The efficient use of time is one of the complex issues in modern society. Time is a valuable commodity and with little to spare, exercise is often one of the first to hit the chopping block.

Yet one of the best training approaches for generalized use is equally time sensitive. Training complexes assist in the development of overall fitness, will help reduce unwanted weight as well as improve power and force production. When designed properly as training complex will enhance all aspect of typical exercise regime but with a time sensitive manner. Within my approach, training complexes serve as a foundation of resistance training to teach leg and hip drive as well as overall “body harmony”. Returning to the one of the more obtuse notions of my theories on resistance training, one key is lifting a weight in your hands through force generated with your legs.

Utilizing the most basic complex in Renegade Training™, a lifter can generate and extraordinary workout in roughly twelve minutes, quite obviously allowing them to do additional work such as RED² and DMC™ to fill out a perfect balanced regime.

The set and rep scheme are performed in “ascending” and “descending” order, where the “focus” lift of each complex (the first lift in the sequence) is performed six total reps. As an example in a “PC to FS” “2:1 ascending” set, the Power Clean would be performed twice before one Front Squat to complete the first of three repetitions.

After reviewing proper technique of the Power Clean, Front Squat and Push Press / Split Jerk, perform the following training session. Rest intervals should be 45 seconds between sets and yes, welcome to the world of Renegade Training™.

You have twelve minutes to complete your task, time to get to work and get serious. This is not empty clatter because those who think this is false bravado or even clever marketing need to understand loud and clear that I demand excellence. I will not hear the slightest of waivers and find mental weakness inexcusable if not simply vile. Those who walk in the doorway of Renegade Training™ know we have a mandate to leave great paths for others to follow and this assumes each in line will press forward with a commitment to leaving a great legacy.  I warrant this work will be extremely challenging but in so doing, you will learn to breathe a fire that says adversity is something we overcome and yes, once again, if it’s that easy, I don’t want it. Throughout my life, I have pushed aside doubters and cheated the darkest fate against all odds and while there are many reasons for my success, with my back up against the wall the anyway, anyhow attitude is one card that can’t be beat.

Get to work, it’s time to build leaders of tomorrow, today.

1. Power Clean / Front Squat: Ascending 2:1, repeat x 3
2. Front Squat / Power Clean: Descending 2:1, repeat x 3
3. Front Squat / Push Press: Ascending 2:1, repeat x 3
4. Push Press / Front Squat: Descending 2:1, repeat x 3
5. Back Squat / Split Jerk: Ascending 2:1, repeat x 3
6. Split Jerk / Back Squat: Descending 2:1, repeat x 3
7. Power Clean / Front Squat: Ascending 3:1, repeat x 2
8. Front Squat / Power Clean: Descending 3:1, repeat x 2
9. Front Squat / Push Press: Ascending 3:1, repeat x 2
10. Push Press / Front Squat: Descending 3:1, repeat x 2
11. Back Squat / Split Jerk: Ascending 3:1, repeat x 2
12. Split Jerk / Back Squat: Descending 3:1, repeat x 2

prepared by John Davies

photos supplied from Renegade Training’s “Dawn Patrol, part one”