INDUSTRIAL STRENGTH LONDON

We had a great strength and power endurance session in Dartford today.

Thanks to Phill Ireland of Ireland Fitness for suggesting we take Industrial Strength out of London and into North Kent.
It was a great turn out with 17 of us pitching up and we managed to find a rare clear spell in the dampness of the last week.

Everyone contributed with exercise suggestions so all I had to do was get my shot put out of the car. The collective came up with two circuits of push, pull, legs and trunk work.

Phill Ireland took us through a thorough dynamic warm up and then I went through the all important Joint Mobility.

Two groups were formed and we took some of the assorted toys to create a circuit. Once group 1 had done their circuit they did group 2s, Group 2 obviously went and did group 1's circuit.

Strength and Power Endurance Circuit - bodyweight , kettlebell swings and throws , heavy and short rope drills, tyre flips, power wheel, shot put, medicine ball.

Circuit One.
2 minutes of each station.

1. Press up combination - tiger (tricep and trunk emphasis), lizard (knee in on the down) and hindu push up (aka Pluto sniffs in Dartford).
2. Tyre flip - back and forth to partner or on spot as individual

3. 1 arm Kettlebell swing

4. Med ball sit up and knee in plus Russian twist combination.

5. Overhead shot put throw for height. (optional catch!)

Repeated for 15 minutes including change over time (one time through plus 2 stations).

Every station had options to make the station harder or easier depending on the person doing the drills.

Circuit Two.

1. Long rope drill - small wave, full wave, inward circle, outward circle, alternating circle.

2. Short rope pull and resist with partner. From press up position

3. Wheel barrow (Power wheel supporting feet), plus Sappers (break fall onto med ball, jump into tuck)

4. Kettlebell forward throw from swing

5. Short hill sprint and accelerate (6 second effort)

(each station performed for 2 minutes total)

Time for Sunday Lunch......thanks to everyone who came along, Neal and Mark who made the journey from London, and to those who brought their toys. Darryl the Rope Man,  Adam who donated a tyre (now being used at Balance Performance Physiotherapy), Mark and Phill who provided  some kettlebells.

Next Industrial Strength Session is on August 24th, 9.30am on Wandsworth Common. Hope to see some new faces there and looking forward to a return trip to Dartford.