DAN JOHN AND PAVEL TSATSOULINE EASY STRENGTH 2011 PDF

It covers power development, speed, explosiveness, and so much more! Doing any of th This book is not for everyone. Goodreads helps you keep track of books you want to read. David Martin rated it it was amazing Sep da, The results speak for themselves. This was the easiest part of the program for me because I have always been good at pull ups. Warsoly rated it it was amazing Dec 29, Sep 07, Joe Swam rated it it was amazing.

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Do them every workout. Never miss a rep, in fact, never even get close to struggling. It is going to seem easy. When the weights feel light, simply add more weight.

On the 22nd workout, alone in my garage gym, I broke my lifetime best Incline Bench Press record that was for a single. Without a spotter, in a frozen garage, I benched for a double. All the other lifts went through the roof and I was as amazed then as I am now. And, the more I try to simplify it, honestly, the more lost some people become about the program.

Or, perhaps, I just can follow simple rules. In three weeks, I will be a genius as the Farmer Walks alone will change everything. Never miss a rep! Hinge Movement : There are two options here depending on need: either pick a deadlift variation and rotate it every two weeks, for example, thick bar deadlifts, snatch grip deadlifts, clean grip deadlifts, orthodox deadlifts, Jefferson Lifts or Hack squats or do kettlebell swings in the range.

These options will all cover the need for pulling, too. Squat Movement : Again, ideally one would alternate movements after every two weeks, front squats, back squats, overhead squats, zercher squats or safety squats are all fine. More on that later… The workouts Two sets of Five: it should be easy and be like your second or third warm up lift in a typical workout. Five-Three-Two: Five reps with your 2 x 5 weight, add weight for three, then a solid double.

Make the Double!!! No misses! Day Two can be heavier or lighter depending on mood and feel. The important thing is to show up and get the movements in. If one day is too hard and compromises the next day, that is fine as long as you lighten the load and continue getting the reps in without compromising speed. Be sure to get the double. Most people on the easy strength program find that this workout is the test for how things are progressing.

The weights begin to fly up on the double and that is good, but stop there. Save the big effort for, well, never. Day Four and Day Five are the most confusing days. Here is the secret again : the goal of this program is gently raise your efforts load on the easy days so that the bar feels light. If you start out lifting a weight, say at one effort level and in a few weeks you are lifting at the same perceived effort and speed, you ARE stronger.

After a day of rest , Day Six is going to feel easy and it should be like that. Get the reps in. So, it can be five pounds or fifty depending on how each single feels.

It is NOT a max effort on the last set, it is the sixth single. If the loads feel heavy, just add five pounds. If the bar is flying, add more. Your goal is to determine the load on how the weight feels. If it pops right up and feels light, toss on the plates.

Go really light and just enjoy ten repetitions. Day Nine is often the day when people see the reasoning behind the program. I remember actually thinking I misloaded the bar and I had to double check my math as the bar seemed to be far too light to be right. Oh, and it works well. By Week Five, I was a machine on the lifts and broke lifetime Personal Records, smashing my Incline Bench Press record by fifteen pounds and doing it for two reps, not just a single and crushing my old Thick Bar Deadlift record from to This is staggering improvement.

So Option One is to simply keep on keeping on. Week Three, Option Two I like this one more for most athletes. That small change seems to keep enthusiasm high for the entire Eight weeks. Litvinovs : After doing a Hinge or a Squat movement, either sprint, sled or prowler immediately after finishing the first movement. In a gym setting, this can be difficult, but I have done this outside with great success with just a kettlebell and a hill. The complete article will be in the appendix.

Day Two.

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Back Squat Bench Press Indeed, you can bench hard twice a week. Another workout, my personal favorite is , again increasing weight. Certainly, two sets of five and three sets of three work with this rule, too. Keep the load high, but the volume low on deadlifts.

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Do them every workout. Never miss a rep, in fact, never even get close to struggling. It is going to seem easy. When the weights feel light, simply add more weight.

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DAN JOHN AND PAVEL TSATSOULINE EASY STRENGTH 2011 PDF

Fenrinris If the loads feel heavy, just add five pounds. Easy Strength is not the first of its kind to come around. My approach to training is as follows: It is absolutely brilliant in its approach to the varying levels of athletes, as a coach for Q3 and Q4 athletes it should be read by every elite level strength coach handling that level of athlete. Strehgth Strength looks at everything this eawy. It was tough to get motivated to pistol 4 days a week pabel there were a few weeks I only ended up working out 2 or 3 times. It will be one of the best investments you will EVER make.

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Hinge Movement: There are two options here depending on need: either pick a deadlift variation and rotate it every two weeks, for example, thick bar deadlifts, snatch grip deadlifts, clean grip deadlifts, orthodox deadlifts, Jefferson Lifts or Hack squats or do kettlebell swings in the range. These options will all cover the need for pulling, too. Squat Movement: Again, ideally one would alternate movements after every two weeks, front squats, back squats, overhead squats, zercher squats or safety squats are all fine. More on that later… The workouts Two sets of Five: it should be easy and be like your second or third warm up lift in a typical workout. Five-Three-Two: Five reps with your 2 x 5 weight, add weight for three, then a solid double. Make the Double!!! No misses!

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