Saturday, 29 October 2011

Full Throttle Fitness WOW # 6

By Coach Cj Swaby

This was a beast of a session. The electric atmosphere lit up the room with expecation. It would have been rude of us not to deliver. Without hesitation, we duly obliged.

Full Throttle Fitness WOW # 6 (Workout oF The Week)

W/up: joint Mobility & Dynamic Movmement

Main Session


45 seconds work : 15 seconds rest x 7 stations = 1 Block

Complete 3 blocks. Rest 90 seconds between blocks.

Exercise Menu

1)Agility Ladder, "High Knees" double contact per rung of ladder.

2)Rower Level 7 < 200 for 500m split

3)Alternate toe touch balancing on a bench

4)Bear Crawls with push up handles

5)Double Kettelbell Snatch

6)Jack Knife to press up on The Grid

7)Heavy Kettlebell Swing

Rest 4 mins



20 seconds work : 10 seconds rest x 8 rounds = 1 Block

Complete 1 Block of each exercise with 90 seconds rest in between.

Exercise Menu
1) Sprints
2) Bear Crawls

The finisher was truly the definitive piece, where all dug deep, and pulled out a sterling performance.

Thursday, 20 October 2011

FULL THROTTLE FITNESS WOW #5 + link to class video!

By Sabina Skala

Balance Performance Physiotherapy on Saturdays afternoon is probably the only place in London where you can meet martial artists of different disciplines, kettlebell lifters, rugby player(s) and fitness enthusiasts training together. I love it! ;)

Here is what we have done:

Warm up - joint mobility, animals, etc

Main session:

6 rounds of

20 sec work 10 sec rest ( rest 1 full minute inbetween rounds)

Frog hop

Push up

Front Squat

Push Press


Deck squat


Cool down with static holds (hand stands, wall sits, plank)

Short video clip from the session can be found here
(in case you wonder how "banana" looks like).

Tuesday, 18 October 2011

Get Your Mind Right: Weight Loss And NLP

By Coach Cj Swaby

So I spent this previous weekend in the midst of some great people, listening to some incredible stories, and witnessing some fantastic transformation. I was on the free NLP course run by Toby and Kate McCartney (well, kind of. Kate wasn't there this weekend).

I'm not going to tell you what happened or what I learned, you're just going to have to do the free weekend yourself. Put it this way, after attending, I dediced to train with them on the NLP Practicioner too. Nuff said.

During the break I asked Toby to go through Weight Loss from an NLP perspective. He broke down the principles, and the viscious weight loss yo-yo cycles that are all to easy to get trapped on. Toby explained how the same cylces apply to finances and relationships too, which was an eye opener to say the least.

Check out the clip below, it might just change your life.

Weight Loss, Finances, and NLP

Friday, 7 October 2011

Mark of a Champion

By Coach Cj Swaby

What difference a week can make. Last week Daniel Agard, part of the Fighter Development Program was giving us an interview ahead of the International London Open IBJJF Championships, a week later Daniel Agard is the Purple Belt Lightweight champion.

An outstanding performance, with even more room for growth ahead of the English Open, and the Abu Dhabi Pro Trials. Unfortunately I missed it all, and arrived at the end, but those in attendance we very impressed with Daniel Agard's focus and execution on the matt.

As I Coach I am honoured to train such a focused and dedicated fighter, and look forward seeing Daniel devastate the competition later this year.

Thursday, 6 October 2011

Full Throttle Fitness WOW#4

By Coach Cj Swaby

This weeks session was a killer combo, started by Coach Cj Swaby, and duly topped off by the infamous Coach Sabina Skala. Mixed Circuit Training was the name of the game, and the class grabbed every opportunity to bring their "A Game". Here's how it went down.

Full Throttle Fitness WOW#4 (Workout Of The Week)

Main Session

Warm up: Joint Mobility & Dynamic Movement



45 seconds work : 15 seconds recovery x 3 rounds per station. 5 stations in total

Exercise Menu

1) 40kg Marine Kit Bag (or Sand bag) High Pull
2) Rower Level 7 < 1:50 for 500m split
3) Medicine Ball Slams (4kg)
4) Kettlebell Hand to Hand Swing
5) Traveling Frog Hops

Rest 4 - 5 minutes. Then Coach Sabina Skala took over.


1/ Bear Crawls 20 seconds work : 10 seconds rest x 8 rounds
2/ Duck Walk 30 seconds work ; 10 seconds rest x 4 rounds
3/ Traveling Burpee a length / Bear Crawl Back 20 seconds work : 10 Seconds Rest x 8 rounds

The Finisher

Team Squat ladder 10 - 1

Tasty right? We have a whole new timetable, so now you can chose from 3 classes per week. Full Throttle Fitness is available now in Clapham North & Fulham. Check out the full timetable HERE

Saturday, 1 October 2011

Full Throttle Fitness WOW #3 100 Rep Challenge

By Coach Cj Swaby

"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly." - Aristole

The 100 rep Challenge is not a movement, but a way of life. Started by Rannoch Donald of Simple Strength, it has grown a head of steam over the years, being successfully featured at The UK's largest fitness expo, Body Power for two years straight.

Well, we've appropriated it for our Full Throttle Fitness Class (and added our own twist to it). Now a monthly feature in our timetable, there is foundation workout, followed by the 100 rep challenge.

The main session acted a primer. It was a devious piece, and went down like this.

Full Throttle Fitness WOW#3 100 Rep Challenge

Main Session

Exercise Menu


1/ Kettlebell Snatch Left Arm
2/ Kettlebell Snatch Right Arm
3/ Bear Crawl
4/ Press Ups

The Protocol

60 seconds per exercise: 30 Seconds Rest
45 Seconds per exercise: 30 seconds Rest
30 Seconds per exercise: 30 seconds Rest
15 Seconds per exercise: 30 seconds Rest

Rest 3 minutes


Exercise Menu

1/ Kettlebell Double Swings
2/ Kettlebell Front Squats
3/ Windmill Left Arm
4/ Windmill Right Arm

The Protocol

60 seconds per exercise: 30 Seconds Rest
45 Seconds per exercise: 30 seconds Rest
30 Seconds per exercise: 30 seconds Rest
15 Seconds per exercise: 30 seconds Rest

For each exercise and for each round we kept tally of the repetitions completed. This would serve as a bench mark so that when the session is completed the following month you can see any improvements, or areas that require working on.


B1/ The 100 Rep Challenge

1/ 40 press ups to fist
2/ ATG (Ass to Ground) Squats (had to make contact with sandbag placed below bottom).
3/ 20 Laps of Stair Sprints.

Again we tracked time so that we could all aim to improve at our next attempt,after all "Excellence is a habit".

Want to join in one of our classes? we've got a brand new TIMETABLE giving you whole host of options. Plus a new Monthly Unlimited Class Pass which saves you over £90.00 per month. CONTACT US for details.