You’re only as strong as…..

5 03 2010

So you can run a marathon in 3 hrs…..

So you can Deadlift double bodyweight……

So you can do 200 Kettlebell Snatches in 10 minutes….

But are you really strong?

Or is there a weak link?

When I read powerlifting articles, they often talk about the ends of the chain, ie your hands. For them the grip is vital for lifting the huge weights they lift.
But it’s not the only limiting factor.

What if you were to go through the chain link by link?
What would you find?

More importantly, would you be willing to find it?

Are you willing to go through your ability and face your weak links?

It will mean spending time training the things you don’t like training, doing things you don’t enjoy. Do you suffer from back pain, maybe it’s time to learn the deadlift or the kettlebell swing.
Do your shoulder hurt? Perhaps it’s time to steer away from then bench press and start pulling instead.
Can you barely reach your feet to put your shoes on? Perhaps it’s time to engage in some mobility work.
Are you tired and lethargic? Perhaps you need to put down the biscuits and reach for the fruit bowl.

Strength coach and T-Nation author, Chad Waterbury, once said in an article of his:

“A program that only ever trains our weaknesses may just about be the most beneficial program we can do, it’d also be the most boring”

And how true.

Currently I’m resting up my shoulder, so I’m not doing much upper body work. But to be fair, that’s not really my weakness anyhow. I am breaking out the Pilates though.
I have been feeling very tight of late, mobility has become a weakness. Pilates will help with this while at the same time addressing a few core issues I have.
My limit on the deadlift is reached when an old low back injury starts to send warning signals. Between the core stabilisation of Pilates and some other heavier core strength work I hope to bring my deadlift even further than it’s ever been pre injury.

It’s going to be dull, but so what. I’ll be stronger for it.

Now this weekend is a busy one for me, so I’ll not be able to meet for a saturday session. However, that doesn’t mean you all shouldn’t get off your backside and out in the fresh air.
Saying that, I may head down to Ringsend park for a run.

Then on Sunday, you have the opportunity to come down to Wild Geese HQ for a Level 1 Kettlebell Lifting workshop. In aid of Little Lia, who just celebrated her 5th birthday.

See you Sunday

Dave





How do you become a Kettlebell Instructor?

2 03 2010

I’ve been getting a lot of emails recently asking how to go about becoming a Kettlebell instructor.

With the meteoric rise in popularity of the kettlebell over the last few years, this is hardly surprising. After all, it can become a nice little earner if your savvy.

However, this should not be your only motivation for wanting to become an instructor.

I know, many of you out there are looking to update their REPs points or gain Continuing Education credits, in order to do this there many weekend courses for you to attend. However, doing a weekend in something DOES NOT make you qualified to teach that something.

Especially in the fitness industry.

There are weekend courses out there that will give you not only the REPs points but will also give you the title of Instructor in any number of aspects in the fitness industry. Some, I can understand, they are small topics that serve as an adjunct to what you (should) already know.

Others, absolutely not.

There is one company that markets quite heavily and offers weekend courses in Olympic Lifting, Kettlebell lifting and Boxing. In my eyes this is ridiculous.

Unless you have years of experience with these skill sets, how can you possibly hope to teach them?
How can you spot the technical mistakes, the details that make these specialities special?

So whenever I’m asked how to become a Kettlebell coach I answer the same way, “Train long and hard with kettlebells first!”

If you don’t you’ll end up a mockery just like that Jillian woman in my last post.

There are two people in Dublin who I know are teaching Kettlebells, they may even have done an “instructors” course, but I know for a fact that they do not have experience with the bells. This makes them dangerous.
(I’m sure that there are more than these two, but I know of these for a fact. And no, I’ll not mention any names)

If you take a look at the Wild Geese class schedule, you’ll see that the monday class is marked as an advanced session. This is because it is taught by Paul Cox, a man whose Instructional experience goes back to 1988, over 20 years.

Does he feel that after 20 years training folk, he no longer feels the need to deal with beginners?

No.

He refuses to teach beginners because he holds no certification in Kettlebell lifting. He refuses to teach anyone that hasn’t already been trained in the basics.
Paul was the only person I showed the Kettlebell techniques to after I first started to use them in my own training, long before I began teaching publically. He took to them extremely naturally, as you’d expect from a multiple Black Belt holder.
Yet, he still doesn’t feel knowledgable enough to teach.

Give him a barbell and he’ll show anyone.
But not Kettlebells, even though I keep telling him that he’s more than good enough.

Yet idiots like that Jillian woman, the biggest looser, will happily go on YouTube demonstrating crap technique in the basics and finish with something ridiculously dangerous.

The difference between Wild Geese Paul and Biggest Looser Jillian can be summed up in one word.

Integrity.

Most instructors these days have none.

They are more interested in lining their wallets then they are in your health.

So with all that said I am going to offer you the opportunity to become a Certified Wild Geese Kettlebell Coach. I’ll spend some time thinking of some catchy title, like CKT or RKC or something, just because that’s what people like.

Like the CKT that the IKFF run or the RKC that Dragon Door run, there will be a minimum standard.
Unlike any other Kettlebell certification that I know of, it will require you to actually teach.
Throughout the course of this year I will be running workshops, levels 1 to 5. By the end of the 5 workshops you will know your way around a kettlebell.
The workshops are spread out, so that if you attend a level 3 but your level 2 skills haven’t improved since I last saw you, you will fail, automatically. No questions, no refunds.

This is very much in the same vein as my Martial Arts upbringing. In fact my own coach, Steve Cotter calls Kettlebell lifting, the “Martial Art of Strength training.” My own attitude is no different.

After the completion of all 5 workshops, you should be ready to think about becoming a coach. you may then apply for your Instructor certification.

This will be a test of your ability to teach either my Tuesday Kettlebell beginners class, or teach both a level 1 and level 2 workshop.

The workshops will be run at the Wild Geese HQ in Dublin 2, or if you have your own club/facility I can come out to you and run workshops there.
Obviously if I’m to travel to your club we can combine the workshops to make longer day.

So, how do I become a Kettlebell instructor?

Train long and hard with Kettlebells, then give me a call.

Dave





Question Everything

27 02 2010

A friend of mine over in Scotland just posted a link on his facebook page.

Normally Rannoch is pretty reliable, his Simple Strength site reflects his attitude to life and training. So when he posts a link to a vid clip you know it’s going to be worth a look.

This one was a corker!

All he said is “Watch at 2:19…this is priceless…”
So for your entertainment I’m including the vid below.

But before you watch it, I need you to remember one thing….Question Everything.

My son is just learning to talk and already i’m dreading the day he starts with the “Why is the?”, “But, Why?”, “why?”

You know the ones, endless questions of why this and why that. But in reality it’s not such a bad thing. After all if you watch the clip without a question in your mind, you’ll certainly be answering some down at the physio clinic.
The trainer in the clip, I’ve been reliably informed is the coach on TV’s the Biggest Looser.
Have a look and as Rannoch says, check out 2:19

Did you see it?
That last “special move” I mean c’mon. If ever there was an injury waiting to happen, thats it right there.

If you’re interested in learning how to perform the Kettlebell Swing right, please ignore this video and instead come along to a qualified kettlebell coach.
I’ll be running a Level 1 Kettlebell workshop at the Dublin HQ on March 7th.

All proceeds going to charity, so book now by emailing info@wildgeesema.com.
Level 1 covers the Swing, Squat and Press, all with a single bell. And by the end of it you’ll be moving safer and more effectively than the dipstick in the clip.

Or If you’re in Scotland, www.simplestrength.com is the place to go.

In the meantime here’s a simple kettlebell workout for those of you not tempted by the hollywood spine trasher:

Perform as a complex (ie do all reps of each drill without putting the bell down)
1 – 1 Hand Swing x 10
2 – Clean / Front Squat / Press x 10
3 – Reverse Lunge x 10

Immediately repeat in the other hand
To as many rounds as possible in 20 minutes.

Why?

‘cos I said so, now get on with it….

Regard

Dave





Why I’ve been quiet and the Saturday Session

19 02 2010

I’ve not been posting much recently, but rest assured I’m not slacking!

I wouldn’t leave you alone without a good reason. One reason is the weekend away I just had with ESTS, another are the two projects I’m working on for you.

One is a series of Kettlebell workshops running from level 1 through to level 5. As I grew up in the martial arts, these levels will be assigned a colour, as in the coloured belts I grew up trying to achieve.
By the time a student has completed all 5 levels he, or she will have attained Black Belt, or in other words, Mastery of the Basics.
I will also be working on a further level after the black belt whereby the student receives the right to teach under the Wild Geese banner.

The other project is simpler, an eBook, a sister book No Equipment, No Excuses that answers a question I’m often asked.

“Whats the best exercise for burning fat?”

I always answer with a question myself “Just one?”

This book is to answer that.

But lets change the subject and talk about this saturday.

For the saturday session I’m limited in what I can do due to injured shoulder. So we are going to do something a little different to usual.

We are going for a run. I haven’t decided if we’ll do endurance or sprints but if you come down to Ringsend Park, the entrance beside Rope Walk Pl and Parkview Pl, you’ll be sure to find out.

See you Sat at 12 noon.

Dave





Level 1 Kettlebell Workshop – Lifting for Lia

17 02 2010

On the 2nd Feb a group of fighters and fitness enthusiasts all gathered together at Wild Geese HQ for a Kettlebell Basics workshop.

It’s something I had been promising for a while, but as I’m so busy, often forget to arrange until too close to the date.

This time though it was different.

Our resident Kickboxing coach, Ronan McSweeny, had actually requested that I run a workshop as he’d seen me using them, had a go and thought, this could help.

So he put word out amongst his crew and then said “Dave, need to run a workshop”

Who am I to argue with the Irish, 4 Nations and World Full Contact belt title holder?

We set a date and I got to work.

The result was a cracking afternoon with attendance from a wide range of people, Kickboxers, Brazillian JuJitsu players, Mixed Martial Arts fighters, fitness enthusiasts and our intrepid Judo Coach.

There were one or two cancelled late on but have since paid up and one or two who handed over cash even though they knew they wouldn’t be in attendance.

Why would they do such a thing?

Because all the money raised on the day was to be donated to the Lia Stem Cell Fund (www.liastemcellfund.com), I’ve written about this poor girl before, but please click the link, you’ll find a whole heap of info on fundraising events and even instructions on how to donate directly into the fund.

We raised a little over €200 on the day. Future workshops will raise even more.

But back to the day….
After a joint mobility warm up participants were taken in detail through the three foundation movements in kettlebell lifting, the Squat, the Swing and the Press.
Over a 2 hour period the gathered crowd learned, listened, asked questions and practiced these drills until each and every one of them had a thorough understanding of the hows and why’s of the methods taught.

This all culminated in a short workout using the same 3 moves.

I’ve since decided to call the workshop my Level 1. I will be expanding on this with further workshops until the participant has enough knowledge and experience under his or her belt to become a certified instructor.

Unlike any other certification I’ve seen, the completion of the workshop does not guarantee a pass. I will expect you to teach a seminar or class of beginners (including myself) before the title of Coach is bestowed upon you.

It is a title that can and will be rescinded if misrepresented.

At Wild Geese we take our reputation very seriously.

That said, I will be running another Level 1 workshop on the 7th March, between 12 and 2pm.

Cost will be €20 per head, all going into www.liastemcellfund.com

To book your place either email me on info@wildgeesema.com or drop me a line on 087 672 6090.

You can also book me to run a workshop at your own club/gym/venue. I’ll still donate the cash.

Regards

Dave





Apologies, but….

10 02 2010

Sorry gang but I have to go away this weekend.

But believe me it is business and not pleasure!

When i’m not torturing willing victims with Kettlebells, Bodyweight drills and brutal circuits, I act as an advisor to a UK based Security Company, www.specialist-security.com.

My job with them is to advise on Self Defence Tactics and on keeping the body and mind in tip top shape for when a situation goes pear shaped.

The downside is, from time to time I get called away to sit in on the various training courses they offer.

Ok, I’ll admit, it’s not a bad downside, it is also fun to learn about up to date security methods and swap stories with the lads that have been there and done that.

This weekend is something different for me, Maritime Security. And me, a land lubber!

The upshot is there are no Kettlebell classes, lunchtimes or evenings untill Tuesday, and while I won’t be doing a saturday session in Dublin, there’s no reason for you lot to sit idle!

I do intend to get a workout done in my hotel room. I’m making the assumption that the gym either doesn’t exist or is crap, so it will be bodyweight for me.

I’m going to do somebody elses workout over the weekend, it’s from Scott Sonnon and his Tacfit program. He gave away a free workout from his new Tacfit Commando Program, so I reckon if ever there’s a time to try it it’s while hanging out with a load of Commando types.

The advantage of the Tacfit Commando program is that it is designed to be short, sharp and effective and utilises bodyweight only movements. Sounds similar to many of my own programs, but the difference id Scott Sonnon uses moves like you’ve never seen! Stick Tacfit and Scott Sonnon into the YouTube search bow if you don’t believe me!

Any how, till Tuesday.

Keep Training

Dave





Reminder – Kettlebell Basics this Weekend

5 02 2010

Quick reminder that I’m running a Kettlebell Basics workshop this weekend.

It is on Sunday from 4-6pm and will cost you €20, or if you’re a Wild Geese Member, €10

Although feel free to pay full price as ALL the cash is going to the Lia Stem Cell Fund

Hopefully Shay (Lia’s dad) or his friend Keith will be present to collect the money.

The workshop is aimed at anyone interested in starting to train with Kettlebells and those wishing to tighten up their technique.
You are encouraged to ask questions.

We will be covering:

· The Swing

· The Squat

· The Press

Time is tight, so please be early.

If you can’t make this workshop, I will be holding more in the near future, both basic and higher level, or if you simply wish to donate to the fund instructions can be found HERE

This weekends Saturday Session will be a held at Grand Canal Dock, D2. Find the red poles and you’ll find me. It’ll be kicking off at 11am.
Be prepared for a short sharp shock using the very best from No Equipment, No Excuses

Dave Hedges

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

www.wildgeesema.com / www.WG-Fit.com / www.LiaStemCellFund.com

info@wildgeesema.com

+353 87 672 6090

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The Difference Betwen the Old Time Greats and You

4 02 2010

I’ve just been reading through some old time strength manuals and yet again I find their foresight and knowledge to be incredible.

One thing that jumped out at me and inspired this post is the use of Isometrics.

In “Strength & How to Obtain It” by Eugene Sandow, regarded by many to be not only the father of Physical Culture but also the best built man in history, Sandow states that:

“As I have already said, it is the brain that develops the muscles. Brain will do as much as Dumbbells, even more.” He then goes onto recommend that people ought to spend a little time every day contracting their muscles merely with their will power. In doing so “You will find it will have the same effect as the use of dumbbells or any more vigorous form of exercise”

Sandow then continues his statement by saying that isometrics contractions are of value in strength building but “it is perhaps more valuable owing to the fact that it improves the will power and helps to establish that connection between the brain and the muscles which is the basis of strength and condition”

It is this will power and the mind-muscle link that can be the difference between average and exceptional. Sandow knew this back in 1897 when he wrote the text. Most of the elite athletes know this instinctively, but what about the rest of us now?

It seems all but forgotten.

Everyone is looking for a quick fix to their fitness and physique worries.

Perhaps this forgotten method of muscle control, or isometrics, is part of the puzzle in bringing people back to fitness.

For a long time I’ve been an advocate of training from the inside out. Anyone who comes to me as a beginner soon becomes familiar with Planks and Bridges, two drills that build strength in the supporting structure of the body. They then move onto the Kettlebell Swing, another great drill that targets the most common weak links in the body. These drills are chosen as the train the core first, the limbs can be looked at later.

But what if we can go deeper?
Train the mind muscle link. Train the nervous system?

Now training the nervous system is nothing new, but it usually requires heavy weights, explosive lifts or expensive technology (Acceleration training, as made popular by the PowerPlate works on the nervous system). These methods, while commonly available, today are a little impractical. Can we train our nervous system at home, in the car, at home?

Well yes. And it’s isometrics that will do it.

Power Breathing and the Vacuum drill are perfect examples of Inside Out isometrics. Remember these drills have stood the test of time, they’ve been around far longer than your “Shakeaweight” or your “Stairmaster”. They’ve been used by martial arts masters and Old Time Strongmen since training began.

If you want more here’s a link to a free Isometrics giveaway available for download. And this is a video of power breathing and Isometric tension in action:

Regards

Dave Hedges

author: No Equipment, No Excuses – Bodyweight Training for the Home, the Office & on the Road

email info
www.wildgeesema.com / www.LiaStemCellFund.com

+353 87 672 6090





No Money? No Gym? No Problem!

2 02 2010

I’m sure most of you reading this blog are aware of the other side of the Wild Geese.
We’re not just about strength, conditioning and general fitness, no, we are also involved in the overlapping worlds of Security and Martial Arts.

Overlapping?

Yes. You see the Wild Geese founding members both grew up practicing martial arts, this led them to learn about conditioning training to be better able to compete. And then both instructors found themselves working in the security field, where again having strength and endurance can be life saving.

Our boy in Africa is no different.
Wild Geese founder, Paul Cox, met Samir (Sam for short) in the Gambia when Paul was away working. The two became friends and it turned out that Sam was as passionate about the martial arts as Paul is.
Over the course of a few years, Paul would travel over and stay with Sam and they would train. Eventually Sam earned the title of Wild Geese Representative. A coveted honour that has only be handed out to 4 people in the world, and we took it back from one of them.

Well it seems Sam has been doing well for himself. He’s training many of the Gambian security forces in unarmed combat, but now they want him to train them to be stronger and tactically fit.

You can imaging that in Africa, Gyms are hard to come by.

So Sam got on the phone and called up Paul’s for help. Paul came to me. We sat and had a think, here’s what we thunk:

We have already sent Sam a copy of No Equipment, No Excuses, the Bodyweight Manual. But this failed to impress the Gambians as they want all the shiny gear that they see on the telly.
So we have to do something else.

We sent over links to some other peoples sites, people like Josh Henkin and Ross Enamait. People that like ourselves, use basic equipment, and they both strongly advocate the use of the sandbag.

The sandbag is the ideal substitute for a gym. It’s easy to change the weight, but it always feels heavier than the equivalent weight on a barbell. Plus it offers movements that are just not possible with a bar, moves that for a tactical or combat athlete are vital.

So Sam convinced his boys this was the way to go. Over the next few weeks Paul and myself will be creating a program based on the Sandbag and Bodyweight drills to turn the locals into unstoppable warriors.

We’re giving you guys the opportunity to follow along, all the resources we send over to Sam will be made available, via or shop page.
Plus there will be plenty of information posted right here for no charge.

In fact heres a favorite session of mine right now:

Based on a Density style program, set a timer for ten minutes. You will perform as many sets fo 3 reps as possible in that 10 minutes. Record the total number of reps and attempt to beat it next time by adjusting the reps and rest.

Here’s the workout:
1A – Hindu Press Up x 10 mins
Rest 3-5 mins
2A – Sandbag Clean & Press x 10 mins
Rest 3-5 mins
3A – Sandbag Zercher Squat
Total training time including rest periods and warm ups should be no more than 45 mins.

Here’s the Sandbag Clean & Press in action:

Regards

Dave





Warm Ups

1 02 2010

Warming up.

Not something I’ve ever been really good at.

So what right have I to write a post about it?

Simple. Just because I hate doing the warm ups, I force myself to. I wasn’t always this way and I’ve had the injuries to prove it.
My philosophy was always to start doing whatever I was going to do but at a nice easy pace and slowly ramp it up.

What this meant was I’d jump onto my mountain bike and be in top gear standing on the pedals within 100 meters. I’d tie my shoes on for a run and as soon as I was out the front gate I’d be at full tilt.

I wasn’t much different when it came to lifting.

As I got a little older, I started to wonder why the knees, hamstrings and back were always at me. And then one day BANG!

There goes the back. One misaligned Sacroilliac joint and one herniated disk. 6 months of having to warm up to merely get my sock on.

Now, I warm up for everything.

But how do you warm up? there are so many conflicting stories and evidence that it’s difficult to make heads nor tails of exactly what to do.

Over the years I’ve reached the conclusion that a warm up should be quick and simple. It should tell you how your body is performing today, does it need special attention in any particular areas and is it rested enough to go hard in the days training.
In other words a warm up is not merely a thing you have to do before the meat of the program, it is more like a systems check.

Are the shoulders tweaking? Warm them up more, or maybe leave out pressing today.
Is the hip stiff? Spend longer mobilising, perhaps even stretch.

Learning to listen to the body is a vital skill.

So how do we warm up?
Simple, take a 10-15 minute time slot and break it down. Start by elevating the body tepmerature, skiping or jogging is good here. Then mobilise each and every joint, start with the major joints, the hips and shoulders. Move to smaller and smaller.
Then get active. The following video is one of my most effective warm up routines.
It’s5 minutes of kettlebell work.

I’d already spent a few minutes skipping. This was followed by:

Hand to Hand Swings – warm the hips and hamstrings, elevate temperature
Kettlebell juggling – Wake up the nervous system and boost hand eye coordination
Over head Squat/Windmill – Open the chest and shoulders, stretch the hips
Circular Cleans – Great for the shoulders, gets them nice and warm, also loosend the waist.
Halo’s – For shoulder mobility and core activation

That just about hits all the bases, but the proof is in the pudding. The day I filmed this I hit 2 new PR’s in my strength program. Now thats a good warm up!

Here’s the vid:

Let me know how you get on

Dave

And Don’t forget, on the 7th Feb I’m running a Kettlebell Basics Workshop in aid of the Breaking for Lia fundraiser. You’ll get a full joint mobility session at the beginning as your warm up!