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!

This week’s session is a pulled from my files, one of my oldest routines and after all the years is still one of the best “hang and bang” sessions.

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 #9 & #10

Hang Cleans * 4 sets x 6 reps @ 65%
Deadstop Squats ** 4 sets x 6 reps @ 65%
Clean Pulls 4 sets x 6 reps @ 65%

* please note, this is not a “Hang Power Clean” but a “Hang Clean”, whereby you drop into a full Front Squat
** set no higher than parallel, with extreme care that weight is lowered and not dropped to safety racks. At the start of each repetition the athlete, ensure the bar has stopped, closes eyes and await an audio command from coach to drive the load upward. I prefer banded where the bar speed is constant in the final ¼ of the moment but this should only be used by advanced lifters.

Olympic Good Mornings, 3 sets x 3 reps @90%
Bulgarian Squats, 3 sets x 3 reps @90%
Russian Split Jumps, 3 sets x 2 reps (each leg, use weight vest for heavy loading)
Bent over Rows (underhand grip), 3 sets x 5 reps @80-85%

- performed as a “super-set”
1a) Pull-ups (banded at bottom to increase tension), 3 sets x 6 reps
1b) Zottman Curls 3 sets x 12 reps

“STS” model from the Renegade FIX™

Walking Lunges (barbell, outside on undulating surface and preferably in the snow) 3 sets x 2 minutes. Alternatively and one of my favourites perform as “buddy carry”

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: Joey Smith

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

This week’s session comes after what for many was an extended period away from training given Christmas holidays and even the “hangover” Bowl games slowed their return. However there is no time like the present to get back into the swing of things and kick starting the return with a “fun” arm session seems in order.

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 Biceps first, all sets are to be performed with twelve to sixteen repetitions, maintaining “laws of bicep training” as noted below.

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

• 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.

• Scott Curl: With a 45° angle bench, perform single arm dumbbell curls. When performing the curl, ensure hand comes directly over shoulder and do not twist upper body or allow hand to drift off-line. At the top of the lift, squeeze (flex) the biceps hard for a “two-three count” and then lower with control at tempo three times the speed of concentric action.

• Hammer Curls From standing position, curl weight up as standard manner of exercise and maintain laws of bicep training throughout.

• Alternating Dumbbell Curl: Hold a dumbbell with the forefinger on the handle (the “lower” part of the weight) and lift the small finger off the bar. With palms facing thighs, curl right dumbbell up, looking towards fist, while slowly turning palm up and bending to the right with hand to the right (outside) of deltoid at peak position. Squeeze bicep for two-three count, turn head to opposite (left) side and start curling action with other arm while simultaneously lowering dumbbell in right hand.

• Alternating Incline Dumbbell Curl (variation for second “giant set”): Laying with your back on a 45° angle bench, perform the dumbbell curl as above.

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).

Triceps

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

• Dumbbell Tricep Extension (flat bench) 3 sets x 12, 10, 8 repetitions
• Standing Dumbbell French Presses (single dumbbell at a time) 3 x 8 repetitions
• Dumbbell Tricep Extension (decline bench 45° angle) 3 sets x 12, 10, 8 repetitions
• Bench Dips (weighted as needed) 3 sets x 8 repetitions

Forearms

• Zottman Curls 4 sets x 12 repetitions
• Forearm Curls (preference thick straight bar) 4 sets x 12 repetitions

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, 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.

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 crushing, nasty “Explosive Power” workout. If you study MMA / MA, this is the training session for you.

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 #9 & #10

Close-Grip Power Snatch (Hang) *
Front Squat 1½
Deadlift (Snatch grip, stand on small block or plate)

Perform the above movements with 4 sets of 6 repetitions each at 65% maximum. Rest 35-45 seconds between each set.

* followed by immediate depth jump from height of 12-18”

Bent-over-Rows (underhand grip) 3 sets of 6 reps
Chins (shoulder width) 3 sets of 6 reps (weighted, preferably banded)
Bulgarian Squats 3 sets x 3 reps
“STS” model from the Renegade FIX™ 3 circuits

DMC™

static range of motion work

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

Prepared by John Davies
Photo Chad Shaw, please add “Chad Shaw, the Natural One”

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 crushing, nasty “Combative Athlete” workout. If you study MMA / MA, this is the training session for you.

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

Rope Skip (wearing mitts or full gloves)

3 minute rounds, between rounds do the following:
30-50 fisted pushups
Kettlebell two-hand swings x 15
punch ladder on heavy bag, repeat two continuous circuits
- 20 jab (R)
- 20 cross (L)
- 20 “one-two”
- 20 jab (R)
- 20 cross (L)
Kettlebell Snatch (R) x 10
Kettlebell Snatch (L) x 10

repeat 3 rounds

Med Ball

• chest pass
• walking chess pass
• overhead pass
• walking overhead pass
• one-arm twisting
• one-arm swing pass
• two-arm swing pass
• seated-arm swing pass
• scoop throw backwards
• scoop throw forwards

10 each, repeat twice – continuous circuit

High Box Step-Up – 6 sets x 4 reps

* followed by 3 Depth Jumps of 18”, “stick” hold at parallel

TIRE FLIP (or Keg Toss or Close Grip Hang Power Snatch) – 65%, – 6 sets x 4 reps

Natural Glute Ham’s – 90%, 3 sets x 3 reps
“STS” model from the Renegade FIX™ 3 circuits
Towel Pull Ups / Zottman Curl – 4 sets x 6/16, 6/12, 6/12, 6/12

Buddy Carries 4 sets x 100 metres, alternate with partner

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

DMC™

static range of motion work

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

Prepared by John Davies
Photo Chad Shaw, please add “Chad Shaw, the Natural One”

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 “medieval” “Quad Heavy leg” workout.

As a reminder, please perform this regime in its entirety 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.

Following a proper warm-up (RED² and Hurdle mobility drills) that properly “activates” the core begin the session.

• Front Squat

(1½ style, go to “rock bottom”, up to parallel and back down before driving to the top)

4 sets x 5 reps @85% with 60-75 seconds rest between sets

• Hi-Box Step Up

(set box such depth is roughly slight above parallel to ¼ Squat whereby the majority of the emphasis is upon quadriceps)

4 sets x 5 reps @85% with 60-75 seconds rest between sets

• Dumbbell Deadlifts

(elevate heels on blocks 2” in height, feet slightly narrower than shoulder-width apart. Dumbbell track directly at heels as you lower to parallel position)

4 sets x 4-5 reps @85% with 60-75 seconds rest between sets

• Good Morning / Squat 3 sets x 5 reps @ 90%
• Sissy Squats 4 set x 25 reps
• Walking Lunges with single leg calf raise with each step 4 set x 120 seconds

DMC™

static range of motion work

Prepared by John Davies

 

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