CIRCUITS

I set up a circuit in the kickboxing class yesterday morning. I explained to the guys that it was kept deliberately simple so that you can just smash through it without much thought. The more sophisticated something is the more you have to consider form and how technical you are. The idea was simply to get in and get it done with maximum instensity. I knew how many reps per station was a good indication of working hard. I stressed that all the exercises in mens health etc sre there to stop you getting bored if you are training all the time. However, the biggest gains will be made with the mod basic exercises and since we were only doing a short sharp circuit nobody had time to be bored. With this in mind the class attacked the circuit and worked extremely hard. Keep in mind basic is best, everything else is just frosting on the cake. Marcus

MONDAY'S CAVEMAN TRAINING

Tonight's Caveman class kicked off with a punishing sprint drill, followed by some endurance work with an Olympic bar. We had the guys tossing the bars around, all with aim of not putting the bar down for a full four minutes. Next the guys took on a timed circuit, involving kettlebells, sprints, wrestling dummy slams, and medicine balls, all designed to encourage full functional movement and push the body's ability to generate force. To finish up we returned to the Olympic bars and blasted out another four minute round. Everyone put in a great effort, and I was impressed with the commitment and intensity on show. Lawrie

YOUR DREAM SHAPE

Getting your perfect physique. Just the other night I was asked by a potential client about how best to put on muscle, and how he could improve his workout. He was working hard, he said, but he wasn't seeing any improvements. I asked him just how big exactly, did he want to get? He said he wanted to look like Ryan Reynolds. Long story short, I gave him a few pointers, told him to drop the reps, up the weight, and start focusing on big key lifts. He walked away pleased, but I thought, how many other people are there out there in his position? With a goal in mind, an aspiration, but without knowing how to achieve it? If you have a body type to aim for, whether its an actor or athlete you admire, or just a general shape you want to achieve, that's for the good. You've decided on a goal, many people don't even decide something as concrete as that. But after deciding on your goal, you've got to attain it, and that takes serious sacrifice. You have to break out of bad habits – whether you realize they are bad habits or not – and be willing to make some changes. Getting the cover model physique is hard, but not as hard as some fitness marketers would have you believe, nor as easy as other marketers will tell you. Its an attainable goal, but like all goals it requires preparation, motivation and dedication. If every time you are tempted to break your diet, or skip a workout, you remind yourself of how you want to look, and how that's possible, if only you don't quit, then you are going to make that goal, no matter how long it takes. Don't let yourself fail through ignorance, consult as many sources as you can, do research, find a gym and a trainer that works best for you, experiment. Equally don't yourself fail through lack of effort, make the commitment, make the sacrifices, and you will achieve the body shape you are aiming for.

LAST NIGHT AT PERFORMANCE CONDITIONING

A tough session last night which focussed on skipping and then into power exercises. Done and dusted and ready for next week. No two sessions are the same. Get along and train and get in great shape.

PERFORMANCE CONDITONING CLASS

If you are looking to get in great shape fast or just want a fun challenging workout that is never the same, get along to this class. You will end up in the best shape of your life.

Marcus

PERFORMANCE CONDITIONING

Tonight the guys opted for a run over skipping to warm up. Then it was a fight based circuit concentrating on explosiveness. It lasted 6 minutes followed by two minutes of recovery and they guys ran it 5 times. Great effort.

PERFORMANCE CONDITIONING EDINBURGH

Tonight the guys blasted through various bodyweight drills and then headed outside for some tyre flipping. The tyres are 90kg so it's a great workout using all the muscle of the body and building explosive power. We started off flipping it six times as fast as we could and then swapping. We then flipped it and jumped in and out of the tyre and flipped it again repeating this six times. Finally we flipped them up the car ramp. Great class and a fantastic effort by the guys and girl!

TONIGHT AT PERFORMANCE CONDITIONING

Tonight's class consisted of the mile and a half run to warm up followed by a drill with shuttle runs, kettlebells, bodyweight exercises and Olympic lifts. Excellent effort guys.

TONIGHT AT TACTICAL EDGE TRAINING

Tonight after a warm up with the kettlebells the guys partnered up on the pads and start working pre-epmtives strikes on the high line and then dropping to the low line. We used the Heaven Six movement to take out a variety of guard positions and then flow into elbows and then into a takedown. We looked at a failure drill if we don't quite manage the head under. I stressed that just like locking we never force a takedown, it will be there and we will move into it naturally. We finished the class with the guys freelancing against various unarmed attacks. I said to the guys this evening how impressed with them I was especially after most have had a few weeks offs.

Marcus

LAST NIGHT AT KRAV MAGA EDINBURGH

The class started with Mike running the guys through a sprint drill between the cones which really took the wind out the guys. From there we worked on 5 drills and in between we had the guys doing the cone drill and then a number would be called and the guys had to respond and do the appropriate drill. It was a tough night and the guys all did fantastically, I was really happy with the effort shown. Well done guys.

Marcus