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This is a smaller MP4 version of this previous , now dead upload   Training with Pavel TsatsoulinePuts You in the Elite of the Elite—With Elite Results to MatchFormer Soviet Special Forces instructor, Pavel Tsatsouline, delivers real world results for men and women seeking the ultimate advantage in functional fitness.So “real world” useful are Pavel’s programs, the U. S. Marines recently flew him out to Okinawa for a specialized, high-impact, combat-readiness fitness make over. (He’d already wowed the Marines at Quantico, shortly after 9/11. He did it again in Okinawa. The Marines have never been so ready to storm the beaches.)Elite agents from the DEA, FBI, SWAT, not to mention all manner of Special Forces types, have also been lining up round the block to study Pavel’s astonishingly effective secrets for rapid gains in power, strength and speed. The word is out: if you want to survive and win, get Pavel!Turn Mountains into MolehillsProfessional athletes, martial artists and serious powerlifters alike wax ecstatic about their busted plateaus and new performance peaks. Content :  1.   The Traditional Bent Press     Eight success secrets for safety, strength and optimal performance         * What is the correct foot alignment?         * How should you angle your torso?         * What is the correct position for your butt?         * How do you and why should you ‘elongate’ your spine?         * How and why should you recruit your lats?         * Where should you focus your gaze at all times?         * What two motions are crucial for acing the Traditional Bent Press?         * Where do you turn your shoulder in relation to the kettlebell?  2. The DARC Swing     Six success secrets for safety, strength and optimal performance         * Why you absolutely mustn’t let the kettlebell pull you forward—and what to do if it happens anyway.         * Where is the only safe place to practice this technique?         * Why you need think of the kettlebell as “a wrecking ball at the end of a chain”.         * What is the correct groove for the technique?         * What breathing technique helps you safely unload your spine?         * What specialized exhalation optimizes your upswing?  3. The Armwrestler’s Wrist Curl     Four success secrets for safety, strength and optimal performance         * How do you best employ your triceps?         * What should you not do with your elbow?         * What should you do not with your shoulder?         * How do you best employ your lat?  4. The Farmer’s Walk     The key success secret for strength and optimal performance         * What vital adjustment must you make to your wrists?  5. The Floor Wrist Drill     Three success secrets for safety, strength and optimal performance         * Why you need to employ the” big squeeze” for best results.         * What performance-boosting ploy to employ with your lat and stomach.         * How can you utilize your “free” hand for added advantage?  6. The Reverse Floor Wrist Drill     Two success secrets for safety, strength and optimal performance         * Why you need to employ the” big squeeze” for best results.         * What performance-boosting skill to employ with your torso and stomach.  7. The Front Squat Fifteen success secrets for safety, strength and optimal performance         * How do you discover your own personal, optimal squatting stance and why is this so important?         * What must you absolutely do with your shoulder girdle?         * What must you absolutely do with your shoulder blades, your chest, and your forearms?         * Where must you keep the locus of your energy for best results with this technique?         * What’s the optimal position to hold the bells?         * Why you cannot afford to surrender yourself to gravity.         * How to actively employ your hip flexors for a tremendous secret advantage.         * Why and when you want to “pull your hips out of their sockets”.         * How can you improve your hip flexibility for better results?         * When to employ the powerful “anal-lock” technique.         * What four parts of your body is it crucial to tighten before you descend?         * How to breathe on the way down and in the hole.         * Where not to place your elbows on the bottom of the squat.         * What special strengthening technique can you apply with your feet on the way up?         * What extra breathing techniques can push you through the sticking points?  8. The Get-Up Situp     Seven success secrets for safety, strength and optimal performance         * How to correctly position your tailbone and lower back.         * What should you not do with your elbow?         * Where should you focus your gaze at all times?         * What is most important to emphasize in this technique—it’s not what you think!         * How to recruit your armpits in the war on weakness.         * What you must absolutely do with your glutes and abdomen, on the way up and down.         * What key warning sign let’s you know you are dangerously “off” on your technique?  9. The Turkish Get-Up (Squat style)     Three success secrets for safety, strength and optimal performance         * How to correctly employ your rigid arm throughout the set.         * Where should you focus your gaze at all times?         * What extra-edge technique should you employ as you are about to start the overhead squat? 10. The Para Press     Three success secrets for safety, strength and optimal performance         * What not to let happen with your shoulders         * Why you need push yourself away from the kettlebell.         * What is the optimal position to start the drill? 11. The Knee Supported Row     Four success secrets for safety, strength and optimal performance         * Where to rest your forearm—and where not to.         * Where do you pull from?         * What is the correct trajectory when lowering the kettlebell in an arc?         * How do you perform the row with two kettlebells in one hand? 12. The Renegade Row Three success secrets for safety, strength and optimal performance         * How to “set” your whole body for maximum strength and stability.         * Why you can’t afford to let the kettlebell you are resting on shift.         * What is a perfect arm-busting exercise to alternate with these rows? 13. The Floor Post Up & Press     Ten success secrets for safety, strength and optimal performance         * How to ensure you start safely.         * How do you “post up” successfully?         * What is a vital tip for correct shoulder blade placement?         * How should your feet be?         * The first four key things to do as you initiate the move.         * What unusual technique should you employ as you lower the kettlebells?         * How to guard your strength at the bottom.         * Two vital body parts to squeeze and tense when pressing up.         * How to recruit your armpits for greater results.         * When it can be dangerous to attempt to control your kettlebells. 14. The One Legged Deadlift     Seven success secrets for safety, strength and optimal performance         * How to simultaneously improve your balance and strength.         * Why barefoot is best.         * When it’s okay to pause and relax.         * Two key actions to perform before you rise up.         * What special strengthening technique can you apply with your foot?         * What to lock out and what to contract for best success.         * What do you do if you lose balance? 15. The One Legged Military Press     The key success secret for strength and optimal performance         * How to simultaneously improve your balance and strength. 16. The Olympic style Snatch     Eight success secrets for safety, strength and optimal performance         * What is the optimal trajectory when pulling the kettlebell?         * How should your arm be—tense or loose ?         * How to employ your hips for maximal effect.         * Why you need to come up on your toes.         * Why you need to punch up at the top.         * How to best let down the kettlebell.         * What to do on impact and how to breathe.         * How to breathe at rock bottom. 17. The Anchored Snatch & Alternate Snatch     Two success secrets for safety, strength and optimal performance         * The correct stance for safety and functionality.         * How to protect your knees. 18. The Seated Good Morning Stretch   Four success secrets for safety, strength and optimal performance         * How to most safely position the kettlebell behind your neck.         * What to do with your chest, gaze and spine as you initiate the move.         * A specific method for tightening your hamstring.         * How to best achieve a deeper stretch with correct breathing and tension control. 19. The Two Kettlebells Clean  Six success secrets for safety, strength and optimal performance         * How to recruit the hips for easier lifting.         * What to tighten up on impact and how to breathe.         * Why leaning back is a deadly sin.         * What to use and not to use when you decelerate the kettlebells.         * How and why to avoid being pulled forward.         * How to establish the perfect groove, for both directions. 20. The Two Kettlebells C&P     Four success secrets for safety, strength and optimal performance         * What you must master first before you try this exercise.         * Why you shouldn’t re-bend your knees when cleaning the kettlebells.         * What is the correct body tension?         * How to take advantage of “stored” tension in the clean. 21. The See Saw Press     Three success secrets for safety, strength and optimal performance         * How to position your knees and feet.         * How to place your hip.         * How to employ a karate punching technique for a more effective press. 22. The One Arm/Two Kettlebells Deadlift     Five success secrets for safety, strength and optimal performance         * What is the optimal grip for safe and effective handling?         * How to use your feet to greater advantage.         * How to position your elbow.         * What should you do with your triceps, lat, and pec?         * What special emphasis should you place on your glutes and abs? 23. The Low Windmill     A key success secret for optimal performance         * How your free arm can improve your results. 24. The Floor Seated Press  Two success secrets for safety, strength and optimal performance         * How to compensate for tight hamstrings.         * How to correctly bring the kettlebell to your shoulder. 25. The Split Press     The key success secret for safety, strength and optimal performance—and one vital warning!         * Why this technique may not be for you!         * How to avoid tearing your groin muscles.