#strength

Oct 21, 2019
1 min

Re – Learning to Squat Post Injury

Baltic Fitness and Physio is a great little gym that aims to bridge the gap between the treatment table and the gym. Many of their clients are in the “older” category. So as part of the workshop over the weekend, we looked at various ways to use the squat safely with those clients. How can we get them sitting back into their posterior chain? How can we have them move with confidence, safe that they won’t lose balance? The Landmine Squat ticks all those boxes. The bar itself

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Dave Hedges

Oct 26, 2016
2 min

“It’s all about Movement isn’t it!” he exclaimed

“It’s all about movement isn’t it!” exclaimed my client yesterday morning. I looked at him a little perplexed thinking maybe I’d missed something. He sees this and expands, “I’m probably the weakest I’ve ever been, but the power I’m putting through the pedals is the best I’ve ever done” You see, he rides mountain bikes like a mad man. Races them. He’s always trained, always been strong but never been “strong enough” to ride like he knew he could. He continues, “I used to war

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Dave Hedges

Sep 21, 2016
2 min

How Mobility Work Can Make You Stronger

“Dave, when can I start training properly?” Asked a new client as he came in and started warming up, “I mean, I definitely feel stronger, and I don’t get out of breath so easily, even though all I’m doing is a bit of stretching” As he said this to me, it was clear that he was missing the irony in his question. “When can i start training properly?” Followed by: “I’m stronger and fitter” I guess the problem was that when he looked around the room, everyone else was lifting kett

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Is Specialising in Kettlebell Sport a Bad Thing?

Dave Hedges

Mar 2, 2016
3 min

Is Specialising in Kettlebell Sport a Bad Thing?

I was just asked a very interesting question. One of my members just won a silver medal in the Irish Nationals for Kettlebell sport. Three medal winning Kettleheads taking events oh so seriously Today we were discussing future training goals now that this event is over. She listed out a few things, including further participation in Kettlebell Sport, but then went on to try to justify her unwillingless to specialise in the sport, as that may not be a healthy way to progress.

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Dave Hedges

Aug 30, 2015
2 min

Strong For What?

Facebook pops up some gems sometimes. I have to say I’m spending less and less time on there. I’m part of so many “secret” and “hidden” groups that when I am on I rarely look at anything outside of the activity within these groups. To be fair, the content and people using said groups are the reason I began using facebook in the first place. To connect with and learn from people that are at the top of their fields. I was never interested in the “social” side of social media. I

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How to Perform the Lizard Crawl Like Conor McGregor

Dave Hedges

Jul 30, 2015
2 min

How to Perform the Lizard Crawl Like Conor McGregor

Recently I shared an Instagram video of me doing the Lizard crawl as part of my warm up routine. A video posted by Dave Hedges (@dave_hedges) on Jul 29, 2015 at 8:46am PDT This has generated a good bit of feedback across social media, including people asking how to work up to doing this movement. What I’m going to show you is the teaching progressions I received from Ido Portal last year. If you haven’t heard of Ido, he’s probably the most well known person in the “movement”

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Dave Hedges

May 12, 2015
2 min

10 ways to improve your strength

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Dave Hedges

Jul 8, 2013
1 min

Monday Mobility – Walkout to Scap Up

It’s Monday again, so it’s time for a dose of Monday Mobility. In case you missed it, last week we looked at opening the hips, you can read that HERE. Today’s mobility drill is a corker. It is a combination exercise that ticks a lot of boxes, check this out: Hamstring Length Core Stability Scapula Function It’s big drill, perfect for warming up with. Here’s how it goes: Have fun with it. Regards Dave Hedges www.WG-Fit.com Don’t forget to hit the share buttons if you find thi

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Building Real “Functional” Strength in a Hurry

Dave Hedges

Jun 17, 2013
2 min

Building Real “Functional” Strength in a Hurry

What do you do when you’ve a limited window of opportunity in which to make strength and conditioning gains before an event? I know this sounds like poor planning and preparation but this is exactly what happened to a Bjj fighter recently. He’s been training pretty hard at his Bjj for the upcoming event and also using taking advice from the Guy who runs the “functional fitness” out of the place he trains. This coach had the fighter swinging light kettles badly but seems to ce

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Knees, Upper Backs, Strength and Wolverine…….

Dave Hedges

May 3, 2013
3 min

Knees, Upper Backs, Strength and Wolverine…….

Today I’ve a few things on my mind. As per normal, my little grey cells are banging on overtime and I’m struggling to tame them into a single coherent article. So I’ll not bother. Instead we’re going to talk about: The Knee The Upper Back How Strength Makes Problems Go Away Wolverine. So lets begin: 1 – The Knee. The knee is blamed for a lot of problems, but unfairly so. On it’s own it’s a complicated beast, essentially working as a hinge but also allowing for a limited amou

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Dave Hedges

Dec 3, 2012
2 min

Integrated Strength for Combat Sports

Yet how many guys do you know who are monsters in the gym yet can’t seem to apply this strength in the outside world, be it during a rugby match, a fight or any other physical endeavour? I’ve known plenty. During the years I worked as a nightclub doorman I stood beside many huge monsters. I’d listen to them telling stories of their gym prowess, how big then benched that afternoon, numbers that I could only dream of hitting. Yet whenever it kicked off, it was me, the smallest

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Learn to Train & Succeed with Bodyweight Training

Dave Hedges

Aug 20, 2012
2 min

Learn to Train & Succeed with Bodyweight Training

Bodyweight Training workshop 8/9/12 – Tramore Kettlebell Fitness Due to popular demand I’ll be running a Bodyweight Training workshop. This will be held at my friend Gan Power’s gym, Tramore Kettlebell Fitness. You may have noticed over the last while I’ve been training almost exclusively with bodyweight exercises (read my training log here). Now while there’s been a massive emphasis on high rep squats, but there’s a lot of other exercises and drills I’ve been using that you

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Progressing your Strength with Kettlebells

Dave Hedges

Jun 29, 2012
2 min

Progressing your Strength with Kettlebells

This topic came up yesterday while chatting to one of my Lunchtime Fitness regulars. He has recently started using the 24kg kettles for much of his double work and was asking about how he could add some barbell work into his home routine. This highlighted an issue. A barbell can be loaded in tiny increments. The smallest I have here at WG are 1.25kg plates, but you can get smaller. So if this week I deadlift 130kg for sets of 3, next week I’ll add the small plates and lift 1

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An Often Overlooked Performance Attribute

Dave Hedges

Feb 15, 2012
3 min

An Often Overlooked Performance Attribute

Is it over? Tell me it's over! I just threw up a facebook message following this mornings Boot Camp performance. I stated that the guys Speed was increasing while their recovery times were dropping. It got me thinking about today’s blog post, the importance of recovery time. Most of my guys, and indeed most of the people reading this blog are more interested in improving their performance than they are in improving their aesthetic appearance. Which is good, I’ve little inter

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Dave Hedges

Apr 28, 2010
2 min

Improvise, Adapt and Overcome

Today was very nearly a disaster. I went out to collect my Laptop from the PC Guys, and found out it wasn’t ready as it was not just clogged with dust and overheating, but it was also infected with viruses. So I’m stuck using this old backup laptop that only two steps up from an abacus. Then to the bank, not open. When it did open 20 minutes later, I had to wait for another 15 minutes while the cashier shuffled papers around. I was very nearly late down to Wild Geese HQ to

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Dave Hedges

Mar 31, 2010
3 min

Strength Training for Fight Training

Recently some of the Wild Geese Kickboxers have been coming to me asking for advice on getting stronger. And I have to admit, I’m delighted. Right from its inception, Wild Geese have been offering conditioning training for its fighters. But various coaches are a little set in their ways and the lads often think that what they do in class is enough. The coaches I can understand. They’ve done what they’ve done for years and have gotten great results, why change? Simply since th

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Dave Hedges

Jun 5, 2008
2 min

Wild Geese @ The Martial Arts Academy

Wild Geese Martial Arts and our newer Personal Training and fitness wing will now be operating full time out of Dublin’s Martial Arts Academy. At the academy we run regular Filipino Martial Arts, Anti Stab knife defence and Control & Restraint classes and courses. We also have a selection of basic strength equipment, Barbells, plate loaded dumbells, a selection of kettlebells as well as some of the best conditioning tools ever invented, skipping ropes and punchbags. So if you

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Dave Hedges

May 31, 2008
2 min

Sweep the leg. Do you have a problem with that?

It’s on TV now, I’m sat here mucking around online while the missus is sat flicking through TV channels, guess what she found, hang on it’s the final…….. ……………Go on Danny Laruso!! That’s right, The Karate Kid! Anyway back to the point, 21 years ago I was sat on the sofa, aged 10 watching this same film. Within the month I was training. I had joined the local karate school (St Martins Jnr Karate Club, under Sensei Jack Parker) and finally started something. This had a major ef

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Dave Hedges

Mar 12, 2008
2 min

Mental Toughness

There is a quote in Enter the kettlebell by Federal counter-terrorist operator saying “Kettlebell Training…the closest thing you can get to a fight without throwing a punch”. I was just out in by back garden, barefoot in a singlet starting my training today. This consisted of military press ladders followed by EDT swings with the 32kg bell. Then came the wind, rain and hail. As if heavy swings for 15 minutes aren’t tough enough, the weather comes in making it cold, miserable,

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Dave Hedges

Mar 11, 2008
1 min

Kettlebells, probably the most effecient workout you can do

Many of you know I’m a big fan of the kettlbell for strength and conditioning training. I’ve spoken about them in previous posts and will doubtless post about them again. If you’ve never tried them you have three options: Option 1 – Keep your head in the sand and keep doing what you’ve always done and enjoy the never ending plateaus you’ll endure. Option 2 – Call/email us and come in for some personal training with the Kettlebell and associated exercises or Option 3 – Learn i

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