Module I: The Genesis and Philosophy of AGT

Lead Instructor:  Pavel Tsatsouline
 Access:  Public   Status:  Active   Lesson:  Free!
Learn the science of anti-glycolytic training in simple terms. Change your view of endurance training forever.

Lesson Specs


  1. Watch the Module
  2. Take notes on key aspects
  3. Bookmark key points in the Module
  4. Ask questions on the Forum
  5. Use Module resources to supplement your knowledge

Lesson Chapters

  1. What is Strong Endurance?
  2. Philosophies of Strength & Energy
  3. Anti-Glycolytic Training
  4. Fiber Types
  5. Slow Endurance vs. Strong Endurance
  6. Strong Endurance and Aging

Lead Instructor

Pavel Tsatsouline

CEO of StrongFirst, Inc.

Pavel Tsatsouline introduced the Russian kettlebell to the West in 1998 and started the kettlebell revolution.

A former Soviet Special Forces physical training instructor, Pavel became a Subject Matter Expert to the elite of US military and law enforcement, including the Marine Corps, the Secret Service, and the Navy SEALs. His training system has been implemented by special operations units in two countries closely allied with the US. Pavel founded StrongFirst, the “school of strength,” to bring “low tech/high concept” methods of achieving high performance and resilience to men and women from all walks of life, not just elite warriors and athletes.

Pavel earned a sports science degree in the former Soviet Union and authored a number of books, including bestselling Kettlebell Simple & Sinister, the definitive guide on kettlebell training. Pavel’s books have been translated into many languages—including Russian. A kettlebell in his fist, he was voted the ‘Hot Trainer’ by Rolling Stone and appeared in media ranging from Pravda to Fox News to Tim Ferriss Show and The Joe Rogan Experience.


Other Lessons in This Course


Module I: The Genesis and Philosophy of AGT

Learn the science of anti-glycolytic training in simple terms. Change your view of endurance training forever.

Module II: “Cardio” is Overrated

Low correlation between VO2max and endurance…The dangers of redlining your heart rate…Classic interval training vs. “HIIT”…How to increase VO2max with weights—and how not to do it…Training the blood vessels—a secret of the pros…

Module III: A Hybrid Conversion Kit for Your Fast Fibers

Main premise behind Verkhoshansky’s revolution…His original experiment…Why power exercise rules…Great all-around way to train—enjoy your “what-the-hell effects”…The alternative to intervals…The SF stop signs…Kettlebell AXE simplifi...

Module IV: Variations on the AXE Theme

Serial-repeat method rocks…Downsides of max power training…”Casual power” is the answer…How to benefit from recovery’s nonlinearity…Volume and other load parameters for different needs…5 variable methods for pros…

Module V: Hybrid Conversion Completed

Metal Heart and Strength Aerobics for hard living…2 state of the art kettlebell snatch or swing plans for ruthless endurance and aggressive fat loss…Score high on the most valuable GPP test for MMA…Biathlon’s aerobic lunges for all…

Module VI: A+A for Fighters and Supermodels

Incredible long lost research reveals how to make high intensity exercise aerobic and fat burning…Snatch death march protocol for select few…Lifter’s dream: “singles” for “conditioning” and fat loss…Lessons from heavy labor…3 AXE models&he...

Module VII: Non-Stop

Strength for endurance…How to build up to 30 pullups or 100 pushups or swings without killing yourself…Split sets and ladders…Pullup master’s serial-interval protocol…Why hanging on a bar will not improve your pullup grip—and what will…

Module VIII: Glycolytic Training—the Right Way

Peak performance with a well dosed and timed acid spike…Glycolytic power repeats—least stressful glycolytic training method bears “what-the-hell effects”…Buffer acid by building fast twitch fibers…Make less acid by building slow fibers…

Module IX: Planning

Know your variables and change one at a time…Magic of step loading…Advantages of wave loading…Manage the conflict of strength and endurance…Why you cannot improve on multiple fronts at once—and how pros do it over time with “leapfrogging”…

Module X: In Action

Select Strong Endurance plans and templates demoed by our certified instructors…Kettlebell snatches…Swings and more swings…Cleans, presses, and front squats…Pullups…Step-ups…Pushups, fast and slow…Explosive calisthenics plus heavy bag…