Monday, 30 May 2011

Sabina - training log May 27th - May 31st

May the 27th - Friday - recovery practice

I actually had IWT planned for Friday, however, I didnt have enough sleep a night before. Bearing in mind I did heavy TGU's and then intenese dance practice session in the evening, I needed at least 7 hrs of sleep to recover. I only managed 5 hrs and I felt really bad in the morning. Weak and tired. Sometimes it is better to take a day off training, re-focus and be ready for a hard session next day.

On Friday I have spent 50 mins streatching and "foam-rolling". No training done on the day.

Patiently waiting ...

May 28th - Saturday - Power Endurance (see Full Throttle session)

May the 29th - Sunday - Dance practice

May 30th - Monday (Strength DL)

Deadlift up to 90 kg then 5x3 @ 90kg.

Deadlift felt really strong, can up the weight.

Then afternoon:

10x hill sprints in the rain :), which was FUN

May 31st - Tuesday (Recovery)
Easy run - approx 40 mins

Saturday, 28 May 2011

Getting Back To Basics

By Coach Cj Swaby

Its amazing what you can find on the internet. Like this video of me and the crew at body power 2011 with Martin Rooney. The video says it all. The take home message is

"Sometimes doing things that are very basic - produces amazing results." - Martin Rooney.

Martin Rooney, Body Power 2011, Birmingham, UK

martin rooney pressup challenge from mike ashworth on Vimeo.

Full Throttle Fitness WOW # 14

By Coach Cj Swaby

After a week or so off, with Body Power 2011 and Martin Rooney workshops out of the way, we were back in full effect. The session was simple, but both physically and mentally demanding. Coach Sabina Skala led the warm up, then Cj Swaby hit the Full Throttle Fitness crew up with something quite tasty. Here's how it went down.

Full Throttle Fitness WOW # 14 (Workout of The Week)

Warm up: Joint Mobility & Dynamic Movement

Main Session:

A) Double Kettlebell Snatch into Jerk x 10 reps (Tempo:1 rep every 5 seconds)
B) Modified Tabata Sprints 20 seconds work: 10 second rest x 8 rounds

This equals 1 block. Complete 4 blocks with 90 seconds rest between. This is 1 set. Complete 2 sets. Rest 5 minutes between sets.

Make sense? if not drop us an email and we'll set you straight!

After that we cooled down and stretched out, ready to rock the spot again next weekend. Want to get fit and fancy a challenge? then why not join in the fun and test your metal?

Full Throttle Fitness Class

Friday 7:15pm - 8:15pm, Energie Health CLub, Carnwarth Road, Fulham, London

Saturday 12:15pm - 1:15pm
, Balance Physiotherapy, 113 Gauden Road, London, SW4 6LE

Wednesday, 25 May 2011

Sabina - training log 25th & 26th of May

Wednesday the 25th of May

This morning I trained with Ash, she is a great training partner and puts me through my paces if it comes to strength (her nickname is Tighs of steel!)

Here is what we did (I have recorded my numbers only, Ash has taken hers home):

Warm up (working on feet speed and mobility)

4 rounds of 20/20 (20 sec work/20 sec rest)

side hops (from block 1 - block2)
1. 59 2.57 3.61 4.60
backward/ forward hops (from block 1 - block 4)
1. 63 2.62 3.? 4.63
side, back and across hops (from block 1 - block 2- block 3 and back to block 1)
Each rotation counts as 1
1. 17 2.20 3.21 4.21


3 rounds of
5 x wall squat
5 x SOTS @ 2x6kg
5x knee jumps

Deadlift up to 85%
Build up to heavy deadlift then
5x2 @ 90kg


Then afternoon (Sabina only)

Interval - Power Endurance (P)

(P) means that I focused more on power of the stroke, which means more ambitious target and longer recovery. Today my target was under 55 sec each, 90 sec recovery:

54.9 @ 31
55.0 @ 31
53.8 @ 32
54.4 @ 31
54.6 @ 31
54.9 @ 31
54.9 @ 32
56.0 @ 32
55.8 @ 32
55.9 @ 32

Failed:4 Good: 6

Thursday 26th of May

Strength TGU (Sabina & Paul)

Build up to TGU 1 RM
Sabina - 30 kg
Paul - 30kg

then 5x1 (per arm) @ 90% 1RM @ 27.5kg

Turkish Get Ups felt much stronger than last week. Both of us could probably tgu heavier weight then 30kg but only with right arm. As true 1RM only counts when lifted on right and left side, we kept 1RM as 30kg.

Then 30 mins run to MJ (Michael Jackson statue in Fulham stadium :))

then evening - Sabina only 1 hr dance practice

Tuesday, 24 May 2011

Martin Rooney, BAMMA & training log 24th May

By Sabina Skala

Last week was busy, hence no blog entries from me. I was fortunate to spend the last 6 days with one of the best S&C Coaches in the world - Martin Rooney, meet and dine with the legend - Roger Gracie and train together with top guys from all over the UK - my dear buddy and the best coach in Brighton - Christian Vila, Tom Robertson from Factory Gyms, Jack Lovett from Spartan Performance, Val Rawat, just to name a few.

Martin Rooney

Martin proved not only to be a great coach, but also amazing presenter. I feel very fortunate to be able to learn from him.

Another very important event was BAMMA. Scott Jansen, who is a part of Fighters Development Programme and trains with me, fought on that night and it was amazing. He will dominate welterweight in this country. Scott controlled the whole fight, looked strong and confident, he won in the 2nd round by TKO. I know how good he is and how great he can be, he is a very inteligent athlete and always gives it his best during training sessions. Our Sports Psychologist Eamon Madden, who also works with Scott did a great job. Scott is focused, confident, strong, powerful with a great power endurance ability - definitely a very dangerous fighter. He is a proof that there is no shortcuts, it is hard work that works, and that man works HARD.

Scott Jansen deadlifting

Coming back to the training log, here are todays sessions:

Morning - 40 mins light run with Ash, then working on pull ups.

4 x5 pull ups (slow no kipping)

then 3 sets of static holds
Goal - complete 20 sec in upper pull up position (chin above the bar) + 20 sec in the lover position (elbows bent at 90 degrees)

Rest 1 min inbetween sets
Set 1. 20/20
Set 2. 20/20
Set 3. 20/16

Afternoon - recovery procedure - sports massage

The plan for this evening is hill sprints 10 x

Tomorrow is all about strength. :D


Sunday, 15 May 2011

Sabina & Leoni - training log Thur 12th of May

Thursday - Rowing interval

Sabina & Leoni 10 x 250m rest 90 sec inbetween

target sub 56sec per interval


55.3 @ 28

54.4 @ 31

54.0 @ 31

55.0 @ 29

55.3 @ 29

54.8 @ 30

54.4 @ 31

55.2 @ 30

55.1 @ 31

54.8 @ 31


53.6 @ 31

55.7 @ 29

55.0 @ 31

56.1 @ 31

58.2 @ 33

59.2 @ 31

59.5 @ 32

59.5 @ 31

58. 3 @ 32

59.4 @ 31

Wednesday, 11 May 2011

Sabina - training blog Wednesday 11th of May

Today was a very hard day. I have been very busy, so busy it was difficult to find time to train. Usually I book my training session times in advance and they are not to be re-scheduled, however today I made a mistake and double booked myself with clients, twice. "I have no time to train" - how often do you hear that from your clients and even your athletes.

I would rephrase it - rather than saying "I had no time" I would say "I didn't care enough to make time to train". As I do care, I still made time to do whatever I had planned for today. I had to split the session into 2 separate (shorter) ones, but in this case it didn't really make that much difference.

Morning on empty stomach;

Build up to heavy OHS 95% of 1RM

then 5x2 @ 47.5kg (95% 1RM)

10 mins easy cardio (row)

Aternoon session:

TGU with a BB (together with Paul)

The plan was to do 5x2 @ 27.5 kg, however my left shoulder still cannot handle this weight. After 1st set I had to drop the weight to 22,5 kg.

After a warm up


1x 1 (per arm) @ 27.5kg

4x2 (per arm) @ 22.5 kg


5x1 (per arm) @ 27.5 kg

Sabina Skala

Full Throttle Fitness WOW # 13 : "Dutty South Session"

Full Throttle Fitness WOW# 13 "Dutty South Session"

By Coach Cj Swaby

Ok, so it may not be the 13th WOW. I had been slacking on the blog entries and Coach Skala got on my case to sort it out. So apologies to all those missing their weekly dose, but WE'RE BACK!

This week, I was heading up the "Dutty South Session". I decided to keep it body weight based. Something to challenging folks aerobically and strength endurance wise. I think my goal was achieved. It was all about the modified Tabata protocol (which I utilised to devious effect). Here's how it went down.

Full Throttle Fitness WOW# 13 "Dutty South Session"

Warm up: Joint Mobility & Dynamic Movement

Modified Tabata (20 secodns work : 10 seconds rest) Set A

Sprints x 4 Rounds (20 secs work : 10 secs recovery)

Partner carry x 20 secs : Sprints x 10 seconds x 4 rounds

This equals 1 block. Rest 90 seconds between blocks. Complete 3 blocks

REST 3 - 5 Mins

Modified Tabata Set B

Bear Crawls x 20 secs : Sprints x 10 sec x 4 rounds

Handstand Hold x 20 secs : Sprints x 10 secs

This equals 1 block. Rest 90 seconds between blocks. Complete 3 block.

As if this wasn't challenging enough, Coach Sabina Skala decided to "hit 'em up" with a mental challenger to finish, namely a 6 minute plank hold! (what can I say?).

Full Throttle Fitness now has classes twice a week.

Friday 7:15pm - 8:15pm, Energie Club,The Piper Buildings, Carnwath Road, Fulham

Saturday 12:15pm - 1:15pm, Balance Physiotherapy, 113 Gauden Road,SW4 6LE

Tuesday, 10 May 2011

Sabina training blog Monday the 9th, Tuesday the 10th

So, there was a week break in my blog entries. I am ashamed to admit it, but due to my lack of training discipline I am too embarassed to post last weeks training. When I mean discipline, I do not mean missing training sessions, quite the opposite. I am a serial overtrainer and I went off the rails. No day off, 3 sessions a day on several occasions, basically nothing to be proud of. It showed in numbers and in the fact that on Saturday evening I was in a deep sleep by 7pm, which is quite sad. To make things clear - it takes more than 1 week to get your body into state of so called overtraining. However, doing silly and random training like I did simply runs the body down and doesn't produce any positive results. It just accumulates junk intensity workouts and it becomes simply exercising not training.

More doesnt exactly mean better. Sometimes it takes more discipline to take a day off training or recovery day than to train. Once you are clear what your objective is, you need to cut all the junk and stick to what produces results. If you take a recovery day and schedule i.e a light jog, stick to it, jog - do not run. Gym Jones sells a cool T-shirt with an inscription "Work + Rest = Training, Don't Do The Work If You Don't Have The Balls To Rest". I remember when I first met Mark Twight and I remember what he wrote in the book he gave me. "It is easy to be hard, but it is hard to be smart". Just like he knew ... ;)

Anyway, next 4 week period - stress on strength. I want to improve my DL, OHS and TGU's. Also working on pull ups and training to be able to muscle up. My pushing is limited due to elbow injury, I need to take a few weeks break from any pressing and let it rest.

Here is the training done yesterday and today (all smart now) :

Monday the 9th (Interval (E) / Strength)

Morning on empty stomach:

10x 250m row
1 min rest inbetween
Target sub 58sec pace

56.8 @ 30
57.3 @ 28
56.6 @ 31
57.4 @ 28
56.4 @ 28
57.2 @ 28
55.7 @ 30
56.0 @ 31
55.8 @ 32
55.5 @ 31

New target and no failed intervals, next week the target is under 57 sec.
Then 10 mins bike to cool down


Deadlift up to 90 kg
Then 5x3 @ 90kg
Pull ups 3x (5-1) ladder

Tuesday the 10th of May

Morning on empty
45 min recovery run (easy)
Stretches and foam roller.

Done and no more training today

Sabina Skala

Tuesday, 3 May 2011

Kettlebell Workshop in London June 12th

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Our Kettlebell Workshop will give you a solid foundation in the essential Kettlebell exercises. When trained effectively (with correct nutiriton) Kettlebell training will give you explosive strength and an athletic physique.

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For online booking and the full Kettlebell workshop breakdown click the link below.


Monday, 2 May 2011

Fat is NOT The Enemy

There has been a lot of misinformation about fat, and what is needed is quality, accurate information. Laurent Bannock sets the record straight in his informative presentation below. We highly recommend it.

FAT is NOT The Enemy

Laurent Bannock will be up at Body Power 2011 delivering some awesome workshops and presentations. If you can't get to Body Power 2011, fret not as Laurent Bannock will be delivering hotly debated seminars on 28th May as part of the CJS Fitness Saturday Seminar series (except this time it's Sunday) and these seminars are FREE (that's right - FREE)

Booking is essential and spaces are limited.


Laurent's website GURU PEFROMANCE is packed with some useful and sound information. Worth checking out when you get a minute.

Full Throttle Fitness WOW #12

Saturdays training session:

5 rounds of 20sec work/10 sec rest

Rest 90 sec in-between rounds

Pick a light weight - I have used 2x12kg KB's (perform as many reps during 20 sec as possible, if you cant complete minimum of 10 reps it means that either the weigth is too heavy or you are too weak)

2xKB Clean
2xKB Jerk (or push press)
2xKB Front Squat
Bear crawl (forward and backwards)

Then 4 mins rest

then Front Squat ladder 10 -1 (55 reps in total)
10 sec L-sit inbetween sets

Looks like: 10 x front squat 10 sec L-sit, 9x Front Squat 10 sec L-sit, 8x Front Squat 10 sec L- Sit, etc

4 rounds of:
Lunges (forward & backwards - approx 6x each way) hold 2x KB in the rack position
30 sec wall sit.

Last round - wall sit for as long as Kat Helcmanovska holds it (she did it with 12kg KB)

Cool down and stretch


Sunday, 1 May 2011

Sabina - training blog Fri 29th April - Sun 1st May + Leoni Munslow - Sundays Strength session

Training - Sabina

Friday - recovery day

Easy jog in the morning on empty approx 30 mins

then evening - dance practice

Saturday - (power/endurance work)

Full Throttle (check out the Full Throttle WOW for my Saturday's training session)


Morning on empty - 10 x hill sprints

then afternoon

1hr dance practice

Leoni Munslow - Strength (Sunday session)

Leoni sported some serious KICK ASS Scrambles today (see pics).

Warm up

3 rounds of

5x wall squat

5x knee jump


build up to heavy DL (80% 1RM)

5 x 3 @ 80% 80kg


5 rounds of

10 x double KB swings (@2x12kg) outside the knees

10 x box jump @ 24" box


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