Power To The People

By Pavel Tsatsouline

Video, Running time: 47 min

Turn on Pavel's Power to the People! video and watch in amazement as you rapidly increase your strength by 20, 30, even 50 percent—often in one session!

You may, or may not, want to startle your friends, excite your lovers, scare your enemies and paralyze your neighbors with envy, but believe me, it's gonna happen when you easily absorb Pavel's breakthrough strength secrets.

Of course, what's most important is how you're gonna feel about yourself. Get real! Toss out your lame rationalizations and pathetic excuses. Stop behaving like a spoilt brat about your infantile levels of strength. Stop hating yourself for banging your head against phony training plateaus. Now you can smash through the glass ceiling of your ignorance and burst into the higher reaches of maximum performance.

Let's face it—it's a delicious feeling to be as strong as a panther—confident, sure-of-yourself, genuinely attractive, a SPECIMEN, THE GENUINE ARTICLE, stalking the streets with evident power and natural grace.

I don't care who you are or what you are, I promise you: grab Pavel's Power to the People! video IMMEDIATELY, plug yourselfin—and I MEAN, PLUG YOURSELF IN—do what it says, and you won't believe the new you.

Whatever your current workout program, just download Pavel's strength techniques for an immediate improvement in your results.

• Achieve super-strength without training to muscle failure or exhaustion

• Know the secret of hacking into your 'muscle software' to magnify power and muscle

• Get super strong without putting on an ounce of weight

• Discover what it really takes to develop spectacular muscle tone

• Discover how to mold your whole body into an off-planet rock with only two exercises

• Now you can design a world class body in your basement—with $150 worth of basic weights and in twenty minutes a day

• Discover futuristic techniques to squeeze more horsepower out of your body-engine

• Discover how to maximize muscular tension and get traffic-stopping muscular definition

• Learn why it's safer to use free weights than machines

• How to achieve massive muscles and awesome strength—if that's what you want

• How to master the magic of effective exercise variation

• Know how to gain beyond your wildest dreams—with less chance of injury

• Discover a high intensity, immediate gratification technique for massive strength gains

• Discover the eight most effective breathing habits for lifting weights

• Learn the secret that separates elite athletes from 'also-rans'

Brash and insightful, Power to the People is a valuable compilation of how-to strength training information. Pavel Tsatsouline offers a fresh and provocative perspective on resistance training, and charts a path to self-improvement that is both practical and elegantly simple. If building strength is your top priority, then fawner to the People belongs at the top of your reading list. —Rob Faigin, author of Natural Hormonal Enhancement

" I learned a lot from Pavels books and plan to use many of his ideas in my own workouts. Power to the Peoplelis an eye-opener. It will give you new—and valuable—perspectives on strength training. You will find plenty of ideas here to make your training more productive."—Clarence Bass, author of Ripped 1, 2 &3.

"A good book for the athlete looking for a routine that will increase strength without building muscle mass. Good source of variation for anyone who's tired of doing standard exercises."—Jonathan Lawson, IronMan Magazine

" I have been a training athlete for over 30 years. I played NCAA basketball in college, kick boxed as a pro for two years, made it to the NFL as a free agent in 1982, powerlifted through my 20's and do Olympic lifting now at 42. I have also coached swimming and strength athletes for over 20 years.I have never read a book more useful than Power to the People! I have seen my strength explode like I was in my 20's again—and my joints are no longer hurting."—Carter Stamm, New Orleans, LA

" I have been following a regimen I got from Power to the Peopieifor about seven weeks now. I have lost about 17lbs and have lost three inches in my waist. My deadlift has gone from a meager 180lbs to 255 lbs in that short time as well." —Lawrence J. Kochert

"Like Beyond Stretching and Beyond Crunches, his other books, this is great. I think that it is the best book on effective strength training that I have ever read. This is not a book just about theory and principles. But Tsatsouline provides a detailed and complete outline of an exact program to do and how to customize it for yourself. It is very different from anything you have probably every read about strength training. The things he teaches in the book though won't just get you strong, if you want more than that, but can make you look really good—lean, ripped, and/or real big muscled if you want it. It's a very good book; the best available English-language print matter on the topic of strength training."—Dan Paltzik

"The great thing about the book "Power to the People!"!, that it tells the readers what not to do when training for strength and why not. As you read the book, you will keep saying to yourself: "so that's why I'm not getting stronger!" Pavel points out all the things that are wrong with conventional weight training (and there is lots of it) and shows the readers what they need to do to get stronger, but not necessarily bigger"— Sang Kim, Rome, GA

"Using Pavel Tsatsouline's weight training methods from his book Power to the People gives you the feeling that you can take on the world after only a 20-30 minute workout! Tsatsouline's book is written with such cleverness, clarity, and detail that I couldn't put it down. I am thoroughly enthusiastic about weight training where my past indoor training consisted only of Yoga postures. I would recommend this book to anyone interested in enhancing their performance on the job, in weight training, and in other athletic pursuits.

Praise for Pavel's Power to the People!

"In Power to the Ffeople! Pavel Tsatsouline reveals an authen tically Russian approach to physical fitness. He shows how anyone, by learning how to contract their muscles harder, can build up to incredible levels of strength without gaining an ounce of weight. He shows how to exercise with a superstrict form and lift more weight than can be accomplished by swing or cheat. Mow it's possible to train the human body to world-class fitness standards at home, working out for twenty minutes a day, and with only $ 150,00worth of basic weights. Power to the People! is a highly recommended addition to any personal or professional physical fitness reference bookshelf,"—Midwest Book Review, Oregon, WI

Pavel's genius is that he can take a complex subject like weight training and design a program that is enjoyable, efficient and gets fast results. He has done the same thing for abdominal development and stretching."—CliffD.V., Honolulu, Hawaii

"I have experienced Pavel Tsatsouline's methods up close and in person, and his scientific approach lays waste to the muscleheaded garbage that we've been conditioned to follow. Pavel will show you how to achieve a full-body workout with just two core exercises and $ 150 worth of barbell equipment. You won't get injured and you won't get stiff. You'll just get what you were looking for in the first place - a program that works and one that you'll stick with." — David M Gaynes, Bellevue, WA

"It isn't growth hormone... it's Pavel! This is THE definitive text on the art and science of strength training... and that's what it's all about, power! Page after page of the world's most useful and productive strength-training practices are explained in this book. A lot of experienced lifters, who think that they know how to train, will be humbled when they find out how much better Pavel's system is than anything the western iron-game community has ever done. I have surpassed all my previous bests...and I no longer need or use lifting belts. I learned how to up-regulate tension through his "feed-forward" technique, how to i mmediately add AT LEAST ten pounds to every lift via "hyperirradiation", and to do it in my best form ever, and how to gain on every lift WEEKLY through the Russian system of periodization without any plateaus! Seriously, I gain every week! You only need TWO exercises! Pavel explains which ones, how to do them and how often. Also, you'll learn how to train to SUCCESS, not to "failure", how to immediately turn any lift into a "hyper lift", teach your nervous system how not to ever "miss" a lift, and simultaneously make your body far less injury-prone! Pavel illustrates the two types of muscle growth and which one you REALLY need, and the all-important power breathing. Pavel's training is the most valuable resource made available for strength athletes since the barbell. The breathing techniques alone are worth the asking price. This book is my personal favorite out of all his works, and in my opinion, they should be owned as a set. This book is superior to all the muscle mags and books that dwell on a content of unessential details of today's "fitness culture" and yet never fully explain the context of training for strength. Pavel cuts right to the heart of the "muscle mystery", by explaining the all-important context of the Russian system: quick, efficient, permanent strength gains, without spending a small fortune on "me-too" bodybuilding supplements and without unnecessary, time consuming overtraining. Now I only hope he writes a book on full-contact training..."—Sean Williams, Long Beach, NY

"This is a real source of no-b.s. information on how to build strength without adding bulk. I learned some new things which one can't find in books like 'BeyondBrawn or 'Dinosaur Training'. Perhaps an advanced powerlifter, who reads Milo, already knows all that stuff, but I would definitely recommend this book to everyone from beginners to intermediates who are interested in increasing their strength." —Nikolai Pastouchenko, Tallahassee, Florid

"Forget all of the fancy rhetoric. If you are serious about improving your strength and your health buy this book and pay attention to what's provided. I started in January 2000 doing deadlifts with 200 lbs. Three months later I was at 365 lbs. Pavel knows what he is talking about and knows how to explain it simply. That's it."—Alan, Indiana

The Russian Kettlebell Challenge

Xtreme Fitness for Hard Living Comrades with Pavel Tsatsoulinet Master of Sports

An ancient Russian exercise device, the kettlebell has long been a favorite in that country for those seeking a special edge in strength and e ndurance.

It was the key in forging the mighty power of dinosaurs like Ivan "the Champion of Champions", Poddubny. Poddubny, one of the strongest men of his time, trained with kettlebells in preparation for his undefeated wrestling career and six world champion belts.

Many famous Soviet weightlifters, such as Vor obyev, Vlasov, Alexeyev, and Stogov, started their Olympic careers with old-fashioned kettlebells.

Kettlebells come in "poods". Apood is an old Russian measure of weight, which equals 16kg, or 36 pounds. There are one, one and a half, and two pood K-bells, 16, 24, and 32kg respectively.

To earn his national ranking, Pavel Tsatsouline had to power snatch a 32kg kettlebell forty times with one arm, and forty with the other back to back and power clean and jerk two such bells forty-five times.

Soviet science discovered that repetition kettlebell lifting is one of the best tools for all around physical development. (Voropayev, 1983) observed two groups of college students over a period of a few years. A standard battery of the armed forces PTtests was used: pullups, a standing broad jump, a 100m sprint, and a 1k run. The control group followed the typical university physical training program which was military oriented and emphasized the above exercises. The experimental group just lifted kettlebells. In spite of the lack of practice on the tested drills, the KB group showed better scores in every one of them.

The Red Army, too pragmatic to waste their troopers, time on pushups and situps, quickly caught on. Every Russian military unit's gym was equipped with K-bells. Spetznaz, Soviet Special Operations, personnel owe much of their wiry strength, explosive agility, and never quitting stamina to kettlebells. High rep C&Js and snatches with K-bells kick the fighting man,s system into warp drive.

In addition to their many mentioned benefits, the official kettlebell lifts also develop the ability to absorb ballistic shocks. If you want to develop your ability to take impact try the official K-bell lifts. The repetitive ballistic shock builds extremely strong tendons and ligaments.

The ballistic blasts of kettlebell lifting become an excellent conditioning tool for athletes from rough sports like kickboxing, wrestling, and football. And the extreme metabolic cost of high rep KB workouts will put your unwanted fat on a fire sale.

If you are looking for a supreme edge in your chosen sport—seek no more!

Both the Soviet Special Forces and numerous world-champion Soviet Olympic athletes used the ancient Russian Kettlebell as their secret weapon for xtreme fitness. Thanks to the kettlebells's astonishing ability to turbocharge physical performance, these Soviet supermen creamed their opponents time-and-time-again, with inhuman displays of raw power and explosive strength.

N o w, former Spetznaz trainer, international fitness author and nationally ranked kettlebell lifter, Pavel Tsatsouline, delivers this secret Soviet weapon into your own hands.

You NEVER have to be second best again! Here is the first-ever complete kettlebell training program—for Western shock-attack athletes who refuse to be denied—and who'd rather be dead than number two.

• Get really, really nasty—with a commando's wiry strength, the explosive agility of a tiger and the stamina of a world-class ironman.

• Own the single best conditioning tool for killer sports like kickboxing, wrestling, and football.

Watch in amazement as high-rep kettlebells let you hack the fat off your meat—without the dishonor of aerobics and dieting

Kick your fighting system into warp speed—with high-rep snatches and clean-and-jerks

Develop steel tendons and ligaments—and a whiplash power to match

Effortlessly absorb ballistic shocks—and laugh as you shrug off the hardest hits your opponent can muster

Go ape on your enemies—with gorilla shoulders and tree-swinging traps


Authentic Russian kettlebells now available in three sizes—directly from Dragon Door Publications

The Russian Kettlebells are only available to customers resident in the U.S. mainland. Normal shipping charges do not apply. No rush orders on kettlebells. See chart below for shipping charges.

Each authentic Russian Kettlebell is manufactured exclusively by Dragon Door Publications in traditional weight sizes. The kettlebells are made out of solid cast iron and are coated in the highest quality scratch and rust resistant cathodic epoxy gloss. These kettlebells are designed to last a lifetime— and beyond.

Special warning: the Russian Kettlebell is an Xtreme Edge Fitness Tool for serious workout fiends. It is not a Barbie toy! Treat your kettlebell lifting with the utmost care, precision and respect. Watch Pavel's kettlebell video many, many times for perfect form and correct execution. If possible, sign up for one of Pavel's upcoming Kettlebell Training Bootcamp/Certification programs. Lift at your own discretion! We are not responsible for you boinking yourself on the head, dropping it on your feet or any other politically-incorrect action. Stick to the Party line, Comrade!

#P10A Russian Kettlebell-16kg (approx. 36lb) $89.95

#P10B Russian Kettlebell-24kg (approx. 53lb) $109.95

#P10C Russian Kettlebell-32kg (approx. 72lb) $139.95 #SP10 Russian Kettlebell-

Shipping Charges

#P10A Russian Kettlebell-16kg #P10B Russian Kettlebell-24kg #P10C Russian Kettlebell-32kg #SP10 Russian Kettlebell-

Set, one of each weight


24 HOURS A DAY FAX YOUR ORDER (970) 872-3862

Be as Flexible as You Want to Be-Faster, Safer and S o o n e r

• Own an illustrated guide to the thirty-six most effective techniques for super-flexibility

■ How the secret of mastering your emotions can add immediate inches to your stretch

■ How to wait out your tension—the surprising key to greater mobility and a better stretch

■ How to fool your reflexes into giving you all the stretch you want

• Why contract-relax stretching is 267% more effective than conventional relaxed stretching

■ How to breathe your way to greater flexibility

■ Using the Russian technique of Forced Relaxation as your ultimate stretching weapon

■ How to stretch when injured—faster, safer ways to heal

■ Young, old, male, female—learn what stretches are best for you and what stretches to avoid

■ Why excessive flexibility can be detrimental to athletic performance—and how to determine your real flexibility needs

• Plateau-busting strategies for the chronically inflexible.

Relax into Stretch

Instant Flexibility Through Mastering Muscle Tension

By Pavel Tsatsouline

8 1/2"x11" Paperback

150 pages Over 100 photos and illustrations

"Pavel is the leading proponent of applied flexibility training at work in the field today. His ideas are dynamic and fresh. He shows the serious-minded fitness devotee another avenue of improvement. Real knowledge for real people interested in real progress."—Marty Gallagher, WashingtonPost.com columnist, World Masters Powerlifting Champion

"Pavel has great ideas on flexibility and strength exercises."—Bill 'Superfoot' Wallace, M.Sc., World Kickboxing Champion

"Conventional stretching attempts to literally elongate your tissues, which is dangerous and ineffective. Relax into Stretch simply teaches your muscles to relax into a stretch. If you compare traditional training to a messy hardware reorganization, then Relax into Stretch is an efficient software upgrade.

While stretching tissues may take years, changes in the nervous system are immediate! Your muscles will start noticeably elongating from your first Relax into Stretch practice—and within months you will have achieved a level of flexibility uncommon to our species."—Pavel Tsatsouline

Companion videos give you dynamic detail on how to exactly master every technique in Pavel's Relax book

Relax into Stretch Instant Flexibility Through Mastering Muscle Tension

By Pavel Tsatsouline

$29.95 Video Running time: 37 minutes #V104

Forced Relaxation

Advanced Russian Drills for Extreme Flexibility By Pavel Tsatsouline

$24.95 Video Running time: 21 minutes #V105



Here's what you'll discover, when you possess your own copy of Pavel Tsatsouline's Relax Into Stretch:

Relax into Stretch

Instant Flexibility Through Mastering Muscle Tension

By Pavel Tsatsouline

Stretching is NOT

the best way to become flexible

Why Americans lose flexibility as they grow older • the dangers of physically stretching muscles and ligaments • the role of antagonist passive insufficiency

• the nature and function of the stretch reflex • how to master muscular tension • how to inhibit the stretch reflex • intensive and extensive learning methods.

Waiting out the Tension-relaxed stretching as it should be

Just relax—when and when not to use the technique of Waiting out the Tension

• VictorPopenko's key to mobility • the importance of visualization • why fear and anxiety reduce your flexibility • maximizing perceived safety in the stretch.

Proprioceptive Neuromuscular Facilitation

How Kabat's PNF fools your stretch reflex • the function of the Renshaw cell

• why it works to pre-tense a stretched muscle.

isometric stretching rules!

Why contract-relax stretching is 267% more effective than conventional relaxed stretching • what the 'frozen shoulder' has to teach us • the lifestyle problem of 'tight weakness, • why isometrics is more practical than weights.

Extreme flexibility through Contrast Breathing

How to breathe your way to greater flexibility • effective visualizations for the tension/release sequence • avoiding the dangers of hyperventilation.

The details, the schedule

Isometric stretches—when to do them and how often • how to know if you are doing too much • Bill 'Superfoot' Wallace'shardcorestretching schedule • correct order and choice of stretch • why isometric stretching should be the last exercise you do in your day.

The Relax into Stretch drills—

1. The Souped Up Toe Touch Page 49

2. The Spine Decompression Hang Page 51

3. The Improved Cobra Page 54

4. The Side Bend Page 57

5. The Spine Rotation Page 60

6. The Lateral Neck and Trap Stretch Page 61

7. The Headache Buster Page 62

8. The Anti-Slouch Neck Stretch Page 63

9. The Head Turner Page 64

10. The Chest Opener Page 65

11. The Overhead Reach Page 67

12. The Biceps and Shoulder Stretch Page 68

13. The Shoulder Blade and Lat Stretch Page 69

14. The Upper Back Loosener Page 71

15. The Wrist Flexion Page 73

16. The Wrist Extension Page 74

17. The Good Morning Hamstring Stretch Page 75

a) standing Page 75

b) seated on a chair Page 76

c) seated on the floor Page 77

18. The Kneeling Hip Flexor Stretch Page 78

19. TheLunge Hip Flexor Stretch Page 80

20. The Karate Stance Hip Flexor Stretch Page 82

21. The Karate Stance Groin Stretch Page 84

22. The Seated Groin Stretch Page 86

23. The Calf Stretch Page 89

24. The Shin and Instep Stretch Page 91

How much flexibility do you really need?

Why excessive flexibility can be detrimental to athletic performance • why old school strongmen instinctively avoided stretching • what stretches powerlifters and weightlifters do and don't need • warning examples from sprinting, boxing and kickboxing.

Forced Relaxation-

the Russian spirit of stretching

How to turn the contract-relax approach into a thermonuclear stretching weapon • determining correct duration • tips for the correct release of tension.

The final frontier: why Clasp Knife stretches will work when everything else fails

How to cancel out the stretch reflex • taking advantage of the inverse stretch reflex • the last line of defense against injuries • shutdown threshold isometrics • mastering the Golgi tendon reflex.

Why you should not stretch your ligamentsand how you can tell if you are

Yoga postures and stretches to avoid at all costs • the function and limitations of your ligaments.

Stretching when injured

Rest, Ice, Compression and Elevation • what happens when a muscle gets injured • contracting and releasing the injury • why stretching won't help a bad back and what to do instead.

The demographics of stretching

Why your age and sex should determine your stretches • the best—and worst—stretches for young girls, boys and adolescents • a warning for pregnant women • what's best for older folks.

When flexibility is hard to come by, build strength

Plateau-busting strategies for the chronically inflexible • high total time under tension.

Two more plateau busting strategies from the iron world

Popenko's flexibility data • the reminiscence effect • the dynamic stereotype • How to exceed your old limits with the stepwise progression.

Advanced Russian Drills for Extreme Flexibility—

25. The Side Stretch Page 100

26. The Cossack Page 102

27. The Reverse Cossack Page 104

28. The Hip and Side Stretch Page 106

29. The Crawling Lizard Page 108

30. Hamstring Stretches Page 109

31. Hip Flexor/Quad Stretches Page 114

32. The Lower Calf Stretch Page 117

33. The Front Split Page 118

34. The Bent Press Stretch Page 123

35. The Modified Reverse Triangle Page 126

36. The Roadkill Split Page 128

37. The Side Split Page 131

Relax into Stretch delivers instant flexibility! Page 138

"Abs to Die For— Secrets to Kill For."

Gain a Ripped Powerhouse of Six-Pack Muscle In No Time ai All—with Breakthrough Techniques Thai Blow the Roof Off Traditional Ab Exercises


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