Through the now forty-seven 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.
Tammy Bravomalo discusses her supplement stack.
This commitment to providing information has taken a tremendous 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 and with many athletes beginning to “turn up their spring training”, the winning entry for this week’s episode of the USPlabs Iron Day is:
Explosive Training for Sport
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.
Hurdle mobility drills, #9 & #10
Tumbling (over ten metres)
- Forward Roll (stay in tuck)
- Bear Crawl
- Spider Lunge
Repeat each movement four times.
At this stage your core will be activated and you will be ready for quick resistance training section.
Sprint (all perform on whistle, with signal coming from behind the athlete
10 - 3 point
10 – laying start (clasp hands behind back)
10 – supine start
25 - flying start
60 shuttle (laying start as above)
repeat each twice, jog back to line and wait for whistle. Say nothing.
Bounding 20 metres, jog back to start and repeat 5 times each
- B skip
- Flutter kicks
- Forward bound (minimal length is height)
- Backward Bound
- Side to Side Bound
- A skip
Push Press * - 70%, 4 sets x 3 reps
Hi-Box Step Up - 65%, 4 sets x 6 reps (each leg)
Deadlift (Snatch Grip) - 65%, 4 sets x 6 reps
* two-footed jump to Box at waist level, followed with immediate jump forward as far as possible
How to perform the Deadlift (Snatch Grip)
Medicine Ball (choose heavy ball, i.e. 20lbs +
Scoop Forward x 3
Scoop Backward x 3
- perform in circuit fashion, rest 60 seconds repeat
Hang Pull (clean grip, no straps, dive start on “clap”), 90%, 3 sets x 3 reps
Good Morning Squat 90%, 3 sets x 1 reps NOTE PERFECT FORM, DO NOT ROUND THE BACK OR BEND TOO FAR FORWARD
“STS” model from the Renegade FIX™
How to perform a Hang Pull (Clean Grip)
How to perform a Good Morning Squat
How to perform the “STS” model from the Renegade FIX™
repeat 3 sets
How to perform the Cossack Squat
DMC™ – DO NOT OMIT – push the hips up, create tension throughout the entire action.
Core / Abdominal Training
Perform two to four sets of each with 15-30 second holds per side.
Abdominal Circuit with Marissa Fields
learn how to perform the Superman with John Davies and Marissa Fields
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 of Joey Smith. For more details on Joey Smith please see his Facebook page and make use of his ultimate stack of Yok3d, Modern, Super Cissus, PowerFull , Prime, Recreate, Anabolic Pump and Pink Magic
Second from the top photo of Marissa Fields
Third from the top: Casey Bard
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).
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 for Fat Loss with home based 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
- Leg Drive for athletes
- 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 Alley
- 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
- Legs with Squat options
- Legs with Squat alternatives
- Back and Biceps
- Back and Hamstrings
- Law Enforcement
- Complex Training for Law Enforcement
- Complex Training for strength
- Complex training for Strength and Fitness