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	<title> &#187; Corrective Training</title>
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	<link>http://www.rawfit.co.uk</link>
	<description>100 % Hard Work: Get Fast - Get Strong - Get Lean</description>
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		<title>My friend the right cross </title>
		<link>http://www.rawfit.co.uk/2011/10/09/my-friend-the-right-cross%e2%80%a8/</link>
		<comments>http://www.rawfit.co.uk/2011/10/09/my-friend-the-right-cross%e2%80%a8/#comments</comments>
		<pubDate>Sun, 09 Oct 2011 08:47:28 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Article]]></category>
		<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Inspiration]]></category>
		<category><![CDATA[Martial Arts]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=5197</guid>
		<description><![CDATA[So I thought this month I&#8217;d turn my focus to one specific technique. The right cross/straight right (or left cross if you&#8217;re south paw). There is a running joke amongst my students, that when things get too complicated, they just start hearing me say “right cross”. However, as the saying goes, many a true word [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/10/09/my-friend-the-right-cross%e2%80%a8/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Kettlebell Meltdown Session</title>
		<link>http://www.rawfit.co.uk/2011/08/10/kettlebell-meltdown-session/</link>
		<comments>http://www.rawfit.co.uk/2011/08/10/kettlebell-meltdown-session/#comments</comments>
		<pubDate>Wed, 10 Aug 2011 11:00:30 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Chaos Heart and Lung Training]]></category>
		<category><![CDATA[Circuit Training]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Dynamic Effort]]></category>
		<category><![CDATA[Equipment]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[High-Octane]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Metabolic Conditioning]]></category>
		<category><![CDATA[Power Endurance]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Kettlebell for Fat Loss]]></category>
		<category><![CDATA[Kettlebell Metabolic Conditioning]]></category>
		<category><![CDATA[Kettlebell Metcon Workout]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=4856</guid>
		<description><![CDATA[&#8220;Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results.&#8221; Andrew Carnegie Group/Partner Kettlebell Meltdown Session Dynamic Mobility Warm-up Then: Partner 1: 6x KB Press-ups + 6x KB Renegade Rows (per arm) + [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/08/10/kettlebell-meltdown-session/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Attack is the best form of defence</title>
		<link>http://www.rawfit.co.uk/2011/07/31/attack-is-the-best-form-of-defence/</link>
		<comments>http://www.rawfit.co.uk/2011/07/31/attack-is-the-best-form-of-defence/#comments</comments>
		<pubDate>Sun, 31 Jul 2011 11:00:10 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Article]]></category>
		<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Inspiration]]></category>
		<category><![CDATA[Martial Arts]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Stephen Gaulton]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=4745</guid>
		<description><![CDATA[Attack is the best form of defence. When discussing strength training, we talk about progressive overload. This same principle is something that I take into my Jeet Kune Do classes to help develop my students.  Now I’m not talking about stopping the sparring and getting everyone to suddenly hit the bench, but what I am [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/07/31/attack-is-the-best-form-of-defence/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Mobility S&amp;C</title>
		<link>http://www.rawfit.co.uk/2011/07/22/mobility-sc/</link>
		<comments>http://www.rawfit.co.uk/2011/07/22/mobility-sc/#comments</comments>
		<pubDate>Fri, 22 Jul 2011 17:16:33 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Assistance Strength Work]]></category>
		<category><![CDATA[Body Weight Workout]]></category>
		<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=4679</guid>
		<description><![CDATA[Bodyweight Mobility Work Head to Toe Then: 8x Hindu Push Ups + 15x Stick Ups (against the wall) + 8x Planche Press Ups + 15x Serratus Anterior Floor Press (Press-up position arms slightly above your head &#8211; Protraction and Retraction) 3 sets. Each movement performed slowly Then: Clubbell Mobility and S&#38;C Exercises Gamma Cast Double [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/07/22/mobility-sc/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Strength Workout</title>
		<link>http://www.rawfit.co.uk/2011/03/29/strength-workout-2/</link>
		<comments>http://www.rawfit.co.uk/2011/03/29/strength-workout-2/#comments</comments>
		<pubDate>Tue, 29 Mar 2011 10:00:16 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[High Intensity Training]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3939</guid>
		<description><![CDATA[Think outside the box. Train movements not muscles. Dynamic Warm-up Followed by workout: 1&#215;20 light DeadliftThen: 1&#215;5 Deadlift 50% Max 1&#215;5 Deadlift 60% Max 1&#215;5 Deadlift 70% Max 1&#215;5 Deadlift 80% Max Then: 1&#215;5 OHS 40% Max 1&#215;5 OHS 50% Max 1&#215;5 OHS 60% Max 1&#215;5 OHS 70% Max Then: 10x Hills Sprints Then: Cool [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/03/29/strength-workout-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Olympic Lifting Programme</title>
		<link>http://www.rawfit.co.uk/2011/03/24/olympic-lifting-programme/</link>
		<comments>http://www.rawfit.co.uk/2011/03/24/olympic-lifting-programme/#comments</comments>
		<pubDate>Thu, 24 Mar 2011 18:00:50 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Power Training]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Olympic Lifts]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3903</guid>
		<description><![CDATA[&#8220;The quickest way to our goals is simple. Not easy.&#8221; Coach Dan John Dynamic Warm-up Then: 2&#215;20 Indian Clubbell Shoulder Mobility Drills 2&#215;10 Jump Squats 2&#215;10 Jump Split Squats Followed by: 3&#215;3 Snatch 2&#215;2 Snatch 3&#215;1 Snatch Then: 8&#215;1 Clean and Split Jerk Then: 5&#215;5 Front Squat 5&#215;5 Overhead Squats Then: Cool down and Recover [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/03/24/olympic-lifting-programme/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Tag Team Workout</title>
		<link>http://www.rawfit.co.uk/2011/03/16/tag-team-workout/</link>
		<comments>http://www.rawfit.co.uk/2011/03/16/tag-team-workout/#comments</comments>
		<pubDate>Wed, 16 Mar 2011 15:00:01 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Inspiration]]></category>
		<category><![CDATA[Metabolic Conditioning]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Power Training]]></category>
		<category><![CDATA[Training Videos]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[John Wooden]]></category>
		<category><![CDATA[Kettlebell Metabolic Conditioning]]></category>
		<category><![CDATA[Kettlebell Metcon Workout]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3832</guid>
		<description><![CDATA[JOHN WOODEN greatest basketball coach of all time said the following: &#8220;I was raised on a small farm in southern Indiana and Dad tried to teach me and my brothers that you should never try to be better than someone else. Always learn from others and never cease trying to be the best you could [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/03/16/tag-team-workout/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Single Kettlebell Warrior Workout</title>
		<link>http://www.rawfit.co.uk/2011/02/02/single-kettlebell-warrior-workout/</link>
		<comments>http://www.rawfit.co.uk/2011/02/02/single-kettlebell-warrior-workout/#comments</comments>
		<pubDate>Wed, 02 Feb 2011 21:59:56 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Metabolic Conditioning]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3513</guid>
		<description><![CDATA[Dynamic Warm-up Then: Kettlebell Warm-up 2mins x Around the Body Pass (1 minute in a clockwise direction, and then 1 minute anti-clockwise) + 2mins x Halos (1 minute in a clockwise direction, and then 1 minute anti-clockwise) + 2mins x Figure 8s (1 minute in one direction, and then 1 minute in the opposite direction) [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/02/02/single-kettlebell-warrior-workout/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Power Endurance</title>
		<link>http://www.rawfit.co.uk/2011/01/29/power-endurance/</link>
		<comments>http://www.rawfit.co.uk/2011/01/29/power-endurance/#comments</comments>
		<pubDate>Sat, 29 Jan 2011 09:00:35 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power Training]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3488</guid>
		<description><![CDATA[For the total development of the human being, solitude as a means of cultivating sensitivity becomes a necessity. One has to know what it means to be alone, what it is to meditate, what it is to die; and the implications of solitude, of meditation, of death, can be known only by seeking them out. [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2011/01/29/power-endurance/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Squatting</title>
		<link>http://www.rawfit.co.uk/2010/11/14/squatting/</link>
		<comments>http://www.rawfit.co.uk/2010/11/14/squatting/#comments</comments>
		<pubDate>Sun, 14 Nov 2010 21:11:20 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Article]]></category>
		<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3259</guid>
		<description><![CDATA[Squatting: How I Teach the Squat and the Reasons Why The squat is widely regarded as the &#8216;king&#8217; of the lower body strength exercises. There is no other equivalent in the gym that can develop flexibility, strength, activation of muscle tissue and hormonal response as well as the squat, or its derivatives. As with any [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/11/14/squatting/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Strength Session &#8211; Barbell Complex</title>
		<link>http://www.rawfit.co.uk/2010/11/04/strength-session-barbell-complex/</link>
		<comments>http://www.rawfit.co.uk/2010/11/04/strength-session-barbell-complex/#comments</comments>
		<pubDate>Thu, 04 Nov 2010 22:14:57 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[High Intensity Training]]></category>
		<category><![CDATA[Martial Arts]]></category>
		<category><![CDATA[Power Training]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Training Schedule]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Barbell Complex]]></category>
		<category><![CDATA[Sprawl Cleans]]></category>
		<category><![CDATA[Sprawl Deadlift]]></category>
		<category><![CDATA[Street Fights]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3215</guid>
		<description><![CDATA[&#8220;500 fights, that&#8217;s the number I figured when I was a kid. 500 street fights and you could consider yourself a legitimate tough guy. You need them for experience. To develop leather skin. So I got started. Of course along the way you stop thinking about being tough and all that. It stops being the [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/11/04/strength-session-barbell-complex/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Tabata Interval Training</title>
		<link>http://www.rawfit.co.uk/2010/11/01/tabata-interval-training/</link>
		<comments>http://www.rawfit.co.uk/2010/11/01/tabata-interval-training/#comments</comments>
		<pubDate>Mon, 01 Nov 2010 21:07:18 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Body Weight Workout]]></category>
		<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Body Weight Tabata Workout]]></category>
		<category><![CDATA[Strength Interval Training]]></category>
		<category><![CDATA[Tabata Protocol]]></category>
		<category><![CDATA[Tabata Workout]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3176</guid>
		<description><![CDATA[“The best chance you have if you wanna rise to the top, is to give yourself up to loneliness. Fear nothing, and work hard. One thing you’ll discover is that life is based less than you think on what you’ve learned, and much more than you think on what you have inside you right from [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/11/01/tabata-interval-training/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Stretching &#8211; The Worst Thing You Can Do For Flexibility</title>
		<link>http://www.rawfit.co.uk/2010/10/31/stretching-the-worst-thing-you-can-do-for-flexibility/</link>
		<comments>http://www.rawfit.co.uk/2010/10/31/stretching-the-worst-thing-you-can-do-for-flexibility/#comments</comments>
		<pubDate>Sun, 31 Oct 2010 10:38:49 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Article]]></category>
		<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Active Stretching]]></category>
		<category><![CDATA[Conor Hughes]]></category>
		<category><![CDATA[Flexibility]]></category>
		<category><![CDATA[Flexibility Training]]></category>
		<category><![CDATA[Joint Mobility]]></category>
		<category><![CDATA[Static Stretching]]></category>
		<category><![CDATA[Stretching]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3172</guid>
		<description><![CDATA[One of the most common complaints that most people have about their bodies, especially as they get older, is the issue of flexibility. Flexibility is a term that we use when referring to freedom of movement, and when one is flexible, he can move in a variety of ways without restriction. The definition that we [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/10/31/stretching-the-worst-thing-you-can-do-for-flexibility/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Indian Clubbells Strength &amp; Mobility Saturday 30th October 2010</title>
		<link>http://www.rawfit.co.uk/2010/10/30/indian-clubbells-strength-mobility-saturday-30th-october-2010/</link>
		<comments>http://www.rawfit.co.uk/2010/10/30/indian-clubbells-strength-mobility-saturday-30th-october-2010/#comments</comments>
		<pubDate>Sat, 30 Oct 2010 18:57:26 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Equipment]]></category>
		<category><![CDATA[Indian Clubbells]]></category>
		<category><![CDATA[Power Training]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Basic Indian Clubbells Techniques]]></category>
		<category><![CDATA[CJ Swaby]]></category>
		<category><![CDATA[CJS Fitness]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3163</guid>
		<description><![CDATA[Clubbells also know as Indian Clubbells, are a relatively new in the fitness industry. It hasn&#8217;t caught on as well as Kettlebells yet. Indian wrestlers have trained with them for centuries. Although it is not exclusive to India alone, the Greeks and the Persians have been documented to have used them to develop great strength. [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/10/30/indian-clubbells-strength-mobility-saturday-30th-october-2010/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Mobility Training May Be the Most Important Factor in Musculoskeletal Health</title>
		<link>http://www.rawfit.co.uk/2010/10/21/mobility-training-may-be-the-most-important-factor-in-musculoskeletal-health-2/</link>
		<comments>http://www.rawfit.co.uk/2010/10/21/mobility-training-may-be-the-most-important-factor-in-musculoskeletal-health-2/#comments</comments>
		<pubDate>Thu, 21 Oct 2010 15:36:20 +0000</pubDate>
		<dc:creator>Valentine Rawat</dc:creator>
				<category><![CDATA[Article]]></category>
		<category><![CDATA[Body Weight Workout]]></category>
		<category><![CDATA[Corrective Training]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Martial Arts]]></category>
		<category><![CDATA[Training Videos]]></category>
		<category><![CDATA[Flexibility Training]]></category>
		<category><![CDATA[Joint Mobility Training]]></category>

		<guid isPermaLink="false">http://www.rawfit.co.uk/?p=3085</guid>
		<description><![CDATA[My focus today was on JOINT MOBILITY. From all the kettlebell, barbell lifting and even bodyweight exercises our joints take serious battering. It real important to pay careful attention to our joints as they do not have a regular blood supply. To further explain the importance of mobility training below is a great article by [...]]]></description>
		<wfw:commentRss>http://www.rawfit.co.uk/2010/10/21/mobility-training-may-be-the-most-important-factor-in-musculoskeletal-health-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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