Monthly Archives: August 2011

With a resounding sign of relief, another page in the calendar turns as we enter September. Though I know many will consider my commentary near heresy, I am glad to say goodbye to August and those lazy days of summer as it is time to punch the pedal down.

It goes without saying that I have done my best of dressing up a more reserved exterior or last covering a very aggressive approach in much of my personal life as well as career. As many reading have heard, when the doorway of opportunity is in front of you, don’t tap meekly and inside kick the damn thing down.

Kicking the door down is both an old-fashioned, roll up your sleeves approach that needs to be re-invigorated but also a simple approach. It is the team that steps up the line saying, we’re running tackle to tackle and there isn’t a damn thing you can do and in many a way the approach of those who despite all odds excel because they out work the opposition.

Yet kicking the door down often involves a sense of “simplicity” that plays a major role in the success of home training environments.

“Simplicity” does not only apply to diet but equally to exercise patterns as most are making the error of over-complicating matters. A simple pull-up bar, possibly rafters in a garage, box which in my case are stacked granite and stones, medicine balls, skipping rope and basic barbell can do the job quite well.

This is the oddest paradox because it is quite possible that the stripped down version of the home-gym, gutted of chrome and fancy machinery, allows for great strength and muscular gains because its sticks the basic notions of “Push, Pull, Press and Squat”.

With these basics or “simple” exercise, subtle adjustments to starting positions (i.e. Deadstop Squats), un-lateral movements and imperfect conditions such as lifting on soft undulating grass, a favourite of mine for walking lunges, can be the sparkplug to ignite success.

Once a person pulls this “simple” concept into their home based training with a proper diet and then utilizes the correct supplement stack (http://usplabsdirect.com/forums/forumdisplay.php/112-How-to-Stack), results will flourish.

Keep home based training simple, maintain strong dietary fundamentals and utilized advancements of modern supplementation for break-through gains.

Something for your home-based training today

RED2
Hurdle mobility drills

Tumbling
Med Ball Scoop throws (forward and backward) 4 sets x 3 each
High Box Step-Up, 4 sets x 6 reps
Bulgarian Squats 3 sets x 3 reps (as pictured)
Russian Split Jumps 3 sets x 3 reps
DMC™

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter. John’s present stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Anabolic Pump and Pink Magic depending upon his training cycle.

Prepared by John Davies
Photo: James Tark

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

Though it is often considered less than optimal exercising at home provides a vast array of advantages for enthusiasts. While you are unlikely to have the glittering machinery found in a commercial facility, the convenience of exercising at home as well as avoiding commute time and costly gym memberships far outweighs any concern. Additionally, this can allow the user to say employ a professional trainer in lieu of gym memberships and either exercise in their home or a common ground. This, amongst a number of other reasons is why I believe the home based training system and the new breed of professional trainer work hand-in-hand in creating a superior environment.

This draws up a point of equipment does not need to be fancy or expensive and often the best results are gained in simplified environments. I equally say this after completing a quick burst of the workout (in the very early hours of the morning) where the Hi-Box is a series of stacked granite slabs that I will configure to use for an array of movements. Many years ago, whilst touring a top collegiate program the coach wanted to “show off” his new exercise facility but quickly judged my unimpressed reaction and noted it was something they “had to do” to assist recruiting. In one of my less-than tactful moments I noted how this was not a “place of work” and in the ensuing season the players proved that out with season quickly cost the coach his job.

Though it is impossible to lay complete blame on the spa that no self-respecting athlete would want to step into training facility, the point is that equipment does not make the difference in exercise, knowledge, application and a ruthless tenacity does. With any facility, results can come with whatever you have available, as shown by the following workout perfect for home training perfect to develop power, strength and speed.

Following the appropriate preparation work (RED², Hurdle mobility drills and Tumbling), Med Ball Scoop throws (forward and backward) provide a tremendous variation to pulls and in many ways superior given the learning curve is virtually immediate.

Feet should be shoulder width apart and hips squared directly at the target. With a solid, rooted base and good posture with your body facing target swing ball up and behind head swing ball above head, then between legs as you push buttocks back (into a neutral position) and then explosively pull hips through and bring ball up above your head slamming the ball straight ahead.

Perform with a heavy medicine ball as an option of Pulls, follow with Squats options (i.e. High Box Step-Ups) and single leg work such as Bulgarian Squats and Russian Split Jumps

These and many other movements can be performed and home to develop power, strength and size.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter. John’s present stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Anabolic Pump and Pink Magic depending upon his training cycle.

Prepared by John Davies
Photo: Tammy Bravomalo

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

Whether your focus is losing weight or adding muscle much can be accomplished at home with some straightforward bodyweight movements. While many consider bodyweight “easy”, there are in-fact the evolution of a dedicated exercise enthusiast and can be of the most challenging work an individual will encounter. Though it may not have the marketability that more brawny images of the iron-game that should not deter anyone from using bodyweight movements or for that matter thinking you have to spend a great deal of gym memberships or costly equipment.

At present I am nursing a peculiar new injury that does not have a big impact upon sports performance but can be an issue with training, the healing process has been slap shifted into top gear with bodyweight work, specific movements to target the area and a commitment to my supplement regime. However while dealing with this upper body injury my training, with some limitations in pulling actions has seen virtually no interruption on gains with bodyweight and medicine ball movements.

This is where it gets very interesting (well, “interesting” for those of us who spend a lifetime debating on the merits of certain exercises and how it impacts sports performance, fitness and health) as movements such as the Hi-Box Step Up are questionably superior to Squats and without a doubt interchangeable. In-fact my great concerns with Squats are not it being the most important weighted movement but the vast majority, including many a “big name” coach performs incorrectly and turns into a “torso lift”. This has seen many, particular those using a wide base version, reducing VMO development, creating series of imbalances and ultimately leaning too far forward in the movement that is possibly caused by poor flexibility and core strength.

The solution of this is the perfect leg based movement to perform whether in an elite training centre or the comfort of your own home, which is the Hi-Box Step Up.

To perform Hi-Box Step Ups: the box height for greater glute development is set up so that with your lead leg planted on the top of the box and your base foot is off its heels, the lead thigh is parallel to the ground. For greater quadriceps emphasis box height should be lower. Again as I noted, rarely is this exercise performed without cheating and to avoid jerking upwards by using the base foot, squeeze the toes of the plant leg and drive upwards with the plant foot on the box. Focus on keeping the pelvis level and the knee excursion over the lateral half of the foot as the step is performed, to evenly load the hip abductors and adductors.

The use of Hi-Box Step Up as opposed to Squats is not a rare situation as many “power movements” considered exclusive to weights have bodyweight options that are either as good or better.

In tomorrows article we will look at further movements you can add for home based training to develop strength, power and muscular size.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter. John’s present stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Anabolic Pump and Pink Magic depending upon his training cycle.

Prepared by John Davies
Photo: Steve Tauriello is Yok3d

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

In preparing this daily blog we are consistently reviewing feedback of readers and upon understanding their goals and levels of experience within exercise planning a route to attain their aspirations. This does not come with a clever sales tactic or prompt but simply because we as a collective team care.

“Caring” is an interesting commodity in the business front as while many focus on a financial statement bottom-line, my goal is to help you attain yours as well as many more that my years of experience provides. From my understanding of the principals of USPlabs, I can safely tell you without their prior knowledge they follow the same model of putting our clients best interests first.

It is a business practice of mine that I adopted prior to the new millennium and while it might drive the “numbers crunchers” crazy, there is a special pride in your career when you do what you do for the benefit of others. Quite obviously it is a carryover from sport and anyone who knows what it is like to take the inside pitch, to break the wedge, to set a pick or make a sliding tackle knows where this goes as like it in the field of competition, the best interest of others come first.

This past weekend was a trying one for many with Hurricane Irene causing havoc on many in the eastern part of the United States. My thoughts and prayers, as well as speaking on behalf of the team of USPlabs and mine of Renegade Training is you, friends and family came out unscathed.

Given many will be at home this week cleaning up a mess or dealing with businesses temporarily closed I think it best to provide a fun series of free workouts with only modest equipment needs and a perfect way to kick start a “get fit at home” effort.

Each of these can be done at home, backyard or park setting as well as with friends.

RED²

Hurdle mobility drills #4 & #5

Tumbling

Rope skip, three, three minute rounds with 20 push-ups between rounds

GPP, three to four sets of thirty-seconds each of the following movements for nine to twelve minutes total duration

• Jumping jacks
• Shuffle splits
• Burpees
• Slalom (side to side) jumping
• Russian Split Jumps
• Mountain Climbers

“STS” model from the Renegade FIX™ 3 circuits

static range of motion work

Thank you and though repetitious, my hopes and prayers are with each effected by this natural disaster.

As always -

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter. John’s present stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Anabolic Pump and Pink Magic depending upon his training cycle.

Prepared by John Davies
Photo: Nick Keough

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

Technological improvements of recent have created a remarkable level of connectivity as we are able to communicate across the world with an instant. With respects to athletic development and this blog, this greatly increases our ability to help readers attain your goals. Given that we keep a very open line of communication with our readers via Twitter and Facebook, I can then provide up-to-date education on efficient exercise approaches and ensure readers utilize USPlabs products to their utmost.

Earlier this winter we came up with a plan to launch a special Friday edition where we combine a daily training program (per reader choice), with a follow up supplement protocol on Facebook. Readers cast their vote via Twitter (through either direct message or the “@” function) and decide the topic.

Previous editions of the USPlabs Iron Day have provided:

Strongman Training for Sport

Explosive Hamstring Training
Complex Training
Intro to Mass Training Day
General Athletic Training Day
Recovery Training Day
Ultimate Fat Shredder  and Muscular PumpTraining Day
Shoulders and Triceps
Explosive Power for Athletes
Combative Athlete
Core Training for Strength Athletes
Power and Mass Training
Fat Shred training day
Chest and Triceps
Quad dominant
Explosive power and speed
Arms
Chest
Legs with Squat options
Back and Biceps
Law Enforcement

After considerable input the winning entry for this week’s episode of the USPlabs Iron Day is:

The winning entry for this week’s episode of the USPlabs Iron Day is:

Back training for thickness and power

Note: This is not a workout that you would call “isolating the back” so bear in mind there is a lot of legs and shoulders involved and in-fact a total body (devastation) session. Equipment such as bands and chains have not been included given few have access but if you have available please make use of and I will be available on Facebook,  to discuss further.

RED²

Hurdle mobility drills, #9 & #10

Tumbling (over ten metres, repeat two to four times each)

• forward roll to stand
• spider lunge
• bear crawl
• bear crawl bounce

Resistance Training

• Deadlift (snatch grip variation) – 4 sets x 5 reps @ 80 – 85% (band if possible to increase tension at top ½ of lift in particular
• Good Morning Squat – 4 sets x 5 reps @ 80 – 85%
• Zercher Squat – 4 sets x 5 reps @ 80 – 85% (chains if possible, start from lower “dead-stop” position)
• Hang Pull (snatch grip variation) – 3 sets x 3 reps @ 90%
• Bent-over-Rows (dumbell) – 3 sets x 5 reps @ 80 – 85%
• Wide grip sternum Pullups – 3 sets x 12 reps
• 45° laying wide laterals (dumbell, turning thumbs up) – 3 sets x 12 reps @ 70%

“STS” model from the Renegade FIX™ 3 circuits

DMC™

static range of motion work

Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter. John’s present stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Anabolic Pump and Pink Magic depending upon his training cycle.

Prepared by John Davies
Photo: Tammy Bravomalo

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