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Aaron Ellis' CompleteStrength

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February 17, 2006
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Pull-up Rules/Tips

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 bei...
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Force Recon: Traditional Russian Strength

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! Buil...

COMPLETESTRENGTH CИCTEMA

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, flexib...
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