Monthly Archives: December 2010

Through the course of our first looks into “achieving your New Year’s Resolution”, I have discussed a general outline of goal achievement, the building blocks of motivation as well as laying out an early plan for those looking to shed unwanted weight and others looking to add muscle mass. In the final instalment, to the surprise of no one I will turn my attention to my favourite overall topic of “athletic development”.

It comes as no co-incidence that this article in released on the morning of 31 December and while much of the world is readying for a New Year’s celebration, athletes need to balance personal lives with the job of preparation. If my words have a cutting stroke to them, it is with intent because if I talk softly to groups with other interests, I will not with athletes. You are or should be different and if you to enter my training room, it is time to get to work.

This is my domain and I do not want to hear debates over music, the work to difficult or excuses on conduct. Your musical choice does not interest me and honestly, I know the work is extremely hard. It is supposed to be as I am I building champions and leaders of tomorrow, not those that shirk their responsibilities, quiver at the storm or do not understand notions of principles and honour. So get ready for the biggest “storm” you have ever seen because I prepare my people to be victors and leaders of tomorrow, starting today.

Now listen up, given much of the world has not seen a leader for decades and does not inform you what being an athlete is, I damn well will. This is very important to understand as while sport echoes society, it has the ability to shape it. Unfortunately, for roughly two to three generations, that basic fact has been forgotten and something must be done. It is time for public to realise that action is needed, as professional organizations, governing bodies or the like, have failed and it is up coaches, teachers and mentors to lead a new generation.

Enough of the niceties, it is time to get down to some cold, hard facts. I have broken up the plan into general rules of conduct and training protocols.

Rules of Conduct

a) Focus. If you are going to be an athlete, you have to carry yourself as one and presuming that means you are still in your studies, you will apply yourself to achieve in the classroom. Yes, I know you are rolling your eyes because you have not heard that before but in my world, where I build champions, you will study, study hard with a top course load. Not everyone can be the star athlete that receives the loving praise for supporters but every athlete can finish their academic studies. Not every athlete can play professional sport but every athlete should leave the field of competition as a man and woman of honour, prepared to lead. That may be a surprise in an era that accommodates dishonourable behaviour for a elite athlete but it is about time for positive change. Welcome to the world of being a student-athlete and for that matter, a leader of tomorrow.

b) Adversity is something you overcome. Principles never have a price tag and doing what is right is never wrong. Say that until it is second nature and eventually you will begin to realise there is something extraordinary to it. You will face many obstacles in life and when sport has taught you that “adversity is something you overcome” and you are a man or woman of principles, you have become a champion.

c) Respect. Respect yourself, fellow man, teammates, the institution you play for, your family name and the sport. Whether you play a team sport or not, show respect at every corner and be an example of building a better world

d) Business. That is not a joke and I am neither a shoulder to cry on nor your friend. I am here to develop leaders of tomorrow and while I care for those less fortunate, I will not tolerate mental weakness or mistakes by those who call themselves athletes. A coach’s task is to make you better and all those he leads better, both on the field of competition and off it. Part of that job is ensuring you are ready to handle many difficult challenges, including those you have no idea that lay in life’s horizon.

e) Prepared. That means, complete your studies on time, get the appropriate amount of sleep, eat the right food and make sure you supplement per your schedule before you come to practice. If you do not, my training will rip you to shreds emotionally and physically.

f) Team. Speaking directly to those in a team sport, wear your team issued shirts, shorts at all times during training. There will be no discussions, you are a team. If you think light of that, ask some older athletes how bad they want just to wear that jersey, that crest, those colours, just one more time.

g) Family. When you are training with your team mates, they are your family, your “brothers / sisters” and you exalt them to greatness, as well as putting away petty issues. Look to your right, then left and whether you can comprehend this now or not, these memories will last a lifetime. You will never forget your teammates and decades from now, you will share these memories as if they were yesterday. Your family is only as great as weakest link and that link is instrumental to your success. If you are a leader on that team, you make sure you finish your task and get back in line to help motivate your “brother / sister” to achieve. If you are possibly that “weakest link”, chin-up because your role is push others forward to build the foundation and have an extraordinary part in your “families” success.

h) Purpose; when you are training, there should be no “chit-chat” other than pushing your teammates on to do their best. There should be no discussions on musical selection, not a word when a coach says a thing and never, ever sit down.

i) Honour, Commitment and Loyalty. Shoulders back, head up, walk tall. Be proud of yourself and address others with respect and dignity that further demonstrates your intelligence. You are a student-athlete, built of honour and conviction, ready to lead in the field of competition and life. Sport is meant to uplift society but somewhere along the last thirty year’s the whole thing became a quagmire. It is time to change and if you implement these simple rules and this generation can begin to re-write this mess.

Training Protocols

1. You are an athlete and must consider training like one. Understanding the Wheel of Conditioning, you will need to develop all facets of the general athleticism and ensure each “spoke” is of equal skill.
2. All training must adhere to the “Concepts of Training”, ensuring movement generation is correct and you are able to respond to rapidly changing environments.
3. Your training embodies, power, explosiveness and grace. When it comes time to perform, you “turn the switch on” and explode. Do what you do with all your might. Never surrender.
4. You are confident, not boastful but secure that you will overcome every challenge and when knocked down, you will get back up and keep trying until you excel.
5. You wake up at 0500 and perform 50 / 50’s. Not “sometimes” but always.
6. You lift a weight in your hands with your legs. Trust me, I know how peculiar that is to visualize but compound movements must be generated with a powerful lower body.
7. In compound movements, explode the weight alarmingly fast. No faster, even faster still. Focus intensely, perform the lift, and then relax as you ready for the next set.
8. Olympic Lift’s, with emphasis of Split Snatch and Split Jerk’s are constants with your training along with Bounding and Sprinting.
9. Squat
10. You are an example of future generations and even though you do not realise it, people look up to you for leadership. Show everyone what you are made up, rise above the limitations that society has placed upon you if it has and lead a new generation to greatness with every step you take. Trust me, you have greatness within you.

Prepared by John Davies

John Davies is available on his personal page on Facebook , Renegade Training™’s 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).

photos credit: John Davies, out-takes from "Heavy Metal" copyright protected © Renegade Style Productions, 2005.

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.

Quite often, those who make New Year’s Resolutions do not take the matter with sufficient conviction and forgotten within a month. The reason for that is long-winded, as it involves upbringing that may lacked character building, understanding “things worth having are worth working for” or a background of “overcoming adversity”. Beyond those basic notions and many other reasons, another reason exists and rarely mentioned, as simply “the bar was set too low”.

Without sufficient challenge, motivation to excel is limited and the focus of the individual will wane quickly. I know for myself, whether it is in direct exercise or skill development, perfecting a moment through seemingly endless practice is at the root of my success. Those successes have not come cheap, in the form of countless exhausting practices and in some cases, injuries that have left in scarred and bloodied.

The point to stress is that for a resolution to be woven tight in your desires and to be achieved, you will need the motivation, the “want and desire”.

The sentiment of that phrase, “want and desire” is very much the by-line of the “iron game”. The “anyway, anyhow” attitude is common to all who know the feel of cold metal, regardless of their focus. To achieve your resolution, you must summon that “want and desire” for every second in your exercise regime. “This” is your place of work, where you prove every second why “you want it” and why you will never back down.

For many who gravitate to the iron game, just as “want and desire” is a common denominator so will be the goal of “bigger, stronger”. That should come as no surprise but unlike the complexities of weight loss that involves significant lifestyles changes, building muscle mass is considerably more straightforward. In-fact, I will express this as simplified formula of a proper exercise regime along with a healthy diet and the benefit of cutting-edge supplementation and packing on slabs of muscle in 2011 is “a lock”.

This simple, straightforward plan is one that I cannot resist borrowing upon my sports performance coaching career and oddly comes at a time of talking to a good friend of mine who is embarking on a heavy challenge. In our discussion, of the many hurdles to overcome in establishing a winning tradition, is we need to build significant muscle mass. For anyone accustomed to my phrasing, “significant muscle mass” can also be termed as “welcome to the Squat racks”.

While the keys to adding muscle mass fast are no surprise, that being diet, supplementation and a proper exercise regime, the latter is often completely off base. All resistance work starts with the mainstays of Pushing, Pulling, Squatting and Pressing. Squats are known as the king of all weight room work and with good justification. Within my sixteen sessions a week, along with Deadlifts (snatch grip), significant weight gain occurs through an off-season of training. The regime below, with modification every four weeks and a proper diet and supplement program, will have a dramatic impact by the spring. Naturally additional work can be performed but given work demands and compound movements, there are only modest adjustments required.

Do you want muscle? If your answer is a resounding yes and willing to work for it, “enjoy”a taste of Renegade Training™. A bit too dark for many but for those who want to stand above the rest, you will understand that when “it” happens, we are conditioned to deal with ____, as it is our cradle to rest in.

This is no game, no marketing phrase, it is now up to you and in my world, you better want it.

Note: Optimally, each training session should start with RED² and Hurdle mobility drills with the final workout of the day including DMC™ and Pink.

Day 1, 5 and 7
AM

Squats (medium to wide base, feet pointed straight ahead): 3 sets x 5 reps @50%

Bulgarian Squats; 3 sets x 5 reps @ 30%.
Single-Leg Reverse Box Squats: 3 sets x 5 reps @ 30%.

Mid-Day
Squats (medium to wide base): 3 sets x 4 reps @ 75%
Bulgarian Squats; 3 sets x 4 reps @ 75%. As opposed to AM version, the walk forward is roughly 4-6 inches shorter so that in the lowest position the knee is in line with the lead toe.
Single-Leg Reverse Box Squats: 3 sets x 5 reps @ 75%. As opposed to AM version the box which is 3-4” above knee height.

Day 2 & 4
AM same as session a.m. session Day 1
Mid-Day same as mid-day session Day 1 except loading is 50%

Day 3
AM¨
same as a.m. session day 1 & 2

Mid-Day
same as midday session day 2

PM¨
Pause Squat (wider base) six sets x 3 reps @ 80%¨(week 2 82.5% max, week 3 perform 5 sets x 5 @ 85%, week 4 perform 3 sets x 5 @ 87.5%)
Snatch Grip Deadlift 3 sets x 3 reps 85-90%
Russian Split Jumps 2 sets x 3 reps (each leg)
Good Morning Squat 2 sets x 3 reps 85-90%
Natural Glute Ham Raise 2 sets x 3 reps 85-90%

Day 6 - Saturday
AM
repeat day a.m. session day 1

Mid-Day
repeat day a.m. session day 2

PM
Dead-stop Squat (wide-base with pins set such that upper thigh is parallel to ground) 5 sets x 3 reps 85%¨(week 2 increase load to 87.5% max, week 3 perform 5 sets x 3 reps @ 90%, week 4 perform 5 sets x 2 reps @ 92.5%)

Snatch Grip Deadlift 3 sets x 3 reps 85-90%
Russian Split Jumps 2 sets x 3 reps (each leg)
Good Morning Squat 2 sets x 3 reps 85-90%
Natural Glute Ham Raise 2 sets x 3 reps 85-90%

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

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.

Further to yesterday’s column, fulfilling your New Year’ resolution starts with great ambition, to think boldly and attack your goals with complete commitment. The notion of “dreaming big” is important because we possess the motivating factor for positive change and not allow the resolution to perish in the first month like so many.

Along with quitting smoking, losing weight is one of the biggest “surface” resolutions but in my opinion the reason why most fail to achieve their goal is that they set the bar too low.

In looking at our weight loss goals, let us consider a broader image of “getting your life back” and regaining optimal health. Exercise, as I have so often said, should improve the quality of your life and if we are going to “dream big”, reach for a grander vision. With this in mind, losing weight is going to become a “surface goal” of improving the quality of life.

In establishing successful patterns of behaviour, we must first understand that these “steps” will be small at first. For decades, if not a lifetime, the public has been conditioned to poor eating and exercise habits and “re-wiring” takes time. Be bold, yes but also recognize each step sets the wheel in motion and if followed correctly it will only be time until you will crave a different style of life. Each month our plan will adopt three action points that will through the course of the year amount to a drastic improvement in standing of living that includes reducing weight.

The three first action points will look to improve the quality of your life, with the by-product slowly achieving your “surface goal” of weight loss.

• Action Point 1: Enjoy your meal at a slower pace, without phone or television on. Assuming you are not in complete shock at the inability to watch your favourite show, sports team or text someone, this slower pace will not only assist in portion control but also assist in digestion and absorption of nutrients.

• Action Point 2: Add glasses for water with every meal. In addition to requiring greater water consumption during the day, it has virtually disappeared in most kitchen or dining tables. This point is very broad because it means that you are sitting at a table to eat but also slowing your pace to have water and even refill your glass.

• Action Point 3: Use smaller plates. While many people will point the worlds health woes at the fast food industry, albeit never understand no one is forced to consume gruel not fit for the family pet, somehow the average dinner plate has exploded without significant notification. Quite naturally, the larger plate size has led to significantly greater portions and the cycle of obesity. While you do not need to rush out to buy new flatware, simply use only the centre section of the plate and do not mound food. Though many take the latter point with humour, a life derailed by obesity related illnesses is not a laughing matter.

• Bonus Action Point 4: As a final bonus action point, begin to walk more in your daily life. Whether it is around your neighbourhood or in your daily functions, go for a walk as a passive activity. Let others sit gazed to the television set watching “reality tv” as in 2011 you are too busy “living life” and improving every aspect.

prepared by John Davies
photos credit: John Davies from "Pink, live at Crystal Cove"  copyright protected © Renegade Style Productions, 2006.

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.

New Year’s resolutions do not fail because they are too challenging but because the bar is too low and the mainstream has not been prepared to deal with rapidly changing situations. Echoing a problem from the business world, when you want to get something done, ask someone who is extremely busy. Problem solvers solve problems whereas the majority quibble, waste time or fail to deal with the crux of the matter.

The majority of New Year’s resolutions deal with health issues, career and improving family life. While there may be a common ground within many typical resolutions, to be successful the individual must find the end-result significantly motivating. Set the bar too low and it is no wonder why resolutions that forgotten within a month.

Of the first steps in establishing your resolutions is be bold and “dream big”. You do not simply want to say have a “surface goal” of quit smoking or shedding some unwanted pounds but instead improve the quality of your life. Along the way of a more fulfilling life is “pieces to the puzzle” but equally you will find so much more.

Yet the fact is that motivation does not come cheap and given that I have produced my fair share of pre-game “discussions”, let me provide some gentle insight.

You have to want it.

You have to want it so bad it is akin to the last gasp of air, the fight for survival when you sure as hell do not know if you are coming out.

Life is for the living and while it may be nice to tap on the door, you just have to kick the damn thing down at times.

So, let us consider you really want to fulfil your goals or better said, you possess purpose and intent.

If your “surface goal” is reducing weight, you will establish a mindset of “the why” and how much it means to you, likely to live a healthier more participatory life. Like a young athlete being prepared for a great career, you must accept “you want this” and begin to establish successful patterns of behaviour.

A successful pattern of behaviour is one of the (not-so) secrets within goal attainment. In many areas this can be complicated but within general health and fitness areas (excluding those requiring medical attention), it is relatively straightforward.

In brief, for those with the “surface goal” of weight reduction and the longer-term of “improving the quality of life” how you look at diet and exercise fit into the patterns of behaviour.

Once again, both have a unique commonalty within the marketing in modern society because both have some form of restriction or drudgery attached. Whether highly restricted diets or powdered concoctions without taste, as well as the exercise timetable that has you walking on a treadmill going nowhere, each add little to your life and very likely doomed for failure. To ensure success, diet must shift to a broader sense of cuisine where you experience the rapture of quality cooking at home as well as participate in healthy activities in your community.

While I often note exercise theories are “simple”, to accomplish this is more challenging and requires the individual, in the most circuitous of fashions, to be motivated.

With only a few days remaining until these resolutions are set in stone, get motivated.

“Want and desire” is a powerful tool in the building of athletic superiority and it is something each person who makes a resolution needs to put into place.

Of the course of our “assault on resolutions” we will establish enormous goals, target the motivating focal point and then establish successful patterns of behaviour to achieve them.

For readers who are wondering about this plan, it comes from decades of experience where I have built champions in the boardroom, in the study halls and in the field of sport. Of the commonalties of those, I always succeed and if you if you “want this”, I will personally deliver you to your goals. I warrant that unfortunately might sound boastful but my reason is simple, I want this, I want this bad and not about to let anyone falter on my watch.

prepared by John Davies
photos credit: John Davies from "With Grace" copyright protected © Renegade Style Productions, 2006.

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.

Contrary to the standard belief, resolutions fail because they are set with too low of a bar and not managed with “intent”. Resolutions fail as the public expect little of themselves and their abilities to meet a challenge, as well as being able to attack their goals with complete commitment.

One of the chief tenets of my work is to teach “adversity is something you overcome” and this naturally applies to the hardships of life, academic and career challenges as well as your New Years resolution. The other is based upon my obvious personal belief system and doing what you do with all your might.

To be resolute, is a mark of your stated intent, such as having the intention is to be a positive example in my community, family life or career. This can come in many shapes or even “approaches” because, in my opinion, someone say, looking to lose weight by eating better quality food is equally being an example to others. Do not belittle your intentions because all actions have consequences and when you set the bar higher, you have the power to be a medium for positive change in society. For parents looking to lose weight, remember when you make the decision to eat healthier foods you are giving your children an enormous gift that will pave the way for future generations. Be the medium for positive change.

In very specific examples of health, exercise and strength development, if your goal is to improve any of these areas consider bigger goals. If your goal is to lose weight, move beyond it, to improve the quality of your life, with better nutritional balance to your diet, more enjoyable meals and live a healthier, more active life. Should you wish to be stronger, understand not only your weaknesses within training but set a goal for yourself to apply yourself with a new found intensity beyond any word can express. Do you do what you do with all your might? Do you leave the gym floor and people just nod their head in acknowledgement of knowing, that is a leader by example.

This entire stream of thought is one of the concepts I stress the most when speaking to groups. While generations are conditioned to lower expectations, plummeting standards in a multitude of areas, I expect more and in-fact ask you to demand more from yourself. Expect greatness and be willing to work towards your goals with “intent”. To attain your goals, understand its true nature, expand it to a broader horizon and then set the steps in place to achieve it. There is a sea of change on the horizon, born out of necessity and it asks each of us to ask more from ourselves.

Now I recognize the above sounds a morsel like a pre-game fire and brimstone talk but I understand challenges and know the first step is successfully attaining your “resolution” is ask more from yourself.

For those starting this week thinking of their New Year’s resolution, write it down and dream big. Whatever your “resolution” is, think bigger, be bolder. 2011 will be the year that resolutions do not fail as you kick the door of opportunity down and charge forward with rock-solid plan and intent.

I will be discussing this considerably through the balance of this week, dealing with very specific goals but let me stress, this is the year of goal achievement.

prepared by John Davies
photos credit: © 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.