USPlabs Iron Day – Incinerating Fat Training Day

Each Friday our blog is dedicated towards answering reader questions, with heavy emphasis upon providing a daily training regime. The “USPlabs Iron-Day” is no-nonsense training session that can fit into many different regimes and comes via our reader’s interest.

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Today’s topic comes via a number of requests that given the enormity of the topic we have been providing in segments throughout the week, which is weight loss and our special “Incinerating Fat Training”.

Each exercise starts with RED² and hurdle mobility drills, followed with upwards of fifteen minutes of rope skip. Quite naturally, rope skip may be beyond fitness levels at the start, so please temper it and gradually increase.

After completion of the opening section, the individual performs ten minutes non-weighted general physical preparation (“GPP”) consisting of four sets of thirty-seconds each of the following movements.

• Jumping jacks
• Shuffle splits
• Vertical hopping
• Slalom (side to side) jumping

In optimal situations this is done continuous but quite obviously there will be a significant period to work up to this level of fitness. Start where you are comfortable at, i.e. drop each movement to fifteen second intervals with one-minute sets and equal time for recovery.

Resistance training is broken into three basic complexes (1, 2 and 3) per day, performed for sixty total seconds. Perform the first part of the complex for thirty seconds before moving to the second to complete the set. Once completed “complex one”, rest sixty seconds and move to “complex two” and then “complex three”. Repeat six total circuits.

Day 1 (i.e. Monday)

1a) Squat
1b) Medicine Ball Wood Chopper

2a) Hang Pull (from below knees)
2b) Good Morning Squat

3a) Pull-Ups
3b) Barbell Curl or Drag Curl

Day 3 (i.e. Wednesday)

1a) Renegade Squat Pull (see technique)
1b) Medicine Ball Wood Chopper

2a) Bench Press
2b) “STS” model from the Renegade FIX™

3a) Push Jerk (Dumbbell or Barbell)
3b) Dumbbell Tricep Extension

Day 5 (i.e. Friday)

1a) Barbell Hang Pull (at knee level)
1b) Medicine Ball Wood Chopper

2a) Deadlift (Snatch Grip)
2b) Good Morning Squat

3a) Bent Over Rows (reverse grip)
3b) Forearm Curls

At the end of each resistance section perform the four key movements for a strong, stable core (Plan, Side Plank, Horse Pose, Superman). If possible, these should be performed at the conclusion of a twelve minute min-cycle of DMC™. This will be very challenging but for those who have maintained the correct diet and supplement protocols, the process of doing so will accelerate drastically.

On days 2, 4 and 6 perform the following:

• RED²
• hurdle mobility drills
• rope skip (upwards of ten minutes)
• general physical preparation (same pattern but for six minutes total)
• DMC™ (fifteen to eighteen minute segment)
• four key movements for a strong, stable core

Each exercise day finishes with static range of motion. This is extremely important to assist in recovery and I strongly urge significant fluids and Modern before commencing.

Please remember to maintain the “simplicity” diet principles and utilize supplementation that assists the weight loss process (i.e. OxyElite Pro or Recreate), recovery from exercise (Modern) and stimulate Growth Hormone (PowerFull) to accelerate the process.

Prepared by John Davies
Photo: Jake Wooley
Second from top photo: John Davies

Prepared by John Davies

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

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 it 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