Analysis of Pavel Tsatsouline's The Quick and the Dead Program

here is a brief critical analysis of Pavel Tsatouline's minimalist training program The Quick and the Dead.

[@albertsmith9315]

After working thru Enter The Kettlebell and with years of training, I was first in line to buy Pavel's Q&D book. After arriving at my proper kettlebell via the test in the book, I began the program. Some observations: first you need a proper timing tool. Don't think that you can just look at your phone or a wall clock... you will miss start times and you will get deja vu from the repetition. Some days, you'll (based on the roll of the dice) do 4 sets of 5 reps on the half minute or 2 sets of 10 reps on the whole minute. Then you have the days where you do both, alternating every other time. The clock is important, get lost and it collapses the rest of the workout. I made three work sheets with lines next to each interval. When I do a set, I put a coin on each line. So this allows me to know exactly where I am and I don't repeat or skip sets. I also invested in a large LCD clock so that I can see when it is time to start, say 13:30 (thirteen and a half minutes). All these times are on my work sheets, so no trying to do math while catching my breath before next set. Next, learn to embrace the variability of the program. There are three dice rolls at the start of each workout. You will see if you use a one or two hand swing, do 4 sets of 5, or 2 sets of 10 and lastly how many rounds, 2 to 5. You never repeat the same number of rounds in a row, there is always a minimum of 20% change from day to day. The minimum day is 2 rounds, 40 swings and 40 pushups. This may be followed the next time by 5 rounds, 100 of each. If you roll an easy 2 rounds, go all out and let your body rest up, it all averages out and it does keep you progressing. This program worked very nicely for me. The longest workout is about 27 minutes and 45 seconds. With the rest coming in between there and just over 12 minutes. Go all out, full power, and it works. Everything about this is the clock... very precise start times and specific rest times. Don't just try to do it by feel.

[@gustavogranha3163]

Amazing explanation, sir! Regards from Brazil.

[@phh6238]

Well done thank you!!

[@kylebaird4642]

thank you for the explanation!

[@jackslater8688]

Fantastic review!

[@Delta2AlphaDesign]

Great break down.

[@KGB1965722]

That was a great summary! Thx

[@jvm-tv]

Excellent review! very well done. Would you do one for his new book Kettlebell Axe?

[@marcos8435]

great vídeo, how long you have to do the program? You can mixed with sprints, running or other lifting excercises or you have to do only this? thanks

[@coote99]

You can link this with other strength or conditioning training. But this is the limit for your power training each day.

[@josephw.4743]

Thanks. I just started this program 3 weeks ago. Came from a Bodybuulding past and decided to try a minimalist program. I would still like hypertrophy and am a little concerned this program may not be enough. I have read the book and your summary is good. Could you comment on the hypertrophy point please?

[@ahmadelshbasy3222]

How it is going

[@josephw.4743]

@@ahmadelshbasy3222 well 1 month into the Program. Definitely stronger. People note that whereas I dont have really large muscles I do look solid and stronger. I am thinking adding sets of bodybuilding training would be neccesary to get bigger or going up a Kettlebell size. Definitely a Minimalist Program that has some merit. I do like rolling the dice to determine random amounts of sets. Interesting Program.

[@sibaroochi]

So basically just kettlebell and pushups, and roll the dice to decide how many sets

[@coote99]

Yeah if you pause the video you will be able to see the session breakdown. It’s minimalist training at its most basic.

[@Lightbrush11]

Not only that you mis-spelled your reference on your minute 6.30-7.30 (it’s Palma-Munoz, not Palmer-Munoz) regarding your argument against variable overload, but you did not even read your own cited paper. From the Palma-Munoz et al (2021) paper: “The progressive volume-based overload involved 120 jumps per session during the first week of training, transitioning to 168 jumps per session during the last week. The nonprogressed group undertook a constant volume of 120 jumps per session for the duration of the intervention.” It is clear that this paper is NOT about comparing progressive vs variable overload. Who knows what else is wrong in your presentation.