The Quick and the Dead

Total Training for the Advanced Minimalist
von Pavel Tsatsouline und StrongFirst

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 Dead is 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 12-30 minutes, 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.