Tsatsouline x3 - Simple & Sinister

Pavel Tsatsouline believed in low volume, high intensity, high frequency. greasing the groove refers to practicing a lift frequently without pushing the muscle to failure. This helps improve motor patterns and builds neurological adaptations to make you stronger without fatiguing the muscles excessively.

Pavel also encouraged proper form, tightness, technique, maximal force with zero wasted movement. 

This program is barebones simple. progress your movements with strict form. 

This is a kettlebell-only  program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Kettlebell Swing

Turkish Get Up

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