CompleteStrength Tactical Defence

CompleteStrength - Classes - New Venue

2011-01-08T15:21:00.002+10:00

News: Starting next week... Monday 10th January..
All classes will be held
at North Lakes community centre.
Lakefield Drive,
North Lakes, Qld, Aust.

UBD 89 K9

CompleteStrength Tactical Defence – Newsletter.

2010-12-10T12:40:00.002+10:00

You must enable pictures to view this newsletter. Aaron COMPLETESTRENGTH.INFO

Breath Work and Combat - Workshop

2010-11-29T15:30:00.002+10:00

Breath Work and Combat - Workshop
Date: 5th December 2010.
10am. – 1pm. Cost $60 or $50 pre-paid

By breathing, you can manage fear, recover from a blow, you can endure workloads beyond your normal ability,
enhance awareness, speed and movement.

ATA Martial Arts Studio - Unit 3/2-4 Kabi Circuit, Deception Bay, QLD 4508
ph: 0424-418-643
http://completestrength.info
Email: completestrength@gmail.com

2010-05-01T19:55:00.003+10:00

Systema Workshop

5 hours! of training in the
Russian Martial System

Sun. May 16th 2010 11am - 4pm
Location: contact 0424 418 643
Cost: $50 pre-paid $70 on the day

This seminar will explore drills to develop understanding and skills in the following areas:

*General breathing methods
* Posture and movement
* Breathing during movement and exercise
* Breathing and fear control
* Escaping from restraint
* Mobility on the ground
* Falling and rolling
* Balance
* Takedown methods
* Defence and attack
* Avoidance and escape
* Footwork and defensive movement
* Use of the hands and elbows
* Use of the feet and knees
* Basics of striking and power development
* Counter attack

Events
http://completestrength.info
http://h2hcombat.110mb.com

One Day Introductory Russian Martial Art Workshop

2008-12-11T14:36:00.001+10:00

Systema Hand-to-Hand Combat

A One Day Introductory Russian Martial Art Workshop

Complete Strength

2008-10-11T20:11:00.001+10:00

www.completestrength.info

www.h2hcombat.info

SYSTEMA Workshop - @CompleteStrength

2008-09-13T15:09:00.013+10:00

Contact Aaron Ellis completestrength.info/events.html

Training Update

2007-11-13T15:08:00.000+10:00

I have been concentrating on Systema - Lots of slow, tendon strength drills..
Basic Kettlebells to keep up the strength.

Last nights workout:
1. 2x24kg Kettlebells 4s x3r alternated with (1min rest)
2. 2x24kg Renegade Rows 4s x3r (L/R)

3. 2x32kg Kettlebell Front Squats 5s x1

The Eliminator will return.

2007-04-10T16:01:00.000+10:00

It has been 7 years since my last Muay Thai battle. The last competition ended with the referee stopping the fight in my opponents favour.

Since then i have been continually training, more so for strength than anything else.

I went to an amateur fight night on the weekend that rustled something inside of me.

The hunger is starting to return... This time it's all or nothing.

I will return the fight game as a professional..

Stay tuned.. for my training log and fight plan..

Kevin Secours Seminar Bris '07

2007-01-17T20:09:00.000+10:00

Kevin Secours Seminar

Booked and organized for the last weekend of April - Saturday 28th and Sunday 29th of April.

He will be focussing on grappling and ground engagement work - clear topics/details will be coming soon.

As per the Dave Merrell seminar this will be 4 x 3 hour sessions, 2 each day for a total of 12 hours training!

Cost:

$250/person if paid by end of Feb.
$275/person if paid before 20th April or if $100+ non-refundable deposit paid with balance due on the day.
$295/person if paid on the day.

Venue

Still being determined, more details to follow, but obviously here in Brisbane. When the venue is determined I will communicate with local motel/hotel and see about a package deal. More details to follow.

kevin-secours-seminar-07 poster

A New Year For New Returns

2007-01-10T11:53:00.000+10:00

I has been an exciting end to a great year 2006. Some of us have just begun the journey of Strength. Where there is a beginning there is an end. The end is not near and we have plenty of time in between to advance in ourselves, help others and be better people.

Lets have a vision for 2007:
Smile no matter what.. Advance in completestrength, that means strength of the spirit, strength of mind and strength of the body.

Systema Fundamentals 90 degrees

2006-12-10T19:03:00.000+10:00

Dave Merrell demonstrating body escape and movement. Systema Australia Seminar 12-2006

Dave Merrell Systema Seminar

2006-12-05T14:18:00.000+10:00

The 2 day Systema Seminar (2 & 3/12/06) hosted by Andrew Seyderhelm of systemaaustralia.com was fantastic!

This was the first seminar on Russian Martial Arts in Australia from an overseas instructor. Dave Merrell, the first American to train with Vladimir Vasiliev came to Brisbane to share his knowledge of systema over 2 days, totaling 12 hours of training.

Here are my photos from the day

Dave Merrell - Brisbane Seminar

To see some video of the days checkout:
youtube.com/completestrength
--
COMPLETESTRENGTH
From Ordinary to Extraordinary there are no Excuses....

completestrength.110mb.com

Roll too it!

2006-09-07T08:43:00.000+10:00

Roll too it!

This article is from the Systema, Russian Martial Art Forum Index, the original link is provided at the bottom.

Rolls are an interesting skill. We see the importance and agree with them on a logical level. We may need to do a roll some day and therefore see value in practicing how to do them, but physically we don't agree with them. A good analogy can be made with vegetables. We know they are good for us and agree with them until they are on your plate.
Below, I have outlined some basic drills that involve rolls in a variety of ways. I often use rolls as a way of changing perspective on a situation. Try it yourself - it's hard to look at things the same after you roll.
Some personal advice….
• Practice on a hard surface. It is by far the best way to go.
• Doing slow rolls is far harder than fast ones. If you don't like the word "slow", than insert "controlled".
• An indicator of a good roll is silence.
• Don't love or hate them, both extremes are no good.

Keep in mind it is just another tool in your arsenal of abilities you can utilize when the need arises.

Warm-up with rolls:
Begin by doing rolls from the ground. Incorporate good breathing principles and relax yourself.
In pairs – one person lies down on the ground face up or down. The second does rolls over and on top of their partner. The person on the ground gets a massage, the one rolling, practice rolls on uneven surfaces and work on controlling the roll.

* These are also great ways of rolling out any tension from the body (no pun intended).

Rolls with a stick:
Put a long stick through your t-shirt from arm to arm, like a scarecrow. Now start to roll slowly.
Put a long stick down you pant leg. Start to roll. Once again, I recommend going slowly.
Lay a stick on the ground and slowly roll across it (backwards and forwards).
* These are three great ways to develop an ability to roll on uneven surfaces.

Training alone:
Roll from a walking stride.
Roll from a running stride. These are fun!
Roll along side a wall.
Roll towards a wall. Start from a distance if the walls are dry walled.
Roll with a weapon in hand like a gun or knife.
Throw the weapon forward and roll to retrieve the weapon.
Roll over objects, like chairs, tables or any pets you many have running around.
Jump or dive forward and see how far you can stretch before you begin your roll. Focus on distance, like your rolling over a big hole in the ground.
Try rolling with one eye closed.

* Let the body become light and free *

Training with a partner:
Rolls in pairs – hold hands, elbows, or shoulders. If you've never done this before I would recommend starting from the ground.
Roll towards your partner, your trailing leg should land precisely in his front foot.
From the ground pick a target on your partner and roll toward them. Use the trailing leg to touch the target you have picked.
Punch or Kick each other into the body, continue the momentum given by the strike into a roll.
Hoops on one leg while your partner tries to push you over, if you lose balance go into a roll. I love watching the big guys do this one!
Have your partner push, hold, grab, punch or kick you as you're in mid roll.
I can already feel the soar shoulders, neck and backs!

* Don't hold your movements onto yourself *

There are so many benefits to rolls it hard to list them all. I've always explained it as 'they iron me out'. Tension cannot exist in the body if you do rolls - At least not for long. If you are a tense person or are working with a tense person, do rolls. You'll find they will iron out most problems.

____________________________
by Emmanuel Manolakakis
Joined: 21 Jan 2004
Posts: 31
Location: Toronto, Ontario
Systema, Russian Martial Art Forum Index

CИCTEMA: The System

2006-08-06T21:27:00.000+10:00

COMPLETESTRENGTH CИCTEMA
New web site...
BRISBA NE SY STEMA STUDY GROUP

Systema - The Discovery Channel

2006-07-21T18:56:00.000+10:00

This is a great clip from a discovery doc called Go Warrior. I haven't seen the documentery myself , but this clip really explains the versatility of systema training..

The Spirit of Strength Returns..

2006-07-15T20:00:00.000+10:00

Since the the Tactical Strength Competition i haven't focused on max strength. I have mainly been doing strength/mobilty work and bodyweight exercises The old 2.5pood lay in hibernation...

Until today..

I decided to visit a mate for workout. He just had the arrival of a few more bells, 12, 16 and 24kg.
To make up for some pairs that were stolen and little one for his girlfriend and nice power rack with the works. I felt in the mood for some heavy barbell military presses my previous max a few years ago was 57.5kg.. A single and all out @ a bodyweight of 69kg.

After some joint mobility and a few medium to heavy singles, I worked up to 60kg with good form. After some rest I went all out with 62.5kg with a rep speed that was very.. slow but made with confidence. On to the kettlebells.. just playing around pulled out a few 40kg snatches, double 24 snatches, 2x32 alternating cleans (1 count) and a 32 + 32 two-hands anyhow, got the 32kg curl made it up and just failed getting the second sucker above my head.

A fun afternoon...

Hello Everybody!

2006-07-13T20:26:00.000+10:00

Hi Doctor Nick!

I have just been given access to the Completestrength blog. Hopefully I will be able to add valuable information which corresponds with the Completestrength fundamentals of training.

Tonight I have been mixing it up a bit. Thursdays are not a dedicated training day (Monday, Wednesday, Friday, Sunday).

I have been doing single military presses graduating down and locking out at horizontal upper arm for 5secs.
Thrown in a few swings (1arm or 2arm) cleans (usually before presses) and snatchs whenever I feel like it.
Been concentrating on windmills this week. Once above my head good quality windmill with lots of tension as far as I can go down. Have been alternating this with a bodyweight windmill and once down, curling the KB to my chest and back up.
Never forgetting the core excersises - fist pushups with breathing, ballet leg thrusts and pistols!

Taking it easy tonight and just doing single rep strength exercises and 5rep conditioning excercises whilst surfing the net.

Hooray for Kettlebells! Keep training, stay strong.

MonkeyMan!

What I've been up to..

2006-06-01T16:04:00.000+10:00

I have recently gone back to basics with the Kettlebells

Double Floor Presses alt. Renegade Rows
Front Squats
Chins
Pistols

Each workout starts with a mobility warm-up
and ends with more mobility and floor work (cossacks, dragon walks, duck walks, pushups, ab work)

--
COMPLETE STRENGTH CИCTEMA
From Ordinary to Extraordinary there are no Excuses....

COMPLETESTRENGTH CИCTEMA

2006-05-09T11:32:00.000+10:00

Over the past few weeks i have been incorporating
Russian CИCTEMA (Russian Martial Art : The System or Systema)
This type of training has fitted in perfectly with the CompleteStrength training focus.
Mobility, Flexiblity, Ready Strength, Relaxation...

THE SYSTEM is not just about self-defense. It has unique exercises developed by the Soviet military for warm-up, conditioning, flexibility enhancement, functional strength gain, pain and fear control.

THE SYSTEM is simple to learn, understand and perform under violent and stressful confrontation because it is using instinctive, natural body reactions. Rather than trying to force a new movement pattern on students, we have them reawaken and take advantage of their natural reflexes.

Warm-up Exercises
Specialized military exercises enable you to achieve complete physical warm-up and energy balance in just a few minutes. Previously known to Russia's secret groups only, these exercises will not only give you strength, flexibility and endurance, but also a high level of awareness and confidence.

Hand-to-hand Combat
Tactics of all possible punches, kicks, chokes and holds, wrestling, grappling, and ground work, fist and street fighting, defense against multiple opponents, sparring, all components of close contact and distance confrontations, emphasis on continuous attack, economy of motion and unpredictable moves.

Ground Fighting
Unique strategies to overcome any conceivable attack from all angles and positions, defeat multiple attackers and disarm weapons - all from the ground.

Learn how to fight from the ground unarmed against one, two and three opponents who try to grab, choke, kick and punch you, stab you with knives, immobilize your limbs, have you mounted and then try to shoot you in the head or cut your throat.

COMPLETESTRENGTH CИCTEMA

Self-Defense aspects - psychological/mental, verbal, physical, legal, and realistic defense.
Hand to Hand Combat
Defense Against Mass Attacks
Fighting from the ground
Holds Releases and Attacks
Defense Against Conventional Weapons - knives, guns and sticks
Improvised Weapons - belt, credit card, keys, wallet, clothing, glasses, etc.
Conditioning Exercises - developed by the Soviet military for warm-up, conditioning, flexibility enhancement, functional strength gain, pain and fear control.

The Previous Week..

2006-05-02T09:36:00.000+10:00

Tuesday to Friday

Mobility drills everyday... Minimum
wrists, elbows, ankles, neck shoulders - russian pool, the egyptain
spinal mobilty drill
hip circles, knee circles
cossack drill
bodyweight squats x 20
-------------------------------

Conditioning drills...
hindu pushups, pushups on fists
pistols (1 leg squats)
various 2 and 1 arm swings
pullups ladders
-------------------------------

And a mix of....
forward and reverse rolls
Fast and Loose drills.. breathing and relaxtion drills... and movement training

Nice Easy Session

2006-04-26T11:35:00.000+10:00

Monday Evening

Joint Mobility
wrists, elbows, ankles, neck
shoulders - russian pool, the egyptain
spinal mobilty drill
hip circles, knee circles
cossack drill
bodyweight squats x 20

Strength and Conditioning
1Pood Snatch & Press ladders alternated with bodyweight pull-up ladders-> 1,2,3: 1,2,3: 1,2,3
1 Pood Turkish get-ups 16kg 1,2 x2 L/R

Nice easy session to loosen up after Sundays Mobility, Strength and Defence workout.
Tomorrow I have the day off so I will do two mini sessions..

Stretching
Fast and Loose drills..
--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Mobility, Strength and Defence

2006-04-24T12:00:00.000+10:00

Had a great session on Sunday. The focus was
Mobility, Strength and Defence.

Joint Mobility
*wrists, elbows, ankles, neck
*shoulders - russian pool, the egyptain
*hip circles, knee circles
*cossack drill
*bodyweight squatsDynamic Stretches
*leg raises each direction
*shoulder and chest openers
*50 bodyweight squats, relaxed with full tidal breathing
*20 Hindu push-ups, relaxed with full tidal breathing

Strength and Conditioning
*1.5 Pood Clean & Military Press ladders alternated with bodyweight pull-up ladders-> 1,2,3: 1,2,3: 1,2,3
*Bodyweight Pistols ladders-> 1,2,3: 1,2,3: 1,2,3: 1,2,3

Defence
*Relaxed partner pushing advancing to striking
*Relaxed defence absorption work
*Movement and posture work
Speed and relaxation drills for strikes
*Movement and strikes on the heavy bag and focus mitts

More Mobility
*Forward and backwards rolls on concrete floor, focusing on relaxing and breathing to soften the roll
*Duck walks into rolls
*Stick tendon work
*Horizontal rolls - spinal mobility

Relaxed Stretching
*Contrast breathing concentrating on leg/groin/hip flexibility

Done......

_____________
COMPLETESTRENGTH

Pull-up Rules/Tips

2006-04-06T16:06:00.000+10:00

Pull-ups

Rule number one: forget about training to failure. You can train close, within a rep or two, and occasionally (perhaps once or twice a month) push a set all out (read: A SET), but if you train to failure often, forget about achieving true pull-up power, and start worrying about your frayed and shattered nerves.

Rule number two: Vary your grip. Overhand pull-ups first and foremost but vary your grip. Doing so will ward off boredom, and train your neural pathways to a wider degree.

Grips worth using are:

1) Overhand or underhand, with or without thumbs.

2) Neutral grip--the best way to do these would be to drape a thick towel over the bar for maximum grip work.

Worthless techniques

(1) Wide grip pull-ups and 2) Pull-ups behind the neck. For some reason, bodybuilders think that a very wide grip makes for very wide lats! This is bogus for a few reasons, the first being the greatly reduced range of motion, the second being the greatly reduced leverage, and the third being the extreme stress on your rotator cuffs. Optimal leverage is extremely important in strength training.

Rule number three: You can vary the number of reps you use, just don't do it excessively. Pick a training goal. If it is maximum muscular endurance, stick primarily to high reps. if it is maximum pull-up power, stick with five reps or less (I prefer lower reps and use high rep Dbell or Kbell quick lifts for muscular endurance.

Every so often, do the exact opposite of your current routine. If you are training low reps go high one workout, and if you are doing high reps try for some heavy sets of 3-5. That being said, there seems to be a fair degree of carryover either way, so don't sweat it if you are in a situation where you can only train high reps.

"Real World Strength"

2006-04-06T15:51:00.000+10:00

While many people want functional strength, what they're really after is "Real World Strength" - i.e., strength that's usable in everyday situations. The same can be said for conditioning, martial arts etc. You want your training to have real world applications. For many years, most people have relied on simple bodybuilding-style weight training routines and jogging several times a week. Although there's a great deal of new and useful information available, it still isn't applied correctly. Sometime we need a guide..

COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Workout Log from 2years ago 15-5-2004

2006-04-04T19:05:00.000+10:00

I found some of my old workout logs from'04

This is what I was doing in '04

From: Comrade Azza
Subject: Fitness
Date/Time 2004-05-15 04:56:33

Message

Hi Comrades,
the 2pood is becoming very workable now!! When i first got it, all it wanted to do was fly out of my hands.

Tuesday 13th May 2004
GTG Pull-ups random throughout day
40kg pull-up both grips, 32kg, 24kg all singles

Evening workout: circuit 1min each exercise, 1min rest
2 arm swing 16kg
Turkish getups 24kg
1 arm swings 24kg
Around the body/leg pass
Bottoms-up press 24kg
Push-ups
Dead snatches 24kg
Deck squats

Wednesday 12th- Friday 14th May 2004
GTG, 32kg cleans; push presses and snatches, 4-5single of each, each day.

Saturday 15th May 2004
Weighted pull-ups 24kg 3x3 alts with 32kg push press singles.
32kg swings 2 arms 3x5
32kg cleans 5x2r
24kg dead snatches 5x2

Feeling Strong
Power to you All
Aaron

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

The Russian Recovery Session

2006-04-03T20:17:00.000+10:00

Joint Mobility
1.5 Pood 1-Arm Clean and Military Press ladders alternated with body weight Pull-up ladders.
1-arm military press 1,2,3L/R pullups 1,2,3,4 x3 sets

1-leg squats (pistols) 3 sets stopping a rep before failure 8, 8, 6 L/R

Sundays workout..

2006-04-02T20:33:00.000+10:00

5sets x 5reps 2x24kg clean & military press
alternating with 12kg tactical pullups 5set x 4reps
2x24kg Front Squats 5s x 5r rock bottom.
Jandas 3x3 -

Tuesdays Training

2006-03-29T15:28:00.000+10:00

Planned:
10mins 32kg Clean and Jerks
5set x 5reps Heavy Abs (Jandas)
100 Pull-ups alternated with 2x24kg Front Squats sets of 10reps
Snatches/Swings 10-20 reps followed by 100m jog. Repeat 3-5 times.

Actual:
9mins 32kg Clean and Jerks 3/3, 3/3, 4/4, 5/5, 5/5 Total 40reps
5sets x 5 reps Jandas
Pull-up BodyW 10, 8/2, 5/4/1, Front Squats 10, 10, 8/2
24kg2 Arm Swings 20 -> 100m jog
24kg1 Arm Swings 10/10 -> 100m jog
24kg2 Arm Swings 10 -> 100m jog
--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Goals for later in 2006

2006-03-29T13:12:00.000+10:00

Current Goals:

Military Press 32kg
Deadlift 175kg
Pull-up + 10kg 18reps
Snatch 24kg/5mins 110reps
24kg Pistol 5reps each leg

Current Maxs'

Military Press 28kg
Deadlift 150kg
Pull-up + 10kg 12reps
Snatch 24kg/5mins 94reps
24kg Pistol 1-2 each leg

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

For Information about Complete Strength -> CompleteStrength Training...

2006-03-27T21:23:00.000+10:00

http://completestrength.googlepages.com/

Information about what Complete Strength means to me and why you need to train CompleteStrength style.

COMPLETESTRENGTH
From Ordinary to Extraordinary there are no Excuses....

Force Recon: Traditional Russian Strength

2006-03-27T10:49:00.000+10:00

A brillant session this afternoon. We followed a workout called Force Recon: A workout by Pavel Tsatouline: Here is the program unaltered

Force Recon: Workout - Extreme Endurance and Strength
Day 1
-Weighted pull-ups -5x5
-Alternate the pull-ups with cleans and presses (military, not push presses!) -2x24kg KBs, also 5x5
-Rock bottom front squats with a one second pause -2x32kg KBs -5x5
-Snatch with a 32kg KB -5 sets, hard but not to failure
-Alternate the snatches with strict hanging leg raises -5 sets
Day 2- rest Day 3
-One arm C&Js with a 32kg KB -10 min, play it by ear
-Heavy abs -5x5
-Pull-ups -100 total
-Alternate pull-ups with front squats, sets of 10 with 2x24kg KBs
-Snatches or swings with a 24kg KB -alternate sets of 10-20 with 90m jogs (not sprints! the jog is for recovery) for as long as you can handle it
-Cough up a hairball!
Day 4- rest Day 5 Start over
Start over.
After three weeks reduce the reps by 50% for a week -very important!
Use weights you can handle! Build up to the weights listed.
This is what i handled we only did Day1

Clean and Military Press 1x24kg Kbell alternated with 8kg Pullups 5x5; 1min rest between sets
I did 1-arm clean n mil press 5each side and 8kg for the pullups

Front Squats
5set x 5reps 2x24kg Kbells - these felt comfortatable

Snatches 5sets with the 32kg- 5/5, 5/5, 6/5, 5/4, 1/0 (killers, my grip was failing) alternating each set with full strict hanging leg raises.

And wrapped up with some H2H drills.

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Tactical Strength Results - Queensland

2006-03-22T09:45:00.000+10:00

What a great day! We had four competitors and everyone pulled personal bests.

NEW CompleteStrength Logo

2006-03-14T14:52:00.000+10:00

If you would like this design on a shirt or singlet call
0414 770062
completestrength@gmail.com
$35.00 AUD

TSC Training Begins

2006-03-01T19:49:00.000+10:00

Joint mobility
Weighted Pistol ladders (1 rep each leg with each weight)
BW, 8, 12, 16: 8, 12, 16: 8, 12, 16: In the clean position 8, 12, 16: 8x1, 8x2: 12x1, 12x2:
1-arm Snatches 24kg 15/15, 10/10, 8/8 =66reps

I breezed through the snatches tonight. My aim was to do 3 sets hard but not to failure.
Still feeling the after effects from Sunday's snatches felt good.

Tonights Workout

2006-02-28T17:24:00.000+10:00

I am feeling a little fatigued from Sundays session. So an easy one was in order.
10kg pull-up ladders 1,2,3: 1,2,3: 1,2,3: and few body weight to finish
Turkish get-ups 24kg 2sx3r
2x24kg floor press alt. with renegade rows also 2x24kg
5setx5r floor press & 5sx8r renegade rows

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Sunday of Strength

2006-02-26T21:08:00.000+10:00

Sunday 26th 3pm. After a big night out.

The Aus TSC is on in 3 weeks so i wanted to see where i was at. Not the best day to try.. oh well.

3 attempt Maximum Deadlft.
I don't have many barbell plates so i got comrade Rohan to bring around his 40kg bell, together with my 40 and 2x32's we'd have a decent deadlifting weight. I started with the 8kg barbell and hung a 40kg kettlebell on each side and pulled a double.
1st Attempt:8kg barbell a 32 and a 24 on each side. 120kg completed
2nd attempt: 8kg barbell a 40 and a 24 on each side. 136kg: completed
3rd attempt: 8kg barbell a 40 and 32 on each side:152kg: failed

Maximum Pull-ups with 10kg.
I don't have a 10kg plate but lucky my home made weight belt is made of heavy chain so with the 8kg. it was very close to 10kg
Maxed out with 8reps.

1 arm KB Snatches 5mins Max reps with 24kg
Wow what killer. I had no idea how to structure the sets and reps. First set 10each side corkscrew style. This felt to slow. So I changed to the hard style and started belting them out for another 10 each side. Dropped the bell and was about 2min in. 3rd set 5 a side. then a couple of sets of 2reps. I then heard my time man called 1min remaining. I belted out 10 on the right side dropped the bell picked it up for 8 on the left. I still had close to 30secs left but i was thrashed. Total:40R+38L=78reps in 5 MIns.

After I had recovered It was time for some H2H kettlebell flips with the 40kg bulldog.
2-hand backward and forward flips.
1-arm backward flips - first time success.

Muscle-ups 3, 2, 2, on staight chin bar.

Clean and jerked 2x32KB
Attempted cleaning 2x40 no go. I tried the same a few weeks ago with the same result.
I wasn't going to let the past results stop me.
The next go was sweet! I had cleaned a 40kilo kettlebell in each hand @ 70kg bodyweight.

My mate Rohan cleaned and jerked two 40's for the first time!!

--
COMPLETE STRENGTH From Ordinary to Extraordinary there are no Excuses....

Wednesday Night

2006-02-24T16:56:00.000+10:00

Joint Mobility
Handstand pushups 4sx3r
1-arm Floor press 2sx5 (L/R) 16kg
Renegade rows 2sx3 16kg
1-KB Front squats 2x3 16kg

This was a nice easy recovery session.

Double Swings

2006-02-22T20:45:00.000+10:00

double swings 2x24kg 4sx5r; 2x32kg 3sx4r
handstand pushups 5sx4r
1-arm floor press 3sx5r
1-arm snatches 5sx4r
stretch

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Swing that Kettlebell Daily & Often

2006-02-22T09:46:00.000+10:00

Monday night

Joint Mobility: bodyweight squats, shoulder rotations + more
Easy swings 12 and 16kgs couple of light sets of 8-10reps
Pull-up ladder bodyweight 1,2,3; 1,2,3; 1,2 various grips also using a towel
Bottom up presses singles playing with the 16kg KBell.

Tuesday night

Joint Mobility: hindu squats, wall squats + more
Easy swings 12kg 3x 6

Swing the kettlebell/dumbell daily and often. It does not matter what weight you use or how much you do. Your just practicing technique, staying strong and keeping the muscles limber.

Weekend Warriors

2006-02-20T11:41:00.000+10:00

Saturday

On Saturday it was my son's 2nd birthday party. When things were wrapping up the bells came out for a little bit of hand-2-hand drills. The 12kg was first on the list, trying to pull off a double forward flip. Not as easy as we thought it would be. A single flip, no worries but the double. The bell would be spinning so quick that it was easy to miss judge the spinning handle. So after several attempts with only a few success' we called it quits.

Sunday

Had a good turn out for our Sunday of Strength, a newcomer and a few regulars. There was not set format for the day, just to help the newer guys perfect there technique and learn something new. I did many 2-arm swings with various sized bells.
Some Turkish get-ups
Alternate cleans with 2x24's (1 count)
Double snatches w/ 2x16's
And finished with 40kg 2-arm kettlebell flips.
These felt much easier than last week.
No cigar trying in with 1-arm yet.. soon. Oh and a few pullup ladders of various grips.
Congrates to Rohan who punched out a few Muscles-Ups for the first time!

COMPLETESTRENGTH

Fridays Workout

2006-02-18T19:17:00.000+10:00

Joint Mobility
32kg 2-arm swings 5x10
32kg 1-arm swings 2x5 (L/R)
BW Pullup 2x5
Elevated push-ups 3x15
Elevated push-ups 1-leg 2x10

2006-02-17T21:40:00.000+10:00

CompleteStrength Links

2006-02-17T12:39:00.000+10:00

LINKS

IRONGURU: Serious Strength and Kettlebells

Complete Strength: Strength and Kettlebell Training

CompleteStrength.blogspot

Gmail

http://members9.freewebs.com/login.jsp

Hotmail

MSN Web Messenger

Pavel's Weekly Russian Kettlebell Challenge Tip

Pavel's Weekly Strength and Flexibility Training Tip

The Tactical Strength Challenge (TSC)

Dragondoor Forum

www.kettlebells.com.au ::Forum Index

Yahoo! GeoCities Sign In:

http://www.geocities.com/completestrength

(limmuaythai)Complete Strength: Strength and Kettlebell Training

Pictures

Lets Grind

2006-02-17T10:46:00.000+10:00

After good swing session the other day it was time for some grinds.

Weight Exercise set x reps

2x24kg 1-leg deadlift 2x5 (L/R)
24kg 1-arm military press 1x1 (L/R)
I call these statue press (SP); super high tension is the goal
24kg 1-arm military press 1x2 (L/R)
16kg 1-arm bottom up press 1x2 (L/R)
24kg 1-arm military press 1x2 (L/R)
16kg seated 1-arm bottom up press 1x2 (L/R)
24kg seated 1-arm press 1x1 (L/R)
the rest between these sets were 10-15mins
24kg seated 1-arm press 1x2 (L/R)

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

My Friend the Forty... kilogram kettlebell

2006-02-16T10:31:00.000+10:00

Last Nights Session:

Weight Exer. set x reps
40kg 2-arm swings 1x10
40kg 2-arm high pulls 1x10
40kg 2-arm swings 1x10
40kg 1-arm swings 1x5 (L,R)
40kg 1-arm cleans 1x5 (L,R)
40kg 1-arm high pulls 1x6 (L,R)
40kg 2-arm swings 1x10

2x24kg clean & military press 2x4
2x24kg alternate cleans 1x6 (3per side 1-count)

40kg 2-arm swings 1x10

And then stretch...

From Ordinary to Extraordinary there are no Excuses...

Fun with a 28kg Kettlebell

2006-02-15T11:49:00.000+10:00

Yesterday afternoon the 28kg kettlebell arrived for my friend Richard. Whilst i had it in my possession I decided to have a play.
28kg Military Press
28kg Pistol
28kg Pull-up
28kg snatch-cleans-etc.

The 28 felt good i could military press it with a little effort a great step before the 32kg press.....
--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Structured Training without Structure

2006-02-13T11:42:00.000+10:00

Sunday: CompleteStrength Day

Hi Comrades,
Sunday was another good day of strength practice. I titled this post Structured Training without Structure because this days session had followed this guideline. This is how it worked. Sunday strength days for the guys and I are all about challenging ourselves and trying new things and to get stronger in the process.

So i thought about what i might like to achieve and work with for this day.
This past week I have been doing random two-arm swings with the 40kg. So I thought..... 'I want to do some work with the 40, do some H2H (hand 2 hand) drills and some double drills.' So that was my structure or idea of what i wanted to get out the afternoon. This is how it turned out and I was very happy will the outcome.

Sunday afternoon 3.20pm
The guys arrive ready for some action.
My training: Joint Mobility limber-up
12kg Kettlebell open palm cleans, flips, swings, open palm snatches.
40kg 2-arm swings 1setx 10 reps
40kg 2-arm high pulls 1 setx 8 reps
Rested and help out some of the other guys still learning the drills.
1-arm side press 32kg - 2 reps each side
rest
Alternating cleans 2x32kg (2-count) got out 6reps each side
rest
1-arm snatch and press 2sets x 6 each side 24kg Kbell
swings 2-arm 24kg ??about 10-20reps
rest
40kg Kettlebell 2-hand flip and catch 4 flip&catch (a personal best)
40kg 1-arm snatches 2 per side
40kg Kettlebell 2-hand flip and catch (forward flip)
chins attempted 40kg only got half way :(
body weight chin ladders.

A video clip of me H2H kettlebell drills with a 16kg KBell

John Brookfield-Juggling a 40kg Kbell This link requires QuickTime plugin.

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

The Portable Gym

2006-02-11T14:02:00.000+10:00

The Ulimate Gym.
Compact, versitile, cardio, endurance, strength, grip, flexibilty and mobility

Use for you regular weight training: shoulder presses, bench presses and squats

Can you do this with normal weights: power moves, cleans, snatches

Complex movements: Snatch + press, bent press/two-hands anyhow

+ much more..

'GTG' Grease the Groove... Training

2006-02-09T11:36:00.000+10:00

Hi All,
Last night when my Comrade Stewart arrived for training, he was feeling little fatigued. The last few weeks have been tough, we have picking up the training volume and his body and muscles were feeling tired.
I thought that this would a good time for a GTG session.

BW Pistols, BW Pullups, One-arm Kettlebell Snatches.
The exercise were performed in a ladder format circuit, the breaks were equal to the time to complete the reps--> as follows:
P1,2,3 PU1,2,3 SN1,2,3 (24kg KBell explosive reps)
P1,2,3 PU1,2,3 SN1,2,3 (24kg)
P1,2,3 PU1,2,3 SN1,2 (32kg)
P1,2,3,4 PU1,2,3 SN1,2,3 (24kg)

Finished with a couple of easy sets of Turkish get-ups 3setx2reps 16kg
The last set with no assistance from the free hand.
Stretch..
At the end of the session we both felt good, like we had worked out but not burnt out.
For an article on GTG from dragondoor.com click link below
Grease the Groove for Strength

Strength Articles - PDF's

2006-02-09T10:54:00.000+10:00

Articles

These article require Adobe Reader to view

A Tale Of Two Physiques 193k

Are The Evil Russians Techniques Too Hard? 194k

Are You Fit For The Armed Forces? 212k

Armed And Dangerous 940k

BacK Training Quasimodo Style 197k

Belly To The Bar 1136k

Blast Past A Biceps Growth Plateau 1179k

BulletProof Abs Revisited 281k

Free Training Resourses On The Net 250k

Great Quads For Those That Can HACK it 219k

HeavyDuty- Cotter 600k

How Soldiers Avoid Muscle Loss 156k

How To Add To 80LBS To Your Max Bench 183k

How To Win a Pullup Contest 113k

KIA - Your Way To Great Strength 169k

Legs Of Steel 928k

The Marines Are Conditioning For Extreme Combat 2709k

Mathmatics Of Muscle Growth 203k

No Your Max Without Testing It 230k

Pavels - 3 Keys To Training Success 171k

Peaking For A Big Lift 221k

Pins into Pillars 1073k

Power Breathing the Russian Way 681k

Power UpWith Singles 242k

Protect your back with a virtual belt 187k

Revamp Your Shoulder Workout 204k

Safer Harder Dips 218k

Safer Leg Curls 221k

Secrets To A Strong Chest 903k

Semper Fit 1426k

Shed Fat Without The Dishonour Of Dieting 203k

The Red Zone - Ironman07/2005 358k

The Crunch Digitally Remastered 710k

Tips For Powerful Hack Squats 890k

Training Spec Ops Style 204k

Tricks For Training Around Injuries 208k

Why Soldiers Dig Pullups 263k

Zero In On Your Pecs 111k

A Special Ops Oblique Killer 213k

herald_article

Pullup Power

Picasa

2006-02-07T11:59:00.000+10:00

Picasa is free program from Google for sorting and collating photos makes photo editing easy

The Past Weeks Strength Practice

2006-02-06T14:26:00.000+10:00

Five days have passed since my last post. I'm feeling good.

Thursday:
24kg one-arm snatch + press 2sx10r
one-arm tyre tube assisted chin ups 4sx1r (ouch the elbows are feeling it)

Grip work: 12kg concrete blob pickups 5-10mins of playing around

Friday:
Hand to hand juggling with the 12kg about 10mins worth
Watched Steve Cotters Encyclopedia of KB Lifting and decided to try;
--->Pistols (1 leg squats) holding the kettlebell overhead.
wow this exercise requires strength and mutant flexibility.
I managed a few poor reps with 8kg.

Saturday:
Bottoms up cleans w/24kg KBell playing around
Pistols 2sx5r

Sunday: The Day of Strength
No set amount of repetitions of sets just plan old lifting and challenges
1-arm SN+P 24kg 1sx8
21- 2-arm swings with 40kg KBell
Multiple swings with 16 and 24kg
Alternating Snatches 2x24 (1 count) 1sx8r
Turkish get-ups 24kg using no arm assistance 3sx2r

Fast 10's workout 3

2006-02-01T13:26:00.000+10:00

Tuesday 1st Jan '06
1-arm snatch 2sets x 10 reps (24kg)
FSQ+PP- Front squat and push press 2sets x 5 reps (2x24kg)
Ladders COC Trainer 8sets x 2 (1 set every 2 mins)

By the way All on Sunday i lifted the stone above my head, no easily but did it. After the training session we decided to findout how much they weigh: the biggest one=57kg the smaller one=45kg

Fast Tens Update

2006-01-29T19:51:00.000+10:00

Saturday afternoon:
One-arm snatch and press 24kg -2x5 reps L/R
Double clean and Jerks 2x24kg -2x10reps

Finished with some grip and hand work COC T ladders 1,2,3x3 L/R and Blob work

Fast 10 session

2006-01-27T11:23:00.000+10:00

Today I am a hurting unit. The fast tens killed me.

Thursday morning

2x24kg Kbells-

Clean and press- 5, 10, 5, 7 min brk between sets

Double snatch and front squat- 3, 2 + 7 Front Squats

Thats it and i am hurting. My body is has become adapted to reps of 3-5 so the higher reps really spent me

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Fast Tens- Kettlebell Quick Lifts

2006-01-25T15:24:00.000+10:00

After reading the new Hard-Style from Dragondoor. I am keen to give the fast tens program a hit. Looks tough. I will probably only last a few weeks on this program i will let you know how i go.
First session tonight....... Arhh.

Sunday and Strength

2006-01-23T09:32:00.000+10:00

It was a great day on Sunday. We pulled out the stones of strength. Lifting 40-50kg granite rocks. The challenge was on clean the stones to the chest or shoulder and press it overhead. I was already feeling the pressure after 2x24kg alternate cleans, a few snatch and blog pickups and the weighted towel chins.
My Comrade Rohan lifted the stone with ease and pressed it overhead on the second attempt. I was not so strong. I cleaned it to the shoulder dropped it and grazed my side. Another attempt still no cigar.
New mini goal get that stone overhead..

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Split Snatches

2006-01-20T14:21:00.000+10:00

It was time to increase the pain, for the completestrength trainees.
So I introduced them to the split snatch.
Execution:
Assume the same stance and body position as you would for a standard KB power snatch. As your pull the bell up, thrust the leg on the side that is holding the kettlebell forward and the opposite leg back into a lunge position. Dip under the kettlebell by flexing at the hip. Return the bell to the down position with a smooth swing, while hopping back into the original position. Repeat.

For a full article on split snatches click here
--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Todays workout

2006-01-19T14:26:00.000+10:00

Time to step up the training to a new level. With some small variations to my regular workout will help bring a new level of strength.
Kettlebell swings-performed with a towel. 24kg and (32kg) 2x16kg. Same as pic but with towel through the handle

Towel chinups bw
Split snatches 2setx 6 L/R

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

1-Arm chin progress

2006-01-13T09:23:00.000+10:00

One of my long term strength goals is to do a one-arm chin up. I have been working on this for about 11/2 years on and off. It has taken close to 1 year to be able to complete a 1 arm come down. The methods i have been using are: weighted chins 3-5sets of 3-5 sets. Body weight chins random sets when ever i can between 5 and 10 reps. towel chins, and my favourite tyre tube assisted chins. Yesterday i had a personal best. 1-arm tyre tube assisted using only 2 fingers on the tube for assistance.
What am saying is be patient keep practicing stick to your goals no matter how long it might take... I WILL acheive a 1-arm chin just need more strength practice.
Train hard
This is a one-arm chinup http://www.freewebs.com/ironguru/onearmpull.mpeg

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

2006-01-09T13:44:00.000+10:00

Hi, hope you all had a good weekend. I have not done any serious training since Thursday as i woke up with a stiff neck Friday.
I still managed a few sets of bodyweight chins, 1-arm assisted chins and bw pistols.

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

2006-01-09T12:51:00.000+10:00

CHECKOUT www.freewebs.com/completestrength

Thursday Nights workout:

2006-01-06T09:41:00.000+10:00

Thursday Nights workout:

Joint Mobility Warm up

Pulups BW x 10 reps

1min brk

Pistol (1-leg squats) ladder 1,1,2,2,3,3,4,4,5,5 (that was 1 each leg, then 2 each leg etc.)

1min brk

Pullup/chin ladder 1,2,3,4,5 only resting for the time it took to do the set.

1min brk

Pistol set of 5 each leg (explosive foot leaves the ground)

stretch

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

About Me

2006-01-05T12:58:00.000+10:00

My name Aaron Ellis. I have been interested in weight training from a young age. Being a naturally a smaller build my aim was to get BIG and stop the bigger guys pushing me around. I trained and trained lifted weights from age 16 to 19 but never seemed to put on any muscle i got toned but not big. For a few years the weights dropped off any i started training in Muay Thai kickboxing. After one competition fight and a win i was hooked. Over the next 10 years i continued to have a few fights per year with a total of 14 fights 11wins (one fight was a pro boxing match i took on short notice and lost) won the ISKA Qld Light Welter Weight Title; ISKA Light Welter Weight Australian Title & ISKA Light Middle Weight Title.

I hear you say only 14 fights in 10 years... Well there was reason for that. I never wanted to loose trained for about 4months for the fight rested for 2-3weeks to recover back to training for another 3-4 months rest over Xmas break.

More about me next blog.

--
COMPLETE STRENGTH
From Ordinary to Extraordinary there are no Excuses....

Hello Everyone

2006-01-04T15:30:00.000+10:00

Hi All,
My name is Aaron, I would like to share the information i have gathered over the years on strength training and my hobbies

CompleteStrength Tactical Defence

CompleteStrength - Classes - New Venue

News: Starting next week... Monday 10th January..All classes will be heldat North Lakes community centre.Lakefield Drive,North Lakes, Qld, Aust.

UBD 89 K9

CompleteStrength Tactical Defence – Newsletter.

Breath Work and Combat - Workshop

One Day Introductory Russian Martial Art Workshop

Complete Strength

SYSTEMA Workshop - @CompleteStrength

Training Update

The Eliminator will return.

Kevin Secours Seminar Bris '07

A New Year For New Returns

Systema Fundamentals 90 degrees

Dave Merrell Systema Seminar

Roll too it!

CИCTEMA: The System

Systema - The Discovery Channel

The Spirit of Strength Returns..

Hello Everybody!

What I've been up to..

COMPLETESTRENGTH CИCTEMA

The Previous Week..

Nice Easy Session

Mobility, Strength and Defence

Pull-up Rules/Tips

"Real World Strength"

Workout Log from 2years ago 15-5-2004

The Russian Recovery Session

Sundays workout..

Tuesdays Training

Goals for later in 2006

For Information about Complete Strength -> CompleteStrength Training...

Force Recon: Traditional Russian Strength

Tactical Strength Results - Queensland

NEW CompleteStrength Logo

TSC Training Begins

Tonights Workout

Sunday of Strength

Wednesday Night

Double Swings

Swing that Kettlebell Daily & Often

Weekend Warriors

Fridays Workout

CompleteStrength Links

Lets Grind

My Friend the Forty... kilogram kettlebell

Fun with a 28kg Kettlebell

Structured Training without Structure

The Portable Gym

'GTG' Grease the Groove... Training

Strength Articles - PDF's

Picasa

The Past Weeks Strength Practice

Fast 10's workout 3

Fast Tens Update

Fast 10 session

Fast Tens- Kettlebell Quick Lifts

Sunday and Strength

Split Snatches

Todays workout

1-Arm chin progress

Thursday Nights workout:

About Me

Hello Everyone

News: Starting next week... Monday 10th January..
All classes will be held
at North Lakes community centre.
Lakefield Drive,
North Lakes, Qld, Aust.