know about it,
#2 You are a damn FOOL…

I’m 49 and have had knee trouble all my life. I have done those big squats in my 20’s and 30’s (500lb+). I gave up squatting at 39 and for the last 9 years I suffered with aching knees and was afraid to squat.

I have been doing “Super Joints’ for the last 6 months (have not missed a day). NO MORE PAIN, NO MORE DISCOMFORT. This is my second copy. I love the way it makes all my joints feel. Thanks, Pavel.
—Scott G., Cedar Point, NC
Move young with the Super Joints DVD
Workshops by Pavel

ST. PAUL, MN
RKC kettlebell instructor certification course.
April 23-25, 2010.
UDINE, ITALY
RKC kettlebell instructor certification course.
May 7-9, 2010.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 28-30, 2010.
ST. PAUL, MN
RKC kettlebell instructor certification course.
June 25-27, 2010.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
July 9-11, 2010.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
August 6-8, 2010.
SAN DIEGO, CA
RKC kettlebell instructor certification course.
August 27-29, 2010.
PHILADELPHIA, PA
RKC kettlebell instructor certification course.
September 17-19, 2010.
ORLANDO, FL
RKC kettlebell instructor certification course.
October 15-17, 2010.

Articles for the Party, from the Party

Morning Mobility

By Steve Freides, RKC II

Comrades, some of you know my story, but for those of you who don’t, here’s the short version: I had a herniated disc that was so bad I was bedridden for several months, only able to hobble to the bathroom and sit at the dinner table for perhaps 5 or 10 minutes before my back gave out and back to bed I went. The Party has been my salvation – first deadlifting, then kettlebells, then flexibility, then joint mobility.

In my situation, getting out of bed and moving around for the first time each day can be a painful chore, but I have found a short series of movements, done each morning before I get out of bed – that’s right, literally while still in bed – that make a huge difference in how well I move for those first few hours of the day… Read the complete article

Mastering the Kettlebell Clean

By Paul Daniels, RKC Team Leader
Everybody is anxious to press the kettlebells overhead and not enough time is spent on mastering the clean. The better your clean, the better your press. Now that you have learned the basics of the clean here are some ways to really tighten up that clean putting you in a stronger position to blast your kettlebell overhead in that press. The more I work with kettlebells, the more I relate them the lessons of my martial arts. No technique is too trivial to practice. And there is no mastery without practice, practice, practice & practice. The clean, is not just a bridge to another exercise, it is a complete lesson all of its own and should be addressed as such. So let’s begin by understanding what the lessons of a well executed clean are… Read the complete article
Russian Kettlebell Invasion

Condolences to the family and friends of Scott Hines Sr., RKCII, and former RKC Arturas Kolgovas who have passed away. God rest their souls in peace.
Condition Training, official magazine for the Croatian Physical Culture University.
SILVERTON, CO
Tactical Pull Up and Kettlebell workshops, March 7. Com. Will Williams, Senior RKC, mabodywork@yahoo.com

FREDERICK, MD
Tactical Pull Up and Snatch workshop, March 28. Com. Will Williams, Senior RKC, donbdc1960108@gmail.com

DETROIT LAKES, MN
RKC prep school for HKC’s, March 6. Com. Jon Engum, Senior RKC, michelle@extremetraining.net

EAST BETHEL, MN
Kettlebell boot camp, starts March 1. Com. Karen Hamilton, RKC, khamilton@mywdo.com

SPRINGFIELD, MO
HKC and RKC preparation workshops, March 6 & 7. Coms. Jeff O’Connor, Senior RKC and Brandon Hetzler, RKC, bhetzler@missouristate.edu

NEW YORK CITY, NY
Tactical Pull Up and C&J workshop, March 20. Com. Will Williams, Senior RKC, steve.arjan@academyfivepoints.com
NEW YORK CITY, NY
In-depth Kettlebell training and elite performance workshop, Coms. Kenneth Jay, Master RKC and Dr. Mark Cheng, RKC Team Leader, contact Antonio Cordova, RKC II at antoniorcordova@gmail.com

VIRGINIA BEACH, VA
Tactical Pull Up & Squat workshop, February 28. Com. Will Williams, Senior RKC, karen@kettlebell-elite.com

SEATTLE, WA
HKC certification last chance clean up workshop, March 6. Com. Andrea U-Shi Chang, RKC, CK-FMS, info@kettlebility.com

TEMPE, AZ
HKC kettlebell instructor certification course. March 20. Com. Mark Reifkind, Master RKC. Contact Keats Snideman, RKC, CSCS, LMT, ksnideman@gmail.com

BREA, CA
HKC kettlebell instructor certification course. March 13. Com. David Whitley, Senior RKC and Franz Snideman, RKC Team Leader. Contact Marcus Martinez, marcus@mbodystrength.com

SILVERTON, CO
HKC kettlebell instructor certification course. March 6. Com. Will Williams, Senior RKC. Contact Maryanne Garvin, mabodywork@yahoo.com

DAVIE, FL
HKC kettlebell instructor certification course. March 20. Com. Andrea Du Cane, Master RKC and Mark Toomey, RKC Team Leader. Contact Christine Bagiotti, atpkettlebells@yahoo.com

SPRINGFIELD, MO
HKC kettlebell instructor certification course. Mar 6. Com. Jeff O’Connor, Senior RKC. Contact Brandon Hetzler, simplykettlebells@gmail.com

MT. GILEAD, OH
HKC kettlebell instructor certification course. March 14. Com. Brad Nelson, Senior RKC. Contact Gary Music, garymusic@ohiokettlebellclub.com

SEATTLE, WA
HKC kettlebell instructor certification course. March 13. Com. Brett Jones, Master RKC. Contact Andrea U-Shi Chang, RKC, CK-FMS, andrea@kettlebility.com

MELBOURNE, AUSTRALIA
HKC kettlebell instructor certification course. March 20. Com. Shaun Cairns, Senior RKC. Contact Andrew Read, RKC, andrewread@dragondooraustralia.com

MELBOURNE, AUSTRALIA
HKC kettlebell instructor certification course. March 21. Com. Shaun Cairns, Senior RKC. Contact Andrew Read, RKC, andrewread@dragondooraustralia.com

GOTEBORG, SWEDEN
HKC kettlebell instructor certification course. March 13. Com. Kenneth Jay, Master RKC. Contact Fredrik Hogstrom, Fredrik@kettlebellcenter.com

The above is just one month’s schedule. See the complete schedule for all HKC instructor workshops, U.S. and worldwide, here:
Dragon Door HKC Instructor Workshops

Power to you!

Comrade Pavel
http://www.powerbypavel.com/

The goal for today was to strengthen my posterior chain. Summer competitions are fast approaching and I need to be ready!

This is the workout I did:

• Deadlift, work up to a max single
• Farmers Walk, load the bars to a challenging weight and get walking

That is it, pretty simple eh? If you think I should have done more movements, try this workout first! You will get the intensity/load with the deadlifting to make you strong and then the volume with the farmers to build some extremely functional muscle and conditioning.

If you don’t have farmers walk handles you can use dumbbells, your heaviest kettlebell or load up two EZ curl bars. Stop making excuses and start becoming the athlete you say you want to be!

Before introducing the different ways in which olive oil benefits your health, it is important to figure out the differences between each type of olive oil.

When you are in the store, you may be overwhelmed by all the different types of olive oils. You may be confused as to the differences. I will help break down these differences for you.

After being picked, olives are ran through a grinder or press in order to squeeze out all of the oil. Keeping the press or grinder cold helps to preserve the integrity of the oil. This is how virgin and extra-virgin olive oil is created. The differences between virgin and extra virgin lie simply in the different acidity levels.

Extra-virgin olive oil is considered the best quality and the best tasting. It also has the highest amount of anti-oxidants intended to destroy cancer causing free radicals in the body.The next best type is the virgin olive oil. The acidity is a bit higher than in the extra-virgin oil, however it is a close substitute. Finally, the pure olive oil is the worst out of the three. The chemical process used during creation yields a high acidity value that lowers the nutritional value.

In conclusion, it is best to spend the extra money and purchase the extra-virgin olive oil.

To learn more about the health benefits of olive oil, check out Olive Oil Drinking

About the Author

B.A. Economics - University of Illinois http://www.oliveoildrinking.info

jontunn

Thanks to desk jobs that most of us have these days, our posture can get pretty bad. Not only that our muscles can get tight and hunched over…..

While stretching can help to open up the tight muscles you really need to strengthen the key muscles which inlude:

• Hip Flexors
• Adductors and Abductors
• Rear Delts
• Lower Back

Once these build up a good core level of strength and stability not only will performance improve but your tightness, aches and pains will disappear.

Goblet Squat

The stretches at the beginning are pretty cool, but jump straight to 1:15 to see the Goblet Squat Demonstrated.

“The beauty of the goblet squat is it corrects every bad habit you pick up from sitting in a chair”

This because we lean forward when we sit, the Goblet Squat improves balance and teaches clean biomechanics.

Face Pulls

An Awesome upper back and rear deltoid exercise that will really fix up your posture by pulling your shoulders back and keeping them there.

Multi-Directional Lunge

This is great for building functional strength and movement in your hip flexors which get extremely tight from sitting at a desk leaning forward. Although the lunges in the video above look easy start piling on the reps and you will feel the burn, as well as this you will functionally stretch out your muscles. Of course you can also do the lunge without the ball/weight.

Try a simple workout with a couple sets of these exercises, throw in some dynamic stretching and some pushups and you are done…..

The Week in Review - 2.19.10

Whew!

It’s been a busy couple of weeks. I spent last weekend at the International Youth Conditioning Association (IYCA) Summit, and it was fantastic. The entire weekend I was surrounded by top notch coaches like Joe Kenn, Brian Grasso, and Jason Ferrugia, nutrition experts like Chris and Kara Mohr, and even business gurus like Pat Rigsby and Nick Berry.

Needless to say, it was a fantastic experience and something I’d highly recommend in the future if you work with young athletes.

Next week I’m on the road again, this time to (hopefully) sunny Los Angeles, California. I’ll be hanging out with Alwyn Cosgrove at his business seminar, and learning how to take IFAST to the next level. Should be good times!

Ok, enough rambling - let’s get on with the week in review!

In the Trenches with Mike Roussell

Let me say up front, this is a fantastic interview.

Mike has such a pragmatic, balanced approach to nutrition and I love it. We cover the spectrum of topics here, including the following:

- What the lay population does to sabotage their diet and nutrition

- What you need to do if you’re serious about losing body fat

- Why the Warp Speed Fat Loss program is so successful

- Why skinny guys fail to gain weight

- How to improve the disconnect between diet researchers and those who are practicing in the field.

Awesome, awesome interview guys - definitely check it out!

Just as a heads up, we’re going to take a few weeks of from the Podcast. I have a newsletter series on shoulders starting next week, and I need some time to pull it together. It should be good, though!

Crush It vs. The Four-Hour Workweek

You know these books are on the opposite end of the spectrum, but both are fantastic in their own way. See how I use both to maximize efficiency, while not forgetting about my hustle!

Mastering the Kettlebell Swing

I think kettlebells are a fantastic tool to have in your arsenal, and swings really are the foundational lift. Check out some of the common flaws I see, as well as how to correct them.

Learning from Ed Coan

Ed Coan is arguably the greastest powerlifter of all time. See how his tried-and-true methods can help you achieve newfound levels of strength and development.

What Strength Training Methods Work FOR YOU?

5/3/1? Westside? Linear periodization? With all the options, it can confuse just about anyone. As always, a little trial and error, coupled with finding out what works for you is the best course of action.

Bonus Material

Self-Myofascial Release, Purpose, Methods, and Techniques [PDF]
Insight from the Experts [PDF]
Low Back Care Presentation (1 of 4) [MP4]
Low Back Care Presentation (2 of 4) [MP4]
Low Back Care Presentation (3 of 4) [MP4]
Low Back Care Presentation (4 of 4) [MP4]

Hey party people, here is the workout I did to hit my upper body. Today’s focus was vertical push pull.

• clean and press 10 x 3-5, I used a strongman log because I am getting ready for a contest, but use whatever you want like kettlebells, dumbells, a barbell or even a sandbag!
• superset
• pull-ups x 60 total, using FAT GRIPZ to really hit my pathetic hand strength
• cable triceps extensions 5 x 10 reps
• superset
• preach curls 3 x 5-8
• Blast Straps reverse fly’s 3 x 10

I really love these Fat Gripz the gym I am at has. I love using a fat bar to hit my hand strength but these are better because you can add them to any handle!

Here’s a free PDF report written by John Romaniello called,

“Why You’ve Stopped Losing Fat & How To Fix It”

http://leanhybridmuscle.com/access/stopped-burning-fat.html

The how to fix it part is pretty important don’t you think?

That would suck if he just told us all the problems without any

of the solutions.

We like “Roman” because he’s a big fan of Hybrid Cardio, you

know where you combine weights and cardio in the same exercise…

He talks about it in his report.

You’ve been asking for more resources on hybrid training,

so check this out. This is the stuff Elliott and I read to learn from.

http://leanhybridmuscle.com/access/stopped-burning-fat.html

Have a great day,

Mike & Elliott

P.S. He goes over some good calorie formulas as well.

PO BOX 17959, Clearwater, FL 33762, USA

Milk, it does the body good. Right?

My Mom sure thinks so. She drinks the stuff all day long. And every

time she comes to visit, I give her my spiel about why she should

whoa down. She listens, she seems to understand. Sometimes I even

think she might agree. Then she just keeps on sippin’.

Her conditioning is just too strong. She’s been told too many times

that she needs the milk for her bones. Her mind has an indelible

“health food” label tattooed across every milk carton she sees.

That’s what all those bazillions of dollars spent on milk ads are

for. And technically, they may be right. Real milk, the stuff that

comes out of a pastured cow eating organic grasses, is probably

pretty darn good for you.

But the stuff you’re getting off the shelf in your grocery store?

Not so much… For one thing, you can hardly call it milk anymore for

all the processing it’s undergone. And for another, you don’t even

want to KNOW what else you’re drinking in that glass of white stuff.

Here are a few of the nasty surprises awaiting you in your milk

according to renowned health and fitness author Mike Geary:

-White (pus) cells

-Bovine growth hormone

-Antibiotics

Mike explains the details in his book —> 50% discount on Fat Burning Kitchen

Whether you’re trying to lose fat, gain muscle, skyrocket your

performance or simply live a life of energy and vitality, your

daily glass of milk may be sabotaging your efforts!

In fact, your body probably won’t even recognize your store bought

milk as a usable food! Did you know pasteurization kills most of

the enzymes in your milk and renders it practically indigestible?

Do you know what happens when you leave unpasteurized milk out on

the counter for a couple days? It turns into tasty sour cream! Have

you ever left conventionally produced milk on the counter for a

couple days? It just turns into a putrid mess because it’s missing

its enzymes.

That also means all the hoopla about milk being a great source of

calcium is over-exaggerated at best. Without the enzymes, the body

can’t break down and use the calcium in the milk.

I’ve got to tell you, this is just the tip of the iceberg when it

comes to debunking the popular myths surrounding food and health.

It would take us hundreds of emails to even put a dent in the

popular perceptions.

But Mike Geary, who we heard from earlier in this message, does an

amazing job of myth busting in his Fat Burning Kitchen. When we

were discussing how best to spread the word about healthy eating,

Mike’s work came up time and again. So we contacted him and asked

him to give you a deal…

For the next three days, until Thursday night, Mike is going to

give you 50% off his Fat Burning Kitchen book. It wasn’t hard to

convince him. Today is also his birthday, so he was very amenable

to the idea of celebrating by offering you a discount!

50% off Fat Burning Kitchen <— Click to grab your copy at half off

When you click through to Mike’s site, you’ll see how complete the

book is. Milk is just one of the many topics he covers. And we’ve

only skimmed the surface in our discussion about milk. (pun

intended)

We haven’t even talked about how commercial milk plays havoc with

your insulin levels (and can make you fatter). And the whole topic

of homogenization is another shocker! Mike explains those things

and more in his book. AND he tells why organic milk from pastured

cows is GREAT. There’s nothing wrong with real milk…

But I’ll let Mike tell you the rest. Once you read his book, you’ll

never look at your local neighborhood grocery store in the same way!

Here’s the link to grab Mike’s book at 50% off —> Fat Burning Kitchen Half Off Sale

And for those of you who bought the TACFIT Commando Deluxe edition,

FBK is a great complement to Coach Sonnon’s Tactical Readiness Diet

Plan and his Warrior Recipes eBook. It’ll shed a lot of light on

the reasoning behind the principles of the diet and the recipes.

I hope you enjoy Fat Burning Kitchen as much as we do. I devoured

it in one sitting when I first bought it. I’m sure you’ll do the

same!

Cheers,

Adam

On behalf of the entire TACFIT Commando team

PS - Mike’s offer of 50% off ends on Thursday night. If you want to

make sure you get your copy at half off, you can use the link below.

==> http://www.tacfitcommando.com/fatburningkitchen

Power Training Combos
by Jim Smith

Creator of Acclerated Muscular Development
Have you ever been in a situation where you need to modify your planned workout because of time constraints? If it has not happened yet, rest assured that it will at some point in your training career. Do not fret, with Power Training Combos you will be able to get in a decent workout and you may even be able to add some quality muscle on your frame as well. By combining certain mass building exercises, you will help accelerate your gains and decrease your time in the gym.
While there are limitless combinations you can choose, the following combinations will take care of a huge amount of muscle with minimal time invested in the gym.
1. Horizontal Pull / Vertical Push: Seated Cable Rows/ DB Military Press
2. Full Body / Vertical Pull: Barbell Power Cleans / Pull Ups
3. Vertical Pull / Hip Extension – Barbell Shrugs / DB RDL’s

You will notice that these combos really target the musculature of the posterior chain primarily. This will give you a huge boost of growth hormone and pack on the pounds where it counts. Check out a sample workout below for a way to get your own power building combo training going.

Sample Training Workout:

Warm Up:
1. Foam Roller-IT Bands, Hammies, Quads, glutes
2. Light Static Stretching 3 x 10 s hammies, quad hip flexor
3. Jump Rope

Strength:
1a. Deadlift 5 x 5
1b. Military Press 5 x 5
2a. DB Shrugs 5 x 15
2b. Back Extensions 5 x 20
3. Abdominal Fallout’s 3 x 15
As you can see the work is not involved. Just back sure you perform the sets back to back and then take an appropriate rest period. It will be tough, but you will save time and build strength and some serious muscle.
Jim Smith, CSCS is a highly sought after lecturer, author and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and “Achieve Beyond Potential”. Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.