Advanced Fighting Centre: 5 Rounds of Fury!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

John Aitken kindly invited me to take his Monday night 5:45 conditioning class at the AFC. After an introduction to KB swings the gang plunged into a five minute interval workout, starting each of the following in five minute rounds. Rest when each is completed. Simple:

• 21-15-9: KB Swings and Push Ups


• 30 Burpees


• 21-15-9 Sit Ups and Squats


• 30 Burpees


• 21-15-9 Hip turns and Sprawls

Cracking efforts all round with everyone throwing themselves into it. A hard session but everyone emerged with honours!

Gireviks (KB lifters) in the making!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Richard and John had their first introduction to Girevoy Sport or Kettlebell Sport this afternooon. After technique work on the Sots Press and Renegade Rows, the boys powered through:

• 3 minute one arm swing test


• 50 Snatch timed test


• Double arm lockout


• Sots stress hold.

Again great efforts all round, watch out for these two at next years KB Games!

Weekend Workouts for Warriors.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Thanks to Glassman and the CF central for today's image.

FRIDAY: Technique Work on KB. Swings, Snatches, Cleans, Presses, TGU, Windmill.

SATURDAY: Tabata Day 20secs on 10 secs off x 8. Complete for following exercises: KB Swings. Burpees. Push Ups. Sit Ups.

SUNDAY: REST with restorative swings and gentle jog to prevent stiffness.

June 26 Workouts:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Photo is Richard at various stages in the TGU and Windmill stretch

Billy: Technique Work on the barbell clean, press, push press and jerk.

Workout: A scaled Crossfit staple 30 Clean and Press for time.

Richard: Technique Work on KB snatch, Windmill Stretch and Turkish Get up.

Workout: Complex of Snatch to Windmill to TGU x 10 reps of each complex on both left and right.

BW WOD: Ladder from 10 to 1: Push Press and Squats 70kg. For Time.



Plenty of solid technique work demonstrated all round. Remember though correct practise is the key to developing technical proficiency:
Bruce Lee said; "I fear not the man who has done 10,000 techniques once. I fear the man who has done one technique 10,000 times."

25th June Workouts: Hammer it home!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk
Workout:

• 12 min run as far as possible. Log distances to comments.


• 150 Sledgehammer Strikes

Suzie:

• 3 min one arm swing test


• 3 min one arm snatch test


• 4x20m sledgehammer tyre pushes


• 50 Sledgehammer strikes

June 24 WODs: Workout of the Day

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Graeme: Technique work on the Snatch, Windmill and Turkish Get Up: Then a cracking effort on the following workout.

• 16KG KB Snatches 5left 5right


• 5 Deadlifts


• 20 second stress hold on gymnastic rings


• 5 Rounds for time

BW WOD: 1 min on: 2x16KGKB Push Press/Racked Step ups/32KGKBDeadlifthighpull/Medball slams/Stresshold push ups.x3 Rounds.

June 23 Workouts

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Richard and John: Technique work on the double swing, double clean and power bomb. Awesome efforts in the following workout: 3 Rounds (1 on 1 off each time)

• 10 Power Bombs


• 8 Double Swings


• 6 Double Cleans


• 4 Double Push Press


• 20 KB Step ups (10 Racked/10 Suitcase Grip)


• Farmers Walk 15m

BW WOD:25 Pull ups/50 Deadlifts 135/50Push Ups/50KBSwings32kg/50sit ups/50KBClean and Press16kg/50 Box steps/25 Pull ups

June 22 WOD: Med Ball Push Ups

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

4 Rounds of a Barry Gibson special with the med ball: Thanks to Grapplefit (link at bottom)

• 5 Push Offs each side


• 10 Power overs


• 15 Close Grip Push Ups


• 5 Plyo drops


• 45 secs rest

For Good measure finish with 2 rounds of 50 one arm KB Swing with heaviest bell you can swing with good form. 32kg

June 21: Ladder Workout.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

10 to 1 i.e 10 of each exercise, then 9 of each and so on...

• 75% b/w Barbell Push Press
• 32kg KB Swings
• Atomic Sit ups

Scaled version:

• Medball Cleans
• 40% b/w barbell push press
• 16KG KB swings

June 20: Lock it in then lock it up!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Photo shows Richard and John nailing todays Workout! Plus bottom right is conclusive proof that the A-Team have fallen on hard times in Gateshead!

Today's Workout focuses on stability and isometric strength development. Ideal for injury prevention and rehabilitation as well as strength and muscularity.

Richard and John:

Consolidation KB work. Technique Work on Snatches, Windmills and Turkish Get Ups (TGU)

Workout: AMRAP10 (As many rounds as possible)

• 2 Swings


• 2 Snatches


• Windmill


• TGU


• 5 Walking Lunges in Lock out position


• Repeat for other side.

June 19th Workouts:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Today's photo is Richard powering up the 24kg bell.

Billy: Technique work on double bell swings, double cleans and spinning the bell. Consistent as ever.

Workout: 21-15-9 format

• Double bell Swings


• Power bomb swings


• Stress holds (secs)


• Running Lap

Richard: Technique work on cleans, presses followed by:

Pressing Ladder Workout: 1 up to 5 and back down:

• One arm swing


• Clean


• Grind Press


• Push Press


• Push Jerk


• Rinse and Repeat on the othe side for an overall total of 250 reps

Richard again showing impressive strength, technique and endurance. A future KB contender I think!

BW Workout:

25 Pull ups/50 Deadlifts/50 Push ups/50 box jumps/50 floorwipers/ 50 clean and press/25 pull ups

June 17 Workout: This is Sparta!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Headed over to Jack Lovett's "Spartan Performance" gym in Consett, Co Durham. Jack has unique and traditional equipment that will not be found anywhere else in the North East. He put me through my paces with this old time strongman workout:

• Warm up with fat bar clean and press: sets of 5 up to 60kg.


• Strongman log (75kg) clean + 5 press: 3 sets


• Slosh Dumbbell clean + 10 press both sides.


• Partially filled keg (60kg) clean and press x5: 3 sets


• Farmers Walk pair 57kg dumbbells/Farmers Walk pair 35kg dumbells/Bear Hug keg Walk/Keg Duck Walk


• One min continuous squats at 80kg


• One min continuous suspended ring push ups

Follow the link to the bottom of the page to take you direct to Spartan Performance Gym's website.

Clean and Press: the king of lifts.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Many of the old time strongmen saw the clean and press as the best all round exercise for strength development and overall conditioning. Today Graeme, our resident Muay Thai fighter, got his intro to the KB version of this all time classic.

Tuition followed by:

10 rounds both sides of:

KB Swing

KB Clean

Grind Press

Push Press

Push Jerk

KB Swing/Transition

Again, a superb effort and very quick learning shown here, just a few tweaks and the big numbers are definitely coming soon for Graeme. Watch this space!

June 16th: Workouts:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk





First up a combination of two of Glassman's Workouts:


21-15-9 Format
Deadlifts at 125% bodyweight
Thrusters at 50% bodyweight
50 Gold Standard Burpees



Billy tackled a ladder workout of KB Cleans, Grind Press, Push Press, Push Jerk. 1-5 and back down. Photos show Billy in the rack and pressed position.


e.g R1= one clean, one grind, one push press, one push jerk each side.
R2= two cleans, two grinds, two push presses, two push jerks each side ....and so on

June 15th. Dead Suzie Workout.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Suzie worked towards 1RM on the Deadlift, technique work on the back squat and a couple of heavy rounds with 24kg on the lateral KB circuit. Todays photos show the results:

Train Hard. I hope everyone is fully recovered after a good rest this weekend. Ben

June 14: Rest Day.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

We all need to rest and recuperate so cast your eyes over the following linked articles on sports recovery:

http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

http://www.thesportselite.com/articles/rest.html

Post thoughts/observations to comments:

Friday the 13th Workouts:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk


Photo is Billy "feeling the benefit" of the Super Sevens! (after a cracking time!)


For time:


Russian Swings: 80 60 40 20 10
Squats: 80 60 40 20 10



"Super Sevens"

7 KB Snatches

7 Gold Standard Burpees

7 Med Ball Cleans

7 Leg raises:

Perform 7 Rounds for Time:

June 12th Recovery Workout.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

For all those feeling stiff, sore and battered; a little respite in the form of:

100 KB swings

100 Push Ups.

Partition and split as required but ensure form is tight on each and every rep.

Today's photo is just a little proof that I also "walk the walk". Those who've completed the lateral circuit over the last month will identify with this. KB weight is 45kg/100lbs.

June 11 Workout: "Dealers Choice"

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Workout:

(BW Warmup/ 150 Pull Ups)

Take a pack of cards, shuffle. Take one card out at a time. Black cards = Squats, Red cards = Push Ups. Numbers as on card.

Work your way through the deck. Works out at a total of 151 of each exercise. Perform as quickly as possible without losing form.

A big welcome to Richard who powered his way through the KB intro workouts. Watch out for him moving some serious poundage and numbers before long.

June 11th: Compound Fundamentals

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Technique day today on both the squat and deadlift. Take time out to practise the correct approach, set and execution of each movement. Either use the Olympic Bar or Kettlebell depending on which I have coached.

Here is Billy performing squats after one hours tuition. A good basis to work from. Excellent effort. Click on the link below to view:

Workout of the Day 10th June: Squats- The eliminator.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Photo of the day is the goblet squat performed with a dumbbell. A good alternative or if you're still waiting to take the plunge and buy a kettlebell.

After warming up with Tabata Intervals on the Concept 2 Rower (8 x 20 secs on, 10 secs off)
Lowest Score 104metres

A big day on the most misunderstood compound exercise of them all:
20x OHS (Overhead Squat) @ 65lb
20x GHD Sit-up
30x Front Squat @ 95lb
30x KTE (Knees to elbows whilst hanging from rings or bar)
40x Back Squat @ 135lb
40x Sit-up (feet anchored)
50x Goblet Squat @ 45#lb
50x Atomic Sit-up
Many thanks to Jack Lovett for creating a great lifting facility at Spartan Performance. See link at bottom of site

Graeme: KB Intro:
A warm welcome to our latest athlete Graeme who took his skills out of the Muay Thai ring and "Entered the Kettlebell"
Technique Work on KB Swings and Squats:

3 min Tabata round on swings.

Lateral KB Circuit: Deadlift/Deadlift High Pull/Front goblet squat/Overhead Press/Thrusters.

A cracking effort first time out of the box! I sense great things to come.

Buying or Training with a Kettlebell: Read this.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Follow the link below for an article by Stan Pike, godfather of UK Kettlebell Training on why you should only buy your kettlebell from trustworthy sources or take your KB coach with you whilst purchasing your own. Follow the link to intense fitness at the base of this page for quality KBs at competitive prices.

http://www.ukka.org/bet%20that%20hurts.htm

Urgent: There are a number of trainers claiming to be Kettlebell Instructors around the North East of England at the minute. If they are not on the Instructors list on the UKKA website they are phoneys and possibly dangerous. I can verify the identity of any genuine UKKA Instructor in this area. If they are not UKKA registered I will put you in touch with the register of exercise professionals who can revoke their status. Let's beat the fraudsters and train for excellence together.

June 9th Workout of the day:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Today's Workouts (WODs) all focused on developing kettlebell technique then putting it into practise whilst fatigued during training.

BW:

• 10 Swings Left
• 10 Swings Right
• 10 Snatches Left
• 10 Snatches Right
• 1 Renegade Man Maker
• 20 Push Ups:
• x5 Rounds for time: 12:07

Billy:

Technique Work: Snatches/Windmills/Turkish Get Up

WOD:

• 5 swings left
• 5 swings right
• 5 snatches left
• 5 snatches right
• 5 Anchored Pull ups
• 10 Med Ball Plyo Passes.
• Single round + 60 secs recovery x 5

Richard and John:

Technique Work: KB Clean/Grind Press/Push Press/Push Jerk:

WOD: Ladder Format:

• Swing left
• Swing right
• Clean left
• Grind Press
• Push Press
• Push Jerk
• Clean right
• Grind Press
• Push Press
• Push Jerk

Round one = one rep of each. Round 2 2 reps of each and so on... Work up to 4 then back down to one.: 160 reps.

Sterling efforts and good technical proficiency development all round today!

Train Hard.

June 8th Workout: Make the "engine" match the "bodywork".

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

As my good friend Clyde once said to me; "What's the point in having a Ferrari body if you've got a Lada engine under the bonnet?" We must always be fit on the inside too, instead of just looking fit on the outside! Maintain the cardio respiratory system, connective tissue/joints and digestive tract to name but three of the elements.

Today's Workouts puts the cardio respiratory system under a little stress whilst also inducing a little muscular fatigue:

• Warm Up with a brisk jog/run


• Find a hill that takes at least five mins of continuous running or power walking to reach the top.


• Work hard and try to reach the top as fast as you can. Rest if needed but work against yourself and the clock.


• Walk/jog down recover and go again. Try and beat your first time.


• Cool Down with a steady jog for 15 mins

Or if running is not an option:

• Warm Up total body


• 1 min squats as many as possible.


• 1 min rest


• 1 min squats as many as possible.


• Record times then repeat with KB swings, Burpees and Push Ups.


• Cool Down thoroughly.

Post results and thoughts to comments:

Can't Run? Won't Run? Swing for results. June 7th WOD.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

As I can't run at the minute with the "infamous toe" I've decided to up the tempo with the kettlebell swings to tax the cardio vascular system. Increased volume led me to come up with this beauty:

10 one arm swings left

10 one arm swings right

10 double(regular) swings

20 sit ups.

The above 50 reps is one round.

Workout is 10 rounds for time.

Suzie nailed a five round version of the above in 9:40

I bought in the ten rounds at a relaxed 15 mins.

Spartan Performance Gym

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Jack's gym opens tomorrow in Consett ,County Durham. He has an open weekend on. All welcome.

June 6 Workout of the Day

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk


For time:
800m run
50 Pull Ups
100 Push Ups
150 Squats
800m run

Complete in any order of sets/reps but runs must be either side.

June 4th W.O.D. Pain is Weakness leaving the body. (via the toe)

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Against a constantly running clock: 1 min on each exercise:

Pull Ups

Hip Heists

Back to Belly Partner carries

Four Way Push Ups

Wood Chops

Leapfrog to Shoots

1 min rest after the 6 mins: Repeat for 3 rounds.

I then did a little Brazilian Jiu Jitsu and caught my toe in a gap in the mat. Check out the photo 45 mins later.

X ray may be in order as I've a bag of ice on my foot whilst typing this.

Train Hard!

The Italian Stallion and the Kettlebell.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Kettlebells are nothing new, and being used by the Iron Man from Philadelphia, Rocky Balboa, proves their "old school" credentials and effectiveness.

Check this photo out of Stallone at the bottom portion of the kettlebell press.

3rd June Workout of the Day: Back in Black.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

To ease off and restore any sore backs a little restorative workout to stretch out and loosen off:

21-15-9 format: For time:
75% bodyweight deadlifts:
Kettlebell Swings. Full height.
Knees to Elbows. Hang from bar or gym rings.

i.e. Perform 21 deadlifts, 21 swings, 21 KTE then 15 deadlifts......and so on

Post time and thoughts to comments:
I headed over to the Kodokwai tonight and after a 10-9-8-7-6-5-4-3-2-1 warmup with Push ups, sit ups and Shuttles:
Technique Work: feint to spinning uchi mata.
3x 3 minutes tachi waza randoori (full contact stand up sparring)
3x3 minutes ne waza randoori (full contact groundwork sparring)
Stretching

Head and Chest Position KB swings.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk



A diagram that demonstrates the correct head and chest position at the bottom of the kettlebell swing:

Note the chest is upright and head facing straight ahead. The back is slightly inverted, not rounded!

2nd June Workout of the Day: Kettlebell Sandwiches

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

3 Workouts to choose from today:

Sandwich 1:
20 Gold Standard Burpees
21-15-9 KB Swings and Push Ups
20 Gold Standard Burpees
21-15-9 Squats and Sit ups
20 Gold Standard Burpees

Sandwich 2: Lee and Billy hammered this one:
50 KB Swings
12-9-6 Sit Ups and Squats
100 Med Ball Power Passes
12-9-6 Shuttles and Push Ups
50 KB Swings

Sandwich 3: Richard and John both impressed on this.
Tabata Interval KB swings. Lowest score was in double figures!
Lateral KB Circuit:
5 Deadlift
5 Sumo Deadlift High Pull
5 Front Squat
5 Presses
5 Thrusters.
5 Rounds:

All sessions contained technique work so all reps were full Range of Motion and good form. Impressive efforts all round today!

Grapple for Greatness!!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness

Check out my friend Barry Gibson's grapplefit.com site for some great info, training and products available. Barry is a fellow judoka, submission wrestling and Sambo champion, and writes for a number of respected publications including "Fighters Only" magazine. Anyone with an interest in MMA or the practical fighting arts should contact Barry through his site. Link at the bottom of this page.

Spartan Performance!!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness

My good friend Jack Lovett is opening his Spartan Performance Gym in Consett, Co Durham, this coming Saturday (7th June). Spartan Performance will provide outstanding facilities for Olympic and Power lifting, MMA and Combat Conditioning, Kettlebell Training and Strongman training.Equipment that will not be found anywhere else will be available here. I will definitely be using his facility alongside some of my clients.
The link to his website is at the bottom of this page. Opening day is Saturday 7th June. All welcome.

WORKOUT OF THE DAY: "Go tell the Spartans"

5 Spartans: (Tractor Tyre Flip: Jump in and out of the tyre after each rep)
10 Double Unders with the skipping rope.
15 Step Ups with Kettlebells held in rack position.
20 Push Ups
25 Squats

5 Rounds for time. Post results to comments.