Renegade

I’m happy to report it looks like the AD is going to purchase about a dozen KB’s for the FB team to use during it’s off-season training. I mentioned to the head FB coach the added benefits KB’s could bring to the program.  Added conditioning during our warm up including swings, snatch, and cleans while aiding in our quest for enhancing hip mobility by utilizing a variety of  lower body movements including elevated squats.  With 12 KB’s and 40 kids training three times a week, there should be no problem to keep the training moving without extending the training session. Another plus is that the schools other teams will have access to the KB’s. If you’re a high school athlete and would like to know how to best utilize your schools weight room, E-mail me at frank@athleticfx.net

May 15th 2010 – Renegade MMA Conditioing Clinic – more to come

Everything is better in brown, I thought to myself as I tossed a brown recycled paper napkin into the recycle bin. Not only was this made from recycled materials but another tree was saved because of it.

Food is another such item that is better in brown, particularly carbohydrates. Although many still fear consumption of “too many carbohydrates” as a result of the numerous fad diets that touted reducing or eliminating these from our diets, they are the body’s number one energy source.

As I’ve mentioned in previous posts, these diets are inaccurate. Carbohydrates provide the body with essential nutrients and should be consumed daily. The only thing to be concerned with are the types consumed. When food shopping remember the phrase, “everything is better in brown.” This refers to unrefined minimally processed carbohydrates. They are high in fiber, take longer to digest and make the body feel fuller longer. These include but are not limited to brown rice, wheat pasta, whole grain breads and cereals.

For more information regarding a nutritional sound diet, please contact Jennifer Calderone at jcfitnessfirst@gmail.com.

Jennifer Calderone
Hordon Health
Dedham Strength & Fitness

Last year, at the age of 33, I could not stand without suffering from lower back and foot pain. As my back began to ache I would lean forward to alleviate some of the pressure. However, this was prior to my introduction to Renegade training. At the time, I was doing hours of cardio exercise but very little resistance training. The cardio exercises placed a great deal of stress on my weak back causing more pain.

However, after a few months of Renegade training, I suddenly noticed I was standing void of pain. Although this may not seem like a great feat to some, if you’ve suffered from an injury or pain, this is enormous. If I had continued on without Renegade, this scenario would definately have concluded with an injury. However, by implementing Renegade training into my daily workout regime, I was able to significantly strengthen my entire posterior chain allowing me to remain injury free and finally becoming pain free!

Stay tuned for more Renegade blogs to learn more about this extraordinary training for ordinary people.

Jennifer Calderone
Hordon Health
Dedham Strength & Fitness

I write these blogs to share my knowledge of health and fitness with others and to inform individuals that Renegade training, although it is considered an athletic training, is great for the most “ordinary” of people. Although I am a personal trainer and enjoy working out, I am ordinary. I am not an athlete nor have ever been one. I don’t partake in any recreational sports. I am not training for a marathon, triathlon or any other event. I workout for the benefits of health and wellness. Yet, I utilize Renegade training because it is simply the best training there is for anyone and everyone.

Renegade training focuses on training the entire body, promoting optimal strength throughout that serves to reduce injury. Other workout regimes and exercises focus on isolating muscles groups which creates strong body parts but weaker links that promotes injury.

“On the exercise-front, with the ‘fitness revolution’ came the development of wide assortment of machinery to both make it ‘easier’ to technically perform a lift then its free-weight alternative and to ‘isolate’ the muscle grouping as well. Although well intended in most situations, the problem with this is that that these type training measures eliminate the finite demands on the body to stabilize while lifting and quite logically while isolating certain muscle groups we are more likely prone to creating stronger areas and thus weaker links that will not only limit development but make the individuals more prone to injuries. In simplest terms as an unfortunate rule of thumb most modern gym facilities are designed to train the extremities and by-pass the core of the body’s structure.” – Rotational Axis Training (John Davies)

Don’t be mistaken Renegade training is not just for the athlete but for the “ordinary” individual that desires a better quality of life. Contact a trainer today.

Jennifer Calderone
Hordon Health
Dedham Strength & Fitness

Do you appear confident? You may think so but take a look at your posture. Are your shoulders rolled forward and your back hunched? If so, then both proper posture and the appearance of confidence are surely lacking. Posture speaks volumes in either helping to exude confidence, if correct, or detracting from it, when poor. Today, most people have poor posture as a result of sitting for extended periods of time. Working on the computer pulls the body forward as the natural tendency is to bring the shoulders forward and hunch the back.

The only way to counteract the effects of improper posture is to train with proper posture. Posture must be maintained when raising and lowering a weight. Renegade training constantly reinforces proper posture. Each exercise is performed with shoulders squeezed back and butt pushed back to a neutral position. Over time weak muscles will begin to be strengthened and correct posture will ensue.

Increase your confidence both physically and mentally, contact a Renegade trainer in your area.

Jennifer Calderone
Hordon Health
Dedham Strength & Fitness

Interesting to note, the second group of drills are much more progressive in nature compared to the previous sets of ladder drills posted yesterday. Each of these movements performs via focus primarily on lateral action, emphasizing the users’ dynamic range of motion and core stabilization.

As the drills become more progressive, cognitive processes review at a much quicker pace based off the increased peripheral vision stress. As these traits are performed, decisions will be made at a much quicker pace, causing reaction time to improve immensely.

Ladders are easy to use, affordable and pay rich dividends in training. Now get out there and get to work!

For reference to the ladder drills, check out The MMA Warrior

AND be sure to order Renegade Training’s Agility DVD so you can follow along at home.

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

And now access has been presented of the first half (of 10 ladder drills) of the Renegade Training Agility Ladder System that has built champions and those willing to never accept defeat.

The first five of the series presented below delve into the notion of emphasizing simple motor patterns and the ability adapt to adapting to patterns and movement. Movement such as the distinctive linear patterns, running through the rungs and slalom/crossovers assist in quick foot movement, the ability to change direction and accelerate/decelerate in a moment’s notice.

For more information on agility ladders check out
The MMA Warrior

To implement the ladder drills immediately, purchase Renegade Training’s own agility DVD on how to utilize the system

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

One of the things I love about Renegade training is the challenge. No matter the exercise or the length of time training, it is intense. This is due to the methodology of employing full body movements. It is this challenge that keeps me motivated, striving to become more proficient with each session. While many individuals prefer the easy over the difficult, I do not. Easy exercise is boring and offers little benefit. If I am working out I want to maximize the time by getting a great workout every time.

I often chuckle to myself as I very frequently catch others, as they sit on a piece of equipment, looking over at me in amazement as I perform full body, full intensity, movements. I don’t have time to sit. I sit when I am relaxing, not when I am exercising.

Are you tired of boring machines and not witnessing any results? Contact a Renegade trainer in your area.

Jennifer Calderone
jcfitnessfirst@gmail.com

To build upon a past post by Jennifer Calderone on the subject of GPP. I wanted to share a short video clip of one of my young athletes. The “G-man” demos one round of gpp for the camera, but we typically perform 2 or 3 rounds (4 to 6 minutes block) as a warm-up.

This is the best FREE infomercial you’ll ever find!

-Shawn Moody
kettlebells in the burgh
moody01db@yahoo.com

Agility ladders provide the ability to enhance improved joint positioning and direct sports carryover through proper movement generation. Ladder work should be performance at an extremely quick pace, with little rest as well. As “additional stimuli” presents within ladder work, users’ reactions times and adjustment on the fly enhance as well, making ladders one of the key methods to train agility.

Examples of “additional stimuli” within ladder work would be the addition of carrying a football through each drill (football skill position) or the attachment of a partner used to mirror blocking schemes for offensive lineman. Furthermore, stimuli within different sporting events can be added to enhance the reaction and sport specific skill of the intended athlete.

” Perform the following introductory ladder work three to five times per week with each drill being done up and back twice. The entire ladder work session should not take more than twelve minutes. Like all our work, ensure proper posture is maintained and keep your eye up — never reinforce a habit that will negatively impact sport specific characteristics. The basic ladder session that you want to start with follows (to be released tomorrow). As you progress we will add additional work and varying stimuli” The MMA Warrior

To implement the ladder drills immediately, purchase Renegade Training’s own agility DVD on how to utilize the system

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