Episode 057 Pavel Tsatsouline Answers Listener Questions
Summary
- Pavel Tsatsouline is an elite physical training instructor who has worked with the Spetsnaz, Marine Corps, Secret Service, and Navy Seals
- This episode is a followup to a previous episode and consists of the most popular 15 questions as voted up by hundreds of listeners
- To put on muscle, Pavel recommends convincing the body that food is abundant by adding a feeding in the middle of the night
- The optimal way to combine strength training and hypertrophy training is to focus on sets of five
- The 80/20 training method to build strength and overall fitness is correct kettlebell training
- To improve alignment, Pavel recommends finding a sports doctor or chiropractor who is an athlete and a lifter and an FMScertified specialist
- To develop conditioning, Pavel recommends focusing on efficiency, posture, and relaxation, as well as a particular type of running and strengthening respiratory muscles
- The breathing ladder is a very effective technique for breathing discipline
- Use breathing ladder technique to slow breathing and physiology down, helping with endurance
- Build mitochondria in fasttwitch fibers to enable them to use oxygen
- Worktorest ratio of 1 to 5 or 1 to 6 for maximum power output
- Relaxation exercises, Jacobsen's Progressive Relaxation Training, and meditation to switch on and off
- Morning exercises to accelerate peak performance
- Ibuki breathing to access more power and aggression
- High volume of training (2050 reps per session, 3 times a week) for barbell military press
- Neurological strength training to activate muscles more intensely
- Use perceived rate of exertion to know when to add more weight
- Get joints checked by a doctor and stay positive to gain strength as you get older
- Ordinary rest interval of 35 minutes, stress interval to accumulate fatigue, and stimulating interval of 12 minutes
- Pavel Tsatsouline, a strength and conditioning specialist, was interviewed on Tim Ferriss' podcast.
- He discussed how to prepare for a situp test, how to safely deadlift, and how to build discipline in clients.
- To prepare for a situp test, Tsatsouline recommends building strength with weighted situps.
- If someone experiences back spasms from deadlifting, they should see a lifting doctor to determine if they can safely deadlift with proper form.
- If not, they should ask their doctor for alternative exercises, such as the kettlebell swing.
- To build discipline in clients, Tsatsouline recommends treating them as students rather than clients.