Category Archives: outdoor training

Why I’ve been quiet and the Saturday Session

I’ve not been posting much recently, but rest assured I’m not slacking!

I wouldn’t leave you alone without a good reason. One reason is the weekend away I just had with ESTS, another are the two projects I’m working on for you.

One is a series of Kettlebell workshops running from level 1 through to level 5. As I grew up in the martial arts, these levels will be assigned a colour, as in the coloured belts I grew up trying to achieve.
By the time a student has completed all 5 levels he, or she will have attained Black Belt, or in other words, Mastery of the Basics.
I will also be working on a further level after the black belt whereby the student receives the right to teach under the Wild Geese banner.

The other project is simpler, an eBook, a sister book No Equipment, No Excuses that answers a question I’m often asked.

“Whats the best exercise for burning fat?”

I always answer with a question myself “Just one?”

This book is to answer that.

But lets change the subject and talk about this saturday.

For the saturday session I’m limited in what I can do due to injured shoulder. So we are going to do something a little different to usual.

We are going for a run. I haven’t decided if we’ll do endurance or sprints but if you come down to Ringsend Park, the entrance beside Rope Walk Pl and Parkview Pl, you’ll be sure to find out.

See you Sat at 12 noon.

Dave

Can’t Stop, Didn’t Stop

It’s a cold afternoon in Dublin, there’s a fog coming in from the sea, wouldn’t want to be hanging about today.

So we didn’t.

For today’s saturday session I was joined by hard charging Wild Geese member, Ray. He’s an IT type, a computer geek with a penchant for mountain bikes, snowboards and anything that’ll push him to his far reaching limits.

If you subscribe to the monthly Wild Geese newsletter, you may remeber this short peice he wrote:
You Cant Stop, You Wont Stop

So I knew I could have a bit of fun.

Here’s what today consisted of:

A short jog to warm up. Of course it’s never that simple, the part of the park we were in has sevaral small hills in sequence, we jogged over all of them untill we came to a set of Rugby posts that weren’t being used.

Then we got cracking:

5x Burpees with a pull up
25 meter sprint

Walk back to the posts and repeat for 5 rounds.

Then jog over to one of the hills for 3 rounds of:

Backwards running uphill
Spiderman Crawl downhill

The whole thing took around 25 minutes and we were both feeling the pain and breathing hard.

You don’t need to train for hours at a time, unless your sport calls for hours of work. Which unless you’re a triathlete or runner is unlikely.

Short sharp shock workouts ought to leave you feeling like you’re ready to take on the world, not wasted for hours (like I used to feel when I trained for the marathon a while back)

Shorter workouts take less time to recover from, they take less time from your day, less time away from your family, so you can do them more often
2 x 2 hour workouts can be split into 4 x half hour workouts. You’d be able to go harder, get a higher boost to the metabolism and really turn your fitness up to the next level.

Try it

You won’t be dissapointed

Dave

When You go down to the….

Bushy Park on a Saturday morning, you’re sure for a big surprise!!

This weeks “Saturday Session” was in Bushy Park, a place where I’ve often been to do my own conditioning work, but never on a Saturday morning. Boy was I missing out!

The park was heaving.

There were:
Joggers
A Running Club
A Bootcamp

A Football Team

and a huge amount of Dog Walkers.

And I have to say, with the exception of the dog walkers, everyone was, well, jogging.

What’s wrong with that?, you may ask…
And my answer would be, nothing at all. Unless, you’re training for fat loss or any sport other than distance running.

I could go into what each group was doing, or should have been doing, but that would be unfair. They were all out getting exercise and fresh air, and fair play to them.
The running group would most likely be the only group to achieve their goals (better running times), the rest, well, keep trying.

I was there for my Saturday Session. This is for me a deload, no pressures of teaching and instructing, no heavy weights to lift, or bags to hit, just me, my body, the fresh air and maybe a bit of your company.
Today I was joined by a long time client of mine, who also helps out with some of the boring paperwork jobs at Wild Geese, Nicola.

So after watching the “Bootcampers” scurry about like a herd of sheep, admired the work ethic of some of the runners and spoke to a few of the Dogs, we got to work.

We started at the bottom of the hill, looking up at the kids playground, a distance of maybe 25-30 meters, of wet grass and mud. Sweeet..

I set my countdown timer for 15 minutes, we then knocked out as many rounds as possible of the following workout:

1. Single Leg Deadlift (or Airborne Lunge) x 5 L/R

2. Sprint to the top of the hill

3. Press up, any variation x 10
(learn more about these exercises by clicking here)
Jog down and repeat until the buzzer goes.

Short, brutal and effective. We both had shaky legs and were gasping for air at the finish.

Too warm down we wandered into the wooded area and practiced a little Chi Gung. Nicola is a keen student of Tai Chi and I believe that Chi gung is one of the fastest ways to recover after a hard session. My legs were feeling fresh again and I felt energised and ready for anything.

If you wish to join the fun next Saturday, make sure to check in on my Twitter and Facebook pages for updates.

Till then, keep working hard

Dave