At the heart of the matter one the most important traits of an individual is devotion to a greater good and for that matter staying true to your beliefs. Life has many storms, trials and tribulations but those who stay the course when others fail will rise to the top. This does not come with qualification but firm realisation that managing duress crosses virtually every test our life faces including those within health, fitness and sports conditioning.

Devotion to goals is and must always be a constant if you are to be successful. Athletes in their early days at the elite level will often possess bales of raw athletic ability but when ravaged by injury in competition only their devotion will see them press onward. I know what is like to get up from injury when they tell you “it’s over” and can tell you succinctly, only that can be decided by you and a bulldog’s determination fights onward when others cease.

Devotion, resolve and the dedication to do what we do with all our might is the hallmark of success in sport and exercise, as well as other aspects of life and with each uphill battle an individual can either prove your mettle or fall short. Within team sports this is often stressed with the backdrop of playing with unified direction and without egotistical needs. In this manner the hands of devotion have been clenched to compete for team, team-mates and the greater good of a common goal. Team players fight onward not for personal needs but for their team-mates and of-course the crest they share.

Within the iron-game this need not be different in my opinion as whether an individual is an Olympic weightlifter, a Powerlifter or an everyday exercise enthusiast your actions will not only determine your success but lay a pathway for others to follow. Like a child who watches their parents and learns patterns of behaviour, the iron-game is the same as one generation’s attitude and approach carries forward to the next.

That said, the responsibility of the iron-games future is not off in the distance but what is done right now.  What you do now will be remembered and lay the foundation of the future.

However this responsibility does not require you to brandish outlandish motivational commentary but in-fact action and a stick-to-itiveness towards your goals. Managing your peak training, with recovery based tactics along with ensuring a proper diet and supplementation plan is adhered to without failure as testament to your commitment.

Devotion is not a “chit-chat” or a motivational speech but shown by action and though it may be difficult to visualise your realm of influence, leadership starts with one man or woman showing the path. As you respond to the challenge of injury, so will others, as you to battle against poor habits that led to weight gain, so will others be strengthen by your resolve and as you establish a exercise regime for the first time in your life, so will others. Within each of us there is a leader and within each of us, as many of you know, there is greatness but we must summon it and use it to help others attain their goals.

As you attack your goals today and each day remember your actions speak to the next generation and create great ripples. Be bold in the face of adversity, display pride in your walk, commit yourself to a life with honour and help build leaders of tomorrow.

Prepared by John Davies
Photo of Marissa Fields

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 BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ 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.

The world of elite sport, and let me stress not the well-crafted images that roll through the media, is often harsh and comes with the grim realisation that not all are destined for success. Many athletes of outstanding ability with virtual limitless potential see their careers cut short due to injury, whilst others fail to devote their efforts towards proper preparation and fall well short of goals. Somewhere between the “could have been” and regrets the harsh reality of sport teaches the great lesson that you opportunity only knocks once and you must be prepared at all time to “kick the door down”.

“Kicking the door down” is not a stern phrase that sees hollow action but requires the individual to attack their goals with a vengeance. Unfortunately in this era where bravado laced slogans tends to define the impression of sporting culture to many most of the public fails to understand that success will only come to those who are devoted towards their goals.

To those who are dedicated to their goals there is a complete acceptance of managing both the large training tasks as well as the smaller efforts that most overlook. In-fact the latter might be the “secret” of many successful athletes for they are able to maintain complete focus upon their goals, minimise all weaknesses in both physical development and sport specific skills, as well as ensuring they are in a optimal state of readiness for the next training day.

An integral element of meeting the objective is ensuring optimal recovery, which is generally ignored outside of elite coaching ranks. Failure to recover sufficiently leads to lower production and ultimately many a victory comes up short as a loss and the athlete later regretting their lack of thoroughness ad infinitum.

Of the many important rules a coach must always recognise is to ensure players are fully recovered from competition or training and with minimal fatigue for the next. The effect of a long season is residual and will show itself on numerous occasions but particularly near the end of the year when it matters the most.

This concern is no different in the general public, whether your goal is to lose weight or build muscle. All recovery methods must be attacked with vicious intent and a structured plan. Failure to do so and without a doubt results will slow.

As part of your “Modern Monday” “POA” (plan of attack) you must integrate a number of the following measures:

• Post workout recovery and regeneration techniques
  • At the conclusion of your training session, assuming you do not have a ice bath available make use of contrast showers (alternate between hot to the coldest of cold water in roughly a 1:3 ratio).
  • Ice baths with water temperature at approximately 15° Celsius rest for fifteen minutes.
  • Massage therapy (from those professionally trained in regeneration techniques)
  • Enjoy a hot Epsom salt bath in the evening.
  • Saunas in the evening.
• Ensure you are drinking a sufficient amount of water. Males should typically consume forty-five millilitres per kilogram of bodyweight (Imperial is approximately .7 ounces per pound). This amount needs to be further adjusted for exercise schedule, heat conditions, general fitness levels and other liquids ingested.
• Review your diet and supplementation plan to ensure needs are met. Along with using a balanced diet (i.e. the “simplicity” plan adjusted to caloric needs) it is extremely important make use of healthy supplement regime that includes the use of Modern, Super Cissus and PowerFull.

Modern Monday: Athletic Recovery

RED² (opening sequence):

Rx 1: stand on one foot by “drawing the knee” upwards, such that the heel of the raised foot is above the knee of the plant leg. (repeat to opposite leg)

Rx 2: from Rx1 extend the leg without knee of raised leg lowering a material, if at all, amount. (repeat to opposite leg)

RED² Forward March: from Rx1, walk gracefully into deep lunge. Back toe is main “trigger point” of generating movement and feet should not “roll” to the outside. Repeat moving backwards. (alternate lead leg)

RED² side manoeuvre: from Rx1, shift to outside by extending knee outside as you drop into side shift  / lunge. Maintain both feet flat on ground, parallel to each other and shift weight via the hips. (alternate lead leg)

RED² Toy Soldier: from Rx 2 walk gracefully into deep lunge. Back toe is main “trigger point” of generating movement and feet should not “roll” to the outside. Repeat moving backwards. (alternate lead leg)

Perform each section for one minute before moving to next segment without resting. Perform two continuous segments for fourteen minutes of work.

Hurdle mobility drills, #7 & #8

Tumbling (over ten metres, repeat four times each)

• forward roll to stand
• bear crawl
• spider lunge

Renegade Sprint Sequence A™

- performed on soft grass, wearing flats

- perform at 75% maximal level

- at the end of each 100 metres, walk 20 metres

- “x 2” refers to slow to touch line and immediately repeat without stopping

• 75 x 3, (rest 90 seconds)
• 75, 75 x 2, 75,  (rest 90 seconds)
• 75 x 2, 75, 75 x 2,  (rest 90 seconds)
• 75, 75 x 2, 75 (rest 90 seconds)
• 75 x 3

Medicine Ball Circuit A and B (2 circuits) (light ball)

Circuit: repeat circuit twice without stopping
a) Cossack Squats, 25 to each side (perform to depth you are capable of but only with perfect form.)

b) Sledgehammer circuit to truck tire with ten strikes per movement

Using lighter hammer (i.e. 6-8lb)

• ¾ with alternating right hand dominant, shift weight with right leg coming forward
• ¾ with alternating left hand dominant, shift weight with left leg coming forward
• ¾ with alternating dominant hand, legs parallel
• Overhead, with weight transfer (left)
• Overhead, with weight transfer (right)

Buddy Carries 2 sets x 100 metres, alternate with partner.

This workout should be followed with the five major core postural holds of Plank, Side Plank, Horse pose, Superman and Flying Squirrel and static range of motion work.

Prepared by John Davies
Top photo of Casey Bard
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.

Through the now fifty-one 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.

Our choice for this week’s “USPlabs Iron Day” was an easy one to make but before I explain I welcome you to make use of:

Fat Loss in the Summer of Shred

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.

Please note given the intensity of this training session, I strongly encourage proper supplementation that includes Modern, Yok3d and Jack3d.

RED²

Hurdle mobility drills, #9 & #10

Resistance

• Perform each section (a) and (b) for 30 seconds each and follow with 30 seconds of Jumping Jacks
• Rest 45 seconds and move to next section in circuit fashion

Repeat for a total of 6 sets

1a) Iron-Cross
1b) Cossack Squats

2a) Renegade Squat-Pull
2a) Forward Lunge

How to perform an Iron Cross

How to perform a Cossack Squat

Supplemental Lifts

Romanian Deadlift (dumbbells), 3 sets x 6 reps
Bulgarian Squat (bodyweight), 3 sets x 6 reps
Walking Lunges (dumbbells), 3 sets x 60 seconds
“STS™” model from the Renegade FIX™

How to perform a Romanian Deadlift

How to perform a Walking Lunges

How to perform STS™”

DMC™ – DO NOT OMIT

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.

How to perform a Superman

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 of James Hall
Second from the top photo of 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.

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
• Explosive Training for Sport
• Modern Recovery Day
• Recovery Training Day
• Ultimate Fat Shredder  and Muscular PumpTraining Day
• Shoulders and Triceps
• Explosive Power for Athletes
• Athletic explosive power
• Athletic Strength and 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
• Total body blast for Power

Throughout my career in the sports performance coaching I have consistently been surprised at the public’s reaction to athletes. Whilst that might seem like a peculiar comment given the fascination with athletes and celebrities is accepted as the norm, such an attitude will hopefully be corrected in the future. Though it is admirable, to a degree, to play a sport well that does not lift an athlete to the status of a “hero” which should be reserved for say the men and women who go to work each day to raise a loving family, parents who read to the children, teachers who educate the next generation and of-course law enforcement and military personnel who protect each of us from harms way. That is not to say an athlete can not use their status to uplift many in society but that comes external to sport. Heroes come in many shapes and sizes, from all parts of society but share the common denominator of courage and the breastplate of a noble purpose and intent.

While I am fortunate to have known a few heroes from the world of sport in my time, including one who insisted a certain “kid” to get out of that hospital bed that the consensus felt was his last, I believe the public desperately needs to appreciate true heroic qualities. This is no different than in the health and fitness sector where some exercise enthusiasts give the upper echelon of the industry far too much credit and instead should look towards members of the public who “overcome adversity” to live a healthier life and in-turn show others the route.

Consider the above points wisely as a hero possesses a nobility of purpose and often must do so after overcoming adversity.

Returning to the situation to the exercise sector, in my opinion an individual who displays admirable, heroic qualities is one who say overcomes poor dietary practices and or weight management only to later become a positive role model to others.

Weight loss is likely the most challenging of issues within the health and fitness sector because much of the common sense has been bled out of modern living. Where once we lived in a world of home cooked meals, backyard gardens, physical labour from dawn to dusk, modern living is often the direct opposite. In all the advancements of technology one very large screw fell out of the machine as the quality of life has plummeted in many a way and the public is suffering with obesity with much to blame on daily lifestyle choices.

Whether your goal is to build muscle mass or burn fat, and once again in my opinion, the finest examples does not come from those of us who have always been fit but those who have turned a new leaf and their “transformation” served as a launching pad for much of the public. Individuals such as Adam Stern (http://usplabsdirect.com/showthread.php/25835-Dreams-DO-come-true!-OxyElite-Pro-Success-Story-with-Adam-Stern!) are uplifting and will help countless many achieve their goals but equally pure others to assail their dreams on helping their fellow man.

Adam’s story is a brilliant one, a story of true, noble hero and not simply for his ability to lose weight and overcome adversity but to assail the goal of helping others in the career of fire safety. That is the mark of the hero and one that each of us can become and inspire others towards greatness. Be an example, accept the mantle of leadership and help build a better tomorrow.

Prepared by John Davies

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.

Amongst the many responsibilities of a coach there must be a complete commitment to prepare their athletes to suit the needs of their sporting discipline, be resistant to injury with added dedication to ensuring their physical health long after their playing days are over and building a foundation of upstanding character and morals within daily teachings.

Coaching is a great deal more than teaching a person “how to exercise” and that such an individual, regardless of their profile in this industry, would be better referred to as an “instructor”. An intelligent coach who understands their responsibility to the long term success of their athletes, on and off the field of competition, knows that to “win at all costs” assures failure and therefore must dedicate much of their time to character building. For those who coach younger athletes this absolutely must include respecting the importance of academic achievement, that reflects a proper course load and dedication towards scholastic studies.

Running central to this theme is responsibility to your athlete’s health and coaches who disrespect situations, pushing impressionable young individuals to play when injured, are derelict of their duties and may play a role in causing a lowered quality of life in the future. This is a serious matter as we see many athletes suffering deeply problematic health issues later on in life and while it is not the sole responsibility of the coach, there certainly is a portion to be shared.

Quite obviously with this abbreviated description of the task of a coach, and please be aware that is merely a partial list, I have pointed out significant problems in large sections of the field. While I have never made a great deal of friends in this industry, so be it because all too often these concerns are ignored to which the public later questions the poor behaviour of elite athletes without ever realising the lack of leadership from coaches.

Simply young athletes are victims of poor leadership, possibly at home or a sporting system that ignores the importance of building well-rounded individuals and some of this blame must fall on the shoulders of the coaching sector. Quite naturally this is not a blanket verdict on the entire industry as there many superb leaders who fight diligently on the “front-line” but unfortunately it has become more rare to find coaches who respect each of the aforementioned points:

• Prepare athletes to suit the needs of their sporting discipline
• Utilise training regimes that assist athletes are resistant to injury
• Ensuring the physical health of athletes long after their playing days, which includes establishing positive lifestyle habits and rehabilitation of, not masking, injuries
• Contribute to building a foundation of upstanding character and morals within daily teachings.

Running adjacent to this problem is the vast difference of coaching prior to the expansion of the internet in the late 1990’s to the present-day. Let me stress there is an enormous gulf between those online and the many quality coaches who either publish little or none at all, as the former are often motivated more by sales of products than the betterment of their athletes.

Coaching is not about product sales, endorsements of goods, other coaches liking (“log-rolling” to suit sales objectives) or the like but building leaders of tomorrow who are positive role-models in their communities and for that matter can live healthy active lives. The best photos of a successful athlete in my opinion is not with trophies in their hand but with families around the table and I hope many years later sharing stories to their grandchildren of their efforts in sport.

The second and third point, of ensuring recovery from injury and for that matter not exalting the athlete to “play injured” must be stressed. As someone who was effectively put “through the meat grinder”, I understand the ramifications of this negligence to an extreme level to which I stress full recovery for my athletes and I think it is safe to say my attention to recovery approaches, technical compliance and the  “Wheel of Conditioning” reflect this concern. I am going to keep my comments very brief with this matter as I have seen the absolute worst examples in coaching, thankful certain individuals are no longer in the profession but have seen families of athletes suffer horribly due to the actions of coaches.

Continuing within the same concern of ensuring recovery from injury, part of this problem relates uniquely to the actual physical condition of the coach which all often is simply a middle-aged individual who naturally dictates their approaches within their own capability. As an example many years ago I was mentoring an individual in his mid-twenties who was in very good physical condition and he was able to teach this approach to our athletes. Flash forward roughly five years later his physical conditioning was deplorable and after he had moved to a high profile position, based upon his work in the past, he shifted his approaches to suit his abilities. His athletes suffered in both the short and long term because they were now effectively “preparing to be average” by a system that was pedestrian regime for a middle-age barely active male at best and absolutely not suitable for a young athlete.

Though it is difficult to suggest a “step one” in this concern, without a doubt the greatest physical problem in athletic circles today is extremely poor range of motion and the inability to manage postural alignment under duress. Many athletes neglect range of motion, both dynamic and static, on a daily basis and it is extremely foolhardy and I can assure you will lead to issues later in life. Poor range of motion will very likely lead to injuries and equally as probable, the lack of participation in healthy activities. Borrowing again upon the requirements of a coach, you must think well ahead in an athlete’s life and though they may be focused upon say lifting weights, you must realise in ten to fifteen years they might be concerned more of their health to play with their children or dare I say well in advance with grandchildren. Yes, this is a coaches responsibility and not to be shirked.

With that said part of the daily requirements and let me stress work that is required each day. This will help build a healthy physique that will not only improve performance in the immediate term but throughout your life.

RED² (to be performed daily)

Hurdle mobility drills

DMC™ (perform a minimum of three times per week

Cossack Squats

Static range of motion (perform daily)

STS™

Plank
Side Plank
Horse pose
Superman
Flying Squirrel

How to perform the Superman with Marissa Fields

For those who find my commentary objectionable or at least contest my opinion on the state of coaching, please understand I have a personal oath to improve the health of each athlete that asks for my services and will not let anything stand in its way.

Thank you.

Prepared by John Davies
Photo of Kameron Ross

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.