USPlabs Iron Day Complex Training for strength, power and fitness

Through the sixty-two 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.

 

After much consideration and per the request of friend as well as August nearing (a special training period for me), this week’s episode of the USPlabs Iron Day is, "Complex Training for strength and fitness"

 

 

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 now 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.

 

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.

 
RED²

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 performed on whistle, with signal coming from behind the athlete)
20 – 3 point, repeat x 6
60 shuttle (laying start) x 2
15 – laying start (clasp hands behind back) x 4
60 shuttle (laying start as above) x 1

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
Power Clean (hang) 75% x 2
Clean Pull x 1
Jump Shrug x 1

repeat above circuit twice for one-set, perform 4 sets
 

Split Jerk 75% x 4
Russian Split Jump x 1
Good Morning Squat x 1

repeat above circuit twice for one-set
 

Bulgarian Squat * 75% 4 x 4

* follow with 5 Russian Split Jumps

 

How to perform the Power Clean, Clean Pull, Jump Shrug

 

How to perform a Good Morning Squat

 

How to perform a Russian Split Jump

 

Pull-Ups 4 sets
Bicep Blast (follow along with the video)

STS™ – 3 sets

 

How to perform STS™

 

 

Circuit
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 the Cossack Squat

 

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 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