Renegade

As I was going through one of my favorite KB complexes this morning, of which I’ll write about in the near future, one of the Renegade Concepts came to mind.

That being Movement Generation and how when one “gets” it everything just flows. Understanding that to lift a KB is really all in the Hips and Legs .You just have to “lift” it enough to generate PROPER movement. I plan to follow this up with a little “Renegade Health Care Plan”  work and a full DMC session later this afternoon.

Until next time…….

Steve Jury

Victory Sports Performance and Fitness

A key component of any exercise regimen is flexibility training. Flexibility is extremely important for both men and women alike for a number of reasons including improving range of motion, decreasing injury and recovery time. This is especially important for the aging population to stay on top of because, as people age, flexibility decreases. Additionally with more individuals leading sedentary lifestyles, it is crucial more now than ever before that flexibility become a daily part of one’s life to avoid the risk of pain and injury. The modern day worker is a great example of someone who flexibility training would greatly benefit. They are at extreme risk for things like lower back pain due to the many hours spent sitting hunched over staring at a computer screen. This can be easily rectified with at least ½ hour spent stretching per day.

Not only is flexibility key for the sedentary individual it is absolutely critical for the active person as well. All forms of weight lifting whether it be kettlebells, dumbbells, or the Olympic Bar require the user to have significant range of motion in order to execute the lifts correctly. The best way to increase range of motion is by including a session of stretching at the end of every workout. I suggest utilizing John Davies’s DVD, “Pink It’s The New Black,” as the exercises are highly effective for all fitness levels. Make this part of your daily routine and the gains on health will be tremendous.

Everyday we see “them”…………..
You know who “they” are…………
“They” are the guys (typically) that walk into the gym with their belts and ipods ready to rock their next workout. All appears well in the world until the “workout” begins. A little flap of the arms, a slight tricep stretch and then they load the bar on the bench press with a 45lb. plate on each side for the “warm-up”!
Yep………still stuck in the box!

My client Dave, is nothing like this and today he ripped it up.

Static Holds
Dynamic Range of Motion Work
GPP for 2 rounds

Complex 1:
Kettlebell single-arm snatch 5x each arm
medball backwards scoop 5x
Kettlebell front squats 10x
* rested for 1 min. and repeated for a total of 4 rounds

Complex 2:
Kettlebell swings (two bells) 10x
meball woodchop 5x
Kettlebell push-press (two bells) 10x
* rested for 1 min. and repeated for a total of 4 rounds

Ab wheel roll-outs 3×12

It Rocked! He Rocked! And it was well outside the sqare box.

Shawn
the “burgh’s” kettlebell specialist
moody01db@yahoo.com

Today, I wanted to touch on program design and the common mistakes countless make within their training program. Whilst numerous seem to directly attack upper body dominant resistance exercises (particularly of the anterior portion), it’s important to re-assess program design in order to gain the most out of resistance training using proper development of your core and posterior chain. Taken from John Davies’ “Power Squat” article series on Prosource:

“Resistance movements are chosen as total body movements based upon the classic Olympic lifts (and their hybrids) to promote body harmony using training loads that’ll be lifted with maximal muscle velocity. The point should be clear that these lifts, which are naturally very leg and hip dominant, establish a unique training precedent in that upper body development is in fact created through the unique route of a super compensatory effect of lower body dominance that is the hallmark of great athletes”.

In order to gain utmost benefit from the resistance portion of Renegade, focus upon full body movements that the posterior chain and core musculature dominate. The hips and hamstrings initiate in almost every athletic and functional movement. As lower body development is unleashed, athletic development will soar and extensive options will become available.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

Hi Everyone,

I landed a new job this week due in a large part to my Renegade Training (personality and good looks aside LOL ) with a very promising up and coming company in Westport CT. the Fitness Factory owned by Andy Berman (no relation to Chris I asked) and my major selling point was I am Renegade certified which he is familar with and looking into and also Kettlebell certified. I have to be honest alot of people in the industry look at me like I have 3 heads as if to say so what big deal is that, Well I think it’s a pretty big deal to me we all know getting this cert is no joke it is hands on it soo pays off!!!

I’ll be signing a contract on Monday I’ll be teaching Kettlebell classes as well as training so I am SOOOO EXCITED i CANT’T TELL YOU!!!!!!!  I’ll post all the spific details on tuesday after eveything is signed and in print to keep everyone updated, Thanks John for keeping us current and up to date on what keeps us considered valuable as trainers to everyone employers as well as clients.

For anyone involved in sports, you can not deny the importance of hip development. It’s the “life joint” of movement and the simple Kettlebell swing is a great teaching tool for young athletes.

It trains:
-Movement
-Postural alignment
-Force developed such that it can be projected, accepted and redirected at maximal levels

Here is a short video clip of one of my young baseball players preparing for the spring…

Shawn Moody

kettlebells in the “burgh”
moody01db@yahoo.com

To dive deeper into yesterday’s posting, I once again refer to John Davies’ book on MMA, The Mark of R. In order to develop proper movement generation and maximal force production, it is of the utmost significance to focus not upon lifting the maximal amount of weight possible. Amongst other things, concentrating on moving the resistance in an efficient manner that promotes proper joint alignment and athleticism throughout the duration of each and every movement take precedent over all else.

Weight room numbers have been completely misconstrued over the years, turning what was once a means of athletic improvement into a standalone measure of one’s “ability”. On the contrary, the notion cannot be further from the truth and one must realize that lifting the maximal weight possible will more likely hinder on the field performance than help it. Ability to fold seamlessly from movement to movement is a hallmark of an elite athlete.

“It is not the weight that you lift that is “important” but the speed in which you move it AND the manner in which you perform the movement. This is enforced because with correct loads utilized, proper postural alignment is maintained, equilibrium is preserved (or returned to) such that the body is stabilized in the most destabilized environment. Movement, all movement must become fluid, natural and in the manner the body was meant to move”.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

Whilst a major concern of many, the determination to jump into “advanced” training work is commonplace among individuals. This notion is a grave mistake though, with many not realizing a solid base is needed in order to progress accordingly. Without a solid base, progress into “advanced” work is nullified and useless. Create a balanced approach of generalized athleticism to build specific skills in a long-term manner.
It is quite a simplistic notion….without proper form and fundamentals, progression halt immediately. Reinforcement of improper movements provides nothing for an athlete and in the long term will hinder their development, causing muscular imbalances and injury.

John Davies backs up this sentiment in his book on MMA training, The Mark of R.

“I also draw attention to those two points because one of the “hardest” parts of teaching advanced training protocols is trying to get the new user to “forget” what they have learned in the past and come to the training session as an “empty vessel to absorb information”. As it relates to technical matters such as executing the lifts with proper form, we as professionals are often dealing with a nightmare situation in which lifts are rarely executed with proper form, the users who are sometimes experienced lifters none-the-less use too heavy a load, and thus the movement pattern is never correct and the intended effect is negated”.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

Taking a passage from The Mark of R, to further converse upon the initial concepts of training, the topic of movement generation is truly the origin to proper training design and implementation. The inability to properly stabilize and move in a fluid manner will inevitably lead to injury and weaknesses over time.

“These points (regarding movements trained, not musculature and need to be stressed as proper movement generation goes hand-in-hand with the stabilization of the core, hip and trunk flexibility and lower body action, force can then be projected, accepted and redirected at maximal levels. Through this early development period, this focus on the posterior chain, core stabilization and dynamic range of motion, a higher-performing individual / athlete is created”.

Sport is unpredictable, as is life. Chaos rears its ugly head at every twist and turn. The ability to adapt and control the onslaught of unpredictability separates individuals. Attacking, ferociously, development of the posterior chain and core musculature is paramount to athletic success. Without appropriate recruitment of the aforementioned areas, advanced levels of training will never reach full potential.

Although the blueprint will be laid out, do not ever disregard the notion of hard work. A concept of the past, dedication and brutally hard work not only provides a positive influence on exercise, but carries over to the rest of life as well.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

A number of years ago I was contracted by a very large University to develop their Football teams off-season training program. At that stage the team was firmly entrenched in last place of their conference and few considered a chance of success likely. After visiting with the coaching staff and observing their training my initial thoughts were that while they were using “fine” exercises in their training but within my many concerns, they lacked the challenges and diversity required to become a successful team. The workout program that I developed was tough, exhausting and pushed them beyond what they thought they were capable. To be successful, the athletes would have to rise up, bond as a team and leadership would need to come from within. The sessions were never easy, nor were they ever intended to be but through that off-season they learned how to overcome adversity and …

to continue reading the full article on Kettlebell Training, please visit ProSource, the Ultimate Fitness Supersite.

John Davies
Founder Renegade Training International