Below is the rep scheme for the first 30 days of the russian fighter pull up program. Recently i interview steve cotter the head of the ikff and some may say the flip side to pavels hardstyle coin. It occurred to me as i was answering this question that we are at the tenyear anniversary of when i first discovered this program. Any mistakes made are purely down to my own inexperience and no. Theres another program called drop and give me 100 in the same article thats alot like the other one only a bit harder. The fighter pullup program by pavel tsatsouline the pullup. Pavel tsatsouline, the author of the naked warrior. One look at mike tysons back when he punched should make it obvious how important the lats are to a fighter. If you are not familiar with the actual program, it looks a little something like this. Pavel tsatsouline, founder of strongfirst, southern california tsatsouline is a former physical trainer and drill instructor with the spetsnaz, the soviet special forces, and current civilian trainer and consultant with the us marine corps, us department of energy and elite units of us marshals and swat teams. I set a goal to be able to do twelve pull ups after completing the program in thirty days.
Once you are reintroducing load to your pull ups, keep. But accomplishing either is also extraordinarily difficult. Pavel tsatsouline has 31 books on goodreads with 18369 ratings. A word on push ups for reasons other than getting buff or becoming one of the few good men. Greasing the groove is a strength training method popularized by russian fitness author and coach, pavel tsatsouline, in which you practice a. Here is a powerful russian pullup program adaptable to any level of ability. I remember the first time i tried pull ups and dips i got exactly one pull up and three dips. Its a multiweek program that involves sneaking up on reps. Hes also a master teacher for fif italian federation of fitness and a former. Pull ups 3 exercises strengthen your pull ups from master strongfirst instructor karen smith.
The naked warrior, bodyweight exercises for greater strength. Pavel tsatsouline quotes author of kettlebell simple. At this point i just kinda got bored of doing push ups but hey, i had to complete the challenge. To make your best progress with your physical goals, all you may need is a shift. Jan 26, 2015 lets say that youre doing kettlebell exercises, and suddenly, you go out and test yourself at something youve not been practicing, and it turns out you can do more pullups, you can walk with a heavier weight much faster, you can lift a heavier weight off the ground. But the title does make it somewhat appealing to the tough guy crowd. Using this program i nearly doubled my max pull ups.
If you have never completed a pull up, then do three slow eccentric pull ups five times a day alternate days with ring rows. The tactical athlete pullup system dvd will teach you how to pull your own weight and then some. How to grease the groove and exercise easy the atlantic. Today i am able to crank out around 15 pull ups without anyone pointing a gun at me or in any other extreme way encourages me to do any more reps. You must try the russian fighter pull up program youtube.
It has been practiced for decades by russianand formerly sovietsoldiers, and more recently has become popular among members of the american military as a way of practicing push ups and pull ups in preparation for physical fitness. Today was day 5 for me and im finally to the point to where i feel i can do much more than what i did in my test and i cant wait to test myself again. Once you are reintroducing load to your pullups, keep each set lighter than what you think you could have done. Pavels fighter pullup program optimized for naturals. Pullups north america becoming a big kids is a big deal. Jun 06, 2017 5 secrets from pavel tsatsouline and jim wendler to make you stronger. A recent episode with pavel tsatsouline, who is an elite physical training instructor hes been involved with training the spetsnaz, the elite soviet special forces units, also the marine corps, secret service, navy seals he did an episode that ended up being a master class in strength training. From walking to talking, playing to potty training no challenge is too big with pullups traini. Tactical strength challenge performance requirements youtube. For my first challenge of 2018, i tried the russian fighter pull up program and vlogged my progress. Likewise, just because pavel tsatsouline s fiveweek training program requires only two exercises a day using a single kettlebell doesnt. You are on the soviet territory, and you are becoming a better man. How i increased my pull ups by over 50% in 1 month duration. Tactical athlete pullup system video digital video tactical.
Pavel tsatsouline and greasing the groove grease the groove is a style of training that was developed by legendary spetsnaz trainer pavel tsatsouline. Just completed pavel tsatsouline s fighter pull up program. If i recall correctly, the world record is near the hundreds so i dont think it should be impossible. Pavel tsatsouline, legendary strength expert and former physical trainer for the spetsnaz, needed a timeefficient way to train soldiers to pass the teams pull up test. This skinny guy trains 57 days to pull up his wife. The russian bear another effective high volume program is the russian bear program i learned from pavel tsatsouline.
Pavel tsatsouline introduced me to the idea of the russian fighters pull up program. I always just jog or do a light easy warm up such as jumping jacks, is there a better way. Plus, download your free pullup training guides to help you. When i walk under the pull up bar, i must perform two pull ups. Pavel s 60yearold fatherinlaw had a similar system in place. Pavel tsatsouline is known for creating the phrase greasing the groove in his book power to the people.
The prescribes regimen requires that you say no to any other upperbody work with the exception of pull ups or chin ups. Pavel tsatsouline s drop and give me 100 push up program each link is a differnet page and they are in order. Pavel is now a subject matter expert to the us marine corps, the us secret service, and the us navy seals. When i walk by the kettlebell, i must perform 10 swings. They are required to perform 18 dead hang pull ups wearing a 10kilo 22 pound bulletproof vest. Pass the navy seals test using pavel tsatsoulines pullup. Jan 15, 2015 pavel tsatsouline is chairman of strongfirst, inc. The fighter pullup program can double or triple your pullups in. In order to increase my pull up numbers i used the famous grease the groove method which was popularized by the famous russian strength coach pavel tsatsouline. For the pull up, the ab wheel gives you the same feeling that you want when you perform on the bar. A few years ago, haunted by vague memories of being a weak middleschooler, brett mckay decided he wanted to be able to do more pull ups.
Follow the program to the letter and you will get stronger, move better and get cardio from hell. When doing weighted pullups, i like to follow pavel tsatsouline and dan john s method discussed in easy strength. Pick a weight that you could do six to seven times with good form and stop at five reps. For those who dont know steve or the ikff they focus mainly on g. Books by pavel tsatsouline author of kettlebell simple. After reading his articles and checking out his site i did the following programme between planned programs for a change. So if you cant do a pull up yet, start with 1 of these chin up progressions. Explosive kettlebell training for explosive muscle gains pavel tsatsouline on. The lat provides a connection between yourarm and the rest of your body at the moment of the punchs impact. A good question came up on the strongfirst forum about the inclusion of something into the 40 day program. My first run of pavel tsatsoulines fighter pullup program resulted in overtraining. The fighter pullup program by pavel tsatsouline the pull. Do this everyday and a strict pull up will come soon.
Pavel tsatsouline return of the kettlebell 2009 full video. If you are only doing fpp 3xweek, well you might want to try to add at least one more day of pull ups. Pavel tsatsouline swung into prominence on the rounded handle of the kettlebell back in 2001, with the release of his training manual the russian kettlebell challenge. The battle between pull ups and chin ups has been going on for a long time.
In his original kettlebell book, pavel tsatsouline talks about a program maximum and a program minimum. In the naked warrior pavel reveals exactly what it takes to be superstrong in minimum timewhen your body is your only tool. I think that many of you have been in a similar situation. You could also put a pull up bar or kettlebell somewhere in an area of your officehouse that you frequently walk by. Pavel tsatsouline is a former soviet special forces instructor and subject matter expert to elite us military and law enforcement special operations units. If there is a secret to pull ups, it is to show up with an amazing set of abs. Pavel tsatsouline on the science of strength and the art of. If you are talking about the fighter pull up program, then it should be explained in the link. The object is to work out as heavy as you can for two sets of 5 reps of each exercise 24 times per week adding a small amount of weight each workout. Six days per week youll perform 5 sets of pull ups using a very specific rep scheme. For a strict, nonkipping pull up, chest to bar is a lot harder than chin over the bar.
Pavel s power to the people shows the reader how to run extremely efficient workout sessions, by maximizing strength gain and minimizing mass gain, fatigue and injury as well as eliminating postworkout muscle soreness and stiffness. Pavel tsatsouline on gtg, optimal rep count and rest duration. As such, its most commonly used as a strategy to do more pullups or chinups, since those can be done almost anywhere with a portable chinup bar. Just completed pavel tsatsoulines fighter pullup program. In other words youve done ten more reps you would not be able to do it you followed the classic 3 sets to failure approach. When doing weighted pull ups, i like to follow pavel tsatsouline and dan johns method discussed in easy strength.
Pavel tsatsouline on the tim ferriss show transcript. Get stronger by greasing the groove the art of manliness. Below youll find the complete, unedited transcript of my interview with pavel tsatsouline on the tim ferriss show. As far as im concerned, if the chin is over the bar, the rep counts. Pavels pullup push up ladder crank more using old school soviet special forces methods i wanted you to check out this method aka pavel s grease the groove of how to crank out more push ups and pull ups and set a new personal record pr. The bodybuilding pull up may be a poor choice in the general strength category, where the goal is high carryover to the greatest range of athletic and on the duty or on the job situations, but it has its uses, primarily as a postural correctional exercise. For anyone who takes fitness and sports seriously, learning for the first time about pavel tsatsouline is like being inducted into a secret club. One of my swat cowboys worked up to forty consecutive pull ups with this technique. Increase your pullup and dip numbers by using the grease. Performanceboosting tips from pavel tsatsouline outside online. Regardless, i wanted to share it with you and give you my two cents on what.
This upload is for learning purposes only, to spread the gospel of pavel tsatsouline and kettlebell training. In which pavel tsatsouline gives you the most epic introduction to an exercise video, ever. How to grease the groove for more pull ups bar brothers. Pavel tsatsoulines drop and give me 100 push up program. How to grind your deadlift mentally prepare for a steady, relentless effort, as opposed to having a speed mindset. Greasing the groove is a concept of pavel s which helps you especially on the pull up. What you need to know about grease the groove youtube. When you combine pavel s ideas for your warm up with the wendler 531 program i personally think you get a very nice wellrounded program which makes you a better athlete.
You are welcome to share up to 50% of the below transcript on your own site or. I started working out two times a day, combining push ups with pull ups and chin ups. Doing pull ups every day for rapid results matt march 26, 2016. My first run of pavel tsatsouline s fighter pull up program resulted in overtraining.
Now, for the first time, russian strength expert and former spetsnaz instructor pavel tsatsouline has gathered many of these devastating techniques into one highly teachable skill set. Jul 20, 2015 central to pavel s new program for explosive muscle gain is the skillful use of double kettlebells. I wouldnt say this pull up training program is fighterspecific, and thus, only reserved for fighters and other fullcontact athletes. Start off by doing ahard set of five on an exercise. Pavel tsatsouline on gtg, optimal rep count and rest duration for strength duration. You can listen to the entire episode here or stream it below. In the book, he talked about how important it is for the neurological groove to fire in a certain sequence and intensity. Of course, simple doesnt necessarily have anything to do with easy. If you do it the ladder way you may get something like that. The program minimum has it roots with the russian communist coup.
This is hardly a surprise since the routine calls for 25 days of high volume. For example, if your maximum number of pull ups is eight, then you would do 56 easy pull ups every few hours. He pointed me in the direction of pavel s fighter pull up program this program was designed by an unknown russian author. For example, the author of starting strength mark rippetoe has been known for his chin up affection while other gurus such as pavel tsatsouline prefer pull ups. It is the soviet special forces favorite for upping strength endurance.
And it turns out you can do more pullups, you can walk with a heavier weight. The program that nearly doubled my max pullups strongfirst. The fighter pull up program by pavel pavel fighter pull up via his website. The way i structured my take on the fighter program was to do 5 pull ups, rest 1 minute, 4 pull ups and so on.
For programming, i always use pavel tsatsouline s russian fighter program. Two powerful methods for improving your pullup strongfirst. A link to reference articles is at the bottom of the program. Pull ups for max reps palms forward, no kipping, neck must touch the bar kettlebell snatches for max reps in a 5. These two are titans of strength training which you will find all over the internet with different pieces of advice. At strongfirst, we have been successful with antiglycolytic training agt endurance protocols for kettlebell quick lifts e. Pavel revisited ashley jones international strength coach a few years ago now, pavel tsatsouline authored a program for a strong powerful core using the following 3 5 formula.
And what is the best way to get warmed up for pull ups. When i did ladders for pull ups using the lmh method of etk, i would add a rung to all three days of the week. Comrade, the kettlebell, has been instrumental in weeding out weakness out of the russian gene pool, and now youre next. Any mistakes made are purely down to my own inexperience and no reflection on the inventor of. Rep range fitness instructor pavel tsatsouline considers exercises like pull ups or push ups to be bodyweight. Explosive kettlebell training for explosive muscle gains. Would it be good to do them this way for repition pull ups for a test. Pavel tsatsouline is the unique thinker who instead of looking at strength as just a function of muscle mass, spread the idea that strength is. This means that during the day you will perform around 610 sets of 34 pull ups every hour or two.
Steal this strengthbuilding workout from the soviet. Pavel revisited ashley jones international strength coach. Improving at pull ups is exciting regardless of your level. Increase your pullups and dips by using the grease the. How to get better at everything by training multiple get. Anyway, i would be happy with 2025 for now since i have been stuck at 1011 for a long time. Alternate approach to synaptic facilitation delivers more volume in less time. In the pullup, i was able to grip the bar harder, creating greater. It is to do a mixed repset scheme that equals 10 reps or less. You can use the exact same progression for pull ups, the only difference is that you need to change your grip. For a fighter capable of 15 pullups the routine would look like this. We also have seen a lot of what the hell effects, like improvements in nontrained events and body composition. Apr 04, 2015 pavel tsatsouline on gtg, optimal rep count and rest duration for strength. Greasing the groove methods provide a great way to build the neurological skill to move heavy objects.