USPlabs Blog

Instant Training Improvement Tips: your winning strategy in the Summer of Shred

Wed, 16 May 2012 21:25:14 +0000

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.

Instant Training Improvement Tips: fast changes to accelerate muscle growth

Tue, 03 Apr 2012 22:32:19 +0000

In direct contrast to the present-day, the iron-game’s rich heritage possessed a “common sense” approach to exercise choices and applications. Though that will directly contravene those who find marathon two-hour plus training sessions in sauna conditions as too demanding much of this difference lay in the massive lifestyle changes that has occurred since that time. Without a doubt shifting dietary habits to processed foods from home cooked meals, physical education classes in school with high testing parameters and of-course playing outdoors until it was pitch black has resulted in a mainstream population that is woefully conditioned.

The “how” and “why” this occurred is varied but in the most straightforward points I can assure you there is no simple return route for the broad mainstream and each person must take it upon themselves to right their direction.

For those in the modern iron-game, hope lay in combining these classic ideas with some of the distinct advantages that primarily occur within advancements within supplementation.

In continuation of points noted yesterday (http://usplabsdirect.com/blog/2012/04/02/instant-training-improvement-tips-quick-changes-to-build-muscle-mass/) ensure the following are immediately implemented within your training:

Perform Squats regularly. To correct an all-too-often error, Squat’s are not harmful to the knees and in-fact when applied properly provides a compensatory effect upon total body development. For those who wrongfully assume Squats are harmful, it is because you are not paying careful attention to technical form and like any physical action done incorrectly, will invite injury.

Do not be fearful of lifting a light weight and in-fact remember to “check your ego” before every exercise session. Use a weight you can perform the exercise movement correctly and “do what you do with all your might”. Never compromise quality for using a heavier weight and in-fact any coach who suggests “poor form” is acceptable should likely take up a new hobby because they certainly are not professional.

Never forget to vary movements. Somewhere along the road of the exercise industries growth many great movements have been forgotten and because of it individuals are more prone to diminishing returns via adaptation. Utilise a wide variety of movements, including unilateral (single-limb) approaches and you will avoid the dreaded adaptation curve development will accelerate.

Supplementation is the one stunning advantage of today’s generation compared to those even ten years ago much less a number of decades before. The potpourri of vitamins and please let me stress a very large selection of questionably effective items, of the past has been replaced with extremely efficient grouping of sport supplementation that provides the proper nutritional needs of an athlete. My personal choice, as well as for all my athletes, is the daily use of Modern, Super Cissus, PowerFull and Prime without exception.

Tammy Bravomalo discusses her supplement stack.

Prepared by John Davies
Top Photo of Kameron Ross
Second 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.

Instant Training Improvement Tips: quick changes to build muscle mass

Mon, 02 Apr 2012 23:27:32 +0000

Though I am a harsh critic on much of the media within the exercise industry, without a doubt many high ranking members recognise the superiority of training systems that stem from the iron-games so-called “golden age”. This is far more than a nostalgic look of the past but firm understanding the simplicity of training and overall lifestyle possessed a “common-sense” approach. Training and dietary questions were arguably simpler because life itself did not have the marketing distractions of today that suggest any number of ridiculous notions but equally not benefit from the stunning advancements within sports supplementation.

By combining the present-day advancements in sports supplementation with an exercise decision tree of the past, individuals can benefit tremendously and see their development accelerate tremendously. Naturally the first challenge is cutting away the ridiculous notions of the modern era and resurrecting the treasures of the past.

Every gymnasium floor is based around lifting platforms (or the like) as opposed to being packed with machines for isolationist exercises. The growth of machinery started innocently and with good intention before exploding in growth roughly forty years ago and completely changing how people consider exercise choices. While some consider machine-based training safer than free-weights it is the direct opposite and leads to a multitude of injuries and muscular imbalances. With very few exceptions eliminate the use of machines and ensure resistance training is based around body-weight work and the use barbells, dumbbells and medicine balls in performing a Squat, Push, Pull or Press.

Modern dietary habits are abysmal and said simply, no exercise regime can overcome a poor diet. Even at the highest level of sport, athletes have extremely poor dietary habits and teams now employ quality chefs to help player’s exposure to proper food choices. Quite naturally the public does not have cooks at their service and much make the lifestyle change to quality food choices within a balanced diet. Within the “simplicity” plan, recall the three far-reaching positive habit forming decisions:
1. Never consume processed foods. Consume nothing that comes from a box or soft drinks.
2. Drive by the drive-through. No “take-away” or “fast foods”.
3. 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.

Work threshold is exceedingly low due to the lowered standards, if not elimination, of physical education in school, childhood play habits and physical labour at home or at work. This has played its role in the paralysis of “overtraining syndrome” where an era, actually two generations, are so pathetically out of shape that if the perform a modest amount of work outside of the gymnasium they are fatigued. Unfortunately there is no “going back” on a wide societal level but for individuals the choice of daily general physical preparation is a must as work threshold is increased (see Modern Monday – Sledgehammer training for Recovery for an example of daily work).

Prepared by John Davies
Top Photo of James Hall
Second from top photo: 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.

Instant Training Improvement Tips: Modern Monday - Sledgehammer training for Recovery

Sun, 01 Apr 2012 22:43:16 +0000

The weakness of modern sport training oddly started with the business growth of sector. Long before this modernisation, sport training possessed an air of simplicity to it where performance was in competition and exercise regimes used basic equipment and general fitness in the overall public was substantially higher. Training environments included approaches work associated with manual labour or basic military tests such general callisthenics, rope climbing, chopping wood, bailing hay or breaking up stone with a sledgehammer.

Unfortunately work threshold in sport conditioning today is at deplorable levels and as I have noted throughout my career by resurrecting these “antiquated” approaches we will not only see that gap closed but athletes will profit from the enormous advancements in supplementation. By improved general physical preparation the individual will quickly see recovery accelerate, strength endurance improve and many weak spots eliminated.

Tammy Bravomalo discusses her supplement stack.

Within weighted versions, there is even greater latitude in exercise selection (medicine balls, sandbags, sledgehammer work, pulling sleds, wheelbarrow walks, keg / tire tosses as examples of the extreme) and far less complication in program design. There is virtually an endless array of movements and each depends greatly upon the athlete’s stage of development and should not be impeded by expensive exercise equipment. The major concern I have is that weighted “GPP” roughly equals the overall time duration as non-weighted work in the exercise and medium vary from workout to workout. Do not limit your choices and in fact variation of movement and mediums will even assist your overall effort.

Note: It cannot be stressed enough that good postural alignment must be maintained throughout the following exercise regime. Poor posture such as allowing the hip to drift into internal rotation places the limb at significant risk. By not reinforcing the proper position during training, the athlete is allowed to "learn" this poor postural position during the performance of manoeuvres involving the limb, resulting in a higher risk of injury. A second point that needs to be understood at this time is the concept of postural activation. Simply stated the core of our bodies set up the limbs for movement. If the limb is already in poor position, it must either return to a more normal position before movement is initiated, or it moves in a dyskinetic less efficient pattern to perform the task. The net result is a delay in reactive time for the athlete and thus results in a slower individual.

Modern Monday “Bring the Hammer” workout

RED2 (as directed, continuous twelve minutes)

Hurdle mobility drills, #7 & #8

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

Medicine Ball Circuit A and B (2 circuits)

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

30 seconds on, 30 seconds off.
Perform in circuit fashion
Complete 4 total circuits

Buddy Carries 2 sets x 100 metres, alternate with partner. Do this exercise. Do not omit. Put your training partner over your shoulder and carry. This should take thirty seconds.

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.

USPlabs Iron Day – Explosive Training for Sport

Thu, 29 Mar 2012 22:47:01 +0000

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.

USPlabs Iron Day Archive

Instant Training Improvement Tips: important steps to improving fitness during the workday

Wed, 28 Mar 2012 23:11:28 +0000

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.

Instant Training Improvement Tips: improving fitness and strength during the workday

Tue, 27 Mar 2012 23:28:57 +0000

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.

Instant Training Improvement Tips: training challenges after the workday

Mon, 26 Mar 2012 22:52:38 +0000

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.

Instant Training Improvement Tips: Modern Monday for accelerated recovery

Sun, 25 Mar 2012 23:12:43 +0000

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.

USPlabs Iron Day – Power Alley

Thu, 22 Mar 2012 22:12:46 +0000

Through the now forty-six 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.

Tammy Bravomalo discusses her supplement stack.

After much consideration the winning entry for this week’s episode of the USPlabs Iron Day is:

Power Alley

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.

general physical preparation: three sets of thirty-seconds each of the following movements for six minutes total duration

Jumping Jacks
Shuffle Splits
Burpees
Mountain Climbers

At this stage your core will be activated and you will be ready for quick resistance training section.

Resistance Training

Focus Lifts
Split Jerk, 50%, 4 sets x 6
Hi-Box Step-Up, n/a, 4 sets x 6 (each leg)
Snatch Grip Deadlift, 50%, 4 sets x 6

how to perform a Snatch Grip Deadlift

Supplemental Lifts
Hang Pull (clean grip, no straps, dive start on "clap"), 90%, 3 sets x 3 reps
Olympic Good Morning 90%, 3 sets x 1 reps
Pull-Up / Zottman Curl super-set, 6 / 12 x 3 reps, (peak contraction, eccentric rules apply)
“STS” model from the Renegade FIX™

How to perform a Hang Pull

How to perform a Olympic Good Morning

How to perform the “STS” model from the Renegade FIX™

Buddy Carries 4 sets x 100 metres, alternate with partner. Do this exercise. Do not omit. Put your training partner over your shoulder and carry. This should take thirty seconds.

Sledgehammer Strikes, alternating overhead strikes
90 seconds on, 30 seconds rest
5 sets

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.

learn how to perform the Superman with John Davies and Marissa Fields

Perform the abdominal Circuit with John Davies and Marissa Fields, 2 sets x 10 reps each movement

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 Ashlyn Olivas. Please add Ashlyn’s page on Facebook and follow her on Twitter. Photo Credit: Larry Hernandez of “Just Shoot Me 808”
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.

USPlabs Iron Day Archive