Philip Fortuna hits hard at Adrenaline 4

One of the athletes I coach fought brilliantly at this weekends combat sports event “Adrenaline 4”.

You can see Philip Fight here:

Philip started doing MMA no more than 18 months ago and he has gone through the most inspiring progression.

Hard work, dedikation and passion pays off!!!!

Posted in 1 | Leave a comment

Existing is movement!

“The union of soul and body is not an amalgamation between two mutually external terms, subject and object, brought up by arbitrary decree. It is enacted at every instant in the movement of existence.” Merleau-Ponty 1962

Move and enjoy yourself

Posted in 1 | Tagged , , | Leave a comment

Get moving!

Do you want to get out of pain and into elite performance?

Do you want to be part of a group of highly skilled and motivated athletes?

Do you want to have direct coaching by an elite movement coach and physical trainer?

Then come and try my conditioning classes in CSA mondays, wednesdays and fridays.

See you there


Posted in 1 | Leave a comment

What is Hardstyle

Those of you who know me know that I am about more than kettlebells. The same thing goes for the Hardstyle system propagated by Pavel Tsatsouline and Dragondoor Publications.

Here is a great summary of the Hardstyle method:

If you are interested in learning more about the hardstyle method I highly recommend the following books and DVDs:

“Power to the People” – Barbell strength
“Naked Warrior” – Maximum strength with bodyweight exercises
“Russian Kettlebell Challenge” – The original kettlebell book
“Enter the Kettlebell” – Hardstyle Kettlebell Training, level I
“Return of the Kettlebell” – Hardstyle Kettlebell Training, level II
“Viking Warrior Conditioning” – Progressions for cardio with kettlebells
“Fast and Loose” – Russian methods for speed and movement
“Relax into Stretch” – learn true flexibility
“Super Joints” – Intro to joint mobility
“Strength stretching”
“Martial Power” – Encyclopedia of hardstyle tips and tricks
“Loaded Stretching”
“Kettlebells from the Ground up” – Corrective training strategies with kettlebells

Posted in 1 | Tagged , , , | Leave a comment

Training the brain

Loaned from

“Aerobic exercise is great for the brain!

But anaerobic exercise seems to have little effect on cognitive function. Weight lifters and other strength trainers, take note: blood flow throughout the body will help neural circuitry and neuroplasticity, but targeted exercise doesn’t achieve that flow and fails to show any effect on the brain.

Strenuous aerobic exercise sets off a chain reaction of growth factors that require additional blood flow, which can only be supplied when the body is moving at a rate that prompts unusually high blood flow.

These findings are the result of several studies conducted in rats and humans that tested abilities to perform higher cognitive functions before and after aerobic exercise. In one experiment, published by the American College of Sports Medicine, college students were asked to memorize a string of numbers, which they were tested on after they’d either sat down, lifted weights, or run on a treadmill. Each student was tested after each activity. Students performed much better after running than after either of the other activities.

Similarly, elderly patients were tested on cognition after either brisk walking or stretching. The walkers improved on cognitive tests whereas the stretchers did not, showing that even moderate aerobic exercise can be good for maintaining and even increasing what we usually think of as “intelligence!””

Posted in 1 | Tagged , , , | Leave a comment

Todays training (LOG)

Warm up:
Breathing techniques
FMS drills

Light day:
3 x Snatch-press combo (2x24kg):
1 snatch – 1 press
1 pullup (bw+16kg)
1 snatch – 2 press
2 pullups (bw+16kg)
1 snatch – 3 press
3 pullups (bw+16kg)

Double Kettlebell Deadlift:
20 reps x 2 x 32kg
20 reps x 2 x 24kg

Just a light day to get a feel for the approach Pavel describes in Return of the Kettlebell.

Afterwards I did some bodyweight get ups, light windmills and bent presses.

Posted in 1 | Tagged , , , , | Leave a comment

New stuff

Hi guys

Time goes fast when you’re busy living a life. Between being a dad, studying, training people, doing extracurricular studies (CK-FMS, Z-health, bodywork etc.) and keeping up practical skills little time is left. So I guess one area of progress for me is making time 😉

I’ve signed up for Z-health R-phase in November, and since I have actively been implementing the concepts for a while I really look forward to the course, about which I’ve heard nothing but solid endorsements. It’s also refreshing to sign up for a course and receive a load of suggested reading. This seems to be a cornerstone in the Z-health educational policy which continues along the chain of different seminars (R, I, 9S, S, T etc.).

My training is back to focusing on the basics with a “train by feel” approach. Lots of heavy pressing, goblet squats, zercher squats, kalos sthenos get ups with a lot of varieties, rope climbing, swings and running. Running has been centrered around a minimalist approach and some obstacle work with a parkour’ish feel to it.

In school I’ve been following two practical courses this term, so I’ve had 3 hours of basketball and swimming respectively. Swimming was a continuation of three previous courses, so the practical stuff was based on butterfly stroke, medley and waterpolo, which by the way is hands down the hardest sport I have ever tried.

Dragondoor has a new kettlebell certification on the market, and I would just like to recommend anyone who is interested in learning the basics of the Hardstyle method and/or getting a deeper appreciation of teaching and moving. It’s called Hardstyle Kettlebell Certification or HKC for short. Dragondoor also has a favorable price on attending RKC after a HKC so if you are thinking about attending an RKD, this is a no-brainer in my opinion.

This is it for now.

Train hard, eat right and believe in yourself 😉

Dennis Frisch

Posted in 1 | Leave a comment