Bullet Proofing the Body with Bodyweight & Kettlebell Lifts

22 05 2013

In the midst of all the excitement talking about the launch of my Kettlebell Instructor Cert, I’ve almost forgotten to promote the workshop I’ll be teaching down at Dolan Fitness in Tullamore in a little over a week.

On June 2nd, I’ll be at Kieran’s gym teaching what we’ve titled “Creating the Complete Athlete with Bodyweight and Kettlebell Training”

That’s a pretty fancy title.

But it actually reflects the training that is most often overlooked by many in the strength and conditioning world.

An athlete needs to be strong, this is an irrefutable fact. And there is no better tool for developing maximal strength than with the barbell. If a training program doesn’t revolve around Squats, Deadlifts, a big Press and an olympic variation, then perhaps you should re-evaluate your training program.

correct swing technique loading the posterior chain and activating the stretch reflex

correct swing technique loading the posterior chain and activating the stretch reflex

But those lifts all one dimensional, they challenge you in a single plane and are all performed standing still.

Get out of the gym and into the real world and it all changes, you become challenged from every conceivable angle, you have to generate force from weird positions for unknown amounts of time and an unknown number of repetitions.
Just how many tackles will you make in that rugby match with how much of a rest in between them?
How many kicks will you throw in the ring?
At what point during that clinch stalemate will you get to explode into a flurry of action to gain the upper hand?

These are all questions an athletic training program needs to be prepared to answer.

This is why my athletes training programs have a heavy emphasis on bodyweight training and kettlebell lifts.

I’m no fan of the phrase “functional training” I believe it’s lost all meaning since it entered the mainstream fitness world. But I do believe that there are few better ways to achieve the ability to develop fitness in a manner that can be applied to your sport than with the use of bodyweight and kettlebells.

Develop power and power endurance with bodyweight training

Develop power and power endurance with explosive bodyweight training

The reasons?

Well, training with your bodyweight requires at the most basic level, a high degree of physical awareness, proprioception, balance and core strength.
Every exercise you do will involve moving a large portion of yourself through space.
You can train motions that require rapid changes in direction, changes in height, locomotive patterns and movements that replicate the force vectors of your sport.

Full body strength and coordination focused around the core

Full body strength and coordination focused around the core

Add a kettle, an implement that is used in repetitive swinging type lifts that utilise the stretch reflex and the elastic nature of the fascial network and you start to bullet proof a body.

Between the two methodologies and a principle based training program, I haven’t found any better way to get my athletes frighteningly strong but with the mobility and endurance to match that strength and the structural integrity to shrug off injury.

Be sure to drop an email either to me on info@wildgeesema.com or Kieran on info@dolanfitness.com

The day will be practical in nature, so bring some water as well as a notepad, pen and an open mind.

See you there

Regards

Dave Hedges
http://www.wg-fit.com

 

 


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Bodyweight Minimum Standards, How Do You Measure Up?

25 02 2013

What a weekend!

Saturday just gone I was over in Galway teaching the Bodyweight Workshop.
Sunday I was with Wild Geese Martial Arts founder, Paul Cox where we presented at the Filipino Martial Arts Exchange, then when I got home, the wife and I took a rare night out together at the movies where we saw Mama.
The Missus spent most of the movie clinging onto me with one hand and shielding here eyes with the other hand. Big scaredy cat!

Mama

But anyhow, back to the workshops..

Galway was cool.
I’ve run the bodyweight workshop in a few gyms now and always been blown away but the response I got from the attendees. In each workshop, at least half the attendance are instructors and coaches in their own right, and still they leave blown away by the possibilities of training with zero equipment.

Duckwalks - feeling the buuuurn!

Duckwalks – feeling the buuuurn!

Now I’ll admit, we did digress once or twice and grabbed the odd bit of kit to illustrate a point or show how to progress a movement by adding external resistance, but the majority of the work requires nothing more than your body and few feet of floor space.
The best thing is that when I created the workshop I actually wasn’t that confident that the first half would stand up to scrutiny, after all, how long can we talk about a simple Push Up and a Bodyweight Squat?

Well? How long?

An entire hour on each movement is how long. And that’s not even going into mad variations. We take the movement and dissect it, we strip it back to its absolute foundations, look at regressions, common errors and then progressions. The progression we build to are the unilateral versions, the Pistol squat and One Arm Push Up.

What makes the day workshop special is that it seems this level of technical detail in these simple exercises is largely missing, or possibly more accurately, it’s forgotten.
Very few people give these movements their due.

And that is a problem.

Each time I run the course, I have some very experienced gym goers and athletes humbled by these exercises that are considered basic.
Watching a person doing a Push Up or doing a Squat can tell a story. It shows limitations, structural imbalances and body awareness. It gives an idea of how well a person can move athletically.

So here’s a few minimum standards for these bodyweight exercises, see if you can pass them. Remember, quality is key here, I won’t accept half reps, poor quality reps, so neither should you. Accept nothing less than perfection.

And before you go on, no, I’m not perfect, some of these I struggle to meet:

Elbow Plank – Minimum acceptable standard: 2 minutes

Push Up – 50 real reps (25 for women), chest will touch the floor between the hands and the arms will come straight on each and every rep. Keep the spine in neutral throughout, that means no sagging heads or backs. (I rarely do high rep push ups, so don’t know if I can still do this. I’ll check this week..)

Bodyweight Squats – 500 reps, full range ie hamstrings meet the calves on each rep. Keep the feet flat, although 500 Hindu squats is also good.

Wrestlers Bridge – Weight on the forehead, for 1 minute. (This one gets me!)

Single leg bridge – 50 reps per leg, from floor to full hip hyperextension.

Pull Ups – overhand grip for 15 (5 for women) full reps. I give slight rider on these, I don’t expect guys to relax into a dead hang at the bottom, as that messes with my shoulder so I don’t like it as a technique. Keep the shoulders retracted the whole time.

Once you have these, try then the following:

One Arm Push Ups x 10 each hand.
Pistol Squats x 20 each leg

20 of these per leg please.

20 of these per leg please.

Just to reiterate, quality must come before quantity.
Do your bodyweight numbers add up?

Next week I’m up in Crossfit Causeway teaching Kettlebell Technique. That’s going to be a blast!

See you there!

Dave
http://www.WG-Fit.com

 


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Train to BE Good, not just LOOK Good

28 01 2013

Don’t think bodyweight training is cool?

Check this out!

Awesome eh?

Did you notice the meatheads in the background? Did you see them looking on with bemusement?
I’ve actually had that happen to me when I’ve trained in a commercial gym.

It always amuses me that being able to move our own bodies with control, power and coordination causes such confusion. After all isn’t this the point of training in the first place?

Yet almost everyone goes to the gym and remains as stationary as possible for their training, we even have chairs to sit in for shoulder presses!
There’s even machines to sit on so we can train our legs. Think about that for a moment.

A machine designed to help you move as little as possible

A machine designed to help you move as little as possible

To get the very muscles that propel us over great distances or at great speed, we sit down. Where’s the logic?

Most are training just to look good standing still.

But we don’t live life standing still. We don’t interact with others standing still. We don’t fight standing still. We don’t kick a field goal standing still.

All these things require us to move our body though space.
They require coordination, not just of our limbs, but of our mind and body, of our central nervous system and of each muscle fibre firing at the right time in the right sequence.

Now we’re not talking about specific athletic skills, no boxer ever got good at throwing a punch without throwing thousands of punches.
We are talking about general physical ability or athleticism.

I have worked with many “gym bunny” athletes. Guys who do the whole stationary training thing. Guys who have bulging muscles that look the business but just don’t deliver when it counts.
After a few weeks of bodyweight based training, they ALWAYS report improvements in their athletic prowess. They move better, more fluidly, quicker and with less joint stress.

I’m not saying we don’t let then use weights, of course we do. But when we have them lift, they do so on their feet. We reinforce the lessons learned with bodyweight training by loading those same movements.
We increase the load by adding external resistance in the form of Kettlebells or Barbells, especially for lower body and total body strength. But for upper body strength I mostly change the leverage or the intensity of a bodyweight drill.

A push up can become a plyometric push up or better yet a one arm push up.
In my opinion, unless the athlete requires additional mass, the one arm push up is the absolute best upper body training drill.
Combine that with pull ups and there’s little else needed to build a powerful torso that will deliver in under any circumstance.

Here’s some footage from my Bodyweight Training Workshop detailing how we progress an athlete into the One Arm Push Up:

I’m running this workshop next over in Galway Kettlebells on Feb 23rd.
The day is dedicated to the mastery of bodyweight fundamentals and their progressions into ore advanced exercises. We also finish the day with Animal and Martial Arts based moves, some of which are featured in the showcase clip at the start of this post.

If you need to revitalise your training, improve athleticism, develop agility and move with the ease and grace of a professional fighter, drop me a line as places are limited.
For details on the workshop CLICK HERE

Regards

Dave
http://www.WG-Fit.com


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Develop Cat Like Agility with Animal Movements

27 11 2012

Last week I asked my facebook members what they would like to work on in their training.
I was pleasantly surprised by the amount of people who included Agility as one of their answers.

Too many attend gyms, lift weights, get stronger and leaner and in doing so become locked into the movement patterns they train the most. It’s not just the gym population but runners, cyclists and even many martial artists.

People become locked into the movements that they train in the gym at the expense of all other natural movements.
Hence we have cyclists who can’t run or jump. We’ve Judo/Jiu Jitsu players who walk around hunched over, we have strength athletes that can’t lift their arms over head and so on, so forth.

So to hear people recognising that agility is an important part of fitness makes my heart sing!
If you play a “chaotic” sport, such as rugby, Mixed Martial Arts and a few others that require constant changes in posture, changes in direction, height changes, speed & power generation in a variety of directions, then you’re probably going to be fairly agile already. But most sports are becoming more and more contrived, meaning the people that play them are becoming more and more locked into certain movement patterns which leads to losses in mobility and as a result agility.

And that’s those who play sports. What about those that simply lift for general fitness/aesthetics?
I was at another friends gym a while ago and was surprised at her own lack of athletic movement even though her I highly rate her strength training routines and the aesthetic results they give.

But without an athletic outlet, you simply end up looking good while standing still.  For me, that’s just not good enough, we need to look good in motion. We need fluid, cat like movements, not stiff muscle bound actions.

And the best way to do this?
With animal based bodyweight drills.

Animal movements have been a staple of traditional martial arts conditioning since day dot. And for good reason.
Animals run, jump, crawl, roll and simply enjoy their bodies. Animals don’t “train” they play.
And while, yes, we do need progressively programmed training, we must never forget to spend time playing.

Animal movements invite us to get on all fours and crawl, to roll, to spin, to jump and to flow.
and while they are doing so they train the body to move in various directions, not just the saggital plane.
They are joint mobility, they are asking for strength and power to be produced in unusual directions, re wiring the nervous system, developing coordination, endurance and with gentle persistence, agility.

During this Sundays bodyweight workshop I’ll be sharing a host of animal based drills taken from the Asian martial arts that ask you to roll, crawl and jump, forwards, backwards and with a little imagination can be combined into universal patterns.
All while having a bit of fun.

There are still a few places available.

Event: Bodyweight Workshop – Equipment free strength & fitness from the martial arts and more.
Location: Wild Geese, Magennis Place, Pearse St, D2
Times: 1000 – 1600
Cost: €50pp
To Book: email info@wildgeesema.com

Regards

Dave
http://www.wg-fit.com


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How to use Bodyweight Training for Athletic Power

26 11 2012

You all know I love bodyweight training.
There’s something special about moving freely powerfully and unheeded by anything external. It’s just you against gravity.

When you train with bodyweight movements it brings about a superior level of body awareness, a level of athleticism and an aspect of playfulness that you just don’t get with other training formats.
Of course, I use kettlebells and barbells, but no matter what I’m working on, or what my clients are working on, there is always a good deal of bodyweight training in our programs.

Considering most of my guys are involved in contact sports, be that the array of martial artists I train, the rugby players or the GAA lads, it’s clear that strength, power, and agility would be priorities. But also my triathletes and runners seriously benefit from the increased agility, core strength and body awareness brought about by moving their own bodies through space in a variety of patterns.

The problem with bodyweight lies in loading. How do we recruit the high threshold muscle fibres, how do we develop real strength and power as opposed to simply doing endless sets of push ups and crunches a la most bodyweight programs?

Well the answer lies in changing the leverage of the body to both increase the workload on the target muscles and also boost the intramuscular coordination as the body struggles even harder to stabilise itself.

Check out this video of an upper body strength set I recently performed after a Kettlebell Pressing set.
In it I use a very tough variation of the one arm push up, starting from the bottom position, each hand change I add an extra rep. Here I do a ladder of 1L/R, 2L/R, 3L/R. That was enough!
In between I do some Lever lifts, a powerful drill for core strength, proprioception, the lats, the serratus and much more.

Here’s the clip:

One arm push ups are a standard for all my fighters. Take another look at my body position during the push up. The slight lateral curve of the spine the drive from the hip, though the torso finishing in a powerful extension of the shoulder and arm. Visualise the same movement but stood up, it’s a punch. A big right cross.

But what about the legs? How do we develop explosive power through the lower body?
Well, my go to drill for this is the Knee Jump, or as we call them, the “Monica” after one of our members (long story..)

The “Monica” starts from a dead stop and relies on a very powerful explosive contraction from our hips to propel us upwards from a kneeling position to our feet. You cannot perform this drill slowly, only genuinely explosive power will get the drill done. And for a contact athlete, thats a vital skill to have.
In this video I show the Monica and how we increase it’s effectiveness by combining it with other jumping and plyometric drills.

Watch the clip below:

 

None of these drills are easy, they don’t suit beginners, but if you train hard and need to bring your athletic performance to the next level, add these in.

I’ll be teaching these and much more during the Bodyweight Training Workshop this Sunday 2nd December.
Places on the workshop are limited, so be absolutely sure to book your place asap:

Event: Bodyweight Workshop – Equipment free strength & fitness from the martial arts and more.
Location: Wild Geese, Magennis Place, Pearse St, D2
Times: 1000 – 1600
Cost: €50pp
To Book: email info@wildgeesema.com

Regards

Dave
http://www.wg-fit.com

 


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Building your foundation

26 09 2012

The current thinking in the Strength & Conditioning world is that Maximal Strength is the key to all success.

And yes, there is too much evidence to say that this isn’t so. But…..

Is it really the be all and end all?

Not in my opinion.

It certainly isn’t the best place to start in your journey to awesomness.

My personal background is in martial arts, as are many of my athletes. From listening to the stories from my teachers, their teachers and the books that have been handed down by teacher s past is that strength must first be built in the tendons, the ligaments and the mind.
Strength must be developed in tandem with coordination, balance and will.

For me, this means bodyweight training.

There is an ever growing trend coming from some of the top strength coaches, especially those that are dealing more and more with MMA athletes, that bodyweight training is vitally important.
Yes, it must be augmented with the addition of external resistance, but for the large part, simple bodyweight is simply enough.

The foundation must be developed with the learning and execution of good movement patterns. The absolute basics of Pull Ups, Push Ups and Bodyweight Squats must be mastered. Each athlete should be rocking out full range, perfect reps with each of these drills.

Push Ups should be in the region of 50, the last of which should look exactly the same as the first.
Pull Ups should be 10 minimum. I prefer many to start out with and often return to the Chin Up grip (palms facing you) as this is a little easier on the shoulders and balances out the internal rotation from many other daily and training activities.
Squats should be full range, which means the hamstrings touch the calves on every rep for literally hundreds of reps. A single set of 500 reps should not be out of the question.

Once a respectable volume has been achieved, build the intensity of each exercise.
A simple method is to do them in reverse.
Instead of starting the push up at the top and taking breaks there, start and finish each one on the deck. Same with pull ups, start and finish with the chin over the bar rather than from the hang.
Gradually make the pauses in between each rep longer…..

Add hand placement variations.
I love mixed grip chins, bring your head up to the supinated hand. Maybe even change grip on every rep.
Same with push ups, try various hand placements, try moving the hands on every rep.

Develop your ability with body weight then add load later.

If you are looking for maximal strength development, then thats cool. Prioritise the barbell, but still keep the bodyweight drills for assistance work.

If you’re looking to learn more about adding bodyweight training into your routines, I’ll be giving a Bodyweight Training Workshop the Galway Kettlebells studio this November.
The last one in Tramore was exceptionally well received, we dissected the Push Up and the Squat, taking each one from absolute beginner to their advanced unilateral versions before moving to more exotic animal and agility based callisthenics.

I’ll announce dates shortly, but I’ll tell you now, there will be a 20 person limit, so be ready to book when details are announced.

Regards

Dave
www.wg-fit.com


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4 Awesome Events

5 09 2012

  1. 1 Mile Kettlebell Swing Challenge
    This was simply incredible. 5 of my guys completed the mile, another four did half a mile each. In doing so we have raised close to the €5k target with money still coming in and better yet we’ve touched the lives of a group of people that badly needed the inspiration and support we are providing.
    You can still get involved by donating here
  2. Bodyweight Training Workshop
    I’ll be down in Gan Powers gym in Tramore this Saturday where I’ll be teaching a full day of Bodyweight training methods and techniques.
    The topic list covers:
    Joint mobility
    Bodyweight basics
    Advanced bodyweight exercises
    Strength/mobility drills from the Martial Arts
    Animal & Agility drills
    Breath control & Chi Gung
    Stretching
    and if we have time we’ll do more.
    It’s going to be awesome, you’ll be sorry if you miss out.
  3. Steve Cotter returns to Ireland
    Steve has been a friend of the Wild Geese for a few years now, we’ve hosted him four times in the past. This time we’re not being so selfish, we’re sharing the love.
    Steve will be here for three days teaching 3hr masterclasses.
    On the 10th we’ll be in Belfast at My Gym, Edgar’s Industrial Estate on the Comber Road, Carryduff.
    the the 11th we head over to Galway where Sarah Smith will host us at Galway Kettlebells, on the Mulvoy Business Park off the Sean Mulvoy Road.
    We finish up in Wexford at Mick Kelly’s Wexford kettlebell Club in Total Fitness Systems, Unit 26 Westpoint, Clonard.

    Each master class costs €50 and will run from 18.30 – 2130.

  4. Mike Mahler of Aggressive Strength is also on his way to Dublin where he’ll run a two day workshop covering his kettlebell training methods and hormone optimisation.

It’s a good time to be in Ireland and into fitness.

 

Regards

Dave


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Learn to Train & Succeed with Bodyweight Training

20 08 2012

Pistol Squat

Bodyweight Training workshop
8/9/12 – Tramore Kettlebell Fitness

Due to popular demand I’ll be running a Bodyweight Training workshop.
This will be held at my friend Gan Power’s gym, Tramore Kettlebell Fitness.

You may have noticed over the last while I’ve been training almost exclusively with bodyweight exercises (read my training log here). Now while there’s been a massive emphasis on high rep squats, but there’s a lot of other exercises and drills I’ve been using that you may not have heard of.
It is also worth noting that most of my guys, even my strongest BJJ lads, are often humbled by some of the bodyweight drills I give them. In my opinion the use of bodyweight exercise is more useful to an athlete as they need to control their body moving through space. Sitting still and lifting an external weight may offer greater load, but it offers less proprioceptive feedback and requires much less intramuscular coordination.
Big words I know, but come along on the day and all will be explained.

Book your place today click here

Martial Arts inspired training methods for building genuine strength & power, not just “gym strength”

Over the course of the day I will share over 20 years of training experience from my roots in traditional martial arts, the physical training methods found in Karate, Aikido, Goshin Jitsu (Ju-Jitsu). The training I learned from the strength & conditioning coach at my school who looked after a top 15 schoolboy rowing team.
We’ll look at bodyweight training methods from Chinese martial arts, some of which were taught to me by top coach Steve Cotter.
We’ll show how to work the entire body in a balanced fashion with zero equipment. We’ll look at the best exercises for building strength, endurance, work capacity.
We’ll look at various methods for programming the exercises to suit various wants and needs. Are you a fighter? A fitness enthusiast? Do you need power or endurance? Are you looking for metabolic conditioning?

All avenues will be discussed. Including, and probably most importantly, how I integrate bodyweight training into a multi modality training program. How I combine external loading and bodyweight loading to create incredible results for my athletes.
an considering my athletes are nearly all involved in contact sports, be it martial arts or team sports, they can’t afford to have second rate fitness levels.

The workshop will cover (but not limited to):

Real explosive power

-Push Up variations to work every aspect of the body
-Squat variations
-Unilateral training
-Martial Arts strength training secrets
-Integrated core training
-Total body conditioners
-Agility
-Bodyweight for explosive power
-Mobility
-Much, much moreDate: Sept 8th,
Times: 1000 – 1600
Location: Tramore Kettlebell Fitness,
unit1,1 riverstown, business pk
Tramore, Ireland

Cost: €50

For booking:
email info@wildgeesema.com with Bodyweight Workshop in the subject line


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ESSENTIAL Gym Equipment

10 06 2012

On facebook recently I’ve seen a few coaches talking about what they considered to be essential equipment for their gyms.
Naturally I was interested in reading these posts as these lists give an insight into people’s training methods. Since I make a living out of training people, it’s always nice to see how others do the same.

A thing that really stood out about these posts was the amount of kit and the sheer expense involved in putting together the gear. It got me thinking about how I’d create a list.

Like any shopping list lets start with the essentials:

  1. My body
  2. Floor Space

Yup, that’s it. That’s all I need to get a great workout and many’s the time I’ve gone through a training phase using nothing but my own body for resistance. Admittedly these training phases coincided with times of travel or injury, but sometimes through choice. If you look over any of my training logs or the programmes I create for my clients then you’ll see a huge emphasis on bodyweight exercise.

Is bodyweight enough?
For most people, most of the time, yes. Now obviously we’re talking general fitness (GPP) here, not sports specific work, although for many team sports learning how to train with bodyweight would be a huge bonus to their training efficiency.

The only drawbacks with bodyweight only training is a lack of load for maximal training and the difficulty of working the upper back.
The upper back problem can be easily fixed with the purchase of a pull up bar or scouting out anything sturdy enough for you hang from and do pull up. I can often be found in the park walking the dog and doing pull ups from the goal posts as we wander round.
As for maximal strength, how many of you have a good level of proficiency in the unilateral lifts? We’re talking single leg squats, one arm push ups, handstand push ups, even one arm pull ups?
Very few I’d guess, so you’ve plenty of room to build your max strength before needing to add any kit.

Even still, once a relatively high degree of proficiency with the basis has been achieved try adding in plyometric or rest-pause versions.
Plyo’s will involve getting airborne, think of the clapping push up as the most common example. Try clapping pull ups. Try jumping and swapping hands during one arm push ups. Do jump squats, broad jumps, hops etc for lower body.
Rest-Pause involve stopping moving. Lower into a push up and stop, actually rest on the floor for the count of 4 seconds then explosively push up. Hang at the bottom of a pull up for a few seconds before lifting. Try swapping hands during one arm push ups or one leg squats, either at the top, or for a real challenge, at the bottom.

If you do want to add gear try the following:

  • Interval timer or stopwatch
  • Pull Up bar
  • Rings (hang these from the pull up bar)
  • Kettlebells
  • Barbell & Plates
  • Punch Bag
  • Skipping rope
  • Matted floor

None of that will cost you the earth and if it still looks like too much expense (a barbell set can be pricey) but you need something there is one simple solution. A sandbag, which can be homemade for around €20.

The day you find yourself relying on expensive equipment like Smith Machines, GHR’s, Vibration Plates etc. Step back and really have a think about what you’re trying to achieve.

 

regards

Dave
www.wg-fit.com

 

 


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A Beast of an Exercise

5 08 2011

Here’s another entry in the No Equipment No Excuses workout arsenal and it’s an animal drill!

Plain old

push ups

are good, but a little 1 dimensional, once you can do a decent number (around 50) with good form, where do you go next?
Well I suggest you try this little beut.

The Bear Push Up is a combination movement that involves the entire body.  After a few reps you won’t know whether you’ve had to stop because of the pain in your shoulders, the pain in your quads or the pain in your lungs.
You will know that you’ve taken your Hips, Spine and Shoulder through a great range of motion, you’ll know that you’ve opened up the chest and lengthened those tight hamstrings. And you’ll know that all you major joints have been mobilised and lubricated.

There’s not much that this drill doesn’t do.

The limiting factor for many will be upper body strength, this is taxing on the shoulders. If this is the case, you are allowed to put the knees down untill you develop th

e required strength. For other, mobility will be an issue and for you guys, I suggest you back over my Mobility and Yogability posts, or simply work the Bear with a shorter range of motion.

Here’s the video:

I suggest using this either as a warm up before a weights session, a finisher at the end of a workout or as a main part of a bodyweight routine.

I combine the Bear, Pull Ups and  Single Leg Deadlifts into a Bodyweight Only strength workout when I’m in the park with the dog or away travelling.

As always, use your common sense and  take your time to learn the movement before adding it to any workout.

Have fun with this.

Regards
Dave

http://www.wg-fit.com

PS – The Level 1 Kettlebell workshop will be going ahead on the 21st of this month. If you haven’t booked your place, get on with it.

Also – Paul Cox is back from the Philippines (where he won gold at the Doe Pares world championships), so we can get working on our MMA Supplementary Training & Injury Prevention workshop. Keep an eye on the side bar for a date announcement, it’s going to be an amazing seminar!


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