Strength & Injury Prevention for MMA & BJJ

Right you lot, we’re looking for interest here:

We’ve been watching the JuJitsu guys train for the last while and seen them become a force to be reckoned with inn the Irish MMA scene. We’ve also seen the kinds of injuries they regularly pick up and the grumbling injuries their instructors live with on a daily basis.
There is no doubt the the “Gentle Art” of JuJitsu is hard on the body.

So we have decided to get together a crack team of experts to run a 1 day seminar on all things injury related in the hope that we can put out enough information for each attendee to take home and apply in their training.

The line up will include, but not limited to:
  • Paul Cox – Joint Mobility, Strength Training
  • Dave Hedges – Structural Integrity, Power Development, Injury prevention.
  • Anne Dempsey – Yoga stretches and sequences for opening the hip and shoulder girdles, spinal health. Recovery practices
  • Mark Sexton (possibly) – Mark has a wealth of experience as a martial artists and physiotherapist, he always brings good info.

The line up may change depending on instructor availability and of course the level of interest.
This will most likely run in August, so please get in touch by this time next week (Monday 18th) so that we can start the ball rolling.

Till then, here’s some motivation:

Wild Geese

P.S. – All classes this Saturday and Sunday are cancelled due to Strength & Conditioning Expert Steve Cotter holding a two day seminar, if you need more info, contact Dave H.

Fighters, Injury Proof your wrists

Anyone who has spent time hitting hard, be they Boxers, karate-ka or MMA athlete will at some point have hurt their wrist.
It’s a complex joint designed for mobility which leaves it prone to damage during the impact of a heavy strike.

Here, Wild Geese Conditioning Coach, Dave Hedges ( shares a few of his tips that will keep your wrists safe and protected from injury.
Watch the video, take note and then apply some of these methods to your own training and instantly elongate your career.


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Workshop cancelled – but we got a good excuse!

A quick heads up,

The Level 1 and 2 Kettlebell Lifting workshops scheduled for this weekend are cancelled.
Dave’s wife is fast approaching the end of her pregnancy, so will not be holding any workshops for the next few weeks.

Saying that, the eBooks that you would have received by attending are available from the Shop page ata reduced rate of €5.99 each. They contain the exact content taught, with the same level of detail. Each lift is broken down into maneagable chunks and illustrated with some excellent photography.
Check them out here:

Level 1 – The Basics – Swing / Squat / Snatch

Foundation level lifting ideal for Beginners and those working with beginners.

Click the image for more details.

Level 2 – The Core – Turkish Get Up / Clean / Push Press

Building on the foundation with more detail on the Swing and introducing the finest core training drill you’ll ever come across, the Turkish Get Up

Click the image for more details.

Kettlebell workshops, Levels 3 and 4 – Sun 8th

Wild Geese conditioning coach and kettlebell instructor, Dave Hedges will be running his Kettlebell workshops, levels 3 & 4 on Sunday 8th April.

These workshops are not suitable for beginners, but are ideal for those with some experience of kettlebell lifting but want to take their training to the next level. The workshops are also proving to be popular with those who have realised that their weekend instructor certification has left them ill prepared to actually teach the kettlebell lifts.

In these workshops we will cover:

Level 3 – The Classical Lifts: Snatch & Jerk
These are the most technical and the most effective exercises possible. These two lifts form the kettlebell biathlon seen in the sport of kettlebell lifting.
Outside of the sport, these can and should be incorporated into anyone’s program. The snatch develops the entire posterior chain and develops serious hip power. The jerk teaches you to transfer power from the ground to over head, it is a must for any combat athlete as well as an incredible full body conditioner for everyone else.
Here’s what the Clean & Jerk looks like:

Level 4 – Double Kettlebell Lifting: Long cycle and more
Working with a single bell is great, but for real results we have to double up. this workshop is very much a review of the previous three. Each lift that was learned along the way is revisited but this time with a pair of kettles.
Extra attention is given to the third lift found in Kettlebell sports, and possibly the ultimate training drill, the Long Cycle or Double Kettlebell Clean & Jerk

Participants of the workshops will receive a follow up manual covering all the same information found in the workshops. These will be sent out via email afterwards.
The Levels 1 and 2 manuals are currently available on our shop page at a special offer price of €5.99 (normal price €12.99)
Click here to get yours.

Book early for the workshops to guarantee your place.


Wild Geese

NEW – Kettlebell manuals available

Did you know that Wild Geese is home to one of Ireland’s top kettlebell instructors?

Did you know that other instructors travel to Wild Geese to learn how to properly use and teach kettlebells.

Dave Hedges has carved a reputation for high quality hard training and top notch instruction in both his classes and workshops that he runs out of Wild Gees HQ.
Well now he has finally gotten round to writing his Kettlebell Manuals.

The manuals are a series of eBooks that cover the same information as taught in the Level 1 to 4 workshops.
Dave has just launched the Level 1 and Level 2 manuals, with 3 and 4 to follow soon.
The manuals are direct, to the point, detailed and completely free from BS and propaganda. This is about learning to lift and to train in the safest and most efficient manner possible.

In Level 1 you will learn:

  • Anatomy of a Kettlebell
  • Basic Joint Mobility
  • Deadlift & Romanian Deadlift
  • The Swing
  • Squatting with a Kettlebell
  • The Military Press
  • And More..
In Level 2 you will learn:
  • Refining the Swing
  • Breathing techniques
  • The Clean
  • The Push Press
  • The Turkish Get Up
  • and More..
If you’ve recently attended one of Dave’s workshops you will already have received a copy free of charge, but for those of you unable to attend the workshops, they are a fantastic alternative.
Here’s what Roseanne said:
“….The detailed manual handed out at the end was worth the price of the workshop (€30) by itself….”
For a limited time the eBooks will be available for €5.99 each, after that they will go up to the full price of €12.99.
For more info visit the shop page:
Wild Geese

It give me great pleasure to give the following announcement. You may know that we are big fans of real food, we’re not the kind of gym that touts expensive supplements and crap onto people, and we know most of our guys train with us partly because of our beleif that natural, real food, movement and martial arts are the way forward.

So we have just secured a deal with a great new company called Caveman Supersnacks ( so we can supply their goods.
They just dropped of a few 50g bags of Biltong (dried beef) and Chillie Bites (Biltong with Chilli). You’ll see them as soon as you turn up for training tonight… you can have one for €2

This is the nutritional breakdown for Biltong, I’ve coped and pasted it directly from their other website, :

Nutrition information – Soft Biltong
Quantity per 100g:
Energy 1245Kj
Protein 55g
Fat, total 7g
Fat, saturated 2g
Carbohydrate, total 3g
Sodium 1700mg
Iron 8.8mg

It is a pure power food. Check out his websites for the other stock as well as a few recipies, and don’t forget to get yourself a bag on your way home from training!
Wild Geese

Wild Geese Coaches Leading from the Front

Wild Geese coaches are some of the best around.
Of course every gym says that about their coaches, it’s be insane if they didn’t, yet how much truth is in the statement, what actions are there to back it up?

At Wild Geese we expect as much from th coaches as we do the students, it’s no good us standing in front of a class insisting tha they bust their balls day in day out if from time to time we don’t throw them a little piece of inspiration.

So here’s some of the latest from the coaches locker room:

Judo – Another awesome haul for our judo coach. Under 66 kilos senior men-silver medal, Masters under 66 kilos gold medal and masters under 81 kilos silver medal. Truly Donal Tannam is a man worth listening to!

Kettlebells – Dave Hedges also hit it hard down in Kilkenny performing 62 reps with the 24kg kettlebells in the EGSA Long Cycle competition. This is only four weeks after performing 1 Mile of Walking Kettlebell Swings and raising €4700 for RehabCare.

Eskrima – Paul Cox has just booked his flights to head over to the Doce Pares World Championships, where he is to defend his title. Rumour has it that his instructor, Danny Guba, has also put him forward for a formal grading!

Next time you’re down at your gym, ask the coach what they have done this year.
If they lead from the front, good. If not, maybe rethink your training there.


Wild Geese

Be Nice

Wild Geese founders Paul Cox and Dave Hedges have both spent many years working the Door. Now they run Wild Geese and offer control and restraint training specifically for Doormen and other members of the security industry.

The following lecture covers just about everything a good Doorman needs to know. In fact, Paul Cox has  styled his whole persona on Dalton!

To find out more about the Control and Restraint course and regular training, drop us an email to or give us a call on 0876726090.

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Wild Geese Judo Coach Does it Again

Once again our intrepid Judo coach has been away representing Ireland, this time in Austria.
While I’m waiting on more details, here’s a clip of Donal scoring yet another perfect Ippon.
The man truly is a softly spoken warrior:

For more info on Donal have a look at his profile page: CLICK HERE.
Also check the home page for an up to date schedule of classes.


Wild Geese

Kettlebell Workshop this weekend

The first of this years Kettlebell Lifting Workshops takes place on Sunday 20th Feb, I’ll be running both the Level 1 and 2 workshops back to back. 

Level 1 from 11am till 1pm
This covers warming up, Squats, Presses, Swings and the concept of power breathing.

Level 2 from 1.30pm till 4pm.
This covers the Clean, Push Press and Turkish Get Up, as well as improving on technique covered in level one.

Each workshop will cost €30 (wild geese members and repeats are discounted), or €50 if you attend them both.

Attending this one day will give you the knowledge necessary to train safely at home or anywhere you have access to weights, not just kettlebells.
The information taught is principle based so you will be able to take it away and apply it to whatever training you usually do.

While the workshops are about learning good technique, we will work up a sweat as we also look at styles of training and will perform a short workout using the information just learned.

Please book as soon as possible to guarantee a place,
contact us on:


Wild Geese

….it's an Attitude