USPlabs Iron Day Leg training plus INTENSE GPP

Through the sixty-one 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, "Leg training plus INTENSE GPP"

 

 

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.

 

Rope Skip: 3 minute rounds, between rounds do the following bodyweight callisthenics for 30 seconds each or prescribed repetitions.

• Jumping jacks
• Shuffle splits
• Burpees (minimal pace, 12 per 30 seconds)
• Mountain Climbers

Rest 1 minute
Repeat twice

 

 

Resistance Training
Front Squat 1½ variation 6 sets x 4 reps at 65%
Hack Squat 6 sets x 4 reps at 65%

 

How to perform the Front Squat (shown within Power Clean video)

 

How to perform a Hack Squat

 

Good Morning Squat – 90%, 2 sets x 3 reps
Jump Shrug – 90%, 2 sets x 3 reps
Russian Split Jump – 90%, 2 sets x 3 reps
STS™ – 3 sets

 

How to perform a Good Morning Squat

 

 

How to perform a Jump Shrug

 

How to perform a Russian Split Jump

 

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 Matt Vincent
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