The Quick and the Dead—Paperback, Kindle Edition or Audio Book

$6.95 to $17.95

Total Training for the Advanced Minimalist

You are strong or used to be.

You take pride in your all-around physical development—but have precious little time for it. You are serving your country, raising a family, training for a sport…

You have been around too long to be fooled by pop fitness “high intensity” fads.

The Quick and the Dead is designed for an advanced minimalist like you. A culmination of five years of research and experimentation, it distills cutting-edge science to a straightforward protocol of only two basic exercises you mastered years ago: kettlebell swings and power pushups.

Q&D delivers. A highly ranked pro boxer sums up its effects: “I had even greater speed and explosiveness and I was able to maintain this for the whole match… I had gas to sell.”

A military special operator, on the wrong side of 40, reports: “a speed increase in all my powerlifts… pain relief in all of my injuries… an increase in my endurance while doing combatives… increased striking power…”

Q&D can be a minimalist’s stand-alone total training regimen—or be plugged into any athlete’s regimen. It takes only 12–30min, two to three times per week. Additional benefits may include:

  • Increased testosterone
  • Decreased cortisol
  • Improved heart rate variability
  • Reduced body fat
  • Improved soft tissue quality

All this without getting “smoked”—because you need energy to fight, work, play, live.

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Expert Reviews

“Pavel is a true innovator best known for introducing kettlebells to the world. His recent book The Quick and the Dead is an extraordinary integration of the Russian science that I so admire. What he produced is summarized in the subtitle Total training for the advanced minimalist. This is true innovation—not marketing. As with all his writings, it is punchy, to the point, spiced with his wry humour and spot on summaries. Any person interested in human performance needs to be familiar with this approach from a true innovator and true master.”

Stuart McGill (Professor Emeritus), author of Ultimate Back Fitness and Performance


The Quick and the Dead protocol is a game changer. Since I first learned about it at Pavel’s Strong Endurance seminar, it has become the most effective plan I’ve used for developing powerful endurance. Unlike the typical HIIT protocols popular in the U.S., where adaptations are often accompanied by detriment, the Q&D will rapidly transform your body and health without unnecessary physiological stress. That is intelligent training at its best. With the Q&D, you will learn how to dial in every set, rep and rest period, based on time-tested protocols from thousands of athletes and strength enthusiasts. Pavel is the grandmaster of programming, and he demonstrates it with simple ways to improve variability, a key element that’s often neglected when training for power and speed. Every athlete, weekend warrior and health care practitioner should implement the principles covered in Q&D.”

Dr. Chad Waterbury, Clinical Physical Therapy Instructor, University of Southern California

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