Monthly Archives: June 2012

Through the fifty-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 your 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.

 

 
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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 utilise USPlabs products 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, this week’s episode of the USPlabs Iron Day is designed to assist athletes looking to shed excess weight and improve general fitness levels.

fat loss training for your home gym

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 Circuit
Perform on soft-surface, with flats at 75% maximal speed but no greater
Between each repeat walk 20 metres but no greater and no stopping.
Between each set rest 60-90 seconds

i) 100m, 100m, 100m
ii) 100m, 100m x 2, 100m
iii) 100m x 2, 100m, 100m x 2
iv) repeat set (ii)
v) repeat set (i)

Note: “100 m x 2” refers to running 100 metres, touching the stop line and returning immediately on the same path. Do not round corners and line must be touched.Resistance Training

 

Resistance Training

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

Repeat for a total of 6 sets

1a) Iron-Cross
1b) Forward Lunge

2a) Renegade Squat-Pull
2a) Cossack Squat

 

How to perform an Iron Cross

 

How to perform a Cossack Squat

 

Supplemental Lifts
Bulgarian Squat (bodyweight), 3 sets x 6 reps
Glute Ham Raise (bodyweight), 3 sets x 2-3 reps
Walking Lunges (dumbbells), 3 sets x 60 seconds
“STS™” model from the Renegade FIX™

 

How to perform a Bulgarian Squat and Glute Ham Raise

 

How to perform a Walking Lunges

 

How to perform STS™”

 

 

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

Russian Twist

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 James Hall
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

 

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

Managing tension is a fundamental aspect of proper resistance training regime yet is rarely considered. Without the ability to do so proper posture can not be maintained and therefore the individual will fail to elicit the optimal movement pattern of the exercise. This will result ultimately in the exercise not creating the desire response effectively ringing true the adage of “when you cheat, you cheat yourself”.

 

Therefore it is an absolute necessity to use the correct weight that you are then able to project movement properly.

 

 

Therefore it is an absolute necessity to use the correct weight that you are then able to project movement properly.

 

The basics of all resistance programs are compound movements as they recruit the greatest amount of muscle fibre and therefore the most efficient use of time. The six major compound movements are the cornerstone of resistance training and can equally be adapted to dumbbells as well as barbells.

 

• Squat
• Clean / Power Clean
• Snatch / Power Snatch / Split Snatch
• Deadlift
• Push Press / Push Jerk / Split Jerk
• Bench Press

 

Once an individual can perform these six major lifts with proper technique, as well with sufficient bar speed, modest variations that divides the exercise into segmented parts is introduced. However given these are fundamental movements that will influence virtually every aspect of your training plan technical form must be stressed. This, beyond learning the movement properly, comes down to using the correct weight that you are then able to project movement properly.

 

How to perform a Power Clean

 

Prepared by John Davies
Photo of 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 presently uses the best bodybuilding supplements to build muscle and burn fat. His supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime to help increase muscle. With respects to weightloss supplements Recreate is added, along with Anabolic Pump given his diet is higher in carbs. Yok3d is added in high work threshold training as well as 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.

The peculiarity of the modern exercise sector is that is heavily influenced by the media and sales efforts and in many corners has little to do with health, fitness and sport conditioning. The absolute truth that few have the claret to say is that the once simple sport conditioning and bodybuilding training sector have been made to sound extremely complicated in order to sell endless streams of equipment and magazines.

 

However if truth is to be told of the industry it should also be said that many decades ago this was simple. Whatever your particular area of interest, we were athletes and were not shaped by branding, self-interests, a pretty image in the mirror or hidden agenda of promoting pieces of equipment as part of an affiliate sale effort or “log-rolling”.

 

My early days of training I had the luxury to learn from legends and whilst their disciplines were widely varied they used basic lifts, never lost touch of their overall athleticism, respected their bodies with quality foods and almost unilaterally were polite gentleman who believed in the fraternity of the iron game. Our training was simple classic lifts performed with unbridled intensity, tumbling movements and no-one was slight on energy if there was a suggestion of playing sports. Let me mention again, we were athletes.

 

Flash forward to the present day and the similarity is modest at best in most corners where the alpha-male is a rare sighting. Exercise choices have become radically specialised with the use of expensive equipment wherever possible. Your muscular development does not hinge upon expensive equipment as it merely “understands” proper movement patterns, a balanced training regime to eliminate weaknesses, recovery measures, food, in-fact great quality food and plenty of it and supplementation.

 

 

No expensive equipment needed, I’m an athlete and know what it takes.  I don’t need motivational speeches from the unmotivated as I’ve dealt with more pain that you can imagine. When the doctors counted me out, I kicked the door down and why, I’m an athlete and know what adversity is first hand.

 

The advantage and let me stress enormous advantage the present-day athlete has is supplementation. This is stunning turn of fortune and should be utilised to its utmost potential. I can attest to that as my supplementation regime from USPlabs turned my fortunes but my exercise plan was a constant. Simple measures, performed correctly within a total commitment that defies explanation.

 

If you are searching for the “why and how”, you should know by now. I’m an athlete and why the bell rings, I answer. When opportunity knocks, I kick the door down. When others fatigue at the midnight hour, I push the pedal down and attack.

 

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 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

Strength development is relatively straight-forward for most exercise enthusiasts as it follows a few basic rules. Though these “basic rules” have been twisted to sound complicated in the media, a proper lifting regime is based upon a Push, Pull, Press and Squat.

 

Within these movements you will have various starting positions, tempo concerns and the load can either be:

 

• Very heavy and lifted for low reps
• Very light and lifted for high reps
• Very light and lifted for low reps for maximal bar speed
• Moderate load, lifted for repeated reps

 

The decisions on starting positions and tempo will depend upon the individual’s goals and weaknesses, as well as dependent upon the type of muscle fibre recruited.

 

Quite naturally a weight can be raised (the concentric action for the most part), lowered and depending upon the movement stay static with maximal tension. Though much focus is upon the raising of a weight, in-fact the latter two typically have a more dynamic effect upon muscular growth, assuming posture and proper movement patterns are maintained throughout the exercise. This ultimately returns to one of the basic rules of resistance training which recognises the importance of eliciting proper movement whilst under physical duress.

 

This final point underlines the importance of maintaining proper technique throughout the movement and unless extremely experienced in your lifting history to utilise full range of motion.

 

Choose a weight that allows you to perform the movement with proper technique for greater results

 
Build a power Back with this intense workout.

 

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”

 

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 presently uses the best bodybuilding supplements to build muscle and burn fat. His supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime to help increase muscle. With respects to weightloss supplements Recreate is added, along with Anabolic Pump given his diet is higher in carbs. Yok3d is added in high work threshold training as well as 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.

Within overall training goals, one of the great failings of the majority is the lack of commitment to recovery measures. However focusing upon recovery is one of the cornerstones of an elite athletic development program as it will accelerate results. Whether your goals are athletic, general health or weight reduction by targeting recovery goal achievement is more likely.

 

 

Accelerating recovery from strenuous exercise or work related matters is a fundamental goal within a properly balanced training regime with the following three approaches highly beneficial and easily implemented.

1. Contrast showers, Ice and Epsom salt baths, massage therapy
2. A balanced dietary approach (see “simplicity”) and supplement regime that includes Modern, PowerFull, Super Cissus and Prime and given a proper diet includes carbohydrates, particularly for athletes with high work threshold demands, Anabolic Pump.
3. A balanced exercise regime that stresses range of motion and work threshold development within a broad capsule to ensure optimal recovery.

Tammy Bravomalo discusses her supplement stack.

 

To accelerate your recovery and “Summer of Shred” effort the following Modern Monday Kettlebell Complex Fitness for Athletes” workout should be added to your routine today.

 

RED2 (as directed, continuous twelve minutes) see http://usplabsdirect.com/blog/instant-training-improvement-tips-building-fluidity-and-strength-for-the-lifelong-athlete.html for details

 

Hurdle mobility drills, #9 and #10

Non-weighted general physical preparation

• Jumping jacks
• Shuffle splits
• Burpees
• Mountain Climbers

Perform each for 30 seconds with 4 continuous sets for eight minute duration

 

Sprint Circuit
Perform on soft-surface, with flats at 75% maximal speed but no greater
Between each repeat walk 20 metres but no greater and no stopping.
Between each set rest 60-90 seconds

i) 75m, 75m, 75m
ii) 75m, 75m x 2, 75m
iii) 75m x 2, 75m, 75m x 2
iv) repeat set (ii)
v) repeat set (i)

Note: “75 m x 2” refers to running 100 metres, touching the stop line and returning immediately on the same path. Do not round corners and line must be touched.

 

Circuit 1;
Iron Cross x 15 reps
Kettlebell Swings (30 seconds)
Tire Flip x (alternating each rep with training partner)
Sledghammer ¾ with alternating lead hand, shift with lead leg forward
Cossack Squats

 

Circuit 2 perform each movement for 30 seconds
Renegade Squat-Pull x 15 reps
Kettlebell Clean (alternate hands, 30 seconds)
Tire Flip x (alternating each rep with training partner)
Sledgehammer ¾ with alternating lead hand, legs parallel
Cossack Squats

 

Circuit 3 perform
Iron Cross x 15 reps
Kettlebell Snatch (alternate hands, 30 seconds)
Tire Flip x (alternating each rep with training partner)
Sledgehammer; Overhead, alternate dominant arm
- Cossack Squats

 

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

 

Renegade Rows, 3 x 15 reps (each arm)
Barbell Roll-outs, 3 x 15 reps

 

How to perform Iron Cross

 

How to perform Squat Pull

 

How to perform Cossack Squat

 

Renegade Rows 2 x 12

 

Barbell Rollout 2 x 12

This workout should be followed with the static range of motion work plan (see http://usplabsdirect.com/blog/instant-training-improvement-tips-building-the-foundation-the-summer-of-shred.html for details

 

Prepared by John Davies
Top photo of Casey Bard
Second from the top photo: Tammy Bravomalo
Third from the top photo Matt Vincent

 

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

 

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