DeadLift Dynamite

Deadlift Dynamite? That's what I'll be needing if I am to win the deadlift in the southern area qualifiers for Britains Natural Strongest Man (BNSM). Last year, my friend and strongman athlete Richard Senewald knocked out 12 reps at 230 to take joint first. Impressive right?


7 Weeks out and here is where I am at the moment.

Got some work to do. As I'm sure you know, There are only certain products I recommend, they have to be of quality, and have to add value. The same goes for the other Strength Coaches I work with.  Luckily I've worked with some of the best, including world record holder Andy Bolton.Think I might give this a go to fine tune my technique, strength and endurance.  Lets see what happens...

Click Here

Andy Bolton in action......

Some of my training toys have arrived at Crossfit Bold where I am currently training, so piece by piece everything is falling into place.

8 Weeks Out

Cj M Swaby

I thought I'd set myself a challenge. I was becoming comfortable being comfortable and I thought that with the start of the WPU Strength Club, I had better lead by example. So I did.

I'm 8 weeks out. On June 1st 2013 I will be competing in the Southern area qualifiers for  Britain's Natural Strongest Man in the U105kg  category in Oxford.  This will be my second competition.  I've got that nervous excited energy in the pit of my stomach, and looking forward to getting into the arena.

I am currently 96/97kg and my strength is currently off the mark. But come 1st June I am sure it will be.

Do you want to know what the event involves?  Well here it is?

105kg Log lift for reps

230kg Deadlift for reps

110kg & 130kg Farmers Walk

Olympic Bar to overhead. Maximum weight wins (no continental cleans)

Plus medley to finish.

Too easy right?  Each week I will be blogging about my training down at Crossfit Bold and Energie Gym in Fulham leading up to the competition.  I'll certainly be reviewing what I learned from the legendary Andy Bolton.

Bricking it? Yes.

Excited? Sure bloody.

 

The Real Reason I Train

By Coach Cj Swaby

I made a post on facebook earlier in the week, and was surprised by the passionate response it generated.


Below is the unaltered post from facebook. It seems that we all have our reasons for training. Aside from the obvious, mine are quite specific, can you relate?


"A lot of people meditate by sitting with their legs crossed, spine straight, eyes closed.

Me? I train.

Why? Each time it provides me with the opportunity to overcome aspects of myself that I need to learn and grow from, and reinforce others.  

To master my mind, to master my body and infuse them with my spirit.

Mind
Body
Spirit

In alignment.

Each time I train I learn that little bit more.

I do not train to attain enlightenment. I train to shatter illusions and elevate my consciousness (and its damn fun!)

Why do you train?"

Wild Physique Unleashed: Journey Into Strength 2012

By Coach Cj Swaby


So training is now in full swing for my first strongman event at the end of July, Bigger Faster, Stronger.   Its been a huge learning curve for me and I'm enjoying the process.

As you may know I've entered the individual and the team event. It almost came to a grinding halt this week when we were a man down. Matt Whitmore of Fitter London was unable to compete as part of the team.  We had less than 6 weeks, plus we are raising money for the worthwhile charity The African Village School and they were depending on us.

After a brief moment of panic, Bj  of Optimal Life Fitness came up with a sterling suggestion, "Why don't we ask Andy Marshall." Andy "The Goat" Marshall runs Mill Hill Combat Academy.  Andy's response? "Pumped to be on board. You know we have to win this thing, it's first or nothing. "  I smiled. Once again its on.

Bj and I decided to get some technical work in on the Log lift.  In the week we headed out to Reflexions gym. This is as far from a global gym as you can get. Chalk, heavy iron and all the strongman toys you could want. Not a whiff of Zumba or a lycra clad body insight. A breath of fresh air.

 They guys were really friendly and accommodating. They showed us where the kit was and left us to it. If we needed anything they were on hand. We got down to the nuts and bolts of our training.



Now that I am getting a better understanding to how my body responds to this type of training, and becoming more technically proficient,  I am allowing myself to enjoy the training more - even the bits that hurt!


With 5 weeks to go, it looks as if the final  team will be more than ready.



If you want to take part, or just come down and support us, you can find out more about the event, Bigger Faster Stronger by clicking HERE. 

To find out more about  the UK based charity The African Village School and the great work they do in Swaziland, click HERE.

Wild Physique Unleashed: Journey Into Strength 2012

By Coach Cj Swaby


With six weeks out until Bigger, Faster Stronger competition at Grinstead. I had booked in a one to one technical training session with the event organiser, Andy "Iron Mac" McKenzie.

If you do not know who Andy McKenzie is, you really should get to know. He is a renowned Strength and Conditioning Coach who walks the walk and dominated the UK Strength and Power Meet in 2010.

The reason for seeing Andy was pretty simple. If I wanted to put in a good performance at the competition I had to make sure my preparation was on point.

I had never experienced the Log lift and I wanted to get expert coaching to ensure that I was not just effective, but also efficient. Thats where Iron Mac came in.


I took the trip to Grinstead to visit the renowned  Training Lab.  As you pull up to the door of the gym you are greeted with a plaque that pretty much sums up Andy McKenzie's training philosophy. " Setting Standards Not Limits". I smiled, it was like coming home.

I entered the gym as was greeted with a tidy gym, that boasts all the toys and none of the gimmicks of commercial global gyms. Power racks, cages, Olympic platforms, ropes, rowers,  Kettlebells, dumbbells (even circus dumbbells), punch bags and most importantly - chalk. Andy gave me the tour, then we got down to business.

Andy is an outstanding coach. He breaks down the technique so that it is easy to get to grips with the fundamentals, and ensures that you can execute it. He does this with charisma and authority.  I picked his brain on various aspects and benefited greatly from his knowledge. The clip below is a great example.

Having had that session with Andy Mckenzie I am now far more confident in my ability and look forward to putting it to the test at Bigger Faster Stronger on 29th July.





You can find out more about Andy McKenzie at www.ironmacfitness.com

The Dino Dude Is Coming

By Coach Cj Swaby


Its the night before one what could easily be described as the seminar of the year so far in 2012 and its a privilege to be a part of it.  Coach Sabina Skala and myself get to present along side internationally acclaimed (and genuinely nice guy) Mike Mahler, who will be delivering his coveted Hormone Optimisation lecture, plus breaking the mould with some funky new kettlebell exercises for freakish strength.

There is one other person I am particularly excited to Coach along side. Its his first time Coaching in the UK and the first time he is delivering this workshop. Period.  This man is in part responsible for my journey into strength and WPU (Wild Physique Unleashed). He is the author of the best selling Dinosaur Training. The man in question is Brooks Kubik. Drug free practical strength training of a past era is what Brooks Kubik is about.

I eagerly anticipate what tomorrow has in store, as all four  Coaches merge onto the OLF Centre in Hither Green for this two day epic workshop. We'll keep you posted!

Strength is the New Black

Every day my inbox is filled with newsletters from different strength and fitness 'gurus' with the latest tips on how to excel my performance or maintain my masculinity by proving how strong I am with the latest training protocol. Its official: strength training is in BIG TIME!

Some might find it strange that as a strength and conditioning trainer I am even writing this blog entry. I guess what is niggling me is the new style of online strength training marketing (by this I mean training for absolute strength). When it comes to training there is nothing new under the sun. Simply carefully packaged and regurgitated information. The best training systems or protocols have been in place for some time. Are new systems and protocols really 'new' or merely refined or slightly modified versions, with a heavy dose of 'bling' to make it more palatable? Don't be fooled by the hype. The individual and their commitment to training is far more important than the training system. There are NO QUICK FIXES.

My final thoughts? Strength training is valid, but be clear what your training goals are, be clear what your sport or activity requires and stick with that. Its easy to be tempted by something more glitz and glamorous, but Sometimes the best training program doesn't require a radical upheaval of what you are already doing, merely minor adjustments here and there. If absolute strength training is the new black, I'm wearing red.

The Strength Connection

Fact: You are only as strong as your weakest link.

Sensible strength training takes this into account. Whether you are weight training for strength endurance, power, pure strength or whatever, it would be a good idea to bare this in mind if you don't want your muscles and joints popping and locking like an international break dance convention.

Connective tissue (such as tendons, ligaments, joint capsules) adapt at a slower rate then the structural changes that take place within the muscle tissue. Ligaments, tendons and joint capsules play a vital role in stabilising joints, absorbing shock and facilitating contact between moving parts. Increasing load too soon can place undue stress on structures which are not ready to cope with the demands placed on them. This can put you out of the game for a long while.

If you're prone to injury (and its not a mechanical or technique fault) you might want to look at how you are increasing your loads and make the necessary changes. The above factors underlying strength production should be a big feature in your programme design, before its too late. Mel C Siffs, Super Training is well worth a look if you want a more indepth look.

Check out the clip below, it might give you some food for thought.



Blimey!

Form or Function? You decide

I was recently sent a video of the US Olympic Wrestling team at training camp by the guys over at Diesel Crew. To be honest I was quite shocked by what I saw. Have a look at the clip below and see if you can tell what got my jaw dropping. Don't forget to pop back once you've checked it out. Go on, see you in a bit.

Time to Get JACKED!

In regard to the above video I wrote the following response on the Diesel Crew site.

"Jordan Vezina was spot on in his post on the 20th July. Sports specific training should prepare your body for sport and minimalise injury risk. By its nature sport is chaotic (many variables, more difficult to manage risk of injury). Your form (technique) should determine your function, not the other way around. Granted they need to prepare themselves for the chaotic environment, but less exercises with correct technique would be the way forward (then expand), otherwise you’re just doing more stuff - badly!"

Working harder is not always the answer. But working better almost always is.
Michael Johnson
400m Olympic Gold Medalist

So, the clip got me thinking. While training for the chaotic environment of sport, do we have to sacrifice intensity for the sake of form? No. I don't think so. However your intensity should not outstrip your capacity. To illustrate this, the clip below features Dustin Carter. He is an amazing athlete REGARDLESS of his physical 'disability' and I use the word 'disability' in the looses sense of the term. Glenn Cumiskey at the All Well Centre first showed me about Dustin Carter.

Form or Function? Both. I say you can have your cake and eat it. That's what cake is for. Thus enter Dustin Carter....

Explosive Training Reduces Risk of Injury

While controversy surrounds appropriate training methods suitable for the general public, and those suitable for athletes, a recent release from the American College of Sports Medicine (ACSM) stated that, "Explosive exercises, particularly speed strength exercises, are often used in the training of strength-power athletes but may be useful in training non-athletic populations as well."

In their paper, Michael S. Conley, Ph.D., and Michael H. Stone, Ph.D. who are both strength and condition coaches go on to say, "It is apparent in performing daily activities, and especially during many athletic activities, that a wide range of maximum strength, RFD [rate of force development], power and speed may be necessary for various movements. Additionally, gradations in these parameters can be required for the successful completion of various tasks."

They found that rather than inducing injuries, explosive training actually decreased the risk of injury when compared with participation in common sports, "Injuries from strength training, including explosive exercises, are rare, with rates of occurrence and severity far lower than those in many sports such as soccer, football, basketball or gymnastics."

While injury rates as a result of using explosive exercises are extremely low, Their position was pretty clear, "adequate safety measures and quality instruction should always be enforced." Undoubtedly, exercise selection, periodisation, and quality technique all help to maximise training adaptations and minimize injury. The full document can be read here.

Women Defying Gravity...

I'm a firm believer in NOT reinventing the wheel. If someone has said or done it better give credit where credit is due, and with that in mind I refer you to Glenn Cumiskey's (www.allwellcentre.com) blog in the post below. These women are awesome athletes, and know how to utilise their body mechanics to gain optimum power and leverage - Awesome!

Defying Gravity

By Glenn Cumiskey

Have a look at U.S. national and world class women weightlifters performing snatches, cleans, split cleans, muscle snatches... The early part of the video shows them warming up light and then getting progressively heavier. Just look at the fantastic position they can hold a loaded low squat in. In the deadlift position, whether pulling straight or from a rock back position, you'll see clearly the position of the scapulae over the load and the as-straight-as-possible trajectory of the bar as they explosively lift, with the bar almost hugging the body. The weights these women are putting overhead are phenomenal. Interestingly, none of them have the physique of a bodybuilder with oversized non-functional bulk... a great sign of well developed connective tissue, appropriate muscle development and excellent bone and joint strength.

They Boys Are Back! July 2008 Kettlebell Workshop, London

After a sell out workshop, CJS Fitness has again teamed up with Steve and Ken from London Kettlebells to deliver another awesome workshop with all new bonus material.


The core part of the worshop will focus on the essential Kettlebell lifts and techniques to get you well on the road to immortality - ok, ok, not quite!, but what you will learn will revolutionise your current training and get you fitter, stronger, lean and more powerful!


We'll be going through all the fundamental lifts and techniques as usual, plus I will be presenting all new material geared towards boxers and other combat athletes. I will be looking at programme design and linking kettlebell exercises, and non kettlebell exercises (e.g Bodyweight/ Medicine Ball/ Skipping Ropes etc) into an effective training session/routine. This section is geared towards conditioning 2-3 minute round fighters, highlighting the important difference between training for 2 - 3 minute rounds and general fitness.


Places are going fast (apparently over 50% full already), for further information and booking check out www.londonkettlebells.com

Cj