Hurricane Ophelia, Irelands largest storm in 50 years is just hitting the south of the country and will move north over the day.
Schools are closed and many businesses have opted not to open today.
Which means many of you will be at home twiddling your thumbs wondering how you’re going to get your customary training session in.
And the answer is, yes, of course you can.
Many of my members have their own Kettlebells at home, so they’re fine.
But what if you don’t?
No panic, you still have many options.
In recent years there’s been a huge resurgence of bodyweight training thanks to the rise of “movement”
A quick youtube search will throw up countless exercises for you to play with. I have a stack of tutorials on my own youtube and vimeo channels.
For strength you can’t go wrong with the simple basics:
Single Leg Squat, be that a split squat, lunge, Skater Squat or Pistol
Push Up, from your knees, plank style, one arm, divebomber, feet elevated….
Pick a variation that keeps you in single figures, and knock out several sets, all below failure.
For example, you can manage 8 high quality Divebomber Push Ups.
You will perform 4-6 sets of around 5 reps.
Lets get the heart rate up a bit.
Set a timer, 45 sec work, 15 sec breaks x 20 rounds.
We’re going to do a 20 minute circuit.
2: Reverse Lunge
3: Mountain Climbers
4: Hindu Squats
you’ll hit each of these 5 times in the 20 minutes
If you have no space to crawl, simply lift opposing limbs off the floor, like that funny looking Lizard in the desert….
So there you go.
A hurricane survival workout for you.
Now, stay safe and enjoy your day off.
Of, and I suppose this is an opportune moment to plug my bodyweight training manual which is older than my Divebomber video above!!
But, as bodies haven’t changed, the exercises haven’t either
Have a look:
But then you go for a run.
Or you pull a heavy deadlift
Or swing a kettlebell a bunch of times
Or do a few rounds of sparring
And suddenly that breathing thing doesn’t seem so simple.
I encourage you not to take anything for granted.
Even the ability to breathe.
Its odd how much the most important things for our survival are so misunderstood and taken for granted.
Eating, sleeping, walking and breathing as prime examples.
If you follow my work you should already be aware of a variety of breathing styles depending on the activity at hand.
But as always, anytime there are differing “styles” in anything, it behooves you to look past the differences and pick out the similarities.
Those last two terms are used to describe muscle action. And muscles are involved in breathing.
Which is a good thing.
Here’s a quick guide to breathing:
Or during every day activity.
Breath via the nose, the sinuses. Keep the mouth gently closed and allow the tongue come to rest naturally on the roof of the mouth.
Notice the words “rest” and “natural(ly)
If we’re doing simple stuff, we don’t need to be panting like a dog doing our best to catch flies.
As above as much as possible.
Cardio training takes place at “conversation pace” It’s low intensity
Use this to practice nasal breathing so it gets to become the default setting at rest.
If you’re working too hard to nasal breathe either slow down or open your mouth to get over the hump, then shut it again.
Short duration high intensity work, a la interval and circuit type work requires higher levels of gas exchange.
Use a sharp exhale, blow out hard.
This triggers a stretch reflex type action in the diaphragm and guess what?
By ignoring the in breath and focusing solely on the out, you end up balancing the O2 and CO2 in a way that keeps you going harder and prevents fatigue at least in the short term.
During rest periods and immediately afterwards, continue the exhale only breathing.
Valsalva and power breathing.
We need to maximise intra abdominal pressure.
So inhale, hold onto it, tighten the body, feel the pressure increase. Exhale only as you approach the lockout of the lift.
Such as the ring or the rugby field.
Do the best you can
Chances are if you’ve spent the time on each of the above, you will fall into the most appropriate style.
But don’t forget:
And always breathe out more than you breathe in
This post originally appeared in my Online Training Group on Facebook.
If you’d like to know more about this service, drop me a line:
A few points on Standards and Attitude that have been inspired by the last few days in Facebookland.
Lets start with a Meme one of my online clients made using one of my favourite soundbytes:
In all my days I never once thought I’d end up as a motivational meme.
Lets get to the point:
Standards are goals to strive for
If standards are lowered, they are no longer STANDARD, they become variable
Not all standards are achievable by everybody.
But that shouldn’t stop you trying
Attitude is your willingness to work to your max
Attitude is your willingness to step up
Attitude has nothing to do with ability
Your attitude to training is probably the biggest indication of your potential to improve
In a nutshell, that’s it.
Attitude trumps talent.
Some of the specimens in the gym that you look up to or get intimidated by are outliers, naturals, genetically gifted.
Your only chance to get to where they are is through attitude.
And if you have the genetics and the attitude, then the world is your oyster.
I have over the years witness people with little talent, few natural abilities but a bucket load of attitude metamorphose into real bonafide athletes purely because they had attitude in spades and held themselves to the highest of standards.
And I’ve seen talented individuals waste their ability because they expected standards to apply to everyone else except them.
My family and I just celebrated our oldest sons 9th birthday.
And while it’s incredible to believe that my boy is now 9, his lifespan so far is also the story of WG-Fit.
My journey from my old career into my current career had just begun when my then girlfriend, now wife, became pregnant.
Paulie and I were running Wild Geese as a bit of a hobby.
But when Son no 1 was born, so was Wild Geese Fitness Training.
Or to put it another way:
Shit just got real!
So from running a few kettlebell and circuit training classes 9 years ago to running a flat out training service that includes injury rehab, Kettlebell Sports, Athlete Preparation, personal training and drop in group sessions.
1: Training programs and exercise selection are not nearly as important as we think they are.
Now I can see how some of you will look at this and think WTF!?! Dave’s lost the plot, but let me run with this.
Dan John said it best, “Everything works some of the time, nothing works all of the time”
Which really takes the pressure of.
All we really do is give our clients ways to progressively overload their system in order to stimulate super compensation.
In other words, they recover to a point beyond where they were when we trained them.
The actual methods used to acheive this is almost irrelevant.
I use mostly Kettlebell and Bodyweight exercises, with barbells, Sandbags, Clubs, Maces and Battle Ropes thrown in as appropriate.
The gym down the street has a full Crossfit Set up, another up the road has only power racks, weight plates and medicine balls.
Each gym uses different methods.
Each gym gets good results.
Because what they really provide is knowledge, support, accountability and a kick up the arse as needed.
The client buys into the Coaches philosophy, not his equipment.
The programming is a reflection of the philosophy.
2: Two People with the exact same goal may still need different training.
This should be obvious, but seemingly it isn’t.
Think of it this way.
You and your friend are going to meet up a certain location, for arguments sake, lets say the Eiffel Tower.
But you’re starting in Dublin, he’s starting in London.
You’re both going to the same place, aiming to arrive at the same time, but you’re starting from two different places.
He can simply grab the train, go through the channel tunnel, train on the other side and he’s there.
You have to either fly in, get a ferry or get across to England to the tunnel.
1 outcome, two different stories.
Why is training not the same?
You aren’t starting from the same place your mate is, even if you’re training for the same outcome.
So while your training will have many of the same elements of your buddies, it will also have many differences.
And if it doesn’t, maybe you should ask your trainer a few questions as to why.
3: Core Training is Important, but not THAT Important
Yes, I went through that phase of “get your core strong and all your inuries will fall away by magic”
In fact, it still seems to be the go to advice for many physio’s that I’ve come across.
But it’s not all that.
Certainly not if you believe lying on the floor waving your legs about is the same as core strength, or that you must brace your core all the time to prevent spinal movement.
Core training is a part of a larger training program.
A training program that uses multi joint compound movements that, guess what? Engage the core!
More importantly, they engage the core in a reflexive manner. Kind of how you want it to work in real life.
Yes, you add in direct core work because developing the abdominal muscles as you would all the other muscles is simply common sense.
But like all isolation work, it’s filler by comparison to the rest of the training.
And that bit about bracing the spine to prevent movement, stop it.
Unless you are doing heavy lifting (Squats, Dealifts, Presses etc) you don’t brace the spine in neutral.
No, in fact you load up the musculature of the torso which works best if the spine can bend and twist using that wonderful architecture to move storing, transferring and expressing power in what ever manner you wish.
Go to a wrestling/judo/BJJ/MMA match and see spines bend and twist under load without issue.
Watch a Javelin thrower load up the spine before he releases the arrow
Watch a sprinters abs get pulled in oblique lines as the spine transfers torque between the hips and shoulders….
3: The Foot
Oh, the foot. What an absolute marvel of evolution.
But how much is it ignored and taken for granted.
26 bones, 33 joints. All expected to carry us all day every day.
To run. To kick. To Jump. To Land a Jump.
Consider the forces the foot has evolved to endure.
Now consider how much time you spend looking after it.
You do your core work, your glute work, your rotator cuff work, but what about the foot?
Learning from Gary Ward and Chris Sritharan in the Anatomy in Motion training was eye opening.
It is without a doubt the most valuable training I have undertaken since becoming a full time trainer.
As a martial artist, particularly Karate. As former mountain runner. As a dude who’s never really had a sitting down job, I’ve always known the feet are important.
I believe they are unique in the animal kingdom, no one else has that three arch structure.
Other animal have opposable thumbs, other animals have big brains, plenty use tools.
But who has our feet?
You want to celebrate our uniqueness as a species? Look down.
4: Training offers a window of sanity that people may otherwise not get
As my involvement with the HOPS centre for mental health has developed, to the point where I, with a small team behind me, have launched the MightyMile.comas permanent fundraising website for Mental Health, I’e started to really appreciate how physical training keeps people on an even keel in their own heads.
We are animals, and like all animals we need to move, to “exercise” and to stimulate the musculoskeletal system that we call home.
If we don’t, we grow weak and lethargic.
It also gives a period of time where a person can be completely selfish, focused on themselves.
They train to make themselves feel better, but in doing so they gain vitality that means they can help others.
They move well and feel free and confident.
They can put aside worldly problems and focus on that one rep, that one movement. It is a mindful practice, akin to meditation.
And they can see and feel tangible improvements. That one extra rep on the press, that first or second pull up, that few seconds shaved off that run, the extra 5 kilo’s on the bar.
These are undeniable, quantifiable markers of progress.
And if that’s not good for the ole head, I don’t know what is
Now, speaking of the Mighty Mile.
We’re getting close to October 7th where we will be doing a mile of walking kettlebell swings, or a mile of lunges or similar.
Last year we raised around €7,500.
This year we are looking for €10,000
We’ll only reach that with your generosity.
To support us support Mental Health, simply go to the site and hit the PayPal button, enter whatever amount you wish to donate and that’s it.
The money will be be used to support research, provide courses, equipment and outings for those struggling with Mental Health.
Here’s the site: http://themightymile.com/get-involved/
Thanks for the support over the last 9 years, lets make the next 9 even better!
This is kind of a hot topic at the moment, which is good.
But as a coach I see a lot of errors in how people approach it.
Coming from a martial arts background, stretching and mobility work is nothing new to me, it was just part of the practice. But that doesn’t mean the practice was always well thought out or good for us!
So here’s a few thoughts that come to mind when I consider the subject or answer client questions:
No, you can’d do too much mobility work but you can do the the wrong mobility work and make sure you limited time is well managed and your overall training is well balanced.
Mobility means being able to control your full range of motion.
So yes, developing flexibility and strength are vital for the development of good mobility
End range is a place to visit from time to time, but not all the time.
Over development of a joints range of motion can prove harmful over time, especially if that is uncontrolled range
The difference between Active Range and Passive Range correlates with the chance of injury.
The bigger the difference between the range of motion you can acheive and the range of motion you can control, the bigger your risk of damage. Work on building active range.
Tightness may be there for a reason. It may be the only thing holding you together. So if a joint refuses to mobilise or a muscle refuses to stretch, take note and see a professional.
Mobilisation works best with movement, particularly joint circles.
You cannot force the body to offer up new ranges of motion, you must ask it for permission.
Foam Rolling IS NOT mobility work, but it can help with developing mobility
As much as I advocate the benefit of the simple kettlebell swing, it seems I have been neglecting it!
And over the last couple of week I’ve been training fairly hard following a 2 hand Swing based program written by legendary strength coach Dan John.
And when I started, it kicked my arse!!
Now I’m several sessions into it, my hands have adapted and I am no longer crippled by DOMS, but what a great program.
What is the program?
It’s the 10,000 swing challenge.
It’s simplicity itself:
10 x Swings
1 rep of a strength move
15 x Swings
2 reps of a strength move
25 x Swings
3 reps of a strength move
50 x Swings
This is one round.
Perform 5 rounds
What are the strength moves?
That’s kind of your choice, I’m using 1 arm presses, Pistol Squats and Pull Ups primarily.
But I also use Ring Dips & Rope Climbs (that’s tough!)
What training frequency?
Dan John says do 2 days on, 1 off, 2 on, 2 off.
My week can be chaotic with client appointments, so I aim to get 3-5 sessions per week to give me flexibility.
My core is feeling rock solid, my hips move great, by breathing is settled and the simple strength moves are becoming easy.
So while my kettlebell work over the last I don’t know how many years has been Kettlebell Sport based, I will be using 2 handed swings is a semi “hard style” much more frequently, even after the mile challenge.
Speaking of the mile swing, we’ve another guest post on the Mighty Mile site.
Mark de Grasse who runs the Mad Fit Magazine I write for has provided a short video on how Exercise Impacts Mental Health, have a look and please don’t forget to:
1: Share the post
2: Hit the Donate button and help us raise €10,000 to split between HOPS and The Mental Health reform
I’ve had a few requests for suggestions on how to develop endurance, particularly the type of endurance for this kind of event.
In my personal view point, and the point of the challenge, is that events such as this should go beyond the physical.
If you were there last year, you’d know what I mean.
Does that mean training isn’t necessary?
What it means is you have to train at a moderately difficult pace, for a fairly high volume.
If you intend to do a mile of swings, you better have the technical side of the lift nailed.
And then you want to have several thousand repetitions under your belt.
How you collect these repetitions is up to you, here’s a few suggestions:
Ladders: My current rep count is an example of this. I do 5 rounds of 10,15, 25, 50. Thats 100 reps per ladder, 500 per workout.
Density: Set a time limit, say 15 minutes, do as many swings as you can, next session try to beat that total by at least 1 rep.
Daily Debt: Pick a rep total, say 500, and aim to collect that amount over the course of the day.
Undulating Intensity: Have varying degrees of intensity through the week, A hard day, easy day, Very Hard day, Medium Day.
Essentially go all out on hard day, call that 100%
So your week may go:
M: 100% , Tu: 80% , Wed: Off , Th: 110% , Fri: Off , Sat 60%
Key point is to ensure adequate, but not complete recovery.
Endurance requires the ability to work under fatigue, so train tired.
This is a mental discipline as much as physical.
The split above is M/T/T/S, which works a charm, 4 sessions, enough rest but never complete.
Every few weeks, back off to avoid burn out.
And ensure you eat, sleep and hydrate, otherwise it’s all for naught.
Now, have a look at Dinny’s post, and make sure you hit the Donate button, this money is needed to fund some serious research that will change the way Mental Health is treated in this country of ours!
Do you remember last year when I took a 28kg kettlebell and did a mile of walking swings?
Well, myself and the crew of people that joined me on the challenge between us raised over €7k, all of which went to a single mental health support centre and is being spent by the service users on services they need.
This year we’re doing it again.
But we’re making it bigger and more ambitious.
We’ve launched a new website specifically for the event, fundraising and all things mental and physical health related.
I’m looking for people to get involved, not just in fundraising and taking part in the challenge, but providing content on how their Physical Health practice aids their mental well being.
This is the first of these posts, courtesy of Pilates teacher and NMT practitioner Hannah Ryan: