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Pavel Macek

@pavelmacekcom

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💪 StrongFirst Master Certified Instructor
👊 Martial Arts • 🏋️ Strength • 📚 Philosophy
⬇️ Online Courses • Seminars • Certifications
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Everything old is new again. Kettlebell was THE weapon against weakness for the old-time strongmen, wrestlers, lifters, fighters, and physical culture legends. Kettlebell VIP stands on the shoulders of these giants and brings their forgotten methods back to life for modern all-round strength. ––– ⚡️ Kettlebell VIP — Vintage Iron Power for All-Round Strength [NEW ONLINE COURSE] Old-school lift variations. Forgotten methods. Timeless results. Favorite kettlebell lifts & “secrets of strength” from the Golden Era of legendary old-time strongmen. 2 hours 45 minutes of video instruction + PDF manual. 👉 simplexstrong.com/kbvip 🔗 Or click the link in my bio! 🔥 Special launch offer ends Sunday, July 5 — save $50 before the discount is gone. #kettlebell #kettlebellvip #simplexstrong #strongfirst #bestrongfirst by @pavelmacekcom
4
a month ago
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[ONLINE COURSE] Enter the Dumbbell!: Old-School Lifting for Modern Strength 👉 enterthedumbbell.com (OR CLICK THE LINK IN THE BIO!) Heavy dumbbells. A few carefully selected lifts with the biggest bang for your buck. The all-time greats didn’t “exercise” with dumbbells; they lifted them overhead. This course revives the all-around dumbbell lifting tradition and channels it through StrongFirst principles and strength skills. Since Pavel Tsatsouline’s reintroduction of classic kettlebell lifts to the West, we’ve refined them to the nth degree. StrongFirst Certified Master Instructor Pavel Macek’s Enter the Dumbbell! distills that know-how into an inch-wide, mile-deep dumbbell lifting curriculum: the fewest moves that deliver the most strength—explosive and grinding—organized for real-world progress. Expect principle-driven instruction, purposeful variety, and field-tested plans you can run for months. What you will learn: 👉 Kettlebells vs. dumbbells vs. barbells—similarities and differences, when to choose which 👉 Light dumbbell mobility sequence for healthy and resilient joints 👉 Heavy dumbbell lifting fundamentals: set-up, set-down, tension, alignment, breathing, strength skills 👉 Dumbbell clean—muscle, power, and split 👉 Dumbbell press—strict strength, old-school style 👉 Dumbbell overhead swing—ballistic power, the hard style way 👉 Program 1: Dumbbell Chain and its variations 👉 Program 2: Duplex—Dumbbell + Kettlebell Chain (same-but-different synergy) 👉 Program 3: Triplex—Dumbbells, Kettlebells, Barbells (the all-rounder) 👉 Program 4: Linking the Chain—ETD!’s “Rite of Passage” 👉 Dumbbell Challenge: Iron & Steel Chain—lift, test, and level up Enter the Dumbbell! Old-School Lifting for Modern Strength 👉 enterthedumbbell.com (OR CLICK THE LINK IN THE BIO!) #strongfirst #dumbbell #enterthedumbbell #bestrongfirst by @pavelmacekcom
12
7 months ago
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[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣⁣ ⁣⁣⁣⁣ ⁣⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣⁣ ⁣⁣⁣⁣ ⁣⁣>>> https://greatgamaprotocol.com (OR THE LINK IN THE BIO!) ⁣⁣⁣⁣ ⁣⁣The Great Gama protocol is named in honor of one of the most famous warriors in the history, Ghulam Mohammad Baksh Butt (22 May 1878 – 23 May 1960), Pakistani wrestler, undefeated champion of the world in a career spanning more than 52 years.⁣⁣ ⁣⁣⁣⁣ ⁣⁣- No equipment? No excuses!⁣⁣ ⁣⁣- You will improve your mobility, flexibility and movement quality!⁣⁣ ⁣⁣- You will get stronger!⁣⁣ ⁣⁣- You will improve your endurance!⁣⁣ ⁣⁣⁣⁣ ⁣⁣Let our motto be: ⁣⁣ ⁣⁣⁣⁣ ⁣⁣„If after your exercise, your bath and your rub-down, you feel fit to battle for a kingdom, then your schedule is right.“⁣⁣ ⁣⁣⁣⁣ ⁣⁣– Earle Liederman, Secrets of Strength, 1925⁣⁣ ⁣⁣⁣⁣ ⁣⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary 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 ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣ ⁣⁣>>> https://greatgamaprotocol.com (OR THE LINK IN THE BIO!) ⁣⁣⁣⁣ ⁣⁣#thegreatgama #greatgamaprotocol #sunsalutation #pushup #pushups #hindupushups #dand #dands #hindusquat #hindusquats #baithak #baithaks #bethak #bethaks #bridge #thoracicbridge #morningroutine #morningrecharge #finisher #nakedwarrior #pavel #pavelmacek #strongfirst #simplexstrong #healthandstrength #health #strength #bodyweightstrength #bodyweightstrengthtraining⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ by @pavelmacekcom
26
6 years ago
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Happy 90th Birthday to the legendary Guro Dan Inosanto @inosantodaniel — 90 years young! Wishing you continued health, strength, happiness, and many more years of inspiring martial artists around the world. Thank you for a lifetime of sharing your knowledge and wisdom. To celebrate, here are a few excerpts from a 2007 Hard Style magazine interview conducted by Dr. Mark Cheng @drmarkcheng - a student of both Guro Inosanto and Pavel. “Bruce Lee did a lot of weight training—mostly cleans, snatches, and deadlifts, but with a regular barbell. He even knew about kettlebells back then, but I didn’t realize it until just last year as I was going over some of his old notes!” Starting kettlebells at almost 70 years young after multiple injuries, Guro Inosanto found that the training improved his back, hips, grip strength, and overall athleticism: “The exercises create a great linkage in my body, so I feel like I’m moving with power. I’d even say that I feel like I’m regaining strength or mobility in some areas of my body—for example, my shoulders and lower back…. I’ve actually gotten a lot stronger now...” “I’ve never suffered an injury with kettlebell training, but I think that’s more because of the way Pavel teaches. Instead of forcing me to push out another rep when I’m already tired or when I’m getting a little sloppy with the form, Pavel tells me, “Put it down right now!” So the safety component of the training’s been really valuable.” — Happy Birthday, Guro. Thank you for continuing to inspire generations of martial artists and coaches. Keep swinging! #gurodaninosanto #inosantoacademy #strongfirst #kettlebell #bestrongfirst by @pavelmacekcom
10
9 hours ago
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Ignore the noise. Let the results speak. #strongfirst #kettlebell #kettlebells #bestrongfirst @strongfirst by @pavelmacekcom
7
a day ago
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“It is easier to build strong children than to repair broken men.” — Frederick Douglass Start them young 👉 enterthedumbbell.com (or click the link in the bio) #simplexstrong #strongfirst #dumbbell #enterthedumbbell #bestrongfirst by @pavelmacekcom
0
a day ago
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“Lengthen the tendons by an inch, extend life by ten years.” (筋長一寸，壽延十年) An old Chinese saying reminds us that flexibility is not merely about performance or showing off—it is an investment in health, resilience, and longevity. Charles Poliquin often said that one of his greatest training regrets was not taking stretching seriously sooner. Strength and mobility are partners, not rivals. Pictured here is Li Liangui (李良貴), renowned for his extraordinary flexibility, demonstrating that mobility can be developed and maintained throughout a lifetime. Be #flexiblesteel #stretching #flexibility #longevity @flexiblesteelinternational by @pavelmacekcom
0
2 days ago
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My sincere thanks to Petr “Khru” Macháček. I truly appreciate this honor. 🙏 HONORARY MEMBER OF UNIVERSAL FIGHTERS PRAHA SIFU PAVEL MACEK In recognition of his pioneering work, courage, and tireless dedication to the development of combat sports in the Czech Republic during the 1990s, and to the promotion of no-holds-barred competition that laid the foundations of today’s MMA. In recognition of a contribution that has influenced generations of fighters and of a legacy that continues to inspire. Petr “Khru” Macháček @petrkhrumachacek Founder, Universal Fighters Praha ⸻ Words from the founder: In the 1990s, when I founded Hanuman Gym Praha, focused on Muay Thai and kickboxing, and when vale tudo and no-holds-barred competitions were beginning to be organized, Universal Fighters Praha was established as well. We were pioneers. We followed a path that, at the time, had no established rules and no role models—only faith, determination, and the heart of a fighter. My thanks to everyone who was part of that journey. #universalfighters #mma #petrkhrumachacek taken in MMA Gym Praha by @pavelmacekcom
2
3 days ago
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StrongFirst Dumbbell follows in the footsteps of the old-school strongmen and modern revivalists. It offers detailed, principle-based, step-by-step instruction “from zero to hero,” “do this!” programming, and clear strength standards. No bodybuilding isolation drills, dumbbell aerobics, or high-rep HIIT dumbbell circuits—just old-school, full-body dumbbell lifting for explosive power and pure strength. When Pavel introduced the kettlebell to the Western world, many people who did not know how to use it correctly treated it like a dumbbell—more specifically, like a modern dumbbell—doing curls, lateral raises, and flies. Some still do. We learned how to lift kettlebells properly, and the Hard Style system became systematized and streamlined. Guess what happened? When there is no access to kettlebells, Hard Style gireviks lift dumbbells as if they were kettlebells! As you will learn in the Hard Style Dumbbell program, despite the obvious similarities, there are many important differences. And we know that, as Hunter S. Thompson said, “Anything worth doing is worth doing right.” ⸻ Hard Style Dumbbell Level I, Class One: Inaugural Workshop, Paris, July 2022 The workshop covered: – Beginner’s light dumbbell series – Foundational single-dumbbell lifts: Clean, Press, Overhead Swing, Get-Up, Snatch – Foundational double-dumbbell lifts: Double Dumbbell Clean, Double Dumbbell Press – Basic receiving positions: Muscle, Power, Lunge, and High Split – Basic programming – Iron and Steel Chain Challenge – Monte Saldo’s Dumbbell Swing Challenge – Sig Klein’s Double Dumbbell Clean & Press Challenge I am forever grateful to my late brother in Strength, Alexey Senart. I miss you so much. #hardstyle #dumbbell #simplexstrong #strongfirst #bestrongfirst @alexey.grimm @strongfirst_france @caroline.senart by @pavelmacekcom
9
3 days ago
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Ronald Walker performing a 180 lb (81.6 kg) one-hand snatch. Walker was one of Britain’s greatest weightlifters and one of the strongest men of the 1930s. A six-time British heavyweight champion, he set numerous British records, earning his place among the pioneers of modern strength training. #physicalculture #weightlifting #strength #ironhistory by @pavelmacekcom
9
6 days ago
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Bosco was the fictional strongman created by Harry Paschall (1898–1957), one of the most influential writers, artists, and coaches in American physical culture. Introduced in the pages of Strength & Health magazine in the 1930s, Bosco quickly became one of the most recognizable characters in the Iron Game. Bosco illustrated sound training principles, criticized poor exercise methods, mocked bodybuilding fads, and commented on the Iron Game with Paschall’s trademark wit. The cartoons were far more than entertainment. They promoted sensible strength training, progressive overload, practical lifting technique, skepticism toward gimmicks and miracle claims, and respect for functional strength over mere appearance. For generations of Strength & Health readers, Bosco became the mascot of the Golden Age of American weightlifting. Long before the internet or fitness influencers, lifters eagerly turned to Paschall’s Bosco cartoons each month. In many ways, Bosco was to the Iron Game what Popeye was to popular culture—except he spoke directly to strength athletes. And yes—Bosco trained with kettlebells, of course. — ⚡️ Kettlebell VIP — Vintage Iron Power for All-Round Strength [NEW ONLINE COURSE] Old-school lift variations. Forgotten methods. Timeless results. Favorite kettlebell lifts & “secrets of strength” from the Golden Era of legendary old-time strongmen. 2 hours 45 minutes of video instruction + PDF manual. 👉 simplexstrong.com/kettlebellvip 🔗 Or click the link in my bio. #simplexstrong #strongfirst #kettlebell #kettlebellvip #bestrongfirst by @pavelmacekcom
3
8 days ago
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Single-Arm Dumbbell Hang Muscle Clean — one of the variations of the dumbbell clean taught in the Enter the Dumbbell! program. The full online course covers the complete clean progression: • Dead Clean • Hang Clean • Muscle Clean • Power Clean • Split Clean ⚡️ Learn more: 👉 enterthedumbbell.com Video: Enter the Dumbbell! workshop in Modesto, CA, at @sousastrong BrickHouse #strongfirst #enterthedumbell #bestrongfirst by @pavelmacekcom
3
11 days ago
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