In direct contrast to the enormous advances in supplementation, the modern “iron-game” and much of the health and fitness field are falling well short of expectation due to a series of callous errors. The reasons are a challenge to pin-point but without question the growth of the internet and hence the ability to spread inaccurate information lay at the root. While there are certainly sectors that are promising, the broad majority are trapped in minefield of problems and unless significant changes are made they will not achieve their full ability.

Since the growth of the internet, inaccurate information has spread like wildfire in the health, fitness and sport conditioning sector primarily because of a poor educational and mentoring process for young “professionals”, unscrupulous marketing efforts and a very peculiar aspect of online video sharing in which countless unqualified individuals purport to be “experts”. While poor education levels can be addressed and will play a great role in reducing the problem, marketing efforts that suggest such nonsense that a particular weight medium will reduce the incidence of concussions need to be squashed. Still what remains is the alarming problem seen within moments of entering the broad majority of gymnasiums.

In continuation of issues noted in “common training errors that slow progress” the following points need to be shored up immediately:

• That is a Squat rack, not your arm beautification project zone. Beyond the love affair with the mirror that has spread like a virus, when you are within the racks it is primarily to Squat and not to use as a stand for bicep curls given you are too challenged to lift the weight from the floor. Given there are facilities that prohibit the sounds of exertion as well as the requirement of chalk, maybe it is time to revoke membership for those who think the domain of athletes is their curling station. However, don’t leave and instead welcome to the zone where athletes spent a great deal of time.

• If you can lift a weight up properly surely you can lower equally as well. Technical form is typically an abomination for a purist and while of late I have seen far too many intensely rounded-back pseudo Deadlifts from those I expected more from, the constant habit of collapsing on the eccentric section of the lift only to (significantly) bounce the weight off the floor is ridiculous. The eccentric action is equally, if not greater, importance in the lift and absolute care should be taken that the movement is performed properly.

• Just as technique in performing a movement is incorrect part of the problem is that many do not execute lifts with full range of motion. Excluding techniques that use an overload principle on partial lifts, if you cannot perform a movement correctly then lower the weight until you are capable. If your “coach” suggests poor technique is acceptable collateral damage for “intensity” they not only should not be in the industry but do not understand funnelling aggression towards a targeted goal.

• Don’t worry about the music. I repeat do not worry about the music that is playing. I understand it might not be the most personally motivating but if you are focusing upon the background music you are not concentrating sufficiently and for that matter I question how much you “want it”. I cannot tell you the music that is one when I am exercising or the sounds as my surroundings are a sea of black but I can tell you I will out-work everyone in and out of the gym and while that isn’t very fancy, its blood tested truth.

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 and Third photos from the top: 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.

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.

Throughout my career in the health, fitness and sport coaching sector I have been able to maintain impartiality on many fronts and believe this to have played a role in some of the success. This impartiality has allowed me to make conscious decisions on important concerns that are often clouded in an industry that diligently tries to protect business interests regardless upon the effect of the public. As you can imagine by the tone of that sentence such impartiality and candid honesty has made me very unpopular fronts but so be it for I learned a long time ago the victors podium has only room for one and I have been camped out there for many a year.

Unfortunately the errors in the exercise field have only accelerated since the advent of the internet and for all its opportunity to provide factual information it has been a grotesque disappointment. The broad industry is no closer to providing quality information to the mainstream that say ten years ago and the wide majority of commentary is typically poor grade, “chopped and spun” from another persons work or laced with marketing driven superlatives in which the sole goal is to sell a product. Though repetitious, I know that will annoy many in the industry accustomed to “log-rolling” (a term where two parties agree to publicly like each others work in public commentary regardless of honest opinion) but quite frankly the public deserves to hear truthful, unbiased information as with the following three concerns.

• Proper technique is not being taught sufficiently. Complicated by the horrendous library of poor quality lifting approaches on media video players, most exercise facilities as well as “sports performance trainers” are the bastion of improper technique. Fault certainly should be directed towards the industry that allows “rubber stamp” certifications that virtually have no other qualification requirements other than your credit card approval code and continuing education that only requires paid attendance at a class. Poor technique is not acceptable collateral damage for “intensity” and coaches / trainers who allow such need to move to another profession. This concern also applies to mentors in the profession who use their status amongst impressionable types but never can perform movements correctly.

• Being pushed to exhaustion does not mean it is good workout contrary to hype or bravado laced commentary. Along with the endless barrage of clichés that are bantered around without any understanding of what they truly mean, in the last ten years parts of the public have come to believe physical exhaustion, albeit a temporary situation given the lack of understanding of energy cycles, qualifies as a “good” exercise routine. It does not and merely a collection of exercises thrust together without rhyme or reason and further evidence of an industry with virtually no educational requirements or standards. This industry need to stop using, suggesting and publishing routines that are nothing more that an adolescents doodling and leave the work to professionals.

• Equipment does not need to be expensive and in many cases is completely unnecessary. This is one of the most upsetting situations as I see much of the public spending hard earned money during a trying economic period that is not necessary and does to outlandish claims by manufacturers or paid endorsers, with the latter often doing so because of commission on affiliate sales. This problem is complicated because of the endless layers of affiliate problems and the public is constantly suggested various items are instrumental in your success with the most appalling claims including my favourite to do this day that suggested one particular weight would make you “concussion proof”. No piece of equipment is the panacea and the overwhelming majority of work can be performed with barbells, dumbbells, a few medicine balls and of-course bodyweight training. Beyond free-standing Squat forks and some well-braced home made boxes a trip to junkyard will provide ample “equipment” as well as tyres, ropes, steel pipe for high-bars, dip bars and the like. Add some standard items from your tool bench such as a sledgehammer, a wheelbarrow, maybe stones for a rock garden and your “gymnasium” is perfectly equipped at a nominal cost. To this I point out from my earlier coaching days at the end of a session you would be handed a shovel and given a stretch of dirt to start digging at a fast pace for one hour. Surely as time would press on the individual would look up and realise what he had dug and then be congratulated that he had just learnt hard work will not kill.

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 photo from the top: 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.

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.

Recovery from strenuous exercise does not merely happen by magical coincidence nor is it achieved by “doing notion”. In the law of nature, those who rest are soon to be dinner and in developing athletes if you do “little” as a form of recovery your goals will not be realised and you will very likely be on the wrong end of the score-line on a regular basis before you lose your job.

I don’t rest nor do I lose, hence if you want to accelerate recovery there is a “simple” approach.

Attack your recovery plan with vicious intent. Victory comes to the bold, those strong of heart and willing to press forward where others fear. There is one direction to go and it is forward and with a wise plan.

Attack, attack, attack!

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: Bring the Hammer

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

Medicine Ball Circuit A and B (3 circuits) (light ball)

Sledgehammer circuit to truck tire

10 or 16lb Sledgehammer
4, 6 or 8 lb Sledgehammer

Using heavier hammer

• ¾ with alternating lead hand, shift with lead leg forward
• ¾ with alternating lead hand, legs parallel
• Overhead, right arm dominant
• Overhead, left arm dominant
• Overhead, alternate dominant

Using lighter hammer change to lighter hammer. It should be no more than fifty percent of heavier hammer. I prefer a combination of 14 and 6 or 10 and 4 pound hammer combination.

• 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, right arm dominant
• Overhead, left arm dominant

60 seconds on, 30 seconds off.
Perform in circuit fashion
Complete 1 total circuits (15 minutes)

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  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 forty-nine 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:

Strength and Speed 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.

Please note this is a vicious training session and I strongly encourage proper supplementation that includes Modern, Yok3d and Jack3d.

RED²

Hurdle mobility drills, #5 & #6

Tumbling (over ten metres)

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

Repeat each movement four times.

Sprint (all performed on whistle, with signal coming from behind the athlete)
20 – 3 point, repeat x 5
35 – flying start 10 metre start x 5
15 – laying start (clasp hands behind back) x 5
60 shuttle (laying start as above) x 5

Bounding 20 metres, jog back to start and repeat 3 times each

• B skip
• Flutter kicks
• Forward bound (minimal length is height)
• Backward Bound
• Side to Side Bound
• A skip
• Sprints

Resistance Training

Split Jerk* 65% – 4 sets x 6 reps
Hi-Box Step-Ups n/a – 4 sets x 6 reps
Snatch Grip Deadlifts 65% – 4 sets x 6 reps

* perform movement on “clap” from coach.

How to perform a Snatch Grip Deadlift

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 three total sets

Olympic Good Morning 85-90%, 2 sets x 3 reps
Jump Shrug (Clean Grip) 85-90%, 2 sets x 3 reps
Bulgarian Squat 90% – 2 sets x 2 reps
“STS™” model from the Renegade FIX™

How to perform a Olympic Good Morning

How to perform a Jump Shrug (Clean Grip)

How to perform a Bulgarian Squat

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

Circuit
a) Cossack Squats, 25 to each side (perform to depth you are capable of but only with perfect form. Be patient, what you do today will be better tomorrow)
b) 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.
c) Sledgehammer Strikes, alternating overhead strikes
90 seconds on, 30 seconds rest

perform 4 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

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.

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
• 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

The failing grade of most weight loss plans is generally very simple to correct, with the assumption the individual is aware of the problem and possesses sufficient motivation to manage the tasks. Each of these roadblocks are significant and can never be underestimated making the problem to weight management “easy” in theory and extremely challenging on the compliance front.

In simpler terms it is a lot “more difficult to say than to do” as compliance is not easy unless you can a route that in my opinion is not emphasised sufficiently.

Have fun, be active and enjoy a healthy lifestyle

I know that is not the bravado laced tirade that overwhelms the health, fitness and sports conditioning sector but it is the absolute truth and root of great athlete’s success. Unfortunately the pubic has been convinced exercise is drudgery but instead of driving to the gymnasium to walk on the treadmill, open the front door and go for a walk, a bicycle ride or any number of things but be physically active. Great athletes have many things in common including each loves their sport and at any time it has the ability to bring back childhood memories. This my friends is both the root of success and for those who have attended my seminars one of the first points I will make, which is to follow your passion and do what you do with all your might.

Live your life with passion.

A passionate life that enjoys healthy activities is the bedrock of improved dietary practices, a better family and community experience and of-course participating in exercise and or sport.

As it relates to dietary practices the “simplicity” plan effectively eliminates negative lifestyle choices and provides a conduit to a healthier, better quality life. In yet another simplistic summation, don’t diet or focus upon losing weight but direct your efforts to a better way of life.

With respects to dietary practices, from my book, “With Grace”, these four charges will have an enormous impact upon weight loss but more importantly quality of life and might I add your community.

• Enjoy your meal with family or friends as a moment of fellowship. This will have an enormous impact on reducing stress and production of the hormone cortisol and of-course be extremely far reaching in overall life. I cannot stress enough the effect of restoring the blessing of the family dinner table would have on overall quality of life.

• Use a proper size dinner plate with knife and fork. Take your time and enjoy the meal and not rush to the end. Read that again because when you rush to the end, nothing is left and there will come a time in life that is extremely poignant. Reinvigorate table manners.

• Cook at home with your family and friends. It is incredible but simple food preparation is both relaxing, enjoyable, allows you to plan out healthier choices with your family and yes, will add value to your life. Add to the list share recipes of home-made items and share the blessing. We can be better.

• Drive by the drive-through. No “take-away” or “fast foods” and eradicate the planet from this foul scourge that has somehow convinced the public to speed up life and forget the family meal.

Use these approaches along with exercise and supplement choices noted in “immediate changes to accelerate weight loss” and summer 2012 will the one you not only attain your goals but find many aspects of life improve significantly.

Prepared by John Davies
Top photo: Kameron Ross, please add “Kam Strength” on Facebook.
Second photo from the top: Brad Neitzel
Third photo from the top: Ashlyn Olivas. Please add Ashlyn’s page on Facebook and follow her on Twitter. Photo Credit: Larry Hernandez of “Just Shoot Me 808”

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

Tammy Bravomalo discusses her supplement stack.

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.