Tribute to Dr Izumi Tabata on his birthday for creating the most wicked metabolic conditioning protocol in modern times.
Tabata this (with 1 kettlebell):
1. Goblet Squat
2. Pull Over
3. 2H Swing
4. Goblet Push Press
Let me know your scores.
Thursday, October 20, 2011
Thursday, October 13, 2011
Thursday, September 29, 2011
Wednesday, September 14, 2011
Friday, August 5, 2011
What do you think of kettlebells?
Updated 2 May 2013
Since the kettlebell boom in English speaking America in recent times in early 2000s, many other English speaking first world countries have also been partaking in the "kettlebell revolution".
A lot of the marketing materials give the impression that and say things along these lines:
-Kettlebells are better than cardio.
-Kettlebells are better than conventional weight training / lifting.
-Kettlebells are better than conventional weights.
Etc.
There can be other claims but to keep things simple, let's just use these broad categories of statements as examples.
Now, let me burst your bubble. These statements are not fair comparisons. They are comparing apples and oranges. In some sense they can be true, but as in all things, there is no hard and fast rule, aka "it depends". Allow me to explore in greater detail the claims made by these statements and their implications.
But before i go further, you need to have a background knowledge of: the Time is more important than the Technique, the Technique is more important than the Tool.
Kettlebells are better than cardio
This is an illogical statement. Kettlebell is a Tool, cardio is a Time / Protocol. Can you say "dumbbells are better than cardio" or "barbells are better than cardio"? It doesn't make sense.
Yes i know that it refers to "kettlebell training" rather than the equipment itself. But still "kettlebell training" is a very vague statement. Just like the barbell can be used for Bodybuilding, Powerlifting, Weightlifting and many other purposes, the kettlebell can be used for these same purposes.
"Kettlebell training" makes as much sense as "barbell training" or "dumbbell training". It does not give you the slightest hint of the fitness goal(s) being trained for nor the Time / Protocol of the training. The same Tools can be used for fat loss, muscle gain, strength & conditioning and many other purposes. Any of them can be used for 5x5, 3x10, 3x5, 10x3 etc. If you like, kettlebells can also be used for cardio or other nonsensical training Protocols, like "toning", "shaping", "slimming", etc.
More on cardio
The majority of people's idea of "cardio" is "long slow distance (LSD) cardio", aka "steady state cardio".
While there is nothing wrong with LSD if it fits your fitness goals (e.g. to run a marathon), if you are looking for efficient fat loss, it is not that efficient. There are much better suited training Protocols for fat loss, like High Intensity Interval Training (HIIT).
The problem is not that LSD is not good. The problem is that people do not know what Protocols to use for their fitness goals. Blame it on improper programming, not the Protocol. The body only knows how to adapt to the demands imposed upon it by you (SAID). You choose the Protocol based on your fitness goals.
Kettlebells are better than conventional weight lifting
Again, same point like the one above, an illogical statement. Kettlebell is a Tool, weight lifting (whether conventional or not is not the matter) is a Technique.
I do agree that the "classic techniques" of kettlebell lifting (eg. swing, clean, snatch) differ from barbell or dumbbell based systems, but beside these, both kettlebells and dumbbells / barbells can be used for the same exercises (eg. turkish get up, any variations of presses and other pushes, rows etc.).
In other words, you can use dumbbells for "kettlebell lifts" or kettlebells for "conventional weight training". You can even use kettlebells for curls if you like.
Granted the Technique varies to a degree when using different Tools. But if you are not a professional athlete who needs to perform with that specific Tool, then it really does not matter so much as doing the Exercises specific to your needs.
More on conventional weight training
What the majority of people know as "conventional weight training" is isolation exercises, possibly an overemphasis of the bench press and using machines, which are "non-functional".
Most people cringe when told about the real lifts: squats hurt your knees, deadlifts hurt your back, overhead lifting hurt your shoulders. But these lifts the real thing about "conventional weight training". Of course there are many more good exercises in "conventional weight training" and they are not to be shunned. It is because of some "rehab gurus" or some misinformed "fitness experts" that these ideas get into the mainstream and giving real weight training a bad rep.
Couple that with improper Protocols and other programming variables and the public will be tricked into believing that "conventional weight training" does not give them the results they want.
Blame it on misinformation, not on "conventional weight training". This is NOT real "conventional weight training", this is a misrepresentation. This is improper weight training. There are many good "conventional weight training" systems and programs out there, only if the public care to find out about them. There is nothing bad nor wrong about "conventional weight training" that needs to be replaced with "kettlebell training".
Kettlebells are better than conventional weights
A weight is a weight. As long as it has mass and therefore exerts weight on the user, it has fulfilled it's purpose. Does it matter so much what shape it is to you? It does matter to a degree, but that is outside the scope of this discussion.
A tool is just a tool. A tool is useful for what it is intended for. It is not useful for what it is not intended for. You wouldn't use a screwdriver to drive a nail, would you?
Which mode of transport is better? Walking, bicycle, motorcycle, car, ship, plane? Neither. Each is better in its own way depending on what it is used for. You wouldn't walk halfway round the globe, would you? Neither would you take a plane to the shop round the corner. Yes you could (i.e. effective), but it is a stupid idea to do that (i.e. inefficient).
So whether the weight is shaped like a kettle, or it is simply a rock, a bag of sand, a bar etc. it does not matter so much. It depends more on the Exercises you are doing. Some Exercises are done better with a kettlebell than dumbbbell. Some the other way around.
Conclusion
The kettlebell is just a tool in the tool box. There is no magic in the kettlebell. As if owning one would instantly turn you into a superman. Same applies to barbells, dumbbells, Clubbells or any other fitness Tool in the market that have marketing materials that say that their Tool is better than this, better than that blah blah blah (think TRX, Purmotion, wobble boards, Bosu Ball, Swiss Ball etc.). As if without owning one, you are training your body less.
The bottom line to a good fitness program is well, programming. I say it again: even if you have nothing with but your bodyweight you can have good training. Check out Primal Stress if you haven't. It contains many unconventional bodyweight exercises.
No matter which tool you use, the key to fitness (whatever fitness means to you) is the same: hard work.
Nevertheless, if you already have kettlebells and want to learn non-conventional ways to train with them, do check out TACFIT Kettlebell Spetsnaz.
Since the kettlebell boom in English speaking America in recent times in early 2000s, many other English speaking first world countries have also been partaking in the "kettlebell revolution".
A lot of the marketing materials give the impression that and say things along these lines:
-Kettlebells are better than cardio.
-Kettlebells are better than conventional weight training / lifting.
-Kettlebells are better than conventional weights.
Etc.
Kettlebells
There can be other claims but to keep things simple, let's just use these broad categories of statements as examples.
Now, let me burst your bubble. These statements are not fair comparisons. They are comparing apples and oranges. In some sense they can be true, but as in all things, there is no hard and fast rule, aka "it depends". Allow me to explore in greater detail the claims made by these statements and their implications.
But before i go further, you need to have a background knowledge of: the Time is more important than the Technique, the Technique is more important than the Tool.
Kettlebells are better than cardio
This is an illogical statement. Kettlebell is a Tool, cardio is a Time / Protocol. Can you say "dumbbells are better than cardio" or "barbells are better than cardio"? It doesn't make sense.
Yes i know that it refers to "kettlebell training" rather than the equipment itself. But still "kettlebell training" is a very vague statement. Just like the barbell can be used for Bodybuilding, Powerlifting, Weightlifting and many other purposes, the kettlebell can be used for these same purposes.
"Kettlebell training" makes as much sense as "barbell training" or "dumbbell training". It does not give you the slightest hint of the fitness goal(s) being trained for nor the Time / Protocol of the training. The same Tools can be used for fat loss, muscle gain, strength & conditioning and many other purposes. Any of them can be used for 5x5, 3x10, 3x5, 10x3 etc. If you like, kettlebells can also be used for cardio or other nonsensical training Protocols, like "toning", "shaping", "slimming", etc.
More on cardio
The majority of people's idea of "cardio" is "long slow distance (LSD) cardio", aka "steady state cardio".
While there is nothing wrong with LSD if it fits your fitness goals (e.g. to run a marathon), if you are looking for efficient fat loss, it is not that efficient. There are much better suited training Protocols for fat loss, like High Intensity Interval Training (HIIT).
The problem is not that LSD is not good. The problem is that people do not know what Protocols to use for their fitness goals. Blame it on improper programming, not the Protocol. The body only knows how to adapt to the demands imposed upon it by you (SAID). You choose the Protocol based on your fitness goals.
Kettlebells are better than conventional weight lifting
Again, same point like the one above, an illogical statement. Kettlebell is a Tool, weight lifting (whether conventional or not is not the matter) is a Technique.
I do agree that the "classic techniques" of kettlebell lifting (eg. swing, clean, snatch) differ from barbell or dumbbell based systems, but beside these, both kettlebells and dumbbells / barbells can be used for the same exercises (eg. turkish get up, any variations of presses and other pushes, rows etc.).
In other words, you can use dumbbells for "kettlebell lifts" or kettlebells for "conventional weight training". You can even use kettlebells for curls if you like.
Granted the Technique varies to a degree when using different Tools. But if you are not a professional athlete who needs to perform with that specific Tool, then it really does not matter so much as doing the Exercises specific to your needs.
More on conventional weight training
What the majority of people know as "conventional weight training" is isolation exercises, possibly an overemphasis of the bench press and using machines, which are "non-functional".
Most people cringe when told about the real lifts: squats hurt your knees, deadlifts hurt your back, overhead lifting hurt your shoulders. But these lifts the real thing about "conventional weight training". Of course there are many more good exercises in "conventional weight training" and they are not to be shunned. It is because of some "rehab gurus" or some misinformed "fitness experts" that these ideas get into the mainstream and giving real weight training a bad rep.
Couple that with improper Protocols and other programming variables and the public will be tricked into believing that "conventional weight training" does not give them the results they want.
Blame it on misinformation, not on "conventional weight training". This is NOT real "conventional weight training", this is a misrepresentation. This is improper weight training. There are many good "conventional weight training" systems and programs out there, only if the public care to find out about them. There is nothing bad nor wrong about "conventional weight training" that needs to be replaced with "kettlebell training".
Kettlebells are better than conventional weights
A weight is a weight. As long as it has mass and therefore exerts weight on the user, it has fulfilled it's purpose. Does it matter so much what shape it is to you? It does matter to a degree, but that is outside the scope of this discussion.
A tool is just a tool. A tool is useful for what it is intended for. It is not useful for what it is not intended for. You wouldn't use a screwdriver to drive a nail, would you?
Which mode of transport is better? Walking, bicycle, motorcycle, car, ship, plane? Neither. Each is better in its own way depending on what it is used for. You wouldn't walk halfway round the globe, would you? Neither would you take a plane to the shop round the corner. Yes you could (i.e. effective), but it is a stupid idea to do that (i.e. inefficient).
So whether the weight is shaped like a kettle, or it is simply a rock, a bag of sand, a bar etc. it does not matter so much. It depends more on the Exercises you are doing. Some Exercises are done better with a kettlebell than dumbbbell. Some the other way around.
Conclusion
The kettlebell is just a tool in the tool box. There is no magic in the kettlebell. As if owning one would instantly turn you into a superman. Same applies to barbells, dumbbells, Clubbells or any other fitness Tool in the market that have marketing materials that say that their Tool is better than this, better than that blah blah blah (think TRX, Purmotion, wobble boards, Bosu Ball, Swiss Ball etc.). As if without owning one, you are training your body less.
The bottom line to a good fitness program is well, programming. I say it again: even if you have nothing with but your bodyweight you can have good training. Check out Primal Stress if you haven't. It contains many unconventional bodyweight exercises.
Nevertheless, if you already have kettlebells and want to learn non-conventional ways to train with them, do check out TACFIT Kettlebell Spetsnaz.
Monday, May 30, 2011
What Are Clubbells And Why Should I Bother About Them
Updated 2 May 2013
Introduction
Clubbells are weighted clubs. They are a weight training equipment. However unlike conventional weight lifting, they are also well suited, and even more so, for swinging and leverage exercises.
There are also unique leverage lifting movements that can't be done with a balanced weight like a dumbbell, like the front leverage press.
For the same reason, Clubbells can be swung and great torque can be produced by swinging them. As the speed of swinging goes up, the torque experienced by your body goes up by a factor of two (ie squared).
Micro loading adjustable. Just adjust the distance of your grip from the centre of mass and you have adjusted the resistance instantly, without plate changing, shot filling or other hassle.
Other Features and Benefits
Slim profile: can be manipulated around the body safer than other larger diameter equipment like dumbbells or kettlebells, going through the 6 degrees of freedom with less chance of hitting your body.
Slim profile: can be placed in the back position without danger of hitting your back or your head which can happen if you try to do the same with dumbbells or kettlebells.
Introduction
Clubbells are weighted clubs. They are a weight training equipment. However unlike conventional weight lifting, they are also well suited, and even more so, for swinging and leverage exercises.
UFC Champion Andrei Arlovski with the Clubbell (image courtesy of Rmax)
History
Clubbells have their roots in the ancient strength & conditioning systems of Indian, Persian and Russian club swinging. Heavy clubs have unique features which conventional weights do not have, as such swinging heavy clubs have very different and unique benefits which conventional weight lifting do not offer.
Main Feature: Leverage, and Its Benefits
The first thing you notice when you pick up a Clubbell is that they feel heavier than their weight. This is due to the large displacement of the centre of mass from the grip, which could be up to 3 feet away.
For this reason, in lifting movements eg. torch press, it is much much harder to keep it stable, compared to a kettlebell bottom up press. Even 15lb can pose a tough challenge for a seasoned lifter.
There are also unique leverage lifting movements that can't be done with a balanced weight like a dumbbell, like the front leverage press.
For the same reason, Clubbells can be swung and great torque can be produced by swinging them. As the speed of swinging goes up, the torque experienced by your body goes up by a factor of two (ie squared).
Micro loading adjustable. Just adjust the distance of your grip from the centre of mass and you have adjusted the resistance instantly, without plate changing, shot filling or other hassle.
Other Features and Benefits
Slim profile: can be manipulated around the body safer than other larger diameter equipment like dumbbells or kettlebells, going through the 6 degrees of freedom with less chance of hitting your body.
Slim profile: can be placed in the back position without danger of hitting your back or your head which can happen if you try to do the same with dumbbells or kettlebells.
The back position (image courtesy of Rmax)
Longitudinal grip: in swinging movements, when the Clubbell is in line with the arm, the grip goes through the fingers rather than against the fingers. This stimulates sensitivity in the grip (selective tension) and is harder than a conventional transverse grip.
Conclusion
The Clubbell can be used to replace most movements that are possible with dumbbells and kettlebells, this include swinging, pressing and exercises which go to the back position.
However some movements like the press cannot be done with the Clubbell without too much grip involvement. For safety, one handed high rep torch pressing is definitely not recommended.
Choose the right tool for the right job.
To get started with Clubbell training, check out TACFIT King of Clubs:
To get Clubbells in Singapore, contact me and i'll get you in touch with the local supplier.
Wednesday, May 18, 2011
What are the Recommended Programs for a Beginner in CST
Updated 2 May 2013
So are you a beginner to fitness or a beginner to the world of Circular Strength Training? Don't know where to start? Hopefully this guide would get you going.
I'll classify the options available for you according to the fitness hierarchy:
1) Health
2) Mobility
3) Function
4) Attributes
5) Physique
Please note that i recommend mostly electronic (ie downloadable) products because it is much easier on the logistics from the buyer (YOU) point of view. No shipping cost, instant downloads, unlimited access to download page are the pros of e-products versus DVDs or books.
Health & Mobility
These two points really come together. The method of pain relief we use in CST is movement, aka mobility. The best program in this category is none other than Intu-Flow. Now available in a convenient downloadable format in the Ageless Mobility Package.
It is the most comprehensive joint mobility program and system i have ever come across. And it doesn't need you to have a background in anatomy to use it. It is an intuitive system, as suggested by the name "Intu".
Mobility & Function
Programs from the second ring of Prasara Bodyflow Yoga would be best for these purposes. Note that mobility is a function and mobility is not restricted to isolated joint movements but also refers to whole body movement.
Dedicated programs available currently are Prasara Primer and Prasara A Flows.
Function
What is functional training? Simple. aAnything that you do to improve you in your chosen activity, whatever that may be.
However here we are refering to normal and common human movements (functional training for life), not specific sporting or athletic activities. Things like squatting, lunging, lifting, swinging, throwing etc. Even before you look at functional training for sports, you need to be able to be functional for life.
Training to be functional for life makes you functional for sport. But the reverse may not be true.
Every program in CST is functional, therefore it is redundant for me to list out all the programs under this point.
Attribute
Attribute training basically refers to strength & conditioning. Strength refers to ability to produce force. Conditioning refers to the ability to sustain repeated effort.
Many people say they want to be strong. Yet a lot of them have no idea what they want to be strong in.
To be strong overall is to be a jack of all trades. You cannot be strong in everything at the same time.
To be really strong, i mean really strong in something needs specific training. Who is stronger, a gymnast or a breakdancer? A boxer or a wrestler? A weightlifter or a powerlifter? You can argue until the cows come home and there is really no one answer to this.
If you are just starting out and have no idea what your weaknesses are and what you want to be strong in, the currently best available program to delve into would be the TACFIT 26. This has the widest variety of protocols, exercises and tools so far. The biggest back for your buck.
Yes, TACFIT 26 is a conditioning program with a lot of "light" exercises. Light here means lighter than conventional barbell exercises, but not that light, using up to 32kg kettlebell and 45lb Clubbell. You would not build maximal strength with TACFIT 26 but more of using your current level of strength in unconventional ranges of motion.
Physique
Every program in CST has some effects on fat loss and muscle gain. Actually any training you do has an effect on your physique, it is just a matter of degrees. Some programs may produce more of a fat burning effect than others and vice versa.
For fat loss, some programs you can start with would be those that use the Tabata Protocol. Primal Stress program, included with the TACFIT 26 package is ideal for this goal.
If you just like to purchase Primal Stress on its own, go here:
For muscle gain, to me the conventional approach to mass gain with "To be strong, lift heavy. To get big, lift heavy a lot of times" with basic barbell exercises a la Starting Strength makes more sense if you disregard the 6 degrees of freedom.
Disclaimer
Note that i do not have all the programs from CST. However i have enough programs and have done enough of them to have an informed opinion to recommend you what to do. And i am biased toward TACFIT. I love the simplicity of the protocols in TACFIT. This does not mean that the rest are not as good. They are. All programs from CST are some of the best and most innovative fitness programs out there. Also note that they are fitness programs, not sport specific programs. The only sport TACFIT is designed for is fighting. However that does not mean that it won't help you in other sport.
So are you a beginner to fitness or a beginner to the world of Circular Strength Training? Don't know where to start? Hopefully this guide would get you going.
I'll classify the options available for you according to the fitness hierarchy:
1) Health
2) Mobility
3) Function
4) Attributes
5) Physique
Please note that i recommend mostly electronic (ie downloadable) products because it is much easier on the logistics from the buyer (YOU) point of view. No shipping cost, instant downloads, unlimited access to download page are the pros of e-products versus DVDs or books.
Health & Mobility
These two points really come together. The method of pain relief we use in CST is movement, aka mobility. The best program in this category is none other than Intu-Flow. Now available in a convenient downloadable format in the Ageless Mobility Package.
Mobility & Function
Programs from the second ring of Prasara Bodyflow Yoga would be best for these purposes. Note that mobility is a function and mobility is not restricted to isolated joint movements but also refers to whole body movement.
Dedicated programs available currently are Prasara Primer and Prasara A Flows.
What is functional training? Simple. aAnything that you do to improve you in your chosen activity, whatever that may be.
However here we are refering to normal and common human movements (functional training for life), not specific sporting or athletic activities. Things like squatting, lunging, lifting, swinging, throwing etc. Even before you look at functional training for sports, you need to be able to be functional for life.
Training to be functional for life makes you functional for sport. But the reverse may not be true.
Every program in CST is functional, therefore it is redundant for me to list out all the programs under this point.
Attribute
Attribute training basically refers to strength & conditioning. Strength refers to ability to produce force. Conditioning refers to the ability to sustain repeated effort.
Many people say they want to be strong. Yet a lot of them have no idea what they want to be strong in.
To be strong overall is to be a jack of all trades. You cannot be strong in everything at the same time.
To be really strong, i mean really strong in something needs specific training. Who is stronger, a gymnast or a breakdancer? A boxer or a wrestler? A weightlifter or a powerlifter? You can argue until the cows come home and there is really no one answer to this.
If you are just starting out and have no idea what your weaknesses are and what you want to be strong in, the currently best available program to delve into would be the TACFIT 26. This has the widest variety of protocols, exercises and tools so far. The biggest back for your buck.
Yes, TACFIT 26 is a conditioning program with a lot of "light" exercises. Light here means lighter than conventional barbell exercises, but not that light, using up to 32kg kettlebell and 45lb Clubbell. You would not build maximal strength with TACFIT 26 but more of using your current level of strength in unconventional ranges of motion.
Every program in CST has some effects on fat loss and muscle gain. Actually any training you do has an effect on your physique, it is just a matter of degrees. Some programs may produce more of a fat burning effect than others and vice versa.
For fat loss, some programs you can start with would be those that use the Tabata Protocol. Primal Stress program, included with the TACFIT 26 package is ideal for this goal.
If you just like to purchase Primal Stress on its own, go here:
For muscle gain, to me the conventional approach to mass gain with "To be strong, lift heavy. To get big, lift heavy a lot of times" with basic barbell exercises a la Starting Strength makes more sense if you disregard the 6 degrees of freedom.
Disclaimer
Note that i do not have all the programs from CST. However i have enough programs and have done enough of them to have an informed opinion to recommend you what to do. And i am biased toward TACFIT. I love the simplicity of the protocols in TACFIT. This does not mean that the rest are not as good. They are. All programs from CST are some of the best and most innovative fitness programs out there. Also note that they are fitness programs, not sport specific programs. The only sport TACFIT is designed for is fighting. However that does not mean that it won't help you in other sport.
Thursday, April 28, 2011
Monday, April 11, 2011
Exclusive Interview with Ahmad Taufiq Muhammad
We have with us here Taufiq, strongman athlete from SG Titans for an exclusive interview. I first got to know about about the local strongman scene in my final year of Physiotherapy school. And every year i hear Taufiq's name amongst the top ten of the Civil Defence for National Servicemen (CDANS) Strongest Man competitions. Though this year he didn't participate in this competition, he won the Orang Kuat Sabah (Sabah Strongest Man) 2011. We are very honoured to have him here share some things about him and his sport.
Could you tell us about your fitness background (before strongman)?
I did Judo, Rugby, Track & Field in my younger days
I was always been in active in sports since secondary all the way up to Polytechnic. Before Strongman, it was Track and Field, I used to throw the discus and shot put. But I was better in the discus because of it’s technical demands because I’ve always been very technical and believed that good form and technique will go a long way! I’ve always been big... In fact I was a fat kid from primary school, but I was also very active in Track and Field. To be honest, Track and Field and representing my school kept me out of trouble from the gangs and other vices. So technically... I’ve always been big and strong. When I was 18 I totally gave up sports because of the “Singaporean Dream” of grades = progress. But was pretty much very wrong! I ballooned up to 130kg... slobbish, slow and totally demoralized. I was invited to train with Ngee Ann Polytechnic’s Track and Field team because I knew some people there and I’ve always love competing... because I was quite good at it too! Training 3 days a week made sure that my fitness was reasonable. Represented NP for various IVP meets too.
I’ve then swopped over to bodybuilding in the search for that “Muscle Mag” body... but gave that up because the dieting was ridiculous I’ve tried dieting and my lowest dieting weight was 92kg but I hated the way I look, because I was lean but it doesn’t appeal to me only to find out that Bodybuilders are on drugs. I’ve always believed in not using drugs because it’s also known as cheating! At 22 years... I totally lost interest in bodybuilding because of the amount of drugs in the sport.
Broke my wrist during friendly rugby game. But I still have that urge to train but I still kept going to the gym... ballooning up to 130kg of “FATNESS” doesn’t appeal to me. So what can you do? Squats... so I technically squatted for almost 4 days a week. 2 days heavy, 2 days light just to get that adrenaline buzz! I also noticed that I got stronger as the weight on the bar piled on. So I believe that squatting was the key that made me stronger.
How long have you been doing Strongman? And how did you get started?
I’ve started strongman in 2005, after I got my right knee reconstructed in 2004 July... I say again, squatting save my life! Because of the dense muscle tissue around my knees... I recovered in 2 to 3 months and I was walking with no crutches after 2 days after surgery! You can also say that I’m stubborn or strongwilled! All I wanted to do after my surgery was to squat again! I saw the Hometeam NS magazine about the first ever strongman competition in Singapore and I’ve always dream about competing in competitions like this because when I was 10 years old I saw Magnus Magnusson (WSM) competitor doing all these feats of strengths on TV! I’m glad that at 25 I’ve finally got that opportunity in Singapore. So from 2005... there was no looking back and I’ve been in it till today and competing in Singapore, Johor and most recently in Sabah! I’m glad to be feature always in top 5 almost every year. But this year I had to withdraw due to a chest infection but recovered just in time for Sabah, and with only 5 days of training since I fell ill from 2nd week of February.
How many calories do you take a day?
Honestly... I don't count calories, I think it’s a waste of time! I go by how my body feels. But I can tell you that I eat 6 to 8 meals in a day if it’s competition season. I have my very own meat supplier sending 20kg of meat to my place every month! Below is a sample of my meal on a normal day on a training day during competition season.
7am: 300g Steak, 2 Eggs and 1 Slice of Toast (own cooked meal)
10.30am: Salmon & Prawn Pasta (own cooked meal)
1.30pm: Sliced 300g beef with onions Sandwich with some fiber (own cooked meal)
4.30pm: 2 apples, 2 oranges, Ribena, dried fruit like raisins, dates or figs
Workout at 6pm to 8pm (raisins and sultanas in between sets)
Post workout: Protein shake, roasted cashew nuts, almonds, peanuts
8pm: 2 Chicken breast (Grilled) with bread or naan (own cooked meal at home or eat out)
10pm: Fruits... lots of it!
Normally, my kitchen would be a buzz of activity because 3 pans are going at the same time!!! I also have a “cooler box” in my car, to keep my food warm. I also drink down about 4 to 5 litres of water a day! No soft drinks at all or at least I try not too. If I don't have my meals with me... I’ll try to find substitutes like fish soup x 2 bowls, chicken chop no sauce... it’s always about alternatives, you have to be flexible.
I also try not to depend too much on supplements because I prefer food! I only use supplements or shakes when I have no choice! If I’m in off season... I eat normally like 4 to 5 meals a day, with snack of fruits and nuts. I always have a pack of raisins and dried fruits in my bag to snack on. I don't like snacking on processed food, fast food or junk food. My body is already stressed from my training, why should I stress it even more to process the rubbish.
What is your favourite food?
I’m on a SEEFOOD diet... I see food... I eat it! Basically... all dead animals especially beef! But I my fiber intake is also high. I’m a foodie and the thought of eating tasteless food doesn’t appeal to me. If I eat something heavy, my workout on the next day will take care of everything!
What's your training program like?
Training program is pretty simple, 3 or 4 days a week, depending on my schedule. By the way... if I train at the gym for 2 days a week, it’s only 3 exercises... Deadlifts, Pull Ups, Military Presses and Squats!
Monday: Deadlifts, Pull Ups ( 40 mins max)
Tuesday: Rest
Wednesday: Squats (40 mins max)
Thursday: SG Titans (Light & Easy)
Friday: Rest
Saturday: Rest
Sunday: SG Titans (Use and Abuse, heavy work)
Training with SG Titans would include, yoke walk, farmer’s walk, tyre flips, sled pulls, sledge hammers drills or whatever is on the menu. Normally, we would start with Kettlebells or circuit training before strongman begins. Rolling on my roller is a nightly affair before I sleep. Sometimes on rest days I might do Bulgarian Bags with Coach Yasir as a form of recovery, Bulgarian bags are not heavy and they also help with shoulder mobility.
As for my cardio, I don't indulge or have any interest in running but I do KBs jerks, snatches, or long cycle for time or reps (trust me 8 minutes of KB Snatches is enough to make me cry!!), Bulgarian bags, swim, outrigger canoe paddling (when I have time).
For intense cardio... I would recommend, 20 Flips of 270kg Tyre with a 7 second temp x 3 sets! It’s going to be intense!!! You can always drop by at SG Titans if you are keen to do strongman implements! www.sgtitans.com
How does kettlebell lifting / sport fit in with Strongman?
Kettlebell lifting is actually a good alternative to strongman during the off season, because it is not realistic to train with Strongman implements the whole year! Your body needs rest and get some time off from the weight. Kettlebell work also helps in developing the core, stability and efficiency. I use Kettlebells drills more as a tool for cardio. Because I’m weigh 110kg to 116kg (competition weight) but 120kg to 125kg in off season... running is out of the question, so KBs are an awesome substitute for cardio. I always had reasonable mobility with my shoulders and hips but now... after KBs my mobility has improved.
Little did I know I was hooked to being more mobile and functional in terms of movement. I explored with Bulgarian Bags, Club Bells and other forms of tools. I also adopted them because of injury prevention and I’ve never looked back since. Strength with no mobility is useless! You need to be quick, fast, mobile and agile. No point weighing in 120kg strong as hell but no technical or mobile ability.
I’m so hooked that I’m keen to be ranked in WKC Kettlebell Sport and maybe give a go at WKC Kettlebell Strong Sport.
How did you discover CST/TACFIT and what got you interested in it?
I’ve always been keen to try new stuff and I’ll be judge of equipment thus I’ve also always wanted to give Clubbells a try but its never around in SG or someone to teach it, but when I found out that Herman was doing it I grabbed the chance, contacted him and the rest is history!!! I wish I could attend more of his classes but my schedule and me being away from SG does not permit it. Well once I’m back in SG... I think I would be a permanent fixture at CST, hopefully!
How has CST/TACFIT helped you in your sport?
One of the most important components of CST/TACFIT was recovery that I’ve learnt from Herman! Previously after an intense set of 20 flips of 270kg tyre with a 6 second tempo, I would be puking or vomiting at some corner, panting and be in extreme pain. But since adopting the “active recovery” instead of panting and gasping for air, I noticed that my cardio ability has improved and I don't feel like I’m going to collapse and die!
The CST joint mobility drills were also a plus... I’m 116kg and can do a crow pose! That says a lot by itself. When people say that big guys are slow... I challenge them to that notion! I’m 116kg and can flip a 270kg tyre in sub 30 seconds for 20m! Yes I might not be able to run 100m, yes I might only manage to do 50m in the pool for 54secs and yes it’s amazing that I can do pull ups at 116kg...
Big, strong, mobile, agile and technically sound... thats what I hope to be and keep on moving in that direction! I’m also very thankful to all the coaches and instructors who have shared or imparted some of their knowledge to me. Knowledge is meant to be shared.
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