Wednesday and Thursday night round up

Our amalgamated class looked at portions of panantukan kickboxing.  We used some basic kickboxing combos as a template, but we added some limb destructions, takedowns and traps into the mix.  For a lot of the guys training this was somewhat out of their comfort zone. However, this is why the amalgamated classes are so good - because it forces people to try something new. It's understandable that people are nervous about maybe trying a different class but, as you all proved, you guys can step up and get stuck in. Trying out some of the other classes is what will bring your skill set on leaps and bounds. There are a few folk who were there on Wednesday that I've heard say in the past 'oh no, that stuff looks to hard' when referring to the T.E. or N.S.I. classes, but I was genuinely impressed with the effort everyone put in. I swear I even saw some of you almost enjoy it!

Must also give a short shout out to everyone at KettleBells on Thursday night - with that horrid humidity in the air it would have been easy to hold back and trundle through the workout, but everyone smashed it. A quick warm up and mobility check and we were off, into a 3 phase workout split up into a KB endurance set running every minute on the minute, a set of KB swings and sprints starting at 10 reps and working down and then our final phase was a simple body weight workout. Smashed! An excellent effort from everyone.

Michael

Power Development

We are concentrating heavily on squats, jump squats, deadlifts and push press to name a few exercises.  These explosive movements have been worked on along with the kettle bell training.  This is all to enhance your ability to strike an object at any given time with maximum force.  Now that object can be close, where you might employ a knee strike, or it might be further away where you can use a regular front kick. What we want is to be able to deliver as much power as we can as quickly as possible.  So in our training, be it bodyweight or under load, we need to move fast, to flow and have great form.  

It is the little things that count and often we can overlook them. Do you have your core engaged when you strike with your knee, or are you lazy and simply deliver the force thinking about your leg only?  If it's the latter, and you strike hard, think how much more force you will deliver when you have your core braced. Sometimes in class, people are so concerned with simply getting through a round they don't think about their body as a unit.  For example, when punching, it's all arms with no hip twist, or kicks with all legs and the legs look like spaghetti flying everywhere.  The fact of the matter is, your body is a whole and we need to use it all together - not parts in isolation.  Let's use a punch as an example. It starts life in the guts, moves down a leg into the foot, rebounds off the floor, back up the leg, through the guts, up through the chest and the shoulder then down the arm delivering the strike with the fist.  That's a lot of stuff going on to through a punch, but that's how it is done correctly. 

If any of this sounds familiar think about how you can correct it in class.  Take more time during a round or combative set.  Think about your start and finishing position and the movements in between.  Think about your timing, rhythm and tempo and be smooth like glass.  I guarantee in a few weeks your power delivery will have increased. 

Saturday's Workout

10 snatches with a barbell or you can use a kettlebell
If you can't make the full 10 in one set without putting it down, do 5 push ups for every rep you missed (i.e. if you did 8 snatches out of 10, you do 10 push ups.)
If you make the full ten, do ten burpees as a reward

As many rounds in 15 minutes

Tip: use a weight that challenges you and stop snatching when you lose explosive speed = don't be tempted to muscle the last few reps just to make ten.

KETTLEBELLS ON TUESDAY

A fantastic class on Tuesday with a great opening leg workout before going into the swing test. From there we went played around with some challenging bodyweight drills and then mixed and matched with kettlebell drills before finishing with some of our favourite plyometric training drills.

KETTLEBELLS EDINBURGH

Great session last night with the shutter doors being raised to get the fresh air in as people were really going for it. Started off with jumping rope and then into some very testing bodyweight drills. All the drills had alternative versions if you couldn't quite manage it. From there we delved into the swing text and then partnered up for the rest of the class with one person doing a kettle bell exercise while the other did a complimentary bodyweight exercise. See you all next week.

LAST NIGHT AT KETTLEBELLS

The class was very busy last night so the class plan I had went out the window. I love having to adapt like this as the class starts, its what makes teaching so much fun. So some bodyweight drills solo then partnered up for the rest of the evening. I think I should have opened the shutter doors last night as it was getting super warm which only seemed to make people train harder. Everyone did fantastically last night and put in a huge amount of effort.

KETTLEBELLS EDINBURGH

The class started off with skipping and then into various testing bodyweight drills. From there we went into the swing test and then partnered up and did a KB circuit. Finished the class with some plyometric drills. Great effort.

KETTLEBELL CLASS

Sprint and bodyweight partner drill to warm up followed by a team game involving the two handed swing. From there it was onto a small circuit before finishing with the farmer's walk and a shoulder workout.

KETTLEBELLS EDINBURGH

Last night after the cone drill we went into a drill with the snatch and then into some bodyweight drills. We concentrated on the clean and press and finished up running a kettlebell circuit. Great effort

KETTLEBELL SEMINAR CANCELLED THIS WEEKEND

Unfortunately the kettlebell seminar this weekend has to be cancelled. We will re-schedule at a later date.

LAST NIGHT AT KETTEBELLS EDINBURGH

The class kickked off with a bodyweight and kettlebell drill to get everyone in the mood. From there it was swinging for one minute and then active recovery for a minute with the timer set for ten minutes. We then set two circuits up for the remainder of the class consisting of bands, kettlebells, stability balls and weights. Great effort.

KETTLEBELL CLASS IN EDINBURGH

Last night after the warm up we went into the swing test followed bu a bodyweight partner drill. From there we worked various drills involving snatches, cleans, squats and lunges. Finished off with a circuit. Awesome effort.

KETTLEBELL CLASS IN EDINBURGH

Last night after the warm up it was straight into the swing test followed by a further kettlebell drill involving the single arm swing, high pull and snatch. After that we concentrated on some drills to develop core strength, then ended the class with a circuit.

LAST NIGHT AT KETTLEBELLS EDINBURGH

Well it seemed like it was summer in the gym last night. With temperatures rising we added in some rest periods in between the KB and bodyweight drills. We worked various timed sets, partner drills and finished with a circuit. Great effort

TONIGHT AT KETTLEBELLS EDINBURGH

I asked the guys how they wanted the classes to proceed in terms of content and pace as I was concerned that they may be a little challenging. We agreed to keep in some of the core KB drills but run the class like a circuit including pieces of other gym kit that we have available. So we had a 14 station circuit which we ran three times with a two minute break in between. Absolutely great effort by everyone.

LAST NIGHT @ KETTLEBELLS EDINBURGH

Last night after the warm up we went into the swing test. From there we worked a kettlebell drill in pairs focusing on the push press. We added in some bodyweight drills and finished the class with a KB circuit. Excellent effort from everyone and I was happy to see people trying the class with heavier KBs right after the Xmas break.

Marcus

HAPPY NEW YEAR

We would like to wish everyone who currently trains at KME and who has done in the past a wonderful 2011. We opened the gym on 6 Jan 2010 and have had a wonderful first year with the tremendous support from all the people who train there. I promise that 2011 will be even better with the addition of new classes and equipment.

Marcus

CLASSES THIS EVENING AT COMBAT READY

This morning started with some personal training clients and then training with Mike and Dean at the gym. The workout was a beast and is on facebook. From there it was back to the gym for Performance Conditioning. The class was obsessed the number 10 and worked through a variety of exercises. Then time for the kettlebells class where the guys worked a kettlebell drill and then a bodyweight drill. Most of the drills the guys did in pairs. Then Krav Maga where we concentrated on third party protection and how to defend a loved one. Excellent effort from everyone in all the classes.

Marcus

LAST NIGHT AT KETTLEBELLS EDINBURGH

Last night after the swing test the guys covered a "300" style drill carried out in great time. The temperature of the gym might have had something to do with it. From there we worked a kettlebell, bodyweight and resistance band circuit. Well done to everyone who braved the elements to turn up and train.