Among my many athletic exploits has been a series of potential career ending injuries that, in many ways, can be considered a blessing in disguise. Learning through survival and return, I first hand have understood the notion that “adversity is something you overcome”. While the stories of my injuries, much-less the journey of how they occurred is a book in itself, one of the great legacies is the need to develop unique methods to navigate around severe problems and rehabilitation approaches.
Of particular interest, the development of RED2 occurred during the early phase of producing DMC™ to serve as a conduit to “re-educate” proper movement patterns. DMC™ is a
unique dance based paradigm that can serve the most fundamental user in their earliest stage to the most advanced. From the earliest static holds, the movements quicken to a rapid action more reminiscent of folk or urban dance. Though that is the briefest of summaries for a nine-stage program that will take three quadrennials of dedication training, the earliest stages represent a massive hurdle as the individual must be “re-wired” to moving properly, with a mixture of fluidity, power and grace.
This realisation, along with generalized rehabilitation concerns created RED2, again a broad based program that for the
first three-plus levels works with DMC™ before merging into the system when overall tempo and syncopation increases. What athletes, many who consider themselves upwards of “elite level”, realise quickly with RED2 is that their projection of movement has been less than optimal and after re-tooling overall explosive speed and power dramatically rises.
The factors why RED2 has such dramatic impact is far and wide, though I feel it deals primarily with poor overall foot strength, gait, a lack of hip and hamstring flexibility, weakness in the
core and posterior chain of muscles, inadequate muscular endurance and work threshold as well as basic issue of carrying too much bodyweight. While each of these issues should be dealt in separate, RED2 serves as a perfect addition to every training regime or goal, can be performed anywhere, requires no specialized equipment.
From an obvious observation the earliest stages of the overall program sees DMC™ as a floor-based system, whereas RED2 is upright. In the first stage of RED2 presented below, extreme care
must be taken that movements are performed correctly to finite level. Failure to do so and further stages, that include very progressive
actions such as “flares” will not be possible and the individual will need to address weak spots from the start. In every aspect, the individual must remain focused during training but equally fluid and relaxed to condition them to the eventual extremely rapid beat, reflective of the musicology of the regime.
The latter aspect is likely one of the most challenging and best served with a forthcoming book but the entire DMC™ and system is developed within musical notation. The early cadence of RED2 is without question a march, with particular action on a "true" lunge where you step out and not slide. At all times the individual should be able to maintain body position under duress and virtually be able to stop and hold the move for extended periods.
- Forward with twist
- (repeat above backwards)
- “Toy Soldier”
Each commences with high knee lift, as in Rx1, without shifting of the overall body, plant legged locked and movement projected in the big toe driving into the ground.
After a period of accommodating to the workout, perform each movement such that the entire RED2 section is three to five, six-minute segments.
prepared by John Davies
photos credit: John Davies in the DVD "Pink, les séances de Paris" from Renegade Style Productions scheduled for release in late 2011.
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).
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.