Category Archives: Saturday Session

Are you one of the few?

Well I don’t know what you all got up to over your lunch break, but for an elite few they were down here at Wild Geese HQ sweating buckets, getting strong and earning their weekend break.

Look around your office, do you see anyone looking slightly flushed, maybe with a self-satisfied look on their face. Some one who’s buzzing, powering through their afternoons work load?

That person is the person who did something with their lunch break. While everyone else is queuing up in the canteen, running out into the cold for a smoke, stuffing themselves with bread and stodge, that person was lifting Kettlebells, performing bodyweight drills, boosting their testosterone levels, getting an endorphin rush.

Most likely they’re now eating something fresh and tasty looking, as far removed from your stodge or low-fat “health food” as imaginable.

Now take a guess, which one of you is going to feel sluggish, tired and foggy all afternoon? Thats right, not the lunchtime athlete, oh no, it’ll be you. You’ll be over at the coffee machine trying to trick you body and mind into performing, while the other guy (or girl) is on a natural buzz, sipping on water and powering ahead.

Who would you rather be?

Well many will answer, “I’m happy the way I am” They’re the same ones filing themselves full of coffee, nicotine and sugar in a vain, hopeless attempt at staying alert and productive, a self-perpetuating downward spiral.

A few of you may answer “Yeah, but I’m too tired” These are the few without the backbone to stand up and take charge of their health. They don’t realise that energy creates energy. As you body become stronger and the cardio system more efficient, you store more energy in the muscles, you absorb energy into the blood more efficiently and transport it to where it needs to be faster.

And then there’s the real minority, the “yeah, thats me” crowd. The ones every one looks at and says “I don’t know how they do it” or “Don’t they always look great”, “Where do they get the energy” usually just before the backbiting begins.

Are you ready to stand out from the crowd?
Can you stand being the envy of the office?
Can you rise above the peer pressure and backstabbing?

If you can answer yes to the above three questions, then you know where to find us and you know what to do.

If you answer no, then stay where you are.

And then there’s the even fewer.

Those that are willing to come out on a saturday and play hard. This weekend I will be back in Bushy Park at noon. If you can find the gymnastic rings, then you’ll find me.

See you there

Or maybe not

Your choice

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

Where did the week go?

Do you ever sit and wonder where the time goes?

Today is Friday, it’s almost the weekend and it feels like the last few days never happened!
However I can look at my training log and see that I have completed my scheduled training sessions on Mon and Wed, I can look at my other log books and see that I’ve had a dozen or more clients in and I can see exactly what they’ve done and on which day they did it.

So while the week feels like a blur, I can actually see the amount of work done in simple black and white.

Such is the benefit of keeping a log.

It means you never have to guess. I know that on Monday I performed a total of 21 reps in  the front squat, the time before that I hit 18. I know that today I have to hit 22+ using the same weight.
I can tell you that last friday I missed a workout, I had pain and stiffness that just would not loosen up so instead of the Deadlifts I had planned I did a mobility session.
This was all noted in my log book.

I’m going to ask you, do you keep a note of your training?

I’m guessing most of you don’t, you try to remember what it is you did on any given day. I have to tell you, if you’re looking to make improvements in performance, you’d better start writing down your results.

How else do you know if what you’re doing is working as well as you think it is?

Anyhow, this weeks saturday session:
It’s going to be a little later as I’ve clients in the morning.
So I’ll be in the Phoenix Park, by the old fort (crossing of the Military Road and Khyber Road) for 14.30.

Last week was fun, I’m already looking forward to getting out this weekend.

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

This week’s Saturday Session

Hello again, it seems to have been a while since my last entry here….

While I may have been a bit quiet updating the blog, believe me I’ve not been sitting idle.

I have officially started my own training program for the next few weeks, I ‘ll have a couple of videos up for your enjoyment shortly. Needless to say I’m keeping to my usual simple but effective formula.
Plus we are making good progress on the redecoration of our Dublin City Centre headquarters.

In the very near future we aim to be able to offer full treatment services including Oseopathy and maybe a couple of others. Keep an eye open right here for further updates on that.

The Lunchtime Kettlebell sessions seem to be gather a good bit of momentum, at the current take up rate I may have to cap them. Wild Geese is exclusive, we don’t want hundreds of people mindlessly going through the motions, you’ll find that at every commercial gym everywhere.

Down at Wild Geese central we only take the people that are genuinely prepared to put the work in, and I’m on hand to make sure that they do.

Right I’ve gotta run as my kettlebell lifting warriors are starting to drift in the door, all smiles and enthusiasm….so far…….

Now before I go, this weeks Saturday Session will take place in Bushy Park, Terenure.
If you wish to attend, simply turn up at the kids playground for 11am.
As I say, this is my training, you are invited to join me, do not expect a “Bootcamp” thing. I take no responsibility for attendee’s, and why should I, you’re all adults…

Better not keep the gang waiting, they get impatient.

Laters

Dave