BJJ / MMA Seminar this weekend

Guys,

Quick reminder, this weekend Marcello Monteiro (www.bjjcoach.com) will be in Ireland for a one of a kind seminar.
Details are displayed on our homepage www.wildgeesema.com, or you can download the flyer from: www.wildgeesema.com/bjj_seminar.pdf

If you haven’t already booked your place, please get in touch with Mariousz today.

His direct email address is hitokirie@vp.pl

Alternatively contact him via info@wildgeesema.com

If your into Brazilian Jujitsu or MMA, you do not want to miss out on this.

Regards

Dave Hedges
Doce Pares Ireland / Kenpo Karate / Self Protection / Security Training
www.wildgeesema.com / wildgeesema.blogspot.com
info@wildgeesema.com
+353 87 672 6090
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When there’s no excuses, there are no limits

It’s bank holiday Sunday, the sun is shining, I’ve no appointments to keep, what should I do?

Well chillin out is the first choice but the weathers too good to waste, so…….

Here’s today’s impromptu No Equipment workout:

· Out the front door and fast 20 min run to and along the beach. Great warm up, plus agility work as the beach has some seriously big rocks to jump over.
· Down to the seafront on the rocks. Find a couple that looked about right for 10 Hindu Pushups, immediately followed by 10 Divebombers.
· Jump across to a flat bit and 25 Hindu squats facing one way, followed by 25 facing the other (ground wasn’t completely flat so I turned around after the first 25 for the sake of evenness)
· Spotted two big rocks spaced just right to do a couple of 1arm/1leg pushups per side
· Jumped over to the flat section for a couple of pistol squats per side

Then I remembered the soccer pitch just up the hill so away I went and did 5 sets of:
· 50m sprint to the goal post
· 5 “maxercist” burpees (a Hindu push up followed by a jump to the crossbar for a pull up)

Then I jogged slowly home. Very slowly.

Door to door in 50 minutes.

I was tired going out, but feel refreshed and powerful now. Tiredness is not an excuse.

Regards

Dave
www.wildgeesema.com / noequipment.blogspot.cominfo@wildgeesema.com
+353 087 672 6090
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Honeymoon sale ends tomorrow.

I just realised it’s the 1st june tomorrow.

The day I said my honeymoon sale will end.That gives you till the end of tomorrow if you wish to recieve a 50% discount on the eBook, No Equiment, No Excuses or on my Online Personal Training Service

Till tomorrow then….

Dave Hedges
Author: No Equipment, No Excuses – Bodyweight training for the Home, Office or on the Road
info@wildgeesema.com
+353 87 672 6090
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Get out of the Gym and Become a Warrior

Training outdoors, or at home beats the commercial gym any day of the week.
You’ve no ques, no waiting for kit, no crowds of people, no idle chit chat, no artificial fluorescent lights and no air conditioning.

All day most of us a cooped up in and artificial environment with air conditioners sucking moisture from our lungs and fluorescent tubes giving us headaches.
We’re surrounded by people talking, chatting, wasting time, moaning and complaining, sucking away at our energy.
Is it any wonder that at the end of a long day driving a mouse around a computer screen we’re all exhausted?

This I why the No Equipment, No Excuses lifestyle is more relevant now than ever before.
We have more choice now than any other generation in the history of man. But where is it getting us?
Technology has given us ergonomically designed machines in which to train our bodies, yet we are fatter with poorer posture and more bad backs than ever before. Something is just not right.

We need to take a step back. To a time where we had to use our bodies to survive. We need to start doing the moves that our ancestors would use in their daily battle to make it through the day.
They had no fancy kit and they certainly had no excuses!

Getting outside in the fresh air either before or after a day in the office can have a massive effect on your health and well being.
Fresh air, sunlight, nature. These are all things the body needs. Get into your garden or the local park and get busy.
You can get a complete session done in as little as 10 Min’s, and rarely is their need to go longer than 45 Min’s, and believe me, once you get cracking, you won’t notice the wind or the rain!!

You’ll feel like a warrior of old. You’ll be mentally and physically refreshed, ready for anything.

Regards

Dave Hedges
Author: No Equipment, No Excuses – Bodyweight training for the Home, Office or on the Road
info@wildgeesema.com
+353 87 672 6090
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How Bodyweight Saved my Back

A few years ago I injured my SI joint (Sacroiliac, where the spine and hip join), closely followed with a herniated disk.
This was about the last time I lifted heavy iron.

It was also the time I began to take bodyweight training more seriously. I always kept fit with bodyweight, but never used it for strength purposes. Until I got injured.

With the back injuries came sciatica, limited range of movement in the hip, scoliosis and a whole heap of pain. Serious training was out the window, but you think I’d give up?

I decided to use bodyweight to rehab myself. Nearly every bodyweight drill involves using the core and I badly needed to build my core if I was ever going to get myself back on track.

I chose two exercises and stole Pavel’s Russian ladder training protocol. The drills I chose were:
Pull ups – About the only pain free thing I could do, hanging from a bar was great relief for the back. As I got stronger I hung weight from a belt.
1 Arm Pushups – The best upperbody strength builder. The advantage of this is the torsional stress across the core. Performing a right handed 1 arm pushup places weight on the left foot, this puts the core under pressure to stop the spine getting all twisted.

The ladder protocol is easy. Do 1 pull up, drop and do one push up, each arm. Do 2 pull ups, 2 push ups on each arm. Do 3 pull ups…. you get the idea.
As soon as you can’t complete a set, start back at 1 pull, 1 push.
I varied the intensity over the three training days to avoid over doing it and ensure progress was made.

In no time at all my back started to ease up. The strength built, mainly from the 1 Arm Pushups, was supporting the injury. Mobility started to return and i gently began doing bodyweight squats, then pistol squats.

After about a year of this I switched back to lifting Iron, just to see how I felt. I was stronger than I’d ever been in my life on the overhead press and I deadlifted just short of my previous best, although I could feel the injury warning me not to go any further.

So there you go. My success story with bodyweight only training.

If you want to build a strong body, you have to start with the core, build it from the inside out. Bodyweight does this, it is the purest form of training and the body responds best to it.

Hit the comments button below and share your own story’s

Regards

Dave Hedges
Author: No Equipment, No Excuses – Bodyweight training for the Home, Office or on the Road
info@wildgeesema.com
+353 87 672 6090
Facebook / Twitter

No Sh1t Sherlock!

I just saw a news headline on the TV ticker tape thing, now before I go off on a rant, I only read the headline, I haven’t heard the entire story.

I don’t think I need to.

The headline went:
“Probation officers are at risk of violence”

Surely thats like saying “Ducks are at risk of getting wet”

Let me think, who else is at risk of violence……

Doormen
Police/Gardai
A&E Nurses and other hospital staff
Bus drivers
Firemen
Prison officers
Taxi Drivers
Publicans and their staff
Bank employees
Social workers
Retail and other security guards
The Homeless
Anybody using an ATM
Kids with glasses
Kids with ginger hair
Kids with braces, in fact any kid that is a little different
The elderly or infirm (yes there are cruel bstrds out there)
Any Joe Soap in the wrong place at the wrong time

The list really does go on.

What gets my goat is that nobody wants to do anything about it.
When I asked a student of mine who is a respected member of the Irish Police Force (Gardai) about the training he received in Garda college, he laughed at me. it turns out their self defence and control & restraint training is considered a standing joke.

When I enquired further he alluded to the truth. Now to be clear, this is how I interpreted what he said, these are not his words, they are mine:
The powers that be would rather pay one of their own sick leave than pay a scumbags legal claim, therfore self defence/martial arts training is discouraged.

Is that incredible or what?!?!

Now what about the poor probation officers?
They like the rest of us need to take our sefety into our own hands. Nobody is going to look after us, it is up to ourselves to decide wether to be victims or not.
By going out and getting trained, you are choosing not.

Whatever flavour of training catches you imagination, be it lifting heavy kettlebells, swinging Eskrima sticks, rolling with BJJ, Kickboxing or the brutality of Kenpo, it is of little difference.
The end result is that you will have strength, speed, skill and knowledge with which to tackle a violent aggressor.

We are all at risk of violence, it is just that some professions bring us closer to it than others, but every friday and saturday night the streets get a little rougher.

Don’t bury your head in the sand, learn to take care of yourself and ensure you are able to get home safely to your family, whatever you do for a living.

Regards

Wild Geese
www.wildgeesema.com

No Sh1t Sherlock!

I just saw a news headline on the TV ticker tape thing, now before I go off on a rant, I only read the headline, I haven’t heard the entire story.

I don’t think I need to.

The headline went:
“Probation officers are at risk of violence”

Surely thats like saying “Ducks are at risk of getting wet”

Let me think, who else is at risk of violence……

Doormen
Police/Gardai
A&E Nurses and other hospital staff
Bus drivers
Firemen
Prison officers
Taxi Drivers
Publicans and their staff
Bank employees
Social workers
Retail and other security guards
The Homeless
Anybody using an ATM
Kids with glasses
Kids with ginger hair
Kids with braces, in fact any kid that is a little different
The elderly or infirm (yes there are cruel bstrds out there)
Any Joe Soap in the wrong place at the wrong time

The list really does go on.

What gets my goat is that nobody wants to do anything about it.
When I asked a student of mine who is a respected member of the Irish Police Force (Gardai) about the training he received in Garda college, he laughed at me. it turns out their self defence and control & restraint training is considered a standing joke.

When I enquired further he alluded to the truth. Now to be clear, this is how I interpreted what he said, these are not his words, they are mine:
The powers that be would rather pay one of their own sick leave than pay a scumbags legal claim, therfore self defence/martial arts training is discouraged.

Is that incredible or what?!?!

Now what about the poor probation officers?
They like the rest of us need to take our sefety into our own hands. Nobody is going to look after us, it is up to ourselves to decide wether to be victims or not.
By going out and getting trained, you are choosing not.

Whatever flavour of training catches you imagination, be it lifting heavy kettlebells, swinging Eskrima sticks, rolling with BJJ, Kickboxing or the brutality of Kenpo, it is of little difference.
The end result is that you will have strength, speed, skill and knowledge with which to tackle a violent aggressor.

We are all at risk of violence, it is just that some professions bring us closer to it than others, but every friday and saturday night the streets get a little rougher.

Don’t bury your head in the sand, learn to take care of yourself and ensure you are able to get home safely to your family, whatever you do for a living.

Regards

Wild Geese
www.wildgeesema.com

….it's an Attitude