Tag Archives: kettlebells

Can you survive the Lunges Of Death?

Wild Geese Fitness members enjoy a good bit of variety in their training, Kettlebells, bodyweight, barbells, sandbags, strength focus, endurance focus. Just plain old variety.
But in order to ensure that progress is being made we have a few benchmark tests or challenges that we throw out every now and again.
Usually these are either a max effort lift, max repetition set or a timed challenge.
It’s the time challenges that really get everyone going, they seem to create the most competition and camaraderie then the other challenges.

One such challenge was on todays menu, feel free to try it out for yourself, see how you get on.
I’ll be honest, it was set by a different crew, but we put our own spin on it. The video below is the original post from Smitty over at the Diesel Crew, he uses a 50lb Bulgarian bag and lunges the length of a football field.
Here at Wild Geese Fitness we have the metric system, no Bulgarian bags and no football pitch. So we use 90 meters (98.4 yards) which just so happens to be 6 lengths of the training floor, I put a medicine ball at the turn around points to ensure nobody cheats. In place of the Bulgarian bag we hold a Kettlebell in each hand, most opting for a suitcase carry which really does a number on your grip!

50lb = 22.7kg, so most of our guys and girls hold a pair of 12kg kettles (24kg = 53lb!), although most have since stepped up to 16’s (70lb), 20’s (88) and one or two (myself included) have even used 24kg bells (53lb).
Last time I did it with a pair of 24’s it took 5 minutes dead and left me limping for about 5 days!

So if you’re up to taking the diesel challenge, even if you’re doing it Wild Geese style, watch this video, or talk to any of our regular members, then grab a stopwatch and a weight and away you go.

[youtube=http://www.youtube.com/watch?v=PlMxZyacKYI&fs=1&hl=en_US]

Regards

Dave
www.wg-fit.com

Putting The Boot In

I WISH the military looked like this

I have been known, on many occasions to stand and take the piss out of these “military” bootcamp classes that are all the rage right now.
I find the marketing and hype far outstrips the actual quality of training, and as for any resemblance to actual military training…. Lets not even go there!
So I find it slightly embarrassing to announce that I will be running a Bootcamp of my own.

I’m not embarrassed by the training on offer, or the fact it will be an early morning group program. I’m embarrassed to call it a bootcamp, but as that is what the market wants, it’s what the market gets.

Why a Bootcamp?
One of the Wild Geese kick boxers has been asking me to give him extra conditioning training for some time now, but he could never get to any of my classes and was too busy to make a private slot. So he chatted to a few people, including other kick boxers and came up with the Bootcamp idea.
And here we are.

What to expect
Because a fighter asked for this, it is built around the fighters needs. But what does that mean for a non combat athlete?
It means, that if you are willing to work hard and push yourself, you will be trained as fighter is trained. The advantage of this is simple, you will never find a more well rounded and complete athlete, someone who is strong, powerful, explosive, enduring and agile. Someone with a body that can not only deliver devastating power, but also absorb it. A body that remains powerful even when pushed to extreme fatigue.
And because form follows function, it will look lean and powerful. It will move smoothly, cat like, ready to explode into action at a moments notice.

The 4 week program start on the 28th June, all payments must be in by the 25th (1 week from today). The camp will run on Monday, Wednesday and Friday mornings from 7am. You will be done by 8am, sometimes earlier.
The camp intensity will build to a crescendo in week 3 and then taper down in week 4 as a few of the participants have a fight booked on the 24th July.

If you wish to experience the training needed to step into a ring, or if you are looking for a serious kick up the arse with your training, then here’s what you must do:
Email me (info@wildgeesema.com), phone me (087 672 6090) or message me on facebook (www.facebook.com/wgma.dave) to register your interest.

You will then need to pay, all payments will be taken in advance, the only refund opportunity will be if you are injured, in which case you will get 100% back. If you quit or get kicked out, you get nothing.
The cost for the 4 week (12 sessions) is €147. This works out at €7 per session.
Existing, regular, Wild Geese members receive a 33% discount.
Wild Geese Fighters with a date coming up train for free.
If you are not a Wild Geese Fighter, but have an event (doesn’t have to be a fight) on the horizon and wish to add this camp to your preparation, come in and talk to me.

This is NOT a military style bootcamp.
This is a training program for highly motivated individuals.

Wild Geese is an Attitude, if you have it, you will survive, if you don’t, don’t bother showing up at all.

Regards

Dave
www.wg-fit.com
www.wildgeesema.com/bootcamp.html

Training For Kettlebell Sport

Since myself and a few of my lads are entering the 1st ever Irish Kettlebell Sports competition down in Kilkenny I thought I’d keep you posted on my training over the next 10 weeks.

At the end of week ten, we will be competing.

If all goes to plan I’ll get good numbers on the day and this program has worked, if not, it won’t.

Over the years I’ve trained for a variety of things from Karate tournaments, Black Belt tests, Marathons, Half Marathons and simple goals such as adding a stone of muscle to my frame (that was a hard 7 months!!). Every time I’ve done well at the chosen event.

Kettlebell Sport is different, I’ve never faced something as brutally daunting as stepping up and trying to Jerk a pair of bells for as many reps as possible within a 10 minute timeframe, then have to step up again and snatch a bell as many times as possible, with only one hand switch.

Keep your eyes on this blog then and I’ll take you through my journey.

The goal, by the way, is to achieve a CMS by the World Kettlebell Club rankings. It’s a high bar, but hell, if you don’t shoot high, you might as well not shoot!

Training Day 1 – 17/5/10 – Jerks

Warm Up:
10 reps on: 12’s, 16’s, 24’s, 28’s, 28’s

Workout:
Jerks (2 mins between sets)
24’s x 20 x 2
16’s x 30 x 1

1 arm Long Cycle 36kg
1 x 5 l/r

Sissy Squat (bells in rack position) 24’s x 70 x 1

Romanian Deadlift (RDL) 24’s x 70 x 1

Done – Felt good!

Training Day 2 – 18/5/10 – Snatch

Warm Up:
16kg Swings: 2h x 20, 1H x 20 l/r, HtH x 20

Work:
16kg x 15 minutes, change hands at will, fast pace.

Tuesdays are also the Combat Conditioning class, so later that day I joined in with them for 5 rounds of:
1 rep Deadlift (add weight each round)
5 Pull ups
10 Long cycle (24’s)
5 Walkouts

Slept that night!

Training Day 3 – 19/5/10 – Jerks

Warm Up:
10 reps of 16’s, 24’s,28’s
5 reps of 32’s

Workout:
28’s x 10 x 2
24’s x 20 x 1

16’s x 40 x 1

Jump Squat (24kg held on back) 4 x 15.

All done with 2 min rest periods.

The squats got tough, but everything else went really well.

If I can find the USB cable for the camera (think my 18 month old son has nicked it!!) I’ll video some of the workouts for you.

Chat Later

Dave

Upcoming Kettlebell Workshops

A quick note to announce the dates of the next Kettlebell workshop.

9th May – Level 2 Workshop, 12pm -2pm. Building on the foundation of level 1, we introduce the Clean, Push press and the Turkish Get up.
Places will be limited to ensure quality of instruction.

13th May – Level 3 Workshop, 12pm-2pm.
This workshop introduces the classical Kettlebell lifts, the Jerk and the Snatch. These are technical in nature and so this workshop is open only to those with existing kettlebell training or have participated in the Level 2 workshop.
The level 3 lifts are the backbone of Girevoy Sports and are phenomenal conditioning exercises involving the whole body.

13th June – Level 1 Workshop. 12pm-2pm.
The basics, open to anyone interested in learning more about kettlebell lifting and it’s associated training methods. Covers the Swing, Squat and Press.

Drop me an email on info@wildgeesema.com to book your place.

Regards
Dave

The Stability Bell

Everyone has their pet lifts, the drills and exercises that are the most fun to do.

For blokes it’s usually bench pressing and bicep curling, women it’s those daft inner thigh (adductors) machines and anything involving those paperweights called gymsticks.

And while this is fine, it does leave the question asked, could my pet lifts be improved by training other areas of the body? Or even more importantly in my book, can my main skill set be improved by working on specifics of that skill?

The answer is a resounding yes. If your in any doubt look up Louis Simmons and his legendary Westside gym. He’s famous for having his lifters work on their weakest lifts while almost ignoring their strongest.
His gym is known as being one of the strongest gyms in America.

Continue reading The Stability Bell

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
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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?