USPlabs Iron Day – Power Speed Training for Athletic Supremacy

Through the sixty 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, this week’s episode of the USPlabs Iron Day is, "Power and Speed Training for Athletes"

 

 

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 perform on whistle, with signal coming from behind the athlete
10 - 3 point
10 – laying start (clasp hands behind back)
10 – supine start
25 - flying start
60 shuttle (laying start as above)

repeat each twice, jog back to line and wait for whistle. Say nothing.
 

 

Bounding 20 metres, jog back to start and repeat 5 times each

• B skip
• Flutter kicks
• Forward bound (minimal length is height)
• Backward Bound
• Side to Side Bound
• A skip

 

Resistance Training

Clean (Hang) * - 75%, 6 sets x 3 reps
Deadstop Squats - 75%, 6 sets x 3 reps

* from blocks, dive start. I prefer a HEAVY stomp but that is optional

How to perform the Power Clean

 

Clean Pull – 90%, 3 sets x 3 reps
Olympic Good Morning – 90%, 2 sets x 3 reps
Russian Split Jump – 90%, 2 sets x 3 reps
Glute Ham Raise – 90%, 2 sets x 3 reps
STS™ – 3 sets

 

How to perform a Clean Pull

How to perform an Olympic Good Morning

How to perform a Russian Split Jump

How to perform a Glute Ham Raise

How to perform STS™

 

Circuit

a) Cossack Squats, 25 to each side
b) Walking Lunges, 120 seconds continues with your choice of barbell or "stacked" dumbbell

repeat 3 sets

How to perform the Cossack Squat

 

How to perform a Walking Lunges

 

DMC™

 
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 Marissa Fields

 

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