Renegade

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

Kettlebell training is great teaching tool for athletes. It teaches them generate movement by utilizing the ground and root their feet and the action can be powered by the core structure.

Here is a short clip of two of my top Lacrosse players progressing through a complex. They project the weight through the hips into the arms and accept the weight and decelerate through the hamstrings.

Jake_Adam_kbcomplex

And not to mention the simple “conditioning” aspect that is manifested by the kettlebells never leaving your hands!

Are you an athlete? Not sure how to train? Where to begin?

Hit me up!
Shawn Moody
3 Rivers Rep!
RKP
moody01db@yahoo.com

Do you believe hypertrophy is a sign of athleticism? Today, we are consumed with the visual and are led to believe that certain physiques and body types are more beautiful and more valuable than others. Yet these images are not indicative of function, health, or athleticism. However, many males still spend hours in the gym lifting different body parts creating overly inflated muscles, because they believe this will make them a better athlete. The problem with this is hypertrophy is counterproductive to speed and other elements essential to being a great athlete. Most of these pumped up individuals are far from athlete and in fact clumsy. That is a result of isolating the muscles and not training the body as one unit. The systems within the body do not communicate as they should and fail to be fluid and graceful. These same pumped up, seemingly strong, males that can lift or squat hundreds of pounds, will very often fail when attempting to hold up their own body weight in a simple table exercise.

If your current workout regimen is focused only on hypertrophy than it is missing other essential components of true athletic training. Contact a Renegade Trainer in your area.

Jennifer Calderone
jcfitnessfirst@gmail.com
Hordonhealth.com

Although it seems that the Kettlebell has taken on the latest marketing buzz in the “fitness” industry, they have been utilized as a training medium in Russian since the 1700’s.

Everywhere we look there are “guru’s” flipping, switching and juggling and practically performing circus tricks with their kettlebells.??????????

Kettlebells are a great training medium and tool. But learn to generate proper movement patterns and focus on the rooted feel to projecting power. Simple, Simple, Simple…….

Stop at Exit 18E and learn.

Shawn Moody
three-rivers kettlebell specialist
moody01db@yahoo.com

In preparation for my journey out to select my Christmas tree for this year (ya, I didn’t call it a holiday tree…….my bad), I decided to rip it up in the comforts of my basement again. Not much time, so it had to be affective.

So, armed only with my kettlebells and Xvest, Public Enemy bounced off of the concrete walls and sweat poured into my DC t-shirt.

To fire up the engine I hit some DMC. (You haven’t attempted it? Shame on you! It makes a great stocking-stuffer!)

Hip mobility
Xvest on
10 burpees
Kettlebell Swings with doubles 10x
Kettlebell See-saw presses 10x
- rest as needed (but limit) and repeat for 10 rounds
Ab wheel roll-outs 4×15

Simple primal movement patterns. Works……

Oh no! The total reps added up to 300! Maybe this is the next “300 workout” some little fella can sell you on dvd?………LOL!

That’s for another post!

Until next time,
Shawn
three-rivers kettlebell specialist
moody01db@yahoo.com

Many individuals choose not to exercise because they don’t have the time believing an effective workout must be at least an hour. Yet this is simply not true when training the Renegade way. A grueling workout is possible in 30 minutes or less. Yes, truth-be-told, in under 30 minutes the “strongest of strong” can be brought to their knees begging for mercy.

There are many misconceptions clouding the health and fitness industry and for the uninformed this can significantly hinder progress. The length of a workout is one such misconception. People believe time equals intensity and many pride themselves on touting they’ve spent the last 3 hours at the gym. This is not the case as the ones who spew these proclamations from their mouths are the same individuals who SIT down when weight lifting. There is nothing intense about sitting, whether it be for an hour or three.

With Renegade training the time spent working out is not an issue because it is intense no matter the length of the workout. That is because Renegade focuses on training the entire body as one unit. The body works at the same time performing the movement with precession and speed all the while maintaining proper form. It is easy to lift a weight up and down with sloppy form isolating one muscle group at a time. Try lifting with proper form, paramount in Renegade, which means buttocks pushed back to a neutral position and shoulders squeezed. The intensity reaches another level.

Another great intensity booster, borrowed from John Davies’ article, www.prosource.net/content/articles/Articles-by-ProSource/fitness-the-old-fashioned-way.aspx, is rope skip. I often add a round of jump rope to a circuit of resistance training. This keeps the heart rate up and is very challenging.

If you are still skeptical, contact one of the highly skilled Renegade Trainers in your area and experience a “real” workout for yourself.

Jennifer Calderone
Hordon Lifestyle Management,
Boston, MA