Monthly Archives: January 2012

For those embarking on a New Year’s resolution or for that matter any new initiative in health, fitness or athletic development, one of the most challenging elements is learning how to “work hard” and avoid common distractions.

“Working hard” is a deeply problematic issue in a modern society rife with conveniences. Though there is no shortage of “intense” exercise videos or at-least training regimes that will note how oh-so rugged their system is, few muster “working hard” outside of the gymnasium. While I have respect for anyone who is dedicated towards their exercise goals, the real work is by those who work highly stressful or manual labour jobs before ruthlessly attacking their workouts. Little general physical preparation (GPP) is needed when your day is spent “on the job” or say laying brick, roofing or any number of physically demanding jobs as well as taking care of a family.

Yet for those just starting out, beyond learning how to exercise properly, is the notion that “hard work is good”. To some, such a statement is obvious akin to adversity is something we overcome but in a world of “fast food”, video games and a disdain for physically demanding work, this is very major obstacle for those just starting into exercise. Working hard towards achieving a goal is a positive and in-fact the journey along the road less travelled is the reward.

This plays an odd role during Super Bowl week as just as the successful resolutions are shifting into top gear the biggest of the early year distractions lays siege upon your plans.

For coaches, trainers and of-course those continuing to assault their resolution, it is imperative to attack this week with finite tactical precision. One false move and workouts are neglected and the new found dietary success is squandered for deep fried “anything” and salads that lack any sign of vegetables.

Real food is not cleverly moulded into the shape of a football or a stadium nor is the big game an excuse to consume an endless assortment of “snacks” and anything else pitched as “convenient”. Obesity and years of poor health is not “convenient” to which I remind you to maintain a healthy dietary approach with balanced menu (i.e. “simplicity”). As a further suggestion, I encourage adding  Anabolic Pump to your regime, which has worked wonders for me particularly given my diet is high in carbohydrates to suit caloric and nutritional needs.

From the exercise standpoint, accelerate your physical exercise habits this week as the ultimate of counter assaults. Avoid the “couch potato” life, get out and be active beyond your normal routine whether that means, walking, biking or any number of sporting activities.

By pushing a new boundary of activity this week, you will not only navigate around distractions, maintain course on your resolution, realise that “hard work is fun” and continue building work threshold.

Prepared by John Davies
Photo: ThePrototype Joe 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

Akin to a thief in a night who creeps into steal your hard earned savings, those trying to develop healthy lifestyle choices can fall victim to dietary distractions of this unique time of year. In addition to the winter doldrums that effect so many, Super Bowl week can potentially scuttle many resolution efforts for those trying to change their diet and exercise habits.

For those who mounted the challenge of establishing a healthier approach to exercise and diet with their new year’s resolution, each day has been a small brick in the foundation. Without a doubt no day has been an easy one but layered together they have started building a “wall” of a healthy lifestyle. Though growing in strength and slowly becoming more formidable, for most that “mortar” is far from set and new lifestyle choices are without question susceptible to “attacks”.

Establishing positive habits of behaviour is no easy feat and barely a month into the effort the dietary and exercise onslaught of Super Bowl week can be a major test. Progressing through this week, without taking a step backward is structurally important as it can be either be the launching ground of pushing beyond temptation or falling victim. This is particularly unsettling as I am hopeful that all achieve their health and fitness goals but equally know this is brutal minefield to navigate.

Sparing the sarcasm because a quick perusal of “menu options” being suggested for the big game once again fall into the guidelines of “food stuffs” I would not serve the family pet. Make no mistake deep-friend and battered “anything” has no nutritional value and for that matter food shaped in the form of football or stadium does not fit into the “simplicity” approach of proper dietary habits. “Cute” aisle displays in the grocery stores, bags of “snacks” and carbonated beverages are not so “lovely” when it may mean you have ruined your month long efforts and will spend February retraining your steps. For those who meander on the nonsense of “cheating” (regarding a “cheat meal”), while I am not sure how this notion became so common, please consider who are you cheating with poor quality food.

From a training perspective progressing through this week involves setting up small steps of continued achievement. Your health and fitness goals do not come second to a television interview and renew your dedication to exercise by reviewing your goals and training journals. Stated more simply, focus. Maintain your existing plan but with more detailed precision in following your program and addition small pieces to the puzzle such as RED², Hurdle drills and static range of motion work that will in-turn assist recovery, joint mobility and ultimately motor recruitment.

Finally by managing this week properly you will not simply avoid set-backs but fortify your foundation of healthier living that will result in accelerated gains.

Prepared by John Davies
Photo of Kameron Ross, please add "Kam Strength" on Facebook.

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

Throughout the health, fitness and sports conditioning community much of the attention focuses upon natural targets of the correct approach to diet and exercise as well as pitfalls in the modern lifestyle. Both of the approaches are naturally correct but there is a potential flaw when it lacks a basis of “reality”, such that none of live in a perfect world scenario and amongst the daily plan of “healthy living” there is a minefield of problems at every corner. Whether that is the stress of your career, home life or scholastic studies, “the unexpected” can always be expected.

Within the world of sport seasoned coaches spend a tremendous amount of time planning and coordinating athlete’s development but equally know there are tremendous roadblocks ahead during each training year. Part of these concerns are natural with a young athletes maturation both physically and emotionally but part of this “expectation of the unexpected”. Though much of the effort is spent on areas to manage correctly, as in athletic development, sports mastery and learning how to manage a proper diet, certain parts of the year can derail the best laid plans.

This is possibly the great unspoken issue with sport coaching, in ensuring athletes do not take “one step back” with each weekend or holiday period. Just as planning for a years training is a highly time consuming process, coaches will map an approach to avoid these deadly areas where training and diet are often thrown well off course.

While Christmas / New Years and summer holidays is a horror film ready to happen as coaches wait for the return of their players and begin surmising the “damage”, this upcoming week has slowly crept into an equally problematic concern.

It is Super Bowl “week”.

No longer a game relegated to a few hours on Sunday, full of its dietary apocalypse but a full week of interviews, previews, festivities and just about anything else you can imagine to thrown a wrench into the perils of winter training.

For the general public looking to maintain their resolution pledge this comes at a difficult time as many are just becoming accustomed to the new found approach to “healthy living”, the daily pilgrimage to the gymnasium and eating wholesome food. It takes approximately twenty-one days to establish positive lifestyle changes and the next week must not derail the efforts of January.

In simplest terms for the general exercise enthusiast “Super Bowl week” must be approached as your “daily game day”, where you set daily goal reminders and approach with intent.  A two pronged effort must be made to avoid the dietary issues of deep-fried “everything” and for that matter a smorgasbord of “salads” that are typically with vegetables or remotely healthy. Maintain the “simplicity” approach to selection, limit the typical buffet foods and ensure your day, including “Super Bowl Sunday” is “seasoned” with regular exercise. If you are caught with time constrictions, a healthy dose of RED², DMC™ , static range of motion work and bodyweight training can save the week from being a “step backward”.

Prepared by John Davies
Photo of Ashlyn Olivas. Add Ashlyn's page on Facebook and follwer her on Twitter. 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

Connectivity across the world has radically improved due to technological improvements. This has effectively bridged any communication gap with readers and provides me the ability to respond to their needs extremely quickly. 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 forty 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
• Complex Training with Back
• 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
• Athletic explosive power
• Combative Athlete
• Combative Athlete Power and Fitness
• Combative Athlete with non conforming objects
• Core Training for Strength Athletes
• Core development for Strength Athletes
• Power and Mass Training
• Power Squat
• Power, Speed and Mass Development
• Fat Shred training day
• Fat loss program for home training
• 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:

Legs with Squat alternatives

This is tremendous regime for those with limited equipment and can be performed in the comfort of your own home yet still have a pronounced effect upon the overall leg development.

In providing this training routine, please let me stress that to receive its maximum benefit the entire routine should be performed. This is one of my personally favourite routines, has served me well through my career and I hope every use “brings everything they got” to this workout.

RED² (as directed, continuous twelve minutes)

Hurdle mobility drills, #4 & #5

Resistance

Bulgarian Squats 6 sets x 4 reps (ensure you take one solid pace away from bench to engage more of the hips, glutes and hamstrings)

Dumbbell Deadlifts 6 sets x 4 reps (Elevate heels on 2×4, feet parallel and spread 1½ times wider than shoulders. Hands should track near directly above 2×4 and touch outside of ankles before rising)

Sissy Squats (weighted) 3 sets x 15 reps

Reverse Lunge 3 sets x 6 reps

Waiters Bow 3 sets x 5 reps

Walking Lunges 3 sets x 90 plus seconds, with each step perform a 1-legged calf raise

DMC™ (DO NOT omit and perform properly as this is a very important part of the routine.

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.

Prepared by John Davies
Photo: Tammy Bravomalo

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.

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 appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d!

This week’s session is a classic total body power session that will have a particular impact upon the legs and back. This is a nasty, hard and heavy session.

As a reminder, please perform this regime in its entirety with absolute no omissions to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this nasty training session.

It is imperative to utilize a proper opening period of general movement that properly “activates” the core begin the session.

RED²

Tumbling (over ten metres)

• Forward somersault (stay in tuck)
• Bear Crawl
• Spider Lunge

Repeat each movement four times.

Hurdle mobility drills movements #4 & #5

Close Grip Power Snatch 65%, 4 sets x 6 reps
Squats (Deadstop) * 65%, 4 sets x 6 reps
Deadlifts (Snatch grip) 65%, 4 sets x 6 reps

* modest band tension from ¼ Squat position to top such that speed is static

Bulgarian Squats 90%, 3 sets x 3 reps
Jump Shrugs 90%, 3 sets x 3 reps
Dumbbell Bent over Rows 85%, 3-5 sets x 5 reps
Towel Chins (weighted), 3-5 sets x 5 reps

“STS” model from the Renegade FIX™

Walking Lunges (barbell, outside on undulating surface and preferably in the snow) 5 sets x 2 minutes.

DMC™ (DO NOT omit and perform properly as this is a very important part of the routine.

static range of motion work

Prepared by John Davies
Photo: Chad Shaw

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.

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.