Class Updates:
*AMAG on Fridays*
New mobility drill, new technique and new workout set!
See the clip below for my latest mobility drill in the fundamental state. The next few weeks will see dynamic and athletic progression as always



I am introducing the kettlebell Jerk also. I`ll train this as a technique and get the mechanics perfect before including the Jerk into our weapons of choice. Fundamentals are important as that's what we resort back to when we get out of our comfort zone.

Lastly, the new workout set for the next 4 weeks:
Teams of 3 people, different exercise per person. All 3 exercises performed in a set, before a 1 min break. The set is repeated 3 times.
2 workouts - 1 with a focus on upper body and the other with a focus on lower body. Both workouts last 19Min's.
Timings for the set? 90secs work, 10 sec change over break. Repeat for remaining 2 exercises. 1 min active recovery. Same 3 exercises repeated, but for 60 secs, with the 10sec changeover break. 1 min active recovery. Same exercise repeated, but for 30 secs, with 10 sec change over break. 19Min's. Upper body done!
Same workout set repeated for the focus on the lower body. 19 Min's. Lower body. Really done!

A good sweat-fest and plenty of room for progressions in each exercises!

*Public on Sundays*
The new mobility drill remains and a different workout set is done. Plenty of reps of repeated KB & body weight exercises with a good cardio content. It goes like this:
Typical set: 20secs KB drill, 10 secs active recovery, 20 secs body weight drill, 10 secs A.R. The set is repeated 4 times (4min workout)
5 different sets with no breaks other than the 10 secs A.R. between KB & body weight drill
Total playtime = 20Min's! Because the work sets are only 20secs, the mentality is GO GO GO! WORK WORK WORK! Hence the nice cardio blast for a Sunday!

Of course we also cover a core exercise and drill it for a set time also, recently its been the TGU.
1 hour functional, beneficial and fun playtime for a Sunday!

If you`ve done a workshop with me, you are welcome to this class! It`ll be great to see you there! (4pm)

Still some available spaces for Sunday's workshop - email me or call if you want to come and join in the fun! THe details about the workshop are further below...
Ray

The clips below show the mobility drills we have been working on recently - 4 weeks we do each one and each week add a progression, encourageing the fundamental movement to be relaxed and consistant and train the "muscle memory".
This clip shows the last drill in it`s fundamental state:

This is the current mobilty drill we are working:

And a progression...

And finally a short clip form the combat kettlebells class on Friday. 20 swings then punching the pads for 1 minute, punches hard and fast only. Repeat for 10 mins! Week 3 seen us swing 40 reps before punching, hmmm, I wonder what final week 4 will bring?!?

Remember, Free taster kettlebell class this Wednesday at 8.30pm

Next Aberdeen Kettlebell CKT Workshop!

"Tell me more, Tell me more!"

What? : Compulsory Kettlebell Training

When? : Sunday 15th March 2009, 1-4pm

Who? : You! If you want to D&D (discover & drill) kettlebell training essentials

Where? : XTS @ Transition Extreme, Aberdeen

Why? :

• You want to improve your performance in your chosen sports and activites!
• Because kettlebell training is exciting & very satisfying!

Be amongst the first in Aberdeen to train with the exciting kettlebells! This 3 hour workshop is dedicated to discovering and drilling the fundamental kettlebell exercises correctly and safely. Once completed this CKT, you can attend the Kettlebell Aberdeen classes that are held at XTS (Cross Training Studio) or create individual goal-driven workouts.

The session starts with Mobility basics - development of your mobility is key to kettlebell training! Then we show you how to shift your weight about in Bodyweight arrangements - more than just push ups and sit ups, guaranteed!
Our kettlebell training focuses on posture, movement & breathing while safely and correctly swinging, lifting, pulling and pushing the horned cannonballs.

Take charge of your training and exercise goals and work the kettlebells to give you satisfying strength, "fuel in the tank" and recognisable well being.

Kettlebell training is supplementary to the sports and activities you already do and will enhance your performance

Places are limited to 18: email and confirm your attendance today!
Investment: £40 (£30 Transition Extreme members)
Return: Ability to perform confident KB training to burn fat whilst building a lean body, increase muscle endurance and tendon strength, work core and back stability, increase stamina, increase cardio endurance, develop improved balance, develop improved co-ordination, develop improved mobility AND create a positive individual state of wellness (phew!)

email kettlebellsaberdeen@yahoo.co.uk and confirm your place! (registration is required)

Free tatser class announcment will be made soon, come back and check it out