Power to the People Professional

Power to the People Professional, Tsatsouline

Voimanhankinta alkaa nyt ja heti, venäläisten nostajien vähemmän tunnetuilla mutta todistetuilla menetelmillä. Sota voimanpuutetta vastaan jatkuu loputtomiin ja tässä on täsmäase vihollisen lyömiseen. Vaikka kirjan ensisijainen kohderyhmä onkin edistyneet voimanostajat yli laji liittorajojen, hyötyvät kirjan sisällöstä harrastelijoiden lisäksi myös kehonrakentajat ja monien muiden lajien urheilijat.

197 sivua, pehmytkantinen, englanninkielinen

"Pavel, thank you for bringing this fantastic training information to the public. I have always felt that getting stronger has a direct correlation with getting smarter. Trying something new, or adding in that missing element of training or form may be just what you need to push through those strength plateaus."
—Brad Gillingham, 2 Time IPF SHW World Powerlifting Champion

Poimintoja sisällöstä:

• A unique drill that Paul Anderson invented and used with great success to build his deadlift… Page 7
• How to make your muscles jump to your commands… Page 9
• The two ways of getting stronger through training the nervous system—and the misconceptions about both… Page 9
• How to get stronger for longer—with less effort—using the phenomenon of synaptic facilitation… Page 9
• How to try no harder than usual—but "magically" beat your previous best… Page 10
• The 6 key secrets of dynamic correspondence you need to employ to guarantee a greater PR… Page 10
• How to engage different muscle groups while performing the SAME movement… Page 11
• Two ways to ensure you stay fresh while still making gains… Page 12
• Why are the Russian IPF champs SO strong?... Page 13
• What it took a Ukrainian lifter to break Kaz's twenty-three year old world record… Pages 13—26
• Should powerlifters employ jumps for greater leg strength?... Page 16
• Between the extremes: a system for extraordinary results from Ukraine's #1 coach… Page 26
• How Russian lifters quickly get back in shape after a layoff—or how to take a curveball and knock it out of the park… Page 27
• Eating your cake and having it too: How a Russian lifter modified Smolov's intro squat cycle to minimize abuse and maximize rapid gains… Page 28
• Discover a proven system for adding 50kg to already big benches—in just 4-5 months… Pages 30—32
• Could this be the #1 set and rep scheme for superior strength building?... Page 31
• The performance advantages of training the WPC Team Russia way… Page 39
• 'Specialized variety': getting stronger with foolproof assistance exercises… Pages 39—60
• Which assistance exercises are the only foolproof assistance exercises—if you are looking to be a champion lifter… Page 41
• How to overcome the bottleneck effect when weakness in one of the links of the kinematic chain limits the chain's performance… Page 42
• Understanding the differences in skilled movement between invariances and surface features—for greater lifting success… Page 42
• How to counteract the mechanism of neuroplasticity—to avoid becoming even weaker in your weaknesses… Page 43
• It is doubtful there is a better leg builder for the deadlift than this… Page 44
• In what state is a muscle at its most active?... Page 46
• Warning: but why variety is fool's gold in the early stages of the power game… Page 46
• 4 strategies and 20 tactics for getting stronger with specialized variety exercises… Page 50
• An even simpler way to incorporate SV drills into your training… Page 51
• Firestorm your glutes with this great specialized variety exercise for the conventional puller… Page 51
• 12 little-known but foolproof drills for getting stronger with assistance exercises… Pages 53—60
• Here's a terrific drill for lifters who have a hard time getting tight before the pull… Page 56
• This drill trashes the quads, strengthens the start, and teaches the perfect back position for the deadlift… Page 57
• If you have a hard time "rooting' and using your legs in your pull, here's the drill for you… Page 58
• The Smolov nightmare, or how to add up to 100 pounds to your squat in 13 weeks… Pages 63—67
• How to earn your lunch the hard, hard, hard way—but jump up from the table a champion… Page 63
• Reach 90% of your peak condition in just three days… Page 64
• Extend Halloween to four weeks with the base mesocycle—expect a 10-30kg gain for big boys and 5-7,5kg for lighter lifters… Page 65
• Survive these four weeks—and your legs will turn into car jacks… Page 65
• The Ryabinnikov plan: another world class Russian squat cycle… Pages 68—73
• Champion squat plan for both powerlifters and athletes from other sports… Pages 74—76
• The squat and deadlift have won the day for this WPC champ thanks to this strategy… Page 77
• Why the "survival squat system" is perfect for a PLer who has gone stale on any type of a program… Page 86
• How to bench big the Russian way… Pages 89—101
• If gaining pounds on the bar drives you more than gaining pounds on your bones—or if you are an athlete who chooses to bench as a part of his S&C regimen, then you must study this… Page 89
• The best grip positions for your chosen goals… Page 90
• Why doesn't starting with the bar over the sternum feel natural?... Page 93
• A great tip for a precise descent… Page 93
• The importance of the leg drive for a powerful bench… Page 94
• How to drive off the chest with maximum power… Page 94
• How to gage the right amount of tension for your movement… Page 95
• The ideal competition BP technique in a nutshell… Page 95
• The correct and safer groove for non-powerlifters… Page 96
• The best groove for powerlifters… Page 97
• 'Collapsing the arch': for informed powerlifters only… Page 97
• If you don't get this, you don't get strong… Page 100
• How to achieve a 600 bench… Pages 102—105
• The single best formula for excelling at a lift… Page 102
• "If this methodology has led to victories in European and world championships, there is no need to change anything or look for something new."… Page 106
• Why these bench programs are the rage among the Russian power elite… Page107
• How to build insane starting strength… Page 107
• How to determine the optimal pressing frequency… Page 112
• Could THIS be the ultimate secret of Soviet lifting success?... Page114
• How to put up more weight overhead just for the sake of it... Page 115
• How to train your shoulders safer and better… Page 115
• How to press like a Russian weightlifting legend—and improve your bench… Page 115
• Which grip is the best for the overhead press?... Page 116
• How this "mistake" by a young Marty Gallagher helped develop a killer pull and a gorilla set of traps…. Page 117
• Your press will be the strongest in this stance… Page 118
• A crucial warning about the difference between the barbell and a kettlebell when pressing overhead… Page 119
• The 14 secrets to powerful cleans and presses—the Russian way… Page 122
• Using champion and superscientist Robert Roman's simple yet effective set and rep schemes for the press… Pages 127—129
• Why assistance exercises are crucial for success in high-rep press work—and which ones to choose… Pages 129—138
• A great exercise for developing starting speed and strength… Page 130
• Could the bench press have saved weightlifting?... Page 133
• The 16 keys to success in classic press training… Page 138
• Latvian deadlift secrets—or how to pull 948 pounds… Page 141
• Konstantinov's system for breaking "unbreakable" records… Pages 143—144
• Round back deadlifts—man makers or back killers?... Pages 144—149
• Round back deadlifting pros…Page 145
• Do this with your neck to amplify your quad strength and give you a stronger start… Page 145
• Round back deadlifting cons…Page 146
• The easiest way to learn how to keep your lower back flat, while allowing your mid and upper back to round… Page 148
• An important secret for combining bigger pulls with a healthier back… Page 149
• Should I or shouldn't I?—the last word on the round back deadlift… Page 150
• What the Russian lifting elite thinks of—and how it has benefited from—Westside Barbell… Page 150
• The secrets to a truly powerful deadlift leg drive… Page 153
• The Smolov deadlift: another iconic power plan… Page 155
• Perfect, champion-creating deadlift technique—the Smolov way… Pages 157—158
• And then there's the American way—which is better?... Pages 158—160
• Smolov's prestart cues here are pure gold… Page 160
• 10 secrets to acing the Smolov Sumo deadlift—which have contributed to three All Time Historic World Deadlift Records… Page 161
• The fundamental importance of progressive overload for success in your strength program… Page162
• How to adjust an overly ambitious cycle… Page 166
• How to identify your personal leaks in the deadlift, "plug' them up—and see a remarkable jump in your pulling strength… Pages 169—172
• The nine potential leakage points in the deadlift and how to fix them… Page 169
• Why the Russians choose to grind their pulls… Pages 175—181
• The three major reasons for mentally preparing yourself for a steady, relentless effort… Page 176
• How to exert more force at the right moment in a lift to dramatically improve your results… Page 178
• The final secret to an expert max lift… Page 180