kenwen's blog

PowerClub Basics - Front Swing To Back Position

Submitted by kenwen on 9 August 2009 - 5:55pm
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This next exercise is a progression on from the basic front swing and will add rocket fuel to your throws and takedowns (if you're into martial arts) and is pretty tasty for anyone involved in racquet sports.

The key here is the deceleration; you have to tense the core, your grip and your upper body explosively to stop the PowerClub smashing into your back, and power is developed to swing it forwards again.

A fantastic drill to add in, it's an essential for combat athletes

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PowerClub Basics - Front Swing

Submitted by kenwen on 9 August 2009 - 5:50pm
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Time to start working with PowerClubs!

Will have more detailed tutorials online soon but here's a taster of some of the exercises you can do with PowerClubs.

Aimed mainly at martial artists, I've worked with MMA players who swear by the clubs, so the bias will be towards combat sports for now. Having said that, if you're looking to get ripped then training like a UFC champion may be a good thing as they have some killer physiques :)

Anyhoo - here's the first exercise to do with PowerClubs; The PowerClub Front Swing

PowerClubs - have fun clubbing

Submitted by kenwen on 8 August 2009 - 10:35am
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We've been supplying PowerClubs at London Kettlebells for ages but never really spent much time showing what to do with them. They've been used by people in the know for the past few years, so I guess it's time to start spreading the word about them!

Here's a quick video of what I've dubbed a circular clean. Absolutely phenomenal for shoulder strength and mobility so definitely worth adding to your training if you play any racquet sports or are involved in martial arts.

Going to be adding more in the coming days!

Jungle Gym Review

Submitted by kenwen on 2 August 2009 - 5:37pm
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Jungle Gym Review - having fun monkeying around.
Suspension training is all the rage. From wannabe gymnasts on Olympic rings, to the TRX system (J-Lo uses it so it MUST be good...actually, sarcasm aside, it is pretty cool but way expensive) to one of my favourites, the Jungle Gym - hanging around whilst training has never been this much fun.

Why suspension training is good
One of the greatest ways of increasing the intensity of weight training is to increase the level of instability, recruiting more stabilising muscles and the all important core.

Vibram FiveFingers - two months in

Submitted by kenwen on 20 July 2009 - 6:31pm

It's been two months in since my first Vibram FiveFingers review

Two months and one damaged pair of VFF's later, what do I think now?

The Good
They really are fantastic shoes for you. Total freedom of movement for your ankles and toes.

Increased balance. My toes have been become more splayed. In fact, I can even wiggle my little toes now. Apart from being a great party piece, your little toe provides vital stability for every step you take.

Kettlebell Exercise Videos

Submitted by kenwen on 13 June 2009 - 8:59am
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Been too busy to blog recently; how do people manage to do it three times a week? (Blog, that is)

Anyway, after being told to FaceBook, Twitter and all that nonsense I'm going to take a break and do more fun stuff like film a load of kettlebell video tutorials. First attempt to get video onto this website goes here...

Bung your name and email into the newsletter list (top right) and I'll let you know when I'm done. Might even update Twitter to let people know...Yawn

Vibram FiveFingers Review.

Submitted by kenwen on 7 May 2009 - 6:33pm

OR what have I been doing to my feet for thirty odd years!?
Until recently, I've never been that interested in feet. They're quite far away from my face and they've always liked it that way. What's changed is my interest in how physical dysfunction can be eliminated with movement pattern training and corrective exercise strategies.

As a society we're plagued by a heap of physical problems. Lower back stiffness, knackered knees, bum shoulders, a catalogue of issues that keeps us in pain which could easily be resolved by progressive and regular exercise.

Viking Warrior Conditioning - one month review and test starts today

Submitted by kenwen on 5 May 2009 - 5:57pm

Kenneth Jay's Viking Warrior Conditioning, dramatic title excepted, is quite possibly one of the best academic studies available on conditioning with kettlebells.

The focus is on VO2max training; the maximum volume of oxygen intake provided by the cardiovascular system. In a nutshell, this is how much oxygen your body can use during activity. The more, the better!

VWC uses the kettlebell snatch as the exercise of choice and provides five progressive protocols for boosting your VO2max capacity.

St. Albans Kettlebell Workshop

Submitted by kenwen on 19 April 2009 - 8:54am

Time for St. Albans first kettlebell workshop!

Haven't had much time to organise but I am running a workshop on the 25th April.

Aimed at beginners and aimed specifically at getting kettlebells into Fitness First, full details can be found here.

St Albans Kettlebells

Training Log 23-03-09

Submitted by kenwen on 23 March 2009 - 10:28am

DL

warm up
80kg, 1 * 5
100kg 1 * 5

Work sets
110kg 1 * 5
120kg 1 * 2
130kg 1 * 1

Back feels good, hamstrings feel quite relaxed, training progressing - will start sumo DL once I hit 140kg.

24kg KB Snatch
2 * 2 minutes, 4 second intervals
1 * 3 minutes, 4 second intervals

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