Power to the People Professional How to Add 100s of Pounds to Your Squat, Bench and Deadlift with Advanced Russian Techniques
Pavel Tsatsouline
Language: English
Pages: 197
ISBN: 2:00245371
Format: PDF / Kindle (mobi) / ePub
Pavel Tsatsouline's landmark classic, Power to the People! has helped tens of thousands-be they world-class athletes or basement enthusiasts-achieve and maintain remarkable strength gains, by employing a set of radically effective lifting principles in a scientific manner. Pavel took the guesswork out of strength training and honed in with an elegant simplicity on what really worked to get stronger-and continue getting stronger. The war on weakness is a war we wage our whole lives. There is no final victory in the quest for extra strength. Only hard-fought gains-born of skill, will, and right knowledge. Losses and set-backs are a constant in this see-saw struggle of adaptation and survival. Pavel's great contribution has been to research and identify the proven "battle" strategies that give us the best chance to keep making those strength gains-whatever the odds. And in this, Pavel has succeeded admirably, thanks to his access to the best training secrets not only in the West but in Russia-justly famous for its history of achievement in the world of strength and powerlifting. And thanks to his ability to ground theory in the proof of hard experience and earned results.
In Power to the People Professional, Pavel broadens and deepens this knowledge base to encompass a vast range of little-known but highly effective methods to keep tricking our stubborn bodies into ever-greater strength gains. Some of the chapters are straightforward coverage of "how they do it in Russia", others represent Pavel's own original work based on years of research and experimentation. While elite athletes and powerlifters are those most likely to benefit from the advanced training information contained within Power to the People Professional, there remains a wealth of cutting-edge tips and tactics that intermediate lifters, athletes from various power sports, and power bodybuilders can use to immediately enhance their strength and power.
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Exercises', as Russians call them, fall into the first category. Medvedev and Yakubenko point out that the exercises in the second group are similar in coordination to the competition lifts and involve heavy weights. They stress that "this group of exercises is the main one in the athletes' preparation as they simultaneously (in the conjugate fashion) develop specific physical qualities and perfect the athletes' technical skill in the competition lifts." The third group contains 'development'.
Between the heel bone and the first knuckle of the big toe. World record holder Maxim Podtynny comes from the proud Smolov lineage. Lift straight up. Focus on straightening out your body as opposed to pulling on the During the setup mentally connect all your muscles into a chain from your feet to your hands. Visualize a springy rod inside your body straightening out. "You should not try to deadlift the barbell fast—not that it is possible w i t h maximal weights—but you should try to lift the.
And stay strong, says he. The Russian PL coach also recommends upper back assistance for 8-10/3-4: lat pulldowns, narrow grip low pulley rows to the stomach, pullups, bent over rows. He cautions to limit all assistance drills to no more than three per workout. THE RUSSIAN S U M O DEADLIFT TECHNIQUE Set your feet as wide as possible, almost touching the plates, and under the bar. Turn them out 45 to 60 degrees. Be aware that a great turnout makes the back to front balance precarious at the.
97 specialized variety and, 59 t r a i n i n g schedule for, 3 1 - 3 2 variations of, 15 weightlifting and, 133 w o r k o u t s for, 34, 35, 36, 37, 3 8 , 39 Berger, R. A . , 31 Beyond Bodybuilding (Pavel), 4 7 , 7 1 , 89, 90, 94, 96, 108 Beyond Stretching (Pavel), 149 Biasiotto, Judd, 164 B o l t o n , Andy, 144, 181 Bottleneck effect, 42 B o x deadlifts, 142, 143 BPs. See Bench presses Bracken, D a v i d , 66 Breathing in deadlifting, 174 in Russian bench press technique, 98 in Russian.
Work regimes of strength w i t h primarily slow movements and speed-strength exercises (using inherently fast movements) are essentially different w i t h respect to the physiological mechanisms and the manner in which energy resources are used." PRAXIS You need to structure your training in a way where you can get as much quality practice as possible without burning out. To quote Prof. Vladimir Zatsiorsky, "do as much [quality] w o r k as possible while being as fresh as possible." One option.