Friday, 28 November 2008
Stevie Smith Joins the Team
Stevie Smith has recently joined The Optimal Life Fitness Group to teach the Performance Boxing Instructor Course and we're all very pleased to have him on board. Stevie comes from a fantastic boxing history, starting at the age of 11 he won 7 national amateur championships, the IBF Lightweight junior world title, represented England and in his professional career took the IBC Light Welter-weight world title. After retiring in 2003 Stevie coached 2 amateur boxers to become national champions. Now working as an exercise and nutritional coach he uses his years of experience to achieve the goals of others. He regularly works with personal trainers to pass on his knowledge of boxing and apply it to fitness. His wealth of knowledge, passion for what he does and sheer skill makes him a huge attribute to the Optimal Life Fitness Team. When he teaches the Performance Boxing course it,s clear to see why he was a world champ! We're pleased to have him on board and looking forward to the future.
posted by Tommy Matthews @ 12:46
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Tuesday, 25 November 2008
Performance Boxing Course Pictures
posted by Tommy Matthews @ 10:37
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Thursday, 20 November 2008
Introductory Kettlebell Sport Programme
Introduction to a Kettlebell Sport Programme.
For those of you considering entering a Kettlbell Sport competition, the following may be of assistance. Even if you aren’t entering our competition or a Kettlebell Sport Competition anytime soon the following is a great way to get yourself started.
Below are three options. Option 1 is if you would like to train exclusively with Kettlebells, this maybe recommended as a final pre-competition phase. Option 2 is if you would like to combine other training with kettlebell training on separate days, Olympic weightlifting is used in this option, you could substitute with other training options such as powerlifting. A third option is similar to what I discussed in a previous newsletter article where you combine Olympic weightlifting, strength and kettlebell lifting in one session:
If you utilise options 1 or 2 above the following is an example of how you can implement your KB Jerk or Snatch sessions:Jerk Session
Warm up Joint mobilisation and stabilisation - attention to hips, thoracic, shoulders
1. Jerks- 2/3 timed Sets (2 warm up sets, 1 work set pushing tempo and time) eg, 2*3minute sets at 6-8rpm, 1*5minute set at 10rpm, 2 minutes rest between sets
2. 1 Arm Jerks Heavy- (heavier than Jerk weight) 3*20 each arm, rest 2mins between sets
3. Swings- 3 sets of 20-50 reps each hand, 1-2 minutes rest between sets Progressions are to build time up to 10mins.
Maximum time should be attempted every couple of weeks or depending on how often you train this session. Once 10minutes is achieved the object is to then develop tempo.
Snatch Session
Warm up Joint mobilisation and stabilisation - attention to hips, thoracic, shoulders
Snatch Session
Warm up Joint mobilisation and stabilisation - attention to hips, thoracic, shoulders
1. Snatch- 2/3 timed Sets (2 warm up sets, 1 work set pushing tempo and time)
eg, 2*3minute sets (1:30each arm) at 15rpm, 1*5minute set (2:30each arm) at 16-18rpm, 2 minutes rest between sets
2. Swings- 3 sets of 20-50 reps each hand, 1-2 minutes rest between sets
3. 1 Arm Jerks Heavy- (heavier than snatch weight) 3*20 each arm, rest 2mins between sets Progressions are to build time up to 10mins (5min each arm).
Maximum time should be attempted every couple of weeks or depending on how often you train this session. Once 10minutes is achieved the object is to then develop tempo.
So there you go, you now have an idea of how to train for Kettlebell sport. As a progression you may work the above options in reverse order i.e. a month at option 3, a month at option 2 and a month at option 1, you could then repeat the cycle.
So there you go, you now have an idea of how to train for Kettlebell sport. As a progression you may work the above options in reverse order i.e. a month at option 3, a month at option 2 and a month at option 1, you could then repeat the cycle.
Lift, eat and sleep well.
BJ Rule
posted by Tommy Matthews @ 14:06
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Performance Boxing Instructor Course
The first Performance Boxing Instructor Course is being held this weekend in London. The Performance Boxing Course is designed to give fitness professionals the skills and knowledge to:
- Safely design and implement boxing into group fitness or personal training.
- Display and teach the correct technique and movement for punching and holding focus pads and coaching mitts.
- Communicate positively with class participants and clients to create positive relationships that will ensure people will be returning to your sessions time and time again.
- Successfully structure group and personal training sessions and have the skills to vary sessions so participants never get bored of your routines.
The Performance Boxing Course is run by B.J. Rule, Andy Phillips and Ex pro world champion boxer Stevie Smith. The 1 day course costs just £150.00 + VAT and is fully REPs accredited with 10 CPD points
Course Outline:
- Introduction to Performance Boxing
- Physical Execution
- Learn the key techniques punching and padding
- Fighting Stance
- Punching Technique
- Focus Pad Technique
- Hand Wrap Sequence
- The Boxing Instructor
- Learn how to teach effective sessions and get the most out of your clients.
- Communication
- Instruction
- Interaction
- Structuring a Class or Personal Training Session
- Learn how to design the perfect session that will give you great results
- Group Training Options
- Designing a Boxing Workout that Works
- Personal Training Options
For more information on the Performance Boxing Course visit www.optimallifefitness.com or call 0207 731 3133
posted by Tommy Matthews @ 12:49
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