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The Quick and the Dead: Total Training for the Advanced Minimalist
You are strong or used to be.
You take pride in your all-around physical development—but have precious little time for it.
You are serving your country, raising a family, training for a sport… You have been around too long to be fooled by pop fitness "high intensity" fads.
The Quick and the Deadis designed for an advanced minimalist like you. A culmination of five years of research and experimentation, it distills cutting-edge science to a straightforward protocol of only two basic exercises you mastered years ago: kettlebell swings and power pushups.
Q&D delivers. A highly ranked pro boxer sums up its effects: “I had even greater speed and explosiveness and I was able to maintain this for the whole match… I had gas to sell.”
A military special operator, on the wrong side of 40, reports: “a speed increase in all my powerlifts… pain relief in all of my injuries… an increase in my endurance while doing combatives… increased striking power…”
Q&D can be a minimalist’s stand-alone total training regimen—or be plugged into any athlete’s regimen. It takes only 12–30min, two to three times per week.
Additional benefits may include:
- Increased testosterone
- Decreased cortisol
- Improved heart rate variability
- Reduced body fat
- Improved soft tissue quality
All this without getting "smoked"—because you need energy to fight, work, play, live.
About the Author
Pavel Tsatsouline is a former Soviet Special Forces physical training instructor and Subject Matter Expert to elite US military and law enforcement special operations units. Pavel is the chairman of StrongFirst, a global school of strength offering instructor certifications and user courses in kettlebell, barbell, and bodyweight strength training.
224 pages, Kindle Edition
Published July 31, 2019
422 people are currently reading
415 people want to read
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Displaying 1 - 30 of 36 reviews
September 3, 2019
Pavel's books are full of science and practical advice sprinkled nicely with his irreverent humor. I learned a lot from this short, information dense book. However, I need to pay some dues, put in more work before trying the described protocols. While that is disappointing, I'm still glad to have read the book. If you're interested in physical training for health and performance read this book!
September 17, 2019
Honestly, just wanted the actual workout info, but read through the science as well. Giving it 12 weeks as written to see how it affects my performance in jiu jitsu, general conditioning, and body composition. So far, have to say it does leave me feeling energized rather than beat up, so that's good.
April 9, 2020
I picked this book up a few months ago at Half Priced Books, and it was a surprise discovery. As someone that is struggling with the current work-from-home-while parenting-multiple-children-quarantine-pandemic, I was desperate for a way to train my body without expending an hour of my time. Solution: Pavel Tsatsouline. Pavel is a former Soviet Special Forces instructor and he has a cult-like status among certain trainers (see www.StrongFirst.com) for the simplicity of kettlebell exercises. The Quick and the Dead (Q&D) aligns the metaphor of life in the wild (where you are either quick to hunt or dead from being hunted) to the science of what happens as our bodies age (we lose speed first, then strength, and finally endurance and mobility). The basic premise here is that you do two exercises (kettlebell swings and power pushups) as fast as possible within an evidence-based time duration (he gives you two options) of no less than 12 minutes and no more than 30 minutes. Pavel cites various studies but also keeps his language concise as he undermines the fascination with HIIT (high intensity interval training). The audience here is the "advanced minimalist" and Pavel recommends that beginners start with his other book "Simple and Sinister." But I believe you can easily implement the strategies here with just one kettlebell.
Happy Reading (and Swinging)!
Happy Reading (and Swinging)!
November 8, 2022
Minimal Pavel would be better...
Actual rating = 3/5
I cannot deny Pavel has a keen mind for training, especially when it comes to programming minimalism for practical gains/specific purposes. My problem with his works are his cringe-inducing references & overall "hardman" persona. The tone of the book & the science are interrupted constantly by his trope heavy, eye rolling aphorisms, which always have something to do with predators or Soviet Russia, or cyborgs, etc.--we get it guy, you idolize performance & its utility in survival.
The 033 & 044 templates are useful programming guidelines. But instead of 200 pages as an e-book, cut out the dramatic drivel & make it the 40 pages of raw "need to know" stuff it should be. There is some meat on this here sandwich, you just have to get through a WHOLE LOT of bread to get to it...
Actual rating = 3/5
I cannot deny Pavel has a keen mind for training, especially when it comes to programming minimalism for practical gains/specific purposes. My problem with his works are his cringe-inducing references & overall "hardman" persona. The tone of the book & the science are interrupted constantly by his trope heavy, eye rolling aphorisms, which always have something to do with predators or Soviet Russia, or cyborgs, etc.--we get it guy, you idolize performance & its utility in survival.
The 033 & 044 templates are useful programming guidelines. But instead of 200 pages as an e-book, cut out the dramatic drivel & make it the 40 pages of raw "need to know" stuff it should be. There is some meat on this here sandwich, you just have to get through a WHOLE LOT of bread to get to it...
September 1, 2019
Game Changer
I am a fan of Pavel and yet again he ahas released another book making me completely rethink my training. Simplicity combined with advanced science is a recipe for success.
I am a fan of Pavel and yet again he ahas released another book making me completely rethink my training. Simplicity combined with advanced science is a recipe for success.
May 13, 2025
Little torn about this book and review. Pavel is definitely a respected figure in his field and amongst health and sports professionals. The book is definitely one that I think I will read again. There were some great ideas that are kind of controversial (maybe technically not controversial at al but certainly uncommon) that I will definitely consider in my own training and try my hardest to apply.
But he is not a good author. The book is too short and way too boring. I actually fucking hate any philosophical or metaphorical talk about lions or leopards. You may refer to them as a joke but I find that type of stuff very cringe and the book was sprinkled every now and then with some stupid analogy. The actual content itself is dry as fuck. It might be 100% factual and useful but maybe audiobook is the wrong format for this sort of information. Video would definitely be better.
But he is not a good author. The book is too short and way too boring. I actually fucking hate any philosophical or metaphorical talk about lions or leopards. You may refer to them as a joke but I find that type of stuff very cringe and the book was sprinkled every now and then with some stupid analogy. The actual content itself is dry as fuck. It might be 100% factual and useful but maybe audiobook is the wrong format for this sort of information. Video would definitely be better.
August 13, 2021
I’d like to read more by this author. I’m no stranger to weightlifting and strength training, but this particular regime is too advanced for me. While I have no doubt that this routine would achieve huge benefits, I don’t think I’d be able to figure out all the rolls of the die, let alone actually do all the sets.
I’ll have to start with one of his earlier guides and come back to this one later.
I’ll have to start with one of his earlier guides and come back to this one later.
September 22, 2019
Pavel has done it again! It had been a very long time since Pavel's last book Simple and Sinister, sure he co-wrote reloaded but it felt like a fill in (didn't read it), and I kind of assumed he had retired after putting Fabio in charge of StrongFirst. But this book has been more than a pleasant surprise. Most surprising was that the content was very different than his previous works but still maintaining the same core principles of grease the groove.
The book is novel in that he explains how to develop quality mitochondria and why we should do this. The concepts described were understandable and he does a good job of explaining how to put it into practice in his typical minimalist fashion. 2 exercises, in 30 minutes.
Overall, I enjoyed his jokes and his curt writing style. Its funny to see he's switched up his style from bashing bodybuilding to bashing HIIT now, which has grown in popularity for those aiming to loose weight in the gym. Glad to see Pavel is not out of the game just yet, looking forward to his next one!
The book is novel in that he explains how to develop quality mitochondria and why we should do this. The concepts described were understandable and he does a good job of explaining how to put it into practice in his typical minimalist fashion. 2 exercises, in 30 minutes.
Overall, I enjoyed his jokes and his curt writing style. Its funny to see he's switched up his style from bashing bodybuilding to bashing HIIT now, which has grown in popularity for those aiming to loose weight in the gym. Glad to see Pavel is not out of the game just yet, looking forward to his next one!
January 16, 2020
The notion of minimalist training - optimizing for maximum strength gains while incurring the lowest possible damage to the body which in turn allows for sustainable gains and reduced risk of injury - was an unfamiliar concept to me until I read this book. Particularly useful is Tsatsouline's overview of the body's energy depletion/replenishing systems that debunk some age-old tropes in western weightlifting (e.g. one more rep, maxing out at outrageous frequencies, always training to failure, etc) that unfortunately persist today. To address the 'Advanced' qualifier in the title - the kettle bell movements require a very solid core developed through sports or some form of powerlifting in order to be done safely and effectively. If you are starting from 0, I would recommend working with a trainer to learn how to properly learn these movements before picking this book up and attempting to integrate the practices laid out.
August 15, 2020
Tangible results
Pavel is highly regarded for good reason, he doesn't mince words, and produces proven results. Understanding the principles outlined and adhering to them strictly, I've been able to make gains I've been striving for years to accomplish!. And in barely 2 months!
The book is easy reading, straightforward, and gives the reader the option of skipping over the scientific reasoning if desired. I would advise against it, but to each his own. The background references at the end are an added bonus for further immersion in the science.
Pavel is highly regarded for good reason, he doesn't mince words, and produces proven results. Understanding the principles outlined and adhering to them strictly, I've been able to make gains I've been striving for years to accomplish!. And in barely 2 months!
The book is easy reading, straightforward, and gives the reader the option of skipping over the scientific reasoning if desired. I would advise against it, but to each his own. The background references at the end are an added bonus for further immersion in the science.
April 1, 2022
Truly minimalist training programs are pretty rare to find, and this one is well-researched and clearly laid out. With the caveat that I haven't actually tried running the program yet, I learned a lof from reading this book and will keep it handy for when I need to do a lot with minimal time investment.
September 24, 2024
"I'm not going to go into detail about it." ... "It's need to know."
Well, if you didn't waste all that time in the first part of the book talking about cats, rabbits, and Samurai, you would have had the time to discuss it.
"I'll go into the nuts and the bolts some other time." ... "The topic is too broad and interesting to breach here, it deserves a book dedicated to it alone."
It's not like this is a 500 page textbook you're having to edit content from. Maybe if you included some of that content it would be closer to a 500 page textbook, instead of a 200 odd page mess that goes on tangents about Apex Predators, Soviet Russia, random poems, and other extraneous topics.
The author warns about "pop fitness", but saying all you need is kettlebell swings and power pushups, while railing against HIIT, tabata, and etc. is the definition of pop fitness.
I'm so sick of this "everyone is wrong except me" type of training programs and authors.
Good thing I didn't pay for this, it was a free audiobook, and I had it on 1.5x speed while at work, because this is basically just a waste of money and time.
Also, the loud rock music in the audiobook format is completely unnecessary and annoying.
Well, if you didn't waste all that time in the first part of the book talking about cats, rabbits, and Samurai, you would have had the time to discuss it.
"I'll go into the nuts and the bolts some other time." ... "The topic is too broad and interesting to breach here, it deserves a book dedicated to it alone."
It's not like this is a 500 page textbook you're having to edit content from. Maybe if you included some of that content it would be closer to a 500 page textbook, instead of a 200 odd page mess that goes on tangents about Apex Predators, Soviet Russia, random poems, and other extraneous topics.
The author warns about "pop fitness", but saying all you need is kettlebell swings and power pushups, while railing against HIIT, tabata, and etc. is the definition of pop fitness.
I'm so sick of this "everyone is wrong except me" type of training programs and authors.
Good thing I didn't pay for this, it was a free audiobook, and I had it on 1.5x speed while at work, because this is basically just a waste of money and time.
Also, the loud rock music in the audiobook format is completely unnecessary and annoying.
November 22, 2022
Concise and effective
The most concise and effective program and actionable information source for those aiming for powerful longevity.
The program is gold, but one should read and re-read the research scooped up by Pavel as well as his own findings.
Thereby the greatest benefit will be derived.
The most concise and effective program and actionable information source for those aiming for powerful longevity.
The program is gold, but one should read and re-read the research scooped up by Pavel as well as his own findings.
Thereby the greatest benefit will be derived.
January 8, 2023
Another Development by PT and the persons at StrongFirst
Just buy the book already. It appears to be helpful to have not only read and a working knowledge of what has come before, it helps to have already been working on those program goals with a nod to ETK but most especially S&S.
Just buy the book already. It appears to be helpful to have not only read and a working knowledge of what has come before, it helps to have already been working on those program goals with a nod to ETK but most especially S&S.
Read
April 1, 2020I've been training with my kettlebells for quite some time now, but I do still count myself a beginner. That's why I will focus on the basics and fundamentals first, make sure I execute the movements correctly and will return to this book another time in the future. The underlying principles of a powerful push and pull seemed very persuasive, so if you are a more advanced kettlebell enthusiast, please try this book and let us know your results.
December 25, 2021
Become a monster
This program will onky work for the self-disciplined and those whom practive drlayed gratification. Watch yourself transform with the willingness to step outside your comfort zone.
This program will onky work for the self-disciplined and those whom practive drlayed gratification. Watch yourself transform with the willingness to step outside your comfort zone.
January 9, 2022
Interesting and probably effective
I am still working my way towards simple, but I already know that I will switch to this training once I achieve it. I found the science behind the approach especially interesting even though I already knew quite a lot about exercise science.
I am still working my way towards simple, but I already know that I will switch to this training once I achieve it. I found the science behind the approach especially interesting even though I already knew quite a lot about exercise science.
December 27, 2019
Good overview of a minimalist training method for great results. This book is no frills, which is good but bad at the same time. A bit if jargon is used that maybe have been better avoiding.
January 6, 2020
Came for the workout...
Ran into an amazing, face paced summary on building your body for long term power in a healthier way. This is a must read.
Ran into an amazing, face paced summary on building your body for long term power in a healthier way. This is a must read.
January 13, 2020
Just what I was looking for as a long time KB user.
July 19, 2020
Great complement and follow-up to Simple and Sinister.
August 8, 2020
Short on time this workout is for you.
This is a very good strength plan for those times in life that you just dont have time to train but still need to.
This is a very good strength plan for those times in life that you just dont have time to train but still need to.
January 18, 2021
To the point and very effective. Pavel things differently and makes fitness simple and straight forward.
October 19, 2021
Nice programme
I like the simplicity of this programme and think it could be great alongside many other programmes, I’ll implement immediately
I like the simplicity of this programme and think it could be great alongside many other programmes, I’ll implement immediately
February 23, 2025
A book that has some new idea for the ones used with clasic periodisation, it has some ideas that are not supported by science. And, in my opinion, his method is oversimplified.
December 16, 2019
Interesting approach to exercise. I am planning to give the protocol a try.
November 26, 2019
The best
Absolutely unique and outstanding!!!! Read it a few times, for it is packed with unique information. You got to love those Russian scientists!
Absolutely unique and outstanding!!!! Read it a few times, for it is packed with unique information. You got to love those Russian scientists!
April 24, 2021
Update: When I read this book I had tried the protocol a few times but now after doing it for over a year I am very impressed. The author promises a lot of resultats. In short a very effective workout that doesnt get you sore or stiff and even loses up the body and helps for old injuries. Sounded like a bit much promise I thought. And I have done a lot of protocols through the years but this really delivered. Just a few times a week and just 20-30 minutes per workout. Great stuff. The review below is still true as well though.
In all a interesting book about a training programme with science quotes to back it all up but no reflection or talk about draw backs. More like listening to a sale pitch. But still a interesting theory and I already tried the program and liked it. Fits very well training like that and having a child running around at the same time. Chasing a kid is a active break☺️
In all a interesting book about a training programme with science quotes to back it all up but no reflection or talk about draw backs. More like listening to a sale pitch. But still a interesting theory and I already tried the program and liked it. Fits very well training like that and having a child running around at the same time. Chasing a kid is a active break☺️
August 17, 2019
Este es el primer libro de Pavel en bastante tiempo, y ofrece lo que es habitual. Un programa muy sencillo y muy minimalista orientado a personas ya expertas en ejercicio, y dedicado a desarrollar potencia y resistencia más que la habitual fuerza. Una cosa que me encanta del trabajo de este hombre es que siempre busca el mínimo en tiempo, número de ejercicios y el máximo en sencillez. Este libro sigue esas normas.
Como es habitual también, el número de estudios, citas y referencias es enorme.
Un manual recomendable para las personas interesadas en hacer ejercicio, que complementa cualquier tipo de entrenamiento.
Como es habitual también, el número de estudios, citas y referencias es enorme.
Un manual recomendable para las personas interesadas en hacer ejercicio, que complementa cualquier tipo de entrenamiento.
September 20, 2019
People have a consistent training philosophy but Pavel just seems to throw everything he knows then reads books on some new training method and then only does that. So if you want to jump from training to training without any end goal in mind then probably do what he says in the book. But to me it seems like these are just now cash grabs there is no substance.
You are better off subscribing to some scientific journal and reading up any new study that they do and running a cycle off of that for a few weeks because thats what this book is all about.
You are better off subscribing to some scientific journal and reading up any new study that they do and running a cycle off of that for a few weeks because thats what this book is all about.
Displaying 1 - 30 of 36 reviews