Monday, 1 December 2014

Ski training for power and explosiveness - Verbier

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Today's training:

Warm up: 
Bring Sally Up Squats
Single and 2 person prowler sprints
Stretcher Carries

WOD
21-15-9
Kettlebell Swings
goblet Squats

Not much to ski on yet in Verbier, lac des Vaux is open, La Chaux and Attelas -Ruinettes.
tiny bit of snow fell last night high up, but the weather is still not cold enough for the cannons to blast out some snow.

Thursday, 27 November 2014

Ski Training - Pre-season strength and conditioning in Verbier

Utilising the old tyres from the Quad. They work well!

Today's training:
5RFT
150m Run
5 SDHP 
5 Turkish Getups (each Side)
5 Single Arm OHS (each side)


Monday, 24 November 2014

Mountain Fit training Verbier

Todays training in Verbier:

Warm Up:
Bring up Sally Squats - Bring up Sally Leg raises
100 changing hand Kettlebell swings

WOD:
3 x 4 minute rounds of 
1 minute - Box Jumps
1 minute Dumbell Snatch
1 minute Landmines
1 minute Tyre Flips
I minute rest in between rounds

Max Effort - Knees to Elbows

Saturday, 22 November 2014

Ski Instructor Verbier

Exciting new developments - After 7 years as a Ski instructor with Ecole Suisse de ski Verbier, I am moving to a new ski school in Verbier  - Swiss Snow School Verbier - a small bespoke ski school with some of the best ski/snowboard coaches (with the highest Ski Qualifications) and free riders in Europe. Call me to discuss your ski requirements!

The Mason Survival Mountain fit Bootcamps have taken off and our little band of hardcore athletes have really taken to this type of functional/strongman type of training.

I have bought a little toy....so I can get equipment up the mountain and have more scope for true altitude training at 3000m
Mason Survival Yamaha UTV

Tuesday, 3 September 2013

Training Log 26th August - 1st September 2014

Monday 26th August

Box Squat 10x2 @120kg
GHD Raises 4x10
Back Extensions 4x15
Banded Good Mornings 3x20
TRX Face pulls 3x20

Tuesday 27th August

Strict Press 7x2 @67.5kg
Shoulder Up and Overs 3x20 @45kg
Farmers Walk Shrugs 4x20 @35kg

Wednesday 28th August

Deficit Deadlifts 12x3 @130kg
Strict Ring Pullups 10x5
Side Bends 3x20 @24kg

Friday 30th August

Back Squat 6x3@135kg
Hip Raises 3x30 @40kg
Strict Ring Pullups 10x5
Banded Pull Aparts/Pull downs 3x20 x 2

Saturday 1st September

Farmers Walks 4x40meters @115kg
Prowler Pushes 4x25meters @100kg







Monday, 26 August 2013

Combat Shooting Course and Training 19th - 25th August

On the 24/25th August I went to Walenstadt to Primus Pilus Combat shooting School.
Primus Pilus are at the leading edge of firearm training and Jordy Mckay one of the best combat firearm instructors in the business.

This is an overview of exercises and drills:
Equipment:
Pistol - Smith & Wesson M&P9mm : Assault Carbine - SIG 553 : Shotgun - Remington 870


SIG 553 - Lateral movement

Safety review
Proper weapons safe handling
Fast weapon manipulation
Speed Reloads and unorthodox magazine change techniques
Grounding the fundamentals and shot placement
Close combat skill sets and relevant course of fire
Proper use ofcover and barricades
Lateral movement between cover
Close range marksmanship
Weapon transitions
timer induced speed scenarios
Weapon maintenance, cleaning and inspection





Course was excellent and held in a state of the art facility, the only one of its kind in Europe. Completely discreet, secure and off limits to the public.



Remington 870 - Combat Shotgun
Mason Survival are planning to run some joint courses with Primus Pilus involving firearms training and Close Quarter Combat/Self defence/SPEAR System scenario based training.

Get in touch with either myself or  Primus Pilus Combat Shooting School for further details of what is going to be a great course.


Satans box drill video












Strength Training Log 19th-22nd August

Monday 19th

Box squats 10x3@110kg 1 Min rest in between sets
Glute ham raises 4x10
Good Mornings 4x10 @60kg
3x20 Banded pullaparts
Banded Good mornings 3x20
Banded Pull aparts 3x20
3x20 shrugs
3 x sled pulls @100kg

Tuesday 20th August
Close grip Paused Bench Press (pause at bottom, middle and lock out for 3 secs) 3x3 @90kg
Strict press 7x2@65kg
50 Strict Ring pullups

Wednesday 21st August

Speed Deadlifts 12x3 @130kg
Bent over rows 7x10 @60kg
Side Bends 4x20 @20kg

Thursday 22nd August

Back Squat 6x3@130kg
3 x Sledpulls @120kg


I pulled my elbow tendon last week when I was doing some Power Clean practice so have had to adjust training this week with some lower weights and difference exercises.


Christina and JC did their first Crossfit WOD with me this week.....I took them through Fight Gone Bad with scaled weights.....They kept on going and did great!

Tuesday, 13 August 2013

Strength training - Verbier 5th August-10th August

It's been a while since my last blog, but mainly have been keeping my updates on my Mason Survival FB Page  -  Mason Survival FB page.

I returned back to Switzerland on Sunday 4th August, having been back in the UK for the last 3 months.

I have been concentrating on more strength/speed type training for the last 2 month, working on increasing my speed on lifts, assistant exercises to ultimately to get stronger.

I have been training with the Guys at Max Strength and have been doing lots of banded work, deficit/partial lifts, speed lifts, specific assistance work and its been a great 2 month training.

So, now I'm back in Verbier for the next 4 weeks and still going to be focusing on the same goal...GET STRONGER AND FASTER!


box squats in the garden

Monday 5th August

Box squats 10x2@120kg 1 Min rest in between sets
Glute ham raises 6x5
Back Extensions 4x12
TRX Face pulls 3x20
Banded Good mornings 3x20
Banded Pull aparts 3x20

Tuesday 6th August

Close grip Paused Bench Press (pause at bottom, middle and lock out for 3 secs) 3x3 @80kg
Strict press 7x2@60kg
40 Strict Rope pullups






Wednesday 7th August

Speed Deadlifts 12x3 @120kg
Bent over rows 5x6 @80kg
Side Bends 4x20 @20kg



                                                                                    Friday 8th August

Back Squat 6x3@120kg
Bench press (Pause at bottom and top) Descending ladder 10@60kg 8@70kg 6@75kg 4@85kg 2 @100kg
Fat grip Hammer curls 4x9@15kg

Sunday 10th August

Powerclean and Powersnatch practice