Kettlebell Course 2010 with 7 time world champion ... Once again Darius Alligan is proud to announce the return of Vasily Ginko, 7- time world champion in his weight division with numerous European titles under him also. Last year was such a success in Sydney that we have decided to run Level 1 and 2 in both Melbourne and Sydney this year. For those that completed Level 2 last year there is also the chance to complete Level 3 here in Sydney this time around. Australia...

Homepage Content... Check out our new series of Training Videos!

The Fascia and Muscle Link... Holding It All Together Fascia is connective tissue that surrounds all of the structures in your body, from head to toe. There are three primary types of fascia: superficial, visceral, and deep. Superficial fascia surrounds areas such as your face, neck, and sternum. Visceral fascia, as the name implies, suspends the organs in your abdominal cavity. However deep fascia is where this topic gets interesting. Deep fascia...

Glute Activation and Exercises: How to Optimize Po... Power comes from the hips: your posterior chain. It consists of your lower back, hamstrings, calves & glutes. A strong posterior chain is important for Deadlifts, Squats, Power Cleans, jumps, sprints, … Excessive sitting shortens your hip flexors. This stretches the opposite muscles: your glutes. They become dormant. You can’t fire your glutes properly anymore. The solution is glute activation exercises. Here’s...

Core Strength Training – Not Just About Your... Core strength training may be a relatively new, buzz term in the fitness industry but coaches and athletes have understood its value for many years. The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis. It’s these muscle groups that are critical for the transfer of energy from large to small...

Results in 30 minutes? The 30 Minute Metabolic Bla... Q: Are you training to LOSE WEIGHT, BUILD MUSCLE or simply LOOK BETTER? If you answered yes to either of these (most of you did)… dropping your body fat % is essential; you really need your metabolism to be doing its job. And if you are like most gym users…. that metabolism needs an absolute shake up!! There are 24 hours in the day; losing fat is not dependant on the amount of calories you burn in the 1 hour you...

Finishers to get you SCREEEEEAMING!... I’ve heard it said “if you feel the need to put extra exercises in at the end of a workout, then you just haven’t worked hard enough”, and although that is true to an extent e.g. doing some bicep curls on the end of a big back workout, every now and then you need to send your body a message!!  I like to send my body the message “you’ve been s*#t today, and you’re not getting away with it”.  Harsh,...

Interval training. Why you NEED to be doing it!... This might sound a little in depth, but PLEASE try getting your head around this.   This type of training applies to nearly EVERY different goal out there. . Firstly, what is the metabolism? The metabolism is a set of chemical reactions that occur within muscle tissue, essentially breaking down energy (calories) and using it for different purposes within the body.  You may have heard people speak about their ‘metabolic...

Program Guidelines... Phase 1 – GPP/Hypertrophy Phase Length Of Phase     Sets     Reps     Load (%1RM)     Rest Interval (between sets) 4-6 Weeks     4-5     10-20     50-65%     1-2 Minutes Phase 2 – Strength Phase Length Of Phase     Sets     Reps     Load (%1RM)     Rest Interval (between sets) 4-5 Weeks     4-5     4-6     75-85%     3-4 Minutes Phase 3 – Power Phase Length...

Recipes... INGREDIENTS 2 cups rolled oats (organic preferable) 1 cup 100% or freshly squeezed apple juice 1 cup grated apple Half a cup natural yoghurt Juice of half a lemon 1 tablespoon honey 1 cup chopped mixed berries, strawberries, blueberries, raspberries and sultanas 1 tablespoon of LSA or sunflower seeds METHOD Soak oats, seeds and nuts in apple juice. Leave in fridge overnight. When ready to serve mix through yoghurt, fresh...