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

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.

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

A1/

Protocol

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.


A2/

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

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

A1/

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

A2/

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.


REST 5 MINUTES


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.

Daniel Agard: Heart of A Samurai

By Coach Cj Swaby

Ahead of the 2011 International London Open IBJJF Championships at Crystal Palace, I got to grips with what the competition has in store for Daniel Agard, about his training philosophy, his plans going into 2012, and his exciting experience training on the Fighter Development Program (FDP).





CS: Daniel, for those who don't know about you, tell them about your BJJ competition success, and where you train?

DA: My main BJJ competition success started when I was 15-17 years old, winning juvenile and adult tournaments. At 17 I won the Juvenile Europeans title, and the Abu Dhabi Pro trials. After this, I focused on training for The World Abu Dhabi Pro and that's how I've made my name on the international circuit; and I came 2nd in the Europeans at Purple belt. I do all my BJJ training under Felipe Alves De Souza at BJJ School (in Battersea Youth Centre) and with CJS Fitness, at Balance Performance Physiorapy for my strength and conditioning.

CS: How did you get involved in BJJ?

DA: From 14 to 15 I was searching for academies to start a career in MMA, and then I found a website to the Roger Gracie academy in Ladbroke Grove. I fell in love with BJJ and I've been focussing on it since.

CS: How has your style changed over the years?

DA: I started implementing a fighters style named Marcelo Garcia, when I was a younger blue belt. I then developed a more flexible style which I learnt firstly from Michael Russel and then I began to study more of that style from Cobrinha. I was taught my fighting style when I'm on top be my instructor Felipe, and I've always seen some similarities in my style and his. A long with that, I've taken a few tricks from other fighters such as JT Torres and Raphael Mendes. I'm always changing my style to what suits my style.

CS: Who has been the biggest influence on your BJJ training?

DA: There have been many influences and this is really hard to answer, but I think it would have to be Lloyd Irvin who is an American Black Belt. The way that he has created a system for his team, and to actually see his team implement the same system into their fights is beyond me. I saw one of his students, perform the same move on some in a tournament in 2009, and it amazed me how someone could do this. I learnt more about Lloyd's way of training and he talked a lot about drilling and its importance. I wouldn't be where I am today if I didn't focus on drilling so much.

CS: So you have been on FDP for almost a year, how have you benefited from it?

DA: Being in the FDP team has been a career changing experience. I've learnt how to train smarter and how to eat correctly according to my training. I really had no idea about any of this before I met Cj, but the main benefit is that my body allows me to train harder and I can also train more during the week, because of what I've learnt from Cj.

CS: What has it been like training with Cj?

DA: Its been great because Cj has really learned how I cope with training stress; if I'm pushing myself in training or not. He really helps me to believe in myself when I want to give up, and that helps me work harder.

CS: In what way is your competition preparation different than before you were on FDP?

DA: I train Strength and Conditioning! I've gained an insane amount of strength since I've started, and for BJJ, that's important. I'm holding positions longer its allowing me to take more control during sparring. My style of fighting is very explosive, but because I didn't train strength and conditioning, I couldn't do what I've wanted to do in competitions. I really felt the difference when I fought in January (at the Abu Dhabi Pro Trials) because I was more aggressive and I did what I wanted to do.

CS: What was the biggest surprise you had training with Cj?

DA: Dead lifting 120Kg, without a doubt. After I lifted the weights, I asked Cj if it was a good effort, he laughed and said yes. So that has to be it for me, but I have higher targets to reach very soon.

CS: With FDP you train with fighters from different combat sports - how has that influenced you?

DA: Its influenced me a great deal when I see my training partners succeed in their fights, and in training. That's my reminder telling me that I can do the same thing and that I will. Its really inspiring to be apart of the FDP.

CS: What are your competition plans for 2011 - 2012?

DA: My plans for next year is to go into 2013 with 5 World titles. Weight and absolute in the gi and no gi in The Abu Dhabi Pro World Cup; and one title at the World Championships.

CS: The BJJ International London Open is at Crystal Palace for the first time next weekend; are you excited about the competition?

DA: I'm so excited for this tournament because its the first time the IBJJF (International Brazilian Jiu JItsu Federation) will be in England, and I will have the opportunity to show case my game.

CS: Who will you be having your eye on in the competition?

DA: Myself! I'm just going to step onto the mat, being confident to do what I've trained for so long to do. I won't worry about anybody else's style or tactics.

CS: What is it that you love about BJJ and competing?

DA: BJJ is so diverse, so dynamic when it comes to techniques and positions. So diverse where you can pick out techniques from DVD's! You're always learning in this sport. I have many internal and external factors about competition, but I just love to have fun and to enjoy myself. Training hard for so long and let everyone see what you can do. Its a really good feeling.

CS: Do you see yourself competing in any other combat sport during your career?

DA: As a BJJ fighter, MMA will always be in the back of my mind so I guess we will have to find out soon.

CS: Dan, its been a pleasure training you. You have achieved a lot already and I'm sure great things lie in store for you. Thanks for doing the interview.

DA: Thank you


You will be albe to see Daniel Agard in action and all the crew form the BJJ School, this weekend 1st - 2nd October at The London International Open IBJJF Championships.

Wild Physique Unleashed : My Journey Into Strength Pt 8

By Coach Cj Swaby


"Despite the difficulties and frustrations of the moment,I still have a dream."
- Dr Martin Luther King

My Journey Into Strength Pt 8: Road To Recovery


So I had strained the flexor muscles in my forearm, plus fractured the small bones in my wirsts in both hands. I had limited range of movement, and that which I did have often caused searing pain. I could not put weight through my hands. Getting out of the bath had evolved into an interesting game, as I could not use my hands to leverage myself out. I even had difficulty holding simple things, such as a frying pan.

Still I attempted to train. As I was unable to extend my wrists, I could not get under the bar to squat. I substitued back squats for Zercher squats. I could not hold a barbell, or dumbell, but I could manage knuckle press ups. I duly modified the tempo and leverage for great effect. For pulling movements I strapped some weight to my waist and knocked out some Gironda pull ups. Sprints became my staple diet.

Even though I was still able to train, I could not manage the intensity that I was used too, or the same exercises. My strength fell off, I lost 4kg in a short space of time. It was clear that I wasn't going to compete at the Strength & Power Meet, or the Powerlifting Competition later this year. Each gym session was becoming frustrating, and depressed me more. Physiotherapy treatment was yeilding some results, but not at the speed which I had hoped for. While my general demeanour was a happy one, now and again my mind would drift into a dark place. That was until a friend of mine taught me an invaluable lesson. Perspective.


In mid summer Katarina Helcmanovska was involved in a car accident. She was exiting a round about on her bike, when a taxi driver thoughtlessly ploughed into her, instantly breaking both her legs and collar bone. Katarina was laid up in hospital for about 10 days for an operation and then discharged. When I spoke to her about the accident, she was remarkably up beat and said "Well, you know it was the best possible outcome really" Bemused I replied, "How so?" Kat didn't waste any time in answering, "At least I didn't get any head or spinal injuries, it could have been a lot worse." It stopped me dead in my tracks. "Wow" I thought. She's got the right mindset.

Katarina went further in humbling me, when about a week later she arrived at our Full Throttle Fitness Class. She had travelled from East London to South London, covering two bus rides and a tube journey all by herself. What was even more remarkable was the fact that she had only one functioning arm, and one functioning leg to propell herself in the wheelchair. Resolute, I decided to abandon any thoughts of self pity, and re-establish an effective rehab and training program.

I incorporated indian club training to complement the joint manipulations, establishing range of movement, tissue and joint strength, plus specialised grip training. I gradually began introducing bench press with dumbells, and light back squat, plus deadlifts. I was making progress. While my deadlift is still 15kg off my max, my squat 25kg off and my bench 30kg off my top end lifts, my enthusiasm for training is growing again and my outlook is brighter. By Christmas I aim to have my base levels back, with a view to being Powerifting, "competition ready" come February / March 2012.


HOW Can This Help You?

Step 1
Treat any injury as soon as possible.

Step 2
Establish a treatment plan with a suitable professional to get you back on track.

Step 3
Stick with the training plan - give it time to work.

Step 4
Guard Your Mind - Be realistic, but remember it could be worse, be grateful.Healing takes time.

Step 5
Modify your training, and accept that it will be a "maintenance" phase.



I hope that you have found this useful, especially if you are stuggling with injury. I would like to thank Katarina Helcmanovska for her awesomeness and inspiration, which is often understated, but always present.

In the final Journey Into Strength, I will be looking at exercise programming for strength athletes who are DRUG FREE and like to lift RAW.


Yours In Strength


Coach Cj Swaby

Full Throttle Fitness WOW # 2

By Coach Cj Swaby


The new format to Full Throttle Fitness meant that today's session kicked off with a strength based odd lift. Fresh on the mend from his injury, Coach Cj Swaby decided to jump in on this session, turning up the heat. Here's what went down.


Full Throttle Fitness WOW # 2


Warm up: Joint Mobility & Dynamic Body weight Movement

Section One: Odd Lifts

Double Kettlebell "Two Hands Any How" 3 Reps x 3 Sets

3 minute rest between Sets

Rest 5 minutes then...

Section 2: Strength Power Endurance


A1) Double Kettlebell Snatches 10 reps x 10 sets / 90 seconds rest between sets

A2) Sprints: 20 sec work : 10 recovery x 8 rounds

A3) Warrior Sit ups 20 secs work : 10 secs recovery


Cool Down & Stretch

This piece has everyone in attendance questioning their sanity - and rightly so! great fun was had by all

****ATTENTION****

New classes have been added to the timetable. We now have classes in Fulham, and in Clapham. Check out the timetable HERE.