USPlabs Iron Day – Strongman Training with explosive speed

In the sixty-four previous editions of the “USPlabs Iron Day” we have provided readers a broad selection of training plans to reflect their goals. Whether your interest lay within strength and bodybuilding pursuits, weight loss, the needs of the military and law enforcement community or sport, these training regimes are a tremendous blueprint towards satisfying your goals.

 

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 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.

 

 

After much consideration this week’s episode of the USPlabs Iron Day is powerhouse session for "Strongman Training with explosive speed"

 

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 - 2 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. 

 

 

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
perform section “a” x 4 reps at 85%
immediately follow with second “b” for 2-4 repeat

1a)Sandbag Split Jerk
1b)Russian Split Jumps

 

2a) Keg Toss backwards (alternatively use heavy medicine ball
2b) Box Jump Up and Out (i.e. box height mid thigh, jump to box and immediately jump out high and as far as possible but “sticking” landing)

 

3a) One arm Floor Press (sandbag i.e.)
3b) Drop Push-up

 

Good Morning / Squat
Jump Shrug
Pull-Ups 3 sets 5 (weighted, 85% and FULL ROM)
STS™ – 3 sets

 

How to perform a Good Morning Squat

 
How to perform a Jump Shrug

 

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
Second from the top photo of Tammy Bravomalo

 

Prepared by John Davies

 

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 BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ 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