Monthly Archives: December 2011

Connectivity across the world has radically shifted forward due to technological improvements. This has effectively bridged any communication gap with readers such that the ability to respond to their needs. I quite proud of our very open line of communication with our readers via Twitter, Google+ and Facebook as it allows me to provide up-to-date information on efficient exercise approaches and ensure all readers utilize USPlabs products just as I have to their utmost.

In the early stages of winter 2011 we decided to launch a special Friday edition where we provide a daily training program (per reader choice), with a follow up supplement protocol on Facebook. Readers would cast their vote via Twitter (through either direct message or the “@” function) or Facebook and decide the topic.

In the thirty-plus previous editions of the USPlabs Iron Day have provided the following extensive array of workouts:

• Chest and Shoulders (athletic focus)
• Kettlebell Training for mass
• Fat Loss with Complex Training
• General Health and Fitness
• Back and Legs for Power and Mass
• Fat loss with bodyweight training
• Complex training with Kettlebell option
• Back Training for Power
• Strongman Training for Sport
• Explosive Hamstring Training
• Complex Training
• Intro to Mass Training Day
• Mass Development plus Arms
• General Athletic Training Day
• Recovery Training Day
• Ultimate Fat Shredder  and Muscular PumpTraining Day
• Shoulders and Triceps
• Explosive Power for Athletes
• Combative Athlete
• Combative Athlete Power and Fitness
• Combative Athlete with non conforming objects
• Core Training for Strength Athletes
• Power and Mass Training
• Power Squat
• Power, Speed and Mass Development
• Fat Shred training day
• Chest and Triceps
• Quad dominant
• Explosive power and speed
• leg development for home based training
• Arms
• Chest
• Legs with Squat options
• Back and Biceps
• Law Enforcement
• Complex Training for strength

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

Core development for Strength Athletes

As a special notation, I strongly advise you to perform this program in its entirety and do not omit any section. Please review the links to sections and follow as written to maximize the programs benefit.

RED2 (as directed, continuous twelve minutes)

Hurdle mobility drills, #5 & #6

Tumbling (over ten metres, repeat four times each)

• forward roll to stand
• bear crawl
• spider lunge

Single-arm dumbbell Snatch, 6 sets x 4 reps x 65%

Drop Snatch 6 sets x 5 reps x 65%

One-arm Deadlift 4 sets x 6 reps x 65%

Good Morning / Squat 3 sets x 3 reps x 90%

Natural Glute Ham’s – 90%, 3 sets x 3 reps

Chin-Ups / Zottman Curl – 4 sets x 6/16, 6/12, 6/12, 6/12

“STS” model from the Renegade FIX™ 3 circuits

Sledgehammer Strikes, alternating overhead strikes
90 seconds on, 30 seconds rest
5 sets

DMC™

static range of motion work

Prepared by John Davies
Photo of Ashlyn Olivas, Photo Credit: Larry Hernandez of “Just Shoot Me 808”

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

In a few short days as the calendar turns to 2012, resolutions will abound and predictably they will be forgotten within a few weeks. That is not a matter of debate but a typical occurrence each year and in my opinion transpires at a predictable rate for a number of reasons but mostly because the standard is set too low.

That will likely surprise many but in a world that asks “very little” of people in many areas, I demand “a lot”. Some are likely nodding right now, they’ve heard this speech for when the doorway of opportunity is straight ahead, do not tap lightly, do not wait for it to squeeze open but instead, set the hinges flying and kick the damn thing down.

A resolution is not a “maybe”, a “hope” or something you doodle a little dream of, it is for those who are resolute. It is the digging the boots into the ground because you’re not going to give up a shred of territory and will not, not now, not ever, compromise.

Your first resolution is, pardon me, to be resolute, bold and when the deck looks stacked, when surrounded with turmoil you smile because there is no way your foe can escape your onslaught. You are resolute and renege from a system that says “you can’t. You can, you will and to achiever your 2012 resolutions they must be bold, audacious but in so doing encompass a broader series of changes.

To do so it will need a two pronged initiative that recognizes a broader sense of development.

• Be an ambassador of a better way of life. To fulfil your goal you will put the needs of others first. The responsibility of helping others, often forgotten for many years will be welcomed in 2012.
• Apply what you do with intent. With each of your goals you will apply yourself with complete commitment as you “do what you do with all your might”.
• Guide your life with honour and faith. When you guide your life on honour, principles and faith the questions that plague so many are not even of question to you. Strength is the breastplate for those built of honour and faith that will never be pierced. Stand tall, shoulders back, head up and greet life with a firm handshake and honour.
• Have compassion for your fellow man at all times. As an ambassador who puts the needs of others first you must understand their perspective. Once you do so, many problems will be easy to solve and your first goal will be realised and pave the way for all others.

With strong character you are ready to have a strong body but let me stress one is not exclusive of the other.

• All physical training must adhere to the “Concepts of Training”, ensuring proper movement generation is correct and the ability respond to rapidly changing environments. The protocols of the “Wheel of Conditioning" are followed at all times such that each attribute is of equal strength.

• Like the calm before the storm, you will rest at ease before the moment of commitment in sport or exercise and then you will apply yourself with an unyielding intent. That “doorway to opportunity”, you not only kick it off the hinges but only splinters remain. You will fear nothing and welcome the storms of chaos as it is cradle that nurtured your growth. When others cower, you will attack. When storms rage, you will attack. When opportunity beckons with each sunrise, you will attack, attack, attack.

• You know your place and there is no need to be boastful and belittle others as you claim the victor’s podium. Those who boast and find joy in others defeat can never be champions and it is only time until they falter. Humility is strong.

• At 0500 you do 50 / 50’s

• Respect the family dinner table and in many ways it is the centre of the home. Show “it” respect with a healthy diet (i.e. "simplicity”) and proper conduct.

• Squat, it’s what you do.

• To be strong you must be nimble and graceful. Ensure you balance your exercise regime with the appropriate amount of range of motion work.

• The basis of resistance work is compound movements, to which a weight that is in your hands is lifted with your legs.

• You will never allow yourself to be vanquished. With each challenge, as trying as it may be you will pick yourself up with firm intent, honour your heritage and do what you do with all your might.

• You are a role model. Others may shy away from the mantle of responsibility but you welcome it for you are built of steel and honour. You are prepared to lead, with strong mind and body for you know there is greatness within each of us and accept the responsibility to teach others how to make it shine through. Once you can say that final point, you stand amongst champions.

Prepared by John Davies
Photo: Chad Shaw
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.

Red to red, green to green, the colours are easy to follow in any “paint by numbers” scene. For years such an approach has allowed many to enjoy painting and of-course such a straight forward plan has been used in countless other areas. Follow direction and success, with a heavy “serving” of dedication and commitment, lay ahead.

There is of-course a caveat to this simple plan and it is the mightiest of modern society as it relates to accountability and discipline. Each of these seem vestiges of the past, a species nearing extinction as lessons of self-control, pride and honour are rarely taught and seemingly unfashionable. Sadly and as difficult as this is for me to admit, with the exception of the martial arts field few seem to understand in sport the need, goal and responsibility of coaches is to build character, individuals of moral and physical strength who are accountable for their actions and conduct themselves with discipline.

The floundering role of discipline, obviously throughout society as well as the health, fitness and sports conditioning sector, is a bitter pill to swallow but an absolute fact. Each action has a consequence and if the role of failing discipline in society is not bad enough, many lack a sense of accountability.

While tumbling standards are very difficult to reverse en masse, on an individual basis this can occur much easier than expected.

• Recognize your errors, realise today is a new opportunity and move forward. The past is “the past” and though there are many lessons to be learnt, it is not a place to dwell. This relates to successes as well as stumbles, as the future starts now and those newspaper clippings of past glories need to stay in the scrapbook.
• Purchase a journal and record your daily objectives and results by hand. The tangible aspect of diarizing your day by hand has been shown to lead to greater goal achievement and increased commitment than the digital forum.
• Believe in yourself. My apologies as I was doing my best to avoid any dark commentaries but when you fight off the most dire of situations you will understand believing in yourself and if not more obvious of my other comments, the greatness that lay within. “It” is within you and your responsibility to let it shine through. Now, kick the door of opportunity down, send those bolts flying and make “it” happen.
• Utilize a support group that understands the battle you wage and provides guidance when in need. This can come from many areas, family, spiritual guidance and within exercise we have an enormous group in the wings on Facebook, the USPlabs forum, Twitter and Google+ as well as this blog. Of the final point, this is what my directs my career as many years ago I realised the secret of “my success” was eliminating personal concerns from the equation and making the “bottom line” as my clients achieving their goals. I do this, all for you and if we all embrace that sentiment goal achievement is more likely and equally help return the fitness industry to its ultimate objective of improving the lives of its community.

Prepared by John Davies
Photo: Xavisus Gayden
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 celebration of Christmas now past, the warm moments of family gathering and holiday traditions quickly do an about face for the acceleration of new years resolutions. The contrast is stunning as from one moment the culinary delights that are typically seen on rare family occasions give way for an intense desire to attain goals.

The peculiarity of this situation is extraordinary as the firm decision to take action often directly contravenes the daily lives and habits of those making such a resolution and therefore takes far greater initiative than most give credit. Stated more simply, it is easy to make a resolution but often significantly difficult to maintain.

Yet there is hope or at least, a firm belief on my part that just as adversity is something you overcome, goals are what are attained. That might seem bold to some but I have face “everything”, fought back from the toughest of challenges, some far too bleak for this article and know the route to success. It is not paved with glitter and gold but with a well thought out plan of attack and a gritty demeanour success lay ahead.

The greatest problem of most have in attaining their resolution is developing a plan of goal achievement that understands the needed steps which includes resources and of-course following said approach. While this might seem straightforward for the hardened athlete accustomed to a highly disciplined lifestyle, for those making significant changes can be a Herculean task of radical shifts of habits.

Therefore at the earliest stages, within health, fitness and sports development, the plan of attack towards goal achievement involves the three major areas:

• Understanding the approach needed within the exercise regime, including the reducing the incidence of injury or dealing with pre-existing concerns.

• Reviewing existing dietary habits, understanding concerns as it relates to your goals and planning required changes.

• Further understanding a nutritional supplement plan required to accelerate goal achievement.

With these three broad areas, the plan evolves with the establishment of intra-daily and daily objectives. This element is crucial for the average individual to the elite athlete as these short-term objectives can quickly because habits, creating a successful pattern of behaviour.

Prepared by John Davies
Photo: Joe “The Prototype” Morrow

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

In the course of my career I have been blessed with the opportunity to help many towards their goals in health, fitness and sports conditioning. Coaching is tremendously rewarding and with the development of this blog the gift of mentoring others has never been greater as a new generation of exercise enthusiasts are exposed to my life’s work.

While I am proud of my accomplishments, my greatest sense of pride is being a positive influence to those under my direction in matters beyond health and fitness but the building of character. This is the true blessing of the vocation, particularly as young athletes grow from their formative years embodying the message of “building character” and then apply them later in life as leaders themselves.

Yet these blessings have not stopped as a number of years ago, so impressed with their products, I had the opportunity to become part of this extraordinary team at USPlabs. While undoubtedly you will know of the companies revolutionary supplements, the great story that few people are aware of is the team of people with the company who are committed to not only providing the finest products but being corporate citizens who reach out to make a difference in the world.

In discussing this venture it is a challenge for me to use the term “company” because it truly is a tight-knit family that embody pride and service and like my coaching career, it is an honour to be associated.

Now with Christmas upon us, I thought best to mention the great pleasure of being a part of this team and equally as you the reader, invite you to join us across the proverbial table. It is an honour and blessing to have a chance to write and for every reader I sincerely thank you for the remarkable opportunity in the past and anxiously await the future. As we all take a break to be with family and friends during Christmas I wish each of you the very best.

From everyone involved in the production of this blog, the tight-knit family of USPlabs, my Team of Renegade Training and my family, I wish you and your loved ones the very best this Christmas.

As always, I remain

In faith,

John K. Davies