Monthly Archives: July 2012

In was is likely the single greatest problem of most training regimes directed towards Rugby, the basic truth is that it most programs are a “hand me down” from other sports that are deemed as "similar" to the uneducated eye. Though this is an easy error to make from the broadest of broad notions for those whom never played the sport, Rugby is unlike other contact sports with very unique requirements.

 

Without a doubt training to excel in Rugby requires an intense commitment to sport specific techniques, tactical development and decision making abilities that includes team play along with more direct, easier to identify, physical attributes. This is significantly different that other sports where athletes “off-season” training involve only a surface level, if that, of technical and interplay with fellow players as within Rugby it should be a factor within each workout.

 

 

Notable physical requirements start with a level of overall athleticism as simply Rugby is not a sport with lax fitness standards or where you can “get a break” from play without either raising your risk of injury or letting your team-mates down with poor performance. Commonly accepted within elite ranks of the sport since my coaching career began, males will engage in maximal sprints within a stride or two in either direction of fifteen metres and cover from approximately 4,000 to slightly over 6,000 metres per contest. Naturally this varies with level of play, tactical plans and position but the important point to highlight is there are significant demands upon quickness, speed, hip flexibility and athleticism with overall fitness weighing heavily upon training.

 

 

Stated simply, you will need to be very fit and manage extensive maximal speed and speed-endurance requirements, with proper positional / sport body posture.

 

Tammy Bravomalo discusses her supplement stack.

 

As noted this must be tempered with the needs of the sporting technique and all players training cannot ignore this key facet or they will effectively “training to train” as opposed to excel in Rugby. However, when combined properly with skill and tactical work, workouts from the “Modern Monday” series will greatly assist with fitness development, range of motion and overall athleticism with further specialised work coming in the “USPlabs Iron Day”.

 

Prepared by John Davies
Photo of 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

 

The most common omission in training plans is insufficient time dedicated to improve muscular fatigue. This goes completely against the grain of exercise plan developed by a experienced, successful coach who knows a properly designed training regime strategically targets recovery.

 

Regrettably, mainstream exercise circles as well as upper reaches of athletes rarely devote sufficient time to recovery and results languish. However, by emphasising methods to improve recovery the overall effectiveness of training will dramatically improve,

 

With that said, whether your goals are to improve athletic performance, lose weight or general health you are more likely to achieve your goals by placing significant emphasis upon recovery.

 

A well designed exercise and dietary plan will make use of the following three broad approaches to improve recovery and accelerate results.

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.

 

This weeks Modern Monday uses a rugged “bootcamp”

 

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, #5 and #6

 

Circuit: repeat 3 – 4 sets
Kettlebell Clean (double) x 30 seconds
Burpees x 30 seconds
Cossack Squats x 60 seconds
Renegade Squat Pull x 30 seconds

 

Kettlebell Jerk (double) x 30 seconds
Burpees x 30 seconds
Cossack Squats x 60 seconds
Iron Cross x 30 seconds

 

Kettlebell Clean and Jerk (double) x 30 seconds
Burpees x 30 seconds
Cossack Squats x 60 seconds
Renegade Squat Pull x 30 seconds

 

Kettlebell Clean, Front Squat and Jerk (double) x 30 seconds
Burpees x 30 seconds
Cossack Squats x 60 seconds

 

Continuous motion, rest 45 seconds – 1 minute between sets

 

How to perform Iron Cross

 

How to perform Squat Pull

 

How to perform Cossack Squat

 

Sledgehammer Circuit - repeat each movement for 30 seconds.
¾ with alternating lead hand, shift with lead leg forward
- ¾ with alternating lead hand, legs parallel
- Overhead, right arm dominant
- Overhead, left arm dominant

 

Buddy Carries, 1 set x 100 metres (alternate with training partner)


 

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

 

Renegade Rows

 

Barbell Rollout

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 Brad Neitzel
Second from the 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

 

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 sixty-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 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.

 

After much consideration and per the request of friend as well as August nearing (a special training period for me), this week’s episode of the USPlabs Iron Day is, "Leg training plus INTENSE GPP"

 

 

Due to improved technology we are able to communicate with readers and quickly respond to their needs via Twitter and Facebook. With this in mind each Friday we now offer the “USPlabs Iron Day” a free workout, by reader request and followed up with a full supplement protocol on Facebook. Cast you vote on Twitter (through either direct message or the “@” function) or Facebook ofnext weeks workout choice.

 

Tammy Bravomalo discusses her supplement stack.

 

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.

 

Rope Skip: 3 minute rounds, between rounds do the following bodyweight callisthenics for 30 seconds each or prescribed repetitions.

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

Rest 1 minute
Repeat twice

 

 

Resistance Training
Front Squat 1½ variation 6 sets x 4 reps at 65%
Hack Squat 6 sets x 4 reps at 65%

 

How to perform the Front Squat (shown within Power Clean video)

 

How to perform a Hack Squat

 

Good Morning Squat – 90%, 2 sets x 3 reps
Jump Shrug – 90%, 2 sets x 3 reps
Russian Split Jump – 90%, 2 sets x 3 reps
STS™ – 3 sets

 

How to perform a Good Morning Squat

 

 

How to perform a Jump Shrug

 

How to perform a Russian Split Jump

 

How to perform STS™

 

 

Circuit
a) Walking Lunges, 60 seconds continuous with your choice of barbell or "stacked" dumbbell
b) Cossack Squats, 25 to each side
c) Side Lunge, 60 seconds continuous with your choice of barbell, dumbbell or weighted vest

repeat 4 sets

 

How to perform a Walking Lunges

 

How to perform the Cossack Squat

 

How to perform a Side Lunges

 

DMC™ - see http://usplabsdirect.com/blog/instant-training-improvement-tips-success-on-the-pitch-part-2.html

 
Core / Abdominal Training

 

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

 

Renegade Rows 2 x 12

 

Barbell Rollout 2 x 12

 

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 Matt Vincent
Second from the top 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 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

Arm training is often misunderstood in exercises, likely because of a unique set of protocols say in comparison to other parts of the body. Developing powerful, symmetrical arms does not require a technically complicated plan but a brutal tenacity in training.

 

The common error in most arm training is a rush to bicep work, where in-truth the triceps are the “meat” of area. The triceps are roughly sixty-five percent of the upper-arm and given the movement of the muscle involve an extension type action. The similarity of this action thus forces a series of basic rules within tricep training to avoid adaptation and promote extreme growth. This is very important to understand as tricep training requires a very structured plan. mix of diet, supplementation and hard work will get you closer to your goal.

 

 

Join Joe Davies and Joe Burton for a fast and effective tricep workout

 

Movements and mediums must be adjusted to avoid adaptation which can be accomplished via the following approaches in your first steps on tricep training.

• Adjust hand position on the barbell or dumbbell, which includes the use of standard e-z curl bar, parallel curling bar, dip stations or pull downs apparatus
• Vary movement angles. Whether using angled apparatus as in the form of bars or ropes for actions or varying the angle of the bench, this will stimulate the tricep in a slightly different manner and thus avoid adaptation.
• Use a weight you can manage such that you maintain perfect form
• Pay attention to the eccentric action of the movement
• Though more challenging than with bicep training, ensure peak contraction with each repetition

 

The final point, be patient, dedicate yourself to all aspects of training which includes attention to diet, regeneration methods and your supplement routine.

 

Tammy Bravomalo discusses her supplement stack.

 
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 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 sport of cycling is without a doubt experiencing a tremendous growth worldwide, capped this past week with Bradley Wiggins being the first Brit to claim the sports premier event, the Tour de France. The popularity of cycling is due to a number of factors beyond simply being fun but certainly owes some of its growth as it as obviously an environmentally friendly approach to commuting that equally is healthy. The frontier of cycling is vast and though purists will utter hushed memories of the legendary “The Cannibal”, I believe the sports worldwide popularity is virtually in an embryonic stage compared to where it will be a decade from now.

 

Tammy Bravomalo discusses her supplement stack.

 

Rather than provide countless details how cycling is one of the great vestiges of a “total health” experience that positively influences your life, I will concentrate on key cycling tips riders of virtually every level need to target.

1. Time in the saddle. This should be very obvious but cycling is unlike a sport where you can leave it for months on end, train in the gym and then return without missing a beat. Whilst I prefer being on the road, rollers will do in winter conditions, to improve as a cyclist it is best to spend time riding each day. These certainly do not mean long arduous rides during the week but a simple forty-five minutes tempo sessions at seventy-five percent maximal cadence will improve work threshold as well as refine technical aspects of the stroke.
2. Activate the core before riding. As with all physical exercise it is crucial to properly activate the core before you begin your session or postural alignment and movement generation will be less than optimal. Riding slowly at the start of your session will not suffice and in-fact will lead to poor habits that could haunt you in the long run. The simple solution is six-minutes of RED² and Hurdle mobility drills each.
3. Target recovery. I cannot emphasise this enough and as many ask me how I manage my own heavy training schedule it is due to complete commitment to optimising recovery. Therefore, an experienced professional coach will properly design a training regime that includes:
   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.. As it relates to performance, Modern and Yok3d are virtually made for cyclists
   3. A balanced exercise regime that stresses range of motion and work threshold development within a broad capsule to ensure optimal recovery.

 

 

Prepared by John Davies
Top 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 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