Hard Style Abs

204 Pages·2012·7.69 MB·English

by  Pavel Tsatsouline

HARDSTYLE ABS
Hit Hard. Lift Heavy. Look the Part.
By Pavel
HARDSTYLE ABS
By Pavel
Copyright © 2012 Power by Pavel, Inc.
A Dragon Door Publications, Inc production
All rights under International and Pan-American Copyright conventions.
Published in the United States by:
Dragon Door Publications, Inc
5 East County Rd B, #3 • Little Canada, MN 55117
Tel: [phone] • Fax: [phone]
Credit card orders: 1-800-899-5111
Email: [email protected] • Website: www.dragondoor.com
ISBN 10: 0-938045-85-7 ISBN 13: 978-0-938045-85-4
This edition first published in September, 2012
No part of this book may be reproduced in any form or by any means
without the prior written consent of the Publisher, excepting brief quotes
used in reviews.
Printed in China
Book design, and cover by Derek Brigham
Website http//www.dbrigham.com • Tel/Fax: (763) 208-3069 • Email:
[email protected]
DISCLAIMER
The author and publisher of this material are not responsible in any manner
whatsoever for any injury that may occur through following the instructions
contained in this material. The activities, physical and otherwise, described
herein for informational purposes only, may be too strenuous or dangerous
for some people and the reader(s) should consult a physician before
engaging in them.
The author would like to thank the following individuals for their
suggestions for this manuscript:
Dr. Mark Cheng
Bret Contreras
Jon Engum
Prof. Tom Fahey
Steve Freides
Brad Johnson
Brett Jones
Jeremy Layport
Prof. Stuart McGill
Gary Music
Jeff O’Connor
Mark Reifkind
m.c. schraefel
Chad Waterbury
WARNING
THIS BOOK IS NOT FOR YOU IF YOU HAVE ANY OF THE
FOLLOWING:
• HIGH BLOOD PRESSURE
• HEART CONDITION
• FLEXION INTOLERANT LOWER BACK
TABLE OF CONTENTS
Introduction: The Mission
Rigor mortis, or why high reps have failed you
Hardstyle Breathing: how to shrink-wrap your waist with an ancient martial
arts technique
The Hardstyle Sit-up: how to defeat your hip flexors and make your abs
rule
Internal Isometrics: the secret of old time physical culturalists’ exceptional
abdominal strength and development
The Hardstyle Hanging Leg Raise: no sissies need to apply
The Hardstyle Abs program design
Appendix: A few words about “functional core training”
Appendix: Full contact abs
Introduction:
The Mission
This book has one goal—an extraordinarily strong and developed “six-
pack”—and no other.
On these pages you will not find planks and other accoutrements of
“functional training”. Not because they are useless—far from it—but because
they are unable to produce real “body armor”. Don’t blame a fork for being a
poor knife.
Hardstyle Abs unapologetically applies to ab development the proven strength
training methodologies of the world’s best lifters, from the lighter weight
classes. To be exact, to three exceptional exercises—reverse engineered from the
body language of elite gymnasts.
Failing to train your abdominals for strength has been one of your downfalls.
Getting distracted by what Mark Reifkind calls “random acts of variety” is
another. Instead of spreading yourself thin over dozens of ineffective moves you
shall laser focus on three killer drills.
If you follow the instructions to the letter, I guarantee results. Noticeable
within weeks. Extraordinary within months.
Hit hard. Lift heavy. Look the part.
HARDSTYLE ABS
• Three Killer Moves
• Pure Strength Methodology
• Old Time Strongman Mindset
• Ancient Martial Arts Breathing Technique
• Reverse-Engineered Body Language of an Elite Gymnast