November, 2013 - Private.training

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Train the Trainer – How To Run A Great Training Workshop

private_hjwtp0 November 29, 2013

A collection of short clips from Alan Matthews delivering his train the trainer course How To Run A Great Training Workshop. To find out how Alan can help your organisation develop better training, visit http://www.alanmatthewstraining.com

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Heavy Front Squats – 255 lbs X 5

private_hjwtp0 November 27, 2013

Heavy Front Squats

Dave Maclean performs 5 reps of the front squat with 255 lbs.

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Kettlebell Clean & Press 36kg / 79lbs

private_hjwtp0 November 26, 2013

Kettlebell clean & press

Dave MacLean performs the clean and press with the 36 kg (79.2) lbs) kettlebell.

This exercise is a perfect example of how kettlebell training is meant to be both fluid/relaxed and high-tension; not always one or the other.

The clean is an extension of the 1-hand swing and is fluid but powerful. This power all comes from the hips, which pushes the arm. There is a 3 breath cycle for every rep which helps with the pacing of the movement and your heart rate, and also allows you to focus on the 3 components of the clean:

1. the back-swing
2. the acceleration pull
3. the insert/fixation into rack position

You must learn how to relax in the racked position with the bell, and how to have connection with the arm to the body, and the elbow to rest into the hip. It is here when you can breathe again and relax your hands/grip, which if you have inserted into the bell properly, you should be able to do!

The press must be high tension. This starts from the ground, up. Grip the ground with your feet. Lock the knee(s), tight quads and glutes, take a big breath into the diaphragm, free-arm is out to the side and in a fist, and only breath out once the weight is above head. Holding your breath during the movement will pressurize your abdominal cavity and make you stronger as you will be more stable in the mid-section and able to support more load going overhead.

Below is 5 reps/side done with the 36kg / 79lbs kettlebell. After training a group of 10 beginners last night with the clean and then the C+P, I was inspired to film and discuss the movement.

https://www.youtube.com/watch?v=fZni_ghxRt8&list=UU2XlE7TdT5AssW931Bpqzvg