Pavel_Tsatsouline_-_Bullet_Proof_Abs.2.pdf

Praise for Pavel Tsatsouline and for

the First Edition of Beyond Crunches

"Thank you for the great job you did in your presentation (on abdominal

training) at the Arnold Fitness EXPO Seminar. We received uniformly

favorable comments concerning the quality of your instruction and the content

of your message. As you know the fitness enthusiasts we attract to our seminars

are very knowledgeable individuals. Hence, their supportive feedback

concerning you and your presentation is of special significance."—James J.

Lorimer, Schwarzenegger/Lorimer Productions

"The Pavelizer is the rage among the iron elite."—Marty Gallagher, World

Masters Powerlifting Champion, WashingtonPost.com

"I am writing on behalf of the entire Board of Directors of the Texas

Tactical Police Officers Association to express our sincere gratitude to you for

helping with our Conference 2000. We trained 536 officers from 129 agencies.

Your portion of the instruction was a huge success. All of the student critiques

were very complimentary. As a team leader with the Houston Police

Department SWAT team, I am constantly looking for new ways to improve my

physical performance. According to the student comments, you have truly

introduced a new and revolutionary fitness program to our members.

In particular, our members commented on your common sense, practical

exercises that utilize a minimum amount of equipment to achieve the very goals

that other instructors require thousands of dollars of equipment to achieve.

These techniques will help each officer reach new levels of fitness and ultimately

improve their ability to protect the communities they serve.It is our mission to

provide the very best training available, anywhere. Your efforts helped make that

possible. "—M.L. "Sandy" Wall, Training Advisor, TTPOZ

"I have seen many abdominal routines in the last 25 years and the Beyond

Crunches program is the best yet." —Steve Maxwell, M.Sc., Senior World

Brazilian Jujitsu Champion

"As a chiropractic physician, I see the deleterious effects of a weak torso on the

lower back. Weak abs lead to years of back pain and dysfunction. As a world

record holding powerlifter, I know the importance of strong abs on maximum

power performance. Beyond Crunches is THE text and authority on ab/trunk

stability."—Dr. Fred Clary, National Powerlifting Champion and World

Record Holder

"I learned a lot from Pavel's books and video, and plan to use many of his

ideas in my own workouts, especially the nontraditional ab exercises described

in Beyond Crunches."—Clarence Bass, Most Muscular Man, Mr. U.S.A, Past

40, author of Ripped 1, 2 & 3 and Lean for Life

"Congratulations on your book Beyond Crunches. I found several of the

insights and expressions to be very interesting and thought provoking

(The Ab Pavelizer is just one). I will be implementing some of them into my

own abdominal workout schedules."—Dennis B. Weiss, author of Mass!, Raw

Muscle & Anabolic Muscle Mass

"Expect to find some of the most grueling stomach-busters that you have ever

experienced—Tsatsouline advocates low-repetition intensity over high-repetition

"burn" exercises, and introduces us to the Ab Pavelizer, a machine of his own

invention that allows for perfect sit-ups. Beyond Crunches has many new and

challenging drills, making this a great manual for anyone who needs some

variety in their workout routine. Included is the Flag, Bruce Lee's favorite

abdominal exercise."—Brendan J. LaSalle, Amazon.com

"As someone who has been crippled twice by injuries to my spine and had to

rebuild my body from scratch twice, I have two things to say: 1) serious

abdominal conditioning is *mandatory* for anyone with back pain and anyone

who intends to push their body in sport or martial arts and 2) Pavel's book is,

by far, the best book I've seen on this vitally important and neglected subject."

—Ken McCarthy, New York

"This book took me from having a back that everyone told me was too weak

to ever do heavy lifting and that was in almost constant pain to no back pain

and new PR's in the deadlift and Squat. Pavel's ab exercises are the stuff

champions are made of. Clear, concise directions and radical new ideas make

this book well worth the money spent. And it's for every trainee with a desire to

succeed. I've heard that you must already be very advanced to begin the

exercises in this book, but I recently began training my 50 year old father-in-law

using these techniques and after about a month he was doing Janda situps with

the best of them. Not to mention he no longer complains of back pain and has

better posture. Get this book and throw out all of your others on abs!"

—Chris Dudzik, Hollister, CA.

"Pavel delivers once again! This book details the mechanics of abdominal and

oblique development in an easy to understand, user-friendly format. Learn to

either build up your midsection, tone it up, get a prominent six-pack, and/or

increase your punching and throwing power by learning to integrate your

powerful midsection! There is one particular exercise that I found to be super

productive in adding to punching power, and this is the only book that has it...

It is extremely simple and easy to understand. Pavel explains how to protect

your spine and perform the "perfect" situp. All in all a great book by a great

author, definitely a must-have for any fighter and lifter. My punching power

and deadlifting strength went up very quickly on this program and I am very

pleased."— Sean Williams, Long Beach, NY

"I've bought the TV advertised training devices and a bundle of ab books—

tried them all. But, doing the routines Pavel Tsatsouline presents in this book is

the way I have achieved solid abs! Pavel offers a great deal of knowledge in an

easy to digest manner. His writing, while colloquial, is founded in research and

deep understanding of physiology and kinesthetics. I highly recommend this

book."— Linda Crawford, Minnesota State Masters Powerlifting Champion

and Record Holder, Minneapolis, MN

All rights under International and Pan-American

Published in the United States by:

Dragon Door Publications, Inc.

P.O. Box 4381, St. Paul, MN 55104

Tel: (651) 645-0517

Fax: (651) 644-5676

Credit card orders: 1-800-899-5111

E-mail: dragondoor@aol.com

Website: www.dragondoor.com

ISBN: 0-938045-25-3

Book Design, Illustrations and photo effects by Derek Brigham

Website: www.dbrigham.com • Tel/Fax: (612) 827-3431 • Email:dbrigham@visi.com

Digital photography by Andrea Du Cane and

Robert Pearl Photography • Tel: (612) 617-7724

Manufactured in the United States

Second Edition: September 2000

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.

Dedication

To my parents, Ella and Vladimir,

as an apology for not becoming

a rocket scientist.

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