The crux of this commentary stems from my career in fitness, health and sports development coaching, observations of certain quarters of the exercise industry and a recent conversation with a friend whom I respect greatly as a man.

Whilst this unquestionably goes against the grain of parts the exercise industry, I have no concern on making this statement or even offending some for I feel the issue of weight management has been dealt with poorly on many fronts.

I have enjoyed a remarkable career, accomplished virtually everything that is possible within the sporting sector across the world as well as assist tens of thousands each year in attaining their health and fitness goals. Yet my goals are not merely a new trophy for the case and certainly not a financial reward but building and improving the quality of lives in my community. For those who have attended my seminars and events, or even read me on a regular basis, you are well aware that my methodology runs deep as I push my clients towards a healthier lifestyle and far beyond the scope typically considered.

However parts of the exercise industry, much like sections of the general public, are afflicted with a sickness that causes them to cast negative commentaries of an individual’s weight. Being healthy is not a reflection in the mirror or the dysfunctional body image that has tainted the public for at least twenty-years but something broader.

Briefly, through my entire career I have never met a single individual who has become a “better person” because they have lost weight. They certainly may be healthier after losing weight and could potentially “open the doors” to a better life but is it not a guaranteed event.  I hope each of you live healthy, passionate lives that embody honour, faith and a commitment to bettering your fellow man but the weight loss route should go much deeper and provide you an avenue to your greatest dreams.

With that said, I can teach you how to lose weight, discover the physique you have always wanted but it will come with the extra benefit that I insist upon, that being improve the quality of your life.

For those whom are overweight, ignore the ridicule and feel free to ask for my help. I ask for nothing in return other that the blessing of helping you see the greatness that lay within. It’s there, trust me, but you must have faith and to do so you must eliminate the negative commentary that ignores the beauty, the greatness you already possess.

Returning to my notation of my seminars, my typical opening statement is bold and comes from deepest part of my heart:

Give me the time and I will improve the quality of your life.

I can help you learn what types of food to eat to assist your weight loss goals but you will find the much greater benefit of building bonds in your community with locally harvested produce and then enjoying the meal across the table with family and friends as a moment of fellowship.

I can teach you how to exercise properly to lose weight but you will find the added benefit of healthier living, being pain-free and in-fact enjoying participating in fun events with, you guessed it, family and friends as a moment of fellowship.

We sit at an earliest dawn of a great era, where connectivity has improved to extraordinary levels and with it, opportunities are boundless. Each of us can attain our goals, whether that is within fitness, health, education or a multitude of objectives but it starts in believing, having faith, being a part of restoring classic values and unlocking that greatest within.

Without question the tools to lose weight are never more available and along with the knowledge base of diet, supplementation and exercise your goals are within reach but let me stress, let’s add just one more objective. Lose weight, not simply to attain your physique goals but to enjoy a better quality of life.
I will conclude this commentary in a slightly different manner because I suspect it is important to understand why I do this and for that matter associated with this wonderful company that is more akin to a family than a business.

In faith,

John K. Davies

Prepared by John Davies
Photo of Kameron Ross, please add “Kam Strength” on Facebook.
Photo of Tammy Bravomalo

Tammy Bravomalo discusses her supplement routine.

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.

Like a child thirsting for knowledge, historically the best part of the iron-game acted in a similar manner and in time matured to teach the next generation “tools” of this magnificent trade. The simple nobility of the iron game is a majestic ride through time from youth to master and eventual elder statesmen, paved with the honest love of physical accomplishment and fellowship and speaks volume of character.

Somewhere along the sands of time the family owned neighbourhood gymnasiums of the past turned to the vast business frontier of the present and the fraternity of the iron game and its great lessons were all too forgotten by much of the public. In an era too prone to hasty decisions and forgets about the greater good of our fellow man, the mentorship provided in the iron-game was ignored for many years. However despite this neglect as you brush aside the tarnished exterior the heart of the strength-athlete gleams brightly.

The heart of the strength-athlete beats strongly with goodness, a sense of striving with integrity and a spirit that forever knows that though the road may be tough and the challenges daunting they will persevere. It is very easy to see the ancestral walk of the strength-athlete, from brandishing iron on steed to serve and protect and later displaying great feats not as a display of brawn but to motivate and uplift their fellow man.

At the heart of the strength-athlete there is honour.

My friends, that is the iron game and though their appearance may differ from various regions of the world, at its heart are the bold, the accountable and if truth be told, a lesson for much of our world today. The “iron” is the toughest of judge and jury’s but with each falter the strength-athlete rises up to serve as evidence that adversity is something you overcome.

At the heart of the strength-athlete there is commitment.

Strength-athletes know the journey is a long and arduous one and though the challenges are mighty, they press onward. Through the trials and tribulations, the ups and the downs they press onward and quite obviously, yes a lesson for much of the world today.

At the heart of the strength-athlete there is loyalty.

Loyal to their friends, fellow strength-athletes and in-fact the iron-game because membership to his club is wide open, you merely must be willing to develop the above qualities and in-time you too will pass the knowledge on to the next generation.

Some will scoff at my notions and consider them dated and of romantic vision another era when many answered the impossible task of “never surrender” but on the horizon there lays a renaissance of the golden age. The errors of the past few decades are slowly being replaced by a new breed that looks like the old breed, men and women who stand tall in their communities with the breastplate of bettering the lives of other and equally proudly talk not of their own accomplishments but the love of family and exhibit fellowship at every turn.

Through these eyes the lustre of iron-game gleams brightly as the heart of the new generation of strength-athlete is built upon honour, commitment and loyalty.

That, my friends, is both brick and mortar to the better stronger society and a bright horizon.

Prepared by John Davies
Photo of James Hall
Photo of 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.

The world of elite sport, and let me stress not the well-crafted images that roll through the media, is often harsh and comes with the grim realisation that not all are destined for success. Many athletes of outstanding ability with virtual limitless potential see their careers cut short due to injury, whilst others fail to devote their efforts towards proper preparation and fall well short of goals. Somewhere between the “could have been” and regrets the harsh reality of sport teaches the great lesson that you opportunity only knocks once and you must be prepared at all time to “kick the door down”.

“Kicking the door down” is not a stern phrase that sees hollow action but requires the individual to attack their goals with a vengeance. Unfortunately in this era where bravado laced slogans tends to define the impression of sporting culture to many most of the public fails to understand that success will only come to those who are devoted towards their goals.

To those who are dedicated to their goals there is a complete acceptance of managing both the large training tasks as well as the smaller efforts that most overlook. In-fact the latter might be the “secret” of many successful athletes for they are able to maintain complete focus upon their goals, minimise all weaknesses in both physical development and sport specific skills, as well as ensuring they are in a optimal state of readiness for the next training day.

An integral element of meeting the objective is ensuring optimal recovery, which is generally ignored outside of elite coaching ranks. Failure to recover sufficiently leads to lower production and ultimately many a victory comes up short as a loss and the athlete later regretting their lack of thoroughness ad infinitum.

Of the many important rules a coach must always recognise is to ensure players are fully recovered from competition or training and with minimal fatigue for the next. The effect of a long season is residual and will show itself on numerous occasions but particularly near the end of the year when it matters the most.

This concern is no different in the general public, whether your goal is to lose weight or build muscle. All recovery methods must be attacked with vicious intent and a structured plan. Failure to do so and without a doubt results will slow.

As part of your “Modern Monday” “POA” (plan of attack) you must integrate a number of the following measures:

• Post workout recovery and regeneration techniques
  • At the conclusion of your training session, assuming you do not have a ice bath available make use of contrast showers (alternate between hot to the coldest of cold water in roughly a 1:3 ratio).
  • Ice baths with water temperature at approximately 15° Celsius rest for fifteen minutes.
  • Massage therapy (from those professionally trained in regeneration techniques)
  • Enjoy a hot Epsom salt bath in the evening.
  • Saunas in the evening.
• Ensure you are drinking a sufficient amount of water. Males should typically consume forty-five millilitres per kilogram of bodyweight (Imperial is approximately .7 ounces per pound). This amount needs to be further adjusted for exercise schedule, heat conditions, general fitness levels and other liquids ingested.
• Review your diet and supplementation plan to ensure needs are met. Along with using a balanced diet (i.e. the “simplicity” plan adjusted to caloric needs) it is extremely important make use of healthy supplement regime that includes the use of Modern, Super Cissus and PowerFull.

Modern Monday: Athletic Recovery

RED² (opening sequence):

Rx 1: stand on one foot by “drawing the knee” upwards, such that the heel of the raised foot is above the knee of the plant leg. (repeat to opposite leg)

Rx 2: from Rx1 extend the leg without knee of raised leg lowering a material, if at all, amount. (repeat to opposite leg)

RED² Forward March: from Rx1, walk gracefully into deep lunge. Back toe is main “trigger point” of generating movement and feet should not “roll” to the outside. Repeat moving backwards. (alternate lead leg)

RED² side manoeuvre: from Rx1, shift to outside by extending knee outside as you drop into side shift  / lunge. Maintain both feet flat on ground, parallel to each other and shift weight via the hips. (alternate lead leg)

RED² Toy Soldier: from Rx 2 walk gracefully into deep lunge. Back toe is main “trigger point” of generating movement and feet should not “roll” to the outside. Repeat moving backwards. (alternate lead leg)

Perform each section for one minute before moving to next segment without resting. Perform two continuous segments for fourteen minutes of work.

Hurdle mobility drills, #7 & #8

Tumbling (over ten metres, repeat four times each)

• forward roll to stand
• bear crawl
• spider lunge

Renegade Sprint Sequence A™

- performed on soft grass, wearing flats

- perform at 75% maximal level

- at the end of each 100 metres, walk 20 metres

- “x 2” refers to slow to touch line and immediately repeat without stopping

• 75 x 3, (rest 90 seconds)
• 75, 75 x 2, 75,  (rest 90 seconds)
• 75 x 2, 75, 75 x 2,  (rest 90 seconds)
• 75, 75 x 2, 75 (rest 90 seconds)
• 75 x 3

Medicine Ball Circuit A and B (2 circuits) (light ball)

Circuit: repeat circuit twice without stopping
a) Cossack Squats, 25 to each side (perform to depth you are capable of but only with perfect form.)

b) Sledgehammer circuit to truck tire with ten strikes per movement

Using lighter hammer (i.e. 6-8lb)

• ¾ with alternating right hand dominant, shift weight with right leg coming forward
• ¾ with alternating left hand dominant, shift weight with left leg coming forward
• ¾ with alternating dominant hand, legs parallel
• Overhead, with weight transfer (left)
• Overhead, with weight transfer (right)

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
Top photo of Casey Bard
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.

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” was an easy one to make but before I explain I welcome you to make use of:

Fat Loss in the Summer of Shred

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.

Please note given the intensity of this training session, I strongly encourage proper supplementation that includes Modern, Yok3d and Jack3d.

RED²

Hurdle mobility drills, #9 & #10

Resistance

• Perform each section (a) and (b) for 30 seconds each and follow with 30 seconds of Jumping Jacks
• Rest 45 seconds and move to next section in circuit fashion

Repeat for a total of 6 sets

1a) Iron-Cross
1b) Cossack Squats

2a) Renegade Squat-Pull
2a) Forward Lunge

How to perform an Iron Cross

How to perform a Cossack Squat

Supplemental Lifts

Romanian Deadlift (dumbbells), 3 sets x 6 reps
Bulgarian Squat (bodyweight), 3 sets x 6 reps
Walking Lunges (dumbbells), 3 sets x 60 seconds
“STS™” model from the Renegade FIX™

How to perform a Romanian Deadlift

How to perform a Walking Lunges

How to perform STS™”

DMC™ – DO NOT OMIT

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.

How to perform a Superman

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 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.

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.

USPlabs Iron Day Archive

• Chest and Shoulders (athletic focus)
• Kettlebell Training for mass
• Fat Loss with Complex Training
• General Health and Fitness
• Back and Legs for Power and Mass
• Fat loss with bodyweight training
• Complex Training for Fat Loss with home based training
• Complex training with Kettlebell option
• Complex Training, heavy legs
• Back Training for Power
• Strongman Training for Sport
• Explosive Hamstring Training
• Complex Training
• Complex Training with Back
• Intro to Mass Training Day
• Mass Development plus Arms
• General Athletic Training Day
• Explosive Training for Sport
• Modern Recovery Day
• Recovery Training Day
• Ultimate Fat Shredder  and Muscular PumpTraining Day
• Shoulders and Triceps
• Explosive Power for Athletes
• Athletic explosive power
• Athletic Strength and Power
• Leg Drive for athletes
• Combative Athlete
• Combative Athlete Power and Fitness
• Combative Athlete with non conforming objects
• Core Training for Strength Athletes
• Core development for Strength Athletes
• Power and Mass Training
• Power Squat
• Power Alley
• Power, Speed and Mass Development
• Fat Shred training day
• Fat loss program for home training
• Chest and Triceps
• Quad dominant
• Explosive power and speed
• leg development for home based training
• Arms
• Chest
• Legs with Squat options
• Legs with Squat alternatives
• Back and Biceps
• Back and Hamstrings
• Law Enforcement
• Complex Training for Law Enforcement
• Complex Training for strength
• Complex training for Strength and Fitness
• Total body blast for Power

Amongst the many responsibilities of a coach there must be a complete commitment to prepare their athletes to suit the needs of their sporting discipline, be resistant to injury with added dedication to ensuring their physical health long after their playing days are over and building a foundation of upstanding character and morals within daily teachings.

Coaching is a great deal more than teaching a person “how to exercise” and that such an individual, regardless of their profile in this industry, would be better referred to as an “instructor”. An intelligent coach who understands their responsibility to the long term success of their athletes, on and off the field of competition, knows that to “win at all costs” assures failure and therefore must dedicate much of their time to character building. For those who coach younger athletes this absolutely must include respecting the importance of academic achievement, that reflects a proper course load and dedication towards scholastic studies.

Running central to this theme is responsibility to your athlete’s health and coaches who disrespect situations, pushing impressionable young individuals to play when injured, are derelict of their duties and may play a role in causing a lowered quality of life in the future. This is a serious matter as we see many athletes suffering deeply problematic health issues later on in life and while it is not the sole responsibility of the coach, there certainly is a portion to be shared.

Quite obviously with this abbreviated description of the task of a coach, and please be aware that is merely a partial list, I have pointed out significant problems in large sections of the field. While I have never made a great deal of friends in this industry, so be it because all too often these concerns are ignored to which the public later questions the poor behaviour of elite athletes without ever realising the lack of leadership from coaches.

Simply young athletes are victims of poor leadership, possibly at home or a sporting system that ignores the importance of building well-rounded individuals and some of this blame must fall on the shoulders of the coaching sector. Quite naturally this is not a blanket verdict on the entire industry as there many superb leaders who fight diligently on the “front-line” but unfortunately it has become more rare to find coaches who respect each of the aforementioned points:

• Prepare athletes to suit the needs of their sporting discipline
• Utilise training regimes that assist athletes are resistant to injury
• Ensuring the physical health of athletes long after their playing days, which includes establishing positive lifestyle habits and rehabilitation of, not masking, injuries
• Contribute to building a foundation of upstanding character and morals within daily teachings.

Running adjacent to this problem is the vast difference of coaching prior to the expansion of the internet in the late 1990’s to the present-day. Let me stress there is an enormous gulf between those online and the many quality coaches who either publish little or none at all, as the former are often motivated more by sales of products than the betterment of their athletes.

Coaching is not about product sales, endorsements of goods, other coaches liking (“log-rolling” to suit sales objectives) or the like but building leaders of tomorrow who are positive role-models in their communities and for that matter can live healthy active lives. The best photos of a successful athlete in my opinion is not with trophies in their hand but with families around the table and I hope many years later sharing stories to their grandchildren of their efforts in sport.

The second and third point, of ensuring recovery from injury and for that matter not exalting the athlete to “play injured” must be stressed. As someone who was effectively put “through the meat grinder”, I understand the ramifications of this negligence to an extreme level to which I stress full recovery for my athletes and I think it is safe to say my attention to recovery approaches, technical compliance and the  “Wheel of Conditioning” reflect this concern. I am going to keep my comments very brief with this matter as I have seen the absolute worst examples in coaching, thankful certain individuals are no longer in the profession but have seen families of athletes suffer horribly due to the actions of coaches.

Continuing within the same concern of ensuring recovery from injury, part of this problem relates uniquely to the actual physical condition of the coach which all often is simply a middle-aged individual who naturally dictates their approaches within their own capability. As an example many years ago I was mentoring an individual in his mid-twenties who was in very good physical condition and he was able to teach this approach to our athletes. Flash forward roughly five years later his physical conditioning was deplorable and after he had moved to a high profile position, based upon his work in the past, he shifted his approaches to suit his abilities. His athletes suffered in both the short and long term because they were now effectively “preparing to be average” by a system that was pedestrian regime for a middle-age barely active male at best and absolutely not suitable for a young athlete.

Though it is difficult to suggest a “step one” in this concern, without a doubt the greatest physical problem in athletic circles today is extremely poor range of motion and the inability to manage postural alignment under duress. Many athletes neglect range of motion, both dynamic and static, on a daily basis and it is extremely foolhardy and I can assure you will lead to issues later in life. Poor range of motion will very likely lead to injuries and equally as probable, the lack of participation in healthy activities. Borrowing again upon the requirements of a coach, you must think well ahead in an athlete’s life and though they may be focused upon say lifting weights, you must realise in ten to fifteen years they might be concerned more of their health to play with their children or dare I say well in advance with grandchildren. Yes, this is a coaches responsibility and not to be shirked.

With that said part of the daily requirements and let me stress work that is required each day. This will help build a healthy physique that will not only improve performance in the immediate term but throughout your life.

RED² (to be performed daily)

Hurdle mobility drills

DMC™ (perform a minimum of three times per week

Cossack Squats

Static range of motion (perform daily)

STS™

Plank
Side Plank
Horse pose
Superman
Flying Squirrel

How to perform the Superman with Marissa Fields

For those who find my commentary objectionable or at least contest my opinion on the state of coaching, please understand I have a personal oath to improve the health of each athlete that asks for my services and will not let anything stand in its way.

Thank you.

Prepared by John Davies
Photo of Kameron Ross

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.

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.