Fitness Blog & Advice

Thoughts and discussion on kettlebell training, strength and conditioning, Olympic lifting, fat loss, getting healthy and fit, NMT, core training, Pilates, mobility and anything else that goes with the above.

February 3, 2012

January 26, 2012

January 13, 2012

January 5, 2012

I know a lot of my friends on facebook are converted already but this post is for the women who don't do strength training. I know there are still a lot of myths in our fitness industry still about women and strength training. The fear of bulking up is one myth that has to go!!!

January 3, 2012

Well 2012 is here and we are all making the new year resolutions. I can imagine that most have to do with health fitness and prosperity. I have made a few resolutions, but my main one is to push what we call our fitness revolution forwards even more in 2012. We have spent the last year training 100's of women (mostly). We have changed the way that they train forever. In other words they train less and gain more! Yes it's a fun & smarter way to train, rather than spending long hours in the gym on boring treadmills etc.

December 4, 2011

The bodies chains wrapped in a leotard!

I know it sounds kinky :) but this is how i view our bodies. The body from foot/ankle to the head operates as one unit in functional movement patterns. Even with so-called isolation movements, muscles must work at least in pairs, so isolation training is not a good term in my view. Each muscle in our body, links to another through the myofascial network. The myofascia is a connective tissue that envelopes each muscle and weaves through each muscle. So this is our leotard. From the plantar fascia (sole of foot) to the galea aponeurotica (scalp) all our skeletal muscles are linked like chains, hence my kinky heading :)

November 17, 2011

Movement teachers and the general public

Here i am addressing the foot and ankle in movement patterns. I tell our students that the foot and ankle are critical for proper and effective movement. If you are moving about with these areas out of neutral or optimal position then you are most porbably setting yourself up for bio-dysfunction sooner or later!

October 24, 2011

Ok have a look around the office, check out the posture of that person typing at the computer. Or look at the posture of that person heading out for a cigarette break :( What do you think? Look, really look ??? What about yours?

October 19, 2011

A current statistic is that 80-85% of the population will suffer with back pain at some point in life. This statistic is sure to rise with the kind of lifestyle that most people are leading. Ireland has one of the highest obesity rates in Europe at the moment. This trend tells me that we are taking less exercise and eating more crap. It's no wonder that we are suffering with back pain.

August 7, 2011

Are you having problems training for the FFI hardstyle snatch exam? I will write brielfy on what you should be doing!

April 14, 2011

Kettlebellsireland (KBI) are the most experiencd in teaching hardstyle group classes in Ireland. We have literally trained hundreds of people. From our vast experience we have come across some people who complain of sore forearms when they start training with kettlebells.

February 17, 2011

At Function & Fitness Ireland F.F.I. we like to train in the upright environment as much as possible, in other words standing on two feet. The title of this article mentions Golf and Hurling but it can be about so many sports that rely on some rotational strength. In these specific sports it's a must that you are strong in twisting and turning, if you want to play these games successfully and without a higher risk of injury. In these sports you need to practise strength and movement in the upright environment too.

February 9, 2011

The Indian club is a primitive tool that has been around for a very long time. This method is or must be one of the oldest methods of strength and conditioning. The Indian club is best described as a bowling pin (1lb small ones) or a heavy bat (heavy ones over 12kg). They can be made from wood or metal. I first became aware of these tools as a young boy in the 1970's when my grandfather Michael O' Neill taught them in schools around Ireland. He was an old army P.E. teacher and taught mainly in Dublin. He wouls store the Indian clubs under our stairs, in as we called the coal house.

January 14, 2011

Are you or do you know somebody getting married this year?

January 11, 2011

Ok i have been posting articles / programmes to the people who do and know about kettlebell training, but here is one for the people who want to know more about what we do at kettlebellsireland!

January 1, 2011

Warm up as usual, mobility, swings etc. and have a timer ready.

December 23, 2010

If you use kettlebells there is no point you reading this as you are converted :) If you haven't taken the leap. please read on.

December 23, 2010

If you live in Dublin and are looking to buy kettlebells, contact us for information. Come to any of our classes and learn form Irelands most experienced kettlebell teacher, how to use the kettlebell safely and most effectively in your training.

December 17, 2010

December 15th, Stephens Green Dublin and all the ice and snow has disappeared, but still quite chilly out there. I had 6 girls for an outdoor kettlebell session and they were in t-shirts within 10 minutes of warming up.

November 23, 2010

Body weight, kettlebells, club or Barbells!

At kettlebellsireland we use Neuromuscular techniques, M.E.T. and myofascial release techniques to reduce hypertonicity in muscle groups. Why will muscles become hypertonic (over contraction or tight)? A combination of overuse, misuse, abuse or underuse of the muscle groups.

November 15, 2010

This weeks workout of the week.

Ensure you have G.P. clearance and have instruction from a qualified hardstyle instructor.

November 11, 2010

November 5, 2010

On a recent trip to the historical Wicklow Gaol i came upon a couple of pieces of equipment that was used to torture the prisoners. Apart from a restricted diet they were made to do exercise as punishment. Punishment for stealing a loaf of bread or being a United Irishman or Woman.

October 25, 2010

Myself and Fiona trained together today in the back garden. We spent the same time training, but did two different sessions. We both warmed up using D.R.O.M, body weight squats and some light kettlebell work. 5 x 10, 2 handed swings me with a 24kg, Fiona with a 16kg

October 18, 2010

The purpose of this book was for my clients and students of hardstyle kettlebell training to have a simplified manual at home so that they could continue with their own training in a safer and more effective way.

October 2, 2010

This week i am working on low rep, high intensity quick lifts. Today was a snatch day, it went like this:

September 30, 2010

September 14, 2010

July 12, 2010

Warmed up using D.R.O.M.

July 7, 2010

Recently some of our female kettlebell clients have noticed that they are getting some callous formation on their hands from kettlebell training. Now while i would personally look at them as a badge of honour :) this does not suit some people.

June 27, 2010

Warmed up using D.R.O.M. and body weight exercises.

June 23, 2010

This week i heard comments from some of my new kettlebellers. One was complimented on how well her arms looked and another girl who started kettlebell training with us commented on the posture of two girls in her office, they also train with kettlebellsireland.

June 8, 2010

I had the priviledge to assist Pavel Tsatsouline, Kenneth Jay, Geoff Neupert and Dennis Frisch at the recent RKC Denmark. It had been two years since my last course and time to re-certify, so i attended as an assistant.

May 18, 2010

21's

Ensure you seek instruction from a qualified kettlebell instructor before attempting this workout. Not suitable for complete beginners.

May 3, 2010

A Monday Bank Holiday Quickie!

Just had a back off week, did a lot of lifting during the week, but it was of the gardening and skip filing kind, so today i started to build back up in training volume. So here is my Monday Bank Holiday Quickie.

April 22, 2010

Seek instruction from a qualified kettlebell instructor before attempting this workout. You may use a kettlebell that suits your level of experience. Enjoy the pain!

April 3, 2010

The Calm Before the Storm

So yesterday was Good Friday and i had a low volume day of Military presses, not because it was Good Friday, but it was needed for what i had planned for today. A heavy, high volume Swing day.

March 30, 2010

Improve your Pressing Strength

Seek instruction from a qualified kettlebell trainer before attempting this workout. You may choose a kettlebell that suits you. Use a weight that you could press 8 times to failure.

March 24, 2010

Heart Rate Training with the Kettlebell

Today i rooted out my heart rate monitor to experiment a little bit in my kettlebell training. I haven't used it at all with my kettlebell training, but wil for the next few sessions. I entered my age and weight into the watch and it had my training between 80 & 160 BPM! It would beep if i went above or below the numbers, in between is fine. Set your H.R. monitor up for you!

March 18, 2010

Now is the time to take your health and fitness under YOUR control (with a little help from me as well :)

March 16, 2010

A variation of the P.P.P. workout

Seek instruction froma qualified kettlebell instructor before attempting this workout. You may use a different weight of kettlebell that suits you.

March 13, 2010

March 11, 2010

Ensure you have been shown how to do these movements properly by a qualified kettlebell instructor. You may substitute the weight of the kettlebell to suit your level.

March 10, 2010

March 3, 2010

Warm up using D.R.O.M. add some light (16k) weighted goblet squats.

March 2, 2010

February 25, 2010

Ensure you have been shown the techniques below by a qualified kettlebell instructor.

February 24, 2010

Seek instruction before attempting this. Lie flat on your back and use two hands to press the kettlebell above your chest. Hold it strong in the left hand and keep the arm straight. Bend the left kee and hip with your left foot flat on the ground. The right leg is straight out along the ground. Breathe in, brace the abs and exhale as you roll onto your right elbow (see below).

February 19, 2010

300 rep workout

Warm up using D.R.O.M. and some squats or deadlifts with the kettlebells that you will be using. Try 5 front squats and hold the last Goblet style for a couple of breaths. When you feel warmed up properly, begin the session. You don't have to use the kettlebell weights that i did but you need 2 kettlebell, one heavier than the other.

February 19, 2010

February 18, 2010

If you play any G.A.A. sports or even Rugby or Soccer, kettlebells are ideal for the team to do strength and conditioning pitch side training. What are kettlebels you might ask? They are versatile weights, shaped like cannonballs with handles that can be transported to the pitch in a jeep or boot of a car.

February 15, 2010

February 15, 2010

February 11, 2010

An interview with Liverpool Football Club fitness trainer, Julian Monk at the Russian Kettlebell Certification Workshop in Denmark, August 2006. Article by Liverpool F.C. Fitness coach.

February 5, 2010

One of my new kettlebell group members made a comment to me last night about how the majority in kettlebell class are women. All of my groups are the same, mainly women. You would think that a class involving lifting, pushing, pulling and squatting cast iron cannonballs with handles would be more attractive to men?

February 5, 2010

Recently i have taken to some conditioning workouts, namely the vo2 max snatch workout devised by Kenneth (Dane of Pain) Jay RKC Senior. What are the benefits of this workout compared to a long walk or cycle for example? All will burn calories, yes no doubt. Walking will use your body weight in a way that you are well use to using it.

February 5, 2010

Christmas is approaching and the obvious is going to happen for most of us. I am talking about diet and exercise. Yes we will all over eat and probably the foods that are not too good for us, not to mention the extra bottle of Vino or two! Such is life :) So where does the exercise fit in? If anything it should be stepped up during the coming weeks. The calories that you are about to consume over the next few weeks will HAVE to be burned.

February 5, 2010

Recently i attended a strength and conditioning conference in the UK. The weekend was dealing with the speed,agility and plyometric end of things. So the weekend would entail a lot of running, change of direction and jumping. Now i am literally a fish out of water so was prepared for a heavy weekend on my body. I can't remember the last time that i went running as most of my cardio work would be in the pool or on a bike. I do a fair bit of walking though, but it's just not speed, agility and plyometric!