Renegade

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

For the majority of the United States, NFL draft day is one in which groups of friends gather around, after months of analyzing and speculation, to finally witness the juxtaposition of player and team.
Of the many concerns during the combine preparation training, scores and scores of athletes will focus upon the improvement of the 40 yard dash. Whilst the, dare I say, test of highest attention amongst the general population is scrutinized heavily, long time scouts and true observers of the game “look at stride length, how the foot contacts and further ask questions if the player is schooled in track work with start mechanics, shoulder carriage and arm swing. Each of these points are extremely important to understand and provide key clues on whether a player can produce or is merely a workout wonder” Football Combine Training

Quite naturally, most assume that a “fast” 40 yard time will immediately signal an elite level football players and one in which teams should take a chance in drafting. Much to the chagrin of mass media, the 40 yard dash does not play as vital a role in draft status one would think, at the same time playing a much different role than one would expect.

As previously stated, the 40 yard dash is an excellent predicator of top end speed in a linear fashion; however, football is almost never played in a straight, linear line. Drawing the attention of professional scouts, quickly to be point out is the arm mechanics of skill positions, especially that of Wide Receivers. Commonly, track stars dipping into the football arenas tend to veer towards the position mentioned. A common problem with track sprinters making the transition to the gridiron is their arm patterns, to which a sprinter creates pocket-to-chin motions in order to power themselves down the track in a most efficient manner. Sadly, this same arm mechanic is a tell-tale sign of breaking in and out of cuts towards a skilled defensive back. If a receiver can’t mask his route tree without creating an overly exaggerated arm swing during the breakdown and transition phase of a route, they simply will not be able to succeed at the highest level.

Furthermore, concerns to address with WR’s tend to be their upright posture driving out of their stance, which will cause dire problems whilst assessing and overcoming certain defensive back coverage schemes, primarily those jamming the WR off the line of scrimmage.

Reflecting upon issues regarding a 40 yard dash time, certain indicators can red flag scouts towards individuals that are workout warriors and have trained specifically for the particular drill, or those that possess skills that can easily be translated on the field for a successful career at the highest level of play.

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

Whilst discussing theory behind my most recent release, Eccentric Strength, alongside Mr. Steven Barlow, the topic of eccentric loading was brought up in conjunction with Squatting. The notion presented by Mr. Barlow brought about an increased adaption demand towards Pause Squats compared to a “normal” Back Squat.

“Fast eccentric with short pause reps in essence an adaptation upon the science behind depth jumps, with a classic strength training protocol but used technically via Squats. The advanced athlete drops into a low squat position by the use of a very fast eccentric drop to a 1-2 second dead stop pause at parallel position followed by explosion up (John Davies)”.

Knowing full well that the concept is perplexing to many, logic towards the methods behind the madness turn out to be quite simple when taking a step back and analyzing the transition from concentric to eccentric action. Quite naturally, profound power is of necessity in order to properly complete the lift and maximize benefits.

Common rationale would assume the SSC cycle is no longer in place during the process of pausing at the bottom position, however, the acquisition of proper hamstring loading is bound throughout movement. On top of the increased fibre recruitment, as Mr. Barlow stated, to move the weight properly, but is the cycle removed or simply translated in a different manner compared to the movement without pausing at the base?

The quick eccentric drop of the pause squat, combined with the short pause holds, will add to force production…requiring more power and fibre recruitment to shoot out of the hole. In summation, eccentric loading can be expressed in a variety of forms, but above all else, fluidity and speed of movement are paramount while tapping into the Stretch Shortening Cycle.

To start implementing a completely balanced resistance training program, order the Complex Training Program and follow along with the Mad Science 4-DVD Set.

Jordan Collins
RT professional (Kettlebell specialist) DMC™ Auburn

Americans have more luxuries at their fingertips than any other nation, yet our health is failing. This is due to the “spoiled child” syndrome. Similar to the child who gets what they want without any effort and continually expects more, our nation’s individuals have become comparable. We are used to getting what we want immediately without any labor or effort. We have it too easy and, as a result, solid work ethics no longer exist and is the reason our health has significantly deteriorated.

Individuals simply no longer have the patience, motivation, or drive to work hard. Instead many opt for sedentary lifestyles versus active ones and processed unhealthy foods over nutritious alternatives. This has set the stage for rampant diseases, injuries, and soaring obesity rates.

Many fail to realize health is our greatest wealth and, in its absence, life as we know it ceases to exist. Yet it is not an easy journey. Health is not instantaneous and requires brutality hard work. Therefore, in order to regain our health, it is imperative we rediscover the value of hard work.

Jennifer Calderone
Hordon Health
www.hordonhealth.com

Amongst a variety of commonly associated traits within athletic circles, force production and power not only improves resistance-based work, but also creates an athlete with tremendous speed and flexibility. In almost every training facility, speaking with full confidence, training loads implement improperly within resistance training. In the oddest set of circumstances, the notion of building “strength” and power”, over time, has simply been replaced with improved hypertrophy and muscle mass gain.

A dramatic change within mainstream fitness over the years has altered the methods towards sports-specific training. Looking the part has now become far more important than becoming a complete athlete. Whilst many athletes appear to “look like Tarzan”, the individuals “play like Jane”. Combine warriors run rampant, simply throwing up “impressive” testing day parameters, only to be ill prepared when called upon the field of play. Focus upon maximal generation of power is the quickest method to develop athleticism and succeed on the field of play and all walks of life.

“Within appropriate “Focus Lift’s” we will utilize training loads in the 40 to 65% range in order to generate maximal muscle velocity with total relaxation of the antagonist group. Bar speed must always be at an optimal level to emphasize maximal force production and with perfect postural alignment” (John Davies).

A common misconception within the training world is the aimless implementation of training loads and their varying degree of applicability. While most in the industry preach either volume based training, performing rep after rep endlessly, or decide to participate in near max effort lifts on a daily basis. Both methods of training will halt longer-term progression and limit true athletic qualities.

Take an individual to attempt near max effort Squats. As the lifter performs the exercise, movement generation will decrease and postural alignment will more than likely break down as the excessive hoists upwards.

Reducing the bar weight will provide users the ability to increase bar speed tremendously. As the speed of bar is increased, juxtaposing with eccentric action spoken about previously, force production skyrockets.

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

Repeatedly, countless numbers search for the magic elixir to sustain power, increase strength and exceed all expectations in a weight room setting. Considerable time is spent attacking resistance training, yet it is shocking to note the overwhelming majority implement improper movements and, furthermore, truly have no understanding of the determinants of true “strength”.

Though most attention has been reserved for the concentric (muscle shortening, under tension) portion of a lift, undoubtedly, considerable emphasis must be placed upon developing quality eccentric (muscle lengthening, under tension) strength.

“Eccentric strength is something that cannot be stressed enough and quite possibly the most impactful element of our weight room work. Focus on the control and speed of eccentric components of lifts. The greater the speed of eccentric action (kinetic energy) will result in faster concentric movement, enhanced factors of RFD and in turn reactive strength” (John Davies).

Unbeknownst to many, the properties of acceleration and velocity play a vital role within the “complexities” of resistance training. Movement in a concentric fashion provides an eccentric acceleration force, which then creates an equal and opposite force upon the ability to “lift” a weight.

Stemming back to Newton’s Laws, each force unleashed will provide an equal and opposite force. The notion of increasing concentric movement will be achieved by producing additional speed throughout the descending, or eccentric portion, of a movement.

Reflecting upon reactive strength gains, once eccentric speed enhances, the coupling time (transition of eccentric to concentric) reduces. As the coupling time decreases, reactive strength will unleash through the roof and force development skyrockets greatly.

Renegade Training offers a unique perspective upon “strength” development, focusing on speed and power output in order to translate resistance work into applicable work for on the field (and in everyday life) settings.

Jordan Collins
RT professional (Kettlebell specialist) DMC™ Auburn

I was contacted by a major pharma company here in Cambridge to replace their former yoga instructor. Seems like he turned too “moon-ey” and lost touch with the engineers and scientists of the company. I’ve heard this happening before, somehow yoga instructors think they need to educate their classes on “enlightenment” and “spirituality”. I had different ideas on how to conduct a fitness class when I went in for my interview.

I quickly explained that I did not offer incense and candles or enlightenment, but I did know how to deliver results that would get these folks to think twice about what being fit really means. This resonated very strongly, and I was even able to propose a separate boot camp class for employees. Renegade Training gives trainers a vast array of options, and results are proven! I’m looking forward to growing this into other corporate classes, so stay tuned!

Signs of spring are all around. Tiny buds of green have surprisingly began to appear from the earth offering the promise of warm sunny days and mild nights. Bright yellow forsythia and soft pink weeping cherries will soon begin their marvelous show as spring blooms. Along with the rebirth of vegetation, another spring time event has reappeared– baseball. Presently enthusiastic fans, all across the country, are making their way to the playing fields for opening day as another season, of bats cracking in the warm summer night wind, gets underway.

At some point the majority of young American boys are taught how to play this beloved game. However, the techniques taught, be it by a coach or parent, are flawed. Players are taught to utilize the arm and heave the ball. These erroneous training methods are not only incorrect but detrimental to the health of the player. Throwing the ball by employing only the arm is why countless young players suffer extensive injuries particularly from overuse. As a participant in the first Renegade baseball clinic, I experienced how the Renegade training methodology directly relates to baseball and translates into a healthy and an extraordinary player.

Renegade training stresses posterior chain development. When moving a weight it is always lifted using the force and power generated from the lower body versus the arms. This same methodology holds true when throwing a ball or swinging a bat as the engagement of these large muscles are crucial to producing power and speed on the mound. Therefore, a player should not throw the ball with their arm, as typically taught, but with their legs. This is not the latest circus trick but should be interrupted to mean the lower half generates the energy which is then transferred to the arm. The arm essentially serves only as a slingshot transferring the energy from the lower body.

The same methodology is applied when hitting. The player begins in an athletic position, engaging the hamstrings, and then swings the bat as the hamstrings and hips generate energy enabling the batter to hit the ball with force, power and speed.

While this may seem difficult for many to grasp and some may blatantly disagree, we must acknowledge there are a bevy of youngsters being injured and experiencing pain when playing that no child should encounter. To pack some heat on the mound and reduce injury, training should employ techniques necessary to build a strong lower body.

Check out Boston Baseball Institute or Renegade Baseball on Facebook. For more information, contact Hordon Health at www.hordonhealth.com

Jennifer Calderone
Hordon Health