Thursday, 17 February 2011

Keeping It Real Sincere: New Warrior Training

Foreword by Coach Cj Swaby

I can't remember when I first met Sincere Hogan. Its been well over a year ago that I became aware of this man's methods, across the seas in the United States. Sincere (aptly named) is known as "The Peoples Coach". This is a man who walks the walk and talks the talk. Doing great works and spreading positivity for the communities that he is involved in, and all that he comes into contact with. That's what makes Sincere Hogan stand out from a culture of mediocre Trainers and Coaches, and money making fitness "Gurus".

He granted me the opportunity to do a 60 second interview with him. My wish is that you get to appreciate Sincere Hogans New Warrior Training philosophy and training methods. Be inspired, be renewed. Meet Sincere.

60 Second Interview: Sincere Hogan - New Warrior Training

CJ: Please introduce your self

SH: First, let me begin by thanking you for this great opportunity,Cj. My name is Sincere Hogan. I'm a strength & conditioning coach,based in the U.S., Texas in particular. And no, I don't ride a horse,but you may find a cowboy hat and a pair of boots stashed in my closet;-)

Cj: What is your area of special interest?

SH: I specialize in fat loss and lifestyle reconstruction via theutilization of such strength tools such as bodyweight training,kettlebells, sandbags, tires,sticks & stones, and whatever else we canpick up and move. Haha. All's fair in strength & longevity. The most important tool I like to use is the the mental and spiritual aspect,which, if ignored, makes all other physical tools useless.

How did you get involved in it? SH: Since I was a child, I've always been pretty active and had anaffinity for being outdoors, despite growing up with severe asthma.However, as I continue to learn and be inspired by great folks, suchas yourself, I continue to feel I am only getting younger each day.

Cj: What impact did that have on your life?

SH: My early love for the outdoors definitely has a place in thecurrent way I train and teach. Most of my classes are outdoors, allyear round. I still love climbing trees, hopping over fences, crawling up hills, etc. It's all about being free with my movement. plus, you never know when this type of training will come in handy, from asurvival standpoint.

Cj: What other areas of Health & Fitness are you currently exploring?

SH: I definitely plan to get back to my practice of Capoeira Angola,deepen my yoga practice, and for some insane reason, I'm starting toget interested in rock climbing (indoors, of course).

Cj: What Book are you reading at the moment?

SH: "The Four Agreements" by Don Miguel Ruiz, is really resonatingwith me right now. There is so much negativity going on, not just inour industry, but in our world, thus the timing is just right for meto immerse myself into this book. For those that don't know, the fouragreements discussed in the book:

1. Be impeccable with your word.

2.Don't take anything personally.

3. Don't make assumptions.

4. Always do your best.

These are guidelines that can help insure success in notonly business, but in our personal lives, as well. These 4 gems canalso help safeguard us from all of the negativity and bumps in theroad, life presents to us on a daily basis. I highly recommend thisquick, but effective read.

Cj: Favourite place to eat ?

It's a tie between my kitchen and my mother & mother-in-law'skitchen. In my opinion, nothing beats a home-cooked meal, and my momand mother-in-law own it, in the kitchen. However, I am no slouch inthe kitchen, either. My other favorite place to grub is just about anytrailer in Austin, Texas. Our good friend Jonathan Lewis, who made hisway from London to Austin last summer, can probasbly back me up onthis one. Austin is full of a variety great-tasting healthy diningchoices. You never have to worry about not finding what you're in themood for, when you are there.

Cj: Favourite places in London to relax?

SH: I have yet to visit London; however, I guarantee you once I makemy way across the pond, I won't be able to relax. It's been my missionto visit London, since I was a DJ buying my imports from Juno,Blackmarket, and Hard-to-Find records, over 10 years ago. However, nowinstead of dreams of spinning at the Southport Weekender, I lookforward to holding a New Warrior Training seminar in London, by early2012.

Cj: What training goals do you have for 2011?

SH: My current goal is to attain Candidate for Master of Sport (CMS)in Kettlebell Sport, and as I previously mentioned, go deeper into myyoga practice. I think both disciplines compliment each other in somany ways.

So I've managed to grab a copy of your bodyweight Training DVD.Great stuff! How did that come about?

SH: Well, my buddy Mike Mahler approached me about teaming up with himto put on a workshop in Texas, late last year. Mike is a wizard whenit comes to training with kettlebells, and when he invited me to joinhim and teach some of my bodyweight training modalities, who was I tosay no? Mike is one of the best in the biz in creating greatinformation products, especially via his many in-demand workshops.I've always believed that, in order to be successful, you must modelyourself after successful people. Thus, I figured filming my portionof our workshop would be the perfect opportunity to create a productthat could show the benefits of bodyweight training, from a slightlydifferent perspective, as opposed to the industry standard squats,push ups, pull ups, and ab exercises. Not only will the exercisesfeatured on the DVD address those questions of whether or not one canbuild muscle and strength from bodyweight training, but they alsoerase the possibility of bodyweight training boredom.

Cj: Awesome, any thoughts you want to leave us with?

SH: I just want to say thanks again for the opportunity to chat,

Cj. Ireally hope I can get over to the U.K. very soon, and train with youand the great folks in London. If any of your readers have anyquestions, thoughts, or comments, the are always welcome to reach outto me at my blog at or on my Facebookpage,
Cj: Sincere, thank you for your time.

SH: You bet. Thank you, brotha.

Cj will be reveiwing Sincere Hogan's awesome New Warrior Training DVD in the coming weeks.

Tuesday, 15 February 2011

Full Throttle Fitness 2011 Workout Of The Week WOW #5


Warm up -
Joint mobility

They havent been done for quite a long time and were a bit missed. MANMAKERS! This time - no racing, focus on form and perfection of the movement .

Man Maker ladder

Bearcrawl after each set

Looks like 10 man makers, bearcrawl
9 manmakers, bearcrawl etc
55 Man Makers in total


2 rounds of
Static holds 90 sec each
Dead Hang
Squat hold
Hand stand
Wall Sit

Job done!


Thursday, 10 February 2011

Full Throttle Fitness 2011 WOW# 4

By Coach Cj SwabySo this week it was Cj swaby at the helm. I kept it real simple, but don't confuse that with easy. Far fromit. It was a combination of kettlebell exercises and bodyweight drills to maximum effect. This is how our weekly class in London went down.

Full Throttle Fitness 2011 WOW# 4

W/up: Joint Mobility & Dynamic Movement

Main Seciton

Exercise Menu

Double Kettlebell Swing x 10
Kettlebell Renegade Rows with Press ups x 10
Kettlebell Front Squats x 10
Burpees x 10

Complete as many rounds of this circuit, keeping a note of how many in
Set 1)2 minutes. Rest 2 minutes.

Set 2) 3 minutes. Rest 2 minutes 30 seconds.

Set 3) 5 minutes. Rest 4 minutes

Then repeat the process in reverse sets. Ie. Set 3) 5 mins then Set 2) 3 mins then set 1) 2 mins.

Your goal is to IMPROVE on the number of sets completed the first time around.

The Finisher. Tabata Protocol 20:10 x 8 rounds

We split the group into two groups, A and B.

Group A: Bear Crawls

Group B: Sprints

After four rounds, the groups switched over.

This is what it looks like....

Full Throttle Fitness 2011 WOW# 4

Full Throttle Fitness
Sat 12:15pm - 1:15pm
Balance Performance Physiotherapy, 113 Gauden Road, London SW4 6LE

Wednesday, 2 February 2011

Full Throttle Fitness 2011 Workout of The Week (W.O.W) #3

Saturdays workout was dedicated to Jamie B. We all know how much he likes body weight training. I made sure he wasnt disappointed ;D.

Warm up (CJ)
Joint mobility

Workout (Sabina)

(partner work)

8 x 20 sec work/ 10 sec rest (4 minutes in total per station) 1 min rest inbetween stations
station 1 - roll and jump over (see video for demo)
station 2 - Macpees (modified burpees, see video for the demo or speak to Andy McKenzie)
station 3 - staircase sprints (with weighted vest or carry a bag - optional) or bear crawls - forward and backwards
station 4 - starjumps, hands have to touch the floor

Then rest 3 mins

3 rounds of

5x TGU (per side)
staircase bearcrawl forward and backwards (Jamie B, just because...)
floor bearcrawl forward and backwards (everyone else)

job done


To watch last Saturdays video, click here: