Training Days

[Real Commando]

Morning Bas, Chalbilto et al,

Thanks for the positive response guys. I just want everyone to understand as fully as poss what goes on and the reasons the guys play/look as they do. If you feel more a part of the club then you'll support it even more. I'll do my best to enlighten when/where I can, but do remember that I can't comment on too much.

Ok, the Clubs are called Indian Clubs. They were originally made from wood and we, the British military, nicked them from the Indians when we annexed their country back in the 1760's. Our PTIs (Physical Training Instructors) understood the benefits and STILL are referred to as 'Club Swingers'! Their insignia is crossed clubs.

They are now made from metal and come in 2kg increments from 2 - 20kg. They allow the shoulder to be articulated in its fullest range under resistance. No other exercise comes close...not even swimming. You can buy them from me through my site (or on here now), Australian Kettlebells (although they are more expensive than me) and a few others overseas.

If you (and thanks for doing so Bas) go to my Youtube channel, I have plenty of Club exercises on there. Some club exercises can be replicated with dumbbells but it is down to physics why they work so well, so yes length is the key. They are also more safe than trying to pinch grip a dumbbell (although I do get the guys doing those sometimes as its great for finger/grip strength).

RC

[Bas]

Bas, this Youtube video might help: http://www.youtube.com/watch?v=IOdqkBE27wk

If you all just join my channel you'll see that I am now ttrying to get all Swans session on there so you know what these random exercises I get the lads doing actually are!

RC

Thanks for that RC. The Bubka's look very impressive. Imagine letting rip with those at the local gym. Also handy for those huntsmen scampering across the ceiling!

I'm getting into the crucifix press for easter this year instead of the hot cross buns.

I've subscribed to your channel. How about everyone else doing the same as I can't identify anyone else from RWO as a subscriber.

In the Indian Club combo clip, what are the baseball bat shaped weights and where do you buy them? Can you substitute a dumbbell for them or is it the length of the club (so to speak) that matters?

I'm really enjoying not only the Swans info but also the fitness demonstration clips.

Could do with a RWO Biggest Loser competition.

[chalbilto]

Well good for you mate. And awesome that you still keep doing something now. I'm 10yrs younger but still mix it with the lads. I'm keen to take Jetts on at a sprint in the very near future...watch this space.

Right mate, back to the answer. If this is teaching you to suck eggs I'm VERY sorry, but everyone needs to know what we do so hopefully even if you don't get something from this, others might.

The lads have been on a strength prog since coming back in Nov. This is VITAL. Remember back in the 60's to late 80's when the Russians/Eastern Bloc were kicking our arses at pretty much everything in the Olympics? Well that was in the main due to their strength prog and trg methods. This is what everyone now does. So the lads have been made to lift heavy for the last 10 or so weeks. Yes, some will put on some bulk but as long as we plan it right (and I REALLY hope I have!!) that will naturally change/mold/adapt/get lost during the next phase which is POWER.

When I used to be on the bobsleigh team we followed the teachings of the Russians to the letter...which is to say I (at 100kgs BW) had to lift (Squat) 2.5 x my BW BEFORE I could transition in to the power phase. Clearly my legs grew somewhat!! But then follows weeks of power transition trg that made me QUICK!! Well this is the phase the lads are starting from next week. So you will start to see their bodies change shape once again. But what you should also see is a marked difference in their pace, turning speed, jumping (marking) etc.

Having chatted to most blokes at this mornings session ALL are saying just how much stronger they feel. This in itself is VITAL. If they feel strong and believe they are they will be mentally more 'up' for a contested game. Now, the issue is of course that what I'm not involved with is the tactics they are going to play from game to game, so ALL I can do is make them strong, fast, aggressive, positive, jump higher, hit harder and tackle powerfully. If I do my bit right, then you'll see a different team out there this season.

My main concern is transitioning this strength to power now. So the weights will drop right off and they will be moving VERY light weights (and sometimes none at all) VERY VERY quickly.

Give them a month and see what you think, but the size (bulk) should ebb slowly away.

I hope that answers your point Molly, but if not just fire something back and I'll do my best.

RC

RC. What a pleasure it is to read your reports. For someone like myself who has never ever been part of this elite level I find it totally fascinating the training methods you use. It great to have direct reports from the inner sanctum from you and I am also looking forward to see the development of the players. Reading your posts makes me the more enthusistic about the coming season, especially if we can overcome the Magpies.

[Real Commando]

Ah! Sorry girls. Do remember that not only have I only been in your great country for a little over a year, but I'm still trying to fully understand this AWESOME game!! I love it. Of all sports I've played or coached this one REALLY stands out as one that has to have the very best conditioned athletes around to play it. 360 degrees, fast paced, long duration, sprints, leaping, passing, tackling, kicking on the run etc etc etc. Amazing game.

Molly, I might be stepping out of line saying this given what I have just said above, but I'm their greatest supporter too. Just said to the wife that if they made it this year I would be in tears! So proud of what I have seen happen in front of my eyes in the last few months.

RC

[Primmy]

There is only one "Stuey" to many of us - especially the ladies!

Amen to that.

[liz]

Primmy, which Stuey are you on about? I'll ask next week. But please see my answer to Molly above too.

RC

There is only one "Stuey" to many of us - especially the ladies!

[Molly dooker]

Well if you think your answer would make me suck eggs - YOU ARE SOOOOO VERY, VERY WRONG.

You have just made me even more optimistic and excited about our impending footy season. You might just be the golden key that gets us to kick some Pie a** for the first time in too long.



Primmy was commenting on Stuey Maxfield.

[Real Commando]

Primmy, which Stuey are you on about? I'll ask next week. But please see my answer to Molly above too.

RC

[Real Commando]

Well good for you mate. And awesome that you still keep doing something now. I'm 10yrs younger but still mix it with the lads. I'm keen to take Jetts on at a sprint in the very near future...watch this space.

Right mate, back to the answer. If this is teaching you to suck eggs I'm VERY sorry, but everyone needs to know what we do so hopefully even if you don't get something from this, others might.

The lads have been on a strength prog since coming back in Nov. This is VITAL. Remember back in the 60's to late 80's when the Russians/Eastern Bloc were kicking our arses at pretty much everything in the Olympics? Well that was in the main due to their strength prog and trg methods. This is what everyone now does. So the lads have been made to lift heavy for the last 10 or so weeks. Yes, some will put on some bulk but as long as we plan it right (and I REALLY hope I have!!) that will naturally change/mold/adapt/get lost during the next phase which is POWER.

When I used to be on the bobsleigh team we followed the teachings of the Russians to the letter...which is to say I (at 100kgs BW) had to lift (Squat) 2.5 x my BW BEFORE I could transition in to the power phase. Clearly my legs grew somewhat!! But then follows weeks of power transition trg that made me QUICK!! Well this is the phase the lads are starting from next week. So you will start to see their bodies change shape once again. But what you should also see is a marked difference in their pace, turning speed, jumping (marking) etc.

Having chatted to most blokes at this mornings session ALL are saying just how much stronger they feel. This in itself is VITAL. If they feel strong and believe they are they will be mentally more 'up' for a contested game. Now, the issue is of course that what I'm not involved with is the tactics they are going to play from game to game, so ALL I can do is make them strong, fast, aggressive, positive, jump higher, hit harder and tackle powerfully. If I do my bit right, then you'll see a different team out there this season.

My main concern is transitioning this strength to power now. So the weights will drop right off and they will be moving VERY light weights (and sometimes none at all) VERY VERY quickly.

Give them a month and see what you think, but the size (bulk) should ebb slowly away.

I hope that answers your point Molly, but if not just fire something back and I'll do my best.

RC

[Primmy]

You are right Molly, I remember when Stuey and also the beautiful Brad Seymour bulked up and they were just not as good until they bulked down (so to speak).....RC you could ask Stuey about this, we would sure like to know what happened too.

[Molly dooker]

Hey Molly. This is a common perception. Can I ask what trg experience you have before I answer?

RC

Hi RC, honoured you asked.

I was a swimmer in my youth (State level) and played many sports. I still run regularly at the age of 50 and have been a mad sport watcher for all my life. So completely amateur, but passionate.

[Hartijon]

Cross Training,??? kinky Nordics ??? Training was never like this when I played.I gotta get out more!

[Real Commando]

Hey Molly. This is a common perception. Can I ask what trg experience you have before I answer?

RC

[Molly dooker]

I remember when Stewie Maxfield bulked up too much and lost some speed from the extra weight of muscle (could have won a sculpting comp easy) which doesn't help in AFL and I believe it's what the Vesper did in his last Off Season (09/10) so when he came back from the break he had to focus on losing the bulky muscle.

For what it's worth, I also think it's Sam Stosur's problem, she's too bulky and has lost speed from it.

It's a very fine line and the balance between muscle and speed in this particular game in critical to win and to prevent injury.

[Yuri H]

Those Kinky Nordics look fun!

Yeah, I'm booking a ticket to Scandinavia right now so I can meet s-

... wait, wha, we're talking about exercises? Drat.