Ellis Aaron - ABSolute Core: The Manual for Developing Unreal Core Strength

THE MANUAL FOR DEVELOPING UNREAL CORE STRENGTH

Aaron Azza Ellis
www.completestrength.info
Copyright 2015, Aaron Ellis
A Complete-Strength Publication .
Published in Australia by Complete-Strength Publications.
Email:
This first edition published in October 2015
Produced in Australia

ISBN-10: 1944242767 ISBN-13: 978-1-944242-76-3
No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews.
Book design and cover by Aaron Ellis
Photography by Sonja Wells

DISCLAIMER :
The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them.
Strenuous physical exercise can be a dangerous activity. There are inherent risks in any physical activity, intense fitness training is no exception. The use of professional instruction is recommended before entering into any type of sport or physical exercise. You should become knowledgeable about the risks involved and assume personal responsibility for your actions. The information contained within this manual may or may not be accurate and is open to interpretation.

Thank you for purchasing
Complete-Strength

ABSOLUTE CORE
THE MANUAL FOR DEVELOPING UNREAL CORE STRENGTH

Dedicated to Mum and Dad
For without you, I wouldnt be writing this today.
Big thanks to CrossFit Might for allowing me to use their impressive facility.
crossfitmight.com.au
Thank you to Sonja Wells for graciously donating her time to take and edit the photographs.

A special thank you to my first strength coach
Robbie Tidyman who inspired me to pursue strength & conditioning

ABSolute Core - The Manual for Developing Unreal Core Strength
will give all the essentials on how to develop and maintain an incredibly strong, functional midsection and achieve ABSolute Core Strength!
You will be guided through every detail from the fundamentals of bracing to advanced levels of training.
This manual is suited to all levels of fitness and guarantees to take your current core strength to a new level and beyond
I wish you well on your journey to achieve a high level of core strength.
Aaron Ellis
Aaron Ellis Fitness

Contents

Aaron Ellis is a personal trainer, martial artist, blogger and a fitness entrepreneur based in Brisbane, Australia.
Founder of Complete-Strength & Guerilla Calisthenics .
Aaron has been teaching strength training since 2001.
Strength athlete, Kettlebell Expert, Strength Coach, Russian Martial Art Instructor.
Author of Renegade Cardio "Gain the Edge" ABSolute Core, Ultimate Kettlebell Workouts and Body Fat Annihilation
Former Queensland & 2x Australian Muay Thai Champion.
2002 Was one of the first Australians to be using and teaching the art of kettlebell training.
Level 2 Strength and Conditioning Coach
NLP Practitioner and Life Coach

The goal of this book is to take YOU beyond your current level of core strength.
Core Strength = The strength of the entire midsection
I used to think Why are people training their core like that? Thats not the best way to get a strong core. I came to realise that it is not that people are training wrong, they just dont not know the most effective ways to train the core.
Sit-ups and crunches have been around for so long no-one questions their effectiveness. They just think that if they do enough sit-ups and crunches, one day their core will be strong. Unfortunately, this is not true. You can do 1000s of sit-ups and crunches and you will never be strong enough to do a Dragon Flag.
Strength is built by increasing the tension in a working muscle not by repetitions. I found this out the hard way, I always wanted to be able to do the Dragon Flag like the Master Bruce Lee. It took me over 15 years to realise that standard abdominal exercises werent going to get me there. My goal is to successfully teach you how to make abdominal exercises harder so you will have the core strength to achieve The Dragon Flag and have ABSolute core strength.
From this manual, beginner trainees will benefit by learning how to engage the core, flatten and tighten the midsection and progressively work toward harder variations of the basic drills in this book. Advanced trainees will learn how to take their core strength to the next level. This book will start by teaching you the Back Pressure Crunch and will work through all the progressions to more extreme drills and finish with the Dragon Flag that was popularised by the Master Bruce Lee.

For years, I have been researching methods to be strong and develop an unreal rock hard core. I feel it is now time to spill the beans and share these methods.
Over the last 15 years, I've collected a multitude of notes from the best sources and taken the best techniques from all of these, to develop the ultimate manual for building core strength. A progressive method that can be used by beginners and advanced trainees alike to develop an awesome, mind blowing core strength.
A popular saying in today's fitness world is core strength! Stand around at any good gym or CrossFit Box and you will hear people talk about core strength.
" You need a good core to do that That guy has a strong core I need to work on my core "
But what is this core and what has it got to do with being strong. When the muscle groups or the core are strong, it becomes easy to transfer energy from the centre of the body to the arms and legs. This enhances performance during exercise and athletic activities. In fact the stronger and tighter you can make the core, the more strength you can display in any activity.
Core strength training may be a relatively new, buzz term in the fitness industry, but coaches and athletes have understood its value for many years. The core region consists of far more than just the abdominal muscles. In fact, core strength training aims to target all the muscles groups that stabilize the spine and pelvis. Your waist is more important than just for looks. It should be much more important because your waist is your bodys strength amplifier. Let me tell you what my vision of what a midsection should be like not just a six-pack but an extremely powerful midsection with no areas lacking in strength.
We want an absolutely functional core that can lift the legs with explosive force while running or jumping and can just as easily brace like a concrete pillar to prepare for a heavy dead-lift or squat.
These are the attributes you are going to build.