Adapt and Survive

Adapt survive is beginning strength at South West Sydney Defensive Tactics Unit 2/5 Samantha Place Smeaton Grange NSW
Wednesday and Saturday at present. More to come.
Health screens available.
This is a starting strength program that encompasses different training modes(To keep you interested, and adapting).
Functional fitness; Based on natural human movement, but getting faster.
Powerlifting; to get all your muscles and hormonal systems fired up.
Olympic weightlifting; to make you move very fast.
Plyometrics; to move fast in lots of different directions(not all at once).
All the while stretching to help the body function well.
Give it a go, be more like Jason Bourne or La Femme Nikita and less like Marge and Homer.
Weds may have an earlier teens class, good for off seaspon powersports, and all sports.
Two trainees got better times in this years city to surf.

Matt Wilson

Blood type diet type 0
If you get the book Eat right for your type and use the highly beneficial categories to make your own
perfect stew, this one is perfect for type 0s.
Stew is the perfect food.
Cooked long and slow all the nutrients kept in.
Meat makes vegetables taste good, so all get eaten.
It can be prepared on mass, I have a 12 litre pot.

How long have I been a stewarian?
Eleven years now, and my health has never been better.
For the first 8 years I combined it with sweet potatoes and pumpkin for carbs.
Wanting to put on muscle had a consult with Dr Millar who said,”Where’s your carbs?
Wheres your fuel?”
So for the last three years I have combined it with Sonoma spelt bread, and have put on 6 kg of muscle.

Stew for a twelve litre pot;

Ingredient;
3 kg of meat(Beef I like)
500 gm beans(high protein beans except soy, soy is evil as it contains genestein and ovul phytoestrogens to be avoided).
Personal favs are chck peas and faba beans.
3 kg Broccoli(shut up it’s cooked with meat and you can’t taste it) Highly beneficial
500 gm Okra(highly beneficial and thickens the sauce).
1 kg carrots(they don’t help you see at night, British cover story for radar during WW2).
4 x 700 gm passata tomato sauce(Do not use tins as they contain xeno estrogens, it also contains lycopene which protects against some cancers).
1 kg onions(I like shallots)
Chillies to taste(I use habenero chillies if available as the pain from chillies produce endorphins, which is beneficial to hormones).
Ginger to taste(anti-inflammatory).
Bay leaves
Rosemary
Piri Piri Chillies

Method;

Seal the meat and braise in water with the chillies for 40 mins.
Take out of the water and put the water in another smaller pot with the bean.
Cook beans until tender, the beans that need soaking Kidney beans are not good for type 0s.

In the main pot
Fry the onions chillies ginger until the onions are clear.
Add the passata tomato and part braised meat.
Chop the broccoli and put in pot
Okra, Bay leaves carrots too.

When the beans are cooked drain and put in the pot.
Cook for three hours on a low heat stirring all the while.

When cooked wait fifteen minutes for the meat to relax and enjoy.

Thanks Metro master meats for great meat for me and the Mastiffs.

Attitude its place in training.
It should start before training, attitude is the drive that gets us to training.
It should be an overwhelming desire to not only complete the workout, but to exceed it. It is not possible to exceed all the time without contracting overtraining syndrome, so once a month if using cyclic training.
Attitude for your training should also look after your dietary needs(he/she maybe harder on you and not let you eat that extra piece of cake).
Attitude, is therefore good?
Or is it?
Well if you are too “committed” to some rhythm and the rhythm is disrupted by some inconsiderate no attitude, no prescience and delusional about there abilities, it can lead to altercations.
Then you will get banned from the gym!
Attitude = good.
Hands in pockets don’t mention his mother!

by Matt Wilson

If you have experience of Olympic weightlifting.
You will need Olympic weightlifting experience and very strong shoulders, core, legs, heart, lungs, mind etc
But require more TUT (time under tension) the TUT figures represent the entire sequence not just half the exercise pairs.
Try these workouts;
Day 1/
Warm up first.
Olympic snatch (65%) x 4 + Overhead squats(TUT @ 40 + seconds) x 4
High pulls snatch grip(65%)+ Band hyper-extensions(TUT @ 50 seconds) x 4
Kettlebell long cycle x 10 x 4
Deadlift x 10(tempo 4020) x4
Torsonator/Land mine
Active/mobility/stretch work

Day 2/
warm up first
Clean and Jerk(65%)x 4 + overhead walking lunges x 4(TUT @ 40 seconds)
Cleans (65%) x 6 + Box jumps(60 cm) x 8 x 4
Squats x 10 (Tempo 4020) x 4
Band push ups x 7 x 4
Bear walks banded to partner or weight x 20 metres x 4
active mobility stretch work

This produces a high post exercise oxygen consumption and fatigue.
Darius Alligan from Lavanda elite thanks for the company mate.

Find out what it means to me?
Respect is one of the words to go with the prefix self entirely positively.
When training in some martial arts it is the word on entry into the training area.
The respect is for your self for coming to training to cause change to you by your will.
The respect is for your teacher who is steering your course.
The respect is for your group training partners for they know what you go through.
Kettlebells, Powerbags, Olympic weightlifting, sprint/direction drills, Powerbands, plyometrics, hand 2 hand, Krav Maga the whole gamut. your group training partners endure and improve, as you do.
What is there not to respect?

“War I suppose is a necessary evil – as is a surgical operation. The drugging of one human being by another, the hideous mutilation by the knife, are in themselves evil but become good through a motive. Can one fight in a war with good motives? If not one ought not to fight. I believe one can. I do not believe in carrying on war with hatred for one’s enemy. On the contrary. It is a police operation which has in view the welfare of the criminal as well as of the community protected.” Orde Wingate, Christopher Sykes(New York: World Publishing Company 1959)

War or on a smaller scale fights duels skirmishes there are a myriad of terms for this very fluid situation.

But what is it and how should we deal with it?

Si vis pacem para bellum, the latin for this concept, if you want peace, prepare for war.

War? An acronym for We Are Ready, Richard Marcinko writes. As one should be.At elite English public schools boxing is still taught so a gentleman can defend his loves.

War is a continuation of politics by other means, Carl Von Clausewitz wrote in his book on war. This is probably the best description of conflict in general. Some one is slighted, denied, or they lack social skills to deal with neighbors. Any of these can provoke some people to aggressive behaviour/actions. Once training has begun identification of this escalation will be recognized and imperceptibly your stance will change, not to look confrontational, but to be ready for action.

Adapt and Survive, beside being a great program for strength flexibility and fitness, is concerned with the education of understanding and preparing for this kind of problem. Just being ready lowers your chances of being a victim as street criminals are generally good predators who know who to target. Trainees are taught to redirect the threat first coming to the first defensive position. from this effective working position it is possible to attack and defend. From week one you will have learnt how to kick, punch, knee, elbow in combinations and to simultaneously attack and defend. As your training progresses the power(mass x acceleration) of your blows will increase. Your movements will be faster so as to avoid the opponents attack and deliver your own counter attack interrupting their thought processes significantly, allowing your exit.

All this knowledge and training will lead to a leaner, more coordinated, flexible more confidant you!

Needed to activate large amounts of muscles of the posterior chain. Herniated disks in neck need strengthening.
Warm up;
Dead lifts building to
130 kg
Then dead-lift challenge
Method 2 every minute till unable to complete. On the 60 seconds muscles should be working sumo.
Tempo 2-0-4-0
60 mins completed = 60 sets x 2 reps = 15,600 kg

vibram fivefingers acceptance
Too wet to play in the park, so hey neighbours we’re group outdoor training in the street!
Warm up single arm snatches
4 x 2.
Tyre drags ironmind harness 40 kg tyre
60 x 4 beginners
120 x 4 advanced
Tyre flips
90 kg x 10 x 4 beginners
200 kg x 5 x 4 advanced
Sledgehammering tyre
5 kg x 20 x 4 beginners
15 kg x 20 x 4 advanced
Powerband stretching.
Very fatigued, one moody new neighbour. This was offset by a woman showing her house,e in the street with the 200 kg.
I asked if I should stop? She said no gives me something to perve at. Awesome neighbour shame she moves and Mr grumpy moved in. LOL
All the above were done with vibram fivefingers. These are great shoes for training! Look hippy but perform very well in strength work. The stresses on the knees are reduced by changing the foot position to a more natural power development alignment.

Matt Wilson 2010
Like all equipment I buy i spend a while meditating game playing on what to do with it.
I had been using Powerbags for a number of years. as an outdoor trainer they are a fantastic tool and easy to pack in the wagon. There is not a lot of instability with them which will not lead to large core activations, so I purchased the Aquabag and Sloshball set from kettlebells.com.au

They arrived and i filled them with water. The instability in the Aquabag is staggering literally. So how to use them?
Equipment; Plyometric boxes, Aquabag,Sloshball, Kettlebells, Powerbags and Powerbands(so kettlebells.com.au is my favourite site).
Group Outdoor Training
Warm up
Kettlebell swings x 10 x 4
Turkish get ups 2 x 4
Kettlebell snatches 10 x 4
Bulgarian(single leg)squats 10 x 6 with Powerbag 2 with Aquabag alternating. One foot on Plyometric box
Kettlebell single arm kneeling rows 10 x 4
Sloshball round the world 20 x 4(If it’s too easy try to do this exercise for time it hurts you need hard core for this!)
Powerband face pull 10 x 4
Kettlebell Plank
Mobility stretching

+ vibram fivefingers trial #2
Sydney Centennial park
Group Outdoor Training
Kettlebells 20 kg 12 kg pairs. Aqua Bag, Weight vests, 30 cm plyo boxes, Powerbands, medicine ball.
Kettlebell swing warm up.
Long cycle x 20 x 4
Plyo box jumps x 8 x 4 + weight vests
Push up Medicine ball jumpovers x 4 complete x 4
Lunge walking with Weight vest + overhead AquaBag x 20 x 4
Rope pulls 60 kg chain on 20 metre rope x 4 for speed
face pulls Powerbands x 20 x 4
Crunches x 20
Oblique crunches x 20
Reverse woodchops PowerBands
Mobile stretches.
Food and Fatigue
PS Vibram Fivefingers were really better in weighted box jumps than anticipated.
All that crap on shoes really ain’t necessary. Go figure.

PS after nap 4 x 20 snatches Blue Dumbell from kettlebells.com.au loaded with 10 kg of iron shot from the package deal.
Then 10 mins alternate arm clean and press. Frustrated no.