Why Strength and Fundamentals come FIRST?

After publishing my articles and Richie J Edwards strength phase training sessions on breakingmuscle.com I received tons of emails with questions about strength training. As I am not able to respond to all of them individually, here is a first of the short posts on strength training. In the Strength training series, I hope I will answer all the questions asked. 

So why is it so important for a COMBAT ATHLETE  to be strong? In the end, he/she moves or reacts only a weight which is closed to their own, etc. Why and how we have come up with the standards like 2x bw (body weight) Deadlift, 1.5x bw Front Squat, 0,9 bw strict press etc (for full list of strength standards go HERE:)

I strongly believe in fundamentals, not only from the standpoint that the stronger you are the more damage you can cause in your opponent. I believe in strength training because it is an extremely effective in injury prevention, especially for such a contact sport as MMA. It does not matter that much how many times you can hit the tire with a sledge hammer or how long you can go full out on an airdyne whilst wearing a gas mask. It may look cool but it is not necessarily effective. In my opinion -  Front squatting 1.5 x your body weight looks much cooler. 

What is important and what you always come back to are the pillars of strength, the basic movements.

Press movement

Pull movement

Squat movement

Hinge / lift movement

Rotation

Loaded carry

The basics of learning tension, applying the correct body structure and absorbing the load through both muscular and skeletal systems, understanding the use and activation of the mid section and also the importance of the tension through the whole body can never be overestimated. The effort of the BODY and the MIND and the feeling of lifting big load is what aids the confidence when in the cage, ring or matt, providing technical skills are in place.

Make your athletes strong before adding any plyometrics, balance, ballistic or speed training. I still see so many trainers and video posts, where fighters are jumping over, on top and off boxes etc and it is clear that they are not strong enough to provide stability for the knees to absorb the shock. If they cannot front squat at least their body weight with correct from -  don't make them jump, it is asking for a blown knee or Achilles tendon injury. Find the weaknesses and deal with them before progressing.

Training strength - stick to basics, certainly providing you have enough time in your hands you can add some fillers, make the sessions more interesting, however fundamentals come first. If I have an athlete for 30 mins, I will better make sure these 30 mins have been used to the best of his/her ability and advantage. 

Strong comes first, once Strong is in place, you can play with your training more without risking injuries and getting more speed, power and endurance benefits out of it. 

As to the strength standards - they are based on experience, consultation with top s&c coaches and still, they serve us only as a basis for true athletic development. As to the next questions that pops up - how strong is strong enough for a combat athlete,  I will answer it in the next weeks post. 

Keep strong

Sabina

Ps. Check out breakingmuscle.com (HERE). Its a top website with tons of information from various fields of fitness and athletics. 

New Years Resolutions, 6 Steps To Make Them Stick.

By Coach Cj Swaby


New Years resolutions, it's that time of the year again. January 1st is typically the day when dreams are filled with hope, and your will is fortified.

You are ready to take action. But slowly as the year progresses, your hope fades and your will erodes. Your dreams lay shattered, broken on the rocks of despair. Ok, ok that might be a bit much, but you get the picture right? Can you relate?  If so, you certainly want to check out the blog entry over at innertruth coaching on New Years resolutions. How to make them stick. A useful read.

Kettlebells Workshop in London 2013

By Coach Cj Swaby

Kettlebells courses and Kettlebells seminars in London are as common as pigeons in Trafalgar Square.  The hard part is being able to figure out which Kettlebells Training providers are worth your time and money.

I'm sure you'd agree that getting quality Kettlebell Coaching is important if you want to learn how to train with Kettlebells effectively, and the key coaching points of each Kettlebells exercise.

CJS Kettlebells was established in 2004 and has delivered quality Kettlebell courses in London and through out the UK. They have featured in  magazines such asMen's Fitness, Fighters Only,  and Women's Fitness  among others.


On January 27th in Crossfit Performance 360 in London, Coach Cj Swaby will be running his last ever Kettlebells workshop in London. He will be covering the Kettlebells Odd Lifts in great detail. The Kettlebells workshop is suitable for those with some Kettlebell experience who can perform the basic lifts with confidence.

Kettlebells Odd Lifts are  a fun and  great way to build functional strength,  and drastically improve your cardiovascular fitness, There is  even a special early bird price for those booking  the Kettlebells Odd Lift Workshop before 15th January. Do you want to know exactly  the content  of Kettlebells workshop? Go to www.cjskettlebells.com

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?"

Tim Ferris: The 4 hour Ethos

By Coach Cj Swaby

His best selling book, The 4 Hour Work Week changed the game. It's arrival caught the wave of a jilted generation that was caught up in a collapsing economy, job cuts, downsizing, industries disappearing, worthless education,  while it appeared we worked harder and seemed to get little in return. Least of all self fulfilment and a compelling future.

Tim Ferris gave us life style design for a modern age. He showed how to adapt to our evolving times, and utilise the tools at your disposal so that you can create with certainty, the future you want.  His unique concepts means that it could all be possible on a 4 hour work week.  

So successful with his consistent application, he then went on to  author the 4 Hour Body, applying the same principles to health and fitness. He cut through all the garbage perpetuating the industry, and distilled it to the most effective methods that work. He used his body as the testing ground, and documented it in detail in his book, The 4 hour Body.

On January 14th 2013 Tim Ferris will be delivering his 4 Hour Ethos in London. The event is hosted by  Alternatives.org.uk This will be the only time Tim will be in the UK in 2013 so don't miss this fantastic opportunity. You can find out more and book for this exciting event here.

When A Teacher Appears

By Coach Cj Swaby

"It is in self limitation that a master first shows himself." - Confucius

The picture above is of the new CFC Champion Richie Edwards, and David Campbell.  Two outstanding gentlemen, but for very different reasons. Today you will learn about my teacher, David Campbell (David is the once sitting down).

David is a client of mine. I've been training him for 3 years or more now.  He always has a smile on his face, even when he's had a bad day.  He comes ready to train and gives it 100%  every time, without fail.

At times he has a wicked sense of humour (which can be quite dark), and greets everyone he meets with warm welcome, and takes an interest in how they are, lighting them up with his enthusiasm. To David his way of being comes naturally.

So you may thinking, "So what? I know a lot of people like that." But there is something special about David. He has a rare condition which is all too familiar in his family, these are his words,

" I was diagnosed with Cerebellar Ataxia, a rare neurological disorder in 2002. I'm wheelchair dependent as my limbs are uncoordinated which makes me unable to walk. My eyes also see double vision at all times. Eventually this condition will take my life earlier.


Even though I suffer from progressive illness, I feel like with the help of Cj he has helped me to slow down the progression of the condition."


The Cerebellum is the part of the brain responsible for motor function. Symptoms of Cerebellar Ataxia include loss of muscle control, bladder control, neuropathic pain, cardiomyopathy (dysfunction of the heart muscle), depression, slurred speech, problems chewing and swallowing food. These are just some of the reported symptoms.  You can find out more about Cerebellar Ataxia here.

To be able to choose your attitude, and your way of being despite your circumstances or situation is the sign of  true mastership. David is a living embodiment of this and still has compassion for others.  He does not got go about preaching, yet by simply being in his presence, and how he conducts himself, you get it. Sometimes, when I allow myself to slip, simply knowing that I am about to train him, or thinking, "Who would David be in this situation?" causes me to raise my game.

This is why I consider it a privilege to train David. That is why I consider him my teacher.

Our Last Kettlebell Workshop Ever

By Coach Cj Swaby






January 27th 2013 sees the end of an era. Over the last  eight years we  have established ourselves as one of the leading front runners in commercial Kettlebell training in the UK, and throughout Europe.

We have thoroughly enjoyed it, but things change.  You can find out more here