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Modern Monday - complex training for recovery

The greatest weakness of modern sport training and the exercise field stems from the lack of activity outside the gymnasium. The lack of general activity, participation in sport as well as shifting habits regarding manual labour has lead to lowered general physical conditioning levels throughout society. This naturally at the root of sky-rocketing obesity levels and related health matters and for those pursuing fitness goals lowered activity plays a role in slowed rates of recovery.

To accelerate training results significant great emphasis needs to be placed on recovery. A training regime that works in conjunction with a dietary and supplement plan that facilitates quicker recovery from exercise is a hallmark of a good coach and includes the following three “prongs” of attack.

1. Contrast showers, Ice and Epsom salt baths, massage therapy
2. A balanced dietary approach (see “Simplicity”) and supplement regime that includes Modern, PowerFull, Super Cissus and Prime and given a proper diet includes carbohydrates, particularly for athletes with high work threshold demands, Anabolic Pump.
3. A balanced exercise regime that stresses range of motion and work threshold development within a broad capsule to ensure optimal recovery.

Tammy Bravomalo discusses her supplement stack.

Modern Monday “Non conforming objects” workout

RED2 (as directed, continuous twelve minutes) see for details

Hurdle mobility drills, #7 and #8

Non-weighted general physical preparation<

  • Jumping jacks
  • Shuffle splits
  • Burpees
  • Mountain Climbers

Perform each for 30 seconds with 4 continuous sets for eight minute duration

Iron Cross x 15 reps
Renegade Squat Pull x 15 reps

Sledgehammer Circuit - repeat each movement for 30 seconds.
¾ with alternating lead hand, shift with lead leg forward
- ¾ with alternating lead hand, legs parallel
- Overhead, right arm dominant
Overhead, left arm dominant

Buddy Carries, 1 set x 100 metres (alternate with training partner)

Cossack Squats - perform 25 to each side

How to perform Iron Cross

How to perform Squat Pull

How to perform Cossack Squat

Renegade Rows 2 x 12

Barbell Rollout 2 x 12

Abdominal Circuit 1 set

Side Plank


Static range of motion work plan (see for details

Prepared by John Davies
Top photo of Casey Bard
Second from the top photo: 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


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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