Friday, June 20, 2014

Training after a baby

I Have started to train again in the gym after near 4 months away from training myself , Isla is now 6 months old and loving every min of being a dad :o) best feeling ever .

My goal is to get to 13 stone i have been hanging around 12 stone for a good while now , When i stoped triathlon my iam was to go from 9.5 stone to 11 stone so along the way the goals are being hit well

Today started with  Shoulder work out just nothing to heavy its all about time under tension and working on the goals of hitting the group iam looking for using the cables and free weights , i have worked out i need to be hitting 4.200 cal a day to get the weight up as well again if you need a food plan doing email me holtkevin@ymail.com and for weight training plans again email the same

shoulder press
cable cross over lower / higher
Shoulder rasise
Shrugs




IronHolt Coaching Holtkevin@ymail.com

Friday, May 02, 2014

IronHolt Coaching Holtkevin@ymail.com

coming very soon a class to make you work hard ...................

Saturday, March 29, 2014

kettlebell classes and my training update

The classes are going very well now and starting to get the numbers up each week , again its a mix each week of upper body and lower and mix , each week looking to mix it about to push the customers

My training its self is going good when i can get in the gym to train as at the moment the coaching and isla and house of course is coming first etc , But working on a 6 week block of a mix of 5 x 5 training and the bane work email me Holtkevin@ymail.com for the work out cost is £15 paypal

Wednesday, March 19, 2014

Big vs Small

Working on you groups int he gym can be hard in what areas to work on

A goood way to brake it up is

monday big day

tueday small day

wednesday big day

thursday small day

friday big day

saturday small day

sunday rest day :o)

BIG :::: chest , shoulders , qyuads , hamstrings , abs

Small :::: biceps , triceps , calves , fore arms etc


again want to find out more and how to fit this in to your lifestyle and your gym email


IronHolt Coaching Holtkevin@ymail.com

Sunday, March 02, 2014

Time to get big

This seems to be the main thing for most of my customers that want to weight train is of course get big and put size on.
The 5 x 5 system works very well and i thing is the best around , of course you need to step up the food and rink intake as well to build up range from any thing 3,000 - 5,000 call a day !! With bulk eating it can cost more then people think as well . again if you would like up with working out Ur call intake ping me a email holtkevin@ymail.com

But for now this is what i will be trying out as of Monday for the next 4 weeks along with the swimming to fit in when i can , but waiting really till the lakes open in may time

Monday


• Incline barbell bench press

• Dumbbell floor press

• Pull ups wide grip

• Dead lift

• Floor clean and push press

• Dumbbell lateral raise

• Floor crunch

Wednesday

• Calf raises – db

• Full raise squats

• Db lunges – single leg

• Leg curl machine – single leg

• Seated dumbbell curls

• Dips – using bar or bench

• Hamstring leg raise

Thursday

• Flat bench press

• Feet elevated push up

• Side 2 side pull ups (head forward and behind bar)

• Upright rows (cable machine)

• Plate raise

• Wide grip up right rows

• Incline sit ups

Saturday

• Front squats

• Leg press in to calf raise ( 1 leg press in to 10 calf )

• Roman dead lifts

• Bicep curls

• Triceps extension ( use bar ) behind head

• 3 point leg raise plate hold





Weight training is going BIG time to eat lots and lift heavy

5x5 main sets and for the body weights and sit ups 4 x 10-20 reps

4 week block plan, take notes of weights using as we go along

IronHolt Coaching Holtkevin@ymail.com

Friday, February 21, 2014

kettlebell class new at Larkfield leisure centre

Come along every Friday night for kettle bells and circuits training for 60mins . Been run from 7pm to 8pm at larkfield leisure centre run by myself and David , its free for gym members and for non members its £7:50



With that you get a full hour of great training and pt advice

the format is
warm up
kettle bells
circuit training ( with kettle bells )
kettle bells
circuit training
core work
warm down

for more information please contact IronHolt Coaching Holtkevin@ymail.com



look forward to seeing you there

pre-season training

IronHolt Coaching Holtkevin@ymail.com

Wednesday, January 22, 2014

swimming has started

Been well over a year since i swam in a race so tonight iam jumping in the pool again be just swimming tonight see how i get on in an hour going to give my self a few weeks easy then start building up my training plan, Ment to be trainign with Steve Berry who is in his 1st year of triathlon after many years at high level in the cycling TT.

Aim is to be in the lake by april time as need to get used to the water temp 12-17o with out a suit !! yep thats right brrrr ;o)

Hopefully come the lake be able to hook up with some triathletes so have some epeopel to train with .

IronHolt Coaching Holtkevin@ymail.com

Saturday, January 18, 2014

lake windermere 10.5 mile swim race non-wetsuit

Lake Windermere


To swim the length of Lake Windermere, England's largest lake, is a mighty challenge. More people have climbed Mount Everest than have ever made this swim ! It is 10.5 miles, or 16.8 kilometres, of fresh, cold water averaging between 14 and 17 degrees centigrade. The record is around 3 hours and 40 minutes, but most of us mortals will take between 5 and 9 hours to complete the distance.



Those entering this event are accepting a huge personal challenge. so i think once i have chatted to my g.f about this 2015 i will entre for this event



IronHolt Coaching Holtkevin@ymail.com

Friday, January 17, 2014

x cube larkfeild leisure centre


Been back to the old routes of my training in the gym again back in the xcube and its a big wake up call ......... arms and legs still stiff after two days ;o) so its working or is it just my age ....

trainign wise did

ropes single arms x 3
kettle bell swing x 3
sit ups non stop x 3
pull ups as many as can do x 3
punch bag and gloves non stop x 3
ropes double arms x 3
twits sand bangs x 3
sqauts sand bag x 3

Still not go in to the pool as just with Isla and work not had the time to get in the pool its crazy as i work at a swimming pool , need to look at training maybe after her morning feed 6am then coming home to start the day etc,

waiting for events to open this year so can entre seem to be taken there time this year ?? open water swimming though dont think is a big sport so a lot of low key events and keeping the ear to the ground as they say




IronHolt Coaching Holtkevin@ymail.com

Sunday, July 07, 2013

5 x 5 getting ripped

The 5 X 5 strength training program uses heavy weight and body weight exercises to work each muscle of the body to build a strong, proportionate physique. It’s a popular and well respected workout and is used worldwide.


The workout uses core pushing and pulling compound exercises that work all your major muscle groups with the aim of increasing your all round strength and improving your physique.

Iam going to be trying this out for the next 3-4 weeks to see how i get on with it  ( i have changed the plan below to suit myself )



Monday

 
  • Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
  • Bench Press 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
  • Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
  • Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups.
 
Wednesday
 
  • Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
  • Incline Press or Military Press 4x5 Ramping weight to top set of 5
  • Deadlift 4x5 Ramping weight to top set of 5
  • Assistance: 3 sets of sit-ups.
 
Friday
 
 
  • Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
  • Bench Press 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
  •  Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
 
 
 
 

IronHolt Coaching Holtkevin@ymail.com

Friday, April 26, 2013

German volume training 10 x 10

Supersets and tri-sets allow you to perform a lot of work in a short period of time.

The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will work (provided you do it with intensity!), at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It's brutally hard, but I've found it to be a very effective way to pack on muscle fast!




In strength-coaching circles, this method is often called the "ten sets method." Because it has its roots in German-speaking countries, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-'70s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in the U.S., but regardless of who actually invented it, it works.


In Germany, the ten-sets method was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks.


It was the base program of Canadian weightlifter Jacques Demers, Silver Medallist in the Los Angeles Olympic Games. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy. The same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle.


The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters!


Goals & Guidelines
The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.



For lifters new to this method, I recommend using the following body-part splits:



Body-Part Splits:

■Day 1: Chest & Back

■Day 2: Legs & Abs

■Day 3: Off

■Day 4: Arms & Shoulders

■Day 5: Off

IronHolt Coaching Holtkevin@ymail.com

Sunday, July 22, 2012

medway 1 mile swim

I came 3rd overall in this event waiting for the full results to come out but was 2nd in my wave with 1 other going faster then me in a diffrenet wave.
I am loving my new wetsuit HUUB please check them out as there super light , fast  and the cost is great




IronHolt Coaching Holtkevin@ymail.com

Tuesday, June 05, 2012

10km jubilee river swim report

This will be up dated once get some photos done and results

I drove down on the monday night after I borrowed my father-in-laws van, by doing this can put a matures in the back and get a great nights sleep, this is something I will be doing with my triathlons as well, ( saves tons of money instead of hotels etc ) and means I was a reg first thing this morning, the drive to eton was a nice one roads quite as it was the queens jubilee.

Once got there parked up and found a nice pub for some food then off to bed with a movie on the iPhone.

Woke up at 8am for coffee and breakfast, The race it self was thought out great the bus picked us up from HQ and then it was a 20min drive to the start. I was starting to think what have I let myself into the fact that it's a 20min drive to the start, still once there all got our wetsuits on think there was around 100 athletes doing the full 10km and then loads doing the team event.

I thought from the start nice and easy and just get though this as going to be a long day, I found that I was swimming with the same people for the whole 10km ( one being Russ Cox ) and it was nice to get out the water to get to the add station and more to the next stage ( as it was weres etc safety areas ).

I think the areas were 1.9km 3.6km 2.6km 1.5km Each one had cake and food and drinks but I was using QNT , cliff gells and Pepsi as all ways have found them to work very well.

I did feel in the 1.5km that I had run out of strength in my arms and my kick was week for the whole 10km swim, also my left hand pool is weaker these are some thing I can now work on, Overall very happy with the whole trip up there the event and can now say I am a marathon swimmer :) More to follow on report once get times and photos etc So what's next 6weeks sprint triathlon And 1km river Medway olypmic race Bring back the speed work

But for now job done :o)

IronHolt Coaching Holtkevin@ymail.com