Category Archives: Uncategorized

New Web Site, New Classes

You may have noticed, the website has changed a wee bit!

We’ve been busy here at WGMA trying to bring the stuff online up to the standard of the stuff we do in our training.

It’s not easy, we’re not techies, but we’re getting there.

So take some time to have  a look about the new site, we’re pretty pleased it.
We’re still working on it, we’ve a few instructor profiles missing and more stuff to go into the shop page, but that’ll be fixed as soon as.

One thing you may notice in the “Other Martial Arts” page is a new class.

We’re pleased to now host a Katori Shinto Ryu class every Saturday morning under the tutelage of GianCarlo Sanchez.
We’ve seen him in action and he’s a dedicated practitioner of this historical Japanese warrior art.

Feel free to drop in and try a session with him.
Here’s a link to his page.

We hope to have more content coming out as soon as we can and get this blog busy again.

Regards

Wild Geese

 

Fighting Back Rash Guard

Last year I launched the eBook Fighting Back, which has been very well received by more than just the BJJ crowd it is aimed at.
The cover art featured a torso made from ropes, to which I received several requests to turn into a Rash Guard print.

This then is that print.

The Fighting Back Rash Guard

The Rash Guard cost €40 each, and each purchase will include a pdf copy of the Fighting Back manual. Place your order using the form below, any posting and packaging will be added to the cost of the shirt.

Size

Enter discount code

Once the order is placed you will receive a download link for the eBook.
In the meantime, if you’d like to know more about the book, click this image:

 Fighting Back - How to Stop Back Pain & Improve your BJJ game
Regards
Dave Hedges

www.wildgeesema.com
www.WG-Fit.com

Mind Over Metal T-Shirts supporting Mental Health

This is the new Training T-shirt from Dave Hedges and his WG-Fit crew. The shirt is to support the HOPS (Hope & Peer Support) Centre for Mental Health which Dave has worked very closely with for several years.

The T-Shirts cost €20 each,Hoddies €50 of which €5 will go directly to the centre. Place your order using the form below, any posting and packaging will be added to the cost of the shirt.

T-Shirts:

Size
Fit
Colours


Hoodies

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Colours

Imagine lifting 10 adult elephants!!!

Imagine lifting 10 adult elephants!!!

That's the cumulative weight (50 metric tonnes) that Wild Geese fitness

coach Dave Hedges <http://www.wildgeesema.com/> will be lifting as part of

his latest kettlebell fundraising challenge for RehabCare's HOPS resource

centre in Dublin's Pearse Street.

The challenge will take place from 1pm on Saturday, 1st September at

Irishtown Stadium, Dublin and all are welcome to come and show their

support. It will be officially started by James Fennelly, Ireland's

Strongest Man and by Adrian O'Dwyer, National High Jump Record Holder and

Irish Olympian in 2004.

Highlights include:

*** Face Painting***

*** Raffle***

***Balloons***

***Ice Cream Truck***

Please come along and show your support to RehabCare HOPS whilst having a

great day out!!! Or alternatively if you can't come along, please show Dave

Hedges your support at his online fundraising page

<http://www.mycharity.ie/event/dave_hedgess_event/>

RehabCare

Registered as a company limited by guarantee;

Registered in Ireland;

Registration number:282889

Registered Office:

Roslyn Park, Sandymount, Dublin 4; Charity number: CHY12729

Explosive Calf Training for Martial Power

Calf Training

We all know that explosive calves are vital for combat sports, so I won’t
bore you with the details of why. If you didn’t already know that just
please take my word and I’ll explain why in another post.

Some important things to remember are;

1. High density muscle groups such as the calf muscle must be trained very
intensively to get good results because they are used to virtually
continuous usage. In a combat sport where there will be a mix of hopping or
skipping lightly from foot to foot, maximal force explosion for strikes and
gradual resistance up to maximum strength contractions (as in wrestling or
clinch), there must be a corresponding mixture of exercises that will
reflect these needs.

2. This sort of training is a supplement to your combat class. You should
never pass up the chance to train with another fighter, padman or even just
practise in front of your coach, so only do these when all your other
training and sparring has been done. Alternatively, make time for some power
training when class isn’t on.

How does it work?

Most of the strength gains come from the landing. Fast, negative loading
caused by the impact of landing triggers a muscle contraction which prevents
the leg from buckling. The corresponding resistance is what develops the
ability to generate great power in small timeframes. If you go too heavy you
won’t maintain the fast tempo required to develop acceleration, which makes
it pointless.

Put all of your effort into height, not weight. Remember we are developing
power not beach bodies. Jump as high as you can but always remember to keep
the legs almost straight. Don’t jump so high you can’t handle the landing,
as the training is only useful at a pretty fast pace.

As athletes, it’s usually necessary to remain at a certain weight so once
you get your weighted jumps to 25% of bodyweight don’t add any more. You
will not gain more muscle than you are eating protein for, so unless your
calf training is linked to a sizeable increase in your protein intake, you
will remain at the same weight.

The Exercises

Bodyweight Jump Squat

Dip the legs and explode upwards, keeping the body vertical. Drive through
the balls of the feet, really pushing through the toes, making sure to keep
your legs almost straight when landing. Try to minimise the time between
reps for best effect.

Concentric- Only Jump Squat

As with all variations of the jump squat, allow your heels touch the floor
for the least amount of time, always go for max height, minimising quad
involvement. To get the most from this one make sure to keep your legs
almost straight when landing, do not let the legs bend and like the
weighted version, go for airtime with the heels barely kissing the ground
before the next rep.

Weighted Jump Squat

Place a weight across your back that represents 25% of your bodyweight. Your
options are basically; a barbell across the trapezius muscle (as in back
squat), a kettllebell held behind the head and resting on the flexed traps,
a sandbag or a rucksack filled with something heavy. Make sure you have the
rucksack well secured to your person so nothing heavy hits your spine. Stay
away from holding single weights in each hand as this might place
unnecessary stress on the shoulder, particularly the rotator cuff. Time in
the air is the only goal, so don’t use weight that reduces that.

Isometric Power Contraction

Stand facing a solid, exterior wall with your hands flat against it like you
mean to push it over. Then lean in at as low an angle as you can manage,
with one leg forward for balance and the other leg behind you to push from
the calf. Now push the wall over, it should take about 10 seconds. If you
can’t push the house down, swap legs and try for another 10 seconds. Both
legs count as one rep!

The Workout

Below I’ll outline an 8 week program for developing explosive power in the
calves. Workouts should take about 10-15 minutes, four times a week. Do a
maximum of two days in a row. For ease of explanation, I have used the
example of Monday, Tuesday, Thursday, and Friday.

First two weeks

Monday and Thursday

Weighted Jump squats 5 x 12 reps around 20% of fighting weight (FW). 2 mins
rest between sets.

Tuesday and Friday

10 minutes of skipping followed by 3 x 3 Isometric Power Contraction

Second two weeks

Monday and Thursday

Weighted Jump Squats 5 x 6 (25% FW) superset with concentric- only jump
squats. 2 mins rest.

Tuesday and Friday

12 minutes of skipping followed by 6 x 2 Isometric Power Contraction

Third two weeks

Monday and Thursday

Weighted Jump Squats 3 x 6 (25% FW), 2 x 4, 2×2, 2×1 (as reps go down,
weight goes up) 2 mins rest

Tuesday and Friday

15 minutes of skipping followed by 4 x 4 Isometric Power Contraction

Fourth two weeks

Monday and Thursday

Weighted Jump Squats 3 x 6 (25% FW), 2 x 4, 2×2, 2×1 after each set, do 4
deep jump squats. 2 Mins

Tuesday and Friday

Set a timer (or look at a clock) and perform 20 seconds of skipping with 10
seconds of double jumps. 4 rounds of 3 minutes with a 30 second break. This
one is mega-tough!

Additional training

Other exercises that can help develop power from the calves include; hill
sprints (particularly on sand), tire pulling, harness pulling and prowler
pushing. If your gym has any of these consider yourself lucky and take full
advantage by adding some to your calf workout, when you are ready for a
greater challenge.

As a final word, I should warn you to avoid body building exercises like
standing or seated calf raises as there is nothing to be gained by a combat
athlete but unwanted weight.

Regards

Dave Gordon
Wild Geese Muay Thai
Dave teaches Muay Thai during the afternoons at WGMA, check out our
timetable for more details.
www.wildgeesema.com <http://www.wildgeesema.com/>
www.wg-fit.com <http://www.wg-fit.com/>

It’s An Attitude

Just a quick word of praise for our Wild Geese fighters, specifically for the attitude shown by them.

As always the kids Judo lead the way with young Dasha picking up a “Fighter of the Day” award at a recent competition. All boys in her category? No Problem, bring it on! Then, straight home to bed as she was running a temperature.

I went to see our Muay Thai fighters compete a couple of weeks ago. With their opponents weighing in overweight our lads could have made them suffer by insisting they lose the weight before the fight, but again the attitude was Bring It On.

Great to see that Mick, the Muay Thai coach, insisted on performing the traditional ceremonies before the fight. We don’t wear uniforms, belts or titles but we are traditionalists in the sense that training was a matter of life and death for warriors, we train to emulate that.

Among our BJJ fighters, Seb competes as an amateur but has the most professional attitude to training I have ever seen.
After each competition he comes back to Dave, his conditioning coach, with a list of points he would like to improve on so Dave can write a program to achieve this.

But the old dogs still lead the way. Mick took a fight while holidaying in Thailand (and won) and has now taken on a fight here next month. I am off to the World Eskrima Championships next week (any excuse for a trip to the Philippines) and Donal, our Judo coach, well we’re running out of space to hang his medals.

Not all Wild Geese members fight in competition. Dave’s girls recently competed in a Kettlebell Lifting competition and if smiling as you come to the end of 10 minutes of Clean and Jerk isn’t giving it attitude, then I don’t know what is! Phil Roche also took part in the Kettlebell competition, his first time out with the 24kg bells, where his refusal to quit saw him secure a place representing Ireland in future international competitions.

Attitude is what we are all about.

WGMA isn’t a style, it’s an attitude.


Regards

Paul Cox
www.wildgeesema.com
www.wg-fit.com
+353 87 672 6090

Dan Brennan Sports Massage & Injury Therapy

My name is Dan Brennan I have been doing sports massage and injury therapy since 2006.

As a pro Muay Thai boxer myself I understand how important each training session is to an athlete and if you get an injury how quick recovery is essential. I have been helping various individuals from people who train for fun or health and fitness to world champion boxer Katie Taylor and Olympic silver medallist in boxing Kenneth Egan to achieve maximum benefits from their training sessions.

Even people who do not train can pick up injuries for example weather you work in an office job or on a building site you will be all too aware of repetitive strain injuries, back injuries or neck and shoulder pain. All of these situations can be resolved with specific treatments.

For the past year I have been working in the Wild Geese Martial Arts Club and helping their clients from various disciplines like Muay Thai, BBJ, Eskrima, Kenpo Kickboxing, Judo and competitors in strength and conditioning.

I am also preparing for my finals in Traditional Chinese Medicine and Acupuncture which is also furthering my knowledge for health and well-being.

If you would like to make an appointment with me don’t hesitate to call me on 086 0464641


Regards

Dan Brennan
www.wildgeesema.com
www.wg-fit.com
+353 87 672 6090

Fighter of the Month

And this months fighter of the month goes to….

Ever trained with someone twice your size?
What if everyone in the class is twice your size?

This is what Kharem, the smallest member of our kids judo class faces every day. He is so small that the other kids who can be 3 or 4 times bigger than him don’t see him when they are running around. It always ends with Kharem getting hurt.

The other day after getting hurt for the second time his mother gave him a face saving way out by telling him that if the others kept hurting him he could go home if he wanted to if his leg was sore.

Without hesitation Kharem jumped up, “I’m here before them, I’m not leaving!” and jumped back on the mat to get stuck in again.

This kids got the Wild Geese attitude and he doesn’t even know it yet.


Regards

Paul Cox
www.wildgeesema.com
www.wg-fit.com
+353 87 672 6090

Power Generation Workshops with Mick Coup

Mick Coup, founder of www.corecombatives.com, will be back at Wild Geese for a third time.

The first time he gave an overview of his system. We were so impressed we discussed his return to run the 4 day foundation course (read my review here: http://www.boards.ie/vbulletin/showthread.php?p=79048172#post79048172)
This time we’re keeping it simple.

Day 1 – October 6th 2012 – Highline Power Development
Day 2 – October 7th 2012 -Lowline Power Development

Day 1 – HIGHLINE POWER DEVELOPMENT WORKSHOP

Aim
To develop the ability to generate more usable force within the confines of a generic ‘highline’ punch technique that can be found within most martial arts, combat sports, etc.

Content
A very subject-specific workshop, looking at progressively addressing the issue of optimal ‘impact’ and the processes best used to deliver it, including:
– Universal Body Mechanics & Dynamic Alignment Principles
– Sequential Torque & Kinetic Chain Concepts
– Kinetic Energy Transfer Methods
– Explosive Power Training & Maximal Force Development
– Plyometric and Isometric Loading Practices

Scope
This practical 4-hour workshop is designed to introduce and explore proven principles of dynamic force generation, delivery and target transfer, utilising a variety of methods and techniques specific to common punching-style techniques.
The material presented will enable the individual to dramatically increase impact power, and the concepts can be universally applied to any striking system or method.

Dates & Times
6th October 2012
10am – 2pm

Venue
Wild Geese Martial Arts & Fitness
14 Magennis Place, Pearse St, D2 Dublin, Ireland

Booking Details
email: c2seminardublin@gmail.com
Costs: €50 per person

Day 2 – LOWLINE POWER DEVELOPMENT WORKSHOP

Aim
To develop the ability to generate more usable force within the confines of a generic ‘lowline’ round kick technique that can be found within most martial arts, combat sports, etc.

Content
A very subject-specific workshop, looking at progressively addressing the issue of optimal ‘impact’ and the processes best used to deliver it, including:
– Universal Body Mechanics & Dynamic Alignment Principles
– Sequential Torque & Kinetic Chain Concepts
– Kinetic Energy Transfer Methods
– Explosive Power Training & Maximal Force Development
– Plyometric and Isometric Loading Practices

Scope
This practical 4-hour workshop is designed to introduce and explore proven principles of dynamic force generation, delivery and target transfer, utilising a variety of methods and techniques specific to common kicking techniques.
The material presented will enable the individual to dramatically increase impact power, and the concepts can be universally applied to any striking system or method.

Dates & Times
7th October 2012
10am – 2pm

Venue
Wild Geese Martial Arts & Fitness
14 Magennis Place, Pearse St, D2 Dublin, Ireland

Booking Details
email: c2seminardublin@gmail.com
costs: €50 per person

Book both days for a discounted price of €75
To avail of the discount you must confirm your place with a minimum 25% non refundable deposit paid by Sept 17th.


Regards

Dave Hedges
www.wg-fit.com
www.wildgeesema.com

Paul Cox – World Champion

Paul is just back from the Philippines where he took Gold in the Heavy Weight division of the World Doce Pares Eskrima Championships.

He’s back now teaching his regular classes, so drop in any Tuesday and Thursday to train under a genuine world champion.

Conditioning Coach Dave Hedges also did well recently at the Irish Kettlebell Sports Championships where he came third overall.
Dave will be teaching his Level 1 kettlebell lifting workshop on the 21st August, contact us to book a spot.
The course runs from 11am till 1pm and covers the Press, the Squat and the Swing in great detail. Cost for th workshop is €35 and includes a PDF Manual.

Both instructors will also be leading a Strength Training & Injury Prevention for MMA seminar with guest instructors. The date and line up for this full day event will be confirmed very soon, watch this space.