Monthly Archives: March 2012

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.

RED²

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

Resistance Training

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)

Supplemental Lifts
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™

Circuit
a) Cossack Squats, 25 to each side
b) Walking Lunges, 90 seconds continues with your choice of barbell or "stacked" dumbbell
c) Sledgehammer Strikes, alternating overhead strikes

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

Plank
Side Plank
Horse pose
Superman
Flying Squirrel

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 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 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
• Arms
• Chest
• 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

Of the most problematic concerns in modern society as it relates to health and fitness is that very obvious solutions exist but few can "see" them. Most matters are solved with a relative simplified approach but with the public so accustomed to complexities that come with clever marketing campaigns those “simple” tactics are rarely respected.

The straightest of straight facts is that nations will be brought to their financial knees within a lifetime due to escalating healthcare costs. Healthcare costs within the United States are expected to treble by 2015 with estimated national of $4 trillion of which $950 billion is associated to obesity. Let me stress that nations and business will not be “taxed” but devastated with the soaring healthcare costs of an aging and obese nation and therefore this must become “target number one” of the fitness industry.

The other straight and hard fact is the public does not recognise or appreciate the path it needs to take, and while also being adversarial of being provided direction that requires discipline, it will need to have a plan spelt out with very succinct steps. This naturally will raise the ire of many yet the fact of the matter is in many circles living and eating healthy is not appreciated. Before you scoff at such a statement, a quick glance at most grocers serves as an abundance of packaged foods with fresh produce in significantly lower proportion and if you need further, simply look toward the line-up that forms in a fast-food drive-through.

You reap what you sow and for many years the standard of food has dropped, with younger generations not knowing the difference. Solutions are simple but the majority of the public has been taught to consume processed foods not suitable for the family pet and instead of joining hands across a table, picks up their order on a plastic box, on a plastic tray and still does not realise the quality of life has tumbled.

For workplace fitness and health matters for those who work in physically demanding jobs this is further complicated due the availability of health food options during business hours. Whether it is lunch room vending machines or on-site cafeterias, few provide nutritionally balanced meals and the naturally fast-foods are effectively a nail in the coffin.

Though in an optimal situation, individual bringing healthy lunches from home, and I will hold off on the conditions of many work establishment kitchens, is obviously the best option the future of proactive healthcare involves the employer providing improved services.

The reason is simple for if not, the cost of healthcare for companies will sky-rocket and productivity will suffer, further reducing the firms’ ability to compete. Given soaring health care costs, no business cannot manage the cost of an unfit work force and must take a proactive role via a workplace fitness model. The costs of implementing such a program have been proven to offer a ten-fold return on investment and an obvious decision by any business manager.

This is not to say responsibility has shifted out of the individuals hands, far from it but it is time to take a big deep breath and realise the system of learned habits have failed and entrenched deeply within at least two generations is poor dietary habits. However for those interested in make a serious step forward towards their health and fitness goals, it is important to address the biggest dietary problems during the work day. Within the “simplicity” plan, recall the three far-reaching positive habit forming decisions:

• Never consume processed foods. Consume nothing that comes from a box or soft drinks.
• Drive by the drive-through. No “take-away” or “fast foods”.
• Consume ten to fifteen servings of fruits and vegetables each day as a minimum and where possible choose from organic sources! The best snack food comes from Mother Nature, so please doubly sure to avoid processed foods.

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

Photo second from the top Photo: Tammy Bravomalo

Tammy Bravomalo discusses her supplement stack.

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.

Despite the many claims and endless journals promoting complexities within exercise, it is relatively simple in theory for the broad majority of individuals. Once the individual captures the essence of a balanced exercise regime, along with a proper diet and supplement plan, results will follow.

Unfortunately that is “in theory” for as each of knows the complexity of modern living puts compliance to the test. Likely no group is challenged more in maintaining a healthy lifestyle and exercise regime that those whose work is physically demanding. Whether high quality affordable food is available in the workplace cafeteria is available or the workday leaves the individual physically exhausted, the task of exercise after hard days work is not easy.

However though improving fitness is naturally the responsibility of individuals, wise employers must address the matter to ensure a healthy workforce and equally lower the burden of healthcare costs. This issue is often missed within physically demanding work environments but in-fact a structurally key point for employers who wish to improve productivity, establish better long-term relationship with employees and improve their financial “bottom-line”.  Simply said, it makes sense to ensure employees at every level are fit.

To improve employee health, which ultimately will be of great benefit to a company from many levels it is important to implement a number of initiatives including.

• Shift available foods in workplace cafeterias to healthy food options and eliminate negative habit forming concerns. Undoubtedly such a move will prove controversial to many but failing to do so will see employee health continue to deteriorate and healthcare soar.
• Provide short exercise paid breaks within the workday. A properly designed regime will enhance dynamic flexibility and posture, thus reducing workplace injury, related healthcare cost and improve employer productivity. I warrant many will scoff at such an aggressive approach but failure to do so will only see productivity lower and healthcare costs increase.
• Provide an incentive plan that rewards employees for taking part in an exercise program. This incentive can come in many forms, whether paid membership fees or special bonuses but is clearly a “win-win” situation for both employer and employee.

Studies have shown that employers with proactive wellness programs reduce healthcare costs by approximately twenty-five per-cent with a near ten-fold rate of return on the investment. Quite naturally this does not shift the responsibility of exercise away from the individual but for those interested in modern workplace fitness, if not maximal health for those in physically demanding jobs the employer would be wise to implement. Let me stress the individual will still need to implement key approaches such as using “STS” model from the Renegade FIX™ to enhance posture as well as RED², in addition to maintain a diet of “simplicity” but this issue must be managed from both vantages.

Prepared by John Davies
Photo of Ashlyn Olivas. Please add Ashlyn’s page on Facebook and follow her on Twitter. Photo Credit: Larry Hernandez of “Just Shoot Me 808”
Second from the top photo: Jake Wooley

Tammy Bravomalo discusses her supplement stack.

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.

Like many in this modern super-connected world I start my day extremely early and with the advent of social media it extends quite late. Whoever suggested technological advancements would free our life for the luxuries of relaxing afternoons and soft sunsets missed the target because in-truth I do not know anyone whose personal time is stretched thinner in the last decade.

This has a direct effect on the fitness world as if there are two glitches in fighting the obesity epidemic it revolves around the high cost of good quality food as well the difficulty in scheduling exercise which such a business schedule

For the “working-man and woman” this is doubly so given the amount of physical exhaustion from within their daily work. Jobs that involve any form of manual labour, whether arduous construction work or a position on an assembly line, the individual is physically taxed by days end and this naturally threatens the quality of exercise.

Tammy Bravomalo discusses her supplement stack.

The first two priorities of training for those concerned is uniquely like an elite athlete as such:

• the need to recover from the days labour that possibly lead to muscular imbalances
• to enhance recovery such that you are capable of working at your best the next day

Most jobs that involve physical labour will give rise to certain imbalances and muscular fatigue and I can assure you that working with an auger all day or walking on a roof with a 50° pitch will not have you at optimal performance levels. To ensure preparedness it is best to consider the following initiatives:

• Attempt to stay hydrated during the day. This will be a challenge as few environments allow it but do your best during breaks and immediately at the end of your day to hydrate. I can assure you this is unlikely to be a perfect situation and you may need to shift your training time.

• Consider if you are best to eat a small meal before training, which will allow you to “unwind” from the day and give you a further opportunity to hydrate. This should not be a major meal but just enough to assist with caloric and hydration concerns.

• Activation of the core and loosening of the hips is imperative to proper movement patterns. Please ensure RED² and Hurdle mobility drills are performed at the start of each exercise regime.
• Though this applies to every individual, place focus on the major compound lifts before moving to isolation work. Squat, Push, Pull and Presses are and only will be the basis of quality resistance program.
• Utilise the “STS” model from the Renegade FIX™ band series to help improve the integrity of the shoulder capsule, which will turn have an effect upon posture
• Perform standard core and range of motion work daily. If stretched for time, use the movements on the far left column only in the static range of motion plan

Prepared by John Davies
Photo: Steve Tauriello
Secong from top 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

Successful goal achievement with exercise and sport conditioning results from absolute commitment to a proper training regime that places tremendous emphasis upon mental and physical recovery is a priority. Despite this realisation, very few exercise plans place sufficient stress upon recovery mediums which ultimately results in sub-standard output.

The “road” to recovery is never to “doing nothing” but actively using a number of approaches that includes the following:

• Utilize the following recovery and regeneration techniques on a regular basis.
  • Ice baths
  • Contrast showers
  • Epsom salt baths
  • Saunas
  • Massage therapy
• All exercise regimes need to preparation of the hips and trunk via RED², Hurdle mobility drills, enhance work threshold via general physical preparation, as well static range of motion work.

• In addition to maintaining rock solid diet principles that can be maintained throughout your lifetime (see “simplicity”) supplementation that directly targets recovery such as, Modern, Super Cissus, Yok3d and PowerFull as well as Anabolic Pump for its special properties with meals higher in carbohydrates.

With physical activity of the weekend rapidly accelerating due to unseasonably warm spring temperatures our new series, “Modern Monday”, when adhered to properly will radically accelerate recovery from strenuous exercise.

To accomplish this task we are going to implement a Medicine Ball routine, in addition to the above to maximal recovery and ensure preparedness for the next training session.

Medicine ball training is a safe and effective route to improving mobility, developing broad types of strength and perfectly suited towards enhancing recover and regeneration.

The following two circuits (“A” and “B”) are used two to three times per week in the days before and after major resistance training or other intensive exercise.

Utilize a light medicine ball and perform always with proper technique and posture. Each movement is performed with ten throws per exercise with two to three overall circuits in continuous fashion.

Prepared by John Davies
Photo: Tammy Bravomalo
Second from top Marissa Fields

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