Renegade

Progressing into functional speed work, athletes should implement a series of “Power-Speed” drills. “Each of these movements should be instituted prior to resistance work in training, assuming a standard three-day training week with forty-eight hours between training sessions. In our first stage of training, the movements will be performed with five sets over twenty meters / yards” (John Davies)

The above-mentioned drills facilitate proper sprint mechanics, especially lower levers of the foot and ankle, and furthermore promote considerable emphasis upon postural alignment.

Whilst the power-speed drills are simplistic in nature and provide a relatively quick learning curve, the training medium is in fact the most taxing element of a Renegade session.

En route for proper development of sufficient power output towards sprint work, it is of the utmost importance to maintain proper gait patterns and sufficient power whilst striking the terrain. Tracking backwards towards basic physics, ground reaction forces play a vital role towards the improvement of speed.

Taken from Newton’s third law of motion, “If body A exerts a force on body B, then body B will exert an equal and opposite force back on A for the same period of time”. Related to speed training, the force exerted from the body (foot specifically) to the terrain will equally be exerted from the terrain upon the body. As power output exerted upon the ground is increased, linear speed (force) increases as well through reactive properties.

Check back as I delve into the diverse means of speed enhancement.

In the meantime, purchase Speed: Parts 1-3 in order to destroy competition and improve speed through a variety of methods.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn

In the classic fable the tortoise and the hare, we learn a valuable lesson that persistence results in triumphant. No matter how talented an individual may be, without the presence of a sound work ethic they will not succeed. Today, most individuals lack basic patience and the drive to work hard. When instant gratification is not granted, frustration sets in and the next matter that offers the promise of immediate success takes precedence. However, anything of value is worth the hard work it will take to achieve. Similar to the tortoise, the individual that will not accept failure is the one that will reign victorious.

Whatever the obstacle, face it head on and don’t give up. If others are smarter or more talented, don’t give in and don’t lose confidence. Continue with unwavering determination because dedication, hard work, a sound work ethic, strong mind and a resilient will are the ultimate equation for victory.

Build an unyielding mind and body that can conquer all that comes its way. Contact a Renegade Trainer today.

Jennifer Calderone
Hordon Health
Nutfit @ Dedham Strength & Fitness

As many have learned over the years, speed has been broken down into stride length x stride frequency/rate. “This is very important to understand because while stride length will need to be developed in a variety of conditions, stride rate provides key information on understanding an athlete’s potential” (John Davies)

There are a number of factors to consider within this subject such as range of motion of both dynamic and static nature, strength, movement generation and fundamental motor development per individual.

Whilst stride frequency is sometimes taxing to improve upon, picture perfect sprint form is the quickest method to improvement. As the origins of speed development are considered, stride length is the primarily determinant of speed enhancement. In order to improve stride length, varieties of aspects come into play whilst development progresses systematically.

Firstly, swift action must be taken in order to stabilize the core musculature. Moreover, an assortment of issues shall emphasize development, ranging from dynamic hurdle movements and tumbling to a post workout static flexibility routine. Far too often, athletes will leap into speed development without a proper foundation, thus causing less than optimal improvement, weaknesses, or perhaps injury.

As the discussion on speed increases, focus upon shoring up the core musculature and increasing range of motion in order to survive the daily rigors of training.

In the meantime, purchase Speed: Parts 1-3 in order to destroy competition and improve speed through a variety of methods.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn

Many women feel extreme pressure to look beautiful because of the relentless images of “perfection” we are bombarded with daily. As a result of these unachievable standards, one’s self image and self worth slowly begin to erode. As a result, many women feel plastic surgery is the only solution. This is a brutal measure that all too often comes at an extreme cost – life. Is this so called “beauty” really worth the risk of death or severe disfigurement? An acquaintance of mine recently mentioned the popularity of plastic surgery amongst her friends and noted her sister, who almost died from a tummy tuck, now bears the brutality of a surgery gone terribly wrong.

Plastic surgery is nothing more than plastic confidence, a cheap imitation for the real thing. If a woman does not have self confidence before surgery, she will not have it afterwards. Confidence and self worth do not stem from our outward appearance although we are deluded into believing so. Instead, confidence comes from achievements and success stemming from hard work and feeling good on the inside. Plastic surgery is simply not the answer.

For a real confidence builder try working out. The internal transformation will be as amazing as the external one.

Jennifer Calderone
Boston, MA
Hordon Health
Nutfit @ Dedham Strength & Fitness

After performing the same exercises for a period of time the body adapts and the exercises become easy making them less effective. It is pertinent at this point to change the exercises in some way by increasing the weight or by doing different exercises. I witness this everyday as I see the same individuals performing the same machine based exercises or partaking in the same group classes and note they are not experiencing results. While I certainly don’t want to discourage individuals from exercising, in order to get results, exercise should be varied. Not only does this offer more benefit but a lot more fun.

Yet, teaching an old dog new tricks” has proven to be my greatest challenge as of late. It seems some individuals are content with the same routine because of the ease with which they can perform the exercises and the fact they don’t work up a sweat. They simply do not want to work hard or push themselves out of their comfort zone. Why even waste the time slowly grazing on the treadmill reading or putting only minimal effort into an exercise? If there are no physical obstacles holding one back then there is no reason why the effort put fourth is not 100%. Don’t settle for the same old routine, break free, and achieve results.

Contact jcfitnessfirst@gmail.com

Jennifer Calderone
Hordon Health
Nutfit @ Dedham Strength & Fitness

Within Renegade Training protocols, athletes learn “To perform on the field at an alarmingly faster pace than previously thought possible and to dictate the ebb and flow, such that we dictate victory”. (John Davies).

Whilst the notion is simple on paper, it takes unrelenting passion and desire in order to achieve such victory. Knowing full well, nothing will be handed on a silver platter and hard work is the basis for victory.

In order to achieve such greatness, speed is a quality attested to victory. Whilst most training programs emphasize “speed”, they do so in an inappropriate manner. Much attention is now spent on cutting time from a 40-yard dash or proper start mechanics, when in reality application should be spent upon improving game speed. Compare the combine warrior vs. a battle-hardened leader on the field and it becomes quite clear the victor… those who prepare for chaos and unpredictable events.

Once game speed becomes primary focus, athletes enable themselves to control their environment and command style of play. As we proceed to delve into specifics of speed enhancement, do not forget the basis of training starts and finishes on the field.

In the meantime, purchase Speed: Parts 1-3 in order to destroy competition and improve speed through a variety of methods.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn

by Ron Lelko

The Importance of Warming Up and Flexibility

The importance of warming up and flexibility are well known throughout the sporting community, but are poorly implemented. When both of these components are implemented correctly, the performance of the athlete will improve dramatically. In this article I will discuss the importance of and misconceptions about warming up, flexibility, static vs. dynamic stretching, and where in the training program they should be placed.
What are the benefits to warming up? An effective warm-up will prepare the athlete for physical activity. It accomplishes this by elevating the temperature of the core at least one to two degrees Celsius, increasing heart rate and blood flow, activating the central nervous system, and increasing the suppleness of connective tissue. All of these elements will get the body ready. You should always do 5 to 10 minutes of sport specific dynamic range of motion as your warm-up.

Examples: Lunges with Twist,
this dynamic range of motion mimics wide receivers getting into the break down of a hitch, curl or out route.

Now that we know the importance of warming up, we have to look at the wide receiver position and the type of training and physical activity that they will be performing. As a wide receiver many of the movements in training and competition will be done in a high intensity, ballistic manner. Now that we have established this, we must take a look at the type of warm up and stretching that we perform to get ready for physical activity. 
Many coaches and players know that warming up and stretching is essential to a good training program, but too often they fall short of implementing both aspects. One example of this is the typical start to a training session or competition, where the athlete or athletes jog a couple of laps and then go straight to static stretching. During the static stretching phase the body will cool down due to the lack of movement. The cooling down of the body can predispose to various injuries occurring at the start of training or competition. Therefore, static stretching does not effectively prepare the body for physical activity. It has also been proven that static stretching before a training session leads to tiredness and a decrease in speed, skill level, and coordination.

Static vs. Dynamic

The National Strength and Conditioning Association defines static flexibility as, “the range of possible movement about a joint and its surrounding muscles during a passive movement” (sitting or standing). Basically static flexibility is considered a slow stretch, where speed of movement is not a factor and it is held for 20 to 30 seconds (example: standing hamstring stretch). This type of stretching will help improve joint range of motion, remove waste products from exercise, and promote recovery. It should be performed at the end of physical activity when the muscle and joint are completely warmed up and should not be a part of your warm up routine.
Dynamic flexibility is defined as, “the available range of motion during active movements, and therefore requires voluntary muscle actions. In simple terms, dynamic flexibility is using velocity to take your joints through a range of motion.

Example: High Kick,
you will kick your leg up contracting your quadriceps and hip flexor, while at the same time stretching the hamstring and gluteus. Then you will pull your leg back down contracting your hamstring and gluteus, while stretching your quadriceps and hip flexor.

To derive even more benefit, choose movements that are specific to the sport and position. Dynamic flexibility will prepare the muscle and connective tissues for physical activities and should be performed before your training session or competition.

Including a warm up which consists of sport specific dynamic range of motion movements for 5 to 10 minutes and a 5 to 10 minute minimum static stretch at the end of a training program or competition will only increase the performance of the athlete. Below you will find a partial example of dynamic range of motion program suitable for a basic wide receiver warm-up:

1. Rope Work – 2 to 4 minutes

2. Crows Twist – 10 x

3.Incline Twist – 10 x

4.Knee Hugs – 10 yards

5. Butt Kickers – 10 yards

6. High Kicks – 10 Yards

7. Lunges with Torso Twist – 10 yards

8. Inch Worm – 10 yards

This entire program should only take 8 minutes tops. For details on how to perform each movement and a more comprehensive program, please refer to my Wide Receiver Dynamic Range of Motion program.

Preparing yourself for training and competition in the proper fashion will not only reduce your risk of injury but will also improve your athletic performance. As you can see from the definition and benefits of both static and dynamic flexibility, the timing in the training program is important. Dynamic flexibility is placed at the start of competition and training programs to get the muscle and connective tissue ready for physical activity. Static flexibility should be placed at the end of competition or training to help with recovery, promote joint range of motion, and waste removal.

“Train smarter, not harder”

Ronald Lelko

RON LELKO | Lelko’s Personal Training, LLC | ronaldlelkopt@att.net

Ronald has had a successful career on the grid iron in high school and college. While at Phillipsburg High School, a football power in the state of New Jersey, he received All-State Honors, lead the conference in receiving, and broke the single season reception record. During his junior year at Bloomsburg University Ronald caught 99 balls for 1596 yards and 19 touchdowns all Bloomsburg single season and Pennsylvania State Athletic Conference records. Along with posting big numbers he helped the Huskies to the National Playoffs for the first time since 1986. The Associated Press named him a first team All-American wide receiver. Prior to his senior year the team bestowed upon him the highest honor by naming him team captain. After college he was invited to the Saints training camp and received individual tryout with the Cardinals and Dolphins.

Having competed in a long laundry list of sports has given me some of life’s greatest lessons. From winning to losing, from the meaning of team to mano a mano each presents a certain gift.

One particular gift that simply falls short in the “text books” versus “real life” is the understanding of sport specific energy systems. An athlete conditioned for one sport does not simply insert themselves at the top of another.

With the start of our spring season right around the corner and this weekend’s SEVENS, I have been experimenting with various modes of training to prepare myself for the conditioning needed on the pitch.

After some GPP, DROMs I completed this circuit for 20 min.

Sandbag shouldering 8x (4 to each shoulder) with 80# bag
Sprint 50 yards at about 70%
Perform 5 Burpees
Sprint 50 yards at about 70%
Double Kettlebell Snatch for 8x
*REPEAT

More to come………….

Hit me up
Shawn Moody
RKP
moody01db@yahoo.com

As a personal trainer I am my own best advertisement. If I can’t keep myself in the best shape possible, how can I help others? I train hard and eat right. There are many trainers that are the “do as I say not as I do” type that, as a Renegade trainer, is unacceptable. How can anyone expect others to follow their advice when they can not follow their own? The best and only way to lead is by example. Yes I have off days like everyone where I may crave a dessert or may not feel like working out but that is not the norm. I am not a superhero and don’t pretend to be. I am, however, dedicated and determined to stay fit and active long into old age.

I entered into personal training because I love fitness and desire to bring my passion to others to help improve the quality of their lives.

If you want results look no further. Contact me for more information – jcfitnessfirst@gmail.com

Jennifer Calderone
Hordon Health
Dedham Strength & Fitness

Notions of agility development are often misguided and attacked from trivial training perspectives. Whilst the employment of methods such as ladder and cone work is commonplace amongst trainers, the obvious lack of dynamic range of motion is a clear-cut blunder halting agility development.

As previously mentioned, the implementation of dynamic range of motion has far reaching benefits, such as recognizing the relationship that the spine has in controlling the position of the torso in space and that the shoulder and hips control the arm and leg in space.

John Davies states that dynamic range of motion work “makes extensive use of floor and tumbling exercises to enhance total body harmony and kinetic awareness. When done as a warm-up activity on a daily basis, it can have enormous long-term benefits”. The Beautiful Game

Whilst floor and tumbling exercise are easy to implement, by means of no equipment and performance can be in a variety of settings, the rapid learning curve grants users to gain the advantages quickly.

I wanted to note briefly the ability to perform tumbling movements stem from the notion of generalized fitness, a term far forgotten in society today. In an era, seemingly long ago, basic somersaults and cartwheels were of the norm in physical education classrooms. “Playing” was a daily occurrence, with life lived to the fullest. Take a step back, disregard weight room only activities and attack a well balanced approach towards exercise…aka HAVING FUN. Once “back to the basics” is implemented, watch athleticism soar.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn