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Pavel Macek
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Pavel Macek, StrongFirst Master Certified Instructor

REZERVACE SOUKROMÉ ONLINE LEKCE

SEMINÁŘE V ČR | SEMINÁŘE V ZAHRANIČÍ

INSTAGRAM

pavelmacekcom

“Coffee may be the most overlooked anti-aging to “Coffee may be the most overlooked anti-aging tool hiding in plain sight.

Emerging research reveals that coffee can actively slow biological aging—each daily cup consumed correlates with a 0.7–1 year reduction in epigenetic age.

Drinking 3+ cups daily reduces the risk of accelerated aging by 34–41% and lowers death risk from all causes (compared to non-coffee drinkers) by 27%, translating to nearly two extra years of life.

Even decaf delivers similar powerful benefits.

The takeaway is clear: Regular coffee drinkers consistently live longer.”

— Dr. Rhonda Patrick @foundmyfitness - her latest podcast, recommended!

🏋+☕️=😊 t-shirt - a gift from my fellow @strongfirst brother in Strength @chrischapmansfgsfb 

Photo by @pavelmirovsky who was kind enough to invite me again to his excellent podcast.

Previous podcasts > simplexstrong.com/about

#coffee #coffeelover #foundmyfitness
Bent Press, “The King of All Lifts” – by far Bent Press, “The King of All Lifts” – by far the favorite lift of many old-time strongmen—Eugene Sandow, Arthur Saxon, Edward Aston, Siegmund Klein, Bob Hoffman, and many others. 

It can be performed with a kettlebell, a dumbbell, or a barbell—but it is by far the easiest to learn with the kettlebell.

The Bent Press has a bad rap for being too difficult to learn.

 I politely disagree. With a good StrongFirst @strongfirst SFG foundation—Get-Up, Press, Windmill—it becomes very accessible. Learn the “bridge” between the strict Press and the Bent Press: the Side Press. Then, move on to the full Bent Press.

Please observe the two main variations and read more in the new article at simplexstrong.com

#simplexstrong #strongfirst #kettlebell #bentpress #bestrongfirst
“When you feel life out of focus, always return “When you feel life out of focus, always return to basic of life.” – Mr. Miyagi

“What is your favorite piece of wisdom from Mr. Miyagi? Here are some suggestions:”

“First learn stand, then learn fly. Nature rule, Daniel-san, not mine.”

“Man who catch fly with chopstick accomplish anything.”

“Karate for defense only.”

“No such thing as bad student, only bad teacher. Teacher say, student do.”

“Daniel-san, lie become truth only if person want to believe it.”

“It’s ok to lose to opponent. Must not lose to fear.”

“Best way to avoid punch—no be there.”

“Whole life have a balance, everything be better.”

“You trust the quality of what you know, not quantity.”

“Don’t know. Never been attacked by tree.”

“Balance good, karate good, everything good. Balance bad, better pack up and go home.”

“If come from inside you, always right one.”

“One-to-one problem, yes. Five-to-one problem, too much ask anyone.”

“To make honey, young bee need young flower, not old prune.”

“If karate used defend honor, defend life, karate mean something. If karate used defend plastic metal trophy, karate no mean nothing.”

“Daniel-san, you look revenge that way, you start by digging two grave.”

“Here are two rules of Miyagi-Ryu karate. Rule number one: karate for defense only. Rule number 2 - first learn rule number one!”

“Never put passion in front of principle. Even if you win, you lose.”

“For man with no forgiveness in heart, life worse punishment than death.”

“Walk on road, hmmm? Walk left side, safe. Walk right side, safe. Walk middle, sooner or later… get squish just like grape!”

“Lesson not just karate only. Lesson for whole life! Whole life have a balance, everything be better.”

“Inside you have strong root. No need nothing except what inside you to grow.”

...and of course: 

“Wax on, wax off.”

#mrmiyagi #thekaratekid #karatekid #cobrakai #cobrakaiseries @karatekidmovie @cobrakaiseries
#nevergiveup #persist #nevergiveup #persist
StrongFirst & Functional Movement “When Gray [C StrongFirst & Functional Movement

“When Gray [Cook] found The Naked Warrior, Pavel caught his attention with “Own a one-arm push up on each arm, own a single-leg squat on each leg.” 

If somebody really goes through that process, they should screen well, because they’ve taken care of asymmetries and imbalances. 

Likewise, many of the single #kettlebell drills should take care of asymmetries. If training is treated as practice and strength as a skill […] the results will be balanced, symmetrical strength and fitness.”

— Brett Jones @brettjonessfg, @strongfirst DOE and @functionalmvmt Advisory Board member.

Photo by @strongfirstgb 

#strongfirst #fms #functionalmovement #functionaltraining
#strongfirst #kettlebell #bestrongfirst #noexcuses #strongfirst #kettlebell #bestrongfirst #noexcuses🚫
“Crouching Tiger” Pushup - [it benefits the] “Crouching Tiger” Pushup 

- [it benefits the] kidneys⁣
⁣- strengthens the waist and thus improves agility⁣
⁣- [it has] a combat application in ground fighting⁣
⁣ - …it gives youthfulness irrespective of age⁣
⁣⁣⁣⁣
⁣It is an excellent exercise to:⁣
⁣⁣
⁣- strengthen your core…⁣
⁣- promote vitality⁣
⁣- keep the spine young and agile⁣

— Grandmaster Wong Kiew Kit

The full traditional name of this variation is “Crouching Tiger Pounces on Prey” (臥虎食). 
⁣⁣
⁣—⁣
⁣⁣
⁣[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣⁣
⁣⁣
⁣A simple, time-tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣⁣
⁣⁣⁣⁣
⁣⁣>>> greatgamaprotocol.com (or CLICK THE LINK IN THE BIO!)⁣⁣
⁣⁣
⁣—⁣
⁣⁣⁣⁣⁣⁣
⁣⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Preliminary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
#ggp #greatgamaprotocol #pushup #hindupushup #hindupushups #simplexstrong #strongfirst #bestrongfirst
Can you do it? “75 lb. [35 kg] bell is regarded Can you do it?

“75 lb. [35 kg] bell is regarded in all gymnasiums as too heavy for anyone but a fairly strong man. In fact, men who try the physical tests in civil service examinations for the fire and police departments in most cities are well satisfied when they find that they are able to push up a 75 lb. bell. Men who succeed in doing this feat are marked 100% efficient.”

—The Henry Higgins Strength and Muscle Course, 1915

Photo: Siegmund Klein

#simplexstrong #strongfirst #dumbbell #enterthedumbbell #bestrongfirst
Paradox Breathing Crunch “Concentrated straight Paradox Breathing Crunch

“Concentrated straight-legged crunches with the breath held were Mel Siff’s favorite abdominal drill.

Here is your recommended schedule. “NL” stands for the number of lifts—the total number of reps of the exercise per workout.

- For strength: NL 10–15 in sets of three to five reps 
- For strength and mass: NL 25–50 in sets of 5–10 reps”

— Pavel, in: Deadlift Dynamite

#strongfirst #abs #abdominals #hardstyleabs #bestrongfirst
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