Renegade

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.

I am ordinary person in extraordinary shape because of Renegade. Less than a year ago, although I was lean and had some muscle tone, I was not strong. I could barely lift a 10 pound dumbbell much less a 45 pound Olympic bar. My balance was poor with relative flexibility. I was also “front loaded,” meaning I had quadricep development but no hamstring, glute, or lower back strength. Lacking total body communication my movement pattern was choppy and awkward and my gait abysmal. In a nutshell, I had attained a slight level of fitness that was not complete and my training was doing nothing to correct my weaknesses.

Fast forward one year, my entire posterior chain is developed and I can now move a weight with speed and power. My endurance, balance and flexibility are by far the best they’ve ever been. My body moves with ease and my gait has significantly improved. This is because Renegade training encompasses all aspects crucial to highly functional development. Most other training programs focus heavily on one element, often hypertrophy, and let all others fall to the wayside.

If your current program is failing you, experience the only comprehensive fitness program out there. Your fitness level will soar to new heights.

Jennifer Calderone
Dedham Strength & Fitness
Hordon Health

Plateau(s).
You hear the term often in the gym, magazines, and just about anything related to fitness. A big plateau for most is transitioning from the “Hang” position of a snatch or clean to performing the exercise through its full range a motion, correctly. While many factors must go into breaking through this plateau, a helpful tool is the kettlebell. Unfortunately most of the power racks in the gyms now days are not conducive to setting various pin heights from the knee joint down to the feet. This leaves you with creating your own blocks on either side of the barbell out of plates, wood blocks, or aerobic steps. We all know about “Murphy’s Law” and you can just imagine what negatives can result from setting a round plate and bar on top of any one these surfaces in a gym atmosphere. True, you can easily design a set of homemade blocks with safety stops so you do not crack those lovely mirrors. This method works great, but I found that most people tend to stack whatever is available and not bother to go through the process of design, construction, and more important safety.
An easier solution is the kettlebell. Its stable bottom allows it to be elevated easily and safely on just about any surface available in the gym. Even a single 2×6 works great, is easily transported in a gym bag, and requires little to no modifications. As an added benefit you have the luxury of doing single arm snatches and cleans to help you break through that plateau.
If you are thinking about buying a kettlebell, shop around. Different manufactures offer varying handle heights. As an example I own several forty pound kettlebells from three different manufactures. All three have different heights from ground to grip. The tallest kettlebell is three inches higher than that of the smallest. Consider your weaknesses, needs, and plateau’s when shopping for a kettlebell.

If you need help busting through your plateau, give me a shout. I am located in Bear, Delaware and still have a very limited number of evening and weekend slots open for your training needs.

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

If you have been meaning to get back into training or if you have never trained and are planning to start – let me borrow an old phrase that got a ton of use out of…”Just Do It!”  If you keep putting it off until everything is in order – you will never start.  (That little nugget applies to everything in your life actually!)  Do something for 15 minutes one day and the next shoot for 20…  A great place to start would be with John Davies great DVD –  ”Pink” – http://www.renegadetraining.com/pink.html.   Or if you want to start with the kettlebells…try “Exit 18E” http://www.renegadetraining.com/kettlebell_dvd.html

You just have to make a decision to get up and get moving!  You will be glad you did!

KB swings are a great movement to increase your dynamic flexiblity in your low back and hips as well as warm up the area and get it ready for the chaos that is a renegade workout. If you don’t know how to do these – contact your local Renegade KB specialist to schedule a time to learn! I am in the Eastern Iowa Technology Corridor – email me at renegadeiowa@southslope.net

The word renegade brings to mind ideas of a person who leaves the pack and its ways behind and forges out his own path. Renegade Training is very much like that – the ideas and concepts involved are not what the typical trainer will apply and do not get typical results. Kettlebells are a tool that many Renegade Trainers use to achieve these atypical results. My company is called Victory Fitness and our slogan is “A different way to a different you!” If you want to make a change, the Renegade system is the way to go.
I am Matt Slaymaker, a senior level Renegade Trainer in Iowa. I am a Kettlebell and DMC Specialist. I also am the owner of Victory Fitness, a company that specializes in Renegade Equipment and Renegade Training. You can contact me at renegadeiowa@southslope.net.

We live our lives to the fullest, or so we are informed by the media and its cronnies. Anything and everything has to be done and done right NOW or you will miss out on something or other but you are not sure what you will miss out on but still you do it.

But do we REALLY make every second count?

Do you ever really make time for family, fitness and yourself? I have lost count of te amount of times people have bleated to me about not having enough time to train, yet these very same people think nothing or spending an hour or two sat in front of the goggle box playing games or watching some trashy soap opera most evenings. Well here is a revelation for you, how about when the adverts are on you actually get off your backside and do some movements. What is to stop you cracking out some kettlebell swings during ad break 1 then some snatches the next and so on. Before you know it you have pieced together a workout and looking to do the “workout” away from the television and in a more structured manner.  Soon you`ll be wondering how you ever managed not working out.

Make every second count.

Steven Barlow

Certified Renegade

Trainer DMC Professional

I read the magic pill post Jenn wrote and wanted to comment further on that issue, not only is exercise important through life for the reasons she stated but if you have  suffered life altering injuries it can make the difference between being active or sitting in a chair eating cookies  your whole life.

At age 15 (I’m now 43) I suffered a broken neck C1C2 post and had to have a fusion using my own hip bone. MY Dr at the time told me to give up my sport career dream , so being a good patient like I am I went to the gym and started  working out very slowly to gain some muscle strength just to stay mobile, I was in a variety of neck braces for 2 years of all shapes and sizes.

I am a girl who will do something if you tell me not to. I have had several major surgeries ranging from brain to kidney to female issues and have maintained my attitude that working out and keeping fit benefits you in the long run. (I have gone through inactive periods where I got fat, lazy and discouraged because I had to take long layoffs from working out) If we let our fears rule our lives we will all be old fat and inactive. You have to have the attitude and understanding exercise will only benefit you in the long run, granted you may not become a professional  sports player but you can stay active and mobile which considering the cookie alternative  is much better.

People need to realize that exercise is not punishment but a benefit to what you can do later in life. I may not be able to do all the things I would like (such as surfing and rock climbing) but I can workout and I can help other people with their notions that oh I got hurt so now  I can’t do it.  I’m living proof that it can be done it’s all about attitude and determination.

Always keep in mind what we do now will dictate what we can do at 80 so always exercise even on a novice level it is better than nothing, nothing will leave you in a bad way years from now. Embrace your workouts know that you are doing something good for yourself even if it’s only a half hour a day it will pay off.

So now here I am 43 and a personal trainer and living proof that you can do it, you can make modifications to exercise(that is why having a knowledgeable personal trainer is important) Don’t let someone else decide what you can do you make that call.

You wander through the store glancing at the wares on show when suddenly, unexpectedly your eyes catch a thing of beauty. You walk over, heart beating faster and faster, you can feel the excitement build as you reach out your hand to touch and feel the beautiful smooth curves. This is what you have been searching for, you have found your very first kettlebell. And just like the vows you speak during your marriage “till death do us part”.

Steven Barlow