Each Friday we offer a free workout as part of the “USPlabs Iron Day” and in the previous eighty-five editions we have been able to answer the many goals of our readers. Combining your requests and a full supplement protocol on Facebook this can assist a multitude of goals, regardless of your training experience. To cast your vote on what type of workout you would like to see simply send us a message Twitter (through either a “DM” or the “@” function) or Facebook and we will randomly select through all suggestions.

 

 

With it now January many are keenly focused upon adding significant muscle mass and thus there is no better choice than a routine that targets “leg and hip development”

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 - perform two, six-minute blocks of continous motion

 

Hurdle mobility drills, #9 & #10
- perform two, six-minute blocks of continuous motion

 

9. Duck under, twist, pop up; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg, and then twist to lead under the second hurdle with your opposite leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Pop up from the squatting position after you clear each hurdle.

 

10. Forward zig-zag duck under; Stand facing the hurdles, which are arranged in a zig-zag pattern, each successive hurdle offset one length from the previous

 

GPP” non-weighted callisthenics

• Jumping jacks
• Shuffle splits
• Burpees
• Mountain Climbers

4 sets x 30 seconds each, no stopping

 

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 5 times each

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

 

Resistance Training
Rest 30-45 seconds and move to next section in circuit fashion

 

Front Squat 1½ (75 percent) – 6 sets x 4 reps
Hack Squat (75 percent, barbell style, heels elevated on 2x4) – 6 sets x 4 reps

 

Bulgarian Squat (85 percent) – 3 sets x 5 reps
Side Lunge (85 percent) – 3 sets x 5 reps
Glute Ham raise – 3 sets x 3 reps
Walking Lunges – 3 sets x 100 steps (2 to 3 minutes rest between sets)
 
STS™, 3 sets

 

How to perform a Front Squat (video within Power Clean demonstration)

 

How to perform a Hack Squat

 

How to perform a Bulgarian Squat and a Glute-Ham Raise

 

How to perform a Side Lunge

 

How to perform STS™

 

DMC™ - perform each movement with two sets of thirty seconds each, continuous holds.

Core / Abdominal Training

 

Abdominal Circuit, 3 sets
Renegade Rows, 2 x 15 reps (each arm)
Barbell Roll-outs, 2 x 15 reps

 

Abdominal Circuit

 

Renegade Rows

 

Barbell Rollout

 

Range of Motion

 

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 Brittany Holly Helton

 

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

 

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

Without a doubt, my career within the exercise, health and sports conditioning sector can be divided into sections before and after I began publishing. Prior to authoring books and articles my work had remained “behind the closed-doors” of elite sport and conversely my theories of imperfection training, “GPP” and a number of training measures were naturally completely absent in the public sector. As I began to introduce said measures to the public in book and article form it usually came with the confused raised eyebrow that did not understand how athletically demanding training serves the aesthetic goals of the mainstream.

Fast forward to the present-day and one the great trends in the mainstream exercise market is the use of athletic-based training for the general public. It is certainly far from widely accepted or done properly in all venues but without question large pockets of the exercise sector have realised that attaining fitness goals and weight loss come through a system that stresses all-around athletic development.

Unfortunately in practice much of the work towards “athletic based” systems is either misguided or simply lacking in practical experience. While I think many of the problems can be solved with relative ease there are a number of aspects that will take much longer to manage.

• All training systems that are athletically minded must recognise the balanced structure of the ““Wheel of Conditioning™”. Failure to do so will leave you with numerous imbalances and ultimately performance will meet a bottleneck.

• The development of all-around athlete requires the individual to use a wide-variety of exercise mediums and movements lest they become specialists in a specific activity. Unfortunately the last decade as seen a massive leap in the sales of exercise products that while they may be “enjoyable”, if used repetitively will slide the individual away from generalised training to a specialised approach. This is a difficult area but most inadvertently see it happen without realising their general physical preparation (“GPP”) is effectively one element of manual labour, hence a “specialist”. Within GPP, movements need to vary considerably or the training effect will plummet.

• Athletic based training focuses upon leg development. This area must be stressed as few dedicate sufficient energy to lower body training and effectively are rooted at the entry level with sub-standard strength (i.e. under a double body-weight Squat remains in the "developmental period") and flexibility levels (of the latter implement RED², Hurdle mobility drills, and static range of motion work daily)

• Resistance measures start and end with Squat, Pull, Push, Press (as well as reach, lunge and extend). There is no debating this issue as these movements must be the focus of resistance training and in-fact technical quality must improve radically.

• Athletic training systems stress the development of work threshold and the management of duress whilst under tension. Notions such of “cardio” are not in question in comparison with the work threshold development of an athlete.

Of longer-term issues and in addition to significant quality control of the above issues and witin the coaching sector, I have yet to see the following areas sufficiently adressed:

• Athletes respect their lives with the quality of food in their diet. Unfortunately soaring costs of food, along with tumbling quality has complicated this issue but athletes never compromise quality for calories. Quality food choices of nutrient packed food at all times (see “simplicity”).

• If not obvious, athletes are athletically minded and exercise is a conduit to a more active life. This matter is without a doubt a massive failing grade as many getting into athletic-based training have resigned their activities to the gymnasium. Hopefully over the next fifteen year period the next phase of evolution in the exercise field will see adult sporting leagues spring up throughout the community and facilities will need to create large bicycle lock-up sections for their members who have decided to eliminate driving and ride to

Tammy Bravomalo discusses her supplement stack.

• The world of supplementation has made enormous leaps in the last five years but still the majority take a pedestrian look at the matter. Unfortunately the nutrient quality of food is no longer sufficient and though that is an extremely uncomfortable comment as someone who has prided himself in maintaining high standards within food choices, it is an absolute fact. Soil and environmental damage is putting many choices in question, yet at the same time supplementation has made a massive jump. As with each of my clients I strongly suggest supplementation programs begin with the “athlete’s advantage” of Modern, Super Cissus, PowerFull and Prime, along with additional use of Anabolic Pump given the amount of carbohydrates in diets with individuals with higher energy demands.

Prepared by John Davies
Photo: Casey Bard
Second from the top photo 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 (workout log 1, 2, 3, 4).

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

In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d, with this session a tough as nails arm blast!

As a reminder, please perform this regime in its entirety with absolute no omissions to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this severely taxing training session.

It is imperative to utilize a proper opening period of general movement that properly “activates” the core begin the session.

RED²

Tumbling (over ten metres)

• Forward somersault (stay in tuck)
• Bear Crawl
• Spider Lunge

Repeat each movement four times.

Hurdle mobility drills movements #5 & #6

Starting with the Biceps, all sets are to be performed with twelve to sixteen repetitions, maintaining “laws of bicep training” as noted at the bottom of the workout.

This is performed as a “giant set” with thirty to forty-five second breaks between movements. Repeat four total circuits!

• Close Grip Chin-Up As directed in the attached video, hands should be placed whereby outstretched thumbs touch on bar. Pull up for full range of motion as well as extend to absolute "dead" hang.

• Standing Barbell Bicep Curl. The classic barbell curl with hands shoulder-width apart, keep elbows tucked in and just as fists come to shoulder, rotate elbows up slightly as you begin the contraction.

• Drag Curl: With a straight bar, pull the bar upwards along the abdomen, as high as possible on the chest by pulling elbows back with a modest lean forward. At the top of the lift, squeeze (flex) the biceps as hard as possible for a “two-three count” and lower with control at tempo three times the speed of raising the load.

Triceps

Remember to keep constant tension and do not completely “lock out”.

This is performed as a “giant set” with thirty to forty-five second breaks between movements. Repeat four total circuits!

• Dips - weighted (preferably a angled dip station but parallel will suffice) x 6 reps
• California Press x 12 reps
• Standing Dumbbell Tricep Presses (single dumbbell at a time) 12 repetitions

Forearms

• Zottman Curls 4 sets x 12 repetitions

General “laws of bicep training”

Contraction: At the apex of each repetition, squeeze the muscle hard for a two to three count. This will be considerably easier with the Biceps section but entirely possible in Back work, particularly in Pull-ups and One-arm roses.

Tempo: Control the concentric action and eccentrically lower the weight properly three times slower (often referred to 3:0:1).

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.

Pre-Workout Nutrition for the Ultimate Arm Pump

By Dexterium, The Underground Nutrition Phenom

So you have some amazing supplements and an amazing workout program but if you want to get the maximum pump, then you are going to have to make sure that your nutrition is in check. The 3 most important nutritional factors that you need to meet for a good arm pump are: carbohydrates, water, and sodium. Furthermore, making sure that you have these factors will not only give you an insane arm pump, they will also help to increase muscle gains, strength, and endurance. This nutrition segment will focus on what you need to do before your workout to get the best pump possible.

Carbohydrates – To get the best pump possible you will want to ensure that your carbohydrate stores (glycogen stores) are maximized. The more carbohydrates you have in your muscles, the better your pump will be. To make sure that you have full glycogen stores, you want to consume a diet high in complex carbohydrates – some of the best carbohydrate sources are: sweet potato, yams, Ezekiel Bread, Wheat Free / Gluten Free Oats, Quinoa, brown rice, and whole wheat pastas. These carbohydrates can be consumed throughout the day to make sure that you have full glycogen stores but for the most part they digest rather slowly. About 60 – 120 minutes before a workout, you may want to try having a faster digesting carbohydrate source that will help to maximize your glycogen stores. I suggest bananas (and other fruits), sweet potato or white potato, dextrose, or if you can afford it, Vitargo. Experiment with these different carbohydrates in your pre-workout meal to maximize your pump.

Water – Water is one of the most important factors in getting a good pump because the muscles are mainly made of water and fully hydrated muscles will cause cell swelling which gives a nice tight and pumped muscle. Your daily water intake should be at least 3 – 4 L of water and to maximize the pump, make sure that you drink 1 L of water before your workout.

Sodium – The mystery of how bodybuilders can get pumps on a low to zero carb diet is due to sodium! Sodium causes water retention within the muscles and this leads to cell swelling. Try having 1 – 3 teaspoons of table salt with your pre-workout meal.

The Pump Synergy of the Big 3 – For every gram of carbohydrate stored in the muscles, 3 – 4 g of water is also stored. Furthermore, sodium causes water retention. By having a pre-workout meal that causes all this extra swelling in the muscles, you can be sure that you are going to be maximizing the pump!

Cell Swelling Builds Muscle – The above nutrition protocol and training will help you gain muscle because as studies and research have shown, the more you volumize a muscle cell, the more protein synthesis you generate. Time to get jacked!

Example of Pre-workout Meals for Ultimate Pump:

• Tilapia + 1 Large Sweet Potato + Steak Spice (Sodium included)
• 2 Scoops of Whey Protein + 2 Scoops of Vitargo (OR 2 Bananas OR 1/3 Cup of Dextrose) + Table Salt

Photo: Chad Shaw and please show your support by adding his Facebook page

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.

Through the now forty-four 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 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.

This effort came about due to radically improved technology that allows us to communicate with readers to which we are ability to quickly respond to their needs. With an open line of communication via Twitter, Google+ and Facebook we have been able to provide up-to-date information on efficient exercise approaches and ensure all readers utilize USPlabs products just as I have to their utmost.

This commitment to providing information has taken an big leap forward with the very recent release of the USPlabs | Ultra Premium Supplements educational library which houses considerable videos on proper exercise technique and suitable for virtually every method of training. As we push forward with the USPlabs Iron Day we will be making great use of these videos and I invite you to share with your friends.

As per our original intent of the USPlabs Iron Day, each Friday we will provide a daily training program (per reader choice), with a follow up supplement protocol on Facebook. Readers would cast their vote via Twitter (through either direct message or the “@” function) or Facebook and decide the topic.

After much consideration the winning entry for this week’s episode of the USPlabs Iron Day is:

Fat Loss for home based training

This is a very exhausting workout and developed for those concerned with weight management. I strongly advise the appropriate supplementation as directed by the team of experts available at USPlabs Facebook wall and further stress the importance of a proper diet. Regular users of my training regimes will not exercises that may cause undo stress to joints, a particular issue for the battling weight management, have been replaced with movements that will not only assist with the immediate goal but lay a foundation for long term health.

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, #4 & #5

Tumbling (over ten metres)

• Bear Crawl
• Spider Lunge

Repeat each movement four times.

Rope Skip: 1 minute rounds, between rounds do the following (please refer to general physical preparation) each for 30 seconds each.

• Jumping jacks
• Shuffle splits

This will make the length of each set one minute. Following each set perform a calf stretch for thirty seconds and rest the equal amount of time before beginning the next set. Perform five total sets with will each ten minutes of total work threshold development.

Resistance Circuit

Protocols:

• Section A is performed for fifteen repetitions
• There is no rest between “a” and “b” parts of each section
• Section B is 30 seconds of Jumping Jacks to which I stress perform the movement properly with arms and legs straight, such that hands touching thighs as well with a “clap” overhead
• At the end of each section complete 30 seconds of a pace you can maintain either supported by your feet or knees
• At the end of each section rest 60 seconds and move to next section. Repeat 4 total circuits

1a) Iron Cross
1b) Jumping Jacks

To learn how to perform the “Iron Cross” please refer to the USPlabs | Ultra Premium Supplements Video Educational release on the topic

2a) Renegade Squat Pull x 6 reps @65%
2b) Jumping Jacks

To learn how to perform the “Renegade Squat Pull” please refer to the USPlabs | Ultra Premium Supplements Video Educational release on the topic

3a) Cossack Squats (perform for thirty seconds continuous)
3b) Jumping Jacks

To perform the Cossack Squats please refer to the USPlabs | Ultra Premium Supplements Video Educational release on the topic

Supplemental Lifts

“STS” model from the Renegade FIX™

DMC™ please do not omit as this is a deeply important section and critical in your long-term goals.

static range of motion work

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: James Hall

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 (workout log 1, 2, 3, 4).

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

USPlabs Iron Day Archive

• Chest and Shoulders (athletic focus)
• Kettlebell Training for mass
• Fat Loss with Complex Training
• General Health and Fitness
• Back and Legs for Power and Mass
• Fat loss with bodyweight training
• Complex training with Kettlebell option
• Complex Training, heavy legs
• Back Training for Power
• Strongman Training for Sport
• Explosive Hamstring Training
• Complex Training
• Complex Training with Back
• Intro to Mass Training Day
• Mass Development plus Arms
• General Athletic Training Day
• Modern Recovery Day
• Recovery Training Day
• Ultimate Fat Shredder  and Muscular PumpTraining Day
• Shoulders and Triceps
• Explosive Power for Athletes
• Athletic explosive power
• Combative Athlete
• Combative Athlete Power and Fitness
• Combative Athlete with non conforming objects
• Core Training for Strength Athletes
• Core development for Strength Athletes
• Power and Mass Training
• Power Squat
• Power, Speed and Mass Development
• Fat Shred training day
• Fat loss program for home training
• Chest and Triceps
• Quad dominant
• Explosive power and speed
• leg development for home based training
• Arms
• Chest
• Legs with Squat options
• Legs with Squat alternatives
• Back and Biceps
• Back and Hamstrings
• Law Enforcement
• Complex Training for Law Enforcement
• Complex Training for strength