QUICKSILVER
EXPERT STRETCHING FOR MMA
BY PAVEL TSATSOULINE
& JON ENGUM
QUICKSILVER
EXPERT STRETCHING FOR MMA
BY PAVEL TSATSOULINE & JON ENGUM
TABLE OF CONTENTS
The Strength Stretching Master Principles: The 3S ...................................................... 1
The Power Tools ............................................................................................................... 2
Stretching Programming .................................................................................................. 3
Rotating Stretching Cycles ............................................................................................... 6
Front Split Cycle ................................................................................................................ 7
Loaded Straddle Cycle .................................................................................................... 11
About the Authors .......................................................................................................... 15
Additional Training Resources ....................................................................................... 16
© MMXXIII Power by Pavel, Inc. and Engum’s Extreme Training, LLC. You may not publish, reprint, or distribute any material from this work
without the express written consent by both companies. This text has been licensed to StrongFirst, Inc. for the Quicksilver course published by
Fanatic LLC.
StrongFirst® and the shield are registered trademarks of StrongFirst, Inc.
Flexible Steel® is a registered trademark of Engum’s Extreme Training LLC.
DISCLAIMER
The authors and publisher of this course, employees of Power by Pavel, Inc., StrongFirst, Inc., Engum’s Extreme Training LLC, Fanatic LLC and
their affiliates, associates, agents, and representatives are not responsible in any manner whatsoever for any injury that may occur through
following the instructions contained in this material. The activities may be too strenuous or dangerous for some people. Viewers and readers
should always consult a physician before engaging in them.
The Strength Stretching Master Principles: The 3S
1. Make SPACE
2. Use STRENGTH
3. SPREAD the load
The first principle, MAKE SPACE, refers to putting joints into traction to ease eccentric
movement.
The second principle, USE STRENGTH, insists that you stretch actively, using your muscles to
increase the range of motion as opposed to yielding to gravity or your training partner.
The third principle, SPREAD THE LOAD, demands that instead of going deeper into a stretch
by forcing one spot (an individual joint, muscle, or tendon), you stretch your entire body.
The 3S are master principles that apply not only to mobility and flexibility training but to the
eccentric component of many strength exercises, especially for the lower body: various squats,
kettlebell swings, etc.
How to Apply the 3S to Squat Deep and Pain Free
#1—Pull with the hip flexors (use strength)
#2—Pull the hips out of the sockets (make space)
#3—Lengthen the spine (spread the load)
1
The Power Tools
Pioneers built cabins with their own two hands using only primitive hand tools, axes, hand-saws,
chisels, and lots of sweat. They got the job done but it took a long time and a lot of work. Just
think of the time and effort they would have saved if they had modern construction tools…
The same is true in stretching. You could reach your goals after years of primitive static
stretching. Or get superior results in a fraction of the time by applying what we call “Power
Tools” to your favorite stretches. There are 18 Power Tools in the Flexible Steel toolkit. In
QUICKSILVER we focus on the most powerful and foolproof ones, the 3S plus three more:
Prying
Envision your joints as rusty door hinges or cement posts stuck in the ground. Loosening them
calls for rhythmical short movements. There are two types of prying, “hinge prying” in and out
of a stretch and “post prying” side to side. For best results, mix the two.
Pulses + Holds
Get into an easy stretch and then rhythmically and mildly contract the stretched muscles. A
mini contraction ~2sec long is followed by a relaxation of the same duration.
Repeat for 10 reps. After a set of 10 mini contractions move a little deeper into the stretch and
hold the position for 15 to 30 seconds. After 2-5 rounds of this you will “sneak” deeper into
the stretch with minimal discomfort.
Extended Isometric Stretching
Get into a stretch. This time slowly build up a very strong isometric contraction of the target
muscles. Keep squeezing for a long time, 30 to 45 seconds or even longer.
Don’t hold your breath! “Breathe behind the shield”—shallowly while keeping your abs tight.
When you can no longer stand the tension, instantly relax. Let your breath out with a sigh of
relief and immediately move deeper into the stretch.
Repeat for 3-5 reps. Gradually work up to 5 sets. Take long rest periods between sets, 3-5min.
Like in strength training, because this is exactly what it is.
Compared to the Power Tool above, this one is more miserable—but it also builds more strength.
2
Stretching Programming
At StrongFirst and Flexible Steel, we approach stretching the same as strength training.
First, we treat it as a mindful skill practice, as opposed to a mindless beatdown.
Second, we program it.
Following are the strength training programming tools that we apply to stretching.
Heavy-Medium-Light System. Vary the volume and the intensity within a week.
Specialized Variety. Use several exercises similar to the target one.
Cycling. Progressively increase the load over a multi-week training phase, then start over light.
Leapfrogging. Do not try to improve everything at once. Focus on one exercise for a training
cycle, then switch to another—while maintaining the gains made in the first with greatly
reduced training.
For our stretching purposes, “intensity” is the strength of the contraction.
“Volume” is the amount of work done: sets x reps or the time under tension.
A “repetition” is one contract/relax cycle.
A “set” is several reps done back to back.
E.g., if you contract and relax 5 times, then rest1 for a few minutes, and repeat the above 3
times, you have done 3 sets of 5 reps and your volume is 15 repetitions.
If you tense your stretched muscles with 70% of your maximal strength, your intensity is 70%.
Days can be “light,” “medium,” and “heavy” through a combination of volume, intensity, and the
chosen stretches and Power Tools.
E.g., an isometric side split session will feel way more demanding than say the same volume of
easy split switches or frog series stretches.
1
Like in strength training, actively rest between sets of stretches for a few minutes while
walking around and shaking your muscles. You may alternate sets of two different stretches.
Like in strength training, you may perform your stretches in a slow circuit instead of completing
all the sets of one stretch before moving on to another.
3
For the sake of programming, you need to rate the perceived difficulty of a stretch on a 1-3
scale:
1. Light—very easy
2. Medium—between “light” and “heavy”
3. Heavy—demands serious focus and relatively intense discomfort
These ratings are highly individual. An elite fighter’s “light” load could be a less experienced
athlete’s “medium,” etc.
For front split training, this is what light, medium, and heavy days look like:
Light Day
Exercises: Reverse Hamstring Stretch alternated with Kneeling Lunge Stretch2
Power Tool: Prying
Medium Day
Exercise: Front Split
Power Tool: Pulses + Holds
Heavy Day
Exercise: Front Split
Power Tool: Extended Isometric Stretching
Note that on the heavy day the exercise is the same as on the medium day but a more
demanding Power Tool makes the training session “heavy.”
2
Here is how to pry for the Reverse Hamstring Stretch alternated with the Kneeling Lunge
Stretch.
In the hamstring stretch use post prying. Pry in various directions. Then, when you feel looser,
slide out (with the front foot on the sand; with the back knee on a mat) to increase the stretch.
Periodically pause and just relax for awhile to “own” the new range of motion.
Without standing up bring your front foot back until your shin is perpendicular to the ground
and make your torso upright. You are ready for the kneeling lunge.
In the kneeling lunge use hinge prying. Rhythmically, approximately once every 2sec, contract
your glutes to drive your pelvis forward.
In both stretches periodically pause and just relax into stretch. Breathe “through” your
stretched muscles and wait until your muscles relax and you “own” this range of motion.
Do not push yourself in either stretch—it is the easy day.
4
And for the loaded straddle:
Light Day
Exercises: Frog Series
Power Tool: Prying
Medium Day
Exercise: Horizontal Cossack
Power Tool: Pulses + Holds
Heavy Day
Exercise: Loaded Straddle3
Power Tool: Extended Isometric Stretching
These are not your only choices. QUICKSILVER programming is easily adaptable to other
stretches and Power Tools.
We recommend that you do “heavy” stretching 3 times every 2 weeks. You need to be well
recovered to repeat hard isometric work. This does not mean that no other stretching should
be done; use easier methods and exercises while you recover from your hard sessions.
Space the heavy days as far apart as possible over two weeks and fill in the other stretching
days with light and medium efforts:
Week
1
Monday Tuesday Wednesday Thursday
Light
Heavy
Light
Medium
Friday
Saturday Sunday
Heavy
Off
2
Medium
Light
Heavy
Light
Medium
Note that week one has two heavy sessions and more light work while week two only has one
heavy day but more medium days.
If you are doing other strength work—and you ought to be—it is a good idea to match the
effort so your heavy days are heavy and your light days are light. Many athletes think they
should do heavy stretching on their rest days, but they are wrong. If you do that, you will never
have a real recovery day. It is better to double up your heavy days, double up your light days,
and keep your “off” days off!
It is important to save your QUICKSILVER stretching so it is the last thing on the docket on your
training day. We repeat: strength stretching comes at the very end of a training session!
3
Start without a weight.
5
Rotating Stretching Cycles
Below you will find two powerful stretching cycles, one for the front split and the other for the
loaded straddle.
A cycle has 4 phases, each with progressively greater volume.
Each phase is supposed to be 2 weeks long—but it can be extended. If you have not adapted to
the volume in a given phase, e.g., you are still sore when it is time to do your heavy stretching
again, repeat the same 2-week phase until you can comfortably handle it before moving up in
volume in the next phase.
After you have made it through an entire 4-phase progression (8 weeks or longer), you will
notice a significant improvement in your targeted stretch, the front splits, or the loaded
straddle.
Take a 1-2 week break from stretching. After a break, most athletes find that they have not lost
any flexibility and some even improve with rest.
Then switch to the other stretch for a cycle.
This is what your QUICKSILVER lower body stretching will look like in real time:
8+ weeks—front split cycle
1-2 weeks—no stretching
8+ weeks—loaded straddle cycle
1-2 weeks—no stretching
Start over
Once you start following the program, you will realize that the front split cycle includes easy
stretches to maintain the straddle and the straddle cycle does the same for the front split.
You will also notice that each training session in the straddle cycle wraps up with a stretch for
the piriformis and other muscles around the glute that are notorious for getting tight from
straddles and side splits.
Design your own upper body stretching program following the above guidelines.
6
Front Split Cycle, Phase I
Monday
Tuesday
Wednesday
Thursday
Friday
LIGHT
HEAVY
LIGHT
MEDIUM
HEAVY
1. Frog Series 1. Sumo
SQ/GM
1. Frog Series 1. Split
Switches
1. Sumo
SQ/GM
1 set
5 reps / 3 sets
1 set
20 reps / 1 set
5 reps / 3 sets
2. Reverse
Hamstring
Stretch +
Kneeling
Lunge
2. Isometric
Front Split
2. Reverse
Hamstring
Stretch +
Kneeling
Lunge
2. Front Split
2. Isometric
Front Split
Easy prying /
3 sets
3 reps / 3 sets
Easy prying /
3 sets
(10 pulses, 15sec
hold, 10 pulses,
20sec hold, 10
pulses, 30sec
hold) / 1 set
MEDIUM
LIGHT
HEAVY
LIGHT
1. Split
Switches
20 reps / 1 set
2. Front Split
1. Frog Series 1. Sumo
SQ/GM
1 set
2. Reverse
Hamstring
Stretch +
(10 pulses, 15sec
Kneeling
hold, 10 pulses,
Lunge
20sec hold, 10
pulses, 30sec
Easy prying /
hold) / 1 set
3 sets
3 reps / 3 sets
MEDIUM
1. Frog Series 1. Split
Switches
5 reps / 3 sets
1 set
20 reps / 1 set
2. Isometric
Front Split
2. Reverse
Hamstring
Stretch +
Kneeling
Lunge
2. Front Split
3 reps / 3 sets
Easy prying /
3 sets
(10 pulses, 15sec
hold, 10 pulses,
20sec hold, 10
pulses, 30sec
hold) / 1 set
7
Front Split Cycle, Phase II
Monday
Tuesday
Wednesday
Thursday
Friday
LIGHT
HEAVY
LIGHT
MEDIUM
HEAVY
1. Frog Series 1. Sumo
SQ/GM
1. Frog Series 1. Split
Switches
1. Sumo
SQ/GM
1 set
5 reps / 3 sets
1 set
20 reps / 1 set
5 reps / 3 sets
3. Reverse
Hamstring
Stretch +
Kneeling
Lunge
2. Isometric
Front Split
2. Reverse
Hamstring
Stretch +
Kneeling
Lunge
2. Front Split
2. Isometric
Front Split
Easy prying /
3 sets
4 reps / 3 sets
Easy prying /
3 sets
(10 pulses, 15sec
hold, 10 pulses,
20sec hold, 10
pulses, 30sec
hold) /
2 sets
MEDIUM
LIGHT
HEAVY
LIGHT
1. Split
Switches
20 reps / 1 set
2. Front Split
1. Frog Series 1. Sumo
SQ/GM
1 set
2. Reverse
Hamstring
Stretch +
(10 pulses, 15sec
Kneeling
hold, 10 pulses,
Lunge
20sec hold, 10
pulses, 30sec
Easy prying /
hold) / 2 sets
3 sets
4 reps / 3 sets
MEDIUM
1. Frog Series 1. Split
Switches
5 reps / 3 sets
1 set
20 reps / 1 set
2. Isometric
Front Split
2. Reverse
Hamstring
Stretch +
Kneeling
Lunge
2. Front Split
4 reps / 3 sets
Easy prying /
3 sets
(10 pulses, 15sec
hold, 10 pulses,
20sec hold, 10
pulses, 30sec
hold) / 2 sets
8
Front Split Cycle, Phase III
Monday
Tuesday
Wednesday
Thursday
Friday
LIGHT
HEAVY
LIGHT
MEDIUM
HEAVY
1. Frog Series
1. Sumo
SQ/GM
1. Frog Series
1 set
5 reps / 3 sets
1 set
2. Reverse
Hamstring
Stretch +
Kneeling
Lunge
2. Isometric
Front Split
2. Reverse
Hamstring
Stretch +
Kneeling
Lunge
Easy prying /
4 sets
5 reps / 3 sets
Easy prying /
4 sets
MEDIUM
LIGHT
HEAVY
1. Split
Switches
20 reps / 1 set
2. Front Split
1. Frog Series
1 set
2. Reverse
Hamstring
Stretch +
(10 pulses, 15sec
Kneeling
hold, 10 pulses,
Lunge
20sec hold, 10
pulses, 30sec
Easy prying /
hold) / 3 sets
4 sets
1. Sumo
SQ/GM
5 reps / 3 sets
3. Isometric
Front Split
5 reps / 3 sets
1. Split
Switches
20 reps / 1 set
1. Sumo
SQ/GM
5 reps / 3 sets
2. Front Split 2. Isometric
Front Split
(10 pulses,
15sec hold, 10
pulses, 20sec
hold, 10 pulses,
30sec hold) /
5 reps / 3 sets
3 sets
LIGHT
1. Frog
Series
1 set
MEDIUM
1. Split
Switches
20 reps / 1 set
2. Reverse
2. Front Split
Hamstring
Stretch +
Kneeling
(10 pulses, 15sec
Lunge
hold, 10 pulses,
20sec hold, 10
Easy prying /
pulses, 30sec
4 sets
hold) / 3 sets
9
Front Split Cycle, Phase IV
Monday
Tuesday
Wednesday
Thursday
Friday
LIGHT
HEAVY
LIGHT
MEDIUM
HEAVY
1. Frog Series
1 set
2. Reverse
Hamstring
Stretch +
Kneeling
Lunge
1. Sumo
SQ/GM
5 reps / 3 sets
2. Isometric
Front Split
1. Frog Series
1 set
2. Reverse
Hamstring
Stretch +
Kneeling
Lunge
Easy prying /
5 sets
5 reps / 5 sets
Easy prying /
5 sets
MEDIUM
LIGHT
HEAVY
1. Split
Switches
20 reps / 1 set
2. Front Split
1. Frog Series
1 set
1. Sumo
SQ/GM
5 reps / 3 sets
2. Reverse 1 2. Isometric
Hamstring Front Split
(10 pulses, 15sec
Stretch +
hold, 10 pulses,
Kneeling
20sec hold, 10
Lunge
pulses, 30sec
hold) / 3 sets
Easy prying /
5 reps / 5 sets
5 sets
1. Split
Switches
20 reps / 1 set
1. Sumo
SQ/GM
5 reps / 3 sets
2. Front Split 2. Isometric
Front Split
(10 pulses,
15sec hold, 10
pulses, 20sec
hold, 10 pulses,
30sec hold) /
3 sets
LIGHT
1. Frog
Series
1 set
5 reps / 5 sets
MEDIUM
1. Split
Switches
20 reps / 1 set
2. Reverse
2. Front Split
Hamstring
Stretch +
(10 pulses, 15sec
Kneeling
hold, 10 pulses,
Lunge
20sec hold, 10
pulses, 30sec
Easy prying /
hold) / 3 sets
5 sets
10
Loaded Straddle Cycle, Phase I
Monday
Tuesday
Wednesday
Thursday
Friday
LIGHT
HEAVY
LIGHT
MEDIUM
HEAVY
1. Frog
Series
2 sets
2. Rev. Ham.
+ Kneel.
Lunge
1 set
3. Low
Windmill
2 sets / 3 reps
MEDIUM
1. Split
Switches
1. Sumo
SQ/GM
3 reps / 3 sets
2. Isometric
Loaded
Straddle
3 reps / 3 sets
3 sets
20 reps per side
/ 1 set
3 reps / 3 sets
2. Rev. Ham.
+ Kneel.
Lunge
2. Horizontal
Cossack
2. Isometric
Loaded
Straddle
1 set
Pulses + holds /
1 set per side
3. Triangle
Choke
Stretch
3 reps / 3sets
3. Pterodactyl
3 reps / 2 sets
1 set
3 reps / 3 sets
LIGHT
HEAVY
LIGHT
MEDIUM
1. Frog Series
2. Horizontal
Cossack
2. Rev. Ham.
+ Kneel.
Lunge
1 set
1. Sumo
SQ/GM
3 reps / 3 sets
2 sets
3. Triangle
Choke
Stretch
1. Split
Switches
3. Pterodactyl 3. Low
Windmill
20 reps per side
/ 1 set
Pulses + holds /
1 set per side
1. Frog Series
1 set
3. Low
Windmill
3 reps / 2 sets
1. Sumo
SQ/GM
3 reps / 3 sets
2. Isometric
Loaded
Straddle
3 reps / 3 sets
1. Frog
Series
2 sets
20 reps per side
/ 1 set
2. Rev. Ham.
+ Kneel.
Lunge
2. Horizontal
Cossack
1 set
3. Pterodactyl 3. Low
Windmill
3 reps / 3 sets
1. Split
Switches
3 reps / 2 sets
Pulses + holds /
1 set per side
3. Triangle
Choke
Stretch
1 set
11
Loaded Straddle Cycle, Phase II
Monday
Tuesday
Wednesday
Thursday
Friday
LIGHT
HEAVY
LIGHT
MEDIUM
HEAVY
1. Frog
Series
2 sets
2. Rev. Ham.
+ Kneel.
Lunge
1 set
3. Low
Windmill
1. Sumo
SQ/GM
5 reps / 3 sets
2. Isometric
Loaded
Straddle
5 reps / 3 sets
1. Frog Series
1. Split
Switches
1 set
20 reps per side
/ 2 sets
2. Rev. Ham.
+ Kneel.
Lunge
2. Horizontal
Cossack
1 set
3. Pterodactyl 3. Low
Windmill
Pulses + holds /
2 sets per side
3. Triangle
Choke
Stretch
1. Sumo
SQ/GM
5 reps / 3 sets
2. Isometric
Loaded
Straddle
5 reps / 3 sets
3. Pterodactyl
5 reps / 2 sets
3 sets
5 reps / 1 set
2 sets
3 sets
MEDIUM
LIGHT
HEAVY
LIGHT
MEDIUM
1. Split
Switches
1. Frog Series
20 reps per side
/ 2 sets
2 sets
2. Horizontal
Cossack
2. Rev. Ham.
+ Kneel.
Lunge
Pulses + holds /
2 sets per side
3. Triangle
Choke
Stretch
2 sets
1 set
3. Low
Windmill
5 reps / 2 sets
1. Sumo
SQ/GM
5 reps / 3 sets
2. Isometric
Loaded
Straddle
5 reps / 3 sets
1. Frog
Series
2 sets
20 reps per side
/ 2 sets
2. Rev. Ham.
+ Kneel.
Lunge
2. Horizontal
Cossack
1 set
3. Pterodactyl 3. Low
Windmill
3 sets
1. Split
Switches
5 reps / 2 sets
Pulses + holds /
2 sets per side
3. Triangle
Choke
Stretch
2 sets
12
Loaded Straddle Cycle, Phase III
Monday
Tuesday
Wednesday
Thursday
Friday
LIGHT
HEAVY
LIGHT
MEDIUM
HEAVY
1. Frog
Series
2 sets
2. Rev. Ham.
+ Kneel.
Lunge
1 set
3. Low
Windmill
1. Sumo
SQ/GM
5 reps / 3 sets
2. Isometric
Loaded
Straddle
5 reps / 3 sets
1. Frog Series
1. Split
Switches
2 sets
20 reps per side
/ 2 sets
2. Rev. Ham.
+ Kneel.
Lunge
2. Horizontal
Cossack
1 set
3. Pterodactyl 3. Low
Windmill
Pulses + holds /
2 sets per side
3. Triangle
Choke
Stretch
1. Sumo
SQ/GM
5 reps / 3 sets
2. Isometric
Loaded
Straddle
5 reps / 5 sets
3. Pterodactyl
5 reps / 2 sets
5 reps / 3 sets
5 reps / 2 sets
2 sets
5 reps / 5 sets
MEDIUM
LIGHT
HEAVY
LIGHT
MEDIUM
1. Split
Switches
1. Frog Series
20 reps per side
/ 2 sets
1 set
2. Horizontal
Cossack
2. Rev. Ham.
+ Kneel.
Lunge
Pulses + holds /
1 set per side
3. Triangle
Choke
Stretch
1 set
1 set
3. Low
Windmill
5 reps / 1 set
1. Sumo
SQ/GM
5 reps / 5 sets
2. Isometric
Loaded
Straddle
5 reps / 5 sets
1. Frog
Series
1 set
20 reps per side
/ 2 sets
2. Rev. Ham.
+ Kneel.
Lunge
2. Horizontal
Cossack
1 set
3. Pterodactyl 3. Low
Windmill
5 reps / 5 sets
1. Split
Switches
5 reps / 1 set
Pulses + holds /
2 sets per side
3. Triangle
Choke
Stretch
2 sets
13
Loaded Straddle Cycle, Phase IV
Monday
Tuesday
Wednesday
Thursday
Friday
LIGHT
HEAVY
LIGHT
MEDIUM
HEAVY
1. Frog
Series
3 sets
2. Rev. Ham.
+ Kneel.
Lunge
2 sets
3. Low
Windmill
1. Sumo
SQ/GM
5 reps / 5 sets
2. Isometric
Loaded
Straddle
5 reps / 5 sets
1. Frog Series
1. Split
Switches
1 set
20 reps per side
/ 3 sets
2. Rev. Ham.
+ Kneel.
Lunge
2. Horizontal
Cossack
1 set
3. Pterodactyl 3. Low
Windmill
Pulses + holds /
3 sets per side
3. Triangle
Choke
Stretch
1. Sumo
SQ/GM
5 reps / 5 sets
2. Isometric
Loaded
Straddle
5 reps / 5sets
3. Pterodactyl
5 reps / 2 sets
5 sets / 5 reps
5 reps / 1 set
3 sets
5 sets / 5 reps
MEDIUM
LIGHT
HEAVY
LIGHT
MEDIUM
1. Split
Switches
1. Frog Series
20 reps per side
/ 3 sets
3 sets
2. Horizontal
Cossack
2. Rev. Ham.
+ Kneel.
Lunge
Pulses + holds /
3 sets per side
3. Triangle
Choke
Stretch
3 sets
1 set
3. Low
Windmill
5 reps / 3 sets
1. Sumo
SQ/GM
5 sets / 5 reps
2. Isometric
Loaded
Straddle
5 reps / 5 sets
1. Frog
Series
3 sets
20 reps per side
/ 3 sets
2. Rev. Ham.
+ Kneel.
Lunge
2. Horizontal
Cossack
1 set
3. Pterodactyl 3. Low
Windmill
5 sets / 5 reps
1. Split
Switches
5 reps / 3 sets
Pulses + holds /
3 sets per side
3. Triangle
Choke
Stretch
3 sets
14
Get the edge with QUICKSILVER!
Drop us a line about your stretching success at StrongFirst Forum.
About the Authors
PAVEL TSATSOULINE is a former Soviet Special Forces instructor and Subject Matter
Expert to elite US military and law enforcement special operations units. He is the CEO of
StrongFirst, Inc., a global school of strength.
JON ENGUM is a StrongFirst Certified Master Instructor and a 7th Dan Kukkiwon Certified
Taekwondo Grandmaster. He is the CEO of Flexible Steel, a global school of stretching.
The authors with colleague Dr. Prentiss Rhodes
15
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16
Your #1 training priority is to get the most
mat time. Hence strength and conditioning
must take up the least amount of your time,
energy, and mental bandwidth.
The kettlebell is the answer. It is the most
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covers all the bases of strength (dynamic
and static), conditioning, and resilience with
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your power and conditioning questions
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his team to design a program just for you. Kettlebells StrongFirst blends Pavel’s expertise in “lowtech/high concept” training for the military with the BJJ knowledge of the black belts at his
StrongFirst school of strength.
The result is a “plug-and-play” program that builds “3D” strength and conditioning—while
making your carcass more resilient instead of piling on new injuries like many popular
“workouts.”
A key feature of the program is Russian anti-glycolytic programming—the gold medal alternative
to mindless “metcons” and “smokers” that take a lot more out of you than they give.
Kettlebells StrongFirst
Get stronger than the competition—
while leaving a full tank for rolling.
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STRONGER TODAY,
special report by PAVEL,
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SUBSCRIBE HERE and power to you!
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