Box33 http://www.box33.com.au is a personal training facility that specialises in kettlebell instruction, weightlifting, strongman and metabolic stress
Tim Almond is the Director at Box 33. He is an SFG 2 certified kettlebell instructor, Primal Move 5 elements instructor and a Functional Movement Specialist level 2. Additionally Tim is a licensed Club Weightlifting / Sports Power Coach Level 1, Advanced suspension training course presenter and fully qualified Personal Trainer with certificates II, III and IV in fitness.
Tim has over 10 years experience as a Combat Fitness Leader and was a member of the Royal Australian Navy’s elite Clearance Divers. Tim is a Russian Kettlebell Certifed Instructor passing the Russian Kettlebell Challenge (RKC) in 2012.
Kelly has recently relocated from Melbourne to join the ranks of Box 33 as head trainer and kettlebell instructor. Kelly brings a wealth of knowledge in the nutrition field, drawing from her postgraduate studies in nutrition and own personal experience of losing 30kg. She is also a qualified weightlifting / sports power coach and has a solid knowledge of fitness programming that encompasses strength, conditioning and mobility. Kelly is an advanced suspension training coach.
Qualifications: Head Trainer Box 33, Bachelor of Science, Masters in Human Nutrition (currently undertaking), Cert III & IV in Personal Training and Fitness Instruction, Club Weightlifting / Sports Power Coach, Level 1, Strongfirst Girevik Certified Kettlebell Instructor (SFG)
Box 33 is located in Melville, Perth, Western Australia and specialises in Personal Training, Kettlebell workshops, General Fitness Training, Group Outdoor Training, Recovery and Nutrition.
The Box 33 Intensity based X-training (IBX) Model
Fitness is an expression of strength, endurance and mobility. In order to improve over all fitness levels, you will need to work on all three of these elements. X-training is known by many names, circuit training, PHA (peripheral heart action) and crossfit just to name a few. Any workout that combines strength and endurance is considered X-training.
There are other X-training general fitness models that use monostructural metabolic conditioning, gymnastics and weightlifting with equal frequency throughout the training week. Exercises that are selected for any given workout are picked from the above mentioned elements randomly and evenly. The focus is increasing the participants athletic preparedness for any given workout.
While this format of training has it’s benefits, it also presents weakness. For trainee’s who are just starting out in functional strength and X-training, the sometimes assigned workouts can, if preformed at maximal intensity and higher volumes produce too much metabolic stress to allow sufficient adaptation and consequently be detrimental to the strength component. Randomly selecting workouts and strength training sessions does not allow the participant to apply focus toward weakness and can over-train certain muscle groups just as easily as it can under-train them.
Initially, the Box 33 IBX model focusses primarily on strength and mobility as they are the fundamental elements of total physical capacity. Once sufficient freedom of movement a sound platform of strength has been established, conditioning routines are carefully structured into the program. IBX is strength training combined with athletic conditioning that varies in its level of stress depending on the specific volumes and intensities of the strength component. There are four levels of stress involved with IBX training being low, medium, high and maximal, each varying in time and intensity and specifically selected so as not to interfere with strength progressions. This method of training is well known for increasing lean muscle mass, reducing body fat and improving endurance, mobility and vitality.
HARDSTYLE KETTLEBELL WORKSHOPS
The “hardstyle” of kettlebell training was born in the spec ops of the Soviet Union. In the 1970s select units adopted a karate-based style of hand-to-hand combat. The hard style of kettlebell training evolved in the 1980s to support the hard style of fighting. As in martial arts, the kettlebell hard style chooses "power production over power conservation."
Learn the 4 fundamental beginner movements in a small group environment by an instructor with a Russian Kettlebell Certified Instructor.
Hard style Kettlebell training improves;
- Cardio respiratory fitness
- Posture
- Muscular strength and endurance
- Grip strength
- Fat loss
- Flexibility
- Core development