In the sixty-five previous editions of the “USPlabs Iron Day” we have provided readers a broad selection of training plans to reflect their goals. Whether your interest lay within strength and bodybuilding pursuits, weight loss, the needs of the military and law enforcement community or sport, these training regimes are a tremendous blueprint towards satisfying your goals.
Due to improved technology we are able to communicate with readers and quickly respond to their needs via Twitter and Facebook. With this in mind each Friday we offer the “USPlabs Iron Day” a free workout, by reader request and followed up with a full supplement protocol on Facebook. Cast you vote on Twitter (through either direct message or the “@” function) or Facebook ofnext weeks workout choice.
After much consideration this week’s episode of the USPlabs Iron Day is perfect training session for those within the "law enforcement" community
Tammy Bravomalo discusses her supplement stack.
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.
Hurdle mobility drills, #9 & #10
Tumbling (over ten metres)
- Forward Roll (stay in tuck)
- Bear Crawl
- Spider Lunge
Repeat each movement four times.
Sprint (all perform on whistle, with signal coming from behind the athlete
10 - 2 point
10 – laying start (clasp hands behind back)
10 – supine start
25 - flying start
60 shuttle (laying start as above)
repeat each twice, jog back to line and wait for whistle;
General Physical Preparation
Four sets of thirty-seconds each of the following movements for ten minutes total duration
- Jumping jacks
- Shuffle splits
- Vertical hopping
- Slalom (side to side) jumping
- Fisted Push-Ups
Resistance Circuit – repeat 6 circuits
- Each “section” is sixty seconds long.
- There is no rest between “a” and “b” parts of each section
- At the end of each section complete 30 push-ups or 30 seconds, which ever comes first
- At the end of push-ups that come after each section, rest 35 seconds and move to next section.
1a) Front Squat 1½ x 4 reps @65%
1b) Cossack Squats - 60 seconds
How to perform the Cossack Squat
2a) Hang Pulls x 4 reps @65%
2b) Cossack Squats - 60 seconds
How to perform a Hang Pull
3a) Push Press x 4 reps @65%
3b) Cossack Squats - 60 seconds
Good Morning Squat 3 sets x 3 reps
Towel Chins 3 x 12 reps
Zottman Curls 3 x 16 reps
STS™ 3 sets
How to perform a Good Morning Squat
a) Walking Lunges, 60 seconds continuous with your choice of barbell or "stacked" dumbbell
b) Cossack Squats, 25 to each side
c) Side Lunge, 60 seconds continuous with your choice of barbell, dumbbell or weighted vest
repeat 4 sets
How to perform a Walking Lunges
How to perform a Side Lunges
DMC™ - see http://usplabsdirect.com/blog/instant-training-improvement-tips-success-on-the-pitch-part-2.html
Core / Abdominal Training
Renegade Rows, 3 x 15 reps (each arm)
Barbell Roll-outs, 3 x 15 reps
Renegade Rows 2 x 12
Barbell Rollout 2 x 12
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
Second from the top photo of Tammy Bravomalo
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
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