USPlabs Modern Monday: Fear No Workout – Session 3

March 17, 2013

The weekend has been a heavy mix of sports that only the last few days of winter can provide. Balancing between spectacular conditions for snowboarding, bright sunny skies for early mornings cycling and skating at night when the temperature dips, in addition to regular training measures, it has been the “perfect” weekend of fun sporting activities that has equally put many of my goals to the test.


The vast difference between goal realisation and idle “chit-chat” is of-course a well designed exercise, diet and supplement, along with sport skill work if applicable and complete compliance. Of the latter point, “compliance”, that is one of the first easily seen determinants of successful athletes and the opposite as some “do” and others “talk”.


Don’t “talk”, do.


Seek out your goals with a relentless spirit and do allow yourself to fall short simply because you did not manage all aspects of proper preparation.

When you run out of 45's sometimes you have to get a little creative

Just as it is important to dedicate yourself to your exercise, sport skill development, diet and supplement plan, ensuring optimal recovery is imperative if you wish to realise your goals. Elite teams, coaches and athletes prioritise enhancing muscular recovery and show should the balance of the exercise sector but sadly this is not the case. By targeting muscular recovery, whether your goal is to lose weight, Powerlifting or Bodybuilding or targeting elite athletics, you are significantly more likely to achieve your goals. The following three very broad methods should be used to enhance muscular recovery.


  1. Contrast showers, Ice and Epsom salt baths, massage therapy and of-course the appropriate amount of sleep
  2. A balanced dietary approach (see “simplicity”) and supplement regime that includes Modern BCAA+™, USPlabs PowerFULL®, SuperCissus® and USPlabs PRIME® and given a proper diet includes carbohydrates, particularly for athletes with high work threshold demands, USPlabs AP™.
  3. A balanced exercise regime that stresses range of motion and work threshold development within a encompassing program to ensure optimal recovery.


This weeks Modern Monday is a focused Kettlebell and Medicine Ball routine that will help promote muscular recovery as well improve work threshold and generalised strength levels.


At the start of the routine perform:

RED2 – perform two, six-minute blocks of continous motion

Hurdle mobility drills, #5 and #6


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


8. Duck under, twist, stay low; 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. Stay in a low squat position throughout the drill.


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


Tumbling (over ten metres, repeat four times each)

  • forward roll to stand
  • bear crawl
  • spider lunge


Tammy Bravomalo Modern Monday Fear No Workout Session 3_17 March


How to perform Cossack Squat


At the end of your training session perform the following Range of Motion routine.

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.


John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ 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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