Brad Neitzel is a motocross competitor, powerlifter and bodybuilder. At 22 years old he balances this as student at the University of Wisconsin La Crosse with a double major in Exercise Sports Science and Pre-Chiropractic with a Nutrition minor. This is not a” jack of all trades, master of none” but a young man who’s able to conquer whatever is thrown at him.

 

Team USP:

 

It seems like you were a born athlete. Were you involved in many sports growing up?

 

Brad Neitzel:

 

I started riding ATV’s at about 6 and played football in 6^th grade.

 

USP: How did you get into racing?

 

BN: I’m a 3^rd generation racer running the #88. My Uncle raced motocross, flat track and TT on bikes and my Grandpa use to race bikes and cars back in the day. My first race was at 12. One weekend I went trail riding with my uncle and there happened to be a race the next day and when my mom came to the park the following day I was already signed up to race!

 

USP: How was your first race?

 

BN: I finished dead last. I was an unhealthy and overweight kid. By the time I was 12 I weighed 225lbs. The ground was very wet that day and due to my weight my quad got stuck. I remember seeing a girl lap me, and I realized that if this is something I wanted to do, I needed to change my lifestyle.

 

USP: That’s an impressive decision for a 12 year old. So were you able to make a change.

 

BN: Yes that summer, I lost 50lbs.

 

USP: Wow. That’s incredible! Did you encounter many obstacles while competing?

 

BN: My dad was disabled in 2001 leaving my mother as our main source of income to fund racing expenses; A lot of my crashes and injuries have occurred due to not having the best parts such as much of my competition does. A year into racing I experienced my worse crash which ended with my 4 wheeler rolled over me and cracking my collar bone in half.

 

USP: Did you ever feel like giving up?

 

BN: No I’ve always been very focused about my goals.

 

USP: Did you continue to play other sports while competing in MX?

 

BN: In 7^th grade after I slimmed down I started playing basketball. I went to the Badger State Games as a teen for disc golf. I’ve competed in 3 natural bodybuilding shows placing as high as 2^nd In my first powerlifting meet in Jan of 2011 I set the USAPL junior raw 242lb American Deadlift record at 628lbs, it has been broken since but will be mine again!

 

USP: What would you say has been your greatest success in racing?

 

BN: My greatest success is when I traveled to the highly respected Loretta Lynn’s National track in Tennessee for the last national of 2011. Competing against racers traveling in $100,000+ rigs and mechanics, I strapped all my stuff onto just a pickup truck and drove all the way down to TN from WI with the intent to sleep in my truck to fulfill my dream of racing at Loretta’s. Racing with a 2005 race quad that had a cracked frame, leaking oil and almost worn out, I was able to win my last moto of the weekend leading 3 ½ of the 4 laps and coming home with a second place overall

 

USP: What USPlabs supplements do you use to help you train

 

BN: I’ve noticed first hand from 2 of my favorite sports of motocross and powerlifting how versatile these supplements are. The training goals of each are on different ends of the spectrum and every year I transition between the two while others will just focus on one sport.

 

The first product I tried from USPlabs almost 5 years ago, and the product that drew me to USPlabs, is Anabolic Pump. It allows me to stay leaner, eat more especially while dieting and I feel like I have smoother energy to maintain performance. Another staple of mine that I think is great for any athlete or individual is Cissus. It has allowed my joints to feel great and come back from crashes and aches/pains a lot of faster. From pec strains during powerlifting and twisting my MCL severely, couldn’t walk on it for almost 2 days, this past April and I was back racing a national the following weekend!

 

Probably my favorite product for racing is ModernBCAA. Everyone knows the importance of hydration and ModernBCAA is a great drink to help contribute.! The fact they are micronized, have zero artificial flavors or colors in it is great. It also doesn’t have that really sweet taste that so many drinks on the market have. It makes Modern so easy to drink between moto’s!

 

USP: It’s impressive how much you’ve accomplished at such a young age. What are your goals now?

 

BN: I’d love to race the Loretta Lynn’s track again and I look forward to deadlifting 700lbs at a Powerlifting meet next January. Currently I’m taking year off of racings due to funding but I hope to put together a great program for next year and hopefully bring in new sponsorships to take my racing to a whole new level.

 

http://www.youtube.com/watch?v=IRCrkefQRx0

The greatest if not peculiar problem in the modern exercise community is its lack of physical activity outside the gymnasium. Exercise is meant to better the quality of your life and not be final stop in activity, hence to be fit means you are capable of embracing physical activities outside the gymnasium. The quest of “total health” should not only attain your immediate goals in this “summer of shred” but help you towards lifelong health of which physical activities with family and friends is a component. Whether playing sports in a community league, walking, hiking or biking with family as well as a multitude of activities, make the summer of 2012 a time for a new lease on healthy living.

However to achieve this goal we must “turn the screw” within exercise approaches for a better overall conditioning level that additionally facilitates quicker recovery from exercise. By being more physically active in the days before and after major training sessions, along with adding a proper supplement and dietary plan, recovery will accelerate and you will be closer to your goals.

Improving recovery from exercise or work related stress will always be a fundamental goal within a properly balanced training regime. All recovery methods must be attacked with vicious intent with the following three prongs:

1. 1.      Contrast showers, Ice and Epsom salt baths, massage therapy
2. 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. 3.      A balanced exercise regime that stresses range of motion and work threshold development within a broad capsule to ensure optimal recovery.

To accelerate your recovery and “Summer of Shred” effort the following

Modern Monday “recovery and fat reduction” workout

RED2 (as directed, continuous twelve minutes)

Hurdle mobility drills, #1 & #2

Non-weighted general physical preparation

• Jumping jacks
• Shuffle splits
• “Board Touches” (both hands outstretched as if to touch basketball rim)
• Side to Side hops (feet together, over and back line)

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

Medicine Ball Circuit A and B (2 circuits)

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.

Sledgehammer circuit

a)      ¾ with alternating lead hand, shift with lead leg forward
b)      ¾ with alternating lead hand, legs parallel
c)      Overhead, right arm dominant
d)      Overhead, left arm dominant

perform each for one minute and follow with Cossack Squats for equal amount of time.
Perform in circuit fashion
Complete 4 total circuits (eight minutes total duration)

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
Photo of Casey Bard
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 (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” is a classic routine, perfect for the bodybuilding community and the "Summer of Shred":

Arm blast

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, #5 & #6

Tumbling (over ten metres)

• Forward Roll (stay in tuck)
• Bear Crawl
• Spider Lunge

This session will alternate between Biceps and Triceps in a broad “giant set” manner with four total circuits and rest of thirty to forty-five seconds between each exercise.

All sets are to be performed with sixteen repetitions, maintaining “laws of bicep (and tricep) training” as noted at the bottom of the workout.

This is performed as a “giant set” with thirty to forty-five second breaks between movements. Repeat four total circuits!

• Close Grip Chin-Up As directed in the attached video, hands should be placed whereby outstretched thumbs touch on bar. Pull up for full range of motion as well as extend to absolute "dead" hang.
• Dips - weighted (I my “dreams” you’ll have access to a angled dip station but those are a rare sighting and parallel will suffice)
• Alternating Bicep Dumbell Curls. The classic barbell curl with hands shoulder-width apart, keep elbows tucked in and just as fists come to shoulder, rotate elbows up slightly as you begin the contraction.
• California Press
• Drag Curl: With a straight bar, pull the bar upwards along the abdomen, as high as possible on the chest by pulling elbows back with a modest lean forward. At the top of the lift, squeeze (flex) the biceps as hard as possible for a “two-three count” and lower with control at tempo three times the speed of raising the load.
• Standing Dumbbell Tricep Presses (single dumbbell at a time)

Alternating Bicep Dumbell Curls

Forearms

• Zottman Curls 4 sets x 12 repetitions

General “laws of bicep training”

Contraction: At the apex of each repetition, squeeze the muscle hard for a two to three count. This will be considerably easier with the Biceps section but entirely possible in Back work, particularly in Pull-ups and One-arm roses.

Tempo: Control the concentric action and eccentrically lower the weight properly three times slower (often referred to 3:0:1).

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

 

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.

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: Marissa Fields
Hammer photo: 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

As with any effort, a firm tactical plan must be deployed if the goal is to be achieved. This is no different with any concern in life, sporting effort, scholastic or career endeavours as success does not come by chance.

 

Within sport, tactical plans are often the broad difference between those who perpetually successful compared to those who are on random occasion or of-course that rarely find the victors podium. Success comes to those willing to persevere and weather the difficult storms that leaders invariably face.

 

Success does not come by chance.

 

Tactically, a good leader in sport sees the field of competition many moves ahead of the competition, often allowing them to walking into trap with the “kill shot” quickly coming and another win garnered. I have done that precisely through my career where the seemingly invincible were dictated the run of play and before they could adjust the score was decided. Know the inner workings of the game, dictate the run of play and count on needing a large trophy case.

Quite naturally readers are wondering what precisely does my tactical plan within sport has to do within efforts in exercise and for that matter those pursing weight loss in the “Summer of Shred”.

 

The answer is simple because the same winning platform applies to all objectives, starting with:

 

Step 1: Believe in yourself, accepting that there is a greatest within you that is yearning to shine through.

 

Step 2; Dream big, in-fact dream “bigger”. Do not settle for “maybe” or the “could have been” but envision the top of the mountain and do not stop scratching and crawling until you get there.

 

Step 3: Apply yourself with dedication and determination. Straight from the top of the deck, I’ll out-work my competition. When they are up at 0700, I already have two plus hours on them and getting the tough job simply because I want “this”. How badly do you want “this”?

 

Step 4: Deploy the tactical plan of a sensible diet, a regular exercise plan and an encompassing supplement regime to accelerate weight reduction. In my opinion this involves a supplement “kill shot” plan that includes Modern, PowerFull, Prime, Recreate and Anabolic Pump.

 

Step 5: Is a unique departure for most within common exercise recommendations but if you allow me comes from my world of expertise in high calibre sport. Find motivation not within your immediate satisfaction but of something grander and possibly for someone else. Possibly it is losing weight so you can enjoy time with a loved one, involved in healthy activities with your children or if personal, to prove once and for all you can do anything once you believe. You can, you will, now believe.

 

Prepared by John Davies
Photo Jake Wooley
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.