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| Newsletter | April 2009 |
IN THIS ISSUE
1- Wild Geese MMA Club
2- IKFF Certified kettlebell Trainer – Coming to Dublin
3- No Equipment, No Excuses – How Bodyweight saved my back.
4- Danny Guba Doce Pares Summer Camp - report
5- Every Cause But Our Own
6- On the Blog
7- Recommended Products (genuinely recommended, cos we think they’re great)
1 – Wild Geese MMA Club
We just can’t deny it, MMA is the most popular form of martial arts available today. And like most things that get a surge of interest it is in danger of becoming a victim of it’s own success.Everywhere you look there are MMA gyms and MMA instructors popping up out of nowhere. You local karate instructor suddenly starts teaching ground work, your self defence coach is teaching ground and pound. But where did they learn?
To this end we at Wild Geese have brought together some of the finest minds currently in Ireland, people who have proven track records and experience and we are making them available to you, the public.
We have top Brazilian JuJitsu coach, Mariousz Domast, the only man in Europe to represent legendary BJJ coach Marcello C Monteiro (www.bjjcoach.com), former Polish national Judo team member and creator of too many chapions to count both back home in Poland and here in Ireland.
We have Phil Whyte & Ronan McSweeney both well known and respected in the Irish and European kickboxing circles.
We have Dave Hedges who is one of the few to hold an instructor certification from World kettlebell lifting champion Vasilly Gincko and has a long history of training Martial Artists and athletes with a variety of methods.
The three instructors ware available through the week to train you to become a highly conditioned and effective mixed martial artsist.
On Mondays, Mariousz will be teaching the finer points of the ground game, how to perform escapes and submissions and find advantage in any position from the floor. Brazillian JuJitsu is the foundation of MMA, without adequate grappling skills, you will never realise you full potential.
Tuesdays & Thursdays are your opportunity to train with fitness coach and martial artist, Dave Hedges. The tues (beginner) and Thurs (advanced) Kettlebell class will beef up your strength, explosiveness and cardio while stripping away unwanted extra weight. Many top names in the MMA scene have turned to kettlebells, now it’s your turn.
Wednesdays and Saturdays are the MMA days. You will work your stand up, cardio and groundwork on these days. Putting together the skills from Mondays, the strength & stamina from Tues/thurs and adding to it the Kickboxing and striking drills, ultimately putting it all together.
The MMA club will be priced differently to regular classes at the Wild Geese House of Strength, reflecting the dedication required to become a combat athlete.
4 days/week (eg 2x MMA, 1xBJJ, 1xKBFitness) €80/month
3 days/week (eg 1xMMA, 1x BJJ, 1x KBfitness) €70/month
2 days/week (eg 1x BJJ, 1xMMA) €60/month
The class breakdowns are examples only, you may choose any combination from the MMA package. We suggest that you choose classes that will bring up your weaknesses, for example if you can box but keep getting choked out, emphasis the BJJ. If you are gassed after the first 10 minutes, emphasise the kettlebell. You have the opportunity to make informed decisions.
Should this pricing scheme proves popular we may change our whole pricing structure to match.
2 – Kettlebell Basics Workshop
Host: IKFF--International Kettlebell and Fitness FederationType: Education - Workshop
Network: Global
Start Time: Saturday, 12 September 2009 at 09:30
End Time: Sunday, 13 September 2009 at 17:00
Location: Wild Geese Martial Arts
Street: 14-16 Magennis Place, Pearse Street Dublin
Town/City: Dublin, Ireland
Phone: 001888897IKFF
Email: kathy.martinez@ikff.net
Hosted By Wild Geese Martial Arts - Dublin - Ireland
For more info and registration details please visit: http://ikff.net/ckt-00068.php
Level 1 - There are no prerequisites for this course, so attendance is open to anyone interested in learning Steve’s unique and multi-modal approach to kettlebell lifting. Regardless of your fitness goal, Steve will cover how kettlebell training can best fit your needs – general fitness, competitive sport, sports specific conditioning and more.
As a certification, we have 3 high level goals:
Mastery of the basics – You will learn all the fundamental kettlebell exercises, several variations and most importantly, the key physical training principles underlying and associated with each movement.
Coaching skills – In addition to learning how to take your own fitness to higher levels, you will learn how to coach others safely and effectively utilizing a process Steve has refined over several years and thousands of clients. We realize that a successful coach is more than just understanding fitness, it’s knowing how to teach it as well.
Business/Marketing skills – Although this certification is primarily about improving physical performance and coaching skills, it would not be complete without a module on how to effectively market yourself and grow your fitness based business.
Benefits:
Professionally Organized – Upon registering through our website, (www.ikff.net) all registrants will receive a pre-certification e-manual. This will review the content of the course, timeline for the weekend (which modules are taught and at what time), preparation tips and more. We ensure our events are scheduled and organized in a manner that gives you the best return on your investment.
Learn By Doing format - Repetition is often said to be the mother of skill. Therefore, registrants will not only learn the mechanics and principles behind each exercise, they will also have an abundance of time to practice these movements and receive customized feedback from Steve and the IKFF team.
Post Certification Support - Our primary core value at the IKFF is member support. Thus, you will always have access to Steve and his team of advisors going forward in regard to any questions you may have. In addition, you will be listed on our website as an IKFF Certified Coach. This will include name, e-mail, website, picture and bio. If a prospective client is interested in finding a coach in your area, they will find you!
Continued Education - We will continue to offer advanced level courses for our members. With the IKFF, you have an organization that will stay on the cutting edge and act as a consistently evolving resource for you and your clients.
09.30 til 17.00 hrs both days.
We have confirmation that Kettlebell master, Mr Steve Cotter, is definitely coming over sept 12th & 13th this year for a IKFF certification course. I’m still awaiting final confirmation of the price for the weekend, but please feel free to contact us (info@wildgeesema.com) or get in touch with Steve (www.ikff.net) to register or to get more info.
This will be a weekend NOT to be missed!
3- No Equipment, No Excuses – How Bodyweight training saved my back.
A few years ago I injured my SI joint (Sacroiliac, where the spine and hip join), closely followed with a herniated disk.
This was about the last time I lifted heavy iron.
With the back injuries came sciatica, limited range of movement in the hip, scoliosis and a whole heap of pain. Serious training was out the window, but you think I'd give up?
I decided to use bodyweight to rehab myself. Nearly every bodyweight drill involves using the core and I badly needed to build my core if I was ever going to get myself back on track.
I chose two exercises and stole Pavel's Russian ladder training protocol. The drills I chose were:
Pull ups - About the only pain free thing I could do, hanging from a bar was great relief for the back. As I got stronger I hung weight from a belt.
1 Arm Pushups - The best upperbody strength builder. The advantage of this is the torsional stress across the core. Performing a right handed 1 arm pushup places weight on the left foot, this puts the core under pressure to stop the spine getting all twisted.
The ladder protocol is easy. Do 1 pull up, drop and do one push up, each arm. Do 2 pull ups, 2 push ups on each arm. Do 3 pull ups.... you get the idea.
As soon as you can't complete a set, start back at 1 pull, 1 push.
I varied the intensity over the three training days to avoid over doing it and ensure progress was made.
In no time at all my back started to ease up. The strength built, mainly from the 1 Arm Pushups, was supporting the injury. Mobility started to return and i gently began doing bodyweight squats, then pistol squats.
After about a year of this I switched back to lifting Iron, just to see how I felt. I was stronger than I'd ever been in my life on the overhead press and I deadlifted just short of my previous best, although I could feel the injury warning me not to go any further.
So there you go. My success story with bodyweight only training.
If you want to build a strong body, you have to start with the core, build it from the inside out. Bodyweight does this, it is the purest form of training and the body responds best to it.
The ladder protocol is one of the simplest, fastest ways of building strength that I’ve come across, it can be used with almost any exercise and a variety of number sequences. Give me a shout if you want to know more.
Regards
Dave Hedges
Author: No Equipment, No Excuses - Bodyweight training for the Home, Office or on the Road
4- Danny Guba Doce Pares Summer Camp Report
by Paul CoxGrandmaster Danny Guba gave the Doce Pares summer camp in sunny south England a couple of weeks ago. needless to say the Wild Geese flocked to it.
Sorry, no more jokes.
Two days training, split into four sections: single stick, knife, double stick and espada y daga.
Danny is a man with a colourful background, a lot of it red, blood red. A street kid in Cebu, soldier, cop, hit man and now teacher. In this, his latest incarnation he seems to have found his natural calling, he always seems to enjoy teaching. I have been saying for some time that Danny has been badly served by some people in England, taking advantage of him to promote themselves, so it was great to see him really happy in the way things are now being run. This is thanks to Namesh, Keith and Jay – Keep it up lads.
The first day started with single stick twirling to warm up. I could see of panic appearing on the faces of some of my group when they saw the quality of twirling skills of some of the people there.
I wasn’t worried myself though, I always say Martial Arts is like sex, on your own it’s just masturbation. Wild Geese don’t do pretty, we do effective and when we started working in pairs I could see they become a lot more confident.
The second section was on empty hand against knife. Of all the masters I’ve seen I must say that for me Danny’s is the most effective; but he doesn’t claim credit for it.
“I learn from Magdalino Nolasco and Inting Carin because they have records. If you have no record why should I learn from you?” He announced.
“does he mean….?” asked one of my lads,
“yes,” I replied “and that’s why I learn from him”.
“I don’t learn from Grandmaster Diony Canete” Danny continued, “because he has no record………”
Danny then went through some defences, disarms and some “what if” questions, showing his no nonsense fighting style.
The second day started off with double stick, a bit of a brain melter with all the possible mathematical permutations of double stick twirling with a partner, then all possible permutations of moving while twirling with a partner. This can get so complicated I’m getting dizzy just writing about it so lets move swiftly on to the last section, Espada y Daga (sword/stick and knife)
“Very advanced, only for black belts.” he should have said “very advanced EVEN for black belts!” First the traditional Sword and Dagger techniques, then the modern hybrid style of Serra Todo, which involves totally immobilising both arms. Some old masters – including Danny I suspect – don’t have much time for this style, they feel it is a bit gimmicky and not practical fighting. However despite any reservations he may have about it’s practicality as a fighting style, Danny performed Serra Todo to perfection, showing lock after lock.
Gradually you could see more and more people standing round with that look on their faces that almost screams “no more……please, no more!!”
A great weekend, thanks to Danny and thanks to Nemesh, Jay and Keith. And the cost?........£35 sterling.
On a final note, can I just say that everyone that went from the club did really well. The Wild Geese reputation was partly built on myself and Dave’s performances, or should I say antics, at seminars in England over the past few years and this was the first time hadn’t come with me. Steve was picked to be my training partner, picked on he would probably say. They were big shoes you had to fill mate, but they seem to fit you perfectly, even though you didn’t manage his usual trick of splitting me open!
Paul Cox
Chief instructor & founder of Wild Geese Martial Arts
5- Every cause But Our Own
If you follow our blogs (here & here) or are a facebook friend of Dave Hedges, you will have noticed a “Just Giving” box in the side bar.This was because Dave’s sister has finally gotten of her backside and decided to get fit. To help her motivate herself she chose to raise cash for charity. As we often cite the line “every cause but our own” taken from “With the Wild Geese” by Lucy Lawless, we felt we had to help.
Now the event has passed, Kez managed to complete the 5k circuit in 39 minutes. Not bad considering the most she’d done previously is walk to the train station! In doing so she has raised money for Cancer Research. While the event has passed I’m going to leave the box up on the blogs just in case anybody is feeling generous.
If your not how about this, she is now planning a 50mile cycle, for the blind.
You can follow her progress as she prepares for the biggest physical challenge she’s ever faced by visiting her new blog aptly titled Spokes And Strings
6 - On The Blogs
8 - RECOMMENDED LINKS & PRODUCTS
All Proceeds go to the Leukaemia and Lymphoma Society
This CD contains articles from the leading fitness specialists of our day including:
Adam Campbell; Alan Aragon; Bill Hartman; Bob Youngs; Brian Grasso; Chad Waterbury; Charles Staley; Chris Mohr; Chris Shugart; Craig Ballantyne; Dan John; Dave Tate; Dax Moy; The Doorman; Eric Cressey; Gray Cook; Brett Jones; Harry Selkow; Jack Reape; James Smith; Jason C Brown; Jim "Smitty" Smith; Jason Ferruggia; Jimmy Smith; Joe DeFranco; Joe Dowdell; Joe Stankowski; John Alvino; John Berardi; Julia Ladewski; Keith Scott; Lee Taft; Lori Incledon; Lou Schuler; Lyle McDonald; Mark Philippi; Michael Stare; Mike Boyle; Mike Mahler; Mike Mejia; Mike Robertson; Mike Rousell; Nick Grantham; Pat Beith; Pavel Tsatsouline; Rachel Cosgrove; Robert Dos Remedios; Ryan Lee; Steve Shafley; Susan Hill; TC Luoma; Todd Hamer; Tony Gentilcore; Tony Reynolds and Zach Even-Esh
We originally intended to publish this collection as a book. However - at over 800 pages - costs were prohibitive and we went with the CD option to maximize our contribution.
Minimalist Strength Training without bulk or fancy equipment
Power To The People, Russian Strength Training Secrets for Every American
A pretentious title but a truly fantastic book. Goes into great detail on how to perform the Deadlift safely and how to progress to massive amounts of strength without bulking up or wasting hours in the gym. I personally put 20kg’s onto my deadlift in only a few months of using the programme.
Check it out for your self Here: http://tinyurl.com/deadlift
All the best
The Wild Geese
Doce Pares Ireland / Kenpo Karate / Self Protection / Security Training
www.wildgeesema.com / wildgeesema.blogspot.com
+353 87 672 6090
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