Happy 2015!

Hope you are all doing well and ready for an amazing year. This year I plan to bring you guys many more videos, progressions and cues that will help improve your training.

Have you set up any GOALS for the year?

Goals are a great way to guide you and keep you focused in this world of shiny objects that distract us from what we are currently training to what someone may sell you as the next best thing or the next magic pill…..LET ME TELL YOU THE MAGIC PILLs do not exist!!  They may seem like they are a quick fix but most always they are very temporary! I have seen many people lose quick only to gain it all back and then some, with some so called new magic pill.

Nutrition is a HUGE part of your fitness journey and needs to be done in moderation. It needs to be a way of life, not a diet.

Consistency is key!!

This year I am starting out 2015 with the Dan John 10,000 swing challenge. This is to kick start my conditioning after some much needed time off from all my training and travels of 2014. I have January to get in gear before my overseas travels start in February.

Want to join me?

Here’s how it works… Train 4-5 days per week (500 swings per workout) and you train 2 days on and 1 day off then repeat.

10 swings + strength skill done for 1 rep – rest as needed
15 swings + strength skill done for 2 reps – rest as needed
25 swings + strength skill done for 3 reps – rest as needed
50 swings rest for 3 minutes between rounds

one round totals 100 swings (so repeat x 5) for a total of 500.

Ladies use a 16kg and Guys use a 24kg – modify if needed for your fitness level. You only do one strength skill per sessions, example today I did pullups which totaled 30 for the whole workout done in the ladder format from above.

 

UPDATES:
Coaching corner – next video progression will be starting soon on the Turkish Get Up

Schedule for all workshops, course, certs will be posted soon.

 

Enjoy!

COACH KAREN