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Steve Cotter and the Wild Geese

It’s been a long time coming but Steve Cotter, president of the International Kettlebell and Fitness Federation (www.IKFF.net) has just landed at Dublin airport. He’s in Ireland to teach his Certified Kettlebell Trainer Level 1 course. A course that since it’s launched has picked up the reputation as being the premier Kettlebell lifting certification to attend.

This is the first time it will have been run in Ireland.

  Continue reading Steve Cotter and the Wild Geese

Just a reminder – 2nd ound of the Irish Padded Stick Fighting Competition


2nd Round of the Irish Filipino Stick Fighting Competition 19 September 2009


Im pleased to say that Pat White will allow us to hold another stick fighting competition on the 19th September 2009 out in the Road Stone Sport & Social club along with his own competition Best of the Best. We are still in the early days of getting recognised for the Fillipino Martial Arts here in Ireland so this event will make a name for the Fillipno Martial Arts and soon we will be holding are own big events like Pat White`s Best of the Best and open the competition at a European level and standard in the near future.
I have attached an application form and the terms and condition of competing in the 2nd Round of the FMA Irish Nationals.
Registration and weigh in starts at 08:30am sharp with the first fight starting at 08:45am i hope. Any instructor who is competing does not have to pay in, you will have to inform the people at the reception who will be at the main entrance to the hall.

Rgds Ray

Chamber`s Acadmey of Martial Arts
Chinese & Filipino Martial Arts
Phone: 00 353 1 87 985 7495


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?

How to Do More Pushups

By Jason Ferruggia

Since I have worked with my fair share of military and armed forces members I am often asked about how to do more pushups. It’s something that I have trained numerous guys to do and something that I can definitely help you with.

The first thing I should point out is that in my gym, pushups must be done with absolute pristine, picture perfect technique or they do not count. That means the abs are braced tightly like you are about to be punched, the back is flat, the hips are in line (no sagging or A-framing), the glutes are squeezed tight, the hands are at your side and the elbows are tucked in at 45 degrees, not flaring out at 90 degrees. Your chest and your hips lower and touch the ground at the same rate. The reverse motion must happen on the way up as well. If you can not do this, the reps do not count.

Believe it or not, most average guys do not posses the upper body or core strength to do a perfect set of just ten pushups. When done properly they are a lot harder to do than most people think. They are also one of the absolute best muscle building exercises around and should be part of every guys mass gaining workout program. Not many other upper body pushing exercises recruit as many muscle groups as the pushup does and thus do not provide as much bang for your buck. With that out of the way lets move on to the question of how to do more pushups.

What I usually recommend is that beginners do pushups as frequently as six days per week. This will work for quite some time (years even) and you will improve your reps. Eventually, however, you will burn out and need to do something different. When you reach a more advanced stage I recommend that you cut your pushups down to two or three times per week. You will alternate between heavy and light days. One day you will go heavy and add resistance to your pushups, via plates on your back, a resistance band or weighted vest, and do an average of 5-8 reps. The other day, which will come 72 hours later will be a rep max day where you will simply do as many reps with bodyweight as possible.

For the heavy day, 2-4 sets will be more than enough and on the rep day you probably won’t need more than two all out sets. If you are really advanced you could cycle three different pushup days wherein you go heavy, light and explosive on day three. For the explosive day you will want to do plyo pushups, depth pushups, clap pushups or medicine ball throws. The reps should be kept at 3-5 on this day for a total of 5-8 sets.

One mistake most people make when trying to improve their pushups is that they do the exact same type of pushups every single time. You need to add some variety to your pushups and incorporate Hindu pushups, dive bomber pushups, Spider Man pushups, medicine ball pushups, clap pushups, elevated pushups, stability ball pushups, TRX pushups, etc. Don’t get stuck doing only the most basic form of pushups or you will burn out sooner than later and be more likely to develop over use injuries.

Hopefully you now have some new ideas on how to do more pushups and will be dominating whatever test you are training for real soon.

Good Luck,
Jason Ferruggia

For more great muscle building information, please visit http://www.musclegainingsecrets.com



Renegade Strength & Conditioning, LLC
453 Watchung Ave
Watchung, NJ 07069




If Jason says it, it’s probabaly true, he’s one of the most respected strength coaches going and while he’s better known for lifting huge weights he’s also an advocate of bodyweight training.




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+353 87 672 6090

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Breathing your way to a Chilled out life.

How many times have you been told to take a deep breath and count to ten, or deep breaths to calm you down?


Plenty I’d guess.


But the good news is there’s truth in it. Breathing really does help calm you. It can help relieve stress, control pain and fear, assist concentration, pick you up or simply chill you out.

The trick is in how you breathe.


I remember reading somewhere (I should pay more attention, then I could reference these people!) that breathing is the only system in the body that is under both conscious and unconscious control.

That means we unconsciously breathe all day and all night, we don’t have to worry about forgetting to do it, the subconscious mind has it in hand. But we can also consciously control the breath, holding it, slowing it or speeding it up. We can choose to breathe deep or shallow, we can choose to blow out or hold it.

This dual control allows the breath to be a convenient link between the conscious and unconscious mind. Meaning we can more easily control other involuntary systems such as the heart beat, hormones such as adrenalin and cortisol, emotions such as stress and fear. All can be conquered with the breath.


Another good explanation is that we get a plain old oxygen high. Deeper breathing makes us use more of the lung, meaning we transfer more oxygen into the blood and more carbon dioxide and other waste products out.


How do we achieve this? Well first let’s look at abdominal breathing.


Most adults chest breathe. This is simply wrong, it’s a lazy, bad habit that we have learned. Watch a child and you’ll see they breathe deep into the stomach. At what point we unlearn this, I’ve no idea, but I do know it’s time to fix it.


Place your hands on your belly, around where the belly button is. Now take a deep breath, feel the stomach expand outwards as you do so. Feel the lungs fill from the bottom up. If only the chest expands, you are breathing shallow, stop and try again. Your stomach should inflate first followed by the chest, this reverses on the out breath, and the chest deflates followed by the stomach.

If you sit straight, or lie down and just do this, concentrating on breathing right you are now meditating, believe it or not. Simple eh? Concentrate solely on the breath and nothing else. Eventually this style of breathing will become habitual, when this happens, celebrate, you are one step closer to being a natural and efficient human being.

Now let’s really get into the breathing. There are two methods I like to use, depending on how the mood takes me. Both are considered a form of meditation but as that’s a term that puts people off, it’s just a way of chilling out, or with a slight change of pace, geeing yourself up. As already mentioned it can also be a great help in controlling your emotions.


Method One: The Hundred
This is simplicity itself. Count each out breath until you reach 100. Try to do this in a place where you’ll not be disturbed, until you get the hang of it, in which case you can practice anywhere, anytime.

Breathe deep into the abdomen and as you breathe out count 1, then 2 etc and so on. The trick is to concentrate on the numbers. Now 100 maybe a little ambitious, so try instead counting to ten. When you reach ten, start over. Over time you may feel confident enough to try 20, then 50, eventually hitting the 100 mark.

If you do get disturbed, don’t fret, simply start from one again.

I use this to really chill out. Great for when you’re struggling to sleep, I believe this is where the expression counting sheep came from.

If you’re looking to get your self pumped up, breath deep and force the breath out, keep the tongue pressed to the roof of the mouth and force the air past it, suck in forcibly through the nose each time. You’ll probably only count to ten here, otherwise you’ll be in danger of hyper ventilating. Great when setting up a heavy lift or stepping into the ring.


Method Two: 4-4-8
This is pure magic. As a kid, my karate instructor would have us do this sometimes at the end of the class to chill us out and get rid of any aggression. One of the lads, who suffered badly with asthma, stuck with this method. He apparently would spend around 30 minutes to an hour every night practicing and progressing. After about 3-4 months his doctor asked him what he had done to increase his lung capacity and performance by over 30%

If that’s not a recommendation, than I don’t know what is.

Here’s how it works. Breath in slowly to the count of four, hold the breath for the same count, exhale to the count of 8.

The count can be in your head, the ticking of a clock or metronome, your footsteps if you’re walking (ideally in the woods or beach, city centre traffic isn’t recommended), anything regular. I some times count 1 elephant, 2 elephant……., other times I use my footsteps as I’m walking. Doing it on the move adds in an extra challenge.

If 4-4-8 is a little tough, or too easy, change it up as you see fit. Adjust it to suit you. Ideally you stay with the same ratio, eg 2-2-4, 3-3-6, 5-5-10, 6-6-12, you get the idea. However if one part is a struggle, either the breath holding, or the exhale, shorten it. Just gradually work up to getting 4-4-8


So there you go, take a deep breath and hit the comments button to let us know how you get on.




Wild Geese

Doce Pares Ireland / Kenpo Karate / Self Protection / Security Training

www.wildgeesema.com / wildgeesema.blogspot.com


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Unorthodox Doctors Advice – Funny

I love this Doctor

Q: Doctor, I’ve heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart is only good for so many beats, and that’s it… Don’t waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that’s like saying you can extend the life of your car by driving it faster.. Want to live longer? Take a nap.
Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism for delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable) and a pork chop can give you 100% of your recommended daily allowance of vegetable products.
Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!
Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.
Q: What are some of the advantages of participating in a regular exercise program?
A: Can’t think of a single one, sorry. My philosophy is: No Pain…Good!
Q: Aren’t fried foods bad for you?
A: YOU’RE NOT LISTENING!!! ….. Foods are fried these days in vegetable oil. In fact, they’re permeated in it. How could getting more vegetables be bad for you?
Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy? HELLO Cocoa beans ! Another vegetable!!! It’s the best feel-good food around!
Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales to me?
Q: Is getting in-shape important for my lifestyle?
A: Hey! ‘Round’ is a shape!
Well, I hope this has cleared up any misconceptions you may have had about food and diets. And remember: ‘Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways – Chardonnay in one hand – chocolate in the other – body thoroughly used up, totally worn out and screaming ‘WOO HOO, What a Ride!!!”

Knife Defence – Whats The Point?

After browsing the forum websites the other night, wasting time while my dinner was cooking, I noticed a trend.
Many people seem to believe that knife defence is a waste of time.
They believe it to be dangerous.
They think it’s counterproductive
In fact this posts title is plagarised from one such post, although I did change it. Call it artisitic licence.
The question remains:
Is knife defence valid? Should it be taught? Do students need to know it?
The Wild Geese answer:
Here’s why:
Open any newspaper on any day, the chances are you will see a report of a knife injury. It is well reported that knife crime is on the increase and there are harsher penalties and bans being placed on people found with a blade in their possesion.
These harsher penalties are of little comfort if you already carry the scars from an assault.
It doesn’t just stop with knives, many everyday items can be used for slashing or stabbing, such as a syringe, broken glass/bottle, chisel, screwdriver etc. Several of these are very easily concealable or improvised on the spot.
Proper knife defence training will sharpen up your empty hand skills. Which is a handy bonus.
I will say this though. Improper training is dangerous. Many instructors have never faced a knife or a weapon in a live scenario, this may go back through generations of intstructors. The techniques taught have been passed down in a series of “chinese whispers” with so much of the original information being lost.
Finding a good teacher is an eye opener, you cannot learn this stuff from a book or YouTube clip.
Speaking of YouTube, most of the video’s are pretty crap, be very, very selective of the ones you watch, even more so of the ones you believe.
Wild Geese