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

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

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

The diet industry is a 54 billion dollar industry with 95% failure rate. Those numbers are staggering considering Americans are more overweight that ever before. It is evident with these statistics that diets don’t work. That is because most diets focus on caloric restriction. However, reducing calories make for tired and cranky people. Without enough calories the body has nothing to fuel itself and the results are catastrophic. Not only will you feel miserable but when the body is not receiving enough calories to keep it going, it is forced to break down precious muscle for fuel. This is referred to as catabolic. The catabolic state is something to avoid at all costs because muscle contains mitochondria, the energy producing factories of the body. That means even when the body is at rest precious muscles are still burning calories. Therefore, muscle equals a faster metabolism.

For more information contact me at jcfitnessfirst@gmail.com.

Certified Nutrition Manager
Renegade Trainer
Kettlebell Specialist

I am a certified Renegade Kettlebell instructor. I live in Coram, New York on Long Island (Suffolk County). I am available to help teach Kettlebell lifting with the Renegade approach. It is simple, fun, and relatively easy to learn. It’s not a cop out for hard work, though!! I will post more as time goes on. I just wanted to introduce myself. If you are interested in my services, please drop me a line at azar_ali@hotmail.com. Thanks,

Azar Ali

Growing up in a blue-collar, small town meant “parental persuasion” towards manual labor jobs. I can’t say that I liked it back then, but I sure appreciate what I learned when reflecting back on those years.

Regardless if  I was throwing bales of hay, carrying brick, pouring sacrete bags or humping shingles, the one common denominator, we had a deadline.  The work better get done, and it had better be done right.

With limited time on my schedule this evening, I had no choice but to be creative and effective with my training. “I had a deadline.” So, here is an example of how to mix kettlebells into brief complexes with medballs and your own bodyweight. I should note that I wore a 40lb Xvest for the entire session. Gave things an additional kick in the “arse”!

Complex 1
kettlebell snatch with doubles for 10 reps
medball wood chop for 6 reps
russian split jumps 6 reps per leg
* rest 45 seconds and repeat the complex 3x

Complex 2
kettlebell clean and press with doubles for 10 reps
medball backwards scoop for 6 reps
rope pull-ups for 5-10 reps based on what my grip had left
*rest 45 seconds and repeat the complex 3x

I wrapped things up with a DMC variation to call it a night. The tools were there and it felt like a construction site!

Shawn
RTC, Kettlebell Specialist
| in and around the “burgh” and looking for training_hit me up_moody01db@yahoo.com |

One of the great things about Renegade Kettlebell training is that it can be done nearly anywhere.  This means it can also be learned anywhere.  Personally I have conducted Kettlebell training sessions in the privacy of a client’s home, my own home, at a park, at the beach, in parking lots at various work sites, and yes occasionally even at a gym. Do not feel that you need to join a gym to learn and train with Kettlebells. It makes an excellent tool for home based workouts.

Any and all the trainers affiliated with the site are highly talented in “teaching” you the right way to not only work with kettlebells but to aid in expanding your knowledge base across the entire fitness spectrum. I urge to contact one close to you and experience the difference between a Renegade Trainer and the rest.

My name is J. Greg Johnston aka JJ aka “The Crew Guy” and I operate out of Bear Delaware.

If you are in proximity please contact me as I do have a limited number of evening openings as well as selective weekends still available for Fall/Winter 2009.

Private, group or class instruction is not a problem. Your house, my house, your gym, my gym, pick a park, we can make this happen.

Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com