Tag Archives: strength training

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

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?

Sweep the leg. Do you have a problem with that?

It’s on TV now, I’m sat here mucking around online while the missus is sat flicking through TV channels, guess what she found, hang on it’s the final……..

……………Go on Danny Laruso!! That’s right, The Karate Kid!

Anyway back to the point, 21 years ago I was sat on the sofa, aged 10 watching this same film. Within the month I was training. I had joined the local karate school (St Martins Jnr Karate Club, under Sensei Jack Parker) and finally started something.

This had a major effect me. Karate was one of the few things I really stuck at as a kid. As I grew up, all the other lads grew out, I was a beanpole. While I cycled everywhere, I wasn’t strong. Around the time I was 16/17, Jack turned to me and said that if I wanted to continue improving to black belt standard and to stand a chance in the tournaments.

As a result I asked my mates on the school rowing squad if I could join their gym sessions, they asked their coach and a new era started.

We had two gym sessions per week, the lads obviously had other sessions out on the water, I ran and practiced karate. Plus we’d meet once or twice a week for a session on the ergo’s (what we called the concept 2 rowers, still my machine of choice)
One session was “light day” consisting of Pyramids, the other session was “Heavy day” using 3×10. The exercises were always:
Leg Press, Bench Pull, Power Cleans and bench press. I think that was all, there were certainly no isolation’s!

It’s the warm ups i really liked though. A 20 minute circuit that would make Steve Maxwell blanch, then onto the weights.

Now, I realise it wasn’t the most scientific training we could have done, but we got results!
I put on a little weight, but got much much stronger with conditioning to match, got my black belt and fought for my country. The rowing squad were in the top 15 in the country.

When I need to train up for something these days, I always look back to those days, my first gym experience. Although I know much more now, it was the heart and soul we put into the training, it was the basic exercise selection, it was the high intensity circuits.

I look around the Gym I work in and see the girlie boys spending over an hour trying to get from a b cup to a c cup while I’m in and out in less than an hour, full body done, heavy weights moved and heart in the mouth intense cardio ( I like to finish with a 4 minute tabata after a strength workout). I could never get my head around bodybuilding.

I got into training to improve my martial arts, I continue training to improve not only my martial arts but everything else I do. If strength isn’t functional can it truly be called strength?

Fuck it, the sun’s shining, the Karate Kid won his fight and I’m in the mood to get out into the garden and do some training of my own. Bodyweight only, cos I took my Kettlebells to the gym.

Lets go

Dave

Wild Geese
http://www.wildgeesema.com/
http://www.wg-fit.com/
any cause but our own