Monthly Archives: July 2010

The renaissance of Kettlebell training in the exercise industry is both a welcome reminder of the “iron game’s” simplistic past and an opportunity for professionals to implement basic, more purposeful training measures within the mainstream. While much of the industry is laden with foolish, if not unsound measures, Kettlebell training intuitively teaches a “total body” notion within resistance work.

That aside, Kettlebell training is not the panacea of training and is additionally gripped with training notions and methodologies that are heavy on marketing, light on substance. On the positive side, for users and training professionals, Kettlebells are fun, safe and arguably one of the best mediums to use in broad class environments. Whilst, that does not have the black t-shirt bravado that this business likes to hear, if it means the general-public makes a positive move towards improved health and resistance training, training professionals need to understand how to use them correctly.

The simplicity of the medium is that is a fixed weight medium that the most effective movements are compound. In this manner, the user derives the benefit from “total body” movements, where a significantly greater amount of muscle fibre are used than in the typical, isolationist exercises in most training environments. While there are certainly other mediums, such as medicine ball or bodyweight movements, can have similar benefits, the ease of compliance with Kettlebells is an enormous benefits.

The greatest roadblock in this training measure is proper technique, to which the vast majority fail to understand it is best conceptualized as a lower body driven tool. This is not an easy hurdle to cross but in essence, as a teacher, you must ensure your clients (or yourself) drives the weight, that is your hands, with movement initiated from the hips, glutes and hamstrings.

Once the user has learned how to properly generate power from the hips, through the thrusting action of the “Swing” and then later understand the acceptance of the weight, in the “Power Clean”, we are able to move into pushing actions. In this instance, we will look at one of the favoured lifts, whether Kettlebell or barbell, the Split Jerk.

While in all teaching environments, the Push Press and Push Jerk should be taught first, for a little dalliance into the future, let us look at the Split Jerk, which is arguably the finest “standard” lift for developing explosive power. This also allows us to work quickly into one of my favoured training “complexes” that many professional trainers use within their classes.

In the photos shown, after Power Cleaning “doubles” (top photo) the drive phase of the lift with a slight dipping of the knee's (photo number two) and then powerful thrust up with legs as if jumping, projecting the load upward as you simultaneously launch in the deep split lunge position and catch bells (photo number three). With bells locked firmly upright, the back leg drives forward to standing position, ensuring posture is perfect. As with other weights, there must be complete adherence to the Renegade Concepts of Training™.

There are obviously numerous issues with this lift for intermediate or advanced lifters as loading will not be sufficient once the legs are involved more but for casual users and the mainstream, this is a strong start.

prepared by John Davies

photos supplied from Renegade Training's "18E

From “The Plan, part three”, we learned how the RED2 program runs parallel to one of my most progression training systems, DMC™. While the latter is an intriguing system that is based upon folk dance and my observations of wildlife that proved to be the basis of my theories of Renegade Training™ and many have called it a revolutionary training measure, RED2 is a totally, different tool.

The RED2 system is an upright program, with the intention of “re-educating” the body to move properly, emphasizing body control, foot strength, fluidity of motion, development of musculature along the posterior side of the body and efficiency of movement. The program starts with “marches” that although they look easy, when performed regularly will play an enormous role in promoting proper projection of the lower body. Many users, whether from elite athletic fields or everyday exercise enthusiasts, are realizing how this is, in many ways, a unique system for total overall development as well as pre and or rehabilitation.

Following the first series of marches, effectively forward and backwards lunges, performed at slower pace, i.e. 4/4 timing, the individual moves to “toy soldier” high step, that like the first is surprisingly difficult.

Whereas in the first movement, action is initiated with the projection of the lunge with high knee lift, in the “toy soldier” the lead leg is lifted such that the heel is well above the upper portion of the plant knee, with the toes pointed straight upward. Though this is extremely challenging, the user must not shift measurably to the opposite side. Failure to do so will serve as evidence for weaker foot, ankle, hip and core strength as well as flexibility.

From this position, the user “falls” into a deep lunge position, requiring of-course intense strength of the posterior chain. In the lowest position, the trail foot will have pivoted off the big toy with the bottom of the foot near perpendicular to the ground. The user will need to have considerable strength in the posterior chain and core to be able to maintain this position and then, with complete control, push off the lead foot back to the starting position.

In the final section of the “toy soldier” march, the user “punches” back the heel of the foot as they drop into a deep reverse lunge effectively in the same position as the opening sequence. The back foot will have pivoted off the big toy with the bottom of the foot near perpendicular to the ground. In the return movement, the action of the big toe is crucial in driving up and forward. Like the opening pattern, the "toy solider" is repeated forward and backward, alternating legs, for a period of six continuous minutes, with the existing starting RED2 program now twelve minutes in duration.

prepared by John Davies

photos supplied from Renegade Training's "Pink, les séances de Paris", scheduled for release winter 2010

Amongst the exercise world that banters around notions of strength, rarely are issues of athleticism or true health discussed. The idea that every facet of training occurs in the weight room is a complete falsehood and unfortunately, the true physical needs of sport is discussed rarely.

The reason for this is a sorted mess where blame is not easy to pinpoint but likely a mixture of a public that rarely participates in sport after their teen years and the commercialization of the business. The young athlete, who is so easily influenced, is impressed by the apparent “feats of strength” but rarely considers how study after study has confirmed that the top weight room numbers on each team come from those who rarely play. This does not mean that resistance training will not have positive impact on sports production but is merely part of the whole picture, where the one thing is the whole thing.

Yet amongst the various physical attributes that serve as a foundation that sport mastery rests upon, range of motion training is deplorably poor. There is no suitable answer to why this relatively straight forward training area is avoided yet one common denominator against under performing athletes is poor flexibility. That will be a harsh comment for many to digest, particularly those who are dedicated to excelling in sport and focus entirely on “strength training” but you cannot be strong, unless you are flexible.

from "Sessions, the Snowboarders Journal"

Typically most training regimes are extremely neglectful in one area more than others; range of motion. Yet failure to possess sufficient range of motion will hinder recovery from the stress of sport as well as dryland training and furthermore restrict skill development. Improved range of motion will enhance motor functioning, creating a potentially more graceful and agile athlete, reduce muscle fatigue and the likelihood of injury.

There are two very distinct types of range of motion work that we will consider independently:

• Dynamic
• Static

Within the “Renegade Wheel of Conditioning™”, each “spoke” of the wheel will influence the other, and therefore each training area must be understood for its broader implications. There are four distinct manners that are used to improve range of motion:

• Static flexibility
• Tumbling and Floor drills
• Hurdle mobility training
• RED2 and DMC™

At the end of each training session, static range of motion work is performed with long passive stretches and deep difficult holds, with extreme muscular tension, controlled breathing patterns and will assist in eliminating tension from the body.

In future additions of "The All-Around Athlete", we will go through a step by step process of important static stretches that every athlete needs to utilize.

prepared by John Davies

photos supplied from "Pink, it's the New Black" and "Pink, Live at Crystal Cove" from Renegade Training™

The pun of finding a “solution” to your dietary woes is to in-fact, not to diet at all. Healthy living does not involve obsessing over finite macronutrient mixture but starting with an understanding of cuisine and improving the quality of life.

Though the notion of “improving a quality of life” has become launching ground to a myriad of products in the market now, truthfully the broader notion of a “style of life” spreads throughout every decision. As modern society looks to reverse its problematic health conditions, all it needs to do is look in the past for solutions. Sadly, for those who consider the broad implications, upon introspection you will realise we as a culture we had it all but threw it away.

While there is a myriad of hypothesis’ of how “this” occurred, each far beyond the scope of this commentary, the sad twist of this tale is that few in present day society can recall a “simpler” time without technological advancements. The massive shift in society, starting with the Industrial Revolution of late 18th and early 19th centuries and leading to the recent Digital Revolution of recent times, has led to a rapidly different world. While there have been many irreplaceable modern conveniences and super connectivity of the world has had enormous benefits, the cost has been mighty and rearing its ugly head in overall quality of life for many.

While nostalgic visions of the past is short-sighted and fail to recognize vast improvements in society, there are equally many lessons to be learned in areas not typically considered. Possibly the biggest areas of concern revolve around a pace of life being out of control for many, with the trickle down effect being obesity and other health-related issues.

In the maddening rush for faster, faster life, many have forgotten life is a long slow dance, to be savoured. A vessel to be filled and drank whole but never a race unless you wish to get to the end, faster. While the rear-view mirror accords a solid understanding of where things went wrong, reversing course is a near impossibility in the broad perspective. Life on the autobahn is not about to come to stop but for the select few who want to improve the quality of their life, the steps are relatively “simple”.

In many ways, modern living requires the “snow globe” approach summary judgement. Effectively take want is often accepted, turn it upside-down and shake out virtually every thing that is accepted today and reconsider if it is an “improvement” or merely another story of losing focus on what is important. That will not only push some old world truths into the modern world and finally make people realise that all those charming conveniences that you have been sold have derailed much of the family life, degraded the sanctity of dining with family and of-course led to poor health. Just as many drive to the gym to walk on the treadmill without ever realizing the near observational comedy of the event, the drive-thru window has severed the sensibility of slowing down to enjoy a meal. The “convenience” of sitting in a car, consuming a culinary crime is unhealthy and ignores the quality of life that comes enjoying a meal with family and friends.

For those looking for key item to highlight like some makeshift best-seller list commentary, in truth the answer is the one thing is the whole thing. Quite possibly the quick fix is simply to have style, appreciate the subtleties in life and all the rest will take care of itself. The “simplicity” approach to cuisine not only changes how you eat, enjoy it, how it is prepared and of-course gather it.

The first consideration in shopping must start with a social awareness of purchasing goods from local farm co-operatives, markets and the like who support ethical farm practices, where possible. Naturally, that is not available in all locations but when possible needs to be embraced. That aside the best route often comes from your own work and toiling in the soil can be both relaxing and should you have the space, provide you and your family a quality meal.

A number of months ago I dug into the soil and planted my own little garden. While somehow managing to channel those black and white images of my Grandfather clad in a suit looking amongst the tomato plants and doing the same is a tale for another time, harvest is coming soon. Within the next month my tomato plants, will full ripen and along with the basil and lettuce from the garden will be ready for a classic salad, in a typical provençal styling.

Summer harvest salad

Ingredients
Three large vine ripened tomatoes
1/3 cup of Olive Oil
Small red onion, chopped and diced
Smidgen (3 teaspoons) of balsamic vinegar
Pinch or two of sea salt and fresh ground pepper.
3-4 fresh basil leaves torn asunder
One head leaf lettuce leaves,

Preparation
Dice tomatoes, place in bowl Olive Oil, balsamic vinegar, salt and pepper.
Allow to marinate for fifteen minutes before pulverizing with wooden instrument.
After sitting for another fifteen minutes at room temperature, added onions and basil.
Wash and tear lettuce into small pieces. Mix in tomatoes and serve.

The Round Table is a regular no-nonsense column prepared by John Davies for USP Labs that will contain useful advice on diet and lifestyle to ensure optimal health for you and your family.

Prepared by John Davies

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

There is no disputing it but Kettlebell training has become a “cause célèbre” of the modern exercise world. While some praise its values to no end, still others recognize its limitations, thus creating the controversy.

Quite truthfully, the modern exercise “game” is both the vindicator of Kettlebell training and its assassin. Many of those who promote the tool in the media make such outlandish claims that the medium is an open target for those who see beyond the marketing efforts and countless “log-rolling” initiatives.

While the endless marketing imagery that likes to portray another historical perspective of the Russian exercise system, seems comedic at times given it is marketing to a group that conjures up grand images of being tough, with the ever-present black t-shirt on, it has deflected the mediums relatively steep learning curve, when taught properly.

The key to that notion is “taught properly” because while the much of the online training courses for Kettlebell training likes to promote a barbarian look to the medium, in truth it is façade that shields the public from a fun training tool for the mainstream. While this flies straight in the hornet’s nest of those who like to promote the tough-guy imagery of Kettlebell training, they are a simple tool that every training professional should know how to use but equally not espouse them as the panacea.
The great advantage of Kettlebell training is likely the simplicity of the tool as it is a basic fixed weight medium that the most effective movements are compound in nature. A new user, who is use to the standard isolationist exercises in most training environments, feels the immediate benefit of full body movements. Quite naturally, other mediums derive the same benefits but if the public finds kettlebells a “fun” approach to training, the responsible training professional needs to supply the proper learning environment to maximize benefit, within a safe learning benefit.

Though repetitious, Kettlebell training is a safe, effective resistance training method but in entering this genre, it is important to learn how to perform the movements correctly. Beyond the marketing of this sector, this is where I have some significant differences of opinion to much of the industry.

First off all training, regardless of medium, adheres to the my “Renegade Concept’s of Training™”, which are:

• movements trained, not musculature
• efficiencies of movement reinforced
• motor patterning and grafting of movement
• postural alignment is emphasized and perfected
• stabilization in the most destabilized training environments
• force developed such that it can be projected, accepted and redirected at maximal levels
• adopt to chaotic environments

This effectively outlines that force generated in compound movements is via a powerful drive of the lower body, despite the load being in your hands. Essentially, despite the weight, the kettlebell in this case, being in your hands, you perform the lift it with your legs.

While this might seem to be a modest difference from the standard approach but by using the legs, force increases exponentially and the movements become much simpler to perform. This is not only a “safer” approach to resistance training, as I never deviate from a neutral back position in the standard lifts but creates a problem for advanced athlete’s with Kettlebell training given the weight will not be sufficient. This is the peculiar nature of Kettlebell training because as you learn to use your total body in the lift, you will effectively have greater energy demands, thus improve fitness and potentially reduce body fat but you may find that you will quickly need to add further stimuli as the movements are “too light”.

Firstly, it is important to learn the basic lifts correctly. After learning the basic swing, the incumbent should capture the notion of generating power via the hips and legs and advance to the next lift; the Power Clean, from a "hang" position.

The Kettlebell Power Clean is an interesting movement that can be learned in a remarkably short time. It is a very short, quick movement and thus you have to learn how to lift the kettlebell just "enough" to perform the “catch”. Any above the “catch” will only cause problems with the bell striking the forearm and possibly causing injury. The position of the arm position is akin of a boxer in protecting their ribs and therefore the elbow is positioned against the ribs as the kettlebell is caught.

In the starting phase of the lift, the individual should be standing upright with feet slightly shoulder-width apart. To initiate movement push hips / buttocks back to a neutral back position (top photo)From this position, explosively driving hips up and forward, projecting elbows upward relatively close to the body as you rise up on your toes. As the kettlebells approach mid sternum level, the elbows shoot through, held tight against the rib cage and allow the load to smoothly land against the forearm (photos two and three). The kettlebell will be resting on the bicep / deltoid region while you simultaneously dip slightly underneath to "soften the catch" (bottom photo). At the completion of the movement, your fist will point directly towards your chin, with your elbows pinned against your ribs. To complete the movement, lift the elbow and thus allow the bell to smoothly descend in reverse order of the lift, catching it softly with your legs absorbing the pressure and begin the next repetition.

prepared by John Davies

photos supplied from Renegade Training's "Deuce's Wild"