Race walking is the only discipline of athletics in which consistency of movement quality determines the overall result - you may be disqualified until you cross the finish line

Balance Performance Physiotherapy Sports Physiotherapist Raphael Rinaldi was invited by the Australian Institute of Sport to support a group of 29 world class race walkers during a warm weather training camp in Canberra, Australia.

The group included Olympic medallists, England’s Commonwealth Champion Johanna Jackson, IAAF World Cup winners and world-c…lass race walkers joining the IAAF Race Challenge circuit that takes place around the world from March to September each year.

A former italian national champion Raph merged his knowledge on race walking technical demands with his extensive physiotherapy background in order to optimally manage athlete’s presenting problems throughout the camp and offer long term performance enhancement plans by working alongside coaching, medical and sport science staff.

Chris Chirsalys - professional circus/sideshow performer

This article was written by J.P. Brice. Co-inventor of the War Machine Suspended Pulley Trainer by CrossCore, Inc.

Bodyweight training. It’s been around forever. But as the sports of bodybuilding and powerlifting really started to evolve in the 50’s and 60’s, we became fascinated with big, shiny, “muscle specific” machines and training with massive amounts of weight. Bigger was better, especially in the 80’s when I began lifting. Well, I will always have a deep passion for bodybuilding and heavy weights. It’s just who I am. But, now that I am almost 40 with three bulging discs caused by all the years of heavy squats and shrugs, I now tend to put longevity first when I train. After all, big muscles are really only temporary, but your tendons, joints and skeletal system are forever and you’ve got to take care of them.

Nowadays there is a growing focus on getting back to the basics. By basics I mean bodyweight training, tire flipping, kettlebells etc. I personally think the recession the past few years has had a lot to do with this. Lets face it, lifting your own bodyweight is pretty affordable compared to a rack of dumbbells. But at the same time I also think that we are all realizing after sixty years of huge leaps in fitness equipment technology, that good old fashioned basics can often give you the same desired end result, if not better.

Today some of the most popular bodyweight training routines include suspended straps. Some are made from two separate straps and some are joined together in a Y configuration toward the top near the anchor point. There are many great attributes of these straps such as allowing us to workout at many different locations, giving us a wide range of exercises that can isolate each muscle or combine many in the same movement…including the beloved “core” we all hear about these days. Straps give us a variety of multi-planar, compound exercise movements that tend to be much easier on the joints because they compliment the body’s natural mechanics. I have to be honest, as a heavy weightlifter of over twenty five years, I first laughed at these straps. I thought, “These don’t weigh 500 lbs….what use could I possibly have for them”. After I was able to shove my ego to the side I soon realized the benefit bodyweight training could offer even me. I now incorporate bodyweight training into my workouts and all my shoulder pain has gone away and my back is much better than it used to be.

Now that I have covered why I personally think bodyweight training is making a comeback and what it has done for me, let me put a different “spin” on things. Imagine adding a 3rd dimension to bodyweight training with suspended straps and even gymnastics rings. An improvement of balance through imbalance. The 3rd dimension I speak of is by way of adding a pulley to these straps that now gives your presses, pulls and everything else you did before, “rotational movement”! Because rotational movement now allows you to train one side of the body at a time or both together, any limitations your bodyweight training routine had before are now totally gone. The balance this improvement creates and the mind-muscle awareness you gain in your form and overall functionality is incredible. Rotation is also great for telling your weak side it had better quickly catch up with the dominant side. I know, my fellow weightlifters out there are still skeptical. But hold on, I’m getting to the icing on the cake for you. The implementation of the suspended pulley also allows you to attach counterweights to one side. These counterweights can range from kettlebells to weight plates. I like kettlebells because they balance perfectly when being hoisted on a pulley. The isolation exercise capability via freeweights (curls, tricep extensions, lat rows, etc.) is now just like being at the gym and the single pulley transfers all the actual weight to the handle so not much weight is needed. If that wasn’t enough, resistance bands can be used in place of the counterweights to give the user even more resistance versatility, not to mention a whole slew of different cable attachments that can be used.

This new “hybrid” concept in bodyweight training equipment is sure to please the beginner all the way up to the elite athlete and I’m convinced it is the future of many exciting things to come in our industry. Now get out there and do the “iron cross” on those rings…but this time with rotational movement!

J.P. Brice
“Life’s A Battle…Prepare For War”
www.crosscore-usa.com

The WarMachine is available in the UK and throughout Europe from Balance Performance shop. Click on this link and take a look: WarMachine

There is so much going on at the moment at Balance Performance that i could be blogging daily, the reality is that its so busy the blogging activities are at a low!

Stewart Laing is one of the UKs most respected Sports Physiologists, has worked with some of the worlds elite athletes but is able to find the most relevant tests to suit you and your goals. From hydration tests to help you optimise injury recovery to the full battery of tests to assess aerobic capabilities, body fat percentage/lean mass composition. call Balance on 02076272308.

The strength and conditioning team is very strong. Kettlebell coaches, (Svetlana, Cj Swaby) with the most experience and highest skills, knowledge gained from the worlds best teachers. Movement specialists Julien Diaz, Jason Progl delivering the Lissom technique to individuals and small groups, learn how to move with poise, control and fluidity. Strength and conditioning coach Darren Brown guiding personal training clients through bodyweight drills, olympic and power lifts.

Balance Performance has two of Londons best sports masseurs in Trevor Speller (also an osteopathic student) and Kellie Roberts (who London Irish players also benefit from). they provide deep and effective soft tissue work, Trevor also uses active isolated stretching techniques.

Martina Kehoe is teaching 2 classes each week to empower clients to care for themselves using Trigger Point Performance self massage tools to work on muscular adhesions, scar tissue and trigger points – to see the performance/recovery tools click this link http://bit.ly/fbbYKr to find out more about the classes (FREE for existing clients) call 02076272308.

As always there is an ever present depth of expertise in sports injury treatment and back pain rehabilitation.

To break up the text here’s a video to show you a piece of equipment that encapsulates alot of what goes on at our London performance centre and what we promote across Europe. Flow and control, strength and power in movement for everyone, accessible to all:

CrossCore Pulley suspension system – the WarMachine.

Balance is growing in its impact in providing people with products that are effective in strength, fitness, recovery, prevention, sports injury treatment and back pain treatment, consumables like sports tape, kinesio tape (our brand is KT Tape). Our gurantee is that we will never sell you anything that we dont believe is effective, if you are not sure if a product is right for you contact us to be absolutely confident in your purchases.

A few examples of the versatility in bodyweight training that the Pulley suspension system of the WarMachine offers personal trainers, strength and conditioning coaches, bootcamp providers and anyone else who likes to take their physical training outdoors. Free flowing, fluid strength, conditioning, speed, power and endurance.

interested in future education workshops in pulley suspension training across Europe? go to http://www.warmachine-europe.com

want to buy and your from UK/Ireland? you can go direct to the product page: War Machine http://bit.ly/ijyJKr

Outside of Europe and want to know where you can find the WarMachine near you? go to http://www.crosscore-usa.com

Jonathan Lewis and Balance have had a long working relationship with Steve Cotter, one of the worlds best teachers of strength and conditioning, health and fitness concepts, an incredible athlete and an internationally recognised authority on kettlebells. We are therefore very proud to have made our ties even stronger and will now be the UKs exclusive distributor of Steve Cotter products.

Watch this space and the Balance shop as we will soon carry more DVD titles and other information products from Steve and the IKFF.

Saturdays 1.30-2.30pm – cost £10

Location: Strength and Conditioning Studio @ Balance, 113 Gauden Road, Clapham North, Lambeth, London, SW4 6LE.

This Saturday Balance is very excited to have boxing back on our timetable of quality physical training sessions. This is not boxercise, cardiokick or any other fitness industry invention – this is boxing.

Boxing training, apart from being a useful way of improving boxing skills is excellent for overall health and fitness,  conditioning for other sports or disciplines, develops agility, co-ordination and confidence.

The coach is Dennis Ricketts who has been involved in boxing for 25 years and is enthusiastic as ever about the sport and what it offers its participants (whether they have a desire to compete or not). As an amateur he was Royal Navy Light Heavyweight Boxing Champion.

Dennis holds credentials as an ABA Coach, Professional Boxing trainer/second and has additional knowledge and experience in Mixed Martial Arts (MMA). Dennis will also be available for personal boxing training before and after the class.

We have known Dennis here at Balance for many years as he has been a regular user of our gym and studio, giving our heavy bag a serious pounding and putting significant mileage on our speed rope.

Any questions give us a call – 02076272308.

Cj (Cj’s Fitness) and Sabina Skala (Gym Jones protege) are back in action at Balance every Saturday for this conditioning circuit style class (Londons Best!).

Saturday, 12.15-13.15pm

“Kettlebells, sandbags, medicine balls, free weights, the works! Get fit (or die trying!)

Its here at Balance, London SW4 6LE (60 seconds from Clapham North Tube Station, 60 seconds from Clapham High Street Overground Station).

TEXT CJ to get the class concession price of £10 or turn up on day at £15.

+447903210510

Bring a friend, share the burden!

PS. Next week Dennis Ricketts will be starting a new Boxing Class at Balance, 1.30pm every Saturday. This isnt Boxercise! this is an experienced coach teaching technique and working you out.

All welcome you dont have to be experienced just enthusiastic!

The G-trainer challenges everyone in different ways, whether:

• elite Olympic runner (3 of the Worlds Best Runners have run on our treadmill),
• professional sports men (2 of the UKs best Rugby Clubs use Balance’s G-trainer week in week out)
• top or recreational IronMan and Woman triathletes (including Pro-VO2 tri club athletes and Pro Tristan Shipsides)
• or the 100′s of multisports enthusiasts with injuries who have rehabilitated from sports injuries using the G-trainer at our SW4 facility.

In the World Record Club the idea is to run a mile as fast as possible at either 75% or 85% of your bodyweight – members also get 50% off and a half hour run only costs £12.50.

For many the thing preventing faster running speed is aerobic/anearobic ability (lungs exploding, nausea rising) but not everyone…this is how Cj described his attempt to run faster and beat his personal best over the mile on the G-trainer treadmill running at 85% of his bodyweight:

“I didn’t find this attempt cardio-vascularly challenging as you will see from the video clip. It felt more neurological. Being able to turn over my legs at that speed, sustaining that cadence for that length of time was not easy. I could feel the impulses dampening, at times it felt as if I was tripping over my feet.

One thing is for certain, 4 minute miles is a serious pace, I have a new found respect for Roger Bannister who did it at 100% of his body weight. It highlighted to me that up to a certain point, running is more about skill then fitness. Economy and efficiency of movement. But more about this in part 2 of this post, as I, Cj, turn Chi / pose runner.”

To read the full blog click the link…

http://cjs-fitness.blogspot.com/2009/12/4-minute-mile-g-trainer-challenge-part.html

See the video footage (excuse the camerman he’s an amateur!!):

Saturday 21st November – 10am and 2pm

The World Record Club is looking for members to run their fastest miles on the G-trainer treadmill.

There are several categories to challenge yourself within:

• Mens 85% bodyweight
• Womens 85% bodyweight
• Mens 75% bodyweight
• Womens 85%
• plus Mens and Womens Masters Categories

If you havent run on this revolutionary piece of technology you can have a try out for free with us on Saturday and then if you are up for it take the challenge.

Its very simple…zip in, we’ll start it up, you run…fast…you say faster (you can say slower too of course!!)

• Discounts for G-trainer running sessions of 50% which means £12.50 for 30 minutes or £17.50 for 60 minutes

Apart from being healthy competition the benefits to running speed and overall performance are significant.

Thats why Manchester United bought one in the same week that Balance did.

There have been new year resolutions set early within the Balance team.

Two members of the Balance sports injury team – Frances Lynn and Paula Coates, have recently started their base training for individual endeavours in 2010.
With professional support from Pat Leahey at Provo2 (www.provo2.com) both girls have undergone metabolic testing and cycling power testing to tailor their individual training needs. Paula and Fran will be regularly updating this blog to keep you up to speed with their progresses.

Fran, one of our triathlon and cycling specialist physios, has entered an Ironman distance triathlon in Roth, Germany in July 2010. This has been voted in the top 10 best Triathlons in the world by 220 magazine. It is sadly now fully entered, but for more info on the race see www.challenge-roth.com.

Paula will be travelling further afield to the beautiful landscape of Cape Town, South Africa to compete in the Cape Argus Pick n Pay cycle tour. The 109km race claims to be the largest timed cycle race in the world. This can still be entered, for details see www.cycletour.co.za

Sunday 8th November, Fran says:

“Sorry for the delay in updating my progress, but I have been busy…training!  I am well into my 16-week base training plan that Pat has planned for me using the results of my metabolic tests done in September.  It is going well but has taken a lot of juggling to get most of my sessions in.  I find using my heart rate monitor really useful.  It makes me realise the mistakes I made in the past when training for my Olympic distance tri’s and even when I used to row.   The intensity of my sessions are much lower now, and as a result I am less tired following a session and experience fewer cravings or sugar lows throughout the day.

I am most pleased with my cycling training.  I am now up to 4hrs on my long ride, with a 1hour power interval session, and a 2 and half hour recovery ride.   I have had my road bike set up expertly done by Julian @ CYCLEFIT.  After some adjustments and a need to reduce my handlebar reach I have also invested in some new cycling shoes that I can fit my orthotics into (have a dodgy left big toe), they are great and make such a difference to my ongoing left pelvic pain I have had since pregnancy.  I have also supplemented my strength training with the help of CJ, and I have now started an intial 4 week kettlebell strengthening phase.

Part of my motivation for doing an Ironman triathlon next year is to give me a focus for my training and fitness.  I found it hard to routinely make time for myself after having my son 13 months ago, I felt weak, overweight (7kg and 5% bodyfat overweight at the 12 month mark) and lacking energy.  I now feel that I have a great structure of work, family, friends and training that is really coming together.  I am doing much more physical activity than 3 months ago, but week by week I am definitely feeling more vibrant and alert and importantly to me, stronger.  I will get my metabolic tests, cycle power tests and body statistics updated at the end of the month, and I am confident that I will have lost body fat and hopefully my VO2 max will have improved as well.  My running speed has certainly improved.  My mile PB at 75% bodyweight on the G-trainer has dropped from 5min23sec to 5min 11sec, I am gunning for the 5minute barrier at the next WRC Mile Challenge meet on 21st November.

Please let me know if there are other mum’s out there with sporting challenges for next year, whether its triathlon, marathon or anything that is a challenge to you.  Myself and the Balance team would love to hear about all of your plans.  Happy training!  Fran”

Wednesday 9th December, Fran says:

‘ I have my re-test tomorrow with Pat Leahey for my running VO2 max… a little nervous, I think my VO2 max will be better because I feel so much fitter than I did 3 months ago.  I don’t think I will have met my weight loss target of 7kg though, but have definitely lost some weight and feel stronger.  I have been carrying an injury for the past 3 weeks, because it has been my neck it has limited me in pretty much all 3 disciplines.  Have been working on core and flexibility but little else.  Back running and cycling this week a little edgy, but feels good to get the endorphines flowing again.  Lets see how it goes in the morning….’