Title: The Quick and the Dead Pdf Total Training for the Advanced Minimalist
Author: Pavel Tsatsouline
Published Date: 2019-02
Pavel Tsatsouline is a former Soviet Special Forces physical training instructor and Subject Matter Expert to elite US military and law enforcement special operations units. Pavel is the chairman of StrongFirst.com, a global school of strength offering instructor certifications and user courses in kettlebell, barbell, and bodyweight strength training.
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.
Very intriguing but wait, aren’t we going in too many directions? Pavel is always a powerful communicator, I have been following his advice for years and find him, like many others, to be be both deadly serious and scholarly yet wry and hilarious. This book is somewhat that way but gets a bit overly obsessed with the metaphor of the leopard, with power, and with the mitochondria. The problem is this: every time Pavel puts something out I’m really quite keen to incorporate it into my training life (and the gym I own and manage).So....what happened to Naked Warrior, where all one needs is pistol squats and single arm push ups, or the many (many!) KB moves including windmills and halos and and carries and TGU’s, not to mention all the heavy lifting barbell advice he is also cranking out....and now it’s about short intense intervals with long rests?...seriously, how can anyone possible integrate all this in the course of one lifetime?What I liked and didnt in this one is almost the same thing: as a prescription for power improvement this book is excellent, no doubt your power will increase, but what I’m leery of is the overtone of this protocol being the “best” for you in terms of fitness, as evidenced by the mitochondrion effects. I’m skeptical that O’ lifting is any less power-improving though he offers a proposed reason for this, also its would make sense from the theory here that sprinting up hills for 5-10 seconds, or wrestling, or charging across a full court for layups could do just as well. Instead we get the swing-push up OR kB snatch...OK, fine, but surely this can’t cover the body’s many different modes of fitness.Just start with calisthenics. Are levers and planches and rings to be disregarded?The book is very good in its way but I found a bit contradictory with the rest of Pavel’s work and conflicting with much other good scientific coaches, ie Bret Contreras, Tim Anderson, Paul Carter, Rippetoe, etc.I'd Give This 6 Stars If I Could. This is the “advanced” book many of us have been waiting for from Pavel for the last 4 years or so.I can understand why it took him so long to write. In his own words -“This book did not start out as a power-centric guide to total fitness with a health twist. The original intention was to write only about improving endurance for high-power applications by training the mitochondria.” (p.21)Devoid of fluff or filler, Pavel, simply, and elegantly, with his usual wry humor, explains his new training protocols from the distillation of mind-numbingly complex biochemistry, Russian sports science, and his own team’s empirical data. And as a result, he produces the perfect - or as close to perfect as you can get - advanced minimalist, power training program.Why a “Power Training” Program?Why not a strength training program or a “conditioning” program?You’ll discover that on pp. 11-14. And it will delight you. Say ‘goodbye’ to more-of-the-same nausea-inducing, energy-sapping “MetCon.”Why Minimalist?Simple - once you’ve crested 40, or you have a family (or both), you’ll discover life is WAY too short to spend it “working out.” Training, should be a means to an end - a richer, more satisfying, and fulfilling life. (At least that’s my vantage point.)Why Advanced?You need to be proficient in the fundamentals of kettlebell training - at the bare minimum, the 2-hand HardStyle Swing.And Results?The early adopters’ results are more-than-impressive - Strength increases in presses and pull-ups without training those lifts… Muscle mass accumulation - a pound of mass per week without bodybuilding… Drastically shaving times off road races without specific VO2Max training… Improving cardiac health, hormonal profiles and reversing the aging processes as measured thru telomere testing without fancy supplements -All from either a simple two-exercise or one exercise program - your choice - performed between 12 and 30 minutes, 2 to 3 times per week.I predict “The Quick & The Dead” will be a Game Changer, not only for many kettlebell enthusiasts, but for the entire Fitness and Strength & Conditioning industries (hopefully). In fact, Peter Park, a world champion triathlete, and strength & conditioning coach to many professional athletes (including Lance Armstrong) is an early adopter who’s all-star roster are already loving the benefits.Quite honestly, as a long-time reader of Pavel’s books (2001), a former StrongFirst Master Instructor, and someone who’s been “in the game” for almost 30 years, this could be Pavel’s best work to date. It’s THAT good. And THAT revolutionary.If you are at all interested in becoming a better functioning human being and more productive member of society, you’d be foolish to pass up this book, especially at this dirt cheap price.And if you, like me, had been wondering when Pavel was going to publish a new book, I think like me, you'll find that "The Quick & The Dead" was well worth the wait.NOT FOR BEGINNERS Note that this book is not for beginners. If you are a beginner, start with the author's book Kettlebell Simple & Sinister. Seriously. Otherwise you'll hurt yourself.
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