The Quick and the Dead: Total Training for the Advanced Minimalist - Pavel Tsatsouline

Written by Pavel Tsatsouline
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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 Deadis 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.

About the Author

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, a global school of strength offering instructor certifications and user courses in kettlebell, barbell, and bodyweight strength training.