London Kettlebells UK Kettlebells And Kettlebell Personal Training

Tuesday

Cycle to & from work (13miles) plenty of hills.

Wednesday

Cycle to & from work (13miles). Will start to time this soon.

2 Rounds (for time)
10, 9 double 32kg mil presses
9, 8 pullups
8, 7 supermans
7, 6 Back-Of-Hand pushups
6, 5 Situps with 1 32kg bell at chest
5, 4 knees to elbows

warm up of 25k swings - 20
empty bar ohs - 10
empty bar snatch - 10
57.5k power clean - 8/6/4
47.5k mil press - 8/6/4
57.5k front squat - 8/6/4
67.5k floor press - 8/6/4

8.6 mile (13.82km) run

1.5hrs (approx)

Working on endurance/distance rather than time at the moment - taking it very slow until my legs get used to it.

warm up of 25k swings - 20
empty bar ohs - 10
52.5k power clean - 8/6/4
47.5k mil press - 8/6/4
52.5k front squat - 8/6/4
62.5k floor press - 8/6/4

struggling with wrist flexibility on the front squats. Kept weight on mil press same as last session as needed a little knee bend to get the final reps. Will increase when happy with form.

Crossfit 'Angie':

70 STRICT pullups (in sets of 5 with 20sec breaks) + 30 Jumping Pullups
100 pushups (in sets of 15-25)
100 Situps (in sets of 15)
100 B/W squats (in sets of 25)

36:30mins
(36:56 with 45pullups & 55 jumping pu's - 4 months ago)

The pull-ups killed me for the rest of the workout (I can usually do 60 pushups in a row) still, not bad for 16.5stones

warm up of 25k swings - 20
47.5k power clean - 8/6/4
47.5k mil press - 8/6/4
47.5k front squat - 8/6/4
57.5k floor press - 8/6/4

Added 5kg to each exercise, kept rest periods between sets and exercises at strict 60 seconds.

Surprising doms from wednesdays workout - shows how out of practice I am.

Monday

2km row in 8:20, 10 Pullups - Rowing technique is terrible!

Wednesday

2 Rounds of:
15 Burpees
15 10kg Squats
4 Pull-ups onto roof
5 Pushups on back of hands
20 walking lunges
5 16kg snatches each side
20metre bear crawl
12:45mins

80 16kg snatches in 4mins

been really busy and not trained for quite a while. Anyhow, todays training was an easy break in session

warm up of 25k swings - 20
42.5k power clean - 8/6/4
42.5k mil press - 8/6/4
42.5k front squat - 8/6/4
52.5k floor press - 8/6/4

60 seconds between sets

going to add a little weight each workout as long as I get the rep scheme and see where it takes me.

Saturday (easy one)

3 Rounds:
10 Pullups
10 Pushups
10 BW squats

Sunday

2 Rounds (all with 10kg weight vest):
Sprint 50meteres
5 Burpees
Sprint 50meteres
5 Pushups
Sprint 50meteres
5 squats
Sprint 50meteres
5 pullups
Sprint 50meteres
5 situps

9:35mins

Warmup: Stretching, jog 5mins with uphill

Run 1 min, Burpees 30 sec
Run 1 min, Situps 30 sec
Run 1 min, Burpees 30 sec
Run 1 min, Situps 30 sec
Run 1 min, Pullups 30 sec
Run 1 min, Burpees 30 sec
Run 1 min, Situps 30 sec
Run 1 min, Pullups 30 sec
Run 1 min, Burpees 30 sec
Run 1 min, Situps 30 sec

Focussed on intensity (avg 9 burpees, 12 situps & 6 pullups)

Deadlifts
2x10reps of 60kg
8reps of 100kg
5reps of 130kg
5reps of 140kg
2reps of 170kg
1rep of 200kg (440lbs)
2 further failed attempts at 200kg

Also did
1 60kg C&J
2x5 60kg front squats
and 30min cycle ride

Getting there with the deadlifts, my goal for the moment is 500lbs.

Moved house recently & have been ambling along with 2 sessions per week - time to ramp it up again!

10 rounds of:
12 Burpees
12 Pullups (using ledge as I don't have my bar - this kills the hands & slowed me right down!)
27:45mins

Have been working on my 1RM deadlift - will post some numbers later in the week.

Also, I can now comfortably crush the COC#2 all the way. What would you grip experts recommend that I move onto next? (other than jumping straight to the COC#3) something adjustable maybe?

Sunday 24th of August 13.00 - 16.00
(see bottom of page for location map and address)

Investment - £45
Return - Taking charge of your own Health & Fitness

20% off Kettlebells for all Participants from www.londonkettlebells.com

Mandatory Mobility - Head to toe mobility drills to keep you injury free.

Bodyweight Basics - Complete bodyweight drills including the moves you need to master before you so much as look at a weight.

Kettlebell Essentials - The basic lifts anyone interested in performance should be including in their training. Standing up or on the ground these are the drills for combat sports.

We will also cover the simplest, excuse free way for you to program and schedule your training to create intense, results-driven workouts that leave plenty of recovery for the sports or activities you pursue.
Limited Places, Booking Essential. Email For Further Information.

The philosophy is simple - Physically Prepared - All Year Round

A participant from our most recent workshop had this to say...

"I would highly recommend this workshop to anyone interested in exercise at any level. His delivery and attention to detail are what really make his instruction invaluable."

To book, contact rannoch [at] kbscotland [dot] com

Tel: 07904 605645
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Email: rannoch [at] kbscotland [dot] com
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Venue is at Boroughmuir Rugby Club, Meggetland Sports Pavilion, Colinton Road, EH14 1AS:

Venue:: Elite Fitness, Unit 2, Fairwater Industrial Estate, Cardiff. CF5 3AU
Cost: £60 prior to September 5th, £70 thereafter

MAP to venue.

In association with Fitness Wales, Martin Haley CKT presents a workshop covering the basic moves of Kettlebell training and how to put these into routines. For Fitness Instructors/Personal Trainers at Level 2 or above, you will receive 4 REPs CPD points. This is the only REPs recognised training currently available in Wales. Martin Haley is THE FIRST UK trainer to achieve CKT status with Steve Cotter and the IKFF.

This is 5 hours of hands on Kettlebell training where we break each move down, highlight the safety factors and make sure each exercise is performed to full effectiveness.

Kettlebells will be available for use on the day and for purchase.

To download an application form or for more information, go to www.martinhaley.co.uk/kettlebells.htm
or

T: 01446 722214
E: info [at] martinhaley [dot] co [dot] uk

Jamie Lloyd, one of the the UK's top RKC’s, will hold an outstanding one day KettleFIT Course For Combat Sports and Martial Artists that will take your training through the roof and help you pack a better punch!
This is a kettlebell workshop for experienced combat athletes who want to sharpen their fighting skills through the use of Kettlebells.

This course is aimed at experienced and non-experienced kettlebellers! And will definitely challenge you!

Here is what people are saying:
'Extremely hands on session. Jamie’s goal is to ensure your technique is honed rather than showing you 100 exercise variations. What you leave with is a great understanding of the benefits of kettlebell training, great technique on10+ foundation exercises, and some serious muscle fatigue! This is not a course for hand-off PT’s, you will learn a lot, have some great tuition and a damn good workout'.

Rob Wilkes Feb '08

Reasons why you should attend and not miss this unique opportunity....

• We tell you why a martial artist should should practice proper strength training, and how does one begin?
• How To Develop An Efficient Strength Training Regime For Combat Sports.
• How can Kettlebell training help you:
1. Pack a more powerful punch
2. Deliver more combinations in a fight
3. Overcome your opponent by gaining more ‘knockout power’
4. Become more mentally stronger for a fight
5. Increase your speed focus and power for all over body fitness
6. Improve your efficiency and endurance and last more bouts

• What Kettlebell exercises are best for martial arts or combat sports.
• Great combos and drills that will make you look sharper, stronger and fitter that will prepare you for every fight!

Kettlebells are now the tool of choice for accomplishing these objectives, and when properly integrated will definitely increase the speed, power, endurance and movement skill of the martial artist.

This course is not to be missed!

Only 16 places available!

Investment is £99 before 14th October or £125 on the day!

You will also get a FREE T SHIRT, MANUAL PLUS HUGE DISCOUNTS OFF KETTLEBELLS AND DVDS!

Location:

Kings College Sports Club
Wimbledon Wimbledon Common,
London SW19

When?

Sunday October 26th 2008 10-3

To sign up today contact Jamie Lloyd on 07949162554 or e-mail him on jamie [at] jlpersonaltraining [dot] com
Jamie Lloyd BSc RKC
http://www.russiankettlebellsuk.com
‘A Gripping Experience’

RUSSIAN KETTLEBELLS UK
presents...

KettleFIT Course - An Introduction To Kettlebell Concepts

You have to ignore all of the hype, kettlebelling is becoming popular because its a fast workout, addictive and its fun. You will see phenomenal results and you can use them anywhere. Almost everyone can master the basic moves in about 5 hours. Hence Russian Kettlebells UK easy to access KettleFIT Course for anyone who wants to fine tune their kettlebell skills or even beginners like (normal people like you) Personal Trainers and Fitness Instructors. Almost all competent people who complete the KettleFIT course will have the knowledge and confidence to use a kettlebell under safe hands and will be able to train on their own without having to worry about dropping it on their foot.

See what past participants have said about this course...

'This course was very thorough, with a very sound emphasis on creating really solid basics. The tuition was clear, with careful demonstration and explanation, as well as each exercise being supported by well chosen build-up routines. The workouts incorporated were sensible, and people of different levels of knowledge and experience were well taken care of. There was none of the 'I'm fitter than you' stuff which sometimes can spoil these days. Unhesitating recommendation as a start for kettlebells' Andy Hathway January 2008

Who is Jamie Lloyd?

Jamie Lloyd is a Certified Russian Kettlebell Challenge Instructor and full time Firefighter and the owner of Russian Kettlebells UK in London. He is one of only a handful of certified Russian Kettlebell coaches in the UK, and has a multi-disciplinary approach has attracted clients from all walks of life and all backgrounds including athletes, military personnel, post natal mums, actors and medical professionals. He is based in Wimbledon, London and is passionate about coaching Kettlebells to help sick and tired people reach their peak.

He has been at the forefront of the UK health and fitness industry for over 6 years and holds certifications from some of the most prestigious personal training, sports medicine and therapy academies around the world.

Jamie combines his knowledge and experience as a Kettlebell Coach with over 20 years of personal experience of intensive physical training from rugby union, martial arts, soccer, mountain biking, running, triathlons and endurance events.

One of only a handful of top trainers in London, Jamie has also studied and worked extensively in the field of human movement including Dynamic Movement Training, Corrective Exercise and Nutrition and Lifestyle Coaching and Russian Kettlebell Training.

Jamie has a multi-disciplinary approach has attracted clients from all walks of life and all backgrounds including athletes, post natal mums, actors and medical professionals.

Jamies’ approach is based upon his very own unique KettleFIT system which focuses on joint mobility, speed, agility and quickness skills combined with use of the kettlebell and bodyweight training to help sick and tired people reach their peak and perform at their best.

Jamie is passionate about teaching and training with Russian Kettlebells and has become a qualified RKC and has trained with some of the most reputable Kettlebell coaches in the world including: Steve Cotter, Brett Jones, David Whitley, Kenneth Jay and even Pavel Tsatsouline who is the Master of Sports and Master Russian Kettlebell Instructor in the USA.

What you will learn at the KettleFIT COURSE:

Here's a taster of some of what you'll learn in the course:

The Swing. The foundation of all Kettlebell training. Here is where it all begins for developing rapid hip flexors and for accelerating fat loss. It is not as easy as it looks. Learn how to get a cardio workout and a lower body workout in minimum time. Learn the best way to do swings at the workshop and how to avoid getting a sore lower back.

The Clean. Evolved from Olympic weight lifting-but is totally different. Learn how to stop banging your wrists even with a heavy kettlebell. Learn perfect form and how to correct your current form. Forget about doing military presses or squats . It all starts here. Why you should open your hand and wrap your hand around the kettlebell rather than letting the kettlebell flip over and bruise your forearms.

Squat. The easiest of all kettlebell moves. This will help you become more flexible, increase your core strength and reduce back pain. No spotters or squat racks are required.

The Turkish Getup. Forget about doing hundreds of crunches and doing sit-ups to get rock hard abs. Learn how to work your body a one unit and build a rock solid midsection that will help you with all your training. Learn the TGU' step by step and how you can make it more productive.

Military Presses. (Many years ago the Military Press was the benchmark for upper body strength. Now people are getting lazy and like to lie down when doing presses ;-) learn why the military press is a full body demonstration of tension and why latimus dorsi activation is critical for an important press or pull movements. Learn why you should press two kettlebells like a barbell and lower two kettlebells like you are doing a pull-up for maximum strength. You will be shocked at what a difference this makes.

The Windmill. This is a phenomenal exercise for building shoulder stability, core strength, and solid obliques. It is also a fantastic excericise for building flexibility in the shoulders and hamstrings. When done correctly, this exercise is safe and effective. Done incorrectly, it is a sure-fire way to get injured badly! Learn how to do it correctly before it is too late.

Combos and drills. Learn how to incorporate some phenomenal workouts that will send your heart racing and your eyes popping and veins bulging with just these basic moves.

You will also learn other things like...... how to breathe for optimal alignment, how to improve your grip strength by at least 25%, correct your posture, make massive strength gains, joint mobility drills and bodyweight drills...and more!

Why should you attend the KettleFIT Course?

You are looking into adding kettlebell training to your program and want to start off right.
You do not not know what size kettlebell to start with and want to give kettlebells a test drive
You realise that kettlebell training requires expert instruction and do not want to acquire injuries from using poor form.
You are tired of banging up your wrists on kettlebell snatches and cleans
Your lower back is sore after doing kettlebell military presses and swings (Hint, your lower back should not be sore at all!)
You are serious about kettlebell training and want to learn how to get the most out of your workouts in the least amount of time.
You are a beginner and you want to ensure that you learn the proper technique to maximise your progress and avoid unnecessary injuries.
You have been training with kettlebells for a while and want to take it to the next level
Your insurance is not enough to cover all of the potential injuries that will be coming your way from using poor technique

You want to learn about the benefits of kettlebells in a fun environment and meet similar minded people How often do you get to interact with people that are serious about training?)

Jamie has done over 100 hours of hands on instruction and training in kettlebell training and hasn't just done a weekend course where you just show up.

Jamie has never received any negative feedback from any kettlebell training only sore muscles!
Jamie guarantees that you will leave his kettlebell training workshops stronger and more confident.
In addition to covering kettlebell training drills, Jamie covers program design and how to have fun when training with them which is important.

What You Will Learn At The KettleFIT Course?

How to develop tremendous hip power to drive kettlebells overhead like hot air balloons.

What to do to avoid banging up your wrists on cleans.

What to do with your pelvis on swings to protect your lower back. If your back is getting sore from swings then your form needs some work.

How to protect your back with a virtual belt.

How to train with kettlebells in a safe and effective manner to avoid potential injuries. Kettlebell traning is very safe when executed properly. When practiced with poor technique it is a certainty that you will get injured.

How to get as tight as possible to lift more weight then ever before and avoid unnecessary injuries.

The Importance of being able to get loose and tight in a single repetition. This will make a big difference in your workouts.

How to breathe for maximum performance

How to avoid muscle imbalances by incorporating must have exercises into your routine. Muscle imbalances result in injuries that can be very painful and costly. Learn how to avoid them.

How to combine exercises for maximum strength in less time than ever before.

How to structure a workout for maximum fat loss and strength and why 25-45 minute workouts are superior to 90 minute death marches.

The biggest mistakes that people make when doing Windmills and Turkish Get-ups and how to avoid them. Most likely you are making these mistakes.

Why you should pull yourself down on squats with your hamstrings instead of flopping down.

Where to look on Kettlebell Military Presses for maximum power.

Learn what the Five Pillars Of Kettlebell Training are and why you should be doing them.

What joint mobility exercises to do before and after training to get prepared for the hard work ahead and to help recover after.

Why you can replace your gym membership with kettlebell training and get into fantastic shape if you want to. Or combine kettlebell training with your current regimen for the best of both worlds.

And more!

Kettlebells will be supplied on the day and you will have the opportunity to buy premium kettlebells and dvds with 10% discount.

The venue is:

Fitness By Design

14 Pratt Mews
Camden
London
NW1 0AD

Payment is by bank transfer only £99
HSBC bank
Account
21723464
Sort code
40-07-30

Or you may pay £125 cash on the day

For further information contact

Jamie Lloyd BSc RKC
www.russiankettlebellsuk.com

jamie [at] jlpersonaltraining [dot] com

07949162554