Episode 055 Pavel Tsatsouline

Summary

• Pavel Tsatsouline is a physical training instructor for the elite Soviet Special Forces unit, Spetnas.
• He is widely credited with introducing the kettle bell to the United States.
• Pavel is now subject matter expert to the US Marine Core, US Secret Service, and the US Navy Seals.
• He is known for taking complex subjects and breaking them down into simple, deliverable systems.
• Pavel's methods are used by high end military and counterterrorist units in two countries.
• His training is designed to be antifragile and thrive in harsh environments.
• He strips away nonessentials to get to the core principles.
• Pavel Tsatsouline is known as the "Kettlebell Guy" and the "Father of the Kettlebell" for introducing the kettlebell to the West.
• He is focused on the underlying principles of strength training and power generation, not the modality used.
• He has collaborated with strength trainers such as Andy Bolton and Dan John.
• Bolton and Tsatsouline coauthored the book "Deadlift Dynamite" and Tsatsouline and John coauthored the book "Easy Strength".
• John's concept of the four quadrants is a useful tool for athletes to determine the correct type of training for their goals.
• Tsatsouline introduced Tim Ferriss to Barry Ross, which became the "Effortless Superhuman" chapter in The Four Hour Body.
• Tim Ferriss increased his deadlift by 100150 pounds in less than three months using a deadliftbased protocol.
• Pavel Tsatsouline recommends training grip and core with IronMind hand grippers using the “grease the groove” method.
• Grip training should involve half the repetitions of what the person is capable of and should be done throughout the day.
• Core training should involve no more than five repetitions and should focus on tension.
• Pavel Tsatsouline recommends focusing on contraction rather than reps and fatigue when doing abdominal exercises.
• The plank is an example of an abdominal exercise that should be done for no longer than 10 seconds with everything below the neck contracted.
• To strengthen the midsection, do 35 sets of 35 reps 3 times a week.
• To increase pullup strength, focus on getting tight through the abs and mastering the hollow position.
• Pavel Tsatsouline recommends never doing more than 5 reps in training and using a significant percentage of your onerep max when doing endurance efforts.
• Strength should be the priority when it comes to physical fitness, as it is the mother quality of all physical qualities.
• Assess mobility and symmetry to ensure that strength training is done safely.
• Strength training can improve performance in all physical activities, as it reduces the perceived level of exertion and increases the body's ability to burn calories.
• Pavel Tsatsouline recommends four sets of four reps of heavy squats as a pure strength regimen.
• Strength training should be approached as a practice, not a workout, and should be enjoyed.
• Strength is the No. 1 attribute to address when trying to achieve a goal.
• Going to failure every time you train is not necessary and can be counterproductive.
• The Soviet weightlifting methodology from the '80s is still superior and can be adapted to individual needs.
• For maximal hypertrophy, volume is key and should include many sets of five or six at 6070% of max.
• Vadim Patasinger's theory suggests that muscle growth is stimulated when the contraction comes to an end due to depleted creatine phosphate.
• Parkasa Victo Sulianav's theory suggests that muscle growth requires the presence of amino acids, anabolic hormones, free creatine, and a permeable cell membrane.
• Pavel Tsatsouline discusses Sulianav's theory and methodology for muscle hypertrophy
• Hydrogen ions are released during muscle contraction and make the membrane more permeable to hormones
• Long rest periods between sets (510 minutes) are recommended, with active rest (shaking arms and legs, walking, etc.)
• Slow fiber hypertrophy protocol involves occlusion (constant tension) with super slow movement (3060 seconds)
• One day a week, 49 sets, 34 days later, 13 sets
• 8 weeks of this protocol resulted in 25% increase in back squat for experienced athletes
• Pavel Tsatsouline recommends diamond pushups and rowing machines for upper body workouts, and suggests adjusting the difficulty by elevating the hands or feet.
• He suggests working to failure in 3060 seconds and avoiding the burn for strength training.
• He discusses the use of creatine to catalyze training adaptation.
• He compares the strength training methods of the 1980s to today, noting that the 1980s methods remain superior.
• He cites Ed Cohen's 901 lb deadlift at 220 lbs bodyweight and Ruben Hookfailure's Olympic weightlifting championship at age 37 as examples of the success of 1980s strength training methods.
• Pavel Tsatsouline is a weightlifting expert and has been spending time with an accomplished weightlifter in his mid60s named Jersey Gregoric.
• Pavel's father took up bar lifting at the age of 71 and deadlifted 413 pounds without a belt.
• Pavel believes the deadlift or kettle bell swing are the two main full body exercises for strength and longevity.
• Pavel believes the biggest mistake people make with the deadlift is not learning to do it correctly.
• Pavel believes successful people have balance with priorities and are calm.
• Pavel's morning ritual includes having coffee with his wife, reading the newspaper, and going to the beach for half an hour.
• Pavel's work day includes writing, researching, and making calls.
• Pavel ends his day with dinner with his wife, reading nonfiction and fiction, and listening to music.
• Pavel Tsatsouline enjoys music with extreme yin and yang qualities, such as 1980s heavy metal and Jackson Brown.
• He believes physical performance is the art of turning on and off a switch.
• He writes in Word and uses a program called Scrivener to organize his research documents.
• On the weekends, he goes to church and goes for hikes with his wife.
• He believes oversharing is a major malfunction of the modern world.
• He is currently refining a weightlifting methodology to make it accessible to regular people.
• He believes flexibility training is achievable and shared the success story of Steve Freebies, a StrongFirst instructor who achieved suspended side splits at 59.
• Pavel Tsatsouline discusses the importance of mobility and flexibility and how to achieve it.
• He recommends using strength, finding space, and spreading the load when doing any exercise or stretch.
• He suggests doing a halo and prying goblet squat to increase mobility and flexibility.
• He advises against forcing yourself into a position and instead suggests wiggling and prying in different directions to loosen up the fascia.
• He also recommends wearing out the stretch reflex by holding a stretch for a longer period of time.
• Pavel Tsatsouline suggests that flexibility training should be done with patience and relaxation, and that it should not be done when in a hurry.
• Isometric stretching can be added to any type of stretching and should be done with steady tension and sudden release.
• The Turkish Getup is a onestop shop exercise that can be done with minimal equipment.
• Pavel Tsatsouline suggests that Americans could learn from the former Soviet Union to limit their choices and to focus on learning the best from America, rather than the Las Vegas version.
• Pavel Tsatsouline is a naturalized American who is a big admirer of the free enterprise system.
• He believes that the fitness industry has failed due to its constant chasing of novelty and fads.
• He encourages Americans to reconnect with what makes the country great, such as the spirit of freedom and opportunity.
• He suggests looking to the Founding Fathers, the World War II generation, and people like Stony as role models.
• He recommends limiting choices and communications, and being protective of time to read and write.
• He works with StrongFirst.com to change lives and make the world a stronger place.
• He recommends his book Kettle Bell: Simple and Sinister for those looking for nofluff advice.
• Tim Ferriss has conducted hundreds of experiments in his home laboratory.
• He has tested many products available on the market.
• He commends Pavel Tsatsouline for simplifying to results.
• He has seen tremendous transformations in his life thanks to Pavel's advice.
• They plan to do a round two in person in the future.
• Tim wishes Pavel power and Pavel wishes the same to Tim.