Monthly Archives: January 2011

Two of the most challenging elements for elite level athletes within their non sport-specific training are maintaining direct focus to improve production in the field of competition as well as staying challenged with basic exercise regimes. While on the surface both concerns would seem “simple” to solve, the training of elite level athletes is complicated by their level of athleticism and an industry that rarely, if ever, caters to their pedigree.

This is extremely peculiar area as elite level athletes routinely make “the difficult look easy” and whilst most will take weeks to adapt to an exercise, for them it might be intra-training session. Equally, while trends in exercise come and go, it is easy for an athlete who is not sufficiently motivated in their exercise regime to venture into endless “cross-training” approaches and effectively “de-train” for their sport. Given this fact, it is important for the performance coach to monitor the training regime of an elite level athlete such that has an immediate carryover to improving sports production, sufficiently motivates and adjusts constantly to avoid adaptation, whilst naturally understanding the sport at a highly detailed level. This is not an easy hurdle to navigate and many athletes find their sports production plummet given their training is not planned with these aspects in consideration.

The latter issue, of being motivated for training outside the athletes sporting discipline, is not reserved for merely the elite level as others suffer the same situation. This is very true within the great sport cycling, as the rider who is use to traversing the countryside in long rides is then forced on rollers due to winter conditions and even more problematic within a gymnasium setting where the connection to sport is difficult to envision.

Specifically dealing with cycling, a sport that regardless of level of ability requires an inordinate amount of time in the saddle, intense concentration and discipline as it relates to pace and management of terrain it is important to remember:

• all training must be have a carryover to sports production
• training will further reduce the risk of injury and enhance recovery for the often problematic concern of repetitive stress within sporting skills.

The latter is extremely important given the amount of time needed in the saddle to excel in cycling as non sport-specific training must “re-set muscular” to compensate for the repetitive action of the sport as well as satisfying energy cycle and strength development needs but always keeping in mind the importance of managing strength to bodyweight. Of extreme importance and some of the most neglected concerns within cycling regardless of your level of performance is range of motion work, both static and dynamic (Hurdle mobility drills, RED²)  ensuring optimal health of the shoulder capsule and core stability.

Prepared by John Davies
Photo: Renegade Cycling

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.

One of the greatest problems in sports journalism is reflecting the passion of athletes. Though there are mighty efforts to do so, unfortunately there is little way to present the effort it takes to excel. Modern marketing, with all its clever branding and over the top bravado devalues the reality of sport training, where excellence comes via drive, dedication and a plentiful application of hard work.

While I am been very vocal in questioning the value system in many sporting environments, there are equally tremendous role models that the public needs to hear about. Though they may not get the treatment of the so-called “stars” in major sport, they are without question leaders who positively influence their communities. Again, this goes against the star treatment that promotes “big name” athletes but when you look into the training rooms around the world, you find heroes everyday.

I am quite fortunate to be in contact with a number of people that in my opinion are superb athletes but more importantly as leaders.

One such leader that you have seen in a number of photos in my blog is Joe Morrow. Nicknamed “The Prototype”, Joe is not simply a dedicated lifter looking to achieve excellence in Powerlifting, Olympic Weightlifting as well as Bodybuilding but the type of man who seems more inclined with message of hope, motivation, faith and his family. There are no clever literary phrases to make that jump off the print but anyway I read it, it comes out as “leader”.

Joe began Powerlifting at the age of eighteen before mixing a period of focused bodybuilding to enhance his overall physique. He made his competitive debut in April 2009 APA National Raw Powerlifting with an extraordinary ten-fold his bodyweight (1,427 @ 142- w/wraps) to claim first place and Best Lifter on the day. In December of the same year set the All-Time Drug-Tested RAW total record of 1,415 at 148 w/o wraps. Establishing records was not enough for Joe as he turned his direction towards learning the Olympic lifts, which he continues to use his training regime.

Like every great leader, Joe possesses the courage and conviction to charge towards goals, without fear as he as set his goals on competing at the highest level in all three aspects of “iron game”.

If you are looking for modern day leaders of the “iron game”, Joe Morrow truly is The Prototype.

Prepared by John Davies who is available on his personal page on Facebook and Twitter.

Further to two questions by our readers, who noted his exercise needs were “not so advanced”, I wish to stress a good quality training regime is adaptable to every level of fitness and have a number of common denominators. Equally, for the member who noted she is starting her New Year’s Resolution a month late, this will be a good primer and hopefully springboard.

The first point I want to stress that while I have worked with some of the worlds finest athletes, I have equally helped many from the opposite spectrum of fitness. It is one of the reasons why, with only one exception, you will see me in a photo with a high level athlete or involved in a sporting pastime that might intimidate those less confident of their abilities. I truly want to give you what I have learned in my career and many have accorded me as the “father of functional fitness”, a term I am not entirely comfortable with, I wish to stress the first goal of all exercise:

Improve the quality of your life.

This is a unilateral statement for all levels, from elite athlete to beginner, as the basic tenet of all exercise is that enhances your life.

A proper exercise program, administered by a quality professional should reinforce important characteristics such as drive, determination and dedication as well as the importance of “adversity is something you overcome”.

Unfortunately, most exercise regimes fall short on the basic idea of working toward goals and are typically a collection of exercises. A training regime is much more than a collection of exercises or interesting pieces of equipment but a plan of attack that will improve your overall health and help solidify characteristics.

Restated the functionality of training or better said, its purpose is to improve the quality of your life. Nowhere in that statement does it mean you must feel reserved to (driving to a gym to) walk on a treadmill, perform exercises to complete exhaustion or restrict your life such that going to the gym supersedes time with your friends and family.

In “improving the quality of your life”, one key to being motivated to train is to “have fun”. Yes, I warrant that goes against some of the marketing in this business but one of the reasons you find people gravitating towards class settings is the “fun factor”. Exercise need not be drudgery and among the common denominators of everyone in the industry is that we all enjoy time in the gym.

The basis of the Renegade Training™ protocols stems from the understanding that movement is natural, instinctive and reactive to changing situations. With this in consideration, I developed a governing set of rules known as the Renegade Concepts of Training™. These rules apply to every training decision made and upon examination lay question to the motives and approaches of many exercises regimes.

The concepts 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 / rapidly changing situations

These rules, even if they appear complex are the first reading are easily adaptable to suit every individual and goal. For those starting their belated Resolution or returning to starting line, it is never too late to,

Improve the quality of your life.

On a final note and quite sincerely this article was written as a late entry, per questions of our readers. My greatest goal is to help you achieve yours, so please feel free to ask questions.

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

Prepared by John Davies
Top Photo:John Davies © 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.

With Spring Break’s fast approaching, there is no time to waste for those looking to be in top shape for holidays. Whether you are like myself searching for the best powder conditions to Snowboard or Ski, or headed towards a sunny destination, the winter holidays or “Spring Break” is a perfect to relax and unwind from a hectic and stressful winter.

There is a cruel injustice that after the near month-long culinary explosion during the holidays you have roughly six weeks to burn off the excess weight. While New Year’s resolutions often end quickly, particularly under the disguise of heavy coverage of bulky winter coats, for those heading to the beach, they will want to push their training regime into top gear.

With little time spare, it is important to immediate implement a sustainable diet plan. While I do not agree with the concept of “dieting”, basic rules to eating must go into effect immediately. There is no time for a phase-in period, as you need to shift quickly to my “Simplicity” diet plan with these five priority adjustments that can have a quick impact:

• Eliminate processed foods and yes, that means no “drive-by the drive-thru” or “take-away”.

• Eliminate soft drinks and reduce liquid calories (other than natural, unprocessed fruit juices)

• Drink more water between and with meals

• Ensure that all meals are balanced between fresh vegetables (lightly steamed with heavy emphasis on broccoli and brussels sprouts daily) and finely marbled meat.

• Show extreme control with portions and push back from the table before being “full”.

With respects to training, quite simply energy levels will be taxed as you will adjusting your diet and workload sufficiently. Given this will be extremely taxing, ensure proper recovery technique are employed, along with a supplement spectrum that includes my personal choices of Modern, PowerFull and Super Cissus.

Given that you have limited time, it would be both foolhardy and the mark of poor training guidance to crash you straight into intense work threshold work and instead gradually ease upwards. This is one of the failing grades of the “fitness professionals” in the mainstream television market as they push users into programs they are ill prepared for and increase the risk of injury. By using a basic plan, individuals can easily tailor to suit they fitness starting point and either increase or stay with the basic plan.

Each workout commences with three six-blocks, one of Hurdle mobility drills and the other two using RED². Simple, effective and like the best GPP (general physical preparation) approaches uses basic bodyweight movements with only modest equipment.

Following the mobility section, add three-to-five three-minute rounds of rope skip.

At the conclusion of resistance training days that focus on the lower body, add two six-minute blocks of DMC™. Ensure all holds are at maximal level of intensity and as you will notice, this will send your metabolism into overdrive.

Each day, preferably at the end of your training add a full stretch down to help recovery from exercise and as a further manageable boost to your metabolism.

In the next of our Spring Break series, we will review resistance measures and further work threshold training options to make sure you are ready to have fun at the beach.

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

Prepared by John Davies
Top Photo:John Davies © 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.

If the final judgement and measure of ones life is akin to the question posed in ancient Greece of whether the individual “lived with passion”, Jack LaLanne answered with a resounding flourish. In the ninety-six years of his life, he not only revolutionized the exercise and health industry, expanded it into areas of the media that few had considered but also was emblematic of the entrepreneurial spirit throughout his career. Despite the acclaim and unilateral respect for Mr. LaLanne, the story of his impact is far from over because his gusto for life and pioneering spirit of exercise and physical culture, if channelled, could prove the solution set of the modern day obesity epidemic.

No obituary possible that could do the man justice nor do I think few truly understand Mr. LaLanne’s impact and greater message. While many will talk of his lasting legacy in the exercise industry, it is the story between the lines that all should stand up and take note. Clearly, he was an icon of the fitness industry, long before it became a powerful business frontier but his greatest accomplishments of analyzing the publics need and being fearless in presenting his exuberance for healthy living in the marketplace with the best of intentions was extraordinary.

Born in beautiful San Francisco, California in 1914, of parents who had had immigrated from the Pyrénées region in France, Mr. LaLanne would note later that his life turned around after meeting health food pioneer Paul Bragg at the age of fifteen. Quickly adopting a healthy diet and exercise regime, he built an early career in fitness industry, opening his own facility in which he invented many pieces of equipment that are common throughout the world today.

While Mr. LaLanne enjoyed considerable business success with his fitness facilities that grew to a large chain before being sold and later a line of vitamins and juicers, his most visible work was his television show that ran for a remarkable thirty-four years. From 1951 through to 1984, “The Jack LaLanne Show" pioneered the airwaves in the United States as well as global syndication and forever changed the industry as he not simply taught exercise but presented a conduit to a healthier, more purposeful life within a likable framework, many with his trusty dog “Happy” nearby. Passionate about his work as well as being an earnest motivator, Mr. LaLanne carefully brought fitness straight into the living rooms of the viewing audience. Exercises, like many of the pieces of equipment that every gym makes use of, came via Mr. LaLanne’s creative mind though few realise the root of their existence.

Yet still the great lesson from Jack LaLanne is his passion of not simply wellness but of being a conduit to assist others achieve their goals. The mission statement of his company was simple, in "helping people to help themselves" and that is what he precisely did with his passionate message of healthy living and believing that all the power to change the course of our lives.

From Tom Brokaw’s “Greatest Generation”, Jack LaLanne typified the best of its never-say-die attitude, searching for your dreams and taking charge of the future. For each of his thirty-four years on television, he summoned a youthful vigour to reach out to his viewers and gave them the power to improve their lives. He did so, simply because he cared. He did what he did with all his might and led a generation forward.

When Mr. LaLanne reached out to his audience it was not simply a lesson of how to exercise, what to do and what it will do for you but it came within a bigger plan of improving your overall life. He understood that from his core beliefs and wanted to pass this onto you and for every person that understood this message, they to captured it and taught to others. Though not said enough, for every article written in the exercise and health industry, for every fact and ever person whose career revolves around it, thanks are owed to him. He will forever be an icon who breathed life into the industry but did so to help his fellow man.

Mr. LaLanne will be missed but his lessons and his life will never be too far from memory. His mark will be lasting and in my opinion, quite possibly the lynch pin of turning the health of the public and very possibly much of the business frontier, around. Men of his ilk, that extraordinary “Greatest Generation” were of a different cut. They were brilliant, driven with purpose and understood a greater good of society and Mr. LaLanne was emblematic of that throughout his days.

For each reader and with infinite respect, understand this great leader Jack LaLanne for not only his accomplishments but also the legacy of truth and honesty that he left. If you are not familiar with his work, please visit his website, learn about this extraordinary man and celebrate his life. While the accolades are enormous, with him receiving countless awards in his long and storied career, possibly the greatest tribute we could provide this extraordinary man is following his path, to which I quote Mr. LaLanne, “anything in life is possible and you can make it happen”.

On behalf of all of USPlabs, my team at Renegade Training™ and myself, our collective hopes and prayers are with the LaLanne family and once again, we are eternally grateful for Mr. LaLanne’s extraordinary guidance through the years. Thank you.

As always, I remain

In faith,

John K. Davies
Founder Renegade Training International