Kettlebell Pavel and Joe Rogan
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guardian7
Level 6 Valued Member
Despite all his experience and knowledge, he just keeps it simple GPP training in his own life and that is enough. It really is for 99 percent of the population. Doesn't care about nutrition. Is OK with creatine. Not even vitamins. There is no magic formula. Keep it simple, consistent and sustainable. They other cool point is that he has almost no injuries. Younger guys here may not understand how broken most people are who have done heavy lifting all their lives. Search Ronnie Coleman, which Joe mentions. Ask older guys how many of their friends have knee, hip, back, shoulder problems despite/because of working out.
He details this in Return of the Kettlebell I think but basically you can only keep it heavy/hard for about two weeks. Then do another two week block. Two week grinds focus and two week ballistics focus may be an option that could be more used.
He also validated the importance of sleep and cold exposure. I have been working on those. Hot then cold showers highly recommended.
In addition, he has no time for the go hard go heavy, one more rep culture. He is in it for the long term.
Although there was not much that was new for those who follow Strongfirst, it was nice to see him tie together everything into a fairly cohesive whole. Maybe it is time for a short book of Strongfirst principles/protocols to update the previous works and reach a broader audience and serve as consistent talking points for a media strategy and brand identity. A kind of meta manual. I have read some of the older works recently and it is not easy to fit all the pieces together. There are gold nuggets everywhere but it takes a while to put it together into a system. We can see this by the number of questions on the forum.
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guardian7
Level 6 Valued Member
These is very true. There is a kind of shuffling gate that we identify with the elderly. I am working on my posture. There is technology now that can identify people by their gait. We have all had this experience. Apparently our gait is as unique as our face. See "gate recognition" for those interested.
I wonder if in evolutionary terms we are sensitive to those who are either a potential threat or who need help by their gait.
Antti
Level 10 Valued Member
To me the interview brought little in terms of new. But it was a succinct summary of his understanding of training and so called fitness.
I don't know why his comments on the diet are looked down upon. The meat + veggies is the base to build on. There just isn't anything magic. He says he doesn't know about nutrition but to me it feels like he approaches it with the same effective minimalism as with training.
Of course, I would have enjoyed some new insights and talk about a new book for Christmas, the Plan Strong combined in to a new version of PTTP, PTTP Pro and Beyond Bodybuilding all in the same. But... it's not like most of what he wrote back then isn't true now and will always be, so there is little need for new things to be said.
I don't know why his comments on the diet are looked down upon. The meat + veggies is the base to build on. There just isn't anything magic. He says he doesn't know about nutrition but to me it feels like he approaches it with the same effective minimalism as with training.
Of course, I would have enjoyed some new insights and talk about a new book for Christmas, the Plan Strong combined in to a new version of PTTP, PTTP Pro and Beyond Bodybuilding all in the same. But... it's not like most of what he wrote back then isn't true now and will always be, so there is little need for new things to be said.
Bauer
Level 8 Valued Member
I have a bit of mixed feelings towards this interview that are also reflected in this thread.
On the one hand the time went by quickly and I think it was a great summary of a lot of important concepts.
On the other hand it didn't excite me as much as the Tim Ferriss interview.
I guess as someone who has read almost all of Pavels articles and most of his books there was not as much new info and I had hoped more for more dialogue and interaction (less presentation), some hints about upcoming works and more of Pavel's wit and humour.
That being said I think it was a great summary of important SF concepts. And it is easy to overlook some very great points. Fortunately most of them have already been named in this thread.
For longevity train fast twich: Train fast or train heavy.
For health focus on the big things: Mitochondria (ballistics, steady state endurance, cold, fasting, breathing), strength, sleep quality, a diet that works for you.
Pavel walks his talk: Q&D is not just "some protocol" that is mainly a sellable product (which is so common in the fitness industry) but reflects his own minimalist routine.
Only 2 out of 4 weeks should be hard/heavy training, never more.
Step cycles are great for developing tissues, bones, ligaments, tendons, etc.
Step cycles and variable wave-loading are more resilient when training has to be suspended (think illness, travel time, etc.) than progressive overload.
I found his remark very interesting that calisthenics requires way more coaching.
On the one hand the time went by quickly and I think it was a great summary of a lot of important concepts.
On the other hand it didn't excite me as much as the Tim Ferriss interview.
I guess as someone who has read almost all of Pavels articles and most of his books there was not as much new info and I had hoped more for more dialogue and interaction (less presentation), some hints about upcoming works and more of Pavel's wit and humour.
That being said I think it was a great summary of important SF concepts. And it is easy to overlook some very great points. Fortunately most of them have already been named in this thread.
For longevity train fast twich: Train fast or train heavy.
For health focus on the big things: Mitochondria (ballistics, steady state endurance, cold, fasting, breathing), strength, sleep quality, a diet that works for you.
Pavel walks his talk: Q&D is not just "some protocol" that is mainly a sellable product (which is so common in the fitness industry) but reflects his own minimalist routine.
Only 2 out of 4 weeks should be hard/heavy training, never more.
Step cycles are great for developing tissues, bones, ligaments, tendons, etc.
Step cycles and variable wave-loading are more resilient when training has to be suspended (think illness, travel time, etc.) than progressive overload.
I found his remark very interesting that calisthenics requires way more coaching.
Sean M
Level 7 Valued Member
My read of it:
This one was "Professor Tsatsouline", with the nutrition bit at the end the equivalent of a casual conversation with the professor at break or over a beer.
The Tim Ferriss interview one was "Coach Pavel".
This one had good information for those of us "in the know" (albeit review/high-level of concepts he dives deep into, especially in Q&D), but it was a lot to take in if you are not already familiar with StrongFirst principles. I wouldn't know where to start or what to really make of what I heard if I were coming from either the American "school" of powerlifting/culture, or as a typical gym bro (or even just a casual "exerciser").
Molson
Level 5 Valued Member
I agree 100%.
One more quote that Pavel used that still resonates in my head is that kettlebells work muscles without breaking them. I always wonder if this is more due to the fact that we learn to us them with proper guidance (if following SF) or because it’s almost not possible to use them at all if you don’t know how. Also it’s hard to use at ale the heavy ones for your physique, you can’t outgrind most kB lifts. It’s probably due to both.
SFZach
First Post
I've read a few articles by Pavel and Easy Strength with Pavel and Dan John but other than that I'm not too ingrained with his philosophies. I listened to this interview and I was very intrigued with the Russian Variable Overload system. He explains the big picture but doesn't give any insight on what drives the decision making with the programming. I get that every day the intensity and volume changes but not the methodology behind it. Can anyone tell me a book or an article of his that would help me learn more about this specific philosophy?
AndyGog
Level 5 Valued Member
I was really interested in the way Pavel spoke about step loading for beginners. It sounded a lot more like sticking with a single weight for a long time instead of adding 2.5kg every other workout as in PTTP.
Did he mention Doug Hepburn or did I just come across that separately today?
Did he mention Doug Hepburn or did I just come across that separately today?
Molson
Level 5 Valued Member
Check Pavel Macek’s S&S training logs on this forum to get a sample of how it works. I hope we will one day get a comprehensive guide, but basically you vary volume, intensity (and density ?) on each work out within certain range. Dice or other random choice method. Mathematically your working with a specific volume / intensity but in the long range average.
Bauer
Level 8 Valued Member
Welcome!
See here:
The Origins of StrongFirst Programming: The Soviet System | StrongFirst
And here is a fine example with some guidance (you could apply the percentages to your own targeted weekly volume):
From Simple to Sinister: Waving Volume on S&S | StrongFirst
And a PlanStrong Plan with some explanation: A Science-Based Plan to Prepare You for the SFG Level I and SFG Level II | StrongFirst
Here is another one:
Simplify your Strength Programming Using Die-Rolled Variability | StrongFirst
And yet another one from Arryn Grogan: Die Roll / Plan Strong (Inspired) Program
Further, the Delta 20 principle is explained in "the Quick and the Dead" (Q&D).
Edit: and of course the certification: Plan Strong™ | StrongFirst
SFZach
First Post
Thanks for tip I will have to check out these logs. I just began the Texas Method and once I stop seeing progress and learn more about this I will probably make the switch.
SFZach
First Post
Thanks for all of these excellent sources! I look forward to learning a whole new system.
Hi @SFZach,
The quickest thing to do would be to read the blog post someone listed for you above: The Origins of StrongFirst Programming: The Soviet System | StrongFirst This will give you a better understanding but still doesn't go into a lot of detail. Mainly because explaining the system is a very long process, hence the PlanStrong seminar.
The best thing to do would be to attend the next PlanStrong seminar. The system is explained in extreme detail. You will get a lot of practice writing programs over the weekend and you will leave with a good understanding of the system as well as a lot of templates and successfully tested programs in the (very dense) manual.
For what it's worth, I think someone should have a decent technical understanding and strength base before using this kind of programming. Primarily because writing these programs is a bit labor intensive and tedious and since a new person makes gains so quickly (by the end of the first week their 1RM is already higher) you could get great results with something much simpler to write like Easy Strength without the big time investment. Unless you just want to practice writing the programs, which is definitely time well spent.
Hope to see you at the next PlanStrong!
John
guardian7
Level 6 Valued Member
The interview gave new meaning to this sentence from S&S which I remember thinking was odd the first time reading it.
"Buy a bundle of broccoli and take off the rubber band holding it together. Throw away the broccoli, then put the band around the fingers and thumb of one hand."
"Buy a bundle of broccoli and take off the rubber band holding it together. Throw away the broccoli, then put the band around the fingers and thumb of one hand."
Stefan Veltri
Level 4 Valued Member
I was really hoping Pavel would go into more detail regarding the Swing/Dip program he touched on. I have neither the time or desire to try and figure out how to most effectively program that combo, but it sounds like a winner. Anyone know?
Oscar
Level 7 Valued Member
Yes, programming is included in The Quick and the Dead book.
Great info, fun!
Norville Barnes
Level 5 Valued Member
The US guidelines are 150 to 300 minutes of moderate aerobic activity per week plus two strength training sessions. See here:
Current Guidelines - health.gov
I think most here would flip the strength and aerobic volume
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