Feedback for No Equipment, No Excuses

Feedback for No Equipment, No Excuses is already coming in and it’s only just gone live!

That say to me that there is a bigger demand than I first thought for information regarding correct and proper bodyweight training methods.
While I admit I first started putting the manual together for my own reference and had to be talked into selling it online (it’s kinda scary putting yourself in the spotlight!), I am very pleased, if a little taken aback by the response I’m getting for it.

At first I just wanted to compile a collection of the best Bodyweight exercises and drills available. Stuff that I’d used on the road or turned to when time was just too short to get to the gym and back.
I spent a lot of time looking for drills that will work strength, build muscle, create stamina and endurance, and basically work every part of the human body.
While the volume is by no means complete, it is a great start point and more than enough for most.

What I want to stress is that you study the pictures and read the descriptions, more than once. Proper form and range of motion is important, the last thing I need on my conscience is a list of people calling me up with injuries!

So train safe, train hard and enjoy the No Equipment, No Excuses lifestyle.

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

technique de séb sur alex

I’d like to introduce you all to an evil little bugger by the name of Seb Verroult.

If you ever get over to Paris, look him up, train with him, learn some nasty little street fighting techniques. If you work in security, well thats his favorite.

This is a quick clip showing one of his more unique restraint methods.

Regards

Dave
Wild Geese

Training Recession

I want to introduce you to a way of keeping fit, strong, lean and healthy without having to spend a fortune on overpriced gym memberships and equipment.

That’s right, no more expensive standing orders for soulless, crowded fitness centres. Instead we are going to go back to nature and discover the finest home gym ever invented, your own body. Learn to train with No Equipment and No Excuses!

I’m talking about bodyweight training or calisthenics. And if you want superior results in strength, stamina, muscle endurance and a lean physique, you can’t go wrong with quitting the gym and throwing away all those fitness gimmicks you bought from late night infomercials. Lets get back to nature and employ the methods used by the Spartans of legend to create the kind of bodies that were immortalised in marble.

Just a few of the advantages you will get when you turn to bodyweight training:
-Lean, defined muscles without the bulk. Our bodies are built to run, walk, lift, throw, carry, climb, crawl and fight. All the things the caveman did daily to survive. Bodyweight training will strip away unwanted weight, while maintaining and building muscle, you’re body simply won’t want the extra weight.
-Mobile and efficient movements. In all bodyweight drills you have to stabilise and balance yourself. Not only will you involve more muscle groups by doing this but you will also train the body to move as a unit. Think of the grace of a dancer or the integrated power of a fighter and you’ll know what I mean. Being strapped into a machine with a seat to support you and a single, fixed movement pattern robs the body of the need to stabilise and move properly, calisthenics can and will re-educate you.
-Unbelievable endurance. Forget the step or spinning classes if you want stamina and staying power. Instead try knocking out timed sets and multiple drill circuits with bodyweight. An entry requirement to some of the worlds toughest combat sports requires entrants to perform 500 bodyweight squats to show their mental fortitude. Most people I know, including several huge muscular bodybuilders can’t even manage 50 with good form.
-Reduce pain and stiffness in the body. Russian academic, doctor and fitness guru Nikolay Amasov realised that taking a joint through it’s natural and compete range of movement it will smooth itself out, stimulate the release of nutrient rich lubricants and keep itself healthy well into old age. He developed Mobility programs based around callisthenic exercises that utilise high repetition, full range of movement drills practiced daily. As a testament to his research, the good doctor resembles an elderly, yet spritely Russian version of the legendary Bruce Lee, lean, wiry, strong and mobile.

If this doesn’t serve to convince you of the value of bodyweight training, flick the TV over to the Gymnastics or the UFC and you will see athletes whose training is largely made up of bodyweight drills, these athletes carry little fat and sport well proportioned, natural looking physiques. Plus when they move they resemble something more usually seen on the discovery channel, think of a big cat stalking it’s prey.

Of course the ultimate advantage of using our own body is the convenience. You can perform Pushups and Squats anywhere, pull ups only require something to hang from, be it a swing set, doorframe or tree branch. If you go onto explore the world of isometric training you will be able to build strength whilst sitting at your desk or on the train with nobody around you even realising.

Of course bodyweight has it’s limitations, but then we add in our imagination and our creativity and we can create external resistance to further skyrocket our progress. Homemade and improvised gym equipment can be made up of various items, most of which would end up in some rubbish dump if you weren’t breathing a lease of life into them.Take that old holdall you’re about to chuck out. Save it, fill it with sand or gravel (you may want to put a liner inside), you have just built a sandbag. Anything you can do with a barbell you can do with a sandbag with the addition of throwing and carrying. Check out my homemade sandbag post here
How about nipping down to the garage and picking up a large tyre, now you can flip it, drag it, push it and hit it with a sledgehammer, all these drills will take your conditioning to a new level, stripping away fat and building a rock solid core.
It doesn’t stop there, you can improvise equipment out of almost anything and in doing so will bring your strength, condition, mobility and physique to whole new level, and I dare say you’ll enjoy doing it a whole lot more than by going into some soul destroying, expensive commercial gym. Keep the sessions short (45 mins or less), vary them, eat well, get good sleep and become the envy of your friends.

Now get out there.

Regards

Dave Hedges
Personal Trainer, Fitness Coach, Self Defence & Martial Arts Instructor
Author of No Equipment, No Excuses – Bodyweight Training for the Home, Office or on the Road.

info@wildgeesema.com
+353 87 672 6090
subscribe to our newsletter simply send a blank email to: newsletter-subscribe@wildgeesema.com

It’s Not What You Know

It’s how well you know it.

As martial artists grow and gain experience they are often looking for the next new piece of info, the newest technique, the next drill.

In fact the opposite should be done. Strip away the excess, loose the junk and use the extra time to work on the things that really work.

Forget fancy, go for simple. Review the techniques and drills you have, are they of any use? Will they work for you in the real world? It will nearly always the things you learned when you were a white belt.
Why do we get taught fancy stuff? Usually to keep students interested, that’s not completely true. Advanced techniques are necessary, but they should build directly on the foundation of the basics, they should be ways of making the basics more effective, not replacing them.

If strength and fitness are included in your training (and why wouldn’t they be?) then the problem is compounded further. Just open a muscle magazine or look on youtube for some of the weirdest exercises ever conceived. Things that do nothing more than waste time that could be better spent on more productive endeavours.
The funniest are from the “functional fitness” people, but they will never be as functionally fit or strong as a grappler/boxer or strongman competitor who does non of the strange circus tricks often advocated (Bent over rows while balancing on a bosu ball anyone?)

Stick to the basics. Get results. End of.

PS Don’t forget, No Equipment, No Excuses – Bodyweight training for the home, office or on the road is on special offer for the next two weeks only, get it while it’s cheap!It will show you the best bodyweight only drills to complement your daily life, with progressions from beginner to advanced, with no fancy b*ll*cks.

Regards

Wild Geese
every cause but our own
Kenpo / Eskrima / BJJ / Strength & Conditioning
www.wildgeesema.com/ wildgeesema.blogspot.com
info@wildgeesema.com
+353 87 672 6090
Facebook / Twitter / RSS feed

It’s Not What You Know

It’s how well you know it.

As martial artists grow and gain experience they are often looking for the next new piece of info, the newest technique, the next drill.

In fact the opposite should be done. Strip away the excess, loose the junk and use the extra time to work on the things that really work.

Forget fancy, go for simple. Review the techniques and drills you have, are they of any use? Will they work for you in the real world? It will nearly always the things you learned when you were a white belt.
Why do we get taught fancy stuff? Usually to keep students interested, that’s not completely true. Advanced techniques are necessary, but they should build directly on the foundation of the basics, they should be ways of making the basics more effective, not replacing them.

If strength and fitness are included in your training (and why wouldn’t they be?) then the problem is compounded further. Just open a muscle magazine or look on youtube for some of the weirdest exercises ever conceived. Things that do nothing more than waste time that could be better spent on more productive endeavours.
The funniest are from the “functional fitness” people, but they will never be as functionally fit or strong as a grappler/boxer or strongman competitor who does non of the strange circus tricks often advocated (Bent over rows while balancing on a bosu ball anyone?)

Stick to the basics. Get results. End of.

PS Don’t forget, No Equipment, No Excuses – Bodyweight training for the home, office or on the road is on special offer for the next two weeks only, get it while it’s cheap!It will show you the best bodyweight only drills to complement your daily life, with progressions from beginner to advanced, with no fancy b*ll*cks.

Regards

Wild Geese
every cause but our own
Kenpo / Eskrima / BJJ / Strength & Conditioning
www.wildgeesema.com/ wildgeesema.blogspot.com
info@wildgeesema.com
+353 87 672 6090
Facebook / Twitter / RSS feed

The Hindu Pushup

Allow me to introduce you to one of my favourite upper body conditioning drills, the Hindu Push up, or Dand.

This has been a favourite of India’s legendary wrestlers since time immemorial. It has since been adopted by fighters across the world.

What does the Hindu push up offer that standard military push ups don’t?

* Dynamic flexibility for the hip flexors and hamstrings, two areas that are notoriously problematic in today’s sedentary populace.
The Dand will stretch the hamstrings each time you push the heels to the ground at the top of the move, as you go through the bottom portion and look upwards the hip flexors are nicely stretched. Keeping these loose will greatly reduce the incidence of back pain.

* Mobility of the spine. In yoga they say you are only as old as your spine, this drill will help mobilise the back and undo some of the flexion based pain and injury that is rife amongst our society. Sitting at a desk all day destroys your back, we were never designed to sit hunched over a computer. A few Hindu’s will breath life back into your spine and provide some much needed extension based mobility.

* Greater range of motion for the shoulder. There is a more rounded involvement of the shoulder muscles during the Hindu Push up, to the point where even your Lats will be sore the next day.

* Deep breathing, in time with the move is very therapeutic and will also train the respiratory system.

Here’s how it’s done[youtube=http://www.youtube.com/watch?v=Hv0LrO_pGmQ&hl=en&fs=1]Try to build reps, I often perform multiple sets of 20 reps. Another favourite is to try and go for time, for example set the egg timer for 2 minutes, or next time the ad break comes on the telly, drop and try to do a continuous set of Hindu Push ups until whatever rubbish you were watching restarts.

You’ll soon build non stop conditioning, a strong flexible shoulders and a healthy, mobile back.

For this and more do anywhere bodyweight drills check out No Equipment, No Excuses – Bodyweight training for the home, office or on the road.

Regards

Wild Geese

every cause but our own

Kenpo / Eskrima / BJJ / Strength & Conditioning
www.wildgeesema.com/ wildgeesema.blogspot.com

info@wildgeesema.com

+353 87 672 6090

Facebook / Twitter / RSS feed

ROG supports the Asthma Society

Yesterdays Irish Independent ran a sort piece about Irish rugby superstar Ronan O‘Gara is working alongside the Irish Asthma Society, he is an asthma sufferer.
This initially came as a slight surprise as you wouldn’t associate elite athletes with this debilitating illness, but then I got to thinking and reminiscing of a couple of people in my own past.

 

As a school boy there were two lads in my class, both of whom had asthma. One cried off every PE class or Games session, citing his asthma as his excuse, the other became a star member of the schools rowing squad assisting the crew in becoming one of the top crews in the country (ranked 12th if I remember rightly)

Rowing is an incredibly physical endeavour requiring iron lungs with physical and mental strength to match. The rower with the asthma hardly ever missed a day of school and was never seen to use his inhaler. The other guy, well he became an accountant.

 

Then I remembered another story from my past. As a young Karate-ka, I remember a younger club member who was always struggling with his breathing, he had quite severe asthma although It never stopped him attending class. Our instructor, Jack Parker, decided to introduce breathing exercises at the end of the sessions as we sat in seiza. To us this was just another of jacks’ foibles, we thought it would pass.
He would have us breathe in while he counted to 5, hold for the count of 5 then exhale for 10. Some days he would change the numbers (4,4,8 or 7,7,14). The young lad with the asthma struggled with this but persevered. One day Jack and the lads father were in conversation. Jack came over me afterwards that the boy had shocked his GP when at his last check-up because of the vast improvement in the lads lung capacity, something like a 30% increase. It turned out jack made us all do the drill for the sake of the one lad, he had realised the benefit and spent a half hour a day practicing his breathing.

The result, he conquered his asthma

 

Why am I telling you all this?

 

Well like many illnesses that are abound today, most are quite easily controlled if you apply a bit of will power. The lungs, like every other system in the body will adapt and improve if it is asked.
Asthma, obesity, osteoporosis, high blood pressure, these are, in the vast majority of cases avoidable. All one has to do is take some exercise and avoid junk food and the excesses of modern life.

If you don’t know how, ask your granny (or someone’s granny)

 

At Wild Geese we take self defence one step further, keeping oneself safe from harm includes keeping preventable and controllable illnesses at bay, we treat them the same as we would a mugger. Avoid if possible, attack relentlessly if not.

 

There are no excuses.
You are responsible for your own health and safety. Ronan O’Gara chose not to bow to his condition, why should you?

 

Regards

 

Wild Geese

every cause but our own

Kenpo / Eskrima / BJJ / Strength & Conditioning
www.wildgeesema.com/ wildgeesema.blogspot.com

info@wildgeesema.com

+353 87 672 6090

Facebook / Twitter / RSS feed

 

 

….it's an Attitude