Instant training improvement tips: Redefining Cardio

January 06, 2014


One of the greatest errors in the modern exercise climate oddly stems from the sectors business growth. The common approaches of the ‘iron-game’ past were lost and the modern franchise gym became a pretty collection of expensive machines, political correctness and anything other than a place that build strength. Now the bastion of a gelded herd, row upon row of treadmills and other machines fill gyms. This is not the answer to ‘strength and conditioning’ and not ‘the answer’ for a dedicated athlete.




Losing body-fat is not merely requires a methodical approach to exercise, diet and supplementation. Likely the most effective training approach to satisfy general strength as well as fat loss goals are training complexes.


Training complexes can be a tremendously effective approach and suit a broad spectrum of goals including strength development and weight loss. A well developed training complex can be easily adapted to suit those at the entry level of exercise to the most advanced athlete, all without expensive equipment or gym membership.


A complex should vary from basic bodyweight movements in an early period of adaptation, to general physical preparation but always maintaining important points of posture and proper technique.


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
High Pull (barbell or dumbbell) x 6
Pull-Ups x 10
Burpees or Russian Split Jumps x 30 seconds
Cossack Squats x 30 seconds
Rest 60 seconds and repeat 5 sets




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.


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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