The changes in the health, fitness and exercise field have been extraordinary through my lifetime and though there were certainly disconcerting moments as gymnasiums were filled with one glistening machine after another there is reason to believe the trend is returning to its heritage. While that certainly does not infer the palatial facilities where not the slightest sound of exertion is welcomed, the growing trend of “back to basic” training and stripped-down gymnasiums is very positive.

The key for this trend to continue or rather for exercise enthusiasts to receive maximal benefit and realise their goals is that training regimes are well constructed, sensible and not merely a route to physical exhaustion. With respects to the latter, this is of extreme importance because just as many have moved towards a more “basic training” the “good news” is tempered with the shocking rise of poor technique.

Whether in comfort of your own home or exercising within a group setting, poor technique is never acceptable collateral damage for using a heavier weight. Reduce the weight such that you are able to perform properly and if in a group setting, only exercise under the guidance of a professional who enforces such standards. No person should be injured within an exercise program and while muscular strains will invariably occur, poor technique should never be the cause.

Piecing together a training regime at home is no different than the finest facility, with the individual requiring sufficient time to activate the core and hips, general fitness work to assist with work threshold development, resistance training measures and range of motion.

This basic template would progress evenly through RED², hurdle mobility drills and possibly tumbling drills if space allows within dynamic range of motion before moving to work threshold development (general physical preparation, rope skip) and resistance training.

Within the resistance section compound movements that recruit the greatest amount of muscle should be performed first and the mainstay of the section. As an example the following plan works perfectly with a modest selection of dumbbells:

• The Iron Cross
• Renegade Squat Pull
• Bulgarian Squat

Bulgarian Squat

These three movements are the “focus lifts” of training and can be followed with a supplemental section as well as “STS”™ to stabilise and strengthen the shoulder capsule before concluding with DMC™ and static range of motion work.

Shoulder Capsule “STS”

Prepared by John Davies
Photo: Will Sarty

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.

Of the many erroneous notions promoted by the modern exercise community the idea that highly specialised equipment is required to achieve your goals is at the top of the list. The reason for this is primarily due to poor education being available to the general public and of-course financial motivation of the industry that tries to make “the simple” look “complicated” so that it garner sales of equipment, gymnasium memberships and training fees that are often not deserved.

While I warrant that will offend some in the industry, so be it because in the horizon is a well informed public that will support quality products and services but equally turn their back on lesser grade. For those in the health, fitness and sports conditioning field the elimination of educational barriers will provide a tremendous boom and separate the “wheat from the chaff” in what is undoubtedly the ultimate of “win-win” situations as quality products and services will rise to the top.

One of the areas most benefited from improved educational channels is the “train at home” sector. With top-flight knowledge readily available they will be able to exercise at home with equipment that suits their budget and space needs. Of the many aspects to be gleamed from said knowledge is that all the majority of exercises are adaptable to suit your environment and equipment should not overrun you household but fit neatly into provided space and financial budget. Quite naturally this is up to each individual’s decision making process but I wish to stress that in the overwhelming majority of situations you do not need to go to the gymnasium to walk on the treadmill, perform callisthenics or most resistance exercises. Each of these and much more can be done in the comfort of your own home. With knowledge comes adaptability and ultimately the test is up to the individual to comply with exercise regimes and follow a healthy diet and supplement regime.

Returning to the adaptability of movements, a perfect example is the “Renegade Squat Pull” that is performed using a simple dumbbell and works the entire body as a loosely termed “non-explosive” compound movement. This exercise can easily be performed with bands, either secured to the floor in some manner or under the feet or in my favourite version standing on two stable boxes of equal height. With the latter, the movement can also be restricted to the Squat aspect and satisfy the most challenging of strength needs with of-course the boxes perfect for a variety of exercise including the Hi-Box Step-Up but within the comfort of your home gym environment.

Renegade Squat Pull

Via the USPlabs Video Educational Library John Davies teaches Joe Burton how to perform the “Renegade Squat Pull”

Prepared by John Davies
Photo: Steve Tauriello

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.

There is a point in writing where I am not sure where to ease back on the throttle or simply go full bore. My concern is that in an era of super-connectivity and over-stimulated media I find truly motivational moments get lost in the “white noise”. Yet I am moved to tell you that just as a young boy learning from a man who took hills and taught “adversity is something you overcome”, goal achievement is possible despite the many challenges.

I stress this point given many making their first steps into exercise face a number of intense challenges. Whether waging battle against obesity or simply learning how to apply their efforts, goals will be achieved if you follow the right path and remain dedicated.

Success within exercise is not determined by expensive equipment or facilities where towels are warm and soft but a balanced training regime, a healthy diet and focused supplement plan that is complied with to the letter.  Application of a proper program with purpose and intent will and I should add, always will, stand atop the victor’s podium.

For those exercising at home this is important to understand because no the equipment obstacles you will face, all hurdles can be managed and merely requires the elixir of champions, purpose and intent.

In-fact, home based training has another unique advantage as it not only summons a siege mentality within but from experience gives rise to adjusting training measures to suit availability which uniquely assists in avoiding adaptation.

Yet with each home based training session a number of common grounds exist with the most palatial of exercise regimes as follows:

• The core must be properly activated before beginning the mainstay of the training session. This will involve preparing the hips and shoulders to move in an unencumbered manner and allow for optimal movement generation. RED² and Hurdle mobility drills are suited for every exercise regime and will accomplish the task.
• Compound movements are the basis of a properly conceived resistance program. This will accelerate muscular gains and further the reduction of body-fat.
• Work threshold and overall fitness in an overwhelming proportion require improvement but rather than spend money on expensive equipment basic callisthenics (please refer to general physical preparation) and a skipping rope should first be considered.
• Managing postural alignment under duress, core stability and range of motion will have a far reaching effect upon overall development and are to be included within every regime. (please refer to DMC™ and the published static range of motion work plan).

Leg Complex with Dumbbells

Via the USPlabs Video Educational Library John Davies teaches Marissa Fields a safe and effective complex for leg development using on light dumbbells.

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

Of the many shifts in the exercise industry through my lifetime has been the evolution of training equipment. While this has seen many superb innovations as well as a broad selection of questionable products, without question it is suggested to the marketplace that results are dictated by the exercise equipment you utilize. Though this will annoy many of the “experts” in the field, no one piece of equipment is the panacea and very few are not replaceable.

Unfortunately within an industry with many purely supporting products because of the “all-mighty” affiliate sale or the like, items and theories are “log-rolled” simply because it results in a financial profit to the endorser rather than improve an individual’s results in exercise. With the exception of barbells, dumbbells and medicine balls, along with standard apparatus such as pull-up bars and skipping ropes, there is no piece of equipment that provides material benefit that cannot be substituted. Unlike exercise theories, programming, diagnosing flaws and imbalances, injury prevention and rehabilitation, each that can take many years if not decades of hands on education and experience to comprehend, most equipment can easily be substituted and will save users considerable funds as well.

All exercise regimes start with the ability to manage posture and elicit optimal movement while under duress. Whether you are first learning how to perform somersaults or a weightlifter champion maintaining proper posture and executing actions in optimal patterns of movement is the birth ground to success. Failing to maintain optimal posture in any situation will give rise to lowered results.

What should be noted of the above statement is that at no time did in mention a particular piece of “irreplaceable equipment” or expensive training facility, as results will come via virtually any setting just so long as the work is directed properly and the individual maintains focus with diet and supplementation.

Along with bodyweight callisthenics for work threshold development, specialised exercises to assist in hip mobility and other dynamic range of motion training, exercise choices can be adjusted to serve the broad majority of goals. The greatest limitation is knowledge how to adjust training towards your target by manipulating exercise, often very slight, to receive the desired impact and to use equipment available for use. As with all well-designed exercise regimes, compliance is fundamental to success and there is no need to develop a plan that uses equipment unlikely to be available or require costly expense without benefit that is materially greater than with a simpler option.

Irregardless of equipment or even level of expertise with very few exceptions all resistance training can be shifted to suit needs. As an example of a tremendously beneficial movement that can be performed at a gymnasium or the comfort of your own home, the Iron Cross is total body lift with very equipment needs. Whether using light dumbbells or common items in the home, this exercise is useful to every user.

The Iron Cross

Prepared by John Davies
Photo: Tammy Bravomalo

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

Through the now forty-three previous editions of the “USPlabs Iron Day” we have been able to provide our readers a broad array of training regimes to reflect their goals. Whether interest lay in strength and bodybuilding pursuits, weight loss, needs of the military and law enforcement community or athletics, these training guides can serve as a tremendous blueprint towards goal achievement.

This effort came about due to radically improved technology that allows us to communicate with readers to which we are ability to quickly respond to their needs. With an open line of communication via Twitter, Google+ and Facebook we have been able to provide up-to-date information on efficient exercise approaches and ensure all readers utilize USPlabs products just as I have to their utmost.

This commitment to providing information has taken an big leap forward with the very recent release of the USPlabs | Ultra Premium Supplements educational library which houses considerable videos on proper exercise technique and suitable for virtually every method of training. As we push forward with the USPlabs Iron Day we will be making great use of these videos and I invite you to share with your friends.

As per our original intent of the USPlabs Iron Day, each Friday we will 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.

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

Complex Training for Law Enforcement

For many this will be a VERY taxing workout and I strongly I strongly advise appropriate supplementation.

If there are questions related to the performance of any movements, please post questions on the USPlabs Facebook wall, where the article is posted and I will personally answer.

RED²

Hurdle mobility drills, #4 & #5

Tumbling (over ten metres)

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

Repeat each movement four times.

Rope Skip: 3 minute rounds, between rounds do the following (please refer to general physical preparation) each for 30 seconds or prescribed repetitions.

• Jumping jacks
• Shuffle splits
• Burpees (minimal pace, 12 per 30 seconds)
• Mountain Climbers

Perform two sets of thirty-seconds each of the following movements for ten minutes total duration

Resistance Circuit

Protocols:

• Section A is performed with six repetitions at maximal bar speed.
• There is no rest between “a” and “b” parts of each section
• Section B is 20 seconds
• At the end of each section complete 30 fisted push-ups or 30 seconds, which ever comes first
• At the end of each section rest 35 seconds and move to next section. Repeat 4 total circuits

1a) Power Cleans (Hang) x 6 reps @65%
1b) Russian Split Jumps

To perform the Power Clean please refer to the USPlabs | Ultra Premium Supplements Video Educational release on the topic

To perform the Russian Split Jumps please refer to the USPlabs | Ultra Premium Supplements Video Educational release on the topic

2a) Hack Squats x 6 reps @65%
2b) Burpees

To perform the Hack Squats please refer to the USPlabs | Ultra Premium Supplements Video Educational release on the topic

3a) Zercher Squat
3b) Cossack Squats

To perform the Zercher Squats please refer to the USPlabs | Ultra Premium Supplements Video Educational release on the topic

To perform the Cossack Squats please refer to the USPlabs | Ultra Premium Supplements Video Educational release on the topic

Supplemental Lifts

Good Morning Squat, 85-90% 3 sets x 3 reps

Back Training Super-Set

Bent-over-Rows x 6, followed by Wide-Grip Chin-Ups

Crossover Push-ups, 3 sets x 10 seconds

“STS” model from the Renegade FIX™

Walking Lunge: 3 sets of 2 minute walks, 60 seconds rest between sets

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.

Prepared by John Davies
Photo: James Hall

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

USPlabs Iron Day Archive

• 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
• Complex Training, heavy legs
• 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
• Modern Recovery 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
• Legs with Squat alternatives
• Back and Biceps
• Back and Hamstrings
• Law Enforcement
• Complex Training for strength