Jack3d Sessions

In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d, with this session a tough as nails arm blast!

As a reminder, please perform this regime in its entirety with absolute no omissions to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this severely taxing training session.

Chest and core training

Before proceeding, let me stress it is imperative to complete the full training regime as written and for that matter perform the exercises properly. Failure to complete the entire regime as well as perform the movements correctly will lower the results significantly.

RED2

• Forward
• Backward
• Forward with twist
• Backward with twist
• “Toy Soldier”
• Side Lunge

(perform each lunge for one minute, move to next movement in circuit fashion and without stopping. Perform two consecutive sets)

Hurdle mobility drills, #4 & #5

Tumbling:

• forward roll to stand
• bear crawl
• spider lunge

10 metres each, repeat four times with very minimal if any stopping.

Rope Skip

1 minute rounds, between rounds do the following (refer to general physical preparation) each for 30 seconds or prescribed repetitions.

• Jumping jacks
• Shuffle splits
• 30 fisted push-ups
• Burpees

With the callisthenics’ a full circuit will be completed in three minutes. Rest 1 minute between total between four circuits

Chest

Weighted Dips* 4-6 sets x 6 reps @80-85% (rest 35 seconds)

*Preferably these should be performed on an angled dip station but obviously with such equipment rare we have presented the standard option. If a V-dip station is available perform with a reverse grip, tucking chin to your chest and angle feet such that they are directly under your eyes.

Incline Flies (45°) 3-4 sets x 6 reps @80-85% (rest 35 seconds)
Dumbell Pullover 3-4 sets x 12 reps @70% (rest 35 seconds)

Follow this workout with John Davies and Joe Burton

Learn how to perform Dumbbell Pullovers with John Davies and Marissa Fields

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

Perform Russian Twists with John Davies and Marissa Fields, 2 sets x 10 reps

Prepared by John Davies

Tammy Bravomalo discusses her personal supplement plan from USPlabs

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

In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d, with this session a tough as nails arm blast!

As a reminder, please perform this regime in its entirety with absolute no omissions to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this severely taxing training session.

Work Threshold for Combative and Strength Athletes

Before proceeding, as well as skipping over the first few lines so you can get to the resistance section let me stress it is imperative to complete the full training regime as written and for that matter perform the exercises properly. Failure to complete the entire regime as well as perform the movements correctly will lower the results significantly.

RED2

• Forward
• Backward
• Forward with twist
• Backward with twist
• “Toy Soldier”
• Side Lunge

(perform each lunge for one minute, move to next movement in circuit fashion and without stopping. Perform two consecutive sets)

Hurdle mobility drills, #4 & #5

Tumbling: far better than any piece of training equipment for “gpp”, tumbling will have a direct positive effect upon your physical develop

• forward roll to stand
• bear crawl
• spider lunge

10 metres each, repeat four times with very minimal if any stopping.

Rope Skip

1 minute rounds, between rounds do the following (refer to general physical preparation) each for 30 seconds or prescribed repetitions.

• Jumping jacks
• Shuffle splits
• 30 fisted push-ups
• Burpees

With the callisthenics’ a full circuit will be completed in three minutes. Rest 1 minute between total between four circuits

At this stage your core will be activated and with a relative modest amount of fitness work you will be ready for quick resistance training section.

Complex

Use a lighter load, i.e. 40-50% of your maximal effort of the movement with the lowest total in the complex. If you cannot perform with a barbell given technical form or flexibility, shift to dumbbells. If you prefer and have access to Kettlebells, perform with doubles (one in each hand) but wear a weighted vest as the loading is not sufficient for the lower body.

Rest upwards of 90 seconds between each set. This section should take approximately thirty-five minutes in duration. Do your best not to allow the excitement of the section shorten your rest period.

1. Power Clean (hang) 2 reps
   - Front Squat 1 rep
   repeat x 3
2. Front Squat 2 reps
   – Power Clean 1 rep
   repeat x 3
3. Front Squat  2 reps
   - Push Press 1 rep
   repeat x 3
4. Push Press 2 reps
   – Front Squat 1 rep
   repeat x 3
5. Back Squat 2 reps
   – Split Jerk 1 rep
   Repeat x 3
6. Split Jerk 2 reps
   – Back Squat 1 rep
   Repeat x 3
7. Power Clean (hang) 3 reps
   - Front Squat 1 rep
   repeat x 2
8. Front Squat 3 reps
   – Power Clean 1 rep
   repeat x 2
9. Front Squat  3 reps
   - Push Press 1 rep
   repeat x 2
10. Push Press 3 reps
    – Front Squat 1 rep
    repeat x 2
11. Back Squat 3 reps
    – Split Jerk 1 rep
    repeat x 2
12. Split Jerk 3 reps
    – Back Squat 1 rep
    repeat x 2

Power Clean Complex

Bear Complex

“STS” model from the Renegade FIX™ 3 circuits

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.

static range of motion work

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.

In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d, with this session a tough as nails arm blast!

As a reminder, please perform this regime in its entirety with absolute no omissions to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this severely taxing training session.

It is imperative to utilize a proper opening period of general movement that properly “activates” the core begin the session.

RED²

Tumbling (over ten metres)

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

Repeat each movement four times.

Hurdle mobility drills movements #5 & #6

Starting with the Biceps, all sets are to be performed with twelve to sixteen repetitions, maintaining “laws of bicep 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.

• Standing Barbell Bicep Curl. 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.

• 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.

Triceps

Remember to keep constant tension and do not completely “lock out”.

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

• Dips - weighted (preferably a angled dip station but parallel will suffice) x 6 reps
• California Press x 12 reps
• Standing Dumbbell Tricep Presses (single dumbbell at a time) 12 repetitions

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).

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.

Pre-Workout Nutrition for the Ultimate Arm Pump

By Dexterium, The Underground Nutrition Phenom

So you have some amazing supplements and an amazing workout program but if you want to get the maximum pump, then you are going to have to make sure that your nutrition is in check. The 3 most important nutritional factors that you need to meet for a good arm pump are: carbohydrates, water, and sodium. Furthermore, making sure that you have these factors will not only give you an insane arm pump, they will also help to increase muscle gains, strength, and endurance. This nutrition segment will focus on what you need to do before your workout to get the best pump possible.

Carbohydrates – To get the best pump possible you will want to ensure that your carbohydrate stores (glycogen stores) are maximized. The more carbohydrates you have in your muscles, the better your pump will be. To make sure that you have full glycogen stores, you want to consume a diet high in complex carbohydrates – some of the best carbohydrate sources are: sweet potato, yams, Ezekiel Bread, Wheat Free / Gluten Free Oats, Quinoa, brown rice, and whole wheat pastas. These carbohydrates can be consumed throughout the day to make sure that you have full glycogen stores but for the most part they digest rather slowly. About 60 – 120 minutes before a workout, you may want to try having a faster digesting carbohydrate source that will help to maximize your glycogen stores. I suggest bananas (and other fruits), sweet potato or white potato, dextrose, or if you can afford it, Vitargo. Experiment with these different carbohydrates in your pre-workout meal to maximize your pump.

Water – Water is one of the most important factors in getting a good pump because the muscles are mainly made of water and fully hydrated muscles will cause cell swelling which gives a nice tight and pumped muscle. Your daily water intake should be at least 3 – 4 L of water and to maximize the pump, make sure that you drink 1 L of water before your workout.

Sodium – The mystery of how bodybuilders can get pumps on a low to zero carb diet is due to sodium! Sodium causes water retention within the muscles and this leads to cell swelling. Try having 1 – 3 teaspoons of table salt with your pre-workout meal.

The Pump Synergy of the Big 3 – For every gram of carbohydrate stored in the muscles, 3 – 4 g of water is also stored. Furthermore, sodium causes water retention. By having a pre-workout meal that causes all this extra swelling in the muscles, you can be sure that you are going to be maximizing the pump!

Cell Swelling Builds Muscle – The above nutrition protocol and training will help you gain muscle because as studies and research have shown, the more you volumize a muscle cell, the more protein synthesis you generate. Time to get jacked!

Example of Pre-workout Meals for Ultimate Pump:

• Tilapia + 1 Large Sweet Potato + Steak Spice (Sodium included)
• 2 Scoops of Whey Protein + 2 Scoops of Vitargo (OR 2 Bananas OR 1/3 Cup of Dextrose) + Table Salt

Photo: Chad Shaw and please show your support by adding his Facebook page

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.

In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d!

This week’s session is a  great session for building powerful shoulders.

As a reminder, please perform this regime in its entirety with absolute no omissions to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this nasty training session.

It is imperative to utilize a proper opening period of general movement that properly “activates” the core begin the session.

RED²

Tumbling (over ten metres)

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

Repeat each movement four times.

Hurdle mobility drills movements #4 & #5

Super-set, perform each exercise x 12 reps and move to next movement without rest. Perform 4 sets

• Dumbbell Push Press 4 sets of 8-12 reps @75%, explode weight up, with slow eccentric action
• Upright Row (hands spaced shoulder width apart, pull until barbell is just above sternum level, i.e. upper arm is parallel to ground

Giant-set, perform each exercise x 12 reps and move to next movement without 35 seconds rest. Perform 2-3 sets

• Side Lateral Raise (very slight bend at elbow, raise to fully overhead)
• Bent over Lateral Raise (upper body parallel to ground)
• Front Raise (hands spaced shoulder width apart)

“STS” model from the Renegade FIX™

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

DMC™ (DO NOT omit and perform properly as this is a very important part of the routine.

static range of motion work

Prepared by John Davies
Photo: Chad Shaw and please show your support by adding his Facebook page

John Davies is available on his personal page on Facebook , Renegade Training™’s 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.

In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d!

This week’s session is a classic total body power session that will have a particular impact upon the legs and back. This is a nasty, hard and heavy session.

As a reminder, please perform this regime in its entirety with absolute no omissions to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this nasty training session.

It is imperative to utilize a proper opening period of general movement that properly “activates” the core begin the session.

RED²

Tumbling (over ten metres)

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

Repeat each movement four times.

Hurdle mobility drills movements #4 & #5

Close Grip Power Snatch 65%, 4 sets x 6 reps
Squats (Deadstop) * 65%, 4 sets x 6 reps
Deadlifts (Snatch grip) 65%, 4 sets x 6 reps

* modest band tension from ¼ Squat position to top such that speed is static

Bulgarian Squats 90%, 3 sets x 3 reps
Jump Shrugs 90%, 3 sets x 3 reps
Dumbbell Bent over Rows 85%, 3-5 sets x 5 reps
Towel Chins (weighted), 3-5 sets x 5 reps

“STS” model from the Renegade FIX™

Walking Lunges (barbell, outside on undulating surface and preferably in the snow) 5 sets x 2 minutes.

DMC™ (DO NOT omit and perform properly as this is a very important part of the routine.

static range of motion work

Prepared by John Davies
Photo: Chad Shaw

John Davies is available on his personal page on Facebook , Renegade Training™’s 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.