Monday, 27 July 2009

Full Throttle Fitness Workout Of The Week

Coach Skala was at the helm this week, and when I tell you the piece was brutal that is no exaggeration. However, revenge was oh so sweet. To top off the session someone thought it would be a great idea to use Coach Skala as a piece of gym equipment! Cj willingly obliged. Skala Windmill anyone? Here's what we got up to....

Full Throttle Fitness - Workout Of The Week

Warm Up: Joint Mobility & Dynamic Movement (10 minutes)

Timed Circuit A

1 minute per exercise x 2 rounds = 1 set (complete 2 sets with 1 minute rest)

Double Kettlebell Bent over Row
Bear Crawl with Marine Kit Bag (or 40kg sandbag) strapped to you
Farmers Walk with double 15kg Discs
Burpees with a roll, tuck jump and press up (I know, I know)
Double Kettlebell Swing

Timed Circuit B

1 minute per exercise x 2 rounds

Lateral Bench Hops
Gorilla Walk
Sprawl with Medicine Ball

"Combat Core! Ala Diesel Crew
10 reps x 3 sets

1)Feet raised on step box
2)Arms extended straight top of press up position on mini trampoline.
3)Drop into a break fall then bounce back to top of press up position.

Then we cornered Coach Skala and gave her a dose of her own medicine!

Saturday, 25 July 2009

Cj Meets Bj at the Trojans Kettlebell Lifting Club

A few weeks ago I popped down to the Trojans Kettlebell Lifting Club in London. There are few clubs in London dedicated to Kettlebell lifting sport so I jumped at the opportunity to flip some steel with some of London's finest Kettlebell lifters and like minded people.

Bj and Tommy of Optimal Life Fitness run the club, which meets every Thursday evening in the heart of London. Check out the clip below to find out more about the club, or how you can get involved.

Tojan Kettlebell Lifting Club, London

Wednesday, 22 July 2009

Fighters Only? What's The Issue?

Issue 53 to be exact! The latest issue of Fighters Only magazine includes a double page spread by Cj Swaby. The article focuses on developing explosive supreme strength for fighters using kettlebells. Have a read and let us know what you think. Stay posted as we will be uploading the exercises from that article in the coming week. Can't say we're not good to you.

Monday, 20 July 2009

Full Throttle Fitness Work Out Of The Week

After a short break, this week we were back at the helm with a stomper of a session. Cj led this weeks Kettlebell based workout, mixing it up with body weight exercises to the tune of tabata protocols and density training. The session was topped off with a demonic bodyweight partner piece devised by Coach Sabina Skala. Here's what we got up to.

Full Throttle Fitness Workout Of The Week

Warm up: Joint Mobility And Dynamic Movement (10 minutes)

Main Workout

4 minute Density piece x 2 sets (30 seconds rest between)

1) Single Kettlebell Swing/ Clean/ Squat/ press x 1 minute per arm (no rest)
2) Kettlebell Hand to Hand Swing x 1 minute
3) Kettlebell Squat x 1 minute

Moving Swiftly into....

Sprints (Tabata Protocol) 20 seconds work / 10 seconds rest x 8 rounds


4 minute Density Circuit : 1 minute per exercise x 2 (1 Minute rest between)

1) Burpees
2) Mountain Climbers
3) Medicine Ball Slams
4) Alternate leg hops onto bench

The Finisher

Bodyweight partner exercise.

Choose an A and a B

A grabs B's legs who then wheelbarrow's to length of room and back.
Then both A and B Bear crawl length of room and Back.
They swap over so now B grabs A's legs who then wheelbarrows the length of the room and back. Then both A and B bear crawl the length and back.

Clear as mud right? well this constitutes one set.
Complete 5 sets with NO DESIGNATED REST!! (that's why we call it a finisher!).

Cool down and stretch out.

Game over. Job done.

Sunday, 12 July 2009

Full Throttle Fitness: Workout of The Week

Class was canceled this week, but we saved the Workout of the week from the previous Full Throttle Fitness session to whet your appetite. This main session was devised by Sabina Skala, focusing on dynamic and isometric strength endurance. It was a brutal piece, which utilised bodyweight exercises and other tools. Cj topped it up with a Kettlebell finisher for good measure. Here's what we got up to......

Full Throttle Fitness: Workout of The Week

Dynamic body weight warm up and joint mobility x 10 minutes.

Main Workout Session

Team Squat Ladder

You all line up in a row, one person does a rep, then holds the squat in the bottom position. The next person squats and then holds the bottom position as well, and so on until everyone has completed a squat. You continue this in a ladder fashion until you get to ten repetitions.

Team Push up Ladder

Same as the squat ladder - but with push ups! work your way from one up to six repetitions.

Modified Tabata Circuit

(20 seconds work / 10 seconds rest per exercise)x 4 rounds

Rower (level 7)
Kettlebell Renegade Row
Kettlebell Push Press
(10 seconds 'rest' is in the over head position with arms fully extended)
Push ups on Kettlebells
Burpee with push up and tuck jump

Kettlebell Workout

10 reps of each exercise. You work as a group, so once you have finished your reps, if other members of your team are still going you complete swings (double or single arm) until they have finished!

Double Handed Swings x 10
Kettlebell Cleans x 10 per arm
Kettlebell Front Squat x 10 per arm
Kettlbell Snatch (or push press) x 10 per arm
Kettlebell Windmill x 5 per arm

Complete as many circuits as possible in 10 minutes (working as a team).

Cool down and stretch - job done!!

Saturday, 11 July 2009

Kettlebell Essentials Seminar July 26th

Kettlebell Essentials Seminar July 26th

Our final Kettlebell seminar for the summer is soon approaching, this means there are limited spaces left. The Kettlebell Essentials seminar has proven to be quite successful. We've improved and revamped the final Kettlebell Essentials seminar so that you will see even greater improvements in your kettlebell technique.

This kettlebell seminar utilises our accelerated learning technique so that you will leave the kettlebell seminar with a high level of ability to perform the kettlebell exercises, plus a solid understanding of trouble shooting, and self correcting your technique. Not only this, you will learn how to structure your kettlebell workouts effectively so that you can achieve greater fitness and an athletic, toned physique.

Below is a clip of some of the stuff we cover

To read more about the Kettlebell Seminar objectives, what we cover and what you will learn click here

Click Here To Register

Wednesday, 1 July 2009

Train Smarter In The Sizzling Summer Heat

This week in the UK we hit 35 degrees, which, apparently, was a lot hotter than the Bahamas. To be fair, if I had a choice between 35 degrees on the streets of London in rush hour and 25 degrees on a beach in the Bahamas, I know which one I would choose.

Either way, skipping training would not be an option. However training in such temperatures, especially if we are not acclaimatised to it, has real dangers. Dr Marybeth Crane, based in America, who is also a runner and cyclist ( and has some handy tips on avoiding dehydration, getting the most from your training and steering clear of potentially life threatening situations in the heat.

"Train Smarter in the Summer Heat! I declared myself heat tolerant in a recent Twitter. I did a 3 hour bike ride in 99 plus heat at 5pm in the Texas heat and could still spit when I was done! That's a success in my book! It definitely took 2 full weeks of suffering in the heat and a good hydration plan to finally feel like my
body had made the transition to feeling relatively comfortable in the soaring Texas summer heat.

Dehydration, heat stroke and hyponatremia are your biggest worries while training in the summertime. Whether you are in Texas or Rhode Island, when the temperature soars over 90 degrees, heat illness can seriously hamper your endurance training. Most of us have an "A" race on the calendar in the fall and require a lot of base training in
the summer. No way around those long runs and even longer bike rides in the heat. The average triathlete can sweat up to one liter of fluid an hour while training and sweat contains about 3 grams of salt per liter. How can we conquer the heat? Preparation and constant hydration! Diligence is the key! Always stay one step ahead of the hydration curve. Remember that heat illness really can kill you and hyponatremia has taken out more than one healthy marathon runner and triathlete!

Here are some simple tips that will help you train safely
in the heat:

1. Hydrate all day long. Drink water throughout the entire
day. Most people actually start their training runs already
dehydrated. Especially when the temperature reaches triple
digits, it is important to always have that water bottle
near by.

2. Prepare for your longer training runs and rides. This
means dropping water bottles along the route before you
start or making the route circle around many times so you
can stop and pick up more water at your starting point.

3. Drink a mixture of sports drink and water. Definitely
mix it up. I always have a bottle of each on my bike.

4. Consider salt tablets if you are running or biking more
than 2 hours. Unless you can carry salty pretzels on your
run, salt tablets are a must if you are sweating heavily.

5. Never be afraid to get off your bike and run through a
stranger's sprinklers! You may look like an idiot, but
cooling off and wetting your clothing can only help you
stay cool! Putting ice down your shirt can also be helpful!

6. Listen to your body. Especially in the beginning of your
heat training, listen to the symptoms of heat illness. If
you are nauseous, cramping, can't spit, have dry mouth,
notice your hands and wrists are getting puffy and you are
starting to feel goofy; STOP! Go home to run or ride
another day.

7. Avoid anti-inflammatories if you can. Ibuprofen and
Tylenol actually can affect your kidney function. This can
increase you chances of suffering from hyponatremia.

8. Sunscreen, sunscreen, sunscreen. A bad sunburn will
thwart your normal heat-regulation system. Heavy duty 70
plus water-proof sunblock is your friend!

9. Weigh yourself before and after your training. Replace
your weight loss with more fluids.

10. Carry money. You never know when you may get lost and
need to stop at a store for more sports drink or water.

11. Train with a friend. They may notice your symptoms of
heat-illness way before you do. Denial is never a good

Heat-illness is real! Be smart while training this summer! Follow these tips, heat acclimatize over a period of several weeks and be diligent about your hydration plan
while training in the heat. Let's get to those fall races stronger and without any heat-related training drama! See you on the run!"

About Dr Marybeth Crane

Dr Marybeth Crane is a board certified podiatric foot and ankle surgeon specializing in sports medicine. Your feet should last a lifetime! For more foot health tips, a copy of her new book "If Your Running Feet Could Talk" and doctor-approved foot care products, visit or read her blog at Your body will thank you!