Chief Brabon | Coach

Chief Brabon

Phone: +61 437 770 030

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25.01.2022 #SkwodWOD Over the past few months I’ve had a lot of people message me asking whether I could post more workouts that they do at home, or with minimal equipment. Now that we have rearrange our home gym to create more space, I’ve decided to start posting regular SKWOD WOD’s.... For those that don’t know a WOD is a Workout Of the Day. For this first workout I’m working with kettlebells, but you can actually do this exact same workout with dumbbells. SKWOD WOD ONE Complete one set of each of the exercises below with just 15secs between sets. Repeat the circuit 4 times in total Single Arm Crouch Thruster (R) x 10reps Single Arm Crouch Thruster (L) x 10reps Bias Bulgarian Dead-lift w/ Single Arm Bent-over Row (R) x 10reps. Bias Bulgarian Dead-lift w/ Single Arm Bent-over Row (L) x 10reps. Depth Push-up into Single Arm Straight Clean x 20reps (10 on each side). I look forward to hearing how you go. Competition Kettlebells from @Gym_Direct . #WOD #Kettlebell

24.01.2022 #HeBeRollin That moment you realise your best mate is drivin the coolest whip in the neighbourhood . Zeke out cruisin in Fenton (my 1979 Range Rover Suffix).

23.01.2022 #WaterIsLife As my amazing wife, Nutrition Coach Emilie tells our athletes, tactical athletes, transformation clients, and boot campers time and time again, the single most important thing we put in our mouth is WATER . When it comes to both survival, and performance water is second only to oxygen in order of importance. It is utilised in ever process within our bodies.... I try to remind our people as much as possible to pre-hydrate (taking adequate water in in the 6 - 12hrs prior to training) and re-hydration (in the first 6 -12hrs after training). To give you just an example of how much water you can lose in a single training session, I weighed my self 15mins prior to completing a 60min session on the South Coogee Death Stairs wearing a weights vest, and then weighed myself 15min after the session. In the short period of time I had dropped just over 2.5kgs, which equates to a loss of around 2.5 litres of water and electrolytes. So, as a result, I will now look to take in a minimum of 5.5 litres of water over the next 12hrs. Be sure you stay on top of your hydration game team . #FitnessAdvice #NutritionAdvice #Hydration #BaldBeardedAndInked #LandRoverDefender #LandRoverPerentie

10.01.2022 #SkwodWOD #LegDay So, anyone who has undergone any Private Coaching with Emilie and I at SKWOD or Original Bootcamp will tell you that Every day is Leg Day (in one form or another). If you aren’t doing lower-body specific strength or power training, you are doing mobility, stability, or muscular-endurance work.... On Wednesdays though, are primary focus does tend to be on legs. To that end, I’d like to introduce you all to a little thing I like to call Australian Volume Training. We all know the benefits of German Volume Training (10 x Reps x 10 sets). Being an Ultra-Endurance Athlete, and a Coach often called upon to work with current & hopeful Special Forces & Special Operations Soldiers, my personal interpretation of the classic shifts the focus from Strength/ Hypertrophy to Strength/ Endurance. The premise is simple - 20 x Reps x 20 x Sets. Today’s SKWOD WOD teams Dumbbell Goblet Squats withDumbbell Romanian Deadlifts. 20 reps x Goblet Squats 30 sec rest 20 reps x Romanian Dead Lifts 60 sec rest Repeat x 20 Rounds Give this one a go, and challenge someone who you think might have the legs for it. #RunnersGottaLift #AustralianVolumeTraining #WOD #DumbbellWorkout

09.01.2022 That moment when your kids remind you that their Mum is British (though she definitely wasn’t a Scouser, like these two geezers appear to be). Seriously though, our thoughts are with our friends and family in the UK. We hope you are all safe and well. @LuciferAndEzekiel ... #Dogs #JackRussel #FoxTerrier #UK