The naked warrior, bodyweight exercises for greater strength. This is hardly a surprise since the routine calls for 25 days of high volume. 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. I started working out two times a day, combining push ups with pull ups and chin ups. Would it be good to do them this way for repition pull ups for a test. Of course, simple doesnt necessarily have anything to do with easy. If you do it the ladder way you may get something like that. Using this program i nearly doubled my max pull ups. Books by pavel tsatsouline author of kettlebell simple. 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. If you are only doing fpp 3xweek, well you might want to try to add at least one more day of pull ups. Start off by doing ahard set of five on an exercise. Pavel tsatsouline on the tim ferriss show transcript.
If you have never completed a pull up, then do three slow eccentric pull ups five times a day alternate days with ring rows. A good question came up on the strongfirst forum about the inclusion of something into the 40 day program. When i walk under the pull up bar, i must perform two pull ups. Greasing the groove is a strength training method popularized by russian fitness author and coach, pavel tsatsouline, in which you practice a. Rep range fitness instructor pavel tsatsouline considers exercises like pull ups or push ups to be bodyweight. Pullups north america becoming a big kids is a big deal. You are welcome to share up to 50% of the below transcript on your own site or. In which pavel tsatsouline gives you the most epic introduction to an exercise video, ever. Pavel is now a subject matter expert to the us marine corps, the us secret service, and the us navy seals. In the book, he talked about how important it is for the neurological groove to fire in a certain sequence and intensity.
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. Six days per week youll perform 5 sets of pull ups using a very specific rep scheme. 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. 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. If you are not familiar with the actual program, it looks a little something like this. At this point i just kinda got bored of doing push ups but hey, i had to complete the challenge. 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.
Do this everyday and a strict pull up will come soon. Performanceboosting tips from pavel tsatsouline outside online. When i walk by the kettlebell, i must perform 10 swings. 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. Comrade, the kettlebell, has been instrumental in weeding out weakness out of the russian gene pool, and now youre next. So if you cant do a pull up yet, start with 1 of these chin up progressions. 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. Pavel tsatsouline, the author of the naked warrior. For anyone who takes fitness and sports seriously, learning for the first time about pavel tsatsouline is like being inducted into a secret club. Pavel revisited ashley jones international strength coach. Pavel tsatsouline s drop and give me 100 push up program each link is a differnet page and they are in order. Pull ups 3 exercises strengthen your pull ups from master strongfirst instructor karen smith.
Just completed pavel tsatsoulines fighter pullup program. This means that during the day you will perform around 610 sets of 34 pull ups every hour or two. How i increased my pull ups by over 50% in 1 month duration. Theres another program called drop and give me 100 in the same article thats alot like the other one only a bit harder. Hes also a master teacher for fif italian federation of fitness and a former. For example, if your maximum number of pull ups is eight, then you would do 56 easy pull ups every few hours. For my first challenge of 2018, i tried the russian fighter pull up program and vlogged my progress. 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. Pick a weight that you could do six to seven times with good form and stop at five reps. Doing pull ups every day for rapid results matt march 26, 2016. I always just jog or do a light easy warm up such as jumping jacks, is there a better way. The silhouette of a man doing a pullup on a beach in the philippines.
As far as im concerned, if the chin is over the bar, the rep counts. Apr 04, 2015 pavel tsatsouline on gtg, optimal rep count and rest duration for strength. For those who dont know steve or the ikff they focus mainly on g. It occurred to me as i was answering this question that we are at the tenyear anniversary of when i first discovered this program. Greasing the groove methods provide a great way to build the neurological skill to move heavy objects. This skinny guy trains 57 days to pull up his wife. And it turns out you can do more pullups, you can walk with a heavier weight. Get stronger by greasing the groove the art of manliness. What you need to know about grease the groove youtube. I wouldnt say this pull up training program is fighterspecific, and thus, only reserved for fighters and other fullcontact athletes. Just completed pavel tsatsouline s fighter pull up program. For the pull up, the ab wheel gives you the same feeling that you want when you perform on the bar.
Follow the program to the letter and you will get stronger, move better and get cardio from hell. The fighter pullup program by pavel tsatsouline the pull. The battle between pull ups and chin ups has been going on for a long time. Jan 15, 2015 pavel tsatsouline is chairman of strongfirst, inc. To make your best progress with your physical goals, all you may need is a shift. Once you are reintroducing load to your pullups, keep each set lighter than what you think you could have done. If you are reading this, chances are one of the major obstacles you are facing right now are pull ups and chin ups. Tactical athlete pullup system video digital video tactical. I think that many of you have been in a similar situation. It is the soviet special forces favorite for upping strength endurance. 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.
Alternate approach to synaptic facilitation delivers more volume in less time. The fighter pull up program is a thirtyday training regime that has been proven to double your reps. 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. You must try the russian fighter pull up program youtube. Tactical strength challenge performance requirements youtube. They are required to perform 18 dead hang pull ups wearing a 10kilo 22 pound bulletproof vest. Increase your pullups and dips by using the grease the. I remember the first time i tried pull ups and dips i got exactly one pull up and three dips. 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. He pointed me in the direction of pavel s fighter pull up program this program was designed by an unknown russian author. Pavel tsatsouline quotes author of kettlebell simple. The program minimum has it roots with the russian communist coup.
In the 1980s, he was a physicaltraining instructor for spetnaz, the elite soviet specialforces units. We also have seen a lot of what the hell effects, like improvements in nontrained events and body composition. Pavel tsatsouline introduced me to the idea of the russian fighters pull up program. Pavel tsatsouline has 31 books on goodreads with 18369 ratings. Pavels fighter pullup program optimized for naturals. Pavel tsatsouline on the science of strength and the art of. It is to do a mixed repset scheme that equals 10 reps or less. Pavel tsatsouline on gtg, optimal rep count and rest duration. Two powerful methods for improving your pullup strongfirst. The fighter pull up program by pavel pavel fighter pull up via his website. Explosive kettlebell training for explosive muscle gains pavel tsatsouline on. You are on the soviet territory, and you are becoming a better man. Steal this strengthbuilding workout from the soviet. How to grind your deadlift mentally prepare for a steady, relentless effort, as opposed to having a speed mindset.
My first run of pavel tsatsouline s fighter pull up program resulted in overtraining. Anyway, i would be happy with 2025 for now since i have been stuck at 1011 for a long time. Increase your pullup and dip numbers by using the grease. How to grease the groove and exercise easy the atlantic. Below is the rep scheme for the first 30 days of the russian fighter pull up program.
This upload is for learning purposes only, to spread the gospel of pavel tsatsouline and kettlebell training. Explosive kettlebell training for explosive muscle gains. Pavel tsatsoulines drop and give me 100 push up program. Jul 20, 2015 central to pavel s new program for explosive muscle gain is the skillful use of double kettlebells. Improving at pull ups is exciting regardless of your level. Plus, download your free pullup training guides to help you. An ideal plan would be to do about one quality negative pull up every ten minutes while working out other body parts for a grand total of five in a workout.
Jan, 20 pavel, i know that this is the best way to go for heavy pull ups. Regardless, i wanted to share it with you and give you my two cents on what. The prescribes regimen requires that you say no to any other upperbody work with the exception of pull ups or chin ups. In the naked warrior pavel reveals exactly what it takes to be superstrong in minimum timewhen your body is your only tool. 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. The program that nearly doubled my max pullups strongfirst. But today, this nowcommon iron ball only forms part of his prolific body of work. When doing weighted pullups, i like to follow pavel tsatsouline and dan john s method discussed in easy strength. Below youll find the complete, unedited transcript of my interview with pavel tsatsouline on the tim ferriss show.
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. My first run of pavel tsatsoulines fighter pullup program resulted in overtraining. In his original kettlebell book, pavel tsatsouline talks about a program maximum and a program minimum. One of my swat cowboys worked up to forty consecutive pull ups with this technique. Once you are reintroducing load to your pull ups, keep. Pavel tsatsouline is a former soviet special forces instructor and subject matter expert to elite us military and law enforcement special operations units.
Any mistakes made are purely down to my own inexperience and no reflection on the inventor of. When doing weighted pull ups, i like to follow pavel tsatsouline and dan johns method discussed in easy strength. Pavel tsatsouline return of the kettlebell 2009 full video. The tactical athlete pullup system dvd will teach you how to pull your own weight and then some. The lat provides a connection between yourarm and the rest of your body at the moment of the punchs impact. 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 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. But accomplishing either is also extraordinarily difficult. Pavel tsatsouline on gtg, optimal rep count and rest duration for strength duration. Any mistakes made are purely down to my own inexperience and no. Its a multiweek program that involves sneaking up on reps. For a strict, nonkipping pull up, chest to bar is a lot harder than chin over the bar.
And what is the best way to get warmed up for pull ups. Pass the navy seals test using pavel tsatsoulines pullup. 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. Pavel s 60yearold fatherinlaw had a similar system in place. You could also put a pull up bar or kettlebell somewhere in an area of your officehouse that you frequently walk by. 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. After reading his articles and checking out his site i did the following programme between planned programs for a change. Recently i interview steve cotter the head of the ikff and some may say the flip side to pavels hardstyle coin. 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. A word on push ups for reasons other than getting buff or becoming one of the few good men.
You can use the exact same progression for pull ups, the only difference is that you need to change your grip. I set a goal to be able to do twelve pull ups after completing the program in thirty days. For programming, i always use pavel tsatsouline s russian fighter program. If i recall correctly, the world record is near the hundreds so i dont think it should be impossible. 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. 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. Pavel tsatsouline is known for creating the phrase greasing the groove in his book power to the people. One look at mike tysons back when he punched should make it obvious how important the lats are to a fighter. These two are titans of strength training which you will find all over the internet with different pieces of advice. Pavel tsatsouline and greasing the groove grease the groove is a style of training that was developed by legendary spetsnaz trainer pavel tsatsouline. The fighter pullup program can double or triple your pullups in.
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. The fighter pullup program by pavel tsatsouline the pullup. For a fighter capable of 15 pullups the routine would look like this. How to grease the groove for more pull ups bar brothers. I occasionally add some dips and modified pull ups but if you really do the two core exercises the way you are supposed to, you wont have much left.
Likewise, just because pavel tsatsouline s fiveweek training program requires only two exercises a day using a single kettlebell doesnt. Here is a powerful russian pullup program adaptable to any level of ability. Others say the chest has to touch the bar for the rep to count. From walking to talking, playing to potty training no challenge is too big with pullups traini. Pull ups for max reps palms forward, no kipping, neck must touch the bar kettlebell snatches for max reps in a 5. In the pullup, i was able to grip the bar harder, creating greater. The russian bear another effective high volume program is the russian bear program i learned from pavel tsatsouline. If you are talking about the fighter pull up program, then it should be explained in the link. How to get better at everything by training multiple get. You can listen to the entire episode here or stream it below. 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. If there is a secret to pull ups, it is to show up with an amazing set of abs.