Renegade

Recently I was doing some home based training of a client. The client expressed interest in Kettlebell work and stated they had previous Kettlebell training. The client was especially proud on how many swings they could manage within a certain time frame. While this is a surprisingly common goal among several Kettlebell training sites and forums, it is not among Renegade Kettlebell Training. Within this site we have covered some of the inherent problems of such an approach already. What we have not covered is the question why? When quizzed upon why exactly they do swings for high reps one of the most common answers is “lower back strength”. On paper this answer makes sense, but for those who subscribe to the monthly DMC E-zine have learned of the inherent problems associated with such approach and this in itself will be the subject of another posting.
The focus of this posting is what was discussed after our training session. The client knew that several years ago I operated a landscaping business and wanted to know if I still knew anyone that could do excavation work. Saying I did, I asked the client to show me what their plans were so I can get an idea on the scope of the project, and who would best fit their needs. The project was a 10’ by 15’ patio paver install. The client wanted someone to bring in a backhoe and excavate 7” of soil and then stone 4” of what was taken out as a base. The removed soil was then to be relocated in the yard 100’ or so from the site as fill. After the excavation was complete the client would install the pavers themselves. The time frame given was before the end of summer if possible. When I asked why they did not just dig it out themselves and wheelbarrow the dirt to the destination I received the “deep in the headlights look”, before finally the client expressed concerns towards hurting their back. See where I am going with this? What good is training if you don’t put it to use? What good was all that Kettlebell repetition work to strengthen your lower back if you can not shovel a patio pad and wheelbarrow some dirt? Your Kettlebell training should be used as a basis for allowing you do to other things in life. Renegade Kettlebell Specialists know this and design workouts with this in mind. Proper motor patterning and grafting see to it that when a project or event comes up you are prepared. It also reduces your chance of injury significantly.

For our next training sessions I will be introducing a new training medium to our workout: The Shovel.
We’ll start with some hurdle work, spider lunges, a round of GPP, transition into some kettlebell swings (4 sets of 6), and then work on that lower back strengthening with some cutting edge shoveling/pick axing in the neighborhood of 7” of soil, followed by some wheelbarrow walks, and then take it home with some DMC holds and of course Pink.
Will we finish the 10×15 excavation in one session? Of course not, but the client will certainly know what their workouts for the next week is going to entail.
Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com

Kettlebells are becoming increasingly more popular as time goes on. Like Coach Davies said, it is a cannon ball with a handle. It’s a training medium like many others. It does afford some benefits like portability and a change of pace from a regular routine. Recently, I have been thinking of my own development and how I used kettlebells in my journey. One of my favorite use of kettlebells were/are in trunk movements. I need to work on these once more and thought I could share some exercises that I did with them that were of tremendous benefit in my own athletic development. The first exercise I’ll describe in my next article will be the see-saw press. Until next time.

I have waited quite some time to post this article because I wanted it to be thought out well and presented the way that I mean to present it.  I don’t mean any disrespect to anyone of any specific sport with this simple thought of mine, but it has been something that seems to prove itself through my personal endeavors time and time again.  It seems as though athletes without proper sporting knowledge, are “arm dominant” in their sport, and likewise is Kettlebell Training.

What I mean to say here is that I have trained with the almighty Iron with athletes from all sports and walks of life, and more recently have come to start training with Kettlebells the same…with many athletes from all sports.  The more I dive into the individuals past on “sport” and on training in general, the more I come to learn why it is either so difficult, or so simple to teach them things such as a Kettlebell Swing.  Someone who plays futbol for instance seems to have a simple time picking up on the motions because they are used to generating all of their power from their legs and becoming victorious because of such.  Someone who was taught improperly how to play tennis/baseball/basketball/etc, has a hard time understanding that your arms are simply there as a guide for the bell, and are not intended to bear the brunt of the weight during the lift.

This is truly an article about 2 problems rather than 1 really.  The first being that there are far too many athletes out there that are playing sports where their hips and legs should be working harder than their arms, yet they were taught to get their arms stronger so they can “swing for the fences”.  The second concern is that there are far too many kettlebell instructors that are accepting of their pupils lifting heavily with their arms (or even worse, with their back as a sole brace) and the student is the one who pays in the long run.

Both issues can be solved with one very simple and precise solution.  All young athletes that read this and would like a serious tutor, and all people who are looking for a real trainer that isn’t going to use you for your money without your personal health and safety in regard….please head to www.renegadetrainer.com and seek out a REAL professional.

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

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

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

Our youth are unfit, unhealthy and obese. However, this is not only due to lack of exercise but also poor eating habits as children are no longer consuming fruits and vegetables. Instead manufactured foods, in arrays of abnormal colors, now replace a diet of natural foods. These manufactured foods are poisoning our children and will have disastrous consequences on their health, including early death, if eating habits are not immediately rectified.

Children’s eating habits are so horrendous, they at not only at high risk for a myriad of obesity related diseases but are also suffering from a host of other issues including hyperactivity and attention deficit disorder. While I am not a medical doctor, I firmly believe the varieties of chemicals our children are ingesting are largely contributing to these disorders and a host of others. While medication has become the typical solution as of late, eliminating the consumption of processed foods altogether is a far healthier alternative. As a result, our children would have more energy, perform better in school, and be physically fit. Proper diet has tremendous effects on children’s health and should never be underestimated!

For more on this topic don’t miss my article and other valuable contributions from team members in the April edition of DMC ezine.

Jennifer Calderone
Hordon Health
www.hordonhealth.com

Grip strength is a well debated topic within strongman circles. However you do not need to be within this circle to realize the importance of grip strength, just pick up a jar of spaghetti sauce. While simply working with kettlebells will improve your grip strength, there are other exercises that can be implemented to compliment your current kettlebell training.

The first exercise we will steal from “The Mark of R.” It is called simply: The Newspaper Rollup. Please, do not let the simplicity of the title fool you, this exercise takes the utmost concentration and dedication to perform properly.
Find a large piece of paper. It can be a newspaper, poster, junk mail, box-filler, whatever.
With arm outstretched, perpendicular to the chest, hold paper in hand.
Crumble into a ball without the aid of your other hand.
Repeat with other hand.
Okay, I lied about the implied complexity.

The second exercise requires you to drive the local sporting goods store and picking up a racquetball. Less than $4.00 will buy you three. Put one in the car, one at home, and one on your person at all times.
Place ball in palm of your hand.
Now squeeze ten times.
Repeat with other hand.
Too easy? Try a tennis ball.

Both exercises work quite well while doing Indo Board work. You are doing Indo Board work, right? They also fit in nicely with your “in the office” workout. You are doing your “in office” workout right?
Tomato sauce jars beware; Renegade grip strength.

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