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Publisher's Summary

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.

©2019 Power by Pavel, Inc. (P)2019 Power by Pavel, Inc.

What listeners say about The Quick and the Dead: Total Training for the Advanced Minimalist

Average Customer Ratings
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  • Overall
    4 out of 5 stars
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    4 out of 5 stars
  • Story
    5 out of 5 stars

Needs PDF

seriously needs a PDF. Otherwise, it's better just to buy the Kindle book so that you have the references handy. This is disappointing in that Powerball doesn't Supply the required minimum of his material when he expects everyone to exceed the minimum requirements that he places on someone in his training. it is best to lead by example.

5 people found this helpful

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    3 out of 5 stars
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    2 out of 5 stars

Almost impossible to understand the program

The program sounds good as described, but fails in giving the reader a blueprint to use. Somewhere around the beginning of chapter 5 you can, with many rewinds and repeats, figure out what the workout is supposed to be. You'd best write it down, because when you go back for day 2 and have to go on another fishing expedition to understand the program, you're likely to throw your kindle through the nearest window, and open this page to write a review warning others of what a pain in the ass this audiobook is.
Note to author/publisher: attach a pdf that will make this usable, or stop selling it.

2 people found this helpful

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    1 out of 5 stars
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    2 out of 5 stars

Overrated

Maybe it's targeted to his own community of Strong First members as supplement material not a standalone book, but its no use for the general public not even sports enthusiast ..

1 person found this helpful

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    5 out of 5 stars
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    5 out of 5 stars

There's always something to learn from Pavel

As always it's very informative. I can't wait to start the new program. Thank you Pavel.

1 person found this helpful

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    1 out of 5 stars

A minimalist program from the father of minimalist programs

Narrator speaks very clearly. The writing is concise, clear and focused on one topic. The opening of the book spends a significant amount of time covering success stories- this part of the book feels like fluff to me. As an audiobook it is well read: the narrator speaks with clarity and confidence. However the technical information described would be better analyzed by reading a physical copy rather than listening to the narration.

This audiobook is instructional, not a narrative of events, so 1 star for story.

One thing I am not fully clear on - is this a training program or a training protocol? Given the minimal time and exercises, I cane away from the book with the impression that this can be implemented as a protocol with other training the student may doing. This point needs clarification.

1 person found this helpful

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    3 out of 5 stars

Exercise manual

This is an audio exercise manual that explains completely why to do, what to do, and how to do (kinda) the most efficient workout for a minimalist schedule. It’s not for beginners. But intermediates will be fineX I follow the program that uses kn snatches. A know is required for this workout

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Like others said, needs a PDF

I'm an SFG II, so I've been around Kettlebells for 10 years and StrongFirst since they started. I had to rewind many many times to take notes of the actual program and as a visual learner, a table would have helped me a lot. It's great material. Great program, but explaining this to my clients without a visual is going to be less than ideal. Simple fix that needs to be done.

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  • Al
  • 02-26-20

Panel’s latest and most advanced treatise for the advanced!

Bringing together his vast knowledge of a whole host of fitness topics, Pavel minimizes then into system goals, with specific details on how to most quickly and efficiency get there. This book is not meant for beginners, although many of the principles do apply to beginners. Intermediate and advanced trainers, esp. with a bias towards kettlebells as their tools, together with abbreviated trading, will derive the most pragmatic progress from the information Pavel provided in this excellent work.

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Simply Brilliant

No nonsense, just the facts presented in a way that sticks with you. Highly recommend.

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    5 out of 5 stars

another great work

Another great work by Pavel. As one gets older, a minimalist view to fitness can only be viewed as wisdom. Over the years the kettlebell and Pavel has proven to be the best investment in my health and conditioning.