Tag Archives: Core strength

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

Steve Maxwell in Ireland 2010

Steve MaxwellIt gives me great pleasure to be able to announce that Mr Steve Maxwell, the “Maxercist” has been in touch.

He is in Europe next year and asked if I’d like to set up a seminar with him.
Of course I agreed, Steve has been a huge influence on my own training ever since I came across his work several years ago.

So, just who is Steve?
He’s a man with around 40 years in the Strength& Conditioning industry
He’s one of the 1st to gain a black belt from the Gracie juJitsu school
He was one of the first Americans to win the Brazilian juJitsu world championships
He was one of the first kettlebell coaches in the US
He’s the Go-To guy for UFC fighter, Diego Sanchez
He’s in his 50’s yet shows no signs of slowing down, he can still out perform most lads less than half his age.

He knowledge of Bodyweight training, Kettlebell Training, Joint Mobility and general fitness is unparalleled.

And he will be at Wild Geese HQ, Pearse St, Dublin for the weekend of July 3rd and 4th 2010.
This is a video teaser from one of his other seminars, but you’ll get the idea:
[youtube=http://www.youtube.com/watch?v=sApRV5aip28&hl=en_US&fs=1&]
Here’s another video showing Steve training UFC fighter Diego Sanchez:
[youtube=http://www.youtube.com/watch?v=TGINfNxGMGU&hl=en_US&fs=1&]

Please register your interest by emailing info@wildgeesma.com with Steve Maxwell in the subject line.

Regards

Dave Hedges

Brute force and Ignorance

That just about sums up today’s short sharp shock workout.

It’s been a rough week or so with my 1-year-old teething so sleep has been something of a rare commodity of late. However that all seems to be over and he’s back to normal, however getting my own routine back hasn’t been as simple, what with starting a couple of new Personal Training clients, launching this site and running Wild Geese.
The last few weeks I’ve been attempting to train in the Girevoy Sports style, extended sets of kettlebell Jerks, Snatch and Long Cycle. It’s an exhausting process that takes a huge amount of mental strength as well as physical ability.
After a week of no sleep I just wasn’t up to it, so I listened to the body (for a change) and instead did some low rep brute force lifting.
I combined two drills in a contrast fashion to give me a power boost when I return to GS training. Here’s how it looked:

Continue reading Brute force and Ignorance

Why use Kettlebells for Brute Strength and Toughness?

Here’s a guest post from the Under Ground Strength Coach, Zach Evan-Esh.
Zach has built a reputation for producing strong, athletic and enduring athletes using no bull training methods. Here he is talking about Kettlebells, and he describes a few training methods that members of the Wild Geese Kettlebell Fitness group are already familiar with.

Read and enjoy
————————————————————————————————————————————

I’m here in Louisville, and on the way out here I stopped through Ohio to meet some friends of the iron game, took a trip through Westside Barbell club & recorded 15 minutes of it for Underground members.

Spent a few hours in the Elite FTS Compound with Jim Wendler and AJ Roberts.
We unleashed hell on how to get stronger, bigger, faster, develop mental toughness, how to optimally train athletes, how to train as you get older, avoiding injuries and tons more. 

It was pure gold and I LIVE for that stuff. 

Continue reading Why use Kettlebells for Brute Strength and Toughness?

Old School Core Training

Old school seems to be back in vogue, crunches are on the way out and real core strength is on the way back in, hence the popularity of Kettlebells and Jim Smith’s excellent work www.CombatCore.com

Here’s an exercise that’s been around for generations in the martial arts world. Fighters need a strong core, both for generating and for absorbing power. To this end kata’s/form’s such as Seisan and Sanchin were devised, I demo seisan here:

[youtube=http://www.youtube.com/watch?v=FW3knrDSw_A&hl=en]

Fans of Dragon Door will recognise the first section of the form is based around “Power Breathing”, the second section is more about releasing the pent up tension. Oh and you get to practice your fighting techniques while you’re at it, how’s that for functional training?

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