That's it, we are up and running again! All the classes have been reviewed & refreshed. New classes have been added to the KBA timetable and very nearly, every class has been close to maximum capacity!
My new Level 1 class is an important training session. Firstly, newcomers can come along and gain confidence with their kettlebell skills and fitness levels. I like to review fundamental issues at a pace where it is enjoyable to learn from and also explore.
Equally, experienced kettlebellers can enjoy this class as we can always benefit from visiting the fundamentals as in so much things we do. A fresh eye on things, or a new way something is presented, lets the penny drop for that "Ahhhhh!" moment, and its so healthy to have that.
As well as that, it's perhaps a chance to explore with a heavier kettlebell. The level 1 workout has clear options for progressions: exercises, intensity etc. The key thing here: Optional progressions. If not this week, maybe next week!
My refreshed level 2 classes is for anyone looking for the next level of intensity to their 1 hour workout.
That said, I always stress its "your workout". By the stage your at by coming to a level 2 class, you will already understand you can exercise at a lower intensity that suits you that day. You still get my full attention, and its a desire of the class for everyone to leave satisfied!
AMAG's Combat Athletics continues to develop. We just finished a MMA circuit based set. Within the set was some old school toys - battling ropes, slam balls, dumbbells, medicine balls etc. Since doing this set I have gained some more knowledge from the Training for Warriors weekend I went on. I am looking forward to exploring this explosive training method after the February Kettlebell Comp training is done. The experience and knowledge gained will be offered directly to AMAG's fighters as part of their strength and conditioning program.
In the current class though we are back on the pads for some conditioning and intensity. Kettlebells and body weight drill are in there too, but its a mentality I am striving for right now. In the coming weeks, the kettlebells and body weight drills will play their important part again. Friday night's at AMAG are very high energy and intense with whats on offer out there, because after this class there is Thai Boxing and Grappling to do!!
My Sunday class at the XTS (AMAG) gym continues to develop too. This is a small but strong group and I enjoy offering some of my personal KB training experiences with them in this class. Recently we have progressed through some awesome timed sets (competition-stylee) as well as some dedicated strength sets, double and single KB style. And of course challenging body weight and kettlebell circuits continue to excite everyone (right?! LOL) and bring them back for more.
Beginner workshops continue to happen, both in 90min and 3 hour form. It's exciting that some enquiries are from complete kettlebell and/or fitness newbies.
It's refreshing that some enquires come in to me from people with a some KB experience and don't feel like they have it down just right.
Finally, the fortnightly KB X-training class started last week at GSC. In this class, non-KB experienced people can join this class and enjoy a circuit-based training session, KBA-style. The KB drills we do are safe and easy to get to grips with.
Last week, I really enjoyed exercising with a nearly full class of familiar and brand new people. I hope it was challenging, as well as very enjoyable to everyone there.
On top of all that, there is a small matter of a kettlebell competition that the training is happening for... but in the fear of sending you to sleep, I will post about that another day.
And there we have it, two weeks into the new year and we have a buzzing and positive start made! Thanks to everyone for their support, feedback and attendance. And thanks to my mate J.B. for the encouragment of the new Winners finish. :-)
Friday, 20 January 2012
Monday, 9 January 2012
Wednesday, 7 December 2011
Cardiff Kettlebell Competition
Back in October I attended my first Kettlebell Competition!
The Boatshed Training Centre in Cardiff hosted it's second Biathlon event. It was a great change of a day out and the atmosphere was quite electric!
The biathlon is two events, the Jerk and the Snatch. Ladies do single KB Jerk and guys do double KB's. Everyone does single KB on the Snatch.
Whats the goal? Do as many reps as you can in 10 mins. Without putting the bells down. KB weight choice is yours. With the snatch, you switch hands only once during the 10 mins.
It was ace to see the experienced competitors lift. I watched in awe as 28's and 32's were getting placed on the platform. I was also very impressed seeing alot of ladies attack the Jerk, some seeing it for the first time that day even!
There were a couple of familiar faces there too. Mark Stroud's Brighton Girevoy Sport Club were there. I know these guys through the IKFF family. An experienced group that's for sure - the two ladies took 1st and 2nd place home. Mark attacked the 28's - it was great to watch!
Wolverson Fitness sponsored the event, and I was proud to travel down with them. Their kit is amazing. Top quality stuff.
On the Jerks, I did 108 reps. I was delighted, as it was a personal best. The adrenaline of the event brought out a few more reps!
On the Snatch, I did 61 reps Left and 62 reps on the Right. I have done more in training, so I have some thoughts to take away about that.
This count, combined with the KB weight and my own body weight let me achieve 3rd place overall in the men's category. I was over the moon!
2012 is going to prove to be an exciting year for kettlebell sport. I know a few more comps will take place all over the country. February is the next one, in Birmingham.
Monday, 21 November 2011
Observe and note...
I run my classes based on my background, influences from my instructors and from simple, but passionate forward thinking for what I want to achieve. Simply put, I am a fitness enthusiast, passionate about martial arts and very keen kettlebell practitioner.
The kettlebell classes are very, very structured and very involved. Trust me there is alot going on in there that I try to deliver and achieve.
Which is the point in this blog post...
I run regular classes in two gyms if you like (Garioch Sports Centre in Inverurie and the XTS/AMAG gym in Aberdeen) and over the last 3-5 months I have seen some true and very admirable progressions with individuals in both sets of classes. The people attending regularly (and maybe putting work in on there own time) are really benefiting from MUCH improved mobility and stability, as well as efficiency of kettlebell handling.
These are VERY important aspects for me to recognise and praise.
In some sense, people may not feel their improvement because attending the classes regularly means its a constant progression. Where they will see and feel it will be in there number of reps, or how much effort they put into a 10 min, 15min or 25 minute set for example.
The thing is, the higher number of reps and the more effort delivered in these sets have a developing foundation to them - the ability to move better, the ability to stabilise efficiently and of course gaining experience in handling the bells from longer sets and more reps etc.
Personally, I see these improvements in snap-shot form, I guess. I try to recognise these changes by observing the people in my class, and sometimes deliver a class which can expose the foundations I am looking to monitor.
So, credit where due, I am seeing better hip stability, improved overhead lockout, better co-ordination of compound movements (and the mobility to achieve them), changing breathing patterns where required, trusting stacking of the joints etc. Oh, and I also notice the reps, focus, stamina and weight increasing... :-)
Keep up the great effort everyone!
The kettlebell classes are very, very structured and very involved. Trust me there is alot going on in there that I try to deliver and achieve.
Which is the point in this blog post...
I run regular classes in two gyms if you like (Garioch Sports Centre in Inverurie and the XTS/AMAG gym in Aberdeen) and over the last 3-5 months I have seen some true and very admirable progressions with individuals in both sets of classes. The people attending regularly (and maybe putting work in on there own time) are really benefiting from MUCH improved mobility and stability, as well as efficiency of kettlebell handling.
These are VERY important aspects for me to recognise and praise.
In some sense, people may not feel their improvement because attending the classes regularly means its a constant progression. Where they will see and feel it will be in there number of reps, or how much effort they put into a 10 min, 15min or 25 minute set for example.
The thing is, the higher number of reps and the more effort delivered in these sets have a developing foundation to them - the ability to move better, the ability to stabilise efficiently and of course gaining experience in handling the bells from longer sets and more reps etc.
Personally, I see these improvements in snap-shot form, I guess. I try to recognise these changes by observing the people in my class, and sometimes deliver a class which can expose the foundations I am looking to monitor.
So, credit where due, I am seeing better hip stability, improved overhead lockout, better co-ordination of compound movements (and the mobility to achieve them), changing breathing patterns where required, trusting stacking of the joints etc. Oh, and I also notice the reps, focus, stamina and weight increasing... :-)
Keep up the great effort everyone!
Monday, 17 October 2011
Ladies and Gentlemen, I am very pleased to announce that Aberdeen has a brand new IKFF Certified Kettlebell Teacher!!
As I write this, Alan Lyon is currently driving home from Steve Cotter's CKT weekend in Leeds. Alan first trained with me at a beginners workshop in April 2010. He had never lifted a kettlebell before. He was dedicated to Kupso martial arts training, and he was keen on fitness through running clubs and regular spinning classes at Garioch Sport Centre in Inverurie.
18 months later, he is skilled and qualified in kettlebell lifting and this is recognised by the head of the IKFF himself!
Make no mistake about it, the IKFF is a global first class professional organisation with fantastic foundations and high standards. This is NOT just about swinging a lump of steel about, trust me. On the course was fitness professionals, personal trainers and fitness enthusiasts. There is a fitness test required to be passed as well as being capable of performing LOTS of kettlebell exercises to a high standard over a 2 day weekend. I am delighted to say that Steve commented highly on Alan's ability and focus. Alan completed the fitness test confidently at the beginning of the weekend and therefore could enjoy the full weekend ahead of him learning from Steve.
Alan called and chatted to me on the Saturday night. He sounded just like I did when I was doing my certification, and I would call home to rave about the day! haha. I think its amazing that an ordinary 46 year old guy, i.e. not a fitness instructor, personal trainer or the likes, can go and achieve such a qualification based on enjoyment, interest, passion and desire to test himself.
Alan has trained with me when I have went to train with Rannoch Donald & Gerry Higgins from Scotland, Mike Mahler from Las Vegas, Alvaro Romano from Brazil to name a few in the fitness / movement world. And in the martial arts world, Marc McFann and Marc Denny from the USA, Benjamin Rittiner from Switzerland. Exposure to these high level instructors have been influenced by training with Kettlebells Aberdeen and also from the Aberdeen Martial Arts Group.
I am influenced by my martial arts instructor, Pat Davies, sadly passed, that it is so worth while passing gradings / certifications / tests with a high standard. High standards are achieved by having fantastic foundations. All of the experts we get exposed to through our kettlebells and martial arts emphasise good foundations, solid structure. How is this achieved? Repetition. But!... it's repetition of high quality, tried and tested material.
I know Alan achieved this weekend with a high standard!
Over the 18 months training with kettlebells, Alan has attended numerous beginners workshops, taster classes, and timetabled kettlebell classes where the foundations are repeated and repeated. When mastered, developing the advanced stuff becomes less scary and really achievable! An example of this is when I spoke on the phone to Alan on Saturday - rather than speak about the "new kettlebell exercises" that Steve maybe did, Alan spoke about the finer points exposed when doing familiar drills - biceps close to ears on presses, efficient breathing cycles, where the thumb should be pointing in the overhead rack etc. ....Brilliant!
It is important to recognise that the IKFF continually develops. The certifications I have attended previously have undoubtedly evolved, and thats great! Steve Cotter thrives on being a student. He seeks the best he can find (kettlebells, martial arts, movement, etc) and he learns from them. He digests his material and experience, and passes it on through his sought after workshops and qualifications. (A trait very much like my martial arts family at AMAG!!) Therefore, having missed the weekend myself, I am keen to train with Alan and learn from him what Steve has been developing and focusing on recently.
Congratulations Alan on achieving CKT1! I'm really happy and proud of you mate!
And anyone interested in learning about kettlebell training should definitely give Alan a shout. Give him a cuppa tea and he'll pass on the secrets!! LOL
As I write this, Alan Lyon is currently driving home from Steve Cotter's CKT weekend in Leeds. Alan first trained with me at a beginners workshop in April 2010. He had never lifted a kettlebell before. He was dedicated to Kupso martial arts training, and he was keen on fitness through running clubs and regular spinning classes at Garioch Sport Centre in Inverurie.
18 months later, he is skilled and qualified in kettlebell lifting and this is recognised by the head of the IKFF himself!
Make no mistake about it, the IKFF is a global first class professional organisation with fantastic foundations and high standards. This is NOT just about swinging a lump of steel about, trust me. On the course was fitness professionals, personal trainers and fitness enthusiasts. There is a fitness test required to be passed as well as being capable of performing LOTS of kettlebell exercises to a high standard over a 2 day weekend. I am delighted to say that Steve commented highly on Alan's ability and focus. Alan completed the fitness test confidently at the beginning of the weekend and therefore could enjoy the full weekend ahead of him learning from Steve.
Alan called and chatted to me on the Saturday night. He sounded just like I did when I was doing my certification, and I would call home to rave about the day! haha. I think its amazing that an ordinary 46 year old guy, i.e. not a fitness instructor, personal trainer or the likes, can go and achieve such a qualification based on enjoyment, interest, passion and desire to test himself.
Alan has trained with me when I have went to train with Rannoch Donald & Gerry Higgins from Scotland, Mike Mahler from Las Vegas, Alvaro Romano from Brazil to name a few in the fitness / movement world. And in the martial arts world, Marc McFann and Marc Denny from the USA, Benjamin Rittiner from Switzerland. Exposure to these high level instructors have been influenced by training with Kettlebells Aberdeen and also from the Aberdeen Martial Arts Group.
I am influenced by my martial arts instructor, Pat Davies, sadly passed, that it is so worth while passing gradings / certifications / tests with a high standard. High standards are achieved by having fantastic foundations. All of the experts we get exposed to through our kettlebells and martial arts emphasise good foundations, solid structure. How is this achieved? Repetition. But!... it's repetition of high quality, tried and tested material.
I know Alan achieved this weekend with a high standard!
Over the 18 months training with kettlebells, Alan has attended numerous beginners workshops, taster classes, and timetabled kettlebell classes where the foundations are repeated and repeated. When mastered, developing the advanced stuff becomes less scary and really achievable! An example of this is when I spoke on the phone to Alan on Saturday - rather than speak about the "new kettlebell exercises" that Steve maybe did, Alan spoke about the finer points exposed when doing familiar drills - biceps close to ears on presses, efficient breathing cycles, where the thumb should be pointing in the overhead rack etc. ....Brilliant!
It is important to recognise that the IKFF continually develops. The certifications I have attended previously have undoubtedly evolved, and thats great! Steve Cotter thrives on being a student. He seeks the best he can find (kettlebells, martial arts, movement, etc) and he learns from them. He digests his material and experience, and passes it on through his sought after workshops and qualifications. (A trait very much like my martial arts family at AMAG!!) Therefore, having missed the weekend myself, I am keen to train with Alan and learn from him what Steve has been developing and focusing on recently.
Congratulations Alan on achieving CKT1! I'm really happy and proud of you mate!
And anyone interested in learning about kettlebell training should definitely give Alan a shout. Give him a cuppa tea and he'll pass on the secrets!! LOL
Friday, 7 October 2011
ASV block starts up again
The Saturday beginners block starts up again tomorrow. 12.30-1.45.
Sign up for 4 weeks and get the best in Aberdeen's beginners kettlebell training! As well as learning the excercises, its also one of your weekly workouts!
See the Aberdeen Sports Village Website for details.
Oops, I have not been recording my progressions over the last week.
After the miserable Jerk set I did (and after a good talking to by myself lol) I made some changes and still working to them.
Anyway, last Friday I did a Snatch set focusing on high pace. 1, 2 & 3 min rounds with double bells 16-28kg. As I say, fast pace was the aim. Good fun, I enjoyed it. Saturday morning was a Jerk progression before a class using 16's-28. Again, tough, but really enjoyable.
I did Snatch on Sunday during the class. 73 and 74 reps, 20kg, 5mins a hand. Happy with that too. Right forearm took a bit of a beating, I noted.
In Monday's KB class, I trained with the 28 to do the classes. Purely for the challenge of the strength side. 2 hours of classes, I was pretty pooped.
Feeling pretty pooped carried over to Tuesday's Jerk session. It didn't flow too nicely through being tired. I survived the 10 mins, and I enjoyed punishing myself doing more drop sets and grip training after it.
Thursday was a light run at lunch time during work, followed by an easy pace 19min snatch set (Minutes: 1, 1, 2, 2, 3, 3, 2, 2, 1,1, 30secs, 30 secs).
I look forward to Saturday /Sunday session after a day off and see what number I get.
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