Instant training improvement tips: USPlabs Power Cardio Workout 3

January 20, 2014


Just as the sporting realm has changed radically so has the coaching profession. Where sport once represented community and the love of the game, all too often it is now dominated with talk of marketing efforts and international commerce. This echoes the coaching world where the once the fraternity of ‘building leaders’ has been besieged with those more intent upon clever marketing and in-fact having little knowledge of developing athletes, much less important providing important character building lessons.


The first act of a coach is well before the 5 a.m. start of the day and acceptance you have a responsibility to safeguard the health and welfare of your athletes. Part of this equation is respecting the powerful influence you can have upon their lives and therefore embrace attitudes of health, diet and fitness that will carry forward throughout their days. Thirdly, help develop important character traits. Completing a training session isn’t the true victory but rather it is the athlete understanding they can overcome adversity.




These are merely the starting grounds of coaching but of critical importance. Be responsible with your actions and each word for we as coaches have the ability to build leaders of tomorrow.


Leadership class requires the stern lesson and one that I studied as a young boy who wasn’t supposed to get out of the hospital bed, ‘things worth having are worth working for’.


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 3


  • • Kettlebell Swing (2 hand)
  • • High Pull (Snatch Grip)
  • • Commando Chins
  • • Russian Split Jumps x 30 seconds
  • • Sled Push x 60 seconds
  • • Cossack Squats x 60 seconds


Rest 60 seconds and repeat 5 sets
How to perform Cossack Squats


USPlabs Power Cardio with TEAM USPlabs Holly Helton


Prepared by John Davies

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The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, 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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