Full Throttle Fitness 2011 (Workout of The Week) WOW#2
By Coach Cj Swaby
With Coach Sabina Skala jumping in the mix in this weeks session, it was Cj Swaby’s turn to bring the heat, and that he did. As Coach Skala later commented (inbetween gasping for breath) “That was a deceptively difficult piece!”. I kept the mixed circuit training simple, pre-fatiguing muscle groups and structured it so that Systematic depletion of energy reserves was inevitable. Here’s how it went down..
Full Throttle Fitness 2011 WOW# 2
W/up: Joint Mobility & Dynamic Movement
Main Session: Mixed Circuit Training (MCT)
Protocol: 45 seconds on / 15 seconds Change over x 5 sessions
Complete 1 circuit rest 1 minute
Complete 2 circuits rest 3 minutes
Complete 3 circuits
Here is the exercise menu (feel free to substitute with exercises of your own)
1) Clubbell (2.5kg) Alternate Simple Circles (think “wax on – wax off” 2) Travelling press ups over 4 inch wooden block 3) Marine Kit bag flips 4) Stair Sprints with weighted vest (10kg) 5) Burpees
Doesn’t look like much right? Try it out – drop us an email and let us know how you get on! (better yet, come join us).
Shortly before Christmas 2010 I posted apiece about my nephew’s great achievement in being selected to Coach his College Basketball team in a National tournament. A victim of his own success, my nephew Jak Ryan-Hall was asked to Coach the Women’s team as well, little did he realise the daunting challenge that lay ahead, which he was to meet head on with an indomitable spirit and clarity of focus that makes me, well, proud! Here’s his story.
Hoop Dreams Part 2: South East U19 Women’s Basketball Tournament
By Coach Jak Ryan-Hall
Recently I coached a Men’s Under 19 Basketball team at a SE Tournament. Surprisingly, I led this team to a fairly successful Tournament and once again faced a new daunting challenge. I had to transform a Women’s Netball team into a strong Basketball Team (Oh did I mention we only had 2 hours practice!) Most of the team had never played basketball before and barely knew the rules. Before I knew it the Women’s Under 19’s Sout h East National Basketbal Tournament was upon us. The team weren’t very confident in their ability. That said, I was happy with what we were able to accomplish over a short period of time. I also had a feeling it would be a tournament where most of the teams were Netball players in Basketball Uniforms. I could not have been more wrong.
Reality Check
Our first Game was swiftly upon us. We had practiced the Zone defence very briefly so I decided against it and stuck with a man to man defence. On offence I stressed the importance of second chance opportunity’s as we weren’t a very good shooting team. From the tip we were out of our depth. It was clear that this team had been playing basketball for numerous years. They were driving to the hoop, drawing fouls and hitting the three point shot. Defensively they were also excellent. They didn’t set a foot wrong. The games were shortened to ten minutes which probably benefitted us. For the first eight minutes they mercilessly toyed with us. However in the last two minutes our team Worthing College Girls, started to fight back galliantly. They moved the ball around and made a few mid range shots. They also got the ball into our Center who made a few easy buckets. Unfortunately it was too little too late, as we fell 14-6, but the team gave me something to work with, something we could build on. However before we had time for a team talk we were told we were playing another game immediately.
Stopping the Bleeding
The situation was getting hectic. The second team we played were, if it was possible, better than the first. This team had two brilliant shooters who were knocking down numerous three point shots effortlessly. I called an early time out. Our problem? the opposition was doing whatever they liked! I encouraged the team to be more aggressive on the offensive and the defensive end. They came out and were more physical which limited their scoring opportunities. Then we began to score. Our Center was dominating the boards offensively and defensively. Our defence was getting better as time went on. Our shooting was poor. Our Field Goal percentage was very low. However we only trailed by six with 1.30 left. I called my final timeout and set a play up for our Center. We got the ball to her and she muscled her way to the basket and got the layup. Unfortunately we were slow on defence and they got a fast break which led to a basket and the foul. This put us down by nine points which sealed the victory for them, and possibly our fate.
The Payback
With two losses and battered ego’s we had a team talk. The Girls were disappointed but were very enthusiastic about the next game and were keen to improve. The girls and I agreed that our current defence wasn’t effective and we resorted to the zone. This was nerve racking because I didn’t think the team were ready , having only practiced it once. However they surprised me. They played the zone defence exceptionally well and stopped penetration. The opposition were a team called Peverel. They had numerous Point Guards and could shoot a good mid-range shot. The whole game they struggled to find good looks at the basket and we were firing on all cylinders. Our Point Guard was distributing the ball well and our Center dominated the boards once again. We pulled away comfortably and they only had a few baskets to show for their efforts. With two losses and one win, we needed a victory to guarantee us a place in the quarter finals.
Final Stand
We were set for a tight finish. We needed a win to put us in second which would secure us qualification. We were playing a team called Thornton College who were top of the group. Regardless, the team were psyched up for the challenge. We came out aggressive and had an immediate effect on the defensive end. We forced them into tough, contested shots and converted a few early transition baskets on the back of steals. Thornton came back at us hard. Our defence was caught napping as we left a shooter open in the corner that nailed the jump shot perfectly. We struggled to answer at the other end, and were brutally punished again, this time a shot just inside the three point line. I immediately called a timeout before things got out of hand. We were in familiar territory. We had dug ourselves a hole and faced a daunting task of climbing out of it. I made a few substitutions to shake up our offence with more shooters and told the girls to run hard and play as a team. Coming out of the timeout Thornton College played some brilliant defence which led to numerous steals that hurt our chances of a comeback. The team still fought until the death and ran their hearts out. This defeat meant we were out of the Tournament early. Home time.
Coach Jak Ryan-Hall Sends Word : The Aftermath
Coaching a team with limited knowledge and experience in a sport is tough. Sometimes I felt myself coaching too strong or pushing the team too hard. But I feel that as a coach you need to adapt to different situations to suit the audience. I hope that I did this well. Although we had a poor tournament I was very proud of the team and how they approached the game of basketball. They were enthusiastic; they worked hard and were a pleasure to coach. I will never say that winning is not important. But what these young ladies taught me is that enjoying your sport is the most important thing.
I was first introduced to Eamonn Madden by a friend and fellow martial artist, Colin. Aside from our obvious similar interests, what fascinated me about this man was the focus, and quality of interaction that you experienced with him. Regardless of the subject, you parted feeling energised, and a sense that you had taken something from that conversation that would empower, or better you, no matter how big or small you perceived it to be.
It was inevitable that our meeting of minds would collaborate on what is turning out to be some very special and ground breaking projects, including the Fighters Development Program.
I managed to catch up with the man himself who was gracious enough to give me an interview.
Sport Mental's Eammon Maddon
CJ: Please introduce your self
EM: Hi I'm Eamonn Madden BJJ Black Belt, Head Trainer and Speaker for Business Mastery International and A Mental Performance Coach. Cj: What is your area of special interest? EM: Unlocking the infinite potential of Business and Sporting individuals.
Cj: For the layman what is Peak Mental Performance (PMP)?
EM: To keep it short and sweet it is when your thinking is clear and concise. It is when you are focused on your game and in the "zone" so to speak, allowing you to perform at 100% of your ability.
Cj: What are the benefits of Peak Mental Performace?
EM: The benefits can range from eradicating any fears or nervousness to perfecting techniques mentally. There are even processes I use to speed up, reduce and even stop injuries.
Cj: How did you get invovled in it?
EM: Many years ago I was a competitor myself, I loved to compete until the death of my father, I then found it difficult to find the motivation and would obtain injuries prior to events. I then went to see a coach myself.
Cj: What impact did that have on your your life?
EM: Seeing a coach allowed me to become aware of the self sabotage I was inflicting on myself, my subconscious was basically putting me in situations where I would get injured. I also became aware that my Dad attended all of my competitions and since he was gone, I felt empty.
Cj: What other areas of Health & Fitness are you currently exploring?
EM: I am currently looking at weight cutting as this seems to be a very grueling experience (especially for Pro MMA fighters) not just physically, also mentally.
Cj: What Book are you reading at the moment?
EM: Let's Get Real or Let's Not Play by Mahan Khalsa and Randy Illig
Cj: Favourite place to eat in London?
EM: Anywhere they serve good quality BBQ Ribs, hmmm Ribs!!!
Cj: Favourite places in London to relax?
EM: In the Dojo or in my front room meditating.
Cj: What goals do you have for 2011
EM: To gain more muscular size and build more strength, I also planning to do a lot more international speaking.
Cj: I understand you run workshops, and individual sessions, what does that typically cover?
EM: The workshops involve goal setting, game planning and I teach processes to maintain peak mental performance amongst other things.With the individual sessions I tend to use a little more Sports Hypnosis.
Cj: Are the workshops and sessions open to anyone or do you have to be an elite athlete?
EM: The workshops are open to professional, amateur and recreational athletes, teachers, coaches, instructors and parents. Basically anyone who has any interest in sport, the techniques and processes can actually be carried over into the business environment.
Cj: Eamonn, Thank you for your time, what's this I here about you running a competition to win a free PMP session?
EM: Ahhh the competition, well I am giving a lucky individual the chance to win a 2 hour coaching session with me, entries close on Sunday the 23rd 2011. Now it does not matter where in the world you are as this session can be done in person, via Skype or on the phone.
All you have to do is visit my site Sport Mental and input your details into the Free Goal Setting eBook box. Thanks Cj
Cj: Your welcome. Thank you Eamonn, and see you on the mat (yeah, right!).
Full Throttle Fitness 2011: Workout Of The Week #1
By Coach Cj Swaby
BACK for the first time! (this year). After a short time off, Coach Skala and I were amped and ready for action. Coach Sabina Skala was at the helm, and I was her wing man. She was holding no punches with this metabolic workout let me tell you. I finished off with an effective timed Kettlebell Snatch and Kettlebell Jerk short set. BIG thank you to Neuro who supported the session by providing Neuro Sport and Neuro Sonic, functional drinks, these ones are for hydration and performance (believe me, the crew REALLY appreciated them)>
Full Throttle Fitness 2011 WOW#1
Warm up: Dynamic Movement & Joint Mobility
Main Session: Coach Sabina Skala
3 rounds each circuit, 1 min work on each station, 1 min rest after completing 3 stations. Circuit 1 (x 3 rotations)
Rowing Machine Level 7 at 1:40 500m split average Double Kettlebell Front Squat Heavy marine Kit Bag Flip
Then.... Circuit 2 (x 3 rotations)
3 push ups into roll (repeat continous for the duration) Burpee Warrior Star Jumps
After refuelling and BRIEF rest of 5 minutes
Section 2: Coach Cj Swaby
Double Kettlebell Jerk x 1 minute at a tempo of 1 rep every 4 seconds Rest 45 seconds then repeat.
Single Arm Kettlebell Snatch x 30 seconds per hand at a tempo of 1 rep every 3 seconds.
Cool Down and stretch.
Want to know what that looks like? check out link below!
My preparation for the Long Cycle kettlebell competition, Zagreb, Croatia, January 8th 2011 By Katarina "The Molten Rock" Helcmanovska, IKFF CKT
After the World Championship in Italy on 6th November 2010 (I competed in snatch only) my next competition will be Long Cycle in Zagreb, Croatia on 8th January 2011.
For those less familiar with Girevoy Sport (kettlebell sport) Long cycle is clean and jerk repeated over 10minutes period. Women compete with one kb and change hands once (ideally midset), men compete with 2 kbs. The aim is to perform as many repetitions as possible without putting the kettlebell down.
My long cycle (LC) training started on 9th November 2010. I did 8 minute sets with 24kg Kettlebell and managed 83reps. I was confident. LOng Cycle is my favourite exercise. My last LC comp was early March 2010 and I only competed with 20kg and did 115 reps. I haven’t done much LC training since but I’ve been doing a lot of jerk in my biathlon training and I knew clean is not a problem for me so this time I wanted to compete with 24kg.
Katarina "The Molten Rock" Helcmanovska Representing
Journey of A Thousand Steps...
Only after 1 week of training I managed to do MSWC ( master of sport world class) numbers 112reps. It came easy and I thought: “Is this it? I achieved the numbers, what do I do know? “ But my coach Gregor Sobocan had different idea. He suggested that I will do 130 reps in january. Now that was a challenge. Going at 13rpm for 10min with 24kg is not easy and I had less than 2 months to be ready!
I started training 5 days a week, despite having a full time job. My training is pretty simple: LC sets, jerk, one arm swings, BB jump squats and box jumps. Not much else involved just changing the length of sets, rest period and weight of kb. On Sundays when 2 of the gyms where I train ( 1 PT and OLF) are closed I do incline sprints in my local gym. On Saturdays I would normally attend Cj’s and Sabina’s Full Throttle class but because I don’t have much time left til the competition I now concentrate purely on my LC training.
Now I have only 1 day before I fly outleft and I’m feeling confident. Two weeks ago I managed to do 122reps (with 24kg) which is already more than the official best 116reps done by Svetlana Krechyk. As well I did 10min set with 28kg, 81reps total. Using a heavier kb helps make the 24kg feel lighter. I will do a 10min set with 24kg this week and I’m hoping to get 130reps.
Svetlana Krechyk In Action
At the end I just wanted to say that my intense LC training definately made me overall stronger. I noticed this when I attended the Full Throttle class before Christmas and teh exercises I would previously struggle with felt pretty ok. I look forward to competing in the Zagreb Competition, and setting new standards for womens Kettlebell Sport.
So its day four of 2011. Hows your new years resolutions holding out? I can't take credit for this post. It came to me via way of newsletter from Brooks Kubrik of Dinosaur Training (the title is mine though). As the year gets out of the starting blocks into a fully fledged sprint, and your New Years resolutions struggle to keep up, here's two reasons to give them up at the start line in the first place. Enter Brooks Kubrik
2 Reasons To Give Up Your New Years Resolutions
"Most people are busy making New Year’s resolutions right now. Dinosaurs are busy planning their workouts.
I don’t believe in resolutions. I do believe in workouts. And here’s why.
REASON 1:
Resolutions are typically about losing weight, losing inches or breaking a bad habit. Their primary purpose is a way of ramping up your will power to help you stop eating the wrong kind of food, stop drinking too much, stop smoking, or whatever.
Workouts are different. They’re not about dropping something you want or cutting back on something you enjoy. They’re all about doing something FUN – hitting the iron!
REASON 2
And the great thing about workouts is this: if you train regularly and consistently, you make progress. It’s just that simple.
So if you want to make some resolutions for the coming year, that’s fine – but be sure to plan some workouts as well. Workouts make good things happen."
Brooks Kubrik is the Author of Dinosaur Training and numerous other books about EFFECTIVE weight training, for solid results. Brooks Kubrik in Action
