Total Fitness Personal Trainer

Bulgarian Bag Conditioning Session + Running

2012-01-26T09:20:00.000-08:00

Todays training session was based on work capacity with a run to cool down at the end.

Warm up was done with a 12kg Bulgarian Bag
200 reps completed of forward bends, side bends, twists, good mornings, squats, spins, groiners, spins, presses, rows and power snatches.

Main workout was done with a 17kg Bag

Spin Test
10 spins each way / 10 push ups on the bag (chest MUST touch, arms MUST lock out)
5 rounds as fast as possible

Time 3min 16

3 min rest

Then:-
Squat * 20
Over Head Press * 20
Kipping Row * 20
Forward Lunge * 20
Squat * 20
Rest 60 sec, repeat for 3 rounds total.

Then:-
Power Snatch Ladder 1-10
Push Up Ladder 1-10

Time taken 3min 33

Then:-
Closed Spins 10 each way every minute on the minute for 5 minutes

Then:-
Over head press, 40 reps straight through.

Total including warm up 900 reps in 40 minutes

"Cool Down"
3 mile run at a fairly steady pace, approx 70% effort
26 min 15

Done. Great session today.

Bulgarian Bag Work Capacity Training Session

2012-01-21T07:49:00.001-08:00

Todays 30 minute Metabolic Conditioning / Work Capacity Workout had the goal of 700 reps using a 17kg Bulgarian Bag and body weight within 30 minutes.

Warm Up

12kg Bulgarian Bag mobility drills – 5 minutes

Main Workout

Round 1

Bag Spins 20/20

Push Ups on bag 10

Spin 15/15

Push Ups on bag 20

Straight onto

Round 2

Bag Squats 30

Kipping Row 30

Alternate reverse lunges 20

Bag high pull 20

Straight back onto Round 1 again and then repeat Round 2 again to total 400 reps in 13min 11

Round 3

Power Snatch 15

Over Head Press 15

Forward Alternate Lunge 10

Shoulder Throw 10

Power Snatch 15

Over Head Press 15

Forward Alternate Lunge 10

Shoulder Throw 10

Rest 45 seconds and repeat once more to total 600 reps.

Round 4

Power Snatch 15

Push Press 15

Kipping Row 15

Power Snatch 15

Push Press 15

Kipping Row 15

Power Snatch 10

700 reps in 28min 22

Worked to 30 minutes with:-

10 spins each way

21 push ups

Rest was kept to less than 45 seconds with a constant eye on the clock. The programming of the session is crucial as exercises such as Power snatch take longer to perform hence the inclusion of high velocity spins at the beginning while grip power and endurance is maximised.

A great 30 minutes of work and all that’s needed.

How to move over 10,000kg explosively in 30 minutes - The Bulgarian Way

2012-01-19T06:25:00.000-08:00

Today I wanted to have a severe 30 minute Metabolic Conditioning session with my 17kg Bulgarian Bag.
My goal was a minimum of 500 reps in 30 minutes.......

Warm Up - 5 Minutes
12kg Bulgarian Bag performing a series of good mornings, squats, side bends, halos, presses, rows, power snatches and spins.

Main Workout
Bulgarian Bag Spin/Push Ups
25 Spins Left, 25 Push Ups, 25 Spins Right, 25 Push Ups
Rest 60 seconds
15 Spins Left, 15 Spins Right, 20 Push Ups
Rest 60 seconds
15 Spins Left, 15 Spins Right, 20 Push Ups

(200 reps thus far)

Power Snatch 15 Reps, Squat 20 Reps, Power Snatch 15 Reps
Rest 30 seconds
Squat 25 reps, Power Snatch 25 Reps
Rest 60 seconds

Alternate Shoulder Throw 10/Push Up 10 * 5 rounds non stop
Rest 60 seconds

Power Snatch 10, Alternate Reverse Lunge 10, Shoulder Press 10, Kipping Row 10, Squat 10
Rest 45 seconds
Power Snatch 10, Alternate Reverse Lunge 10, Shoulder Press 10, Kipping Row 10, Squat 10

(500 reps done) on the clock was 25 min 28 at this stage

Bulgarian Bag Spins 10 reps each way, rest minimally * 5 sets for a final 100 reps

Total, 600 reps of Bag Spins and Push Ups.

Stretching to cool down.

A change from the running training

2011-12-13T09:54:00.000-08:00

Today I had a short 3 mile easy run in the morning followed by a decent resistance training session this afternoon.

I fancied a spot of bench pressing as I hadnt done this in roughly 3 weeks or so and the only pushing I had done in the horizontal plane was a few sets of push ups. Most of my pressing work of recent, in fact all of it has been using kettlebell strict shoulder press, bent press, windmills and turkish get ups.

The session went as follows:-

Bench
Bar * 30
40kg * 10
60kg * 10
80kg * 5
90kg * 3
100kg * 1
110kg * 1
115kg *1 (failed this weight 3 weeks ago so pleased with an apparent strength gain!)
90kg * 5
90kg * 5

Each set was followed immediately by 6 gym ring chins from dead hang.

Kettlebell Bent Press
16kg * 5 each side
20kg * 5/5
24kg * 3/3
24kg * 3/3
24kg * 3/3

Double Kettlebell Chair Press
16kg * 2 * 20
20kg * 2 * 10
20kg * 2 * 10

Bulgarian Bag Spins
12kg Bag * 100 spins constant
Rest 2 mins
12kg Bag * 100 spins constant

Job done.

Great session today and it just goes to show the value of over head pressing and its carry over to the bench press! Kettlebells strike again!

Kettlebell Conditioning

2011-11-28T08:19:00.000-08:00

Training today was a kettlebell session designed to complement my current running training.
The session focussed on high work capacity sets, core and upper body strength along with a metabolic conditioning set to finish.

Heres how it went:--

Kettlebell Clean / Kettlebell Snatch Super Set - 20kg Bell
Perform 10 reps of cleans then snatches with right hand, repeat for left.
Perform 9 reps as above without rest, then 8, 7, 6 etc until 1 of each is done.

Total work time - 12 minutes

Kettlebell Bent Press
12kg * 5/5
16kg * 5/5
20kg * 5/5
20kg * 5/5

Goblet Squat / Windmill Super Set
24kg Bell 15 squats / 6 windmills each arm
Repeat for 4 sets

Bulgarian Bag Spin / 24" Box Jump
17kg Bag - 10 spins each way / 10 box jumps - repeat for 5 sets without rest.

Great session today, very enjoyable and took just under the hour.

Example Meditation to Develop Visualisation Skills and Relaxation

2011-11-11T09:46:00.000-08:00

Further to my previous blog post about the Power of Meditation I wanted to provide an example of a meditation that I have used extensively when I was learning how to master this hugely powerful skill.

The purpose of the meditation outlined below is to practice and develop ones ability to use visualisation while at the same time promoting deep relaxation.

When first learning to meditate it is important to use visualisation within your meditation as this serves to provide a point of focus for the mind outside of the daily fluff that we have to deal with. In addition, as the process of visualisation develops and comes easier to us, it paves the way for the ultimate goal of meditation, to reach a state of no thought.

During the meditation accept that your mind WILL wander. It may happen frequently at first. Try not to become frustrated at this, simply become aware of it and then turn your mind back to the point at which the visualisation was interrupted. Be patient and stay relaxed.

Prior to starting sit in a quiet room without disturbance, turn off phones etc, draw the curtains if you have them or turn off the lights. Sit in a high backed chair, feet on the ground, uncrossed and with hands resting gently in your lap.

Close your eyes and become aware of your breathing. Breathe slowly and deeply in through the nose, out through the mouth. As you inhale become aware of the tension in your chest as it rises and falls. Be aware of the warmth of the breath as it leaves your body and note the feeling of relaxation through the chest cavity as your lungs empty. Focus purely on the detail of breathing until you become to feel more relaxed.

Once you feel relaxed and with eyes closed imagine standing up out of your chair and taking the journey to your front door. Visualise every step and detail that you can remember, all the while breathing gently and freely.

On reaching the front door take a deeper breath, exhale and open the door. As you do so notice your feet are on a forest floor. Visualise here as much detail as possible, twigs under foot, the colour of the earth, is it wet or dry etc. As you look around in your minds eye visualise a beautiful and peaceful forest. The more detail you visualise the better. What can you see, what can you hear, what can you smell? Continue to walk marvelling at the tranquillity, you create this experience, just keep walking.

After a short while imagine arriving at a gate. You may decide to visualise a gatekeeper as present. This could be anyone you wish, fictitious or real. For example, a guard, monk, best friend, relative, ancestor, warrior etc. The purpose of the gate is to signify a gateway to increased feelings of relaxation and the subconscious. If you decide to have an imaginary conversation with the gatekeeper, so be it, just flow with whatever springs to mind.

Once through the gate imagine the colours, sounds and smells intensifying around you. Continue to walk but imagine the pathway creeping upwards and upwards. As you get higher imagine feeling lighter, the higher you walk the lighter you feel.

Continue visualising your journey until you get to the top. Once at the top you may decide to sit there and take in the surroundings. Alternatively may decide (as I often did) to soar into the sky as a bird of prey, feeling light and free, able to go wherever my heart desired.

Spend sometime here. Try not to analyse what may come to you, just acknowledge and let go. If your mind wanders off the visualisation gently go back to it again.

Once you feel like sufficient time has been spent at the top of the mountain path begin your descent. Continue to visualise as much detail as possible and take your time. Pass through the gate, thank the gate keeper (your subconscious) and slowly come back to your house, through the front door and back into your seat.

Take a few moments to slowly move your extremities, become more aware of your physical body and when you are ready, open your eyes and take some water.

You may be surprised at how much time has passed. You should feel more relaxed and with an air of tranquillity within your consciousness.

Remember; accept that your mind will wander. With time and practice your mind will wander less and less and you will find it increasingly easier to visualise with greater detail.

Each time you meditate visualise a different location and path or return to the same one. Other ideas include a beach, mountains, hills, cliffs etc. Above all, enjoy. Be well.

The Power of Meditation

2011-11-09T08:33:00.000-08:00

Meditation is a skill that carries a huge amount of benefits including reduced anxiety and stress, decreased blood pressure, increased sense of well being, clarity of thought, development of intuition, visualisation, increased creativity and a more positive outlook towards life.

The ultimate goal of meditation is to be able to enter a state where by the sitter is no longer aware of conscious thought. I refer to it as the “space between thoughts” and when encountered, it is a place of indescribable beauty, tranquillity and bliss.

For many, the word meditation conjures up images of monks, sitting cross legged and Omming, Ahhhing and Chanting.

In my experience, meditation is a far cry from these stereotypical images and once mastered can lead to a tremendous sense of well being, fulfilment, contentment and inner peace.

I have engaged in meditation for over 5 years and began sitting regularly with the goal of experiencing greater inner peace while also developing my intuition to assist my work as a Reiki Practitioner and Personal Trainer.

Learning to meditate isn’t easy but patience, commitment and dedication has paid off and I now feel more connected to my surroundings, more in control of my destiny and ultimately happier and mentally stronger than I have ever been before. I have complete faith when I have a gut feeling and have acted upon these “feelings” which has in no uncertain terms assisted me greatly with the development of my personal training business.

When sitting for meditation it is essential that a room or space is chosen that is quiet and during a time when disturbance is unlikely. All phones and alarms should be turned off and any lighting should be dimmed.

It is important to sit in a comfortable position but not too comfortable. My own preference is to sit on a dining room chair with a high back. Eyes should be closed and feet should touch the floor and back should be supported. I suggest avoiding lying down as the chances of falling asleep are high and sleep is not meditation!

One of the biggest hurdles faced by those starting out in meditation is overcoming the “Monkey Mind”. Our mind is like a conveyer belt of thoughts. It is only when sitting quietly trying not to think about anything that it becomes apparent just how noisy the mind can be. This is also the exact reason why an over active mind can result in stress and anxiety. Like the body, the mind needs a rest too from time to time!

In order to limit the dancing of the monkey mind a good practice is to begin by using a simple visualisation. This can be anything from visualising the breath travelling slowly and evenly in and out of the body, visualising a single object such as a flower, repeating a mantra in your head or taking an imaginary journey.

The purpose of the visualisation is to feed the monkey mind and give it something to do. By focussing on your visualisation completely and wholly the chances of experiencing destructive mind noise are reduced. Becoming a master of visualisation paves the way for the more difficult task of completely letting go……but that’s for another blog post.

Going back to visualisation and using the example of breathing, imagine and picture the air travelling in through the nose, down through the body and lungs, passing gently into the blood and around the muscles, organs and tissues. Notice how it feels, how it smells, tastes and so forth. The more detail that is visualised the less likely the mind is to wander onto chores, people and work!

Should the mind be caught wandering (and it will, a lot) don’t stress, simply return to the visualisation where you left off and continue……….above all, be patient, stay relaxed and engage in the moment.

My next blog post will supply an example of a very effective meditation that I used when I first started developing. Thanks for reading.

Strength and Power Training Session

2011-10-29T08:00:00.000-07:00

Due to a rather foolish few extra drinks last night I went into todays workout with the remenants of a hangover. Not ideal prep but I wasnt about to let that minor detail curtail a tough session.

Warm Up
25kg Sandbag

1 rep of shouldering each side every 20 seconds for 4 minutes.
Then 1 minute of shouldering constant (14 reps)

2 sets of 20 sandbag squats (10 on 1 shoulder, 10 on the other)

Barbell Back Squats (25 minute time limit)
60kg * 10
80 * 10
90 * 8
100 * 6
110 * 5
120 * 5
120 * 5
120 * 5

Front Squats
60 * 8
70 * 5
80 * 3 * 3

Strict Barbell Shoulder Press
30kg * 15
40kg * 8

Then

Strict Barbell Shoulder Press/24" Plyo Box Jump/Kettlebell Swing -
45kg * 5
10 Box Jumps
28kg * 10 Kettlebell Swing
Perform each exercise back to back without rest then rest 90 seconds.
Repeat for 7 rounds.

Good session today, the squats felt heavier than they should have done.

Conditioning - The Hard Way

2011-10-21T11:54:00.000-07:00

Tonight I had a conditioning session with a good mate of mine.

Plan was to train for 45 minutes using extremely intense exercises and portable equipment using a rugby pitch.

The session ended up being a cracker, very very tough. Here's the breakdown:-

Round 1 - Rope/Kettlebell Drag Sprint with Arm Over Arm
15M rope with 16kg kettlebell attached to one end.
Front one side of the pitch, rope coiled and KB tied to one end, take hold of the opposite end of rope.

Sprint out with rope over shoulder and run/dragging the rope and bell full width of the pitch.
Once their arm over arm coil the rope in as fast as possible, sprint back again pulling rope/bell and arm over arm again.

Partner then goes.

Repeat for 5 rounds. We managed 5 rounds each to total time 11 mins 20 seconds.
GREAT drill for Rugby players this.

Round 2 - 20kg Plate Over Head Walking Lunge/9kg Slam Ball Slams
First player does walking lunges with 20kg plate over head for 10m out and 10m back.
Second player slams ball repeatedly.
Then swap over, no rest.

When both done, rest 90 seconds and repeat for 3 rounds total.

Round 3 - Wolverson Fitness Low Sled Push
This round employed the use of a push/pull sled as per this link http://www.wolverson-fitness.co.uk/Push-Pull-Sled_AYWE2.aspx?0

The name of the game was player one holds the handles and the back and sprints pushing the sled for 1/3 of the rugby pitch. Player 2 then sprints pushing back while player 1 walks along side.
Repeat for 5 rounds.

Great session tonight, very challenging and great fun.

Give it a go!

Kettlebell Swing Breathing Ladders

2011-10-17T07:03:00.000-07:00

The kettlebell swing is an awesome exercise for developing posterior chain strength, endurance and conditioning while also strongly stimulating the core.

Depending on the structure of the training session kettlebell swings can be used to develop explosive power (heavy weight, low reps, longer rest periods) right through development of the aerobic conditioning and muscular endurance.

It is this latter goal that was the purpose behind today's training session.

I first came across Breathing Ladders on the www.gymjones.com web site several months ago.
The purpose of breathing ladders is to facilitate a large volume of work to be completed using a weight based resistance move in the gym setting while keeping the session itself relatively low intensity.

From my own perspective I use 2 Handed Kettlebell Swings due to their effect on conditioning the hamstrings, glutes and to a lesser degree lower back while also facilitating increased endurance within the musculature of the core. Each of these muscle groups play an important role in propelling the body forward for activities such as jumping, cycling and running.

My current goals are to decrease my 10K run time (amongst other things) and thus performing a large number of 2 handed kettlebell swings serves to condition the key muscles associated with moving faster for longer while also increasing core stability for prolonged periods allowing better power transfer through the hips.

The format for a breathing ladder is to perform sets of increasing repetitions with a fixed weight.
Rest periods are taken by taking slow deep breaths to match the number of repetitions performed. For example:- 1 Swing, 1 breath, 2 swings, 2 breaths, 3 swings, 3 breaths and so on.

The aim of the game is to avoid completing longer sets and then "panic breathing". In other words avoid gulping for air and instead maintain control at all times.

The longer and deeper the breaths taken the more recovery you receive and the longer the workout can continue (time permitting.)

Common rep ranges are 1-10 repeated for several ladders, 1-20, 1-20-1, 1-30 etc and above and beyond!

My session today looked like this:-

Warm Up
Mobility work, body weight movements.

Round 1
2 Handed Kettlebell Swing (Crossfit Style) - rest 30 seconds between sets

12kg * 20
16kg * 20
20kg * 20
24kg * 15 * 5 sets

Breathing Ladder - 24kg Kettlebell, 2 Handed Swings
For the main set I performed reps in an increasing ladder from 1 to 30 reps and to total 465 swings with a 24kg kettlebell.

The set took 36 minutes to complete, the breathing aspect of this set was relatively easy, maintaining control at all times.

From sets 27 to 30 fatigue began to set in strongly in the glutes and hamstrings thus indicating a need for increased muscular endurance on the higher sets.

Round 3
2 Handed Kettlebell Swings (Crossfit Style)
20kg * 20 reps
20kg * 20 reps

Cool Down
Stretching and foam rolling.

Today was a good session and very enjoyable.

On the breathing ladder main set from sets 10 - 30 my pulse rate remained elevated (during rest periods) above 120BPM for the duration of the ladder with a peak of 165 BPM after the last set.

As you can see, I have performed well over 600 reps of swings today without undue stress, a target that would have been very difficult to achieve with a standard sets/reps approach.

Give breathing ladders a go!

Strength, Power and Sustained Strength Endurance

2011-10-03T07:44:00.000-07:00

Todays session centred around 3 distinct phases.

Phase 1:- Push/Pull Strength
Bench Press/Gymnastic Ring Pull Ups
Bar * 20 * 2
40kg * 5 reps
60 * 5
70 * 5
80 * 5
90 * 5
100 * 5
110 * 1
110 * 1
110 * 1
80 * max (12 reps achieved)

Each set listed above was followed by 5 reps of gymnastic ring pull ups - full range of motion from dead hang.

Phase 2 - Explosive Power
Bulgarian Bag Spins 17kg Bag
12 spins left / 12 spins right
Rest 30 seconds
Repeat 5 times

Phase 3 - Strength Endurance, Control, Coordination
KettlebellTurkish Get Up / Windmill Comination

This was performed as follows:-
Perform phase 1 of a Turkish Get Up to full standing position. Once standing with arm over head adjust stance and perform 3 windmills. Then complete the down phase of the TGU.
Roll over the bell on the floor and repeat for the oppostite side.

Complete as many rounds as possible in 10 minutes constant work.

I managed 6 rounds to total 6 TGU each side and 18 windmills each side.

Good session today, felt strong on the benching and phase 3. I could tell I hadnt picked up the bag in over a week.

Eastbourne Boot Camp Session

2011-09-15T12:32:00.000-07:00

Tonights Eastbourne Boot Camp session focussed on Kettlebell training and cumulative fatigue methods.

Here's how the session broke down:

Warm Up
Jogging
Mobility Drills/Dynamic Stretches
Push Ups
Lunges
Burpees
More jogging, more push ups, more lunges and more burpees.

Round 1 - Cumulative Fatigue
2 Handed Kettlebell Swings * 45 seconds
5 Deep Jump Squats
15 seconds groinal stretch each leg (Push up position, one foot right forwards on outside of one hand, other leg back, look forwards and push chest through to stretch groin/glutes/hammies/adductors)

Repeat 8 times only stopping for the active recovery stretching

60 seconds full rest

Round 2 - Kettlebell Complex
KB Right Hand
5 step through lunges on left leg, 5 high pulls right arm, 5 snatches right arm, 5 rows right arm
KB Left hand
5 step through lunges on right leg, 5 high pulls left arm, 5 snatches left arm, 5 rows left arm
Repeat constant for 5 minutes

Rest 60 seconds

Round 3 - Kettlebell / Plyo / Run
60 seconds kettlebell clean and push press right arm
60 seconds kettlebell clean and push press left arm
20 alternate jump lunges
Then:-
Easy Option:- Rest
Hardcore Option - Run fast for 250metres
Repeat 3 times

Round 4 - Tabata
2 Handed kettlebell squat to press
20 seconds on, 10 seconds off for 8 rounds
After the 8th round rest with the bell over head for 30 seconds aiming for full extension through shoulders
Sprint 50M

Cool Down
Upper Body Focussed Stretching

Great session tonight for all concerned and good turn out.

Well done to all who came, stuck at it, sucked it up and gave their all - as ever, your achievements make me proud.

Kettlebell Jerks and Bulgarian Bag Conditioning

2011-09-14T07:14:00.000-07:00

Training today had the main goal of density sets for kettlebell jerks followed by some metabolic conditioning with the Bulgarian Bag.

The session went down as follows:-

Double Kettlebell Jerks
16kg * 2 * 10 reps
16kg * 2 * 10
16kg * 2 * 10
16kg * 2 * 10
16kg * 2 * 10
20kg * 2 * 10
20kg * 2 * 10
20kg * 2 * 10

Then Density Set:-
24kg * 2 * 6 reps every minute on the minute for 10 mins - total 60 reps.
This worked out as 30 seconds rest each set.

Bulgarian Bag (17kg) Spins
15 reps each way, rest 30 seconds
Repeat 5 times.

Rest 2 mins
Then:-

Bag Power Snatch (17kg) * 45 seconds/15 rest
Bag Squat 45/15
Bag High Pull 45/15
Rest 60 sec, repeat 3 times

Rest 2 mins then

Bag Power Snatch (17kg) 45/15
Bag Kipping Row 30 sec
Rest 60 seconds, repeat 3 times.

Tough session today.

The density set with a pair of 24kg bells was smart, next week will hit 7 reps each time.

Very enjoyable.

Super Training for FAST Results!

2011-09-09T10:17:00.000-07:00

I trained a female client today who has an incredible work ethic when it comes to training and is someone whom I draw inspiration from every time I train her.

She has had some incredible results losing over 2 stone and getting into some seriously good shape.

This was her training program today for anyone who wants to see what good old fashioned work can achieve:-

Round 1
5 * 7kg Slam ball slams
8 push ups
15 kettlebell swings with a 14kg bell
Repeat for 11 rounds non stop.

Time done:- 12 min 36

Round 2
Double 10kg Kettlebells used for all below:-
15 swings
15 snatches
15 squats
15 clean and press
15 rows

Time done:- 4 min 26

Rest 3 minutes

Repeat once more using a pair of 8's

Time done:- 3min 40

Round 3
7kg Deep Squat to High Throw wall ball - 60 seconds work
60 seconds rest
Repeat 3 times - Penalty of 30 seconds wall squat if ball doesnt hit instructed height.
No penalties received.

Round 4
8kg Bulgarian Bag Spins
10 spins each way
20 Kipping rows
Repeat 3 times non stop.

Stretching to cool down.

Needless to say she was completely spent by the end.

Great work!

Kettlebell Strength/Power

2011-09-06T08:44:00.000-07:00

Todays Workout - all using pro grade bells.

Single Arm Kettlebell Jerk
16kg * 10/10 each arm
20kg * 10/10
24kg * 10/10
28kg * 10/10
32kg * 12/12
32kg * 12/12
32kg * 12/12

Double KB Snatch
16kg * 2 * 10
16kg * 2 * 10
20kg * 5 * 5 sets

Alternate Arm/Double KB Snatch
16kg * 10
16kg * 10 - Just mucking about with these

Double KB Jerks - Technique Work
20kg * 2 * 20 reps
20kg * 2 * 15 reps

Single Arm KB Snatch
24kg * 10/10 - 30 sec rest
Repeat for 5 sets to total 100 reps

Not a bad session today, woke up feeling like I was coming down with something so didnt fancy anything too demanding cardiovascularly.

This session fitted the bill perfectly.

Building up now to getting more work done on the "Beast" AKA my 40kg Pro Grade Kettlebell

Parasitic, Liver and Gall Bladder Flush

2011-09-03T06:16:00.000-07:00

A few weeks ago I had an appointment with my physio for lower back tension.
During the treatment he asked me if I had been feeling tired to which I replied I had. While examining my body he pressed an area where my gall bladder was located and I winced with pain.

"Seems like you may have a bit of inflammation there" he said.
He asked me about my diet which is largely paleo based with fairly high healthy fat, protein and relatively low carb content. I said that I had been eating a few more eggs than I usually would along with a bit more steak. In addition the one vice I do have is for a nice cup of coffee or two!

He suggested I read into performing a gall bladder flush combined with parasitic and liver detox. He said he knew lots of people that did this once or twice per year and felt much better for doing so.

On his suggestion I bought a supplement called Paragone from here:- http://www.nutricentre.com/p-28966-paragone-90-caps30ml.aspx

This supplement is designed to improve gut health and try to eliminate parasites.

I ran the supplement at full strength for two weeks ensuring I drank 3 litres of water daily and stayed off all red meat, eggs and fatty foods. Paragone comes in two parts, a capsule and tincture to be taken at the same time away from food. The tincture is an acquired taste and over the two weeks I can safely say I visited the bathroom with greater frequency.

Once two weeks had been completed I spent 2 days following a liver detox using apples and organic apple juice. More information can be found here:- http://www.sensiblehealth.com/Journey-03.xhtml

On the first day from 8am - 8pm I ate nothing but apples (5 in total) and drank 1 litre of apple juice over the 12 hour period along with water. I also took a product from Reflex Nutrition called Anti Oxidant Collection which contains Alpha Lipoic Acid, a powerful detoxifier.

On the second day from 8am - 2pm I drank nothing but 1 litre of organic apple juice, water and ate apples (5 in total).

At 2pm I drank only water there after.
At 8pm I took 2 tsp of Epsom Salts in water followed an hour later by 120ml of cold pressed olive oil with 60ml of freshly squeezed lemon juice (these should be mixed together and drank quickly as its not pleasant.)

Once done I IMMEDIATELY went to be and lay/slept on my right side.

The apple contains high levels of malic acid which is said to help break down stagnant bile in the liver. Please note that people with cancer, candida yeast infection, diabetes, hypoglycemia or stomach ulcer should not use this apple juice fasting procedure because of the high sugar content in the apple juice.

The Epsom salts apparently serve to help dilate the bile duct to help any stones pass.

The olive oil reportedly serves to induce a strong gall bladder contraction which is said to help to expel any small stones.

On waking I drank 1 litre of warm water with half a lemon squeezed in and ate only fruit and vegetables for the rest of the day. Any stones present are supposed to pass during subsequent visits to the bathroom over the next few days.

There is some speculation as to whether this procedure actually does what it reports to, however, having done this myself I can say that I have noticed a significant increase in energy levels and sense of well being.Cravings for caffeine have significantly reduced to me not just "fancying" a coffee and the same is also true of fatty food. Seemingly I am also 1 kg lighter (most likely due to less "debris" in my intestines.)

Placebo effect? Certainly possible, either way, how I am feeling now is good, energised and healthy. So for me, that's a positive outcome.

Did I enjoy the process? Heck no. Eating nothing but apples, juice and water was very boring and was far from ideal in terms of blood sugar levels. The Epsom salts and drinking olive oil with lemon juice is pretty nasty too and did not make for a good nights sleep.

If you follow a Paleo based diet be aware of fat content and protein rich foods, it is easy to become a little lazy and rely on the same kinds of foods day in day out.

As with any "procedure" like this, do your own research and make informed decisions. Note the words above about apple juice and diabetics etc. This blog post is for information purposes only and is not produced for medical guidance or diagnosis/treatment of conditions. Consult with your GP if you have doubts.

A Tale of Over Head Squat, Bulgarian Bag, Box Jumping and Burps

2011-09-02T10:53:00.000-07:00

Training today:- Strength/Explosive Power

Over Head Squat
Bar * 10 * 2 sets
30kg * 10 * 2
40kg * 5 * 2
45kg * 5 * 2
50kg * 3 * 3

Each set was followed by:-
17kg Bulgarian Bag Spins performed with as much power as possible
24" Box Jumps 10 reps then dropping 1 rep per set of OH squats (10 - 1 reps)
10 Burpees with Jump and Clap

3 Minutes rest after the Burpees from weights 40kg - 50kg on the squats.

This was a tough session today.

Over head squat was limited by a combination of lack of snatch strength/technique and lat fatigue from the bag spins.

Took 45 minutes to complete and was a cracking session!

Kettlebells, Barbells and a Box

2011-08-30T07:54:00.000-07:00

Trained today, nothing too serious as still recovering from the triathlon. I decided on a bit of a Met Con session with emphasis on Girevoy Sport.

Double Kettlebell Jerks (16kg * 2)
30 reps @ 10RPM/Rest 3 min
30 reps @ 10RPM/Rest 3 min
30 reps @ 10RPM/Rest 3 min

Speed Jerks (16kg * 2)
25 reps in 60 seconds/Rest 60
25 reps in 60 seconds

Barbell Deadlift/Box Jump
Weight was selected 80kg which is 5kg over body weight

10 Barbell Deadlifts/10 * 24" Box Jumps in 60 seconds
Rest 60 seconds
Repeat 5 times

Barbell Snatch
40kg * 5 / rest 90 seconds
Repeat 5 times

Barbell Military Press / Box Jump
40kg * 8 / 10 * 24" Box Jumps
Rest 60
Repeat 3 times

Nice session today, nothing too hard but challenging enough to make it feel like Ive had a great workout.

Bexhill Sprint Distance Triathlon

2011-08-29T05:58:00.000-07:00

Yesterday I took part in the Bexhill Triathlon - my first attempt at a full Triathlon (the last one I entered ended up being a Duathon due to rough seas) and something of an experiment...........

I am a firm believer in the effectiveness of Kettlebell and Bulgarian Bag training as ways of developing high levels of total body fitness which translates well to other sporting activities.

With this in mind I chose to opt for a Kettlebell and Bulgarian Bag only approach to the Triathlon, the only Tri specific training being 1 interval based running session per week for the 3 weeks leading into the event. That's right, no cycling and no swimming was done at all!

Historically I have been both a competitive swimmer (when I was a child/teenager) and competitive cyclist (from 1999 until 2003) but since then have hardly done anything of either.

The distances for the event were as follows:-

Swim 500m in the Sea
Bike 25km
Run 5km

The Big Day
The day started over cast and breezy, 250 competitors were ready to go and I was in the 3rd Wave. The sea conditions were choppy with a strong current running from right to left across the beach. The marker was a simple case of swim out and back.

After watching wave 1 go in and subsequently get washed along the beach meaning they had to swim back against the current to get around the marker I planned to start a little further up the beach and swim out and use the current to carry me over.

As I looked around at all the other competitors I was the only one in my group wearing a "shorty wetsuit". Mistake on my behalf? I would soon find out.

When the klaxon sounded we rushed into the sea, gasped at the cold and got stuck in.
Once I got into the water I became more aware that actually the sea was fairly rough and getting half way to the marker seemed to take an eternity.

Its a funny thing racing in the sea, you are acutely aware of breathing while trying to avoid a mouthful of salty water and trying to maintain a good stroke. It was essential to "sight" frequently to check the location of the buoy all at the same times as trying to avoid being kicked in the face by those around.

After a good 5 minutes of swimming hard I became more aware of feelings of the need to survive and not just race. I admit, there was a moments fear and thought of "I don't think I can do this" before letting the thought go, telling myself to just keep going and soldiering on.

On reaching the marker the beach looked a long way back and we were now swimming diagonally against the current trying to get back to shore.

Half way back I could feel my hands and arms getting numb and had to really focus on the "scoop" of my front crawl stroke to ensure I was swimming as effectively as possible.

Eventually I made it to shore and saw I was in the lead group with many still behind.

The Transition to Bike
I was so glad to get out of the sea and trying to get the taste of salt water out of my mouth I ran back to my bike ready for the bike leg. The bike I was riding was an old mountain bike with road tyres, not ideal but would do the job. Once my trainers were on, helmet done up, number displayed on my back I ran with my bike and jumped on.

To get rid of the taste of salt in my mouth I took an energy gel, an act that was later cause me issue.

It seemed to take an eternity for my legs to get going, they were just so cold and hamstrings and glutes felt tight. The bike leg had a series of drags and flats heading out into a slight head wind and coming back with the wind slightly behind, not that I noticed!

One of the issues I found after the swim was my legs just felt totally pumped. I wanted them to "spin" they wanted to drive.........I lost several places quickly and it became apparent that the gearing on my bike (relatively small front chain ring compared to a road bike) combined with lack of tri bars meant I would be struggling all the way round - and struggle I did.

My mind kept telling me to just soft pedal for a short while, yet my heart kept telling me to dig deeper. 9 times out of 10 my heart won but sometimes it felt good, oh so good to just stop the pain and free wheel for a few metres.

During the bike ride I drank 750ml of energy drink which was my second big mistake. The energy gel at transition had brought more fluid into my stomach and I felt more thirsty. Thus I drank.......

The Transition Bike to Run and Finish!
By the time I finished the bike I couldn't wait to get to the end. I racked my bike and left transition starting to run. Legs felt like lead and after 500m or so I felt incredibly uncomfortable. My stomach felt bloated and full to the point that I couldn't breathe deeply. I thought to myself that I had drank far too much and was now paying the price. The run out to the first marker was 1250m and into a slight breeze. Running back was into the sun with no breeze - oh how the sweat rolled.

The run was by far the least enjoyable section but purely down to my own doings........had my stomach been less full and able to empty correctly it would have been a much smoother ride.

Was I pleased with the result?

Yes I was, as I had proved that kettlebell and bulgarian bag training can carry you a long way for a multi sport endurance based event if your aim is to complete such an event over relatively short distances.

For those looking to put in faster times there is no substitute for sports specific training.
I now have my sights set on next year. Kettlebells and bags will again feature as a key part of my preparation but I will also ensure I do more in the way of Swim, Bike, Run training, practice transitions from one event to the next and look at getting a better bike!

Lessons learned, forward I move............

Sustained High Tension Kettlebell Workout

2011-08-23T06:28:00.000-07:00

Today I felt a little tired from the Bulgarian Bag workout yesterday so decided on a quick 30 minute session today. Main aim of the session was to develop my ability to maintain core tension while working through various planes of motion.

Round 1 - Semi Warm Up
5 minutes mobility bag drills

Then:

Bulgarian Bag Spins 10 reps each way / rest 30 seconds, repeat 5 times using 17kg bag

Round 2 - Kettlebell Turkish Get Up - Constant Work
10 Minute set:
20kg * 5 each arm straight on to
24kg * 3 each arm, straight on to
28kg * 2 each arm, straight on to
28kg * 1 each arm twice
Done

Round 3
Kettlebell Deep Static Held Lunge with Opposite Arm Shoulder Press while holding lunge / superset with Kettlebell Windmills
20kg Bell * 8 each side (press)
24kg * 5 each side Windmill
Repeat constant for 3 sets.

All done in 30 minutes.

Great session, very tough, had me sweating buckets by the end.

Highly recommended!

Metabolic Conditioning

2011-08-22T06:48:00.000-07:00

Todays workout was a quick Met Con session using highly dynamic exercises:

Round 1
Bulgarian Bag Spins 17kg * 100 reps
2 min 45 seconds - bag not allowed to be put down on the floor throughout.

Round 2
25 x 18" Box Jumps/rest 60 seconds
25 x 18" Box Jumps/rest 45 seconds
25 x 18" Box Jumps /rest 30 seconds
25 x 18" Box Jumps

Round 2
Bulgarian Bag Power Snatch 17kg * 100 reps
4 min 45 seconds - bag not allowed to be put down on the floor throughout

Round 4
24" Box Jumps * 10 /rest 60 seconds
Repeat 5 times to total 50 reps

Round 5
Bulgarian Bag Shoulder Throws 17kg * 100 reps
3 min 43 seconds - bag not allowed to be put down on the floor throughout.

Round 6
Bulgarian Bag Get Up/Sit Up - 12kg
25 reps * 2 sets, 60 seconds rest between each

Round 7
Bulgarian Bag Spins 12kg * 50 reps * 2 sets - 30 seconds rest between.

Nice session today.

Bag spins felt sluggish mainly due to sore lats from Saturdays training session.

By far the toughest round was 100 Bulgarian Bag power snatches - total killer!

Muscular strength endurance, strength and conditioning session

2011-08-20T10:18:00.000-07:00

Today I really didn't feel up for training after a long week of working however there was training to be done so a little espresso and I was ready to rock!

Double Kettlebell Jerks - 20kg * 2 bells
10 reps on
30 seconds rest
Repeat 5 times
Rest 2 minutes
Repeat to make 4 density sets in total and 200 reps.

Good work here, wasn't up for long continuous sets today and this fitted the bill perfectly. This was the most volume I have done with a pair of 20kg bells thus far.

Barbell Deadlift
60kg * 10
90kg * 10
110kg * 5
130kg * 5
150kg * 5
160kg * 3
170kg * 2

I haven't deadlifted in nigh on 2 months now so imagine my surprise when everything felt pretty damn easy! Just goes to show the effect of regular heavy kettlebell training and its ability to retain ones strength. As a comparison, before I got injured some 14 weeks ago my deadlift was in the region of 200kg on a very good day at 75kg body weight.

The 170kg was pretty easy with plenty of room to spare. 190 would have been on the cards for sure today.

Wide Grip Chins Chin above bar every rep
8 reps * 5 sets

Bulgarian Bag Spins - 12kg Bag
20 spins each way / rest 30 seconds
repeat for 5 sets to total 200 spins.

Great session and very very enjoyable. This is going to be a keeper session now as it worked very well together.

Thought I had turned my back on deadlifting, seems without the pressure of looming competitions I can enjoy the lifting rather than constantly chasing the numbers.

Feeling GOOD!

1000 Rep Bulgarian Bag Workout

2011-08-15T07:46:00.000-07:00

Today I attempted a 1000 rep workout using a 17kg Bulgarian Bag. The name of the game was to maximise calorific expenditure while increasing muscular endurance, power and cardiovascular fitness.

The session went as follows:-
Round 1 - 10 reps each of 10 exercises - warm up
Round 2 - 40 reps each of 10 exercises
Round 3 - 30 reps each of 10 exercises
Round 4 - 20 reps each of 10 exercises

The Exercises
Bulgarian Bag Spins (reps split evenly between spins to left and right)
Romanian Deadlift (Bag on shoulders)
Power Snatch
Twists (Bag on Shoulders)
Squat (Bag on Shoulders)
Military Press
High Pull (Using straps)
Push Ups on the bag
Shoulder Throws
Kipping Rows

Round 1
This acted as the warm up, 100 reps total and by the end had pulse rate up to 85% of maximum. Fairly easy start.

Rest 2 minutes

Round 2
40 reps of each exercise was incredibly tough. The first 2 exercises no bother, I found myself dreading the power snatches as the rounds went on and after that it was a case of hanging on. My body wanted to stop, but carry on I did and it took a while to do the 400 reps - 17 minutes 12 seconds.

Rest 4 minutes

Round 3
By now the intensity of round 2 made me dread this next round. It was painful, challenging and everything felt like it was filled with lactic acid. Struggled on and completed in 12 minutes 42. Not a great time but thankful to get there!

Round 4
By now I just wanted it to be over! Core felt very fatigued as did arms and posterior chain. Rattled through this final round in 8 minutes 05 and spent the next 20 minutes lying around on the gym floor and generally waiting for some level of homeostasis to return!

Cool Down
Stretching.

This was a very tough workout indeed and a extremely challenging mental test. My heart rate monitor estimated a calorie burn of 600 within the 49 minutes or so it took to complete all the work/rest. An hour later and pulse rate is still elevated and metabolic rate is ticking over at a higher level.

One of the great applications of this type of workout is in increasing the bodies ability to tolerate and process lactic acid as due to the number of reps and exercises the lactate soon builds up and in large amounts. From then on in with each different exercise the muscles never fully manage to recover and fatigue is substantial.

This type of workout would be GREAT for anyone on a CKD as this type of workout should deplete glycogen stores FAST and bring about accelerate ketogenisis.

It will be a while before I do this workout again!

Bulgarian Bag - Group PT Session

2011-08-09T12:04:00.000-07:00

Tonight I ran a group Bulgarian Bag session and this is how it went.

Warm Up
Bag mopbility drills and body weight work.

Round 1
Power Snatch
Back Squat
High Pull
Kipping Row
50 seconds of each / 10 seconds rest then rest 60 seconds and repeat once more

Round 2
Spins 50/10sec
Push Ups 50/10sec
Squat to Over Head Press 50/10sec
Jump Squats 20 sec
Rest 60, repeat once more

Round 3
Spin 30/10sec
Front Raise 50/10
Walking Lunges to Press 50/10
Rest 60, repeat once more

Round 4
Get Up, Sit Up - TABATA 20 seconds on, 10 off * 8

Round 5
Snatch, Catch, Squat * 60 seconds
Sprint 20M * 2
Snatch, Catch, Squat * 60 seconds
Rest 90, Repeat once more

COLLAPSE!

Great session by everyone tonight. There will be some tired bodies tomorrow!

Bulgarian Bag - Training Session

2011-08-09T11:55:00.000-07:00

Today I had 45 minutes spare to have a session with the ever formidable - Bulgarian Bag.

Prior to starting I was feeling a little tired so intended to just use a 12kg bag and get some blood flowing and to keep the session more cardiovascular - best made plans and all that.

Warm Up
Bag mobility drills, body weight exercises - 5 minutes total.

Round 1 - 12kg Bag
Bag Spins * 40
18" Box Jumps * 20
Rest 30 sec
Repeat 5 times

Round 2 - 17kg Bag
Bag Spins * 10 reps each way
Bag Power Snatch * 10 reps
Rest 45 seconds
Repeat 3 times

Round 3 - 17kg Bag
Bag Straps High Pull 45 seconds
Bag Squats 45 seconds
Bag Kipping Row 45 seconds
Straight through, no rest.
Then rest 60 seconds, repeat 3 times total.

Round 4 - 17kg Bag
Side Lateral Arm Throws 10 reps each side
Rest 30 seconds
Repeat 3 times

Great little session today. Round 1 was great fun, really got the pulse up and no grip issues. The 12kg bag feels pretty light for spins now, could have done more reps if time available wasnt a factor.

Very nice session

Seriously Tough Session

2011-08-03T07:02:00.000-07:00

Today I woke up feeling a bit tired and didnt expect much from todays workout. However, I got my mind in the zone and ended up having a cracker of a session.

Warm Up
Bulgarian Bag mobility - 12kg Bag

Double KB Jerks
16kg(2)*10 reps
16kg(2)*10
16kg (2)*10 warm up sets done.

20kg(2) * 20 / rest 90 seconds
20kg(2) * 20 / rest 90 seconds
20kg(2) * 20 / rest 90 seconds
20kg(2) * 20 / rest 120 seconds
20kg(2) * 20 / rest 120 seconds

Suspension Trainer Ring Pull Ups from Dead Hang
8
8
8
8

Kettlebell Bear Complex (20kg*2) / 18" Box Jump Super Set
Double kettlebell clean, squat, press, back squat, press, bent row * 2, deadlift * 2 - back to back exercises to flow into one complex.

Then straight onto 10 box jumps.
This was performed every 90 seconds, the faster I went, the more rest received.

Repeat for 5 rounds

Kettlebell Snatch
20kg * 20R/20L
20kg * 20R/20L

15 mins stretching.

Good session today.
Jerks felt suprisingly good but on the final set the last 2 reps were push presses - just no juice left in the delts.

Ring pull ups - first time of doing these are a keeper. Very tough and works biceps very hard. Those looking for better guns, look NO FURTHER than this exercise!

Kettlebell bear complex was fun and tough work with the box jumps. Held back on the jumps as last time they aggravated my knee - seemed ok today so will build up to 24" block from here on it.

Excluding the warm up and cool down the session took 60 mins to complete. A great days work.

More Bulgarian Bag Action

2011-08-01T07:37:00.000-07:00

Training today as follows:-

Warm Up
Bulgarian Bag (12kg) forward/side bends, good mornings, shoulder press, row, squat, halo, power snatch, spins

Bulgarian Bag Spin Test- 17kg Bag
10 spins right, 10 spins left, 10 push ups - repeat 5 times as fast as possible.

TIME:- 3min 08 seconds - Dissapointing

Bulgarian Bag Spins 17kg Bag
15 each way, 45 sec rest
15 each way, 45 sec rest
15 each way, 45 sec rest
12 each way, 45 sec rest - grip becoming an issue so reduced volume
12 each way, 45 sec rest

Bulgarian Bag Power Snatch (12kg) / KB Squat to Press (8kg * 2)
10 reps power snatch, 10 thrusters - repeat 3 times fast
Rest 2 mins
Repeat once more
Pulse at the end, 170bpm!

Handstand Push Ups
4 reps, 4 reps, 3 reps
This was my second attempt at these the biggest issue being getting into a handstand against the wall - got some work to do here as had 20+ attempts at getting into position!

Bulgarian Bag Press/High Pull/Squat
45 seconds/15 seconds rest for each exercise.
Rest 60 seconds
Repeat 3 times total.

Great session today. The spin test was below par, wanted sub 3 mins but just wasnt there today mainly due to grip issues.

Bulgarian Bag Training

2011-07-29T08:11:00.000-07:00

First of today's mini sessions starts with the incredible Bulgarian Bag.

Today I chose to use a 12kg bag as grip is a little fatigued due to carrying lots of heavy kettlebells in the last few days for boot camp.

Warm Up
Forward Bends, Side Bends, Good Mornings, Presses, Halos, Squats, Groinals, Hip Flexor Stretches, Rows all done with the bag - 10 minutes total.

Power Snatch / Lateral Arm Throw Sequence
Perform:-
10 Power snatches, 5 side lateral arm throws to each side, repeat twice non stop
Rest 90 seconds, repeat 3 times total.

Round time 1 min 50 each time.

Bulgarian Bag Spin
10 Spins each way repeated twice non stop (40 spins total)
Rest 45 seconds
Repeat twice more

10 spins each way, repeated 3 times non stop (60 spins total)
Rest 60 seconds

10 Spins each way, repeated 4 times non stop (80 spins total) - needed to reset grip with bag on shoulders.
Rest 90 seconds

10 Spins each way, repeat 3 times non stop, (60 spins), drop bag, shake out hands, 10 each way again, drop bag, shake out hands, 10 each way again for a total of 100 spins and hands that no longer grip!

This was a tough session and it needed to be - the weight is not a problem, grip endurance is.

The last set of spins required a great deal of will power to keep going as my hands were just so fatigued and painful.

Great little session........40 minutes total.

More to come later.

Todays Training

2011-07-26T09:38:00.000-07:00

I had a 3 day break after my visit last friday to Optimal Life Fitness and came back to training today as follows:-

Warm Up
15 Minutes of Mobility Work

Then
Double Kettlebell Jerks
8, 12, 16, 20, 16, 12, 8kg bells - 10 reps each, no rest.

Work Sets
Double Kettlebell Jerks
24kg Bells * 10 reps/2 mins rest * 3 sets
16kg Bells * 2 mins (13RPM/26R) / 2 Min rest * 3 sets

Turkish Get Up 10 Minute Set
16, 20, 24, 28, 32, 28, 24, 20, 16kg Bells, 1 rep each arm constant work - 9min 57 seconds to complete.

Figure of 8 with Catch
16kg Bell * 2 mins (50 reps) / rest 1 minute / repeat 3 times

Renegade Rows
16kg Bells 5 reps each side / 30 seconds rest * 5 sets

Bulgarian Bag Spin (loosener)
12kg Bag * 50 reps (25 each way) * 2 sets

Done.

Delts felt tired today and was a little unstable over head on the lockout with the pairs of 24's.
Thought I had recovered from Friday but obviously not. I suspect the plyo clap push ups are to blame for the extended muscle trauma.

The Turkisg Get Ups were good fun for 10 minutes, the down sets after the 32kg bell was hard work and shoulder stability was becoming increasingly hard to maintain.

The figure of 8 with catch are a good fun conditioning move, works the core well and gets the pulse up pretty high. Mine was 160BPM by the end of 2 mins with a 16kg bell.

Optimal Life Fitness Warrior Session

2011-07-26T09:31:00.000-07:00

As per my last post, here is some video footage of what went on at the superb Optimal Life Fitness Facility last friday!

Mash Up and Optimal Life Fitness Facility

2011-07-22T10:05:00.000-07:00

Today I made a 120 mile round trip to train at the incredible Optimal Life Fitness centre in Hither Green with Top PT Stuart Amory and big dog JonnyXF (didnt get your surname!)

We had each designed a 5 and 10 minute round each designed to test every aspect of our physical fitness and mental toughness.

It went down like this:-

Warm Up
Bulgarian Bag Mobility Work

Round 1 - Matt's 5 Minute
Bulgarian Bag Spin Test
10 spins each way, 10 push ups * 5 as past as possible. Chest to tough the bag.

Matt 17kg Bag 3min 05 seconds, which was a 8 second PB, a sub 3 minute time looms closer!
Stuart 17kg Bag 3 min 47 seconds, damn good for a first go with the 17!
Jonny 12kg Bag 3 min 53 and another great first time at spinning the bag!

Round 2 - Jonny's 5 Minute
Oly Bar loaded to 30kg Total
Stiff Leg Deadlift
Bent Row
Upright Row
Military Press
Over Head Squat
Back Squat
Over Head Squat
Military Press
Upright Row
Bent Row
Stiff Leg Deadlift - 4 reps of each, as many times through as possible.

This was bloomin brutal, mainly due to the combination of Military Press and Overhead Squat. Jonny, you're MEAN!

Round 3 - Stu - 10 minute (and then some!)
HIRTS Trainer Sprints, Kettlebell Snatch, Bulgarian Bag Spin
2 Sprints against resistance to touch marker
2 Snatches each arm
2 spins each way
4 of each, 6 of each, 8 of each, 10 of each. Stu completed the first section then rested while Jonny and I went, then Stu started on the 4 of each while we rested and so forth.

This was sheer BRUTALITY in exercise form. Caning calves, burning lungs, mashed core and a body that just didnt want to spin the bag while still gasping for air. BRILLIANT!

Round 4 - Matt 10 Minute
2 Kettlebell TGU each arm
3 Windmills each arm
25 kettlebell swings, repeat non stop for 10 minutes.

This worked out as 3 times through plus a bit extra. Very different than the cardio blast from Stu's round. This was difficult in so much as the constant body tension and control was very waring combined with the brief conditioning set of swings. I will be doing more of this in my own training. I used a 20 but think a 24 is in order next time.

Round 5 - Jonny 10 Minute
10 Barbell Hang Clean and Press
8 explosive push ups with clap
Go every 2mins 30 without fail for 4 sets.

A great power based round, the rest was much needed after the combination of shoulder pressing and explosive push ups!

We ran out of time there - thankfully!

An incredible session with a couple of great guys. We will be having more of this in the very near future!

Now time for a lovely little ice bath!

Muscular Endurance and Power

2011-07-19T09:27:00.000-07:00

I came into training today after having a good two days recovery and good job too as today's session ended up being one of the hardest I have done.

Warm Up
Bulgarian Bag Mobility

Double KB Jerks
16kg * 10
20kg * 10
24kg * 12 (90 seconds)
20kg * 25 (3 mins)
16kg * 40 (3min 30)

Turkish Get Up
28kg * 2 each arm constant followed straight away by

Windmill
28kg * 3 each side

Turkish Get Up
24kg * 1 * 5 each side (constant work alternating arms after each rep)

Ring Push Up (feet same height as rings) / Kettlebell Bent Row Superset Ladder
This was performed as:-
1 Push Up / 1 Row with 24kg * 2 kettlebells
2 Push Ups / 2 Rows
3 Push Ups / 3 Rows etc until 10 of each was done. Minimal rest in as fast a time as possible.

Time 8min 01 seconds
Pulse at the end was 175 and can safely say that was one of the most intense pairings I have ever done. Painful does not do it justice.

Kettlebell Swings
20kg * 20 reps * 5 sets done on the minute every minute.

By the time the swings came round it was game over. Shattered but thrilled with such a good session.

Jerks felt good today and the TGU and windmills were there to enhance shoulder stability/strength through full ROM.

Great session 1hr 15 mins + 15 min warm up

Kettlebell Jerks + assistance

2011-07-16T04:49:00.000-07:00

Todays Training:-

Warm up using lighter bells and Bulgarian Bag

Work Sets

Double Kettlebell Jerks
24's * 3 reps with 30 seconds held locked out over head after each rep
20's * 10 reps with 5 seconds lockout hold after each rep
16's * 30 reps - 4 minutes 23 seconds (plenty more reps left in the tank)

Single Arm kettlebell Jerks
24kg * 12/12
28kg * 12/12
28kg * 12/12

Kettlebell Swings
24kg * 20 reps
28kg * 11 reps going every 45 seconds for 10 sets

Wide Grip Chins
Descending Ladder 8-1 reps with decreasing rest time.

Nice session today, shoulder a bit tired so time for a few days off over head work. Will perform jerks again on Tuesday most likely.

Swings were tough, pulse rate at the top of each set with the 28's was 152 and never dropped below 144 for the whole 10 sets.

35 minute workout, the intense way!

2011-07-15T10:10:00.000-07:00

Wasnt up for much training today due to some serious leg soreness going on from yesterdays squats.

Earlier this afternoon:-

Bulgarian Bag Spin Test 17kg Bag
10 spins each way, 10 push ups * 5 in under 3 min 30

New PB 3min 13 seconds

90 minutes later

Bulgarian Bag Spin Test 12kg Bag
As above

New PB 2min 45 seconds

Bulgarian Bag Power Snatch - 17kg
20 reps
Hand on bag, push up position, chest 1" off bag - hold for 30 seconds
Repeat 5 times non stop
(Killer!!)

Kettlebell Turkish Get Up
20kg * 5 each side non stop
24kg * 3 each side non stop
28kg * 2 each side non stop and new PB

Great little session and please with several PB's. Not bad for 35 minutes work!

Kettlebell Jerking and more

2011-07-12T10:28:00.000-07:00

Trained jerks again today after yesterdays personal best with a pair of 16's for 50 reps without too much bother.

Wanted to go heavier today so I did!

Double Kettlebell Jerks 20kg * 2
20 reps in 2 minutes/rest 2 minutes
20 reps in 2 minutes/rest 2 minutes

20 reps in 2 minutes/rest 2 minutes
10 reps in 1 minute, rest 30 seconds
Dropped down to 16kg bells
20 reps in 2 minutes/rest 2 minutes

20 reps in 2 minutes/rest 2 minutes

Single Arm Snatch
20kg * 10 right/10 left, 10 right, 10 left no rest
16kg * 35 right/35 left

Single Arm Strict Press
24kg * 5 right/5 left * 3 sets

Suspension Trainer Push Ups (feet raised to same height as handles)/KB Row Super Set
10 push ups / 12 rows with a pair of 20kg bells * 3 sets

Suspension Trainer Horizontal Knee Pull Ins (abs)
15 reps
15 reps
12 reps

Bulgarian Bag Spins (loosener 12kg)
40 reps * 2 sets

Long hard session tonight as going out for a meal with friends tonight.

The jerks felt good but soon fatigued after the 3rd set of 20 reps. Could definately tell id done 150 reps of jerks yesterday.

Snatches felt awful, grip was terrible and could hardly open hand to punch on the later reps, suspect tight traps/rotator cuff muscles may be to blame.

Rest of the session was good but feel exhausted now. Including warm up and cool down, 90 minutes.

1000kcal workout

2011-07-09T09:52:00.000-07:00

Todays workout as follows:-

Kettlebell Single Arm Jerk - 25kg Bell (numbers listed each arm)
25/25
20/20
15/15
10/10 last set done with 5 seconds pause over head between all reps

Kettlebell 2 Handed Swing
24kg Bell * 30
24kg * 30
24kg * 30
28kg * 10 reps going every 45 seconds for 10 sets (100 reps)

Kettlebell Windmill
16kg * 10/10
24kg * 5/5
28kg * 3/3

2 Handed Anyhow (24 and 16kg Bells)
1 rep each arm

Kettlebell Single Arm Girevoy Sport Clean- 24kg Bell
20/20
20/20/15/15/10/10 long set

Concept 2 Rower - 500M Intervals
Easy 500m : 1min 45
Hard 500M : 1min 37 PB
Easy 500M : 2min

Job done.

Average heart rate was 143, Kcal burnt during 1hr 20 min workout time 1000kcal.

Need to work on over head lockout shoulder endurance hence the single arm jerks and windmills.

28kg swings posed no issue, after each set pulse was up to 155bpm.

GREAT session.

Muscular Endurance/Conditioning

2011-07-07T10:04:00.000-07:00

I trained today, wasnt feeling hugely energetic but gave it my best shot as always.

Warm Up - Bulgarian Bag
Presses, Front Bends, Side Bends, Good Mornings, Halos, Over Head Presses, Kipping Rows, Spins, Power Snatches

Kettlebell Snatch - 16kg
32reps each hand to failure
25 reps each hand
20 reps each hand
15 reps each hand - all to failure
This was a 10 minute set - non stop, changing hands when grip failed.
Was dissappointed to only hit 32reps first time - think my chest is a bit tight from benching on Tuesday which may have affected it.

Double KB Jerks 16kg * 2
4 sets of 2 minutes - 25 reps each time.
Rest ranged from 90 seconds after the first set to 3 minutes after the third.
The last two sets HURT.

Single Arm Swings 20kg
15 reps each side - hated them, hands not liking it - abandoned.

Bulgarian Bag Power Snatch 12kg Bag
100 reps done in 6min 28 seconds.
Not fast by any means and fatigue kicking in by now.

Bulgarian Bag Kipping Row 17kg Bag
30 seconds flat out, 60 seconds rest
Repeat 5 times

Reps ranged from 30 on the first set to 23 by the 5th.

Workout time 55 minutes.

Definately struggled today due to lack of calories and also fatigue still present from benching on Tuesday.
Still a good session though and place to work from.

Need to be hitting 50 reps though on the snatches with the 16 before having to switch.

Kettlebell Conditioning

2011-07-03T11:11:00.000-07:00

After a superb workout yesterday I decided on more conditioning work today split into 2 sessions:-

Session 1
Double Kettlebell Jerks
(16kg * 2) 10 reps for 10 sets, every minute on the minute

Average completion time was 30 seconds with 30 seconds rest.
Was tough by the end - HR up to 165

Single Arm Kettlebell Snatch -16kg
60 seconds each arm (18 reps each arm)
Rest 90 seconds
90 seconds each arm (25 reps each arm)
Rest 2 mins
2 mins each arm (32 reps each arm)

This was tough, had a very hard job to hold onto the bell by the end, weight no issue, just grip.

Bulgarian Bag 10 minute BLAST
12kg Bag alternating between Spins and Power Snatches

12 spin each way, rest 20 - 30 seconds
12 Power snatches, rest 20 - 30 seconds
Keep going for 10 mins or 100kcal burnt off on the HR monitor

Session 2
2*32kg Kettlebell Farmers Walk
9kg Slam Ball

Walk the kettlebells 20M out and 20M back, slam the ball 10 times - full extension over head to full flexion through the core, repeat 4 times no rest.

Rest 3 mins

Repeat a further 2 times.

Session 2 was an absolute killer, grip was struggling after the snatching and bag work earlier and the slams are just plain horrible when done with maximum power and fast pace.

Finished off with 30 min sports massage and contrast shower.

Todays Mish Mash

2011-06-30T13:00:00.000-07:00

Was well up for a good training session today - planned in hitting some good deadlifts and conditioning.

Deadlift - eact followed by 20* 18" Box Jumps
Bar * 20
60kg * 10 * 2
110*5
130 * 5
150 * 5
170 * 3
190 * 1 couldnt move it due to knee pain when sinking hips - deadlifts aborted.

Kettlebell Snatch - 20kg Bell
20 each arm * 3 sets

Suspension Atomic Push Ups/Bulgarian Bag Spins 17kg
10 Push Ups
10 Spins each way
10 Push Ups
10 Spins each way

Rest 90 seconds, repeat 3 times.

Not a great session today. Knee injury from a few weeks back is still at large, pain when dropping the hips and about to push and extend the thigh. Its not muscular, feels bone/connective tissue based.

The 170*3 was much harder than it should have been given the week off I have had. 2nd Injury of the year and starting to question my longevity in competitive powerlifting.

I have a yearning to leave it behind and perhaps try a Kettlebell Sport Comp. Been really feeling motivated by more muscular endurance/power/conditioning work recently and am contemplating breaking away from something that has been part of my identify for a good few years now..........I will mull further.

The atomic push ups/heavy bag spin combo was an absolute killer.........especially the grip.

Resting now until saturday when I will be doing some kind of swings in some kind of fashion....

Training Today - Strength/Power

2011-06-28T11:56:00.000-07:00

Training day was a bit of a mixed session - fancied doing a bit but not too much.

Warm Up
Bulgarian Bag mobility drills

Kettlebell Snatch Test 16kg Bell
As fast as possible, good form, full lockout, change hands whenever.

3 min 34 seconds. Personal Best by 2 seconds.

Close Grip Bench
40kg * 12
60 * 8
80 * 5
100 * 1
110 * 1
115 * 1

Bench
100 * 3 * 3 speed work really.

Single Arm Kettlebell Clean and Push Press
24kg Bell * 10 each arm
24kg * 10/10
24kg * 10/10

Bulgarian Bag Spins
17kg Bag 10 spins each way * 3 sets

Bulgarian Bag MAX Test
12kg Bag - 100 spins as fast as possible (50 each way) switch directions whenever DO NOT PUT THE BAG DOWN. Grip must be changed with bag on shoulders:-

TIME:- 2min 03 seconds

Nice little session today, mixture of strength and power.

Strength/Muscular Power Endurance Session

2011-06-25T10:05:00.000-07:00

Trained today, first session back after 6 days off training and purely hiking.

Warm Up
Wall Squats 3 * 5
OH Squat 20kg * 3 * 5 reps
Bulgarian Bag Forward Bends, OH Press, Twist, Spins

Bench Press
Bar * 20 * 3 sets
40 * 10
60 * 5 * 2 sets
80 * 5
100 * 5
112.5 * 2 * 3 sets (90% 1RM)
112.5 * 1 * 2 sets (90% 1RM)

Close Grip Bench Press/Wide Grip Chin Super Set
90kg * 3 sets of 5 / Chins Body * 3 sets of 8

AST Strap Suspension Push Ups - Feet on Bench
Body Weight * 13, 11, 10

Single Arm Strict Shoulder Press
24kg * 3 reps each arm
28kg * 3 reps each arm
28kg * 5 reps each arm

Chins Again!
Body * 8, 7, 5 need to work on these bloomin things!

Bench Jumps onto a 20" Bench
TABATA 20 seconds on, 10 seconds off * 8 rounds

2 min Rest

Slam Ball (9kg) Slams - Full Extension onto Toes Every Rep
TABATA 20 seconds on, 10 seconds off * 8 rounds

15 mins stretch to finish.

Ended up being a bit of a monster session today.
Benching felt a little sluggish but thats the week off with less than ideal nutrition. I actually lost 2lb while I was away last week so strength was always going to be down today.

Pleased with the kettlebell pressing - 40kg for a couple of reps is the long term goal here.

Right knee not great, medial side to the side of the knee cap somewhat tender in certain postions - squatting is certainly out this week and seeing physio thursday to see whats what.

Final training session before de-load

2011-06-18T11:59:00.000-07:00

Training Today - last session before having a much needed week off.

Squat
Bar x 10
60 x 5
90 x 5
110 x 3
130 x 1
140 x 4 lost line but wanted 5
150 x 1
150 x 1
130 x 3 knee hurting left it there

Bench
Bar x 10
60 x 5
80 x 3
100 x 1
110 x 1
120 x 1
125 x F
105 x 5
100 x 5
95 x 5

Rack Pull Knee Height
100 x 10
130 x 5
150 x 5
170 x 3
190 x 1
200 x 1
210 x 1
215 x 1

SLDL
100 x 8
120 x 8
140 x 5
150 x 5

Not a bad session. Wanted heavier squat nut felt tired today after manic 2 weeks working.
Have a bit of inflammation behind the patella so was painful coming to depth on squat, decided leave it at 150 for the day.

Not happy that I missed 125 on the bench, just couldn't lock out.

Deadlifting good.

Definitely time for a rest and re group. No training next week and will start back lighter when back from holiday.

30 Minutes of Madness

2011-06-15T11:49:00.000-07:00

Very busy day today, needed to do some form of training to keep myself sane and prime my metabolic rate.

I have been pretty sore after my deadlifting on Monday so had to keep it basic and use less weight that I wanted to.

Warm Up
Bulgarian Bag mobility work (spins, good mornings, presses, power snatches, squats, twists) 5 minutes

Kettlebell Swing TABATA
24KG Kettlebell
20 seconds work (12 reps), 10 seconds rest * 8 sets

Single Arm Kettlebell Jerk
24kg Kettlebell

10 reps each side done in 60 seconds, rest 30 seconds
Repeat for 5 sets until 100 reps done.

Bulgarian Bag Spins - 17kg Bag
10 spins each way, 30 seconds rest
Repeat for 8 sets

Job done.

Swings got heart rate up to 170 by the end of the last set. Lower back still a tad sore so had to avoid using the 28kg bell which id intended to use.

Single Arm Jerks were hard work on this work to rest ratio. Good though.

The bag spins, well these felt very "fluid" - it seems 8 sets is the new 5 sets in so much as I get minimal grip fatigue now on 8 sets and even though my pulse rate is right up there in the 170's there is still plenty more in the tank.

Great little session.

Bench Training and Fun Lifting

2011-06-10T09:11:00.000-07:00

Trained today with a good friend. Bench training was the main goal with assistance exercises.

I went as follows (all weights in KG)
Bench Press
Bar * 10
40 * 10
60 * 5
60 * 5
80 * 3
100 * 1
110 * 1
115 * 3 PB
105 * 5
100 * 5

Close Grip Bench
90 * 5
100 * 3
110 * 1
115 * 1 PB

Chest Supported Rows
40 * 20
60 * 10 * 3

Slosh Ball (30kg) Cleans
10 reps * 3 sets

Slosh Ball (30kg) Shouldering
5 reps each side * 3 sets

Slosh Ball Clean and Press (30kg)
1 rep * 3 sets

Slosh Ball Squats (30kg)
1 set of 10 reps

Alternate Dumbell Curls
16kg * 2 * 8 reps * 2 sets

Great session today, benching not as sharp as it could be but then it was never going to be after that long single arm kettlebell clean and jerk (10 mins * 20kg bell * 80reps) set done yesterday.

Happy to squeeze out a PB close grip bench (hands 15" apart)

The Slosh Ball is great fun and a real challenge, especially trying to get it over head. It requires a combination of strength, power and stability as well as cardio conditioning by the end. A great product which I will review at a later date.

Squat and Deadlift Training

2011-06-07T09:08:00.000-07:00

Todays training session:- (All weights in KG)

Squat (Legal Powerlifting Depth - Hip joint break parallel with top of knee)
Bar * 10 * 2 sets
60 * 5 * 5 sets
80 * 5
100 * 5
120 * 3
130 * 1 (belt on)
140 * 1
150 * 1
150 * 1
150 * 1
130 * 5
120 * 6

Reverse Band Deadlifts
100 * 10
100 * 10
150 * 3
180 * 3
200 * 1
212.5 * 1
215 * 1 Personal Best

Stiff Leg Deadlifts
120 * 8
130 * 5
140 * 5

Kettlebell 2 Hand Swings
24kg * 20 * 5 sets

Not a bad session today.
Had to take squats a little easy as had a little knee pain when in the hole - need to give my right Rec Fem a good massaging I suspect.

Band Pulls felt good - these are using mini bands and take approx 60kg off the bottom of the lift but by knee height the bands are fully deloaded and so its the weight on the bar for lockout.

Stiff legs were solid too and finished with kettlebell swings to loosen off.

Eastbourne Boot Camp - Intensity Insanity!

2011-06-06T13:09:00.000-07:00

For those looking for inspiration for a boot camp session or their own conditioning session I can highly recommend this little workout:-

Warm Up
10 Mins Mobility/Dynamic Stretching

Round 1
Kettlebell Swings (2 hand) 90 seconds on, 45 seconds rest * 3 sets

Round 2
Kettlebell Clean from the Floor 10 reps each side
Kettlebell Clean with single arm swing 5 reps each side
Single Arm Kettlebell Press 5 reps each side
Compete as quick as possible with good technique

Go every 2 minutes without fail for 3 rounds

Round 3
Push Ups 30 seconds
Squats 30 seconds
Reverse Lunges 30 seconds
Hindu Push Ups 30 seconds
As many reps as possible.
Rest 90 seconds, repeat 3 times

Round 4
Extended Ab Crunches - 3 sets of 10 reps with LONG contraction at the top, 30 seconds recovery.

Round 5
Deadlift to High Pull 15 reps
Single Arm Swing 10 reps each side
Alternating Jump Lunges 16 reps

Go every 2 minutes without fail, repeat fr 3 rounds.

10 minutes stretching to finish.

A VERY tough session - try it.

Bench Press Training and Assistance Work

2011-06-06T07:55:00.001-07:00

Today was heavy bench day and it went as follows:-

(All weights listed in kg/reps/sets)

Bench Press
Bar * 20*2 sets
40 * 10
60 * 5
70 * 3
80 * 3
100 * 1
110 * 1
120 * 1
120 * 1
125 * 1 equal Personal Best
105 * 5
100 * 8

Close Grip Bench Press
90*6
90*5
90*5

Kettlebell Single Arm Clean and Press
20kg * 10 each arm
24kg * 10 each side * 2 sets

Wide Grip Chins (Body weight 77kg)
10
8
8 + 3 negatives

Single Arm Kettlebell Snatch
20kg * 10 each side * 5 sets

Good session today. Decided to test max lift and equalled my personal best from that at the British Champs back in March so back to full strength.

Solid and pleasing session today.

Bench Press and Assistance Work

2011-05-26T05:50:00.001-07:00

Today's session was Bench press focus and assistance exercises to help develop my competitive bench.

After warming up the session went as follows:-

Bench Press (all weights in KG)
Bar * 20
40 * 10
60 * 5
60 * 5
80 * 3
90 * 3
100 * 1
110 * 1
115 * 1
120kg * 1 strong and smooth rep with 2 second pause on chest.
100 * 8
100 * 8

Close Grip Bench
90kg * 5
90 * 5
90 * 5

Wide Grip Chins
Body (76kg) * 12
Body * 12

Bent Kettlebell Rows
20kg * 12 * 3 sets

Single Arm Strict Kettlebell Shoulder Press
16kg * 15 each side
20kg * 10 each side
24kg * 10 each side

Kettlebell Dead Floor Stop Snatch
20kg * 5 each side
20kg * 5 each side
24kg * 5 each side

Dumbell Curls
16kg * 8 * 3 sets

Rotator Cuff work using a mini woody band.

Great session today and almost baclk to full strength. The 120kg bench rep was smooth without issue. At least another 5 kg there.

Feeling great!

Conditioning - The Hard Way

2011-05-24T10:20:00.000-07:00

Fancied a quick 30 minute session today to get the blood pumping and muscles throbbing....

Try this on for size:-

Bulgarian Bag Spin Test 12kg Bag
10 Spins each way
10 push ups
Under 3 min 30

Time taken 2min 54 and new PB

Kettlebell Single Arm Clean and Push Press
10 Each Side
Bulgarian Bag Power Snatch
10 Reps

Go every 3 minutes, repeat for 3 rounds.
I averaged 2 min 20

Bulgarian Bag Lateral Throws
10 to Right, 10 to Left
Rest 30 seconds
Repeat 3 times

Bulgarian Bag Circuit
10 Arm Throws
10 Power Snatches
10 OH Press
10 Push Ups
10 Spins each way.

Rest 60 seconds, repeat 3 times.

Great little session today, metabolic rate feels nicely stimulated. Sports massage later. Life is good!

Todays Kettlebell Workout

2011-05-19T06:17:00.000-07:00

Today was the first time I have intended to do any Kettlebell Long Cycle in over 8 weeks due to a shoulder impingement injury.

All seems ok now so here goes:-

Double Kettlebell Long Cycle (Clean and Jerk)
16kg Bells

20 reps * 3 sets (3 minutes each)
30 reps on final set in 4 minutes

Double Kettlebell Jerks Technique Work
16kg Bells

10 reps * 2 sets

Kettlebell Swings - 24kg Bell

1 min 15 = 45 reps
1 min 15 = 45 reps
1 min 15 = 45 reps all with 90 sec rest between each.

Kettlebell Windmills
16kg * 5 each side
20kg * 5 each side
24kg * 8 each side.

Tough session today, Long Cycle was good and got me puffing. More reps were there but gently does it at this stage.

Swings were tough and 1min 15 is a new work period for me, will gradually add to this. Would be good to reach 100 reps with good form in 1 set.

Windmills were getting hard mainly due to shoulder fatigue from all of the over head work earlier in the session.

Body weight this morning a trim 77kg.

SUPER Intense Training Session

2011-05-16T08:36:00.000-07:00

I had a very quick yet intense training session today as follows:-

Challenge 1 - 20kg Kettlebell
5 snatches left, 5 snatches right
5 cleans left, 5 cleans right
10 presses left, 10 presses right

Performed as quick as possible, going every 2 minutes, repeat for 5 rounds.

Next up was a little technique work:-

24kg Kettlebell Snatches
10 left/10 right * 3 sets with 45 seconds rest between each

Challenge 2 - 24kg Kettlebell, 12kg Bulgarian Bag
Two handed swings * 15
Deadlift to High Pull * 15
Bulgarian Bag Spins * 10 spins each way

Rest 45 seconds, repeat 4 times.

Challenge one was good, hard work but good fun. Challenge 2 was a different ball game. This was a HORRIBLE round purely due to the demands on grip. By the end I struggled to hold onto the bag and pulse rate was through the roof.

A great little session!

Eastbourne Boot Camp Testimony

2011-05-08T07:29:00.000-07:00

I recently received a lovely testimony from a current member of Eastbourne Boot Camp. Read on to find out about the dramatic changes that could occur to you too by attending Eastbourne Boot Camp!

Testimony – Matt Shore, Eastbourne Boot Camp.

It is not difficult for me to write a glowing testimony for Matt, and how he has helped me to achieve massive weight loss, lifestyle changes and an all round improvement to my fitness and health, what is difficult is quite how to put this into words.

I started at Matts Eastbourne Boot Camps in January 2011, and was really nervous about what was in store. From the initial session, and all the other “boot-campers” warm welcome and encouragement, within a week (3 sessions) I was hooked and started to notice positive changes. I actually enjoyed it.

I am now into my 16^th week, and have today hit a 12 stone weight target that I have not seen for almost 30 years. I have now lost 3 stone with Matts help and encouragement. But it’s not just weight loss that Matt manages to achieve. My whole feeling of well being is enhanced, and his supportive, encouraging yet professional style makes the sessions both challenging but great fun – honestly!

If you think you want to train, for whatever reason, you do not really fancy the gym environment, you want to have fun doing it, and you want to see and achieve positive results from that training, then I can honestly say you could not do better than join Matt at his Boot Camps. Everyone at them is supportive, encouraging and fun to train with, it’s all done outdoors which even through the winter was no problem at all, and best of all, Matts style is just perfect.

I cannot thank you enough Matt.

Andy Magin (Age 56)

Todays Training

2011-05-07T06:27:00.000-07:00

Trained Today as follows:- (All weights in KG, numbers listed as weight * reps)

Bench
Bar * 30 reps
40 * 10
60 * 10
60 * 10 (was meant to be 5 but forgot)
70 * 1
80 * 1
90 * 10
90 * 10
90 * 10

Close Grip Bench
70 * 8
70 * 6
70 * 6

High Bar Squats
Bar * 10
60 * 5
60 * 5
90 * 5
110 * 5
120 * 3
130 * 3
130 * 3
130 * 3
100 * 10

Chest Sup Rows
40 * 20
60 * 10
70 * 5
70 * 5
70 * 5

Power Cleans
40 * 10
50 * 5
50 * 5
50 * 5

Alt DBell Curls
11 * 12
13.5 * 10
16 * 8
16 * 8

Barbell Curls
30 * 8
30 * 8

Fancied a bit of a "fun" lighter session today. Back wasnt feeling on top form after a 30 minute run yesterday, just a bit tight so stayed away from dead lifting. Will do my back good to rest a week anyway.

Benching - pleased with 90kg * 10 * 3 as been after 10 reps for a few weeks now.

High Bar Squats - Solid and felt ok, good depth just a little lacking in Pizzaz.

The rest was just what I fancied really.

No set structure this week for training, maybe some speed pulls tuesday and kettlebell work then start in ernst again next weekend with a new phase.

Eastbourne Boot Camp - Lessons in Intensity!

2011-04-28T13:28:00.000-07:00

Tonights Eastbourne Boot Camp was well attended and boot campers experienced a very tough session as follows:-

Round 1
Single Arm Kettlebell Thrusters Tabata - 5 min set

Round 2
Alternating Single Arm Kettlebell Swings 60 sec
Plymetric Jump Squat 30 sec
Deadlift to Upright Row 60 sec
Rest 60 sec and repeat twice more

Round 3
Double KB Floor Press 60 sec
Short Course Shuttle Sprints

3 times through, continuous!

Round 4
Partner Windsreen Wipers, 60 sec each * 2

Round 5
Single Arm Cleans 30 sec each side
2 Handed Swing 60 sec
Single Arm Row with 5 second hold at end 30 sec each side.

DONE!

Well done to everyone who attended, you gave it 110% and Im proud of ya!

Spring Sunshine Boot Camp

2011-04-02T09:29:00.000-07:00

Eastbourne Boot Camp today was a killer session for the advanced group which went as follows:-

Round 1

Side Step Swinging

45 seconds on, 15 off * 5

Round 2

Kettlebell Squat

Upright Row Super Set

30, 45, 60, 90 second work periods each exercise, 30 seconds rest

Round 3

Single Arm Lunge to Press

45 seconds on 15 off switch legs

Jog Perimeter

Repeat 3 times each side

Round 4

Alternating single arm swing 60 sec

C+P R 60 sec

C+P L 60 sec

Repeat twice no rest

Round 5

Figure of 8 - 60 seconds

Pass Round 30 seconds

Figure of 8 - 60 seconds

Stretch off, Collapse.

Eastbourne Boot Camp - Latest Session

2011-03-15T10:32:00.000-07:00

Last night was Eastbourne Boot Camp night and 12 budding boot campers were chomping at the bit and ready for a hard core workout.

The session went as follows:-

5 Minute warm up including mobility drills and body weight exercises.

Round 1
Kettlebell Sumo Squat to High Pull 60 seconds
Saggital Rope Hops 30 seconds
Kettlebell Swing 60 seconds
Rest 60 seconds, Repeat 3 times.

Round 2
Burpees with Jump and Clap 60 seconds
Lateral Rope Hops 30 seconds
Jumping Alternate Lunges 30 seconds
Mid Point Pulse Squats 30 seconds
Jog 60 seconds
Rest 30 seconds, Repeat 3 times.

Round 3
Kettlebell Single Arm Strict Press 45 seconds each arm
Kettlebell Clean and Push Press 45 seconds each arm
Push Ups with Half Way House Pauses 60 seconds
Rest 60 seconds, Repeat 3 times

Round 4
Windmills

This was a kick ass session and the dynamic round 2 proved to be very taxing indeed - the result was lots of pairs of jelly legs!

Great job everyone who attended.

Lastest Eastbourne Boot Camp Session

2011-03-08T06:28:00.000-08:00

Last nights Eastbourne Boot Camp session saw a full house of 16 budding boot campers chomping at the bit and ready for a helluvva session!

It ended up being a truly amazing session with serious fatigue felt by all come the end.

This is what we did:-

Round 1

Kettlebell Swing 45 work /15 rest

Mountain Climbers 45/15

Single Arm Clean and Press Right 45/15

Squat Jumps 45/15

Single Arm Clean and Press Left 45/15

Kettlebell Swing 45/15

Rest 60 seconds, repeat twice more.

Round 2

Kettlebell Single Arm Squat Right 45/15

Kettlebell Single Arm Squat Left 45/15

Low Walking lunges 45/15

Kettlebell Sumo Squat to Upright Row 45/15

Kettlebell Drag 45/15

Rest 60 and repeat twice more

Round 3

Abdominals

5 minute set of crunches and planks.

Round 4

Push Up, Burpee, Jump and Clap 10 reps

Sprint 10M, Walk 10M, Sprint 10M

Jog 30 M

20 Prisoner Squats

Constant for 6 mins.

Well done to everyone who came along, you all worked incredibly hard and needless to say, I am proud of you all!

Great effort!

The BEST training session in an age!

2011-02-19T09:33:00.001-08:00

Training Today

Squat
Bar*10 * 2
60 * 10
60 * 5
80 * 5
90 * 5
100 * 5
120 * 3
130 * 3
140 * 3
140 * 3
140 * 3

Deadlift
60 * 10
100 * 5
130 * 3
150 * 3
170 * 3
190 * 2

Speed Pulls
160 * 3
160 * 3
160 * 3

Leg Press
140 * 15
160 * 12
190 * 8
190 * 8

Glute Ham Raise
15
Adjusted Pad closer
8
8

The last few days I have had this odd knee pain, not muscular, more boney.
I think it may be down to some trainers I have been wearing and am considering getting an arch support as I think this is the issue.

Warming up I didnt feel great up to 130 then everything just clicked.

The 140's were the best 140's ive squatted in a long long time. All very deep and hard but without issue, form remained solid, no tipping.

Deadlifts were bob on and pleased with 190 for a double.

The speed pulls were done with 90 sec rest between sets of 3 and all felt fast apart from the last rep of the last set which is where I left it.

Leg pressing and glute ham work was solid after a minor adjustment on the GHR to make it harder.

This is without a doubt the BEST session I have done in a LONG time.

Eastbourne Boot Camp - Killer Session

2011-02-16T12:07:00.000-08:00

The last Eastbourne Boot Camp session saw 16 up for it individuals attend a clear, but cold night of hardcore training.

The session went as follows:-

5 minute dynamic warm up.

Round 1
Kettlebell Swing 45 seconds
Rest with the kettlebell pressed over head for 30 seconds (2 handed press and hold)
Repeat 6 times.

Round 2 - Pairs
First of the pair - Double kettlebell clean and squat
Second of pair - Sprint 40M, jog back 30, sprint 30 metres, jog back 20, sprint 20 metres, jog back to the start.

Continue for 6 minutes.

Round 3
Double Kettlebell Deadlift 60 seconds
Burpee 60 seconds.
Rest 30, repeat 3 times

Round 4
Partner Leg Rotational Leg Raises and on command crunches - This one was an awesome ab set!

Round 5
Kettlebell Single Arm Swing 30 seconds each side
Kettlebell Single Arm Jerk 60 second each side
Kettlebell Pass Round 30 seconds each way
Kettlebell Single Arm Row 60 seconds each side
Repeat once more NO Rest!

Now that's a hardcore session!

Congrats to Andy Magin who has thus far lost a staggering 14lbs in 5 weeks completing 3 sessions per week! Just goes to show you what can be done with hard work and commitment to healthy eating 90% of the time.

The current 6 week block is nearing an end and the next block starts on Saturday 19th Feb.
There is now a NEW Saturday morning session running on the back Advanced class from 10:00 - 11:00 in Gildredge Park, Eastbourne. This second session is aimed at Beginners and Intermediates and is a great introduction to kettlebell, Bulgarian Bag training and other intense functional techniques!

More information can be found here:-

http://www.total-fitness-personal-trainer.com/Eastbourne-Boot-Camp.html

Powerlifting Training

2011-02-12T08:46:00.001-08:00

Training today and had a GREAT session.

All weights KG

Squat
Bar * 15 * 2
60 * 5
60 * 5
90 * 5
100 * 5
110 * 5
120 * 3
130 * 3
140 * 3 Nice
145 * 1
120 * 5

Deadlifts
60 * 10
100 * 5
120 * 5
140 * 3
160 * 3
170 * 3
180 * 3
150 * 5 speed pulls

Leg Press
140 * 20
160 * 20
180* 15 - legs bursting

GHR
Body weight
8
10
10

Very nice session today.

Squats felt powerful and strong.

Deadlifts, I aimed to get 180 for a triple today and thats what I got.

Rest was solid work.

Gonna have a bit of an easier week this week training wise.

Most likely bench tuesday, maybe kettkebells thursday and squat and dead lift again next weekend. Body not feeling as good as it could.

Eastbourne Boot Camp - Windy and Tough!

2011-02-05T03:00:00.000-08:00

Eastbourne Boot Camp this morning took place in Gildredge Park on a very windy day and saw yet another fully booked class with 16 in attendence.

The session went as follows:-

10 minute dynamic/mobility drill warm up.

Round 1
2 Handed Kettlebell Swings 45 seconds on, 30 rest * 6 sets

Round 2
Single Arm Jerks
60 seconds each arm
45 seconds each arm
30 seconds each arm - all done with no rest.

Rest 90 seconds and repeat once more!

Round 3 - Sucking Diesel!
In pairs:-
1 of the pair - double kettlebell squats
2 of the pair - 10 squat jumps then 4 shuttle sprints
Swapping over continuous for 6 minutes.

Round 4
Partner Rotational Leg Raises
1 minute on, 1 minute off repeated twice.

Round 5
Planks

This was a tough session today, especially round 3.

Well done to everyone who gave it their all and special well done to Jackie and Diane for dominating the planks with 3 minutes 40 each!

Kettlebell Magic

2011-01-21T09:18:00.000-08:00

I trained today using kettlebells and chose to wear a heart rate monitor to see how my heart rate responded and also to get a rough idea of calorie expenditure.

The session went as follows:-

Kettlebell Swings 16kg * 25 * 2 sets
Kettlebell Snatch 16kg * 25/25 * 1 set

Double Kettlebell Clean and Jerks 16kg * 2
15
15
15

Double Kettlebell Snatch 16kg * 2
10 reps on the minute for 3 minutes
Repeated 3 times

Kettlebell Swing 20kg
25
25
25
25

Kettlebell 2 Handed Anyhow
16kg * 2 for 3 reps each side * 3 sets

Kettlebell Windmill
24kg * 5 each side
24kg * 5 each side
28kg * 5 each side

The whole session took 60 mins at a fairy easy pace.

Total time spent working was 25 minutes, the rest was resting.
Average heart rate was 140 with a maximum of 175 BPM during the double snatches.

Approximate calorie expenditure was 650kcal - not bad for 25 minutes effort!

Its all about the EPOC ladies and gentlemen (that's Excess Post Exercise Oxygen Consumption).

Great workout and very enjoyable.

Eastbourne Boot Camp - The Blitz

2011-01-17T13:42:00.000-08:00

Tonight's Eastbourne Boot Camp saw 16 campers turn up for a seriously intense session.

It went as follows:-
5 minute warm up.

Round 1
Circuit using battling ropes, Bulgarian bag spins, Bulgarian bag moving partner throws, shuttle runs, reverse lunges, squat jumps, push ups, planks.

60 seconds on each, twice through.

Round 2
Kettlebell Swing and Walk.
40 Metres * 2 sets

Round 3
Sprint 40 metres, jog 20, walk 20 * 8 sets

Round 4
Partner windscreen wipers 1 min on, 1 min off * 2 sets

Burpees * 30 seconds on, 30 off for 3 sets.

Round 5
Kettlebell Single Arm Swing 10/10
Kettlebell Squat to Press 10
Kettlebell pass rounds 10/10
Work constant for 3 mins.

Cool down and stretch off.

This was an awesome session tonight and everyone worked their socks off.
After the sprints the group was breathing so hard they sounded like a pack of hunting dogs!

Brilliant effort guys and girls!

Bank Holiday Boot Camp

2011-01-03T03:36:00.000-08:00

Today was the first Eastbourne Boot Camp of 2011 which saw 10 budding fitness enthusiasts turn up to burn off the xmas excess and get the blood pumping and muscles aching!

The weather was fairly cold but thankfully, despite all the recent the snow the ground was firm. That's one of the great things about the park, it drains really well.

On with the session:-

Warm Up
10 minutes of dynamic mobility drills, body weight movements and jogging.

Round 1
Kettlebell Swing Tabata - 20 sec on, 10 off for 10 sets

Round 2
Kettlebell Thrusters
Jump Squats
Walking Lunges
High Knees
Plank

Round 3
Circuit including Bulgarian Bags, Battling Ropes, Tyre Flips, Running, Body Weight Exercises

Round 4
Kettlebell Strict Press
Kettlebell Single Arm Row
Pass Rounds
Kettlebell Push Press
Planks

Round 5 - Double Kettlebells
Deadlifts
Sumo Squat
Carry
Shrugs
Squats

Hard session for everyone today to get them back into the swing of things.

Well done to all those who attended and worked hard.

What a great start to 2011!

Eastbourne Boot Camp 2011

2010-12-14T08:52:00.000-08:00

With 2010 slowing drawing to a close and party time being in full swing have you thought about how you will tackle your health and fitness once the festive season has passed?

A great way of avoiding over crowded gyms and boring cardio and resistance workouts is to come down to Eastbourne Boot Camp and experience outdoor training at its very best.

Eastbourne Boot Camp is well established as THE leading outdoor exercise class in Eastbourne.

Matt Shore is the boot camp trainer and is a qualified Personal Trainer, Advanced Kettlebell Instructor and Bulgarian Bag coach specialising in fat loss and functional fitness training.

If you are serious about losing fat and getting into the best shape of your life Eastbourne Boot Camp is where you should be heading!

For more information and dates is 2011 visit: - Eastbourne Boot Camp - The HOTTEST Workout in Eastbourne!

Squat Training

2010-12-11T08:22:00.000-08:00

Todays training was squat and deadlift day. Wasnt feeling too up for it after some heavy conditioning work yesterday.

Took me an age to get into todays session:-

Box Squat with 13kg chains (weights listed exclude chains)
Bar * 10
40 * 5
60 * 5
80 * 5
100 * 5
110 * 3
120 * 1
130 * 1
140 * 1 crap rep, bar slipped
140 * 1 better.

Chains Off
120 * 1
130 * 1
140 * 1
152.5*1 New PB

Rack Pulls - Just above knee
140 * 5
170 * 3
190 * 1
210 * 1
220 * 1 PB at this body weight

Defecit Pulls off 5" Block
60 * 10
110 * 5
130 * 5
150 * 3
160 * 1
170 * 1

Pleased with todays session. Time fora day or two rest now.

Vid of PB squat here:-

Kettlebell Conditioning

2010-12-08T12:45:00.000-08:00

Training Today - CONDITIONING

10 minute mobility warm up with the bulgarian bag.

Kettlebell Swings - 16kg

100 reps non stop

Kettlebell Snatch - 16kg - 100 reps as fast as possible

3mins 37 seconds, 10 second PB.

Bulgarian Bag Spins - 17kg
10 spins each way * 5 sets

Kettlebell Bear Complex - Double 16kg
10 sets of the complex (done with 2 rows instead of 1)
Rest 15 seconds between each complex
Then

Kettlebell Bear Complex - Double 20kg
10 sets of the complex (done with 2 rows instead of 1)
Rest 20 seconds between each complex.

Job done.

Nice little session today, opened the lungs and the bears had me blowing at the end.

Bench and the Bear!

2010-12-07T12:35:00.000-08:00

I trained today which was a bench specific day with assistance work.

It went as follows:-

Bench
bar * 10
40 * 10
60 * 8
60 * 5
60 * 5
70 * 5
80 * 5
90 * 3

Work Sets
100 * 3
100 * 3
100 * 3
100 * 3

102.5*3
105 * 3
105 * 3
105 * 3
105 * 3
105 * 3 all touch and go but very snappy - done as fast as possible.

Kettlebell "Bear" Complex
Double 16kg Bells

Clean
Squat
Military Press
Back Squat
Military Press
Row and Hold
Deadlift
Re set - this is one rep of each move, the complex is 1 rep.
Rest 15 seconds, repeat 5 times.

Rest 60 seconds.

20kg Kettlebells Bear Complex
5 "reps" of the complex with 30 rest between reps.

Rest 60 seconds

24kg Kettlebells Bear Complex
5 "reps" of the complex performed 1 on the minute every minute.

Chins
7
7
7
7
7
7

Exposive Dumbell Skulls
10.5*10
10.5*10
10.5*10
10.5*10

Very nice little session today. Benching was done as a change from the very heavy singles ive been hitting of recent.

The kettlebell "bear" complexes were great fun and suprisingly tough by the end of 5 complexes with the 24kg bells.

Will use these for a few weeks by way of a change and just for fun.

Big up to Tommy Matthews from Optimal Life Fitness for the bear idea!

Would like to work up to a pair of 28's next goal.

Eastbourne Boot Camp - Freezing Weather - HOT Workout

2010-12-06T13:24:00.000-08:00

Tonights Eastbourne Boot Camp saw sub zero conditions once again - did it put off my dedicated boot campers?? Did it heck!

Tonights session included longer intervals and some strength work along with plenty of lactic acid and heavy breathing!

After a good warm up using mobility drills and body weight exercises the session went as:-

Round 1
Kettlebell Swing 90 sec
Kettlebell Sumo Squat ti Upright Row 90 sec
Kettlebell Squat to Press 90sec
Burpees 90 sec

Rest 90 sec and repeat once more.

Round 2
Body Weight Squats 50 reps
Sprint 50M
Jog Back
Body Weight Alternate Reverse Lunges 50 reps
Attempt to Sprint 50M
Jog Back
Body Weight Squats 25 reps
Alternate Reverse Lunges 25 reps
Sprint 50M
Collapse!

Round 3
Bear complex using double kettlebells 3 times through
Lateral Rope Hops 30 seconds
Sagital Rope Hops 30 seconds
Repeat non stop x 4

Round 4
The ab pulveriser round:-
Planks 60 seconds
Crunch to Hold with Pulses
Planks 30 seconds
Crunches to Hold with Pulses
Side Bends with Kettlebell
More crunches - 5 minutes total - NO REST

Well done to the 13 mad for it happy campers - you buried yourselves tonight!

Bench Training

2010-12-04T03:10:00.000-08:00

My last training session had the focus of the bench press.
Looking back through my records I have benched heavy now for the last 8 sessions (based on roughly 1 session every 5 days) so am due for an easier de load session or two after this one.

10 minute warm up using a 12kg Bulgarian Bag with focus on lower back, chest, shoulders, and arms.

Bench
Bar * 20
40 * 10
60 * 8
60 * 8
80 * 5
100 * 2
110 * 2
120 * 2
120 * 1(Failed second)
100 * 6
100 * 6
100 * 5

Single Arm Long Cycle - 24kg kettlebell (reps each side)
15/15 (4mins)
15/15 (4mins)
15/15 (4mins)

Chins
6
6
6
6
6 - all easy, 1 or 2 more reps there.

Dumbell Skull Crushers
10.5kg each hand * 10, 10, 10

Hammer Curls
10.5kg each hand* 10, 10, 10

Job done.

Not a bad session although my shoulders are ready for a rest now as the long cycle with a 24kg bell felt much harder than it should have done. Still, I like to get a little bit of conditioning work in there when I can.

Benching was ok, not as snappy as it needs to be but a 120kg double is fine by me. Need to be getting 125 for a double though which will translate to a 130kg + max effort bench with a hand off from the spotters in my next comp.

Body weight still down at 77kg which is exactly where I need to be.

Snowy Eastbourne Boot Camp

2010-11-29T12:59:00.000-08:00

Today has been bitterly cold all day after having a snow fall on Saturday gone which means one thing - High Intensity Intervals for the members of Eastbourne Boot Camp!

The biting nights air didnt put off the 14 who attended and a big well done to everyone for braving the elements and enduring a truly intense boot camp experience!

The session went as follows:-

10 minute warm up using mobility drills, body weight exercises and intensifiers.

Round 1
Kettlebell Single Arm Swing 30sec each arm
Kettlebell Squat to Press 30 sec
Kettlebell Power Swing 30 sec
Rest 30 sec, repeat, rest 20, repeat.

Two minutes rest.

Round 2
Single Arm Kettlebell Push Press 30 sec each arm
Lateral Rope Hops 30 sec
Upright Row 30 sec
Rest 30 sec, repeat, rest 20 sec, repeat

Round 3
Forward/back rope hop 30 sec
Burpees with Jump 60 sec
Alternating lunge jumps 30 sec
Rest 30 sec, repeat, rest 20 sec, repeat

Round 4
Abs around!

Round 5
Single Arm kettlebell squat 30 sec each side
Suitcase deadlift 30 sec each side
Lateral Rope hops 30 sec
Repeat once more straight through.

All reps were performed quickly yet safely.

Finished with a 5 minute cool down.

This was a great session tonight, everyone worked incredibly hard so well done guys and girls!

HUGE effort by all.

Eastbourne Boot Camp - Cold! Brrrrrrr

2010-11-25T13:03:00.000-08:00

Tonight was an other Eastbourne Boot Camp session and 14 hardcore trainees braved the freezing cold nights air.

I put together another circuit style session as follows:-

Kettlebell Single Arm Push Press
Kettlebell Single Arm Push Press
Battling Rope
Bulgarian Bag Spins
Bulgarian Bag Squat to Press
Battline Rope
Crunch 2 Punch
Burpees
Kettlebell Swing
REST
Kettlebell Swing
Jumping Alternate Lunges
Crunch 2 Punch
Prisoner Squat

Each station was performed for 60 seconds, 5 second change over and rest only on the rest station.

This was completed twice back to back.

From there I lead a 10 minute non stop kettlebell round using:-
Swings
Push Press
Pass Rounds
Upright Row
Suitcase Deadlifts
Press and Holds.

We finished the session with 5 minutes of stretching and mobility work.

Great session everyone and well done for getting stuck in - you all rocked it!

Training Today - Bench Press and Assistance Work

2010-11-23T13:04:00.000-08:00

I trained today after having a much needed day off training yesterday.

I began the session with a 10 minute warm up using a 12kg Bulgarian Bag using mobility exercises designed to increase range of motion in the joints and muscles, increase core temperature and generally get my pulse up and mind focussed on the matter in hand!

The session then went as follows:- (all weights in KG)

Bench
Bar * 20
40 * 10
60 * 5
70 * 3
80 * 1
90 * 1
100 * 1
110 * 1
120 * 1
125 * 1 Touch and Go
125 *1 T&G
120 * 2 PB

Floor Press
60 * 10
70 * 10
80 * 10
90 * 6
100 * 5

Chest Supported Row
40 * 20
60 * 10
70 * 10
75 * 8
80 * 5

Side Lateral
8kg * 10 * 3

Explosive Tricep Extensions
10.5kg * 10
10.5kg * 10
10.5kg * 10

Bulgarian Bag Spins - 12kg Bag
20/20
20/20
20/20
20/20
20/20

Bulgarian Bag Power Snatches - 12kg Bag
20
20
20
20
20

Good session today, benching felt solid and was pleased with the 120kg * 2 reps personal best at current body weight of 77kg.

Bag work at the end was just to loosen off and a little light conditioning - I just cant get enough of this bag work, its a truly AWESOME piece of kit.

Eastbourne Boot Camp - Circuit Night!

2010-11-22T13:08:00.000-08:00

At Eastbourne Boot Camp tonight a change of pace was in the air and my boot campers had a testing little circuit to contend with.

The circuit was as follows:-

Bulgarian Bag Spins
Kettlebell Swings
Push Ups
Battling Rope
Kettlebell Upright Row
Bulgarian Bag Over Head Squat
Rest
Crunches with two punches
Alternate Jumping Lunges
Kettlebell Single Arm Swings
Battling Rope
Plank
Star Jumps
Bulgarian Bag Front Raise/Pullover
Rest

All stations were performed for 60 seconds with 5 seconds change between each station.
The circuit was repeated 23 times within the hour.

Great work by the 14 that turned up - you killed it tonight ladies and gents!

Back to kettlebells training and a single circuit on Thursdays session!

Kettlebell Conditioning 16kg Snatch * 100 reps

2010-11-14T09:49:00.000-08:00

Today I decided to hit a conditioning session and test out my 100 rep kettlebell snatch time with a 16kg bell and also complete some Bulgarian Bag training in preparation for the Optimal Life Fitness IBBC certficate next weekend.
The session went as follows:-
15 Min Warm Up
Burpees, squats, lunges, push ups, shoulder circles, side bends, mountain climbers, light bag spins.

Kettlebell Swing 16kg
20
20
20

Kettlebell Snatch 16kg
10 reps each side

Kettlebell Snatch Test 16kg * 100 reps as fast as possible.
Done in 3min 47 and new Personal Best!

Bulgarian Bag Spins 17kg Bag
10 in each direction * 5 sets with 20 seconds recovery

Single Arm Kettlebell Military Press
20kg * 10/10
20kg * 10/10
20kg * 10/10
20kg * 10/10
20kg * 10/10

Bulgarian Bag Power Snatches
10 with 20 seconds rest repeated 5 times

Job done.

I really struggled with my grip today due to being slightly dehydrated and massively pumped forearms. Very frustrating but hey ho. Need a massage to get my flexors ironed out ready for next weekend.

Gale Force Boot Camp

2010-11-12T00:39:00.000-08:00

Last nights Eastbourne Boot Camp session saw miserable conditions during the day which thankfully subsided come the evening session. The winds however were very strong and yet 12 hard core boot campers made it out to take part in another intense and fun session.

The session went as follows:-

Warm Up
10 minutes of dynamic stretches, body weight exercises and mobility drills along with some gentle shuttle runs and intensifiers thrown in at the end.

Round 1
Kettlebell Swing / True Snatch Pull Ladder
10/10, 15/15, 20/20, 15/15, 10/10

Round 2
Kettlebell Single Arm Squat 60 sec on each side
Suitcase Deadlift 20 reps each side
Stiff Leg Deadlift 20 reps each side

Then shuttle run 20m
Prisoner Squats, walking lunges, skipping on the spot, heel flicks, shuttle runs, star jump squats, pulse squats, sit and hold squats and so the suffering went on - total 10 minute round.

Round 3
Abdominal Crunches
Leg Raises
Planks
V Ups
Toe Touches
More Planks
Yet more abdominal crunches

Round 4
Long kettlebell set including:-
Single Arm strict press
Push Press
Upright Row
Pass Round
Single Arm Swing
Swing
True Snatch Pull
Side Bends
Sumo Squats

Total time 15 minutes and no rest.

Finished off with stretching.

Great session and a big well done to everyone who attended - you really smashed it last night!

Eastbourne Boot Camp - A GREAT session!

2010-11-08T13:03:00.000-08:00

Tonight was another Eastbourne Boot Camp session which took place on Brighton University Astro Turf in Meads, Eastbourne.

There was a good turn out of 12 keen boot campers and thankfully the weather held off for a very good session.

Tonight's session had a long kettlebell set focus and went as follows:-

10 Minute Dynamic Warm Up

Round 1
Kettlebell Swing Ladder
5, 10, 15, 20, 25, 30, 35, 40, 30, 25, 20 reps with 20 -30 seconds rest between sets.

Round 2
Kettlebell Squats 20 reps
Prisoner Squats 20 reps with pulsing, half rep holds etc
Run 40M
Skipping, star jumps, prisoner squats
Run 20M
Walking Lunges, Jump Squats, Walking Lunges
Run 40M
Prisoner Squats and star jumps
Walking Lunges
Run 20M

Round 3
8 minute kettlebell set including:-
Push Press
Pass Round
Stiff Leg Deadlift
Upright Row
Suitcase Deadlifts

Round 4
2* 2.5 minute rounds of crunches, v ups, planks, superman planks and leg raises

Round 5
Kettlebell True Snatch Pull
Kettlebell Side Bends super set 15 reps each until 6 minutes completed.

Round 6
Single Arm Kettlebell Rows 3 sets of 10 reps each side continuous.

WELL DONE EVERYONE and a great effort by all who attended!

If you want to find out more about the MOST intense exercise class in Eastbourne visit Eastbourne Boot Camp HERE!

Recent Strength Training

2010-11-07T08:29:00.000-08:00

My power lifting training has been going extremely well recently and seems to have taken a step forward since I have started using a slightly less conventional approach to my squatting and deadlifting.

Many sources on the Internet suggest that squats and deadlifts, due to their extremely demanding nature, should be performed infrequently at around once per week.

Personally, my squat has always been my weakest lift thus in an attempt to bring it up to scratch I have been squatting twice weekly using weights of around 80 - 85% of my one rep max.

By using lighter percentages and squatting for between 2 and 4 work sets of 3 and 5 reps with good form I have found that my strength has continued to increase alongside improvements in my technique which now allows me to squat much deeper while maintaining an upright torso position.

One very welcome side effect of this twice weekly squatting has been the improvement in my deadlifting.

4 weeks ago I struggled to hit 170kg for 5 reps but yesterday I managed to get a new personal best of 170kg * 7 reps @ 76.6kg body weight.

My weekly plan in respect of squats and deadlifts has consisted of:-

Session 1
Squat - working up to 4 triples at 80 - 85% max.
Deadlift - 4 warm up sets up to 140kg with 3 work sets of 150, 160 and 170kg.
Sumo Deadlift - 5 singles up to 190kg.
Kettlebell swings - 100 reps with a 20kg bell broken down to 3-5 sets.

Session 2
Squat - working up to a top set of 5 reps with 80 - 85% max.
Stiff Leg Deadlift standing on a 5" block - 5 sets up to 130kg
Heavy Kettlebell Side Bends - 3 sets each side
Weighted Decline Crunches - 4 sets.

I also think that regular Kettlebell training (using swings and snatches) has also played a significant role in the conditioning and recovery of my posterior chain (hamstrings, glutes, spinal erectors)which has made my recovery from one squat session to the next that much faster.

Notably I cycle for 4 weeks of training before taking an easier back down week to allow for deloading of the spinal column, extra stretching and recovery of the central nervous system.

Here is a video of yesterdays personal best.
Note: -
I re-set between each rep as in competition I only ever perform 1 rep.
By training my rep sets this way, each rep, is in effect a new single rep and is more specific to the nature of powerlifting. The reach up technique is used to help get a larger breath before the descent which assists with a stronger valsalva technique helping to keep the abdomen and torso tighter with less chance of back rounding and injury. (Please excuse the bellow on the last rep!)

Bulgarian Bag Training

2010-10-30T06:44:00.000-07:00

At the end of November I will be attending the IBBC Bulgarian Bag Certificate delivered by Optimal Life Fitness.

For those who have never seen a Bulgarian bag it was originally developed by Ivan Ivanov who is the head coach of the Greco Roman wrestling team at the United States Olympic Education Center (USOEC).

More information can be found here:-

http://ibbconline.com/

Bulgarian Bag training is an intense and incredibly effective way of increasing the bodies muscular endurance, anaerobic power and over all strength.

A Bulgarian Bag workout has to be experienced to be appreciated. These funny shaped bags can deliver truly BRUTAL sessions!

Here is a clip of me training for the Spin Test which is a prerequisite for passing the course.

The test comprises of:-
10 spins on each direction followed by 10 push ups.
This is repeated 5 times in under 3 minutes 30 seconds.

My Recent Powerlifting Competition

2010-10-30T06:29:00.000-07:00

Apologies for the lack of updates on my blog, it seems the world and his wife wish to get in shape for the upcoming festive season so consequently I have been kept incredibly busy!

A couple of weeks ago I took part in the British Drug Free Powerlifting All English competition held in Bournemouth. This competition was run by Paul Rees from Bournemouth Barbell Club who always puts on a great day. The All English was the first opportunity to qualify for the British Championships next year and my goal on this occasion was to qualify.

On the build up to the competition I took it upon myself to drop a weight category from the 82.5kg Class to the 75kg Class. This was mainly due to me wishing to be more competitive by holding onto my current strength levels while reducing body fat.

Prior to the cut I was walking round at a body weight of 85kg and over the course of 6 weeks dropped to 75kg on the morning before the competition. My approach consisted of lots of strength training combined with high intensity conditioning using kettlebells and Bulgarian Bag training. The result is I look and feel so much more athletic which is always a good thing!

On the day of the competition I weighed in at 74.3kg after a little fluid manipulation the day previous. Perfect!

I had a great day and managed the following lifts:-

Squat 135kg, 142.5kg, 150kg
Bench Press 110kg, 115kg, 120kg
Deadlift 180kg, 187.5kg, 195kg.

Each of the top lifts was a personal best at this body weight and my total of 465kg qualifies me early for the British Champs next year.

Now I have the winter to prepare and gradually get stronger while keeping my body weight around the 77kg mark. So far it is going incredibly well and last week I hit a 170kg * 6 rep personal best and 190kg sumo deadlift.

Here is a clip of the 190kg Sumo Deadlift.

Eastbourne Boot Camp - Winter Sessions

2010-10-03T07:22:00.000-07:00

If you are looking to stay in tip top shape this winter but have no desire to step foot into an over crowded, sweaty gym and perform boring workouts that deliver at best, mediocre results, then look no further than Eastbourne Boot Camp this winter.

Eastbourne Boot Camp is truly unique, there are simply NO OTHER classes like this in Eastbourne.

So what sets Eastbourne Boot Camp apart from all other classes?

Matt Shore is the founder of EBC ans is the leading Advanced Kettlebell Instructor in the South East.

All sessions are based around intense kettlebell, bulgarian bag, battling rope and functional fitness training techniques. These techniques are implemented to strengthen and tone your muscles while burning lots of calories and helping your body to burn more fat - even when resting! In addition you can look forward to increased joint stability, flexibility and total body fitness.

When you enrol on Eastbourne Boot Camp you get free access to one of the leading personal trainers in the county who is willing to answer any questions you may have.

You are helped every step of the way by a free information pack which details how to lose weight effectively and get the most from your training and nutrition.

The current boot camp block starts on Monday 4th October and runs until Saturday 30th October.

Times of sessions are:-
Monday 19:00 - 20:00 @ Hillbrow Sports Centre Astro Turf, Denton Rd, Eastbourne
Thursday 19:00 - 20:00 @ Hillbrow Sports Centre Astro Turf, Denton Rd, Eastbourne
Saturday 09:00 - 10:00 @ Gildredge Park, Eastbourne.

More information can be found at: -

Eastbourne Boot Camp - Winter Fitness!

Short Term Fasting and Your Metabolic Rate

2010-08-04T04:51:00.000-07:00

Basal Metabolic Rate or Resting Metabolic Rate is the amount of energy our bodies use at rest. It can vary enormously from one person to the next and can be affected by many variables including age, muscle mass, thyroid output, hormones and fitness levels.
BMR plays a crucial role when it comes to fat loss as the higher your BMR the greater your potential for fat loss due greater numbers of calories being expended.

If you have spent any time reading around the subject of fat loss and nutrition you will have no doubt read about the importance of eating small meals regularly. Current trends suggest that eating 5-7 small meals per day is the best approach for fat loss while ensuring BMR does not decline.

One very interesting study (http://www.ajcn.org/cgi/content/abstract/71/6/1511) flies in the face of this common belief and reported that short term fasting for a period of up to 4 days had no negative effect on metabolic rate and even more surprisingly indicated that resting energy expenditure significantly increased.

The implications of short term fasting for fat loss are that by including a short term fast (for example 24 hours) into your nutritional strategy you can effectively cut out an entire days worth of calories with no negative effect on metabolic rate thus making fat loss easier and faster.

I have personally done several short terms fasts and found the experience interesting.

The first thing I became aware of is how often I would turn to food, or rather feel hungry when I became bored.

The second thing I noticed was that what I often thought of as hunger was not REALLY hunger at all. By the end of my first 24 hour fast I can safely say I was properly hungry!

I experienced a deep seated yearning for food rather than a passing thought of “ok I am hungry now and should eat.”

Of course I lost a few pounds too but most of this would have been through my muscle glycogen (carbohydrate) stores emptying and taking water with it.

If you want to find out more about intermittent fasting and how it can be used to promote fat loss you may be interested in reading EAT, STOP, EAT which is a very informative e-book written by Brad Pilon.

Brad is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

Please Note:-

Short term fasting is not something that should be jumped into blindly.
If you do decide to try short term fasting please make sure you do your research first. It is NOT for everyone and participating in such practices is at your own risk. Should you have any doubts you should consult your Doctor or GP.

Eastbourne Personal Trainer - Last nights Eastbourne Boot Camp Session

2010-07-23T05:04:00.000-07:00

As the leading Eastbourne personal trainer I see it as my job to be ahead of the game and deliver exciting and unique ways of getting fit - whether that be in 1-2-1 personal training sessions or in my Eastbourne Boot Camp sessions.

Last night was the second week of the current Eastbourne Boot Camp 4 week block which saw 10 enthusiastic bodies turn up for a very pleasant evenings training.

As always we began with a warm up incorporating body weight mobility drills, dynamic stretching and jogging to get the blood pumping and breathing rate up.

From there we performed the following rounds:-

Round 1 60 seconds on each, 30 rest, repeat twice more
Kettlebell Swing
Kettlebell Squat to Press
Kettlebell Single Arm Swing
Kettlebell Single Arm Push Press

Round 2 10 minutes total
Circuit including various stations of calisthenics, battling ropes, tyre hitting and running drills.

Round 3 30 seconds on each, rest 30 seconds and repeat once more
Kettlebell Swing
Kettlebell Strict Press
Kettlebell Upright Row
Kettlebell Squat

Round 4
Ab track with Matt using windscreen wipers, crunches, planks, leg raises

Round 5
As per round 2

We finished with 5 minutes of stretching to cool down.

It was a great session, everyone worked incredibly hard and really pushed their boundaries. There is some great progress being made in terms of strength, fitness and conditioning.

If you would like to come along and try what the hottest workout in town has to offer why not visit my web site for more information?

Information can be found at www.eastbournebootcamp.com

My Recent Training

2010-06-18T05:19:00.000-07:00

It's been a while since I posted any of my recent training sessions so here is last nights.

Squats
Bar * 20
Bar * 20
60 * 10
60 * 10
90 * 5
115 * 5
122.5*5
130*7

High Bar Oly Squats
100*8
100*8
110*5
110*6

Arhed Back Good Mornings
60*8
70*5
75*5

Kettlebell Snatches with a 20kg Bell
20 right, 20 left
20 right, 20 left
20 right, 20 left
30 right, 30 left
10 right, 10 left

This was a good session, the kettlebell snatches were thrown on the end for some conditioning.

All of the snatches took just over 10 minutes to complete.

Benching this weekend.

Eastbourne Boot Camp - Monday Evening Sessions

2010-06-04T06:19:00.000-07:00

Now that summer has finally arrived Eastbourne Boot Camp is expanding once more to include a Monday evening session.

These sessions start on Monday June 14th and run from 19:30 - 20:30 in Gildredge Park, Eastbourne.

Please visit Eastbourne Boot Camp for more information.

I hope to see you there!

Eastbourne Boot Camp 8th May

2010-05-11T08:30:00.000-07:00

Last Saturday saw a good turn out for yet another Eastbourne Boot Camp session on a slightly over cast day.
The session went was follows:-

Round 1
Kettlebell Swings 45 seconds on, 15 seconds rest in over head press
Repeat 4 times.

Round 2
Double KB C+P 60 seconds on
Perimeter Run
Double KB C+P 60 seconds on
Perimeter Run
Double KB C+P 60 seconds on

Round 2A
Perimeter Runs* 2
Battling Rope
Kettlebell Squat
Tyre Hit
Battling Rope

Round 3
KB Squats 45 sec
Walking Lunges 15m
Prisoner Squats 45 sec
Walking Lunges 15m
KB Squats 45 sec

Round 4
KB SA Swing 30/30
KB Upright Row 45
KB SA Swing 30/30
KB Upright Row 45

Round 5
Perimeter Run
Battle Rope
Inch Worms
Tyre Flip
Battle Rope

The boot camp sessions are now becoming really popular with the Thursday evening sessions having only a couple of places left.

In the next few weeks we will be expanding to offer Eastbourne Boot Camp sessions on a Monday evening from 7-8pm. Please contact me for further information.

The Health Benefits of Omega 3 Fish Oil

2010-04-29T07:54:00.000-07:00

The health benefits of omega 3 fish oils have been heavily researched in recent years and have been shown to be one of the most beneficial supplements available today.

What are Omega 3 Fats?

One of the alternative names for omega 3 fats is Essential Fatty Acids.

Omega 3 fatty acids cannot be produced by the human body yet are vital for optimal health and wellbeing. Due to this fact Omega 3 fats MUST form part of our diet if optimal health and wellbeing are to be enjoyed. Omega 3s play a huge part in the general health of the body and are involved in supporting healthy growth and development, cell membrane formation, inflammation response, eye health, correct brain functioning, cardiovascular health and more.

Omega 3 fats are polyunsaturated fats derived from the Alpha Linoleic Acid (ALA) family.
Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA) stem from the ALA family and have been shown to be the most beneficial forms of omega 3. The body can convert ALA into EPA and DHA however the process is inefficient and it is more beneficial to include oily fish in the diet which contain high levels of EPA and DHA.

The health benefits of omega 3 can be obtained by including cold water fish, walnuts, flax seeds and eggs in the diet with regularity. Alternatively a good quality fish oil supplement can provide a convenient means for those who do not like eating fish or prefer a capsule more palatable.

Notably when looking for a good quality fish oil supplement, try to obtain products that contain high amounts of EPA and DHA on the product information label.

Continue reading about the tremendous Health Benefits of Omega 3 Oil HERE!

Eastbourne Boot Camp - Thursday evenings are up and running!

2010-04-23T08:58:00.000-07:00

Last Thursday saw the first of Eastbourne Bootcamps mid week sessions get under way in lovely sunny conditions.

Looking back its hard to believe the conditions we endured over the winter period but it really does make you appreciate the warm evenings now.

Last nights session saw 11 eager boot campers and the following session was completed: -

Round 1
Shuttle Runs – 3 cones
Battling Rope
Hindu Push Ups
Battling Rope
Tyre Flip

Round 2
Kettlebell Swings 90 seconds * 3 sets with 30 rest

Round 3
Mountain Climbers 30
Inch Worms
Mountain Climbers 30
Inch Worms
Mountain Climbers 30

Round 4
Push Press 45/45
SA Swing 30/30
Upright Row 30
Row 30/30

Repeat once more

Round 5
Perimeter Run
Battle Rope
Crunches
Tyre Flip
Planks
Battle Rope

It ended up being a very tough session first shown by the lack of chatting in the group while everyone fought for oxygen!

Well done to all those who attended!

Eastbourne Bootcamp 3rd April 2010

2010-04-03T07:56:00.000-07:00

Eastbourne Bootcamp took place today in Gildredge Park, Eastbourne in fine sunny conditions.

The aim of the session to work on muscular endurance, cardiovascular fitness and functional strength with rounds put together to work each part of the body in balance.

The rounds were as follows:-

Round 1
Swings 30 seconds
Push Press 30/30
Pass Round 30
Single Arm Swings 30/30
Squats 30
Upright Rows 30 – repeat once more without rest

Round 2
Shuttle Runs 20M - Sprint
Battle Rope
Deadlift
Tyre Flip
Battle Rope

This was designed to be a very fast round with each station requiring maximal effort. Everyone found it challenging!

Round 3
Prisoner Squats – Half group
Shuttle Sprints – Half Group
Jump Squats – Half Group
Shuttle Sprints – Half Group
Pulse Squats – Half Group
Shuttle Sprints – Half Group

Round 4
KB Single Arm Row 10/10
KB Upright Row 15
Kb Single Arm Row 10/10
KB Upright Row 15
Rest 90 seconds and repeat * 1

Round 5
Perimeter Run
Battle Rope
Deadlift
Tyre Flip
Prisoner Squats
Battle Rope

The session finished with some developmental stretches for each of the main body parts.

Eastbourne Bootcamp will be extending its sessions to include Thursday evenings from 7pm - 8pm as of 15th April 2010.

If you would like to book onto the most challenging workout session in town please visit Eastbourne Boot Camp Bookings.

BDFPA British Championships Powerlifting Competition

2010-03-30T13:54:00.000-07:00

Last Saturday I took part in the British Drug Free Powerlifting Association British Champs held at Bournemouth University.

On the morning of the day before the competition I weighed myself and was 83.5kg. My weight category is 82.5kg so needed to lose 1kg by 7:30am the following day.

This was relatively easily achieved by restricting food intake after 14:00 the day before the competition and consuming minimal water after the same time.

I woke up on the Saturday morning at 6am and weighed myself at 82.4kg - perfect as my scales weigh slightly heavy anyway.

On the morning of the competition I weighed in and recorded just under 82kg and promptly began the rehydration/refeed process.

For me this consisted of consuming 1 litre of lucozade sport drink along with a further 2litres of water.

In addition I began eating flapjack, bananas and a panini to ensure my carbohydrates stores were as full as possible.

I knew that I wouldnt commence lifting until around 13:00 so had plenty of time.

The competition itself was extremely well run by Paul Rees and very enjoy able.

My goal for the weekend was to achieve a personal best overall total of 500kg, with last year seeing me hit 490kg.

My squatting on the build up to the competition hadnt been that great so decided to aim conservatively having missed a 170kg attempt a few weeks previous in training.

My 3 lifts were all passed and went as :-
Attempt 1 145kg
Attempt 2 155kg
Attempt 3 165kg

Next up was bench press.
Attempt 1 120kg
Attempt 2 127.5kg and equal PB from the qualifiers
Attempt 3 130kg and FAILED about 3" off the chest.

Deadlifting was the final lift of the day and I was in two minds how well it would go due to having back cramps from arching during the benching pressing.

My lifts went as follows:-
Attempt 1 190kg
Attempt 2 207.5kg and new PB.
Attempt 3 210kg and new PB.

I had done it - new deadlift total of 10kg more than last year and a new overall total of 502.5kg.

Unfortunately I was no where near the front runners - my squat was too weak and really need to be hitting 190+. So that is my goal for the next 12 months.

All in all a great day out and some amazing lifting - a new world record squat of 255kg in my weight category was quite something to behold!

Thanks for reading.

Eastbourne Boot Camp 20th March

2010-03-23T06:26:00.000-07:00

Last Saturdays Eastbourne Boot Camp saw another good turn out in pleasent conditions. By that I meant it wasnt raining!

Over the last few weeks I have been gently increasing the intensity of the sessions with boot campers now performing longer sets of kettlebell, body weight and functional fitness exercises - something which seems to be going down very well with all concerned.

The session went as follows:-

Round 1
KB Swings 60 seconds
Sprint 20m
Jog 20m
Repeat * 4 without rest.

Round 2
KB Push Press 45 sec each arm
KB Single Arm Swings 45 sec each arm
KB Push Press 45 sec each arm
KB Single Arm Swings 45 sec each arm

Round 3
Perimeter Run *2
Battle Rope
Farmers Walk
Tyre Flip
KB Squat to Press
Battle Rope

Round 4
KB Single Arm Row 10/10
KB Upright Row 15
Kb Single Arm Row 10/10
KB Upright Row 15
Rest 90 seconds and repeat * 1

Round 5
Perimeter Run * 1
Battle Rope
Farmers Walk
Tyre Flip
KB Squat to Press
Battle Rope

Notably the length of time spent on the ropes in rounds 3 and 5 was determined by how long it takes boot campers to run around the markers set at the perimeter. In round 3 those doing the perimeter runs had to complete 2 circuits before those on the ropes, tyre flips and farmers walks could change over.

A very good session and well done to all those who came along!

British Drug Free Powerlifting Championships Build Up

2010-03-16T07:11:00.000-07:00

Dear all,

Over the last few weeks I have been knuckling down to my final competition phase in preparation for the British Drug Free Powerlifting Championships in Bournemouth on the weekend of the 27th/28th March.

Training has been consistently good and have been trying to hold back a little on the volume so as to avoid CNS burnout.

My last heavy deadlift session was done on 14/03/2010 to leave plenty of recovery time for my lower back.

I drove over to Area 51 to train with a good friend of mine and ex European Champ in the 90kg class.

The session went very well and was as follows (all weights in KG):-

Deadlift
70*5
110*5
140*1
160*1
180*1
200*2 and Personal Best

Speed Deadlifts
160*3
160*3
160*3

Rack Pulls - Knee Height
190*3
200*2
210*1
215*FAIL

T Bar Rows
60*10
60*10
60*10
60*10

Job done.

I was very pleased indeed with the new personal best deadlift for a double.
I have been after that PB for quite some time now.

Just one more relatively hard session to go before resting up.

Eastbourne Boot Camp 13th March

2010-03-16T07:03:00.000-07:00

Last Saturday saw Eastbourne Boot Camps largest attendence with 13 budding boot campers getting up early to push their limits and try out new and exciting ways of getting fit!

Thankfully the rain stayed off and the ground was dry which made conditions very pleasent!

The session went as follows:-

Round 1
Perimeter runs
Battling Rope
Type Flip
Farmers Walk
Sandbag Shouldering/Deadlift
Battling Rope

Round 2
Kettlebell Swing 30 secs
Kettlebell Squat 30 secs
Sprint 25M
Jog 15M
Walking Lunges 10M

Repeat for 6 minutes

Round 3
Kettlebell C+P (swing style) 30 reps
Kettlebell Squat 15
Kettlebell Row 10/10
Kettlebell Upright Row 15
Kettlebell Pass Round 20

Rest 90 seconds and repeat twice more.

Round 4
Star Jumps 30
Shuttle Run 15M*2
Prisoner Squats 10 Half Down, 10 Half Up, 10 Full
Shuttle Run 15M*2
Push Ups 30 seconds
Shuttle Run 15M*2
Geckos 30 seconds

Round 5
Perimeter runs
Battling Rope
Type Flip
Farmers Walk
Sandbag Shouldering/Deadlift
Battling Rope

Well done to everyone who attended and thanks for your continued support!

Eastbourne Boot Camp - Feb 20th

2010-02-21T03:29:00.000-08:00

Eastbourne Boot Camp saw witness to a beautiful and frosty morning this Saturday with 11 boot campers attending with several members being unable to make it due to other committments.

The session was challenging as usual and saw several new exercises introduced including a very challenging tyre flip.

The rounds for the day went as follows:-

Round 1
Perimeter Run
Farmers Walk 2*16 and 2*20
Battling Rope
Tyre Flip
Battling Rope

Round 2
Kettlebell Swing (30)
Sprint 15m/ jog back
Repeat X 6

Round 3
Kettlebell Squat to Press (30 sec)
Kettlebell Pass (30 sec)
Walking Lunges 15m / jog/power walk 15m
Repeat x 3

Round 4
Kettlebell Push Press 30/30
Kettlebell One Arm Swing 30/30
Kettlebell Row 30/30
Repeat X 2 for a 6 minute set.

Round 5
Perimeter Run
Farmers Walk 2*16 and 2*20
Battling Rope
Tyre Flip (swap sides each flip)
Battling Rope

The session finished with 5 minutes of stretching.
Everyone enjoyed this session and In my opinion was one of the most fun sessions yet!

Well done to all those who attended.

Eastbourne Boot Camp 13th Feb

2010-02-15T13:03:00.000-08:00

This Saturday gone saw a bitterly cold morning and 8 keen boot campers turn up for a challenging and varied workout session.

In the last few weeks I have introduced longer sets with some lasting as much as 6 minutes of constant kettlebell work. The benefits that can be achieved through such sets include increased muscular endurance, ability to tolerate lactic acid while at the same time improving mental strength.

One of the toughest rounds of the session was also one of the most simple.
Sprints followed by partner assisted squats. I took part in this round myself and within minutes was questioning my sanity! Needless to say, everone worked incredibly hard in the bitter conditions.

The session was as follows:-

Round 1

Perimeter Runs

Battling Rope – Twice Round Each

Round 2

Kettlebell Swing 30 sec

Kettlebell Pass Round 60 sec

Kettlebell OAS 60 sec

Squat to Press 60 sec

Kettlebell Pass Round 60 sec

Kettlebell Swing 30 sec

Round 3

Sprint 30m

Walking Lunges 15 m

High Knees 20 sec

Sprint 30m

Walking Lunges 15m

High Knees 20 sec

Repeat Twice

Round 4

One Arm Push Press 60 sec

Pass around 60 sec

Rows 60 sec

Suitcase Deadlift 60 sec

One Arm Push Press 60 sec

Pass round 60 sec

Rows 60 sec

Suitcase Deadlift 60 sec

Round 5

Perimeter Runs

Battling Rope

Crunches

Battling Rope

Crunches

Eastbourne Boot Camp continues to take place every Saturday in Gildredge Park, Eastbourne between 9am and 10am.

Personal Trainer In Eastbourne

2010-02-05T04:58:00.000-08:00

Many people think that employing the expertise and knowledge of a Personal Trainer is reserved solely for the rich and famous. It's a mistake that many people make. The market for personal trainers is incredibly competitve and as a result prices for personal training sessions are more competitive than ever before!

If you are serious about improving your health and fitness, or perhaps need a little extra motivation and are not sure how best to go about it, maybe it's time you considered taking on a personal trainer - even if its just for a few sessions to get you started.

As Eastbournes leading Personal Trainer, I specialise in Kettlebell Training, Fat Loss and Conditioning techniques. Kettlebell training is a method of training they many have not heard of. Kettlebell training is unique in that it can deliver incredible cardiovascular benefits while at the same time increasing muscle tone, strength and conditioning.

Many of my clients have enjoyed increased fat loss since engaging in regular kettlebell training sessions.

If you are struggling to get your New Year health and fitness goals off the ground then why not contact me to arrange a FREE, NO OBLIGATION initial consulation?

You can find more information about my services here: -

Eastbourne Personal Trainer - Kettlebell Training Specialist.

Eastbourne Boot Camp 23rd Jan 2010

2010-01-23T10:33:00.000-08:00

Hi Everyone,

The Eastbourne Boot Camp today saw a good turn out of avid boot campers in much improved weather conditions when compared to the previous week!

Todays session went as follows:-
23rd Jan

Round 1
Kettlebell swing (30s) run 30m, kettlebell swing (30s) run 30m
Rest 1 min, repeat 3 times

Round 2
Kettlebell Squat to Press 30 sec
Kettlebell Pass Around 30 each direction
15 M walking lunges

Round 3
Kettlebell Cleans 30 sec each arm
Kettlebell Push Press 30 sec each arm
Kettlebell one arm swing 30 sec each arm
Rest 1 min and repeat

Round 3
Perimeter Runs
Battling Rope
Squat Jumps
Battling Rope until all done by each member

Round 4
Star Jumps 20 seconds
Planks 1 minute
Alternate jumping lunges 20 seconds repeat twice

Everyone worked very hard during todays session so well done to everyone who attended - you know who you are!

If you would like to try out Eastbourne Boot Camp why not come along and see what it's all about? More information can be found here: - Eastbourne Boot Camp Information.

Top Muscle Building Tips

2010-01-20T05:02:00.000-08:00

If you are looking to build muscle and have done any amount of research on the internet you will have no doubt seen how much conflicting information there is out there. Even if you do find some pearls of wisdom, you will still have to wade through endless advertising campaigns about the latest "must have" muscle building supplement that promises to deliver muscle gains within days.

I have written a series of articles designed to dispell the myths and tell it how it really is.

You can find muscle building tips that actually deliver results without the need for endless hours in the gym.

The articles can be found here: -
Matts Muscle Building Tips

Eastbourne Boot Camp 16/01/2010

2010-01-20T04:43:00.000-08:00

Hi All,

Last Saturdays Eastbourne Bootcamp saw dreadful weather conditions with driving rain!

10 hardcore boot campers turned up with 4 being new faces. A great session was had despite the conditions and everyone worked very hard - BIG BIG well done to everyone - you know who you are!

Boot camp session was as follows: -

After a thorough warm up

Round 1
Kettlebell Swings 30 seconds
Squats 30 seconds
Kettlebell Swings 30 seconds
Squats 30 seconds
Power walk around 50 meter perimeter and repeat 3 times

Round 2
Jogging around perimeter
2 people on the battling ropes for the duration it takes to run the perimeter then next two on the ropes until everyone has had a turn.

Round 3
Kettlebell One Arm Swing 30 seconds each arm
Kettlebell One Arm Press 30 seconds each arm
Power walk perimeter
Repeat 3 times

Round 4
Sprint 15m
30 seconds star jumps
Jog 15m
30 seconds alternate lunges - repeat 3 times

Round 5
As round 2.

That was it, lots of work with minimal rest and the first boot camp session of the year complete!

Swinging the Beast!

2010-01-13T08:06:00.000-08:00

I trained last night with the focus of the session being squats and some kettlebell work.

I have a further 2 squat based workouts before my compeition so am ramping up the weight now and cutting down on the repetitions.

The aim for the session was to work up to 160kg.

It went as follows: -
Warm Up
Various mobility exercises including arm circles, hip rotations, squats, jumps, lunges etc

Main Session (all weights in Kilos)

Squat
Bar * 30
40*5
60*5* 2 sets
90*3 * 2 sets
110*3
130*1
150*1
160*1
160*1
160*Fail at the bottom
150*Fail at the bottom
140*1
140*3
90*3*2 sets technique work.

These were dissappointing. The actual weight of 160 wasn't an issue, however what I found was my hips were coming up too soon making for an ugly squat. I have found that up to 150kg I am fine, but 160 and it becomes ragged. I think there is some flexibility issues in my thoracic spine causing me to struggle to maintain the required arch. Time to see the osteo I think for a realignment.

Next up were kettlebells.

Kettlebell Swing
40*10 reps
40*10
40*10
40*10
40*15 Vid of top set here:-

Kettlebell One Arm Jerks
32kg * 5 Left/5 Right
32kg * 5 Left/5 Right
32kg * 5 Left/5 Right
32kg * 5 Left/5 Right
32kg * 5 Left/5 Right

Kettlebell Snatch
20kg * 50 reps

That was it, a long 2 hour session mainly due to the rest periods required between squats.
A reasonable session if not a little frustrating on the technique front.