Tuesday, 31 March 2009
Tommy Matthews' 40 Lifts for Lent Day 30 -33
Day 30 in my 40 Lifts for Lent I did another circuit similar to day 29
10 x 2 arm swings
5/5 1 arm cleans
5/5 1 arm push press
5/5 snatches
Day 31 in my 40 lifts for Lent and I'm enjoying the circuits so I did another one!
5/5 snatches
5/5 1 arm clean and jerks
20 2 arm swings
Arm is back to normal so it's time to step it up again for the final 8 Days!
Day 32 and I'm cranking it up for the final flurry!
2 x 40kg 2 arm military press, I went for 5 but got a 3 and then 2
10/10 Spilt Jerks, these are getting a lot easier, can't wait to give the Olympic bar clean and jerk a go next week!
5/5 Windmills
5 x 2 arm swings with 1 flip
Time for a 48kg I think! we've got one on the way in our next order of KBs so looking forward to getting my hands on that.
Day 33
2 x 40kg front squat - 5 reps
5/5 renegade rows
2 x 40kg bent over rows
reps: 10, 6, 4
With only 6 days to go there are a few things I'm looking forwards to:
A pint of Guinness!
A rest
to test my Olympic bar clean and jerk and dead lift
to see how many kilos I've put on.
Will let you know next week
10 x 2 arm swings
5/5 1 arm cleans
5/5 1 arm push press
5/5 snatches
Day 31 in my 40 lifts for Lent and I'm enjoying the circuits so I did another one!
5/5 snatches
5/5 1 arm clean and jerks
20 2 arm swings
Arm is back to normal so it's time to step it up again for the final 8 Days!
Day 32 and I'm cranking it up for the final flurry!
2 x 40kg 2 arm military press, I went for 5 but got a 3 and then 2
10/10 Spilt Jerks, these are getting a lot easier, can't wait to give the Olympic bar clean and jerk a go next week!
5/5 Windmills
5 x 2 arm swings with 1 flip
Time for a 48kg I think! we've got one on the way in our next order of KBs so looking forward to getting my hands on that.
Day 33
2 x 40kg front squat - 5 reps
5/5 renegade rows
2 x 40kg bent over rows
reps: 10, 6, 4
With only 6 days to go there are a few things I'm looking forwards to:
A pint of Guinness!
A rest
to test my Olympic bar clean and jerk and dead lift
to see how many kilos I've put on.
Will let you know next week
posted by Tommy Matthews @ 17:55
0 comments
Thursday, 26 March 2009
Greece Sport Training Camp Wrap up
It's been almost a week, a week tomorrow in fact since I returned from the AKC's Greece Coaching Certification and Training Camp. Now the Coaching Cert I did along with Tommy back in July '07, we were among the first group of people to be certified, certainly the first group outside of the USA. That was a great experience, we were able to witness first hand feats of strength and strength endurance with Kettlebells and even in Olympic Weightlifting and Arm wrestling. It was a truly a time to remember.
Coach Filikidi and Coach Valery Fedorenko
The Fitness Protocol for the AKC was delivered on Friday the 13th March, I didn't attend this as I was already taking enough time away from Optimal Life Fitness and my studio. I arrived late on the Friday night, just after 8pm local time. 4hours on an Easyjet flight is about as long as I want to fly on a budget airline! I jumped in a rented car and started to head towards Korinthos (I was pretty sure this was the right way). Most of the Course and Training Camp attendees were staying in a hotel in Loutraki, a seaside resort about 100km south of Athens and from memory that was near to Corinth (Korinthos). I was much relieved when I finally saw signs for Loutraki. I was able to make my way to the hotel from memory (I stayed at the same one in '07). I quickly checked in, made my way to my room, unpacked and then went and grabbed a bite to eat from the kebab and pizza restaurant across the road from the hotel. I then took myself to bed.
Maya and Loraine, Team Slovenia and those who made it through to Friday
When I heard that there was an opportunity to return to the same venue and this time train under Valery Fedorenko his coach Pandelis Filikidi and all of his awesome athletes it was a prospect that I just could not miss.
Coach Filikidi and Coach Valery FedorenkoThe Fitness Protocol for the AKC was delivered on Friday the 13th March, I didn't attend this as I was already taking enough time away from Optimal Life Fitness and my studio. I arrived late on the Friday night, just after 8pm local time. 4hours on an Easyjet flight is about as long as I want to fly on a budget airline! I jumped in a rented car and started to head towards Korinthos (I was pretty sure this was the right way). Most of the Course and Training Camp attendees were staying in a hotel in Loutraki, a seaside resort about 100km south of Athens and from memory that was near to Corinth (Korinthos). I was much relieved when I finally saw signs for Loutraki. I was able to make my way to the hotel from memory (I stayed at the same one in '07). I quickly checked in, made my way to my room, unpacked and then went and grabbed a bite to eat from the kebab and pizza restaurant across the road from the hotel. I then took myself to bed.
Saturday & Sunday 14th/ 15th March
Days 1 and 2: Coaching Cert
It was a pleasant surprise when I left my hotel room to head downstairs and I bumped into Judit and Mark, a couple that I know from London. We said hello's and then I made my way to breakfast. I was starting to get quite excited anticipating the next 7days. I had my breakfast and then went for walk along the waterfront. I returned to the hotel lobby where I met the other attendees of the Coaching Cert. Uri Hirsch another guy I know was there from Israel, I also said hello to Eric and Valery from the AKC as well as Kevin Jodrey, his son Cona and Gregor from Slovenia all of who I'd met back in '07.There were a heap of others that I was meeting for the first time, Gregor had a team of lifters from Slovenia, there were others from the states, Joe from Germany, Kris from Croatia and Virgil and Carla hill from New Jersey. It was an honour meeting Virgil Hill an Olympic Silver Medalist and 5 Time World Champion and a really funny and humble guy- he's also spent time in Sydney and new the difference between Rugby League and Rugby Union and was a massive rugby League fan so I got on with him. We all then headed to the training venue via mini bus.
It was a pleasant surprise when I left my hotel room to head downstairs and I bumped into Judit and Mark, a couple that I know from London. We said hello's and then I made my way to breakfast. I was starting to get quite excited anticipating the next 7days. I had my breakfast and then went for walk along the waterfront. I returned to the hotel lobby where I met the other attendees of the Coaching Cert. Uri Hirsch another guy I know was there from Israel, I also said hello to Eric and Valery from the AKC as well as Kevin Jodrey, his son Cona and Gregor from Slovenia all of who I'd met back in '07.There were a heap of others that I was meeting for the first time, Gregor had a team of lifters from Slovenia, there were others from the states, Joe from Germany, Kris from Croatia and Virgil and Carla hill from New Jersey. It was an honour meeting Virgil Hill an Olympic Silver Medalist and 5 Time World Champion and a really funny and humble guy- he's also spent time in Sydney and new the difference between Rugby League and Rugby Union and was a massive rugby League fan so I got on with him. We all then headed to the training venue via mini bus.
The seaside resort of Loutraki. A great place to unwind after a day of training.
The Coaching Cert over the next couple of days was a little familiar as I had done it back in '07, but the reinforcement of the technical aspects of Kettlebell Lifting can never be underestimated and I could probably be exposed to this plenty more times before I truly understand it.
We were also witness to plenty of great demonstrations during these 2days. I have put a summary of these on our forum:
Some of these were truly amazing, however the best were saved for the Tuesday and Wednesday of the training camp, which I'll outline below.
Lunch on the Saturday and Sunday was spent in a local restaurant where grilled shish kebabs and Greek salads were the order of the day. On both days we returned to our Hotel rooms reasonably tired at about 8pm. On the Sunday we said our goodbyes to those who were only attending the Coaching Cert, among those leaving were Virgil and Carla Hill, Mark and Judit and Uri.
Mark and Judit, Virgil Hill and Uri Hirsch all say goodbye.
Caoch Filikidi and a young athlete outside the Training Venue.
Pavlos on his way to 180 right handed snatches with a 32kg bell
During the Coaching Cert we were given tips and training advice as well as the outline for an amateur Kettlebell Sport Training programme. I've also posted some of this info on our training forum:
Jerk and Snatch pointers http://www.optimallifefitness.com/forum/viewtopic.php?t=441
Jerk and Snatch pointers http://www.optimallifefitness.com/forum/viewtopic.php?t=441
Amateur sport template http://www.optimallifefitness.com/forum/viewtopic.php?t=442
The Greek Kettlebell Sport Training Camp
16-20th March 2009, Mon- Fri
On the Monday morning Day 1, we met in the Hotel Lobby and were on the minibus' by 9am and at the training venue for 10am. The minibus trips were something else, during one of the journeys I had to steer as the driver played with his window and was texting at the same time!Now the training venue is essentially a large warehouse in the outskirts of Athens, which is divided down the middle by a partition. On the left are 'platforms' (platforms are in inverted commas as some of these were not much more than ply wood and rubber matting), and Olympic bars and plates with Kettlebells scattered around the venue. On the walls are photographic prints of Coach Filkidi and his lifters and records of their achievements. On the right of the partition are wrestling mats. The place is simple and almost Spartan, however it just shows that not a lot (equipment that is) is needed to get the body performing at elite levels.
Caoch Filikidi and a young athlete outside the Training Venue.Most days were quite similar, my training was as follows:
KB Jerk 24s- 3-6sets. The first set was between 6 and 7 minutes, the assistance sets were made up 5minute sets at faster paces.
One Arm Jerks 32s- 2-3 sets of 2minutes each hand. These are great for practicing the lockout for both the Jerk and the Snatch a 1-2 seconds pause is held at the top. These felt like they really improved as the week went along.
Snatches 24s-2-3 sets at 6-7minutes. I really struggled with these all week. Technically I need to get my arm a lot closer to my ear. I finally understood what I need to be doing to improve these. My snatches basically have not improved in 2 years and I think I at least now know why.
Swings 32s- 2 sets of 1min each hand. These are assistance exercises for the Snatch and are also great for conditioning. I need to be doing a hell of a lot more of these.
Jump Squats 100kg- 3-5sets of between 25 and 100 reps. As Valery said "These are for really killing the legs!"
For a complete overview of my training week check out my training log:
Training finished between 2 and 3pm everyday. We then got to watch Pavlos train and were witness to a couple of very impressive demonstrations where best ever lifts were achieved. Two of these lifts included Pavlos performing 180reps of the Snatch with a 32kg Kettlebell with his right hand. The previous best ever one hand snatch was 165reps. Pavlos also completed 40 One Arm Jerks with a 62kg Kettlebell. Afternoons an evenings were spent eating and sleeping!
Pavlos on his way to 180 right handed snatches with a 32kg bellThe week was truly an amazing experience. As well as seeing all the brilliant lifting by the professionals it was also great to meet other lifters from all over the world. As well as the people I already mentioned above some of the others who made the week a memorable experience were Joachim a 48yo accountant from Bavaria who achieved Rank1 (78jerks and 75/75 snatches with 24kgs) congrats Joe, Maya and her mum Loraine who were great fun, Kris from Croatia, David the biker dude from California, the Jodrey boys, Kirk from San Francisco and Team Slovenia with their Coach Gregor.
Maya and Loraine, Team Slovenia and those who made it through to Friday
It was great to see Gregor lifting (Gregor was on the Cert back in '07)he has devoted his last year of training to Kettlebell Sport and his improvement has been immense. It's great to see what dedication, patience and hard work can achieve. I will be organising Kettlebell Training Camps to Slovenia with Gregor and the Slovenian Kettlebell Club quite soon- watch this space!
All in all it was a great learning experience. It was also completely knackering, however I think I could get quite used to training and living like this full- time. What a shame work and life get in the way!
BJ Rule
posted by Tommy Matthews @ 11:22
0 comments
Tommy Matthews' 40 Lifts for Lent - Day 29
Day 29 was a big day for training, not only did I have my 40 lifts to do but we also had the Lifting Club in the evening. So I saved everything until the evening, I did the GS work first and then had the pain of doing 40 lifts straight afterwards. I then had the fun of driving 3 hours to Leeds for a meeting in the morning! Happy Days!
Day 29 looked something like this....
2 arm Jerk 24's
Set 1
5 Mins 43 reps
Set 2
4 Mins 28 reps
assistants
1 arm jerk 32kg
4 mins total 2mins on each side
11 to 12 a minute
Snatches 24kg
4 mins total
BJ forgot to count, but roughly working at 12 a minute.
The extra little things BJ has learnt whilst being in Greece have been invaluable. I've refined my snatches more so and have found some great new tricks to help the jerks. Now looking forward to the competition on the 16th May.
Now back to the 40 Lifts! Well after all that I was feeling pretty knackered, so i did a quick circuit of:
5/5 windmills
5/5 Cleans
5/5 1 arm swings
10 2 arm swings
with no rest and that finished me off!!
Day 29 looked something like this....
2 arm Jerk 24's
Set 1
5 Mins 43 reps
Set 2
4 Mins 28 reps
assistants
1 arm jerk 32kg
4 mins total 2mins on each side
11 to 12 a minute
Snatches 24kg
4 mins total
BJ forgot to count, but roughly working at 12 a minute.
The extra little things BJ has learnt whilst being in Greece have been invaluable. I've refined my snatches more so and have found some great new tricks to help the jerks. Now looking forward to the competition on the 16th May.
Now back to the 40 Lifts! Well after all that I was feeling pretty knackered, so i did a quick circuit of:
5/5 windmills
5/5 Cleans
5/5 1 arm swings
10 2 arm swings
with no rest and that finished me off!!
posted by Tommy Matthews @ 11:00
0 comments
Tommy Matthews' 40 Lifts for Lent - day 28
Day 28 was a quiet day, taking it easy before lifting club on Thursday evening. So just did 4 sets of Jefferson lifts with the 2 x 40's.
Will have a full update of lifting club tomorrow for you. Should be a good session tonight and will be interesting to see what 24kgs feels like after all this work with a 40!
Will have a full update of lifting club tomorrow for you. Should be a good session tonight and will be interesting to see what 24kgs feels like after all this work with a 40!
posted by Tommy Matthews @ 10:32
0 comments
Wednesday, 25 March 2009
Tommy Matthews' 40 Lifts for Lent - Day 27
Day 27 was a bit of a mix of everything, I'm starting to do more than just my 40 lifts at the minute as I'm finding the 40 is becoming more manageable. I've upped the amount of calories I'm having as well, which I think is helping with the recovery and energy levels.
Day 27 looked like this:
10 x 2 arm swings
10/10 1 arm swings
5/5 1 arm jerks
1 arm chair press, I got 2 on my left and only one on my right. This was a bit different to the last time I tried when the right was easy and the left wasn't going anywhere!
I then tried jerks with 2 x 40's, which was tough. it ended up more of an un-balanced push press, but I think with a bit of getting used to the fact that there's 80kgs to jerk they will go up! Only managed 3 reps of it, but it's a start!
finished off with 4 front squats with 2x40kgs
12 Days to go!
Day 27 looked like this:
10 x 2 arm swings
10/10 1 arm swings
5/5 1 arm jerks
1 arm chair press, I got 2 on my left and only one on my right. This was a bit different to the last time I tried when the right was easy and the left wasn't going anywhere!
I then tried jerks with 2 x 40's, which was tough. it ended up more of an un-balanced push press, but I think with a bit of getting used to the fact that there's 80kgs to jerk they will go up! Only managed 3 reps of it, but it's a start!
finished off with 4 front squats with 2x40kgs
12 Days to go!
posted by Tommy Matthews @ 12:10
0 comments
Tuesday, 24 March 2009
Tommy Matthews' 40 Lifts for Lent Day 26
Day 26 in the 40 Lifts for Lent and I've only got 14 to go, good times! I'll be stepping things up massively for the last week and going for a few challenges, like the bottoms up press. Today I mixed things up a bit...
2/2 one arm military presses, 2 sets in total
6/6 one arm snatch
1/1 Turkish get up
12 one arm cleans with 1 rep change each hand
10/10 Lateral side bends (got stuck for something different to do! but with 40kg this works!)
2/2 one arm military presses, 2 sets in total
6/6 one arm snatch
1/1 Turkish get up
12 one arm cleans with 1 rep change each hand
10/10 Lateral side bends (got stuck for something different to do! but with 40kg this works!)
posted by Tommy Matthews @ 08:17
0 comments
Monday, 23 March 2009
Extreme Kettlebell Courses – Holland
The Next Extreme Kettlebell Instructor Courses in the Netherlands have been released!
Run by Mark de Wit our head trainer in the Netherlands you can become one of a growing number of EKI's in Holland.
Extreme Kettlebell Instructor Course (EKI)
Health City Fitscore, Strijen 11th - 12th April €395.00
Health City Fitscore, Strijen 6th - 7th June €395.00
Advanced Extreme Kettlebell Instructor Course (AEKI)
Health City Fitscore, Strijen 10th May €220.00
To Book any of these courses please contact us or speak to our Master Trainer in the Netherlands - Mark de Wit
mark@optimalbusiness-lifestyle.nl
+31650220697
Run by Mark de Wit our head trainer in the Netherlands you can become one of a growing number of EKI's in Holland.
Extreme Kettlebell Instructor Course (EKI)
Health City Fitscore, Strijen 11th - 12th April €395.00
Health City Fitscore, Strijen 6th - 7th June €395.00
Advanced Extreme Kettlebell Instructor Course (AEKI)
Health City Fitscore, Strijen 10th May €220.00
To Book any of these courses please contact us or speak to our Master Trainer in the Netherlands - Mark de Wit
mark@optimalbusiness-lifestyle.nl
+31650220697
posted by Tommy Matthews @ 13:02
0 comments
Tommy Matthews' 40 Lifts for Lent - Day 24 & 25
As I didn't make the kettlebell sport lifting club on day 24 I had to so a little bit more with the 40kg, the arm is still giving me a few problems but hoping I will be back to normal this week for lifting club on Thursday night. I think once I've finished Lent I will do some research on recovery and the need for it!!
Day 24
10 x 2 arm swings
6/6 1 arm cleans
6/6 1 arm jerks
5/5 1 arm split jerks
3/3 windmills
5/5 1 arm chest press
6/6 1 arm bent over rows
Day 25
Sunday was a rest day for me so just did 40 swings.
Day 24
10 x 2 arm swings
6/6 1 arm cleans
6/6 1 arm jerks
5/5 1 arm split jerks
3/3 windmills
5/5 1 arm chest press
6/6 1 arm bent over rows
Day 25
Sunday was a rest day for me so just did 40 swings.
posted by Tommy Matthews @ 11:22
0 comments
Sunday, 22 March 2009
Extreme Kettlebell Instructor Course March 09 - Pictures
Another great course last week in London. Thanks to all 20 of you for coming and taking part. Looks like you all enjoyed it! Andy and I certainly felt it the next day, after all of those demos and circuits at the end! Thanks guys for asking us to do so many, it's always appreciated!!!
Good luck to you all and we look forward to seeing you in the near future.
Labels: Extreme Kettlebell Instructor Course - London March 2009
posted by Tommy Matthews @ 09:14
0 comments
Friday, 20 March 2009
Tommy Matthews' 40 Lifts for Lent - Day 23
Day 23 was a recovery day, so I looked for an exercise that wasn't going to stress the elbow too much, which is slowly getting better. So, I did some Jefferson Lifts....
5/5 and 4 sets of that. Not actually done these before and although a true jefferson lift is with a bar, but 2 x 40kg kettlebells worked pretty well and you get a better range on the lift as well as there's not a bar between your crotch!!
If you've not done a jefferson lift before, it's a form of dead lift where you straddle the bar and pick it up with one hand in front of the body and one behind. It's an old traditional lift which has disappeared!
5/5 and 4 sets of that. Not actually done these before and although a true jefferson lift is with a bar, but 2 x 40kg kettlebells worked pretty well and you get a better range on the lift as well as there's not a bar between your crotch!!
If you've not done a jefferson lift before, it's a form of dead lift where you straddle the bar and pick it up with one hand in front of the body and one behind. It's an old traditional lift which has disappeared!
posted by Tommy Matthews @ 14:44
0 comments
Thursday, 19 March 2009
Tommy Matthews' 40 Lifts for Lent -Day 22
Today was a sad day! I have started to feel some pain build up in my brachialis area, stemming from all of those odd lifts that I did on the weekend and attempting the 2 x 40 2 hand any how, along with all the other crazy lifts. Clearly I can only to the 2 x 40's when I'm fresh and not after 2 days of training!
As I've not really been able to rest it, it's just started to get a bit worse and become quite tender. So not wanting to do any serious damage I'm going to have to take a step back from some of the big lifts for a few days. Gutted about that as it was going well, but just did too much on the weekend and then bottoms up cleans the next day didn't help!! So today was a quite one and think I'll have a couple more easy days and then come back strong for the last 2 weeks of the challenge.
Day 22 -
6/6 Windmills
7/7 x 2 1 Arm chest press on swiss ball.
If anyone can think of anything that doesn't use my left arm too much, let me know!
As I've not really been able to rest it, it's just started to get a bit worse and become quite tender. So not wanting to do any serious damage I'm going to have to take a step back from some of the big lifts for a few days. Gutted about that as it was going well, but just did too much on the weekend and then bottoms up cleans the next day didn't help!! So today was a quite one and think I'll have a couple more easy days and then come back strong for the last 2 weeks of the challenge.
Day 22 -
6/6 Windmills
7/7 x 2 1 Arm chest press on swiss ball.
If anyone can think of anything that doesn't use my left arm too much, let me know!
posted by Tommy Matthews @ 08:16
0 comments
Wednesday, 18 March 2009
Tommy Matthews Presents at Fitpro Convention 2009
Extreme Kettlebell Workshop
'What's the Big Deal about Kettlebells?'
Kettlebells have taken off in the fitness Industry and there are many good reasons for this. But are they all they're cracked up to be? We're here to teach you the benefits of kettlebells, the pro's and the con's, the good, the bad and the ugly. To back all of this up we have the scientific research to give kettlebells some real clout!
The workshop will outline the differences between kettlebells, dumb bells and barbells. You'll learn how to perform the kettlebell lifts, the reasons why they are beneficial and when you should implement them into your training programs. Kettlebell lifts can be broken down into 3 different areas, the classic lifts; the odd lifts and the alternatives to conventional lifts. This workshop will show you them all.
This workshop will open your minds and expand your knowledge immensely. You'll witness groundbreaking research and results which don't just belong in a text book but apply to real life situations. Facts and Figures that will not only explain the power of kettlebells but will allow you to understand the kettlebell better.
Date: 18th April 2009
Time: 9.30am
Venue: Fitpro Convention - Loughborough
Tommy Matthews is MD of the Optimal Life Fitness Group, specialising in Kettlebell Training and Education. He has over 7 years experience educating trainers across Europe in the art of kettlebells using the Extreme Kettlebell Educational System. His belief that the body is designed to move and lift translates to his style of presenting; fast, dynamic and exciting.
'What's the Big Deal about Kettlebells?'
Kettlebells have taken off in the fitness Industry and there are many good reasons for this. But are they all they're cracked up to be? We're here to teach you the benefits of kettlebells, the pro's and the con's, the good, the bad and the ugly. To back all of this up we have the scientific research to give kettlebells some real clout!
The workshop will outline the differences between kettlebells, dumb bells and barbells. You'll learn how to perform the kettlebell lifts, the reasons why they are beneficial and when you should implement them into your training programs. Kettlebell lifts can be broken down into 3 different areas, the classic lifts; the odd lifts and the alternatives to conventional lifts. This workshop will show you them all.
This workshop will open your minds and expand your knowledge immensely. You'll witness groundbreaking research and results which don't just belong in a text book but apply to real life situations. Facts and Figures that will not only explain the power of kettlebells but will allow you to understand the kettlebell better.
Date: 18th April 2009
Time: 9.30am
Venue: Fitpro Convention - Loughborough
Tommy Matthews is MD of the Optimal Life Fitness Group, specialising in Kettlebell Training and Education. He has over 7 years experience educating trainers across Europe in the art of kettlebells using the Extreme Kettlebell Educational System. His belief that the body is designed to move and lift translates to his style of presenting; fast, dynamic and exciting.
posted by Tommy Matthews @ 11:39
0 comments
Tuesday, 17 March 2009
WKC Sport Camp Greece Days 1&2
I'm currently here in Loutraki Greece where I've just completed Day 2 of a Kettlebell Sport Training Camp with Valery Fedorenko his coach Pandelis Filikidi and the AKC/ WKC. This followed Saturday and Sunday of the coaching cert which I previously attended back in 2007.
As well as training we've been witness to plenty of incredible demonstrations which have included among other things a World Record today in the 1 arm snatch. I'll report on all I've seen later but for now I'll let you know what I've been put through the last couple of days.
Monday: Training Camp Day 1
Jerks 24s
Set 1- 6mins- 42 reps, 6 reps/min a couple of 7s and 10 on the last minute
Set 2- 5mins- 32 reps, 5reps/min 12 on the last minute
One Arm Jerks 32s
2 sets of 1min each arm at 6/min. 12/12, 12/12
Snatches 24s
6min set 13/min 78reps
Swings 32s
2*1min l/r
Jump Squats
3*25/100kg
Sleep!!!!!!
Day 2
Tuesday- Today got harder!!!
Jerk 24s
Set 1- 7mins, 6/min, last minute 11, 47 reps
Set 2- 5mins, 7/min, last minute 9, 37 reps
Set 3- 5mins, 7/min, 35 reps
One Arm Jerks
2*1min l/r 32s
Snatch 24s
Set 1- 7mins, 70 reps, lot's of coaching so rpm was slow, lot's of rest overhead
Set 2- 6mins (3/3), 68 reps
Swings 32s
2*1min l/r
Jump Squats 100kg
1- 50
2- 50
3- 35
I thought I was knackered yesterday. Today I had minutes added to both my jerk and snatch sets and had extra sets of each. I hope tomorrow is an easier day- It won't be though. Hands may not be able to survive they are pretty raw right now. Jumped in the Ocean back at Loutraki. Off to bed quite soon.
Will keep you posted.
BJ Rule
As well as training we've been witness to plenty of incredible demonstrations which have included among other things a World Record today in the 1 arm snatch. I'll report on all I've seen later but for now I'll let you know what I've been put through the last couple of days.
Monday: Training Camp Day 1
Jerks 24s
Set 1- 6mins- 42 reps, 6 reps/min a couple of 7s and 10 on the last minute
Set 2- 5mins- 32 reps, 5reps/min 12 on the last minute
One Arm Jerks 32s
2 sets of 1min each arm at 6/min. 12/12, 12/12
Snatches 24s
6min set 13/min 78reps
Swings 32s
2*1min l/r
Jump Squats
3*25/100kg
Sleep!!!!!!
Day 2
Tuesday- Today got harder!!!
Jerk 24s
Set 1- 7mins, 6/min, last minute 11, 47 reps
Set 2- 5mins, 7/min, last minute 9, 37 reps
Set 3- 5mins, 7/min, 35 reps
One Arm Jerks
2*1min l/r 32s
Snatch 24s
Set 1- 7mins, 70 reps, lot's of coaching so rpm was slow, lot's of rest overhead
Set 2- 6mins (3/3), 68 reps
Swings 32s
2*1min l/r
Jump Squats 100kg
1- 50
2- 50
3- 35
I thought I was knackered yesterday. Today I had minutes added to both my jerk and snatch sets and had extra sets of each. I hope tomorrow is an easier day- It won't be though. Hands may not be able to survive they are pretty raw right now. Jumped in the Ocean back at Loutraki. Off to bed quite soon.
Will keep you posted.
BJ Rule
posted by Tommy Matthews @ 17:30
0 comments
Tommy's 40 Lifts for Lent - Day 21
Day 21 and i'm still feeling a bit tired from the weekend, but I had a challenge today to complete thanks to Matt Shore, although i'd done a few of these on the weekend I had to get them in today to keep Matt happy.
1/1 Turkish Get up 40kg (Matt - please see video!)
6/6 Bottoms up Cleans (2 sets)
tried 1 arm chair press, got 2 on my right arm, 0 on left :-(
12 x 2 arm swings with 1 x flip
Click here to go to face book and see videos.
1/1 Turkish Get up 40kg (Matt - please see video!)
6/6 Bottoms up Cleans (2 sets)
tried 1 arm chair press, got 2 on my right arm, 0 on left :-(
12 x 2 arm swings with 1 x flip
Click here to go to face book and see videos.
posted by Tommy Matthews @ 15:36
0 comments
Tommy's 40 Lifts for Lent - Day 20
Day 20 in my 40 lifts for Lent and I was absolutely shattered! The EKI course has taken it's toll on us and the chances of me doing anything challenging today was out of the question. I feel like I need a week of recovery. Still, I'm half way through now, only 19 days to go! woo hoo!
So day 20 was a bit boring I'm afraid, just 2 x 20 2 arm swings.
So day 20 was a bit boring I'm afraid, just 2 x 20 2 arm swings.
posted by Tommy Matthews @ 08:49
0 comments
Monday, 16 March 2009
Tommy's 40 Lifts for Lent - Day 18 & 19
Day 18 was the Extreme Kettlebell Instructor course so was a a good chance to have a play with the 40's!!
2 x 6 double cleans with 2 x 40kg's
1 x 8kg front squat with 2 x 40kg's
1 x 4/4 1 arm clean and press 40kg
1 x 3 military press with 2 x 40kg
5/5 windmills with 40kg
1/1 turkish get up with 40kg
It turned out to be a pretty tough day with more than 40 lifts, but when in the mood you might as well take advantage of it.
Day 19
The second day of the EKI course and and we had another good day of training, doing a few demos and just trying different things. Got roped into doing one of the dynamic circuits with the 40's which was fun! Thanks for that guy's!
3 x front squat with 2 x 40kg
6 x stiff leg deadlift with 2 x 40kg
6 x bent over row with 2 x 40kg
3 x military press with 2 x 40 kg
Circuit with 1 40kg
5/5 clean and jerk
5/5 snatches
10 alternating swings
I also tried the 2 hand any how again, but didn't have the sucess of last weekend, I could only manage the 40kg and the 36kg on that one. Also gave the bottoms up press a go and the good news is I was almost locked out at the top, so I think it's only a matter of time before that goes up.
2 x 6 double cleans with 2 x 40kg's
1 x 8kg front squat with 2 x 40kg's
1 x 4/4 1 arm clean and press 40kg
1 x 3 military press with 2 x 40kg
5/5 windmills with 40kg
1/1 turkish get up with 40kg
It turned out to be a pretty tough day with more than 40 lifts, but when in the mood you might as well take advantage of it.
Day 19
The second day of the EKI course and and we had another good day of training, doing a few demos and just trying different things. Got roped into doing one of the dynamic circuits with the 40's which was fun! Thanks for that guy's!
3 x front squat with 2 x 40kg
6 x stiff leg deadlift with 2 x 40kg
6 x bent over row with 2 x 40kg
3 x military press with 2 x 40 kg
Circuit with 1 40kg
5/5 clean and jerk
5/5 snatches
10 alternating swings
I also tried the 2 hand any how again, but didn't have the sucess of last weekend, I could only manage the 40kg and the 36kg on that one. Also gave the bottoms up press a go and the good news is I was almost locked out at the top, so I think it's only a matter of time before that goes up.
posted by Tommy Matthews @ 08:06
0 comments
Saturday, 14 March 2009
Warning About Performance Boxing!!
Recent studies have shown that Performance Boxing could have a huge impact on yours and your client's health! That's right and we're not afraid to admit it' this is a summary of the findings:
1. Studies carried out show that Performance Boxing has directly increased client's fitness levels, session enjoyment levels and keeps them coming back for more, time and time again.
2. Personal Trainers all over the UK are now benefiting from enhanced knowledge in the art of boxing and this is having a direct impact on their training sessions.
3. Performance Boxing is having a serious impact on personal trainer,s enthusiasm and drive to train themselves and their clients.
Personal trainers are literally hooked on Performance Boxing and fearing the worst we are currently looking for an antidote in case if what researchers say is true, there could be a distinct possibility of a Performance Boxing epidemic!
If you don’t want to get hooked on Performance Boxing stop reading NOW!!
If on the other hand you are looking for a new, exciting and challenging way to train your clients; Read on and book into the next Performance Boxing Course by clicking on the links below
Performance Boxing London 16th May - BOOK NOW CLICK HERE
Performance Boxing Newcastle 6th June - BOOK NOW CLICK HERE
Performance Boxing Birmingham 13th June - BOOK NOW CLICK HERE
Performance Boxing Manchester 26th September - BOOK NOW CLICK HERE
Performance Boxing Dublin 10th October - BOOK NOW CLICK HERE
To see the film from the last Performance Boxing courses, please click here
Get hooked on Performance Boxing with Stevie Smith and Andy Phillips
Read more about Stevie and Andy, click here.
Labels: boxing instructor courses
posted by Tommy Matthews @ 09:13
0 comments
Friday, 13 March 2009
Tommy's 40 Lifts for Lent
Day 14 -
i started to feel a little fresher today, so thought it was about time to step it up and go for a challenge!
So... I thought i would try a split jerk with 1 x 40 kg, I started with more of a drop lunge as stability was an issue to start with. But got the hang of it and then the spilt jerk became pretty easy and turned out to be a great exercise. I will definitely be doing more of those!
3 sets of 1 arm split jerks - 5 on each arm with 4okg kettlebell
1 set of windmills to finish, 5 on each arm.
Day 15 -
Today I wanted to look for something different, but struggled!
So I went for:
6/6 front squats with 40kg kb in a 1 arm rack position, I'm liking these ones, the work you get through the trunk is awesome!
I then tried some back squats, I held the bell by the horns behind my head, so it was resting on my thoracic. I then went into the squat, this turned out to be a nice exercise, it's a good way of keeping the thoracic up and stretching out the lats at the same time. I did 10 of those
I finished of with 9/9 1 arm cleans to make the 40 reps.
Day 16 -
I am starting to feel generally knackered now, the culmination of courses and then doing these lifts every day is hard work. My body feels like it needs a rest for 2 weeks. I am hoping that when i do get to day 40 my body might suddenly start growing rapidly as I aim to rest for at least a week before my next challenge.
the major tiredness is in the legs, I guess because no matter what exercise I do with this 40kg kettlebell I'm always using my legs.
So today's was an easy day, just did 4 x 10 2 arm swings to try and get the posterior chain working a bit more.
I can't wait to see what my max deadlift will be after all of this, it used to be 195kg, I reckon with all of this work I'll be hitting 200 +, will let you know!
Now can someone please start giving me a challenge to do with this 40kg!
i started to feel a little fresher today, so thought it was about time to step it up and go for a challenge!
So... I thought i would try a split jerk with 1 x 40 kg, I started with more of a drop lunge as stability was an issue to start with. But got the hang of it and then the spilt jerk became pretty easy and turned out to be a great exercise. I will definitely be doing more of those!
3 sets of 1 arm split jerks - 5 on each arm with 4okg kettlebell
1 set of windmills to finish, 5 on each arm.
Day 15 -
Today I wanted to look for something different, but struggled!
So I went for:
6/6 front squats with 40kg kb in a 1 arm rack position, I'm liking these ones, the work you get through the trunk is awesome!
I then tried some back squats, I held the bell by the horns behind my head, so it was resting on my thoracic. I then went into the squat, this turned out to be a nice exercise, it's a good way of keeping the thoracic up and stretching out the lats at the same time. I did 10 of those
I finished of with 9/9 1 arm cleans to make the 40 reps.
Day 16 -
I am starting to feel generally knackered now, the culmination of courses and then doing these lifts every day is hard work. My body feels like it needs a rest for 2 weeks. I am hoping that when i do get to day 40 my body might suddenly start growing rapidly as I aim to rest for at least a week before my next challenge.
the major tiredness is in the legs, I guess because no matter what exercise I do with this 40kg kettlebell I'm always using my legs.
So today's was an easy day, just did 4 x 10 2 arm swings to try and get the posterior chain working a bit more.
I can't wait to see what my max deadlift will be after all of this, it used to be 195kg, I reckon with all of this work I'll be hitting 200 +, will let you know!
Now can someone please start giving me a challenge to do with this 40kg!
posted by Tommy Matthews @ 14:47
0 comments
Wednesday, 11 March 2009
The Next Extreme Kettlebell Course
To all that are looking to do the Extreme Kettlebell Course, the March course is now fully booked. The next course is on the 25th - 26th April in London. for more information on the course please go to www.optimallifefitness.com
to book the course now click here
Keep checking our blog and face book for pictures from the course and other news.
to book the course now click here
Keep checking our blog and face book for pictures from the course and other news.
posted by Tommy Matthews @ 15:13
0 comments
Tuesday, 10 March 2009
GS Training Day
Saturday 28th Feb 09
Last Saturday we had our first GS Training Day. The crew included Tommy, Andy Phillips, Andy Marshall, Joe Oliver and yours truly.
The outline was as follows:
Jerks- 5mins 24kgs
Jerk Sprints- 5*1min sprints w/24s
Snatches- 2mins/2mins
1arm jerks- 3*6/6 40kg
Alternating Sots Press- 16s, 24s and Joe used 32's!!
The 5minute Jerks varied from 6/minute to 8/minute. The sprints meant you had to get as many in as you could in 1minute numbers ranged from 15 to 25. By the time we got to Snatches everybody's tri's and shoulders were a bit knackered! Probably means we are using our arms a little too much.
Our next training day will be on the 21st March. Can't wait!
Last Saturday we had our first GS Training Day. The crew included Tommy, Andy Phillips, Andy Marshall, Joe Oliver and yours truly.
The outline was as follows:
Jerks- 5mins 24kgs
Jerk Sprints- 5*1min sprints w/24s
Snatches- 2mins/2mins
1arm jerks- 3*6/6 40kg
Alternating Sots Press- 16s, 24s and Joe used 32's!!
The 5minute Jerks varied from 6/minute to 8/minute. The sprints meant you had to get as many in as you could in 1minute numbers ranged from 15 to 25. By the time we got to Snatches everybody's tri's and shoulders were a bit knackered! Probably means we are using our arms a little too much.
Our next training day will be on the 21st March. Can't wait!
posted by Tommy Matthews @ 15:17
0 comments
Tommy's 40 Lifts for Lent - Day 13
Day 13 in Tommy's 40 lifts for Lent.
I was still a bit knackered after the weekend, it's funny that although not doing much this 40kg challenge is hard work. Especially when i'm trying to do things like 2 handed anyhow's!!
We've just got about 300kg's of plates in the office and i'm desperate to start deadlifting again, but still got 27 days to go!
Day 13
5/5 Clean & Jerks
10 Alternating Swings
5/5 Clean & Jerks
10 Alternating Swings
No one has given me a challenge yet! Come on people!!
I was still a bit knackered after the weekend, it's funny that although not doing much this 40kg challenge is hard work. Especially when i'm trying to do things like 2 handed anyhow's!!
We've just got about 300kg's of plates in the office and i'm desperate to start deadlifting again, but still got 27 days to go!
Day 13
5/5 Clean & Jerks
10 Alternating Swings
5/5 Clean & Jerks
10 Alternating Swings
No one has given me a challenge yet! Come on people!!
posted by Tommy Matthews @ 11:50
0 comments
Monday, 9 March 2009
40 Lifts for Lent with a 40Kg - Day's 10, 11, 12
Day 10 was a bit of a rest day to prepare for the Advanced EKI course on Saturday. So I just did 40 alternating swings to keep up the challenge.
Day 11 in Tommy's 40 Lifts for Lent
Day 11 was the day of the Advanced EKI course, which is an opportunity to perform some good odd lifts, so I made my 40 Lifts up from a variety of different lifts. It turned out to be a great day for everyone on the course, the Advanced EKI is all about KB sport and odd lifts, so my challenge was right at home!
So what lifts did I attempt/do:
Achieved:-
1 arm jerks
windmills
bent press
the ultimate:- 2 handed anyhow with 2 40Kg, that was a PB!!
Check out the video on Facebook
Attempted:
bottoms up press, which I almost got, just couldn't push past the sticking point. Did it with a 36kg, but I know i'll get the 40kg up by the end of the challenge.
Day 12
I was absolutely shattered today after the advanced course! So just kept it nice and simple and did:
2 sets of 10/10 1 arm bent over rows.
Will step it up again on monday!
Day 11 in Tommy's 40 Lifts for Lent
Day 11 was the day of the Advanced EKI course, which is an opportunity to perform some good odd lifts, so I made my 40 Lifts up from a variety of different lifts. It turned out to be a great day for everyone on the course, the Advanced EKI is all about KB sport and odd lifts, so my challenge was right at home!
So what lifts did I attempt/do:
Achieved:-
1 arm jerks
windmills
bent press
the ultimate:- 2 handed anyhow with 2 40Kg, that was a PB!!
Check out the video on Facebook
Attempted:
bottoms up press, which I almost got, just couldn't push past the sticking point. Did it with a 36kg, but I know i'll get the 40kg up by the end of the challenge.
Day 12
I was absolutely shattered today after the advanced course! So just kept it nice and simple and did:
2 sets of 10/10 1 arm bent over rows.
Will step it up again on monday!
posted by Tommy Matthews @ 12:51
0 comments
Friday, 6 March 2009
Day 9 - Tommy's 40 Lifts for Lent
Day 9 in Tommy's 40 lifts for Lent and it's 'Beach Muscles Day', good times!
Tommy got carried away and did a few more than 40 reps, probably something to do with the beach muscles theme!
Still Tommy says he's looking for ways to make everyday a bit different, to challenge his body in another way and to keep the next 30 days exciting. So if anybody wants to suggest something, post it on our facebook wall.
DAY 9
8/9 1 arm chest press on swiss ball 40kg
8/8 1 arm bent over row 40kg
Did 2 sets of the above as supersets.
4 x Arm curls with 40kg (holding by the horns)
Bring on the challenges!!
Tommy got carried away and did a few more than 40 reps, probably something to do with the beach muscles theme!
Still Tommy says he's looking for ways to make everyday a bit different, to challenge his body in another way and to keep the next 30 days exciting. So if anybody wants to suggest something, post it on our facebook wall.
DAY 9
8/9 1 arm chest press on swiss ball 40kg
8/8 1 arm bent over row 40kg
Did 2 sets of the above as supersets.
4 x Arm curls with 40kg (holding by the horns)
Bring on the challenges!!
posted by Tommy Matthews @ 08:27
0 comments
Thursday, 5 March 2009
BJs Guide to Better Living
BJ’s Seven Steps to a better body!
The following is a guide to how to be in the best shape of your life for the rest of your life. The guide is no quick fix it is about finding balance in your life in a way that adds to your well-being and self. It is about implementing proactive and consistent choices. Often we don’t know what the right choices are to get us where we need to be, this guide is exactly that- it is the right choices. The guide is made up of seven steps, the steps are complementary and some of them overlap. All seven steps are of equal importance, however the order or sequence is also important.
The seven steps to a better body:
1. Weight Training (Resistance training) 2-3 times per week
2. Sort out your Nutrition
3. Ditch the long slow stuff!
4. Increase your NEPA (Non Exercise Physical Activity)
5. Get Enough REST! Sleep, sleep, sleep
6. Allow time for restoration and rejuvenation
7. Have some fun- PLAY! Recreation and Leisure
1. Weight Training
It’s no coincidence that weight training is top of the list. The importance of resistance training to the human body is huge. Weight training or resistance training (the same thing the term weight training can scare some people) has a lot of advantages: it develops and strengthens our musculo-skeletal system; which gives us our structure and allows us to move.
The benefits of weight training include:
- Increases of LBM (lean body mass) which: - speeds up resting metabolism which helps to burn fat i.e., the more muscle we have the more we burn fat!
- Improvements to posture
- Increases in strength
- Improved neuromuscular coordination and pro-prioception (coordination and balance).
To get full benefits from weight training you need to be doing a minimum of 2 sessions each week, 3 is ideal. Sessions should be approximately 45minutes long, including a warm up and cool down and may last up to an hour but should not exceed this.
Regardless of an individuals goals exercises should be made up of large compound/ multi-joint exercises; which replicate natural movements. Natural movements can generally be broken into the following; Squat, lunge, bend, push, pull, (push and pull horizontally and vertically), rotation, translation and locomotion. For a balanced well working and injury free body these movements should be preformed equally and none of them should be left out. More information regarding weight training will follow in this series of articles
2. Sort out your Nutrition
There’s no point sculpting the body beautiful if what you’re feeding the machine is a load of crap. Never in the history of man have we had such an over supply of nutrients, yet in the west we would have been hard pressed to find a time when (on average) our bodies were fed so badly.
Food use to be so simple: it grew from the ground, ran on the land, swam in the sea, flew in the sky and got eaten. Nowadays we can eat food that doesn’t move, gets sprayed with chemicals, doesn’t see sunlight, is fed things that it was never intended to be fed and on the whole is not as nutritious as it once was.
We can’t stop eating, but we need to cut through the misinformation out there that surrounds food (food is big industry and lot’s of conspiracy theories surround why we are fed so much crap). As well as the misinformation concerning food, science is learning more all the time about how our bodies respond to what we put inside it, so what was in vogue 20 years ago (high carbohydrate diets) is not necessarily good for us. Seven steps to sorting out your food are as follows:
I – Keep a food diary
II – Eat breakfast
III- Eat protein at every meal (don’t eat carbohydrates on their own)
IV- Eat organic, whole foods where possible
V - Eat 6 times a day
VI- Concentrate your carbohydrates around your activity
3. Ditch the Long Slow Stuff
There are still too many people trying to change their bodies by doing continuous, moderate intensity, aerobic exercise- it just doesn’t work! These same people generally display joint and muscular pain, no muscle tone and are soft around the middle. A good comparison is to compare the bodies of joggers and sprinters, most of us if we had the choice would prefer to look like sprinters, however most of us train like recreational joggers and as a result look like this.
Most of the cardio machines out there don’t help they have signs on them that tell people that their fat burning zones are at about 60% of their maximum heart rates. This fat burning zone is not exactly correct, at 60% of your maximum heart rate your primary fuel source as a percentage is fats- but big deal, at 60% MHR you’re not really doing much and the total amount of energy expended is very little.
You are much better off working at higher intensities (75%+) where the total amount of energy expended is higher, the main fuel source will be glycogen (carbohydrate) but the carry over effect is far greater as you will be burning more total energy during the period plus you’ll be burning energy for up to 48hrs after the session and you will get a hell of a lot fitter more quickly.
So in short perform shorter more intense cardio sessions an example of these is to perform intervals.
4. Increase your NEPA
NEPA is Non Exercise Physical Activity and basically we just don’t do enough of it anymore. Often we move (only just) from our homes, to our vehicles or public transport and then to our desks, then back to our homes and then to bed. And when I say move it’s not very far or with much effort.
NEPA is about doing a little more, being more active. NEPA can be walking to work, or to a bus or tube stop further from your destination, taking the stairs, walking up the escalators, standing instead of sitting on public transport. Instead of using machinery and technology be proactive get out and do, lift you kids on your shoulders, carry the shopping rather than push it in a trolley. You get the point JUST DO MORE!!
5. Get enough rest- Sleep
Sleep is where our bodies are able to rest. During sleep our bodies and brains are able to recover and repair themselves. Sleep allows our cells and tissue to regenerate, it’s been proven that incomplete, lack of or interrupted sleep puts our bodies in a catabolic state (cell tissues are broken down) whereas proper sleep puts our bodies in an anabolic state of growth and repair. This anabolic state is important as it is where our cells including brain cells are repaired and regenerated. It has been proven that sufficient sleep benefits alertness, memory and problem solving, and overall health, as well as reducing the risk of accidents.
Are we getting enough- probably not, 8 hours is ideal for adults it has been proven that less than this results in loss of cognitive function. Studies from the university College of London have found short sleep has been shown to be a risk factor for weight gain, hypertension and Type 2 diabetes and therefore recommend a minimum of 7 hours each night.
Steps to a better nights sleep:
- Comfortable bedding
- A dark room (block out blinds/shutters)
- Don’t eat too heavily before going to bed
- Don’t overstimulate prior to going to bed (television)
- Remove all electromagnetic stimulus from the bedroom (electrical clocks, appliances, tvs, radios
- Relax your mind and body before bed (see 6.)
6. Allow time for restoration and rejuvenation If we are getting a minimum of 8 hours sleep each night we should be getting most of what is needed here. However other forms of both mental and physical restoration and rejuvenation are important and also available. Examples are activities such as Tai Chi, Yoga, meditation, reading. Painting, having a massage, sauna, steam or Turkish bath. Some of these restorative activities can also overlap as exercise or NEPA, and can also overlap with play time 7.
7. Play Play as in having fun is also extremely important. Kicking a football, throwing a rugby ball around, skipping and jumping, tumbling, playing a sport doing things that you enjoy that don’t feel like you’re doing much at all and have a huge value and importance.
The following is a guide to how to be in the best shape of your life for the rest of your life. The guide is no quick fix it is about finding balance in your life in a way that adds to your well-being and self. It is about implementing proactive and consistent choices. Often we don’t know what the right choices are to get us where we need to be, this guide is exactly that- it is the right choices. The guide is made up of seven steps, the steps are complementary and some of them overlap. All seven steps are of equal importance, however the order or sequence is also important.
The seven steps to a better body:
1. Weight Training (Resistance training) 2-3 times per week
2. Sort out your Nutrition
3. Ditch the long slow stuff!
4. Increase your NEPA (Non Exercise Physical Activity)
5. Get Enough REST! Sleep, sleep, sleep
6. Allow time for restoration and rejuvenation
7. Have some fun- PLAY! Recreation and Leisure
1. Weight Training
It’s no coincidence that weight training is top of the list. The importance of resistance training to the human body is huge. Weight training or resistance training (the same thing the term weight training can scare some people) has a lot of advantages: it develops and strengthens our musculo-skeletal system; which gives us our structure and allows us to move.
The benefits of weight training include:
- Increases of LBM (lean body mass) which: - speeds up resting metabolism which helps to burn fat i.e., the more muscle we have the more we burn fat!
- Improvements to posture
- Increases in strength
- Improved neuromuscular coordination and pro-prioception (coordination and balance).
To get full benefits from weight training you need to be doing a minimum of 2 sessions each week, 3 is ideal. Sessions should be approximately 45minutes long, including a warm up and cool down and may last up to an hour but should not exceed this.
Regardless of an individuals goals exercises should be made up of large compound/ multi-joint exercises; which replicate natural movements. Natural movements can generally be broken into the following; Squat, lunge, bend, push, pull, (push and pull horizontally and vertically), rotation, translation and locomotion. For a balanced well working and injury free body these movements should be preformed equally and none of them should be left out. More information regarding weight training will follow in this series of articles
2. Sort out your Nutrition
There’s no point sculpting the body beautiful if what you’re feeding the machine is a load of crap. Never in the history of man have we had such an over supply of nutrients, yet in the west we would have been hard pressed to find a time when (on average) our bodies were fed so badly.
Food use to be so simple: it grew from the ground, ran on the land, swam in the sea, flew in the sky and got eaten. Nowadays we can eat food that doesn’t move, gets sprayed with chemicals, doesn’t see sunlight, is fed things that it was never intended to be fed and on the whole is not as nutritious as it once was.
We can’t stop eating, but we need to cut through the misinformation out there that surrounds food (food is big industry and lot’s of conspiracy theories surround why we are fed so much crap). As well as the misinformation concerning food, science is learning more all the time about how our bodies respond to what we put inside it, so what was in vogue 20 years ago (high carbohydrate diets) is not necessarily good for us. Seven steps to sorting out your food are as follows:
I – Keep a food diary
II – Eat breakfast
III- Eat protein at every meal (don’t eat carbohydrates on their own)
IV- Eat organic, whole foods where possible
V - Eat 6 times a day
VI- Concentrate your carbohydrates around your activity
3. Ditch the Long Slow Stuff
There are still too many people trying to change their bodies by doing continuous, moderate intensity, aerobic exercise- it just doesn’t work! These same people generally display joint and muscular pain, no muscle tone and are soft around the middle. A good comparison is to compare the bodies of joggers and sprinters, most of us if we had the choice would prefer to look like sprinters, however most of us train like recreational joggers and as a result look like this.
Most of the cardio machines out there don’t help they have signs on them that tell people that their fat burning zones are at about 60% of their maximum heart rates. This fat burning zone is not exactly correct, at 60% of your maximum heart rate your primary fuel source as a percentage is fats- but big deal, at 60% MHR you’re not really doing much and the total amount of energy expended is very little.
You are much better off working at higher intensities (75%+) where the total amount of energy expended is higher, the main fuel source will be glycogen (carbohydrate) but the carry over effect is far greater as you will be burning more total energy during the period plus you’ll be burning energy for up to 48hrs after the session and you will get a hell of a lot fitter more quickly.
So in short perform shorter more intense cardio sessions an example of these is to perform intervals.
4. Increase your NEPA
NEPA is Non Exercise Physical Activity and basically we just don’t do enough of it anymore. Often we move (only just) from our homes, to our vehicles or public transport and then to our desks, then back to our homes and then to bed. And when I say move it’s not very far or with much effort.
NEPA is about doing a little more, being more active. NEPA can be walking to work, or to a bus or tube stop further from your destination, taking the stairs, walking up the escalators, standing instead of sitting on public transport. Instead of using machinery and technology be proactive get out and do, lift you kids on your shoulders, carry the shopping rather than push it in a trolley. You get the point JUST DO MORE!!
5. Get enough rest- Sleep
Sleep is where our bodies are able to rest. During sleep our bodies and brains are able to recover and repair themselves. Sleep allows our cells and tissue to regenerate, it’s been proven that incomplete, lack of or interrupted sleep puts our bodies in a catabolic state (cell tissues are broken down) whereas proper sleep puts our bodies in an anabolic state of growth and repair. This anabolic state is important as it is where our cells including brain cells are repaired and regenerated. It has been proven that sufficient sleep benefits alertness, memory and problem solving, and overall health, as well as reducing the risk of accidents.
Are we getting enough- probably not, 8 hours is ideal for adults it has been proven that less than this results in loss of cognitive function. Studies from the university College of London have found short sleep has been shown to be a risk factor for weight gain, hypertension and Type 2 diabetes and therefore recommend a minimum of 7 hours each night.
Steps to a better nights sleep:
- Comfortable bedding
- A dark room (block out blinds/shutters)
- Don’t eat too heavily before going to bed
- Don’t overstimulate prior to going to bed (television)
- Remove all electromagnetic stimulus from the bedroom (electrical clocks, appliances, tvs, radios
- Relax your mind and body before bed (see 6.)
6. Allow time for restoration and rejuvenation If we are getting a minimum of 8 hours sleep each night we should be getting most of what is needed here. However other forms of both mental and physical restoration and rejuvenation are important and also available. Examples are activities such as Tai Chi, Yoga, meditation, reading. Painting, having a massage, sauna, steam or Turkish bath. Some of these restorative activities can also overlap as exercise or NEPA, and can also overlap with play time 7.
7. Play Play as in having fun is also extremely important. Kicking a football, throwing a rugby ball around, skipping and jumping, tumbling, playing a sport doing things that you enjoy that don’t feel like you’re doing much at all and have a huge value and importance.
posted by Tommy Matthews @ 12:26
0 comments
Wednesday, 4 March 2009
Day 8 - 40 Lifts for Lent
Day 8 in Tomm'ys 40 lifts for Lent and it's the first time he's decided to bring in the military press! Stepping it up a notch with few snatches in there as well. He's putting in a bit of effort before the Advanced kettlebell course this weekend.
Day 8
10/10 1 arm snathes
5/5 1 arm military presses (missed the last 2 on left hand on first attempt, but got them second time)
5/5 Windmills
Check out the video of today's training on our facebook page
Day 8
10/10 1 arm snathes
5/5 1 arm military presses (missed the last 2 on left hand on first attempt, but got them second time)
5/5 Windmills
Check out the video of today's training on our facebook page
posted by Tommy Matthews @ 14:44
0 comments
Tuesday, 3 March 2009
Day 7 - Tommy's 40 Lifts for Lent
Day 7 in Tommy's 40 lifts for Lent.
Fancied trying some juggling today, so warmed up with:
2 arm swing with 1 flip x 20
10 Alternating Swings
5/5 Clean and Push Press
Fancied trying some juggling today, so warmed up with:
2 arm swing with 1 flip x 20
10 Alternating Swings
5/5 Clean and Push Press
posted by Tommy Matthews @ 18:00
0 comments
Monday, 2 March 2009
Day 6 - 40 Lifts for Lent
DAY 6 on the 40 Lift for Lent and Tommy is feeling better than he did sunday!
With all the jerks he did on Saturday, day 6 is a pulling day.
5/5 Renegade rows with 40kg's (2 sets in total)
5/5 Turkish Get Ups (1st Phase only)
5/5 Bent over rows (single arm) 1 x 40kg
With all the jerks he did on Saturday, day 6 is a pulling day.
5/5 Renegade rows with 40kg's (2 sets in total)
5/5 Turkish Get Ups (1st Phase only)
5/5 Bent over rows (single arm) 1 x 40kg
posted by Tommy Matthews @ 19:00
0 comments
Day 5 - 40 Lifts for Lent
Day 5 on the 40 Lifts for Lent and Tommy wakes up feeling very stiff! Triceps killing after so many 2 arm jerks on day 4. So today is going to be a recovery day, just an easy few swings to keep up the challenge.
DAY 5
40 x 2 arm swings 40kg
recovery is important every so often!!
DAY 5
40 x 2 arm swings 40kg
recovery is important every so often!!
posted by Tommy Matthews @ 08:47
0 comments
Tommy's 40 Lifts for Lent
Day 4 on the 40 Lifts for Lent and Tommy is starting to feel the affects of a few days using the 40kg, but today is going to be tough. He's got a training day with the others for kettlebell sport and then he still has to do his forty lifts!
DAY 4
Kettlebell Sport Session:
5 minute 2 arm jerk set 2 x 24kg
5 x 1 minute 2 ar jerk sets 2 x 24kg
2/2 minute snatch set 1 x 24kg
40 Lifts:
5/5 1 arm jerks 40kg
5/5 1 arm jerks 40kg
10/10 1 arm cleans 40kg
Knackered!!
DAY 4
Kettlebell Sport Session:
5 minute 2 arm jerk set 2 x 24kg
5 x 1 minute 2 ar jerk sets 2 x 24kg
2/2 minute snatch set 1 x 24kg
40 Lifts:
5/5 1 arm jerks 40kg
5/5 1 arm jerks 40kg
10/10 1 arm cleans 40kg
Knackered!!
posted by Tommy Matthews @ 08:40
0 comments
