Monthly Archives: November 2010

Invariably, the winter months see a variety of different goals within training circles, each with complexities due to weather conditions. While likely, the most challenging focal point in the winter is general fitness and athletics, where running conditions are often difficult, for many the colder weather sends a signal to build muscle mass.

Debate it all you will but never too far from the interests of the iron game is a straightforward goal of adding a significant amount of muscle in the winter months. Excluding those who prefer winter sports or do not mind training in the cold, many set aside the cold weather days as a “bulking phase”.

That said, a quick walk through most weight rooms during the winter months reveals the startling fact that most are not focusing their attention where they should be in pursuit of greater mass.

While, lifting for mass gains takes a relatively uncomplicated approach, it does nonetheless have some very stringent rules. The top three concerns I have in most:

• Ensure that training time efficient and the basis of the workout is Squatting, Pulls and Overhead Presses, with their various hybrid lifts. The greatest problem many younger lifters have in their program is that they are focusing on isolationist exercises, on smaller muscle groups and forgetting the great mass building movements. Within more experienced lifters a similar problems happens when they gravitate to complex training approaches or mediums that they do not need but may simply like. Avoid over complicating your workout and focus upon basic movements.

• If training has become over complicated in the modern “iron game”, diet is a ten-fold issue that makes most professional coaches and trainers roll their eyes in bewilderment. Regardless of your training goals, you need to eat high quality food, within a balanced diet and eliminate calories from processed food that has no true nutritional value. I strongly encourage all individuals within my training regime to consume fifteen plus servings a day of vegetables and fruits, along with a quality protein component from a variety of sources.

• Going against the notion of “lifting heavy”, I want to stress to lift correctly. Being very honest, a casual glance through every commercial gymnasium I have visited over the last decade has revealed technique to be horrible and an accident ready to happen. Very typically, posture is poor and despite good intentions of using lifts such as Squats and Deadlifts, they become rounded-back versions. When this occurs, movement is not generated properly and the lifter does not receive the desired impact of the lift. When you “cheat” in an exercise, any benefit is very short-lived and you end up cheating yourself.

prepared by John Davies
photos credit: John Davies performing Bent Press copyright protected © Renegade Style Productions, 2008.

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 it 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.

Training complexes can be an extraordinary approach within a broad spectrum of exercise goals. They can vary from basic bodyweight movements in an early period of adaptation, to general physical preparation to suit any level of individual or highly complex actions for elite athletes.

Quite possibly the benefit of training complexes comes from the long-term development of general athleticism. While it is anecdotal and I have no absolute proof, I feel my own early development that had a firm component in “complex training” has been at the root of my continued success. In-fact, in considering my influences and the “Concepts of Training” I later developed it is easy to see how ideas of movement generation and maintaining proper posture are central to both.

For quite some time much of the exercise industry stopping utilizing training complexes. Likely, due to the infiltration of gleaming machinery, the often “rough and rugged” approach of complex training did not fit into the marketplace and scuttled to the backrooms.

Remarkably as I began writing of complex training roughly ten years ago a surprising undercurrent in the exercise world developed that helped resurrect this form of conditioning. This was naturally a positive event on a whole but equally given the lack of proper teaching, much of the marketplace tends to use complexes incorrectly and well below their capability. The overriding majority of training complexes I see performed today are done with extremely poor technique that will not only reduce the possible positive effect but creates a situation where an injury is likely to occur. When posture collapses due to extreme fatigue that is not a “good workout”, it is a demonstration of the training industry not having sufficient educational requirements and trainers allowing this to occur. Let me stress this, within any complex training, the moment proper form breaks down training should stop or at least revised to movements that are done correctly.

By the term alone, “complex”, it needs to be understood that this style of training is challenging with respect to motor skill. With complex training, the user must be able to maintain posture and execute movements correctly before starting this approach. The starting ground of complex should be bodyweight work were you graft patterns of movements and slowly taught the key training notion that all action comes from the driving of the legs.

A perfect example of starting complex within lunging patterns, (recalling that all resistance work is either a Push, Pull, Press, Squat, Reach, Lunge or Extend) is a four-corner lunge, either as bodyweight alone, with a weight vest, dumbbell or barbell. With this as one of the bases of complex training, with others in each of the actions, the user can develop and then slowly piece them together.

The “four corner lunge” is an early development movement whereby the individual, with perfect posture, raises one leg up, such that the thigh is near parallel to the ground, stretching into a deep lunge, then rebounding back to reverse position. Projecting movement off the big toe, the individual comes forward to starting position, then immediately lunges to the side with foot still pointed forward. Repeat each side upwards of ten repetitions, building up to a modest paced period of six continuous minutes.

prepared by John Davies
photos credit: John Davies exploding high to perform Vertical Med Ball Pass, from "Mark of R" copyright protected © Renegade Style Productions, 2004.

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 it 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.

The goal of all physical preparation is ultimately to improve performance in whatever the field of competition may be. For many this might be improving general levels of health, such that the individual can live a more active life or those in sport, perform at a higher level. For military personnel, the ultimate goal is both more far reaching to society but additionally the cost of failing is dire.

That said, all training has some interesting commonalties principally the ability to manage rapidly changing, possibly chaotic situations and from a strict physical standpoint, maintain posture and elicit optimal movement patterns while under duress.

Looking at this broad statement under the microscope, the first section of “managing rapidly changing environments” is the root of optimal performance in “game / match” conditions, whereby nothing is “perfect”. This not refers to the tactical adjustments that occur to everyday life, the business sector, athletics or military strife but equally the ability to manage emotional stress and adrenaline bumps during rapidly changing situations.

From strictly a physical vantage, maintaining posture and eliciting optimal movement while under duress might be the single largest point within all of performance-focused training. Without this ultimate vision, training is effectively done for show, the classic “train to train” idea of the golfer long off the tee but consistently turns birdies into bogeys with a brutal putter. For performance-focused athletes and quite naturally those in military service, the ability to maintain posture and elicit optimal movement under duress is at the root of all training decisions.

With this in mind, one of the greatest flaws in training today is ignoring the basic notion of maintaining proper posture under duress. I would go as far as to say that most focus upon complex exercises or those beyond their abilities before they can simply stand upright correctly and orchestrate a series of fluid, lunging patterns.

This applies quite naturally to virtually the entire mainstream as well a military personnel, who must ensure foot and ankle stability can manage the demands of soldiering. Fortunately, the RED² program not only satisfies this concern as well as being a perfect preparatory section to a training day but also compliance friendly to a large group. To a coach / mentor leading a large group this is “music to your ears” as you can begin the training day with your full group working together in perfect unison.

The first step in the RED² system is the ability to maintain the first position of the “Rx Squat”, whereby standing upright, with navel draw in toward the spine and shoulder pinched back, the incumbent raises one knee, without twisting to either side. The plant leg should be locked straight, with the foot “screwed” into the ground. The thigh of the raised leg is parallel to the ground with the lower leg perpendicular and not twisting to either side.

The Rx 1 has had a dramatic impact on improving general foot and ankle strength as well as a proactive approach to reducing the incidence of shin splits, a foe in many soldiers training. The first position of the Rx Squat is performed with continuous sets, ranging from fifteen seconds to one minute for ten minutes daily.

prepared by John Davies
photos credit:

(top) John Davies in DVD "Anarchy, part two" copyright protected © Renegade Style Productions, 2005.

(lower) John Davies in "Pink, les séances de Paris",  copyright protected © Renegade Style Productions, yet to be released

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 it 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.

With the holidays now upon us, as many readers are celebrating Thanksgiving, it is a good time to not only consider the many things we are thankful for but also, plan a course for restoring health.

In much of the mainstream population, health and fitness levels have sunk to deplorable levels and given soaring healthcare costs, the best action starts with a pro-active approach. Of particular areas, fitness levels for those deemed “middle-aged”, is one of my most favoured topics, to which I wrote a book titled “With Grace”.

In opinion, it is time to launch an attack on optimal health for those middle-aged and not simply be satisfied with the status-quo of what is “acceptable” but find our own version of the “fountain of youth” and challenge the norm.

It, our challenge, is the proverbial line in the sand as it time to restore health to all reaches of society, not simply for ourselves but the good of future generations.

With this point clearly marked and a plan to restore health and turn back the clock, I borrow greatly upon the opening chapter of my book, “With Grace”.

In many ways as I have written this book, I consider it bathed in a dirty little secret I must confess before I go any further. It was likely five years ago now that it was fist suggested for me write a book on the lucrative topic of “middle-aged fitness”. At the time, I had not really given it much of thought, yet the notion of a more mainstream book was definitely appealing, as it would be conduit to teach and coach outside the rather small, sophomoric, somewhat stifling and myopic confines of athletics. As things so often do in life’s great journey, one thing led to another and buried amongst my various other business interests, plans for the book were scuttled until early 2007, when after careful deliberation it was decided that I would finally pen a book on the illustrious topic of “middle-aged fitness”.

As I reviewed my notes, research, conducted interviews, it became abundantly clear that my personal experiences of, dare I say, “middle age” had nothing to do with the general publics and in-fact I was horribly ill-prepared in the oddest of ways to write such a book. Here in my life of paddling out in the some of the worlds most legendary surfing spots, of hurling down mountains in a blinding snowstorm, of painting life’s canvas until the break of dawn, I had met my match with “experiences” that I had never encountered. My “dirty little secret” was that quite honestly I really have no experience with the common notion of “middle-aged”. I guess in my dance through life I never took the time to settle down, to age or even “act my age”. My guilt is without debate and as I linger on the border of my youth, howling at night, screaming forward recklessly, passionately towards the third star to the right. As the gavel hammers down a resounding backbeat, I admit my guilt but also realise this possibly that makes me most qualified to show you the route to avoid the common pratfalls of time.

As I review commentary and the general public’s concept of “middle-aged fitness” I started to see a central theme, which I find a complete falsehood as well as insulting and in-fact one of the greatest problems a person can encounter. Therefore, before going through any ideas on the topic, as with my “confession” let us consider a number of “promises” that I will make.

First, I will not echo notions that “you’re as young as you feel” or tell you that you “age is like a fine wine that mellows and refines with age”. Both suffer from a defeatist attitude from the lowest common denominator and likely a “feel good” statement if not excuse to deal with the lack of accountability that seems to cripple our society at every turn now. I also read numerous times, said in many different ways that with time (likely said sheepishly) “goals would be compromised with the reality of age” to which I question did anyone over the age of twenty-five or a three-digit IQ actually write this? Ignore the need to compromise and just be thankful that you now possess the intelligence, life experiences and even financial latitude to empower your life in every sense of the word.

So this is my promise and while I have a number of reservations on how to precisely say it, it is my belief as you understand this renegade notion of health, it will empower your life beyond any exercise concept you have likely ever encountered and in-fact far more about life then anything we can do within simple “exercises”.

Quite possibly, it is the finest pun to-date of mine but I ask you to consider the title of the book, “With Grace” and yes, go directly in the opposite direction. Do not age “with grace”, age or shall I say more appropriately experience life with a fiery passion that burns throughout the night. Like a meteor that shoots along the vast universe, casting its great light until that too flickers out, live your life with an unbridled passion but never, I beg of you, age with grace. Allow others to age gracefully or go softly into the night as you have a dynamic life to live and like what is good and what is right, it happens but once.

It subsequent releases of the "Getting Fit" series, I will reveal key points on how you can shed excess bodyweight and rejuvenate your level of activity and health.

prepared by John Davies
photos credit: John Davies, from "With Grace" © copyright protected Renegade Style Productions, 2007

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.

With the holidays looming on the immediate horizon, the health and fitness industry enters a peculiar area where they must balance leading their community without offending dietary "traditions".

While the joy of the family meal through the holidays is irrefutable, quite oddly it is one of the representatives of the problem of portion control, if not gluttony that pervades through much of society. Unfortunately, the first uttering of holiday meals, springs into action dietary indulgences that last for at least one month. The problem associated with overeating through the holidays is not the sole reason for societies’ obesity problem but it certainly has its place in creating negative habits.

It will be heresy to some to call for self-control and to others overstepping the grounds of health and fitness but the public needs to revamp its vision of diet, which includes “holiday meals”. While there is no reason to hold back on enjoying that favourite dish that you have once a year, there is much to be said on the massive negative impact of larger plate sizes and of-course, the all too frequent second and third helpings.

In unison with choosing healthier options within the foods you consume there are three very simple steps you can take to control holiday eating.

First off, meals with your family are meant to be enjoyed in an environment without the ever-present raucous of the television or texting. Again, heresy to some but unless you relax and slow down during a meal, you will only be assisting the process of fat storage.

Secondly, eat in courses. Once again, this is an abrupt change to the “eat as fast as you can” mentality but this is not a race and in-fact by consuming food slower you improve the digestion process.

Thirdly, use smaller plate sizes. If not possible, do not cover every conceivable spot of the plate and use only the base as opposed to the outer edges. The shift towards a significantly large plate over the last twenty-five years is one of the greatest causes of the over-eating habit but equally has an easy solution.

In consideration of these points, I have often noted that exercise is “simple”, compared to say developing sport skills. Though that might be an exaggeration of the relative difference between the two, changing dietary habits particularly with portion control is definitely not easy. In-fact, re-programming the publics idea of how and what to eat might be the greatest challenge the health and fitness sector can ever face. However, with runaway obesity and soaring healthcare costs it must be stemmed or all of society will suffer the consequences.

Oddly, as you consider these three points it will also enhance your holiday experience with family and friends and begin a new tradition of a healthier lifestyle. Once adapted, the next stage is a new look at the old problem of fat loss and attacking your spring goals, starting now.  Are you ready?

Editor Note: Look for a very special promotion coming to USP Labs exclusively this Thursday through Sunday targeted directly at attaining your weight loss goals.

prepared by John Davies
photos credit: John Davies, Summer harvest salad from "A Style of Life" © copyright protected Renegade Style Productions, 2010

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 it 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.