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Instant training improvement tips: USPlabs Power Cardio Workout 4


Review, consider and debate in any manner you wish but ultimately athletic development requires ‘action’. Words truly are ‘cheap’ and the era or ‘keyboard jockey’ and coaches with complex graphs and theories tends to ignore athletes attack their goals despite the odds being stacked heavily against them. Simply, athletes overcome adversity and the arduous journey should be expected, and might I add without debate or indecision.




Within sport our era is faced with tumbling standards of conditioning and what was once 'common' is now rare. Standards of VO2 max have plummeted in many sports and suggestions of athletes being capable of common strength levels, such ten reps of bodyweight in an Over-head Squat and a Power Clean, are rarely met. The reason is obvious and as bar tumbles we in the sport coaching community must react quickly, lest face a troubling future.


This does not require a complicated model but instead rather a simplified approach to resistance training and overall level of fitness.


General points of exercises to consider with a Training Complex


• Place exercises in descending order of motor skill requirement • Place exercises with greatest amount of muscles recruited first • The above two points ensure exercises with the greatest amount of weight are first, hence heavy to light. • Time under tension. Do not take a break during the complex • Never compromise technical quality for a greater amount of weight • Never allow posture to be less than optimal


USPlabs Power Cardio 4


High Pull (Clean grip) x 6 • Push Jerk x 6 • Russian Split Jumps x 30 secondsChin-Ups x 10Barbell Bicep Curl x 16 (peak contraction for 'two count', slow eccentric) • Cossack Squats x 30 seconds


Rest 60 seconds and repeat 5 sets

  How to perform Cossack Squats


Holly Helton


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.


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.

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