Category Archives: Boot Camp

Never had as Much in the Tank

Our kickboxing coach ran a grading over the weekend.
These are brutal, especially as you climb the ranks towards the coveted black belt.
Gradings involve endless sets of push ups, sometimes totalling in the region of 400, multiple rounds of bag work, skipping, pads and of course all wrapped up with several rounds of sparring.

It aint easy.

One of the attendees cam up to me with an outstretched hand just yesterday and had this to say:
“I’ve never had as much in the tank as I did over the weekend, everything you said about strength, power endurance and stamina were was bang on the button, it’s exactly how I felt. Even after 400 push ups and rounds on the bag, when we did the sparring I was still strong and able to move.
Thanks, the Bootcamp was the best thing I’ve ever done, it’s made an enormouse difference”

I was blown away so I replied, “Thankkyou, not me, It was yourself that turned up 3 mornings a week for a month, it was you who ran the laps and lifted the Kettles, you did the work”
Which is true, I only run the thing, it’s the gys and girls that do the work.

And work they do!

A “Martial Artist” may not need to be strong and fit, but a fighter does. Condidtioning is so often the deciding factor in any arena, you may take a beating for the first round, but if the guys exhausted and you’re still fresh, the tables have suddenly turned in your favour, if you tire first, the beating will continue.
Fighters are without a doubt, the most well rounded athletes, physically and mentally prepared to push through any situation. So often I hear that matial artists just need to run and do push ups, this is wrong, building strength and endurance can level the playing field, or tilt it in your favour.

If you’re interested in taking your strength and conditioning to the next level and burning a bucket load of calories, then drop us a line on
The September Camp has already started but we are taking bookings for Boot Camps starting October 11th and November 15th


How to Improve Beyond all Expectations

If you’ve been keeping up with the goings on at the Wild Geese Boot Camp (it’s all on , you’ll notice the guys are making incredible progress.

Why and How?

Two reasons, one is that this program is new to them all so they are all enjoying huge gains simply because of neural adaptation.
The other one, the main one is summed up perfectly in the following quotes form powerlifting, bodybuilding and all round serious lifter Matt “Kroc” Kroczaleski in this T-Nation article. I’ve includd the relevant sound
bites below:

* It’s not about the program. It’s about how hard you train and how consistent you are. The mental aspect is much more important than the physical.
* Hard work, the right mental outlook, and the desire to win. You have to be willing to do what your competitors aren’t. That’s how I look at my training: I’m gonna take it one step further. It’s like Larry Bird or
Michael Jordan-they were always trying to be the hardest training guy in their sport. I remember reading about Larry Bird staying after practice for hours to shoot free throws in the dark, wondering if there was some guy out there who was training harder than he was.
* No disrespect to Louie Simmons, but I think the success of Westside wasn’t necessarily due to the programming. It was the atmosphere, man. If you get a bunch of huge guys in the same gym competing against each other I don’t care what program you put them on-they’re all going to improve. Everyone wants to be top dog. That’s what drives them. I’m not knockin’ Louie’s programs, because there’s a lot of good stuff in there. But the environment is key. When I recruit guys to train with, I want them to push me. I’m gonna try to increase the distance I have over them and they’re gonna try and close the gap. That’s how it should be.

Do you see the theme?
Mindset. Get your right and you’ll blow your goals out of the water, having a good crew around you will help, the wrong crew will hinder.
Wild Geese is a great place to come and train, not because of the great coaching, the equipment or location, it’s because of the people we attract.
Whoever is in beside you on any given day will look to help and encourage you regardless of what your goals are, some one will muck in.
If they don’t, they probably won’t last long, they’ll leave and head down the road to Curves.
The next Boot Camp will start 2nd August, there are still a couple of spots available. If you’re the type that is hungry for improvement, looking for that “kick up the arse” or just wanting to find some great training partners and an atmosphere of camaraderie, hard work and progress, then drop me a line.
If not, I hear there’s a new body pump class starting up the road…
Dave /

“You really like your weights”

This comment was from a Boot Camp participant, he was telling me about some other peoples boot camps and various training methods used by other kickboxing coaches.
Nearly everything he told me about these other peoples methods left me thinking, that’s good, but there’s better.
Many of the coaches out there, particularly in the martial arts world are “old school”. While there certainly has been a resurgence of old school training methods over recent years, particularly with the reintroduction of
the Kettlebell the increase in popularity of strongman style training and of course the crossfit cult.
This doesn’t mean we should blindly follow those that have gone before. Weshould look at what our predecessors have done as well as the new research and in the trenches experience of our peers.

We must “Stand on the shoulders of giants”

Add to that the fact that Wild Geese is better equipped than many other gyms, particularly the older style martial arts centres. This is something we count ourselves very lucky to have achieved.
One thing I have noticed in the older kickboxing generation, many of whom are now coaching, so their ideas and methods are being passed on, is a view that weight training slows you down and bulks you up, that you shouldn’t lift weights for the legs. A view that is not shared by any other athlete in the sporting world. The fastest men on the planet, 100 metre sprinters, are also among the strongest and best built. The other combat sport, wrestling does not share this view point, they spend hours at a time lifting anything and everything, they have speed, strength and agility that is almost unmatched anywhere else.

So why a boxer / kickboxer can’t apply the methods every other sport so successfully uses, I have no idea.
Those participating in the Wild Geese Boot Camp are using these new, old school methods. They are lifting heavy Kettlebells, performing sprints and loaded cardio. We are looking to bring up the weak areas that I have observed in the kickboxing population. These weak areas are also very prevalent in general population.

“A training program that only works on your weaknesses may well be the most beneficial, but most boring, training program you ever use” – T-Nation

Here are the 3 primary areas of focus on the Wild Geese Boot Camp, areas that we hit in different ways throughout the course, but will be significantly improved by the end:

1 – Posterior Chain Strength.
In Simple terms this means all the muscles on the back of the body, in
particular the hamstrings, glutes, lats and spinal erectors. The hamstrings
and glutes are responsible for extending the hip, as in when you come up
from a squat or attempt to jump. You also extend the hip in order to punch
or kick efficiently. The erectors spinea and lats are core muscles that
stabilise the torso and shoulder, allowing for better transfer of power from
the hip into the shoulder.
Which brings us to

2 – Power transfer from lower to upper body.
This is a two pronged task. The first prong is technique, something I will
not touch with you, that is the job of your skills coach (Richie/Ronan). The
second prong is my area, core stability. No amount of sit ups and leg raises
will stabilise and create stiffness through the core like lifting a heavy
weight, especially if it is lifted with a single limb (as in today’s
finishing section). I will be introducing a lift to you lot this week that
will seriously improve this power transfer, which means that you will build
a rock solid core that can efficiently transfer hip drive to shoulder drive.
In other words you’ll go from hitting hard, to hitting like a train.

3 – Power generation under fatigue.
This is key. The ability to still hit hard even when your blowing out your
arse is vital. Skipping and star jumps help, but we are training this skill
specifically. More so on a Wednesday when we combine the running with the
weight lifting. Lifting a weight directly after a run is much more difficult
than doing it fresh (i.e. on Monday), so we are training the body to use a
it’s varying energy systems and helping the nervous system become as
efficient as possible.

You’ll notice, I hope, none of the training revolves around beasting you till you puke. I could do that to you easily, and this is what many trainers and most trainee’s think is expected from a workout, especially a “Boot
Camp” workout.
We are taking a much more considered approach, we are looking to make you stronger, increase endurance, develop power and build tenacity.
We are not looking to create fatigue, we are looking to create the ability to manage and overcome fatigue.
While I do talk about fighters a lot, the camp is open to all. If you’ve neve trained in your life, it may come as a bit of a shock to the system, if you have a training history, hell, it may still come as a shock.
All I ask of you is your commitment, you must be prepared to come into every
session and give it 100%
Your 100% may not be the same as the guy next to you, but that doesn’t matter, all that matters is you give it your all.
If you want to participate in the Boot camp, the next one will commence on the 2nd August. Numbers will be limited, so drop us a line ASAP to confirm a place.