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Without a doubt at the foundation of developing of a powerful back are Pull-Ups and Chin-Ups. These exercises are irreplaceable and should be a cornerstone in all training regimes but remarkably many avoid or do not emphasise sufficiently. This is quite obviously counter to the relative ease of performing the movements correctly once you understand these very basic facts:

 

-Perform with perfect form, without swaying the legs and with full range of motion.
-Prior to beginning exercise, inhale deeply, “tighten back / shoulder capsule” region and retract the scapula
-Stretch out completely at the bottom of a Pull-Up / Chin-Up and hold for a minimum one count.
-When performing a Chin-Up, pull minimally until hands touch the front of the deltoids and hold for a one-count.
-Ensure that as performing a Chin-Up that elbows come back, effectively creating a firm line along your Lats that is tight to the body.
-Tempo is crucial and important to emphasise a slower eccentric lowering of the body, particularly effective for Back development when using a wider grip.
-Vary grip in the form of a thicker bar or “towel chins” and well as width of movement.
-When performing a Pull-Up with a wider grip, raise body until bar touches chest, well above chin level, and hold. With advanced development, perform as above then raise sternum to bar.

 

 

To assist your ability to perform Pull-Ups and Chin-Ups, beyond the actual movement, please do the following:

 

-Perform “bar hangs” daily.
-Perform STS™ daily
-Perform Hammer and Zottman curls to assist
-Butcher fat from the body. Excess weight is dead weight and needs to be trimmed for optimal Pull-Up strength.

 

 

If you cannot perform a single Pull-Up or Chin-Up start movement from the top with assistance (i.e. support from bands), hold position at top, lower slowly to bottom and repeat.

 

From this stage it is merely an issue of compliance and making Pull-Ups or Chin-Ups a regular part of your training. Volume is crucial with a target with no fewer thank forty lifts per training session, twice per week, and upwards of one-hundred for more focused athletes.

 

 

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

Despite the extraordinary growth of the women’s health and fitness market over the last three decades in many quarters it fails to address the needs of the actual sector. Frequently the marketing arm of the fitness sector appears more focused upon maintaining a type of status quo of objectification and solidifying dysfunctional body imagery of women.

 

A fitter, healthier woman capable of enjoying a better, more active and purposeful life should be the chief target. That decree need not answer to dysfunctional body images and sexual stereotypes that bombard the marketplace. Being “fitter” and enjoying a more active lifestyle is a personal competition where you answer only to yourself and claim the victor’s podium each day with a concerted effort.

 

Start your week with a high energy workout with OxyELITE Pro®!

 

Quite naturally and with the firm understanding that “I can, I will”, this needs to be implemented with an exercise program that satisfies yours goals and objectives. This is a crucial point of delineation for many who have associated women’s fitness erroneously defined by boundaries of glistening “cardio machines” as it needs to encompass a broad spectrum of physical attributes.

 

An exercise plan for women does not mean a row of “cardio machines” and answered with a well rounded training regime that emphasises proper movement generation and optimal postural alignment as well as fortifying the body against injury and aging. The most efficient use of allocated training time, after performing dynamic range of motion work found in RED2, will then utilise compound resistance exercises that stimulate the greatest amount of muscles possible.

 

¡Comienza tu semana con un entrenamiento de alta energía con OxyELITE Pro®!

 

This “tactical plan”, when complied with properly and combined with a balanced diet and supplement regime will help you to not only attain your immediate exercise goals but put you on the path to a better quality and more active life.

 

How to perform Cossack Squat

 

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.

The great growth of the exercise world since the start of the new millennium is without question towards a more athletic based model for the broad mainstream. Though I have significant questions of the quality of program design and implementation, further complicated by an industry with low educational requirements, must of the mainstream has adopted exercise approaches that are in-fact based on the “Concepts of Training”

The weekend has been a heavy mix of sports that only the last few days of winter can provide. Balancing between spectacular conditions for snowboarding, bright sunny skies for early mornings cycling and skating at night when the temperature dips, in addition to regular training measures, it has been the “perfect” weekend of fun sporting activities that has equally put many of my goals to the test.

 

The vast difference between goal realisation and idle “chit-chat” is of-course a well designed exercise, diet and supplement, along with sport skill work if applicable and complete compliance. Of the latter point, “compliance”, that is one of the first easily seen determinants of successful athletes and the opposite as some “do” and others “talk”.

 

Don’t “talk”, do.

 

Seek out your goals with a relentless spirit and do allow yourself to fall short simply because you did not manage all aspects of proper preparation.

 

 

Just as it is important to dedicate yourself to your exercise, sport skill development, diet and supplement plan, ensuring optimal recovery is imperative if you wish to realise your goals. Elite teams, coaches and athletes prioritise enhancing muscular recovery and show should the balance of the exercise sector but sadly this is not the case. By targeting muscular recovery, whether your goal is to lose weight, Powerlifting or Bodybuilding or targeting elite athletics, you are significantly more likely to achieve your goals. The following three very broad methods should be used to enhance muscular recovery.

 

1. Contrast showers, Ice and Epsom salt baths, massage therapy and of-course the appropriate amount of sleep
2. A balanced dietary approach (see “simplicity”) and supplement regime that includes Modern BCAA+™, USPlabs PowerFULL®, SuperCissus® and USPlabs PRIME® and given a proper diet includes carbohydrates, particularly for athletes with high work threshold demands, USPlabs AP™.
3. A balanced exercise regime that stresses range of motion and work threshold development within a encompassing program to ensure optimal recovery.

 

This weeks Modern Monday is a focused Kettlebell and Medicine Ball routine that will help promote muscular recovery as well improve work threshold and generalised strength levels.

 

At the start of the routine perform:

RED² - perform two, six-minute blocks of continous motion
 

Hurdle mobility drills, #5 and #6

 

7. Duck under, pop up; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Stand up from the squatting position after you clear each hurdle.

 

8. Duck under, twist, stay low; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg, and then twist to lead under the second hurdle with your opposite leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Stay in a low squat position throughout the drill.

 

Perform each for 30 seconds with 4 continuous sets for eight minute duration

 

Tumbling (over ten metres, repeat four times each)

• forward roll to stand
• bear crawl
• spider lunge

 

 

How to perform Cossack Squat

 

At the end of your training session perform the following Range of Motion routine.
 

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

 

The great error of much of the present-day exercise community, in my opinion, is promoting fitness as arduous task that you “must” perform. This misguided marketing effort suggests a type of draconian notion of fitness, a “punishment” of sort for the sins of a poor diet and inactive lifestyle, and is far from the truth that “exercise is fun”. Clearly the error lay in not recognising that although achieving your goals will require significant work that is “good” and should be embraced.

 

This is uniquely where the majority of speaking events begin as simply seek out your passion in life and attack your goals with a relentless intent. Doing what you do with all your might, including the sweat of the brow, is “good” and the uphill battle should be embraced. This straight-forward point is an enormous step forward and sits at the root of incorporating healthy dietary practices and exercise choices into your daily life and doing so with unrelenting passion.

 

Passion is the hallmark of success and enthusiasm for enjoying healthy exercise needs to be embraced rather than seeing time in the gym suggested as drudgery. The common ground of elite athletes throughout the world to everyday exercise enthusiasts is the appreciation of hard work and overcoming obstacles along the way to goal realisation.

 

 

Exercise choices and approaches may widely vary but ultimately should be develop to support and improve the quality of life, which includes an element of survivability to lower the incidence of injury and slow the rate of aging. Exercise approaches should place emphasis upon optimal posture, overall suppleness and required strength to manage daily interactions optimally as well as prepare you for a more active and pain-free lifestyle.

 

 

This overall concept is shared within dietary practices as you are not simply “consuming nutrients” but enjoying healthy diet practices as well as approaches to your meal that adds value to your life. The simple process of enjoying a meal, seated at a dining table without the blare of a television and buzz of yet another text or phone call will not only allow you to enjoy your meal but significantly healthier.

 

By establishing positive daily habits of a healthy diet and daily exercise plan you will not only achieve your goals but further improve the quality of your life.

 

 

 

Prepared by John Davies
Photo of Tammy Bravomalo

 

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