Renegade

I want to take the time here to dedicate a little post to my students.  To my pupils.  To my warriors.  The group of people that I have been tutoring just over 2 months now in Kettlebell Training has advanced so far and so well that I have created an Advanced Kettlebell Class at the gym and I now have a seperate time to train others that are not on their level just yet.

I have students right now that want me to train them to compete within the next 2 years in kettlebell lifting.  I have students that have given up their time spent on the treadmills and elipticals and have dedicated that time to training with kettlebells.  I have students that left the first class feeling destroyed physically and mentally…and came back the next week desiring more.  THAT is the real reason to teach…to coach…to want to be involved.

If you are not a trainer/teacher/coach/lover of what you do….then you will not understand this last little piece to this post, but it is truly the most important.  The feeling that you get when one of your people “get’s it”…is easily one of the most rewarding feelings you can get in this industry.  My “Team KB” has made me proud to be a trainer/a teacher/a mentor/and a friend.

It’s amazing how you feel….when THEY feel it. For any trainers/coaches that read this article, you’ll be able to understand what I mean right off the bat. Since my Kettlebell classes in Northeast PA have begun to really take off, I have noticed such a drastic and intense change in my pupils that it’s undeniable. I even have some female clients that have begun training kettlebell specific most of the time and want me to prepare them to compete within the next 1.5 years!!

The reason for my writing this, and for you reading…is simply to share the joy that passes through me when I know that my clients are happy, healthy, and have reached a new pinnacle in their training. The fact that I helped them get there and that they are screaming and pleading for more even after they feel they’re going to vomit…Now that is a TRUE “priceless” commercial right there.

As promised, here is my article on the see-saw press. Great trunk exercise that I’ll be incorporating into my own regime again. To do this exercise, you need two kettlebells. Hoist/clean them to shoulder level. We’ll start with the right side to make it easier to describe. Press the kettlebell up as you tilt to the left. Make sure you do not move forward or back but to the left side. As you lower the right kettlebell back to its original position, begin to raise the left kettlebell and tilt to your right side. Make sure to use a manageable weight when starting this exercise. Do this exercise after your focus lifts for 4 sets of 6 reps a piece. Fairly simple and basic exercise to do that will pay dividends in your development. Next time, we will cover the bent press, one of my all time favorite lifts that the old time strongmen used to do as well. Until next time.

Recently I was doing some home based training of a client. The client expressed interest in Kettlebell work and stated they had previous Kettlebell training. The client was especially proud on how many swings they could manage within a certain time frame. While this is a surprisingly common goal among several Kettlebell training sites and forums, it is not among Renegade Kettlebell Training. Within this site we have covered some of the inherent problems of such an approach already. What we have not covered is the question why? When quizzed upon why exactly they do swings for high reps one of the most common answers is “lower back strength”. On paper this answer makes sense, but for those who subscribe to the monthly DMC E-zine have learned of the inherent problems associated with such approach and this in itself will be the subject of another posting.
The focus of this posting is what was discussed after our training session. The client knew that several years ago I operated a landscaping business and wanted to know if I still knew anyone that could do excavation work. Saying I did, I asked the client to show me what their plans were so I can get an idea on the scope of the project, and who would best fit their needs. The project was a 10’ by 15’ patio paver install. The client wanted someone to bring in a backhoe and excavate 7” of soil and then stone 4” of what was taken out as a base. The removed soil was then to be relocated in the yard 100’ or so from the site as fill. After the excavation was complete the client would install the pavers themselves. The time frame given was before the end of summer if possible. When I asked why they did not just dig it out themselves and wheelbarrow the dirt to the destination I received the “deep in the headlights look”, before finally the client expressed concerns towards hurting their back. See where I am going with this? What good is training if you don’t put it to use? What good was all that Kettlebell repetition work to strengthen your lower back if you can not shovel a patio pad and wheelbarrow some dirt? Your Kettlebell training should be used as a basis for allowing you do to other things in life. Renegade Kettlebell Specialists know this and design workouts with this in mind. Proper motor patterning and grafting see to it that when a project or event comes up you are prepared. It also reduces your chance of injury significantly.

For our next training sessions I will be introducing a new training medium to our workout: The Shovel.
We’ll start with some hurdle work, spider lunges, a round of GPP, transition into some kettlebell swings (4 sets of 6), and then work on that lower back strengthening with some cutting edge shoveling/pick axing in the neighborhood of 7” of soil, followed by some wheelbarrow walks, and then take it home with some DMC holds and of course Pink.
Will we finish the 10×15 excavation in one session? Of course not, but the client will certainly know what their workouts for the next week is going to entail.
Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com

Kettlebells are becoming increasingly more popular as time goes on. Like Coach Davies said, it is a cannon ball with a handle. It’s a training medium like many others. It does afford some benefits like portability and a change of pace from a regular routine. Recently, I have been thinking of my own development and how I used kettlebells in my journey. One of my favorite use of kettlebells were/are in trunk movements. I need to work on these once more and thought I could share some exercises that I did with them that were of tremendous benefit in my own athletic development. The first exercise I’ll describe in my next article will be the see-saw press. Until next time.

Recalling a time that seems distant to many, yet some recall as if yesterday, a certain Code of Honour was amongst those in the sport. The game of football stood for much more than a game, but a bond in which brotherhood was formed, willing to lay yourself on the line in order to protect and fight for those around you. Sadly, the entrance of mass media and the over payment of star athletes has tarnished the once sacred game and transformed a lifeblood into nothing more than a business setting to earn a pay check.

In the wake of an NFL off-season filled with turmoil and questionable off the field conduct, to which a variety of issues, such as police charges for a plethora of acts, drugs use and other crimes, have plagued the game and overshadowed what once was a game built on the honour of each individual associated.
In an odd twist of fate, just recently a “Code of Honour” has been newly implemented Russia Football (Soccer) Union president Sergey Fursenko , to “which encapsulates an understanding of what sport truly is about, that being improving the quality of society, teaching great lessons of sportsmanship and overcoming adversity to both the youth and overall citizenry” The Code of Honour

Whilst the recent code will likely get no fanfare in many parts of the world, if only the upper echelon of NFL management would take a look at the policy, not only will a higher level of sport arise, but an everlasting legacy to which men can be looked as honourable and passionate will bestow. In order to change the game in a positive light, modification of morals and conduct stem not only from players, but from owners, coaches, media and fans as well. Each individual needs to do their part in order to improve the quality of sport and moral standards as well. Incorporated together, values of the past can resurface in order to improve ones quality of life.

Amongst a world of sport to which deplorable conduct is the norm and honour towards the sacred game is a mere afterthought, the Russian Football President has gone against the grain to not only create a higher quality of athlete, but far more importantly, the values of what “sport truly teaches”.

For those serious about controlling their destiny, purchase Mastery on the Gridiron, John Davies’ definitive work on how to train for success while producing men of honour.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn

I have waited quite some time to post this article because I wanted it to be thought out well and presented the way that I mean to present it.  I don’t mean any disrespect to anyone of any specific sport with this simple thought of mine, but it has been something that seems to prove itself through my personal endeavors time and time again.  It seems as though athletes without proper sporting knowledge, are “arm dominant” in their sport, and likewise is Kettlebell Training.

What I mean to say here is that I have trained with the almighty Iron with athletes from all sports and walks of life, and more recently have come to start training with Kettlebells the same…with many athletes from all sports.  The more I dive into the individuals past on “sport” and on training in general, the more I come to learn why it is either so difficult, or so simple to teach them things such as a Kettlebell Swing.  Someone who plays futbol for instance seems to have a simple time picking up on the motions because they are used to generating all of their power from their legs and becoming victorious because of such.  Someone who was taught improperly how to play tennis/baseball/basketball/etc, has a hard time understanding that your arms are simply there as a guide for the bell, and are not intended to bear the brunt of the weight during the lift.

This is truly an article about 2 problems rather than 1 really.  The first being that there are far too many athletes out there that are playing sports where their hips and legs should be working harder than their arms, yet they were taught to get their arms stronger so they can “swing for the fences”.  The second concern is that there are far too many kettlebell instructors that are accepting of their pupils lifting heavily with their arms (or even worse, with their back as a sole brace) and the student is the one who pays in the long run.

Both issues can be solved with one very simple and precise solution.  All young athletes that read this and would like a serious tutor, and all people who are looking for a real trainer that isn’t going to use you for your money without your personal health and safety in regard….please head to www.renegadetrainer.com and seek out a REAL professional.

As a myriad of testing day drills implement throughout each passing springtime, to which hundreds of college football players are pocked and prodded every step of the way, a key to note drills that lacks the media attention is the “Pro” shuttle drill, to which does not receive the glamour of the bench press or 40 yard dash.

The shuttle drills marks true athletic potential of an athlete, in particular defensive backs are commonly assessed in great detail. Interestingly, “a lot of playing ability is revealed as this will tell a great deal of an athletes “bend”, explosiveness and body awareness in changing direction. This will also tell us key factors of a DB’s reaction to movement on how he cuts, with many teams now analysing how a player cuts” Football Combine Training

Unbeknownst to many, lateral movement and the ability to change direction in an instant provides far greater credibility than linear speed. Capability to seamlessly transition in and out of cuts in a fluid motion stems from proper posterior chain strength and an inordinate amount of dynamic hip flexibility. Without promoting proper movement generation and postural alignment, the body will not be able to withstand the rigours of such dynamic explosion and will be cut short of true potential.

Also, when analysing the motion of a cut, it is of the utmost importance to assess landing upon the big toe compared to the outside of the foot. Besides the decreased level of force productivity whilst rolling to the outside of the foot, injury is commonly associated with such movement. In future pieces, a systematic blueprint will be laid out to improve hip flexibility in both the static and dynamic settings.

For those serious about controlling their destiny, purchase Mastery on the Gridiron, John Davies’ definitive work on how to train for success while producing men of honour.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn

Nutrition is key for the average person but undoubtedly essential for the athlete. Whilst there are arrays of athletes that prescribe to unnatural substances for performance enhancement, the ultimate key to enhancing performance and overall health is nutrition. Health should never be compromised nor should the benefits of proper nutrients be underestimated.

There are dozens of overweight players who play both amateur and professional sports. I am always surprised by this even though it is the rule now for most Americans and not the exception. Yet sports players should be lean and fit as naturally they will be better players if their bodies are functioning at top levels. Additionally, by taking in vast arrays of healthy foods frequently throughout the day, blood sugar levels remain even and energy elevated. Energy and stellar health translates to peak performance on the playing field.

For more information on enhanced sports performance through nutrition contact jcfitnessfirst@gmail.com and for exceptional sports training contact a Renegade trainer. For the best information in the field of sports, be sure to check out a number of books and DVDs from Renegade’s founder, John Davies at www.renegadetraining.com.

Jennifer Calderone
Hordon Health
www.hordonhealth.com

Success in sports require solid fitness levels including cardiovascular conditioning, core, lower and upper body strength, flexibility, body kinetic awareness, power, speed and agility. These attributes are only the first set of skills necessary to achieve greatness within sport. To become a stellar athlete sport specific skills must also be acquired and mastered. Yet for many present day athletes, basic fitness levels have plummeted and the aforementioned attributes simply do not exist amongst players. This is due to training regimes and programs that are too narrow in focus when, in fact, the approach should be far broader. To achieve these attributes training does not only require exercises that use weight but a variety of others that are only found within the Renegade program.

As a Renegade Trainer and avid follower of the Renegade methodologies for over a year, I personally have experienced a level of fitness that previously did not exist. Physical improvements in strength, flexibility, body communication, speed and power allow me to perform physical activities far better than before.

Increase your fitness abilities today. Contact a Renegade trainer in your area.

Jennifer Calderone
Hordon Health