Below are some of the comments from our members since opening in June this year. All comments can be viewed by visiting us @ Fit Inc, studio, gym and dojo West Lothian's Premier Training Centre.
Great help from Wullie and Dave, Good guys very helpful
Robert, Polbeth
Fab street gym with big wullie, learned some new stuff, Thanks
Audrey, newbrudge
Brilliant kickboxing tonight, Thank You Brian
Morag Pumpherstoun
Ann you are legend!
Dizzi Kirkliston
Thanks Brian Feel like I'm dying, another good street gym
Kim Bathgate
Brilliant class Ritchie, beasting us as per
Tracey, Livingston
Quality Circuits
Leo, Livingston
T.O.D Combat the only way to reach peak fitness, awesome training
Craig, Kuk sool won Dunfermline
Military Training? doesnt feel it but it's worth it
Gordon, Currie Edinburgh
Fab workout, Matthew your the biz
Ann Broxburn
Military Training = Pain but very good
Mark, Bathgate
First time back at spin for two weeks, FAB cheers Dave
Carol Livingston
Run club 5.8 miles good fun cheers Lucy
Angela, Livingston
Great core complex class, thanks Ryan
Jenny, Dedridge
Great spin class dave
Lorraine, Livingston
loved the Ton up class, could be longer than 30 minutes thanks David
Tina, Howden
Julianna thanks for the class and and tips
Carol, Murieston
fabby induction by the boss
Karen, Livingston
showers amazing, poles at street gym are a nightmare
Linda howden
loving body pump and getting used to run club
Carol, Livingston
core complex and hells bells great class
Martin, Pumpherstoun
ladies kickboxing, love it
Sharon, Kirknewton
Saturday, November 26, 2011
Kettlebell (Metabolic Conditioning)
Many people use Kettlebells in their workouts, many stick to the basic swings and clean and jerks completing reps for strength rather than endurance. As a kettlebell user, endurance is important as is all your training,
You need to be aware and able to control the effects of (HLA) ,Hydrogen lactic acid, a common mistake is that lactic acid causes cramp and stiffness, we now know that Lactic acid is an energy system and is quickly dispersed through the body on being produced. The body also has an in built bicarbonate system which soaks up some of the hydrogen and other byproducts.
The Hydrogen on the other hand is a different matter and is the cause of
- Burning feeling in the muscles
- Laboured breathing
- Muscle contraction
- Muscle inhibition
In order to combat these effects and to have effective endurance , we need to train the body to cope with the demands of the sport.
In order to do this we need to “Address all the components of contact movements in our strength training so that the whole spectrum of flexibility, speed and loads that the muscles will see during training or competition”
The SAID Principle (Specific adaptations to imposed demands) comes hand in hand with the above statement, and allows us to use everything from bodyweight to kettlebells.
Try the following circuit with kettlebells , complete as many reps of each exercise in thirty seconds with fifteen seconds rest in between reps, each set of exercises is grouped in sets of eight, this will allow you to train for five minutes with one minute rest after each set.
Set 1
- Turkish Get-up alternate sides
- Side press
- Arrowhead swings
- Clean and press
- Alternate arm swings
- Pistol
- Push Press
- Double Squats
Set 2
- Squat holding one KB by the horns in the “steering wheel” position
- Row
- Swing
- 1 leg Deadlift
- Weighted crunches
- Squat holding one KB by the horns in the “steering wheel”
- Diagonal Snatch
- Saxon side bends
Set 3
- Round the worlds
- Double Swing
- Clean
- Renegade Pushup’s
- Squat Snatch
- Windmill
- Bottom up military press
- Hindu squat
Set 4
- High Pull
- Burpees (KB’s in each hand)
- See saws
- Reaching Lunges
- Weighted crunches
- Shooting stars
- Turkish get up
- Sumo squats
Ensure that your kettlebell is of an appropriate weight so that correct form can be maintained for as long as possible.
Perform these sets twice a week incorporating them as part of your strength endurance.
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