Sport, strength training, Teaching, training, travelling

Strength and Conditioning KBTe style

This past weekend I was in Dublin for the KBTe Strength & Conditioning level I course. The course covered Weightlifting (Olympic), powerlifting and Kettlebells.

Despite I was staying next door at O’Sheas Merchant Hotel, I had a good weekend. The course was good, and even I’ve been doing Olympic weightlifting for some time, I learned some new stuff, as they broke down the lifts. When I had my first day with OL lifting, I got a broomstick in my hand and was told to practice the snatch. After about 30 min, I was promoted to the bar. Hahaha. The KBTe guys had a different approach, which was more beginner friendly to newcomers – but then, I doubt most people will try and tackly Olympic weightlifting before they know their powerlifts.

As for the hotel, I really have to say: DON’T STAY there, unless you’re having a hen or stag party – or just want to party, be drunk and awake all night. Staying there just to have a bed for the night (and stuff to do next morning) as I did, is a big! mistake. There is a live band playing from midnight to 2.30am. In my case the first night was George Michael covers (which weren’t terrible) and Tina Turner covers (which were terrible!!) last night. On top of that, you have drunk Irish men (of both sexes) running around screaming, slamming doors and trying to get into your room, because they’re so drunk, they forgot what room they’re in.
And to make matters worse: No breakfast before 9am sunday morning! Which sucks double, when you have to lift kettlebells for 3 hours before noon!
I can never recommend this place to anyone. I’m sorry!

Back to my course – last day sunday consisted of KB work, to which the guys added a compound. After every new technique, we did the compound all over again – adding reps from the new technique. I think, I saw grown men cry in the end, but I’m not sure – was busy crying myself! (It was a tough cookie! – see picture for details).


Last KB Compound of the day

Last KB Compound of the day


Anyway, it was a great weekend even the lifts were simple. (For example did they exclude the split jerk!) It was fun to be ‘in a class’ again for once!

My own training so far in 2013 consist of:
Weight training
Muay Thai (unfortunately not so often as I’ve would like)

For the next 4 weeks I’m following my S & C program, which is also the last part of the assesment!
Day 1, week 1 look like this:
* Snatch 5x 5
* Squat 4x 6
* Military 3x 8
* Pull Ups 3x 8
Everything is 80% , except for pull ups. Going to do some small adjustments in weight, but kept resting times according to program (almost), so everything felt good.


Sport, strength training, training

Another training update

Weekend: NOTHING! But it was quite beautiful

View from the cottage on a saturday evening

Monday: RB Fitness
15 min skipping
2x 20kg warm up
2x 5x 25kg
2x 5x 27.5kg
2x 5x 30kg
2x 5x 32.5kg
– Still pretty easy

BoR (DB Style)
5x 5x 17.5kg (each side)

20x 20kg warm up
4x 20 x 25kg

2x 5x 20kg snatch (horrible night, think I f*cked my wrist again!! )
2x 30 sec back bridge


muay thai, Sport, training

Another training re-cap + thoughts on judges in the fight game

Time for another training re-cap – starting back in September:

Thursday: 6.8K with Liam (fast paced run)
Friday: Slow-mo run for 40 min run (70%)
Saturday: Roscarberry 5K fun run.
Liam and Jamie (Liam’s brother) had talked about doing the race the whole week, but Jamie stayed home, so it was just Liam & I on the road. I packed my bag to go for a leisure run while Liam was racing, and hadn’t plan on running the course. Liam somehow talked me into doing it (as he always does somehow) and I ended up getting 3rd place for the women. 23 overall I think. Not a great time, but took it nice and handy on the first half of the route, since I didn’t knew it. (Loop 2.5K x 2= 5K run), so can only be happy with the result.
Sunday: Rest day

Monday: Olympic weightlift training: Thanks to my injuries it was a night with the broomstick for Snatch and Clean & Jerk. Oly bar for Clean pulls only. Didn’t feel like a proper session, but nice to know, I still got the technique!
Tuesday: Did I do any runs??
Wednesday: 30 min of slow mo run followed by another session of Oly weightlifting – just as light as monday. Ended night with 2x 4 pull ups – still got a small bit strength left!
Thursday: Speed day.
1K warm up, then 6x 400m sprints, 200m walk/ jog in between + 2 Boxercise classes
Friday: Fish & Chips with Liam’s mum and Hans – Not really a training day, but good for feeling slightly Irish

Anthony Kane vs Craig Jose at Neptune Stadium Oct. 6th, 2012.

Saturday: Not training related, but gonna put this in anyway!
Neptune Stadium hosted the huge Siam Warriors event, which meant, not only some of Irelands best Nak Muays in action, but also a visit from legendary Liam Harrison. I’d really looked forward for this event and have been offering the best help I could give to promote it: One world – One Muay thai – One Love.
So it was with joy Liam and I went in saturday night. And there were some great match up in between. Amongst a stunning performance by Anthony Kane against Craig Jose. After the first round Jose looked like he had Kane figured out, but midway in second round Kane sank in a heavy right hand and send Jose to an 8 count. Jose got in trouble but got saved by the bell, and somewhat bounched back in the third round, while Kane just kept patiently waiting for the next mistake by Jose. It came in the fourth and Kane got the KO. Had definitely not seen that coming from the 1st round – Anthony Kane is packing some heavy, accurate hands!

Then there was a lesser and more dark side to the event: Some unfortunate poor judge performances! A good judge is someone who’s presence you don’t notice in the ring – and if you do, it’s only to put fighters safety first. Unfortunately the Irish ISKA judges present in Neptune Stadium was making themselves noticed several times that night. And it was not for the good.
They clearly have NOT been to a seminar in Muay thai rules and point system. Coming from ISKA – a traditional Kickboxing organisation, I’m sure they’re very competent as kickboxing or K-1 judges, but Muay Thai – they didn’t have a clue! Totally disregarded the value of the Clinch game – which is half of the fight. No feeling  for ‘Wall of Defense‘ or different point scores in Power techniques vs. powerless techniques. No clue about ‘Ring generalship‘ – Ok, this is a tough one to grasp, but still! If you’re judging others performance, the least you could do is to learn the rules and regulations for the sport in question. After watching and commentating hundreds of fights -and even being in a judging chair myself, I think judging is a huge responsibility and a job that should not be taking lightly. You’re basically in a position where you can make or break a fighter and his/ hers dreams.
It’s a shame when what you remember the most from a fight, is a horrible judge performance!



New week – new post will be coming. I plan to continue with another week of Oly training. See how my injuries are doing, hopefully also get a trip into a thaiboxing gym this week – and yeah – a little running.

40 day Lent challenge, training

A day on the benches

We’re in Dublin today, more accurate at ‘The Eastcoast Barbell’. Liam is doing his first competition in Olympic weightlifting and I’m so thrilled to be here with him.

Currently we’re watching ‘masters and ladies’ divisions and it’s great to know that you can lift when you get old and grey! (and you can start young.. an estimated guess is that the lifters are between 14 -68 here!) I’m guessing most of them (the masters group) just came into the game recently and I’m so excited that they’re taking their training all the way and dare to compete.

But ofcourse I’m mostly super psyched for Liam. It’ll be so cool to see the results of his training. It’s funny in a way, I’m more excited to be here and watch him compete, than I was about my own powerlifting competition.

Liam ended lifting 105kg C&J and 67kg snatch. Nerves got the best of him for the snatch, but he did really, really good! Lifted heaviest in his group on C&J – only other guy to get that much up was 15kg heavier. So am very proud and happy for him!!

I ofcourse got my third day challenge down as well:

* 100 Rope turns
*10 Burpees
* 10Push ups
* 10 Squats
Ten total sets
Aimed on making both burpees, squats and push up to perfect form (a phrase I got from friends at Cultfit )

The series is obviously from Ross again and it’s either a GGP or The fast and furious. I don’t remember.

After the Olympic Weightlifting we drove down to Cork again for a night out with Corks finest – Thaiboxers. We’ve been invited to see The 8 Man Eliminator tournament, and it was a blast. Place was buzzing and for a second it almost felt like Lumpini. People screaming and cheering. What a blast!


Young guy in the white shorts from Siam Warriors Cork had some of the best timed knees. A little doctor Petrosyan in the making perhaps?