USPlabs Iron Day – Complex Training for Strength and Fitness

Through the fifty-five 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 your 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 utilise USPlabs products 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:

Complex Training for Strength and Fitness

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.

 

RED²

Hurdle mobility drills, #9 & #10

 

Tumbling (over ten metres)

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

Repeat each movement four times.

 

At this stage your core will be activated and you will be ready for quick resistance training section.

Resistance Training

Perform as a “Giant Set”, moving in a circuitous fashion with 30 to 45 seconds between each movement. At the end of each “giant set”, rest a full minute and repeat 3 times.

a) High pull (Snatch Grip) x 6 @50%
b) Romanian Deadlift x 3 @ 85%
c) Bent Over Row (reverse grip) x 5 @ 85%
d) Hack Squat (barbell) x 6 @ 65%
e) Russian Split Jump x 3 (each leg)
f) Pull-Ups (sternum preferably) x 8
g) Standing Barbell Curl x 16 (peak contraction, slow eccentric)
h) Zottman Curl x 12

At the conclusion of the giant set routing perform

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

How to perform a Hang Pull (Snatch Grip)

How to perform a Romanian Deadlift

How to perform a Bent over Row (reverse / underhand grip)

How to perform the Hack Squat

How to perform a Russian Split Jump

How to perform a Zottman Curl

 

 

Circuit

a) Cossack Squats, 25 to each side
b) Walking Lunges, 90 seconds continues with your choice of barbell or "stacked" dumbbell
c) Sledgehammer Strikes, alternating overhead strikes

repeat 3 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

Russian Twist

learn 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 James Hall
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

 

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