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CompleteStrength Tactical Defence – Newsletter.

December 10, 2010

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Fast Tens- Kettlebell Quick Lifts

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.

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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