Renegade

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

Considering the NFL Scouting Combine has recently passed, along with a variety of Pro Day testing outlets taking place, “testing” parameters are a hot topic within the fitness and sports performance world. Therefore, it seems, the notion of testing numbers, such as 40-yard dash times and bench press repetitions, have replaced the old adage of “sports performance”. In a time long ago, the concept of improving ones’ ability to succeed on field of play is far removed from common means of training.

The frequent means of training design if focused upon resistance training and the notion of “strength”. Although many enter a weight room with the allure of mystical numbers in certain resistance exercises, sadly, many go about their training in an incomprehensive design. Most resistance-training enthusiasts implement erroneous method of advancement, aimlessly juxtaposing a myriad of exercises deemed favourable by the masses or so called enhancement specialists.

Whilst contemplating the meaning of “strength”, a broad variety of topics shall provide discussion, depending on the point of emphasis. Strength can be broken down into distinct categories, attacking areas of concentration including absolute, endurance, explosion, acceleration or perhaps the single greatest determinant of resistance success….speed strength.

Speed strength is a unique combination of traits, with “reactive” strength playing a primary role in development. “Reactive strength, which is best described in layman terms as being able to put the brakes on and change direction, switching from an eccentric, yielding action to a concentric, overcoming one. Greater reactive strength will shorten the coupling time (period between eccentric and concentric) and result in greater force and power” (John Davies).

Seeing that a base framework outlines desired improvement of resistance training demands, considerable emphasis upon Newton’s Three Laws of Motion should be placed when seeking knowledge of exercise. Delving into Newton’s Second Law, “the net force on an object is equal to the mass of the object multiplied by its acceleration”. As the basic definition of the law is explained, the formula of (F=MA) is exhibited. In order to increase the force of resistance, either the weight of the object lifted (Mass) can be increased OR the speed of the particular movement can be increased (Acceleration).

Whilst the increase in mass seems the most appropriate measure, and the most oft employed, in-fact the notion is far from the truth. At the same time mass is increased, it becomes far more likely that postural alignment shall be compromised in order to hoist up the overwhelming amount of weight for most. Continually emphasized, many jump into resistance programs, especially with increased loads, far too early. Instead of increasing the load to one in which a user cannot handle properly, it is best to lighten the load and increase the speed of movement.

In the future, a variety of training measures will be discussed in order to gain maximal benefit from resistance training. The measures presented will not only improve performance on the field, but movements of daily life as well.

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

With the Wheel of Conditioning addressed, a complete outline is being presented regarding athletic and fitness enhancement. As continually stated, each spoke shall be equally emphasized in order to bring complete balance towards training design.

“As you review the “Renegade Wheel of Conditioning™” one very obvious omission from standard training models is “balance.” With much of the training world enamoured with proprioreceptive training and proceed to sell useless pieces of equipment, usually with (paid) endorsement that has absolutely no basis in science” (John Davies).

Though most attention “balance” training has recently received in mainstream fitness settings, the notion of such methods are undoubtedly distorted. A glaring misconception upon physical attributes, balance, or more aptly entitled proprioreceptive, work is a combination of all other physical attributes emphasized in the “Renegade Wheel of Conditioning™”. With considerable emphasis place upon traits such as strength, range of motion work and core stabilization, the notion of “balance” interweaves in every task presented.

Controlling movement throughout various planes and axis of space exists from the moment one wakes until slumber. Instead of focusing solely upon balancing on intricate boards and imperfect terrain in order to improve “balance”, attack all other attributes in order to gain the necessary body awareness to be successful on the athletic field and every day activities alike.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn

Progressing onwards, med ball work, used as methods to enhance recovery and dynamic range of motion, is also an excellent addition to introduction of explosive training.

Further areas of concern whilst dealing with med ball training are as follows:
1. Explosive training,
2. Advanced explosive complexes

Moreover, focusing upon force production and power output, explosive training implementation is advisable to be with a partner in order to stabilize the forceful throws from the partner. Returning to the concepts of Renegade Training™, basic med ball circuits implemented in early training phases are typically performed in a conducive environment for the athletes. As training progression advances and abilities improve over time, the notion of “stabilizing within destabilized environments” is naturally put into service during training sessions. No longer are conducive environments available, instead, imperfect terrain and backgrounds are the norm. Adapting to the chaos of training demands becomes second nature for advanced levels athletes. For instance, a simple progression of performing circuits of exercise on a stabilized terrain, such as concrete, shall progress to grass and furthermore sand pits. In addition, increasing the weight of the ball shall provide an added component emphasizing explosion and power.

Over time, a broad based med ball program could be implemented, replacing typically “resistance” training. However, as John Davies states, “This is only in advanced levels where intense harmony of hands to feet, shoulders to hips, elbows to knees are displayed with the duality of mind and body unity and thus limited exclusively to highly advanced athletes. Once this occurs, the imperfect or chaotic environment has been adapted to and evolves to a perfectly calm setting”.

Seeing that an athlete evolves, destabilized nature athletic demands constantly change, providing the athlete a variety of stimuli and motor functions to adapt to on a daily basis.

To learn further of various Medicine Ball benefits, order Medicine Ball Training for Recovery for recovery and fat-loss training OR OMEGA SERIES MEDICINE BALL TRAINING DVD in order to gain power and explosion!

Jordan Collins
RT professional (Kettlebell specialist) DMC™ Auburn

Today average levels of fitness have plummeted. Basic body weight exercises are presently “too advanced” for most of the population. The average person cannot even jump rope for more than a few seconds without becoming winded. Many individuals also lack the hand eye coordination and body control necessary to skip rope. The reason for this and the appalling decline in our nation’s overall health is due to a decline of exercise and general activity.

Our nation’s poor physical condition and health is shocking but must not be ignored. We must employ the necessary tactics to get our nation’s health back. One simple and inexpensive way to begin is with a jump rope. Although there are vast arrays of fancy fitness products available, the basic jump rope is a far superior item than others for cardiovascular conditioning and will have remarkable effects on improving overall fitness.

In addition to increasing cardiovascular efficiency, skipping rope also offers gains in foot and hand speed, increased work capacity, improved motor skills and will aid in the reduction of body fat. It also adds fun and provides a new challenge to a tired workout regime.

Jennifer Calderone
Hordon Health

In a land of abysmal training methods and oft unqualified trainers, the implementation of med ball training can spearhead athletic and fitness gains. Within introductory levels of training, work shall emphasize full bodywork emphasizing the core musculature and rotational power.

Once again, the first two areas of concentration for med ball training are as follows:
1. Recovery and regeneration,
2. Mobility specific work, introductory

“Certainly the first two sections are very closely related to one another. My consideration for distinguishing the two relates to the varying planes of motion and the concern of dynamic flexibility within the torso, which is of course a highly important sport-specific function” (John Davies).

Turning to basic anatomy, the body is split into 3 planes of motion; Coronal (front to back), Sagittal (right to left) and Transverse (top to bottom). Reflecting upon basic concepts of movement generation, each of the three major planes of motion must be addressed within training. As with all components per functional training, the core musculature provides a framework for all else to be built upon.

Proper development of finite stabilizers and rotational work is imperative within not only one plane of motion, but within an assorted array of movement patterns. Med ball work is unique not only because of the exceptional stabilizing patterns developed as partners accept, direct and redirect the force of the ball to the other, but also through free range of motion the training encompasses. Med ball training enables users to provide full range of motion in multiple planes, becoming a further advanced method of resistance progression as movement generation and force is adapted over time.

To learn further of various Medicine Ball benefits, order Medicine Ball Training for Recovery for recovery and fat-loss training OR OMEGA SERIES MEDICINE BALL TRAINING DVD in order to gain power and explosion!

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn

Our nation’s health is deplorable. We are more obese than ever. At the same time, we have more technology available that should help simplify our lives and provide us with more free time. One might think we’d be more fit with additional hours available to exercise as a result of these modern day technological conveniences. Yet this is simply not the case. In fact, advancements in technology have proved counterproductive to our health as we spend endless hours sedentary while utilizing these gadgets. At work, individuals are “strapped” to their desks much of the day as most tasks are completed with the aid of the computer. Even simple communication amongst coworkers occurs with just a few simple key strikes and a click of the mouse.

Sadly, our children are severely paying the price. Today they are moving far less than ever before. As children, I know many of us fondly recall times spent outside playing baseball, basketball, hockey, riding bikes or simply running around. Not only were friendships formed but overall health and wellness remained high. Today this is not the case. Our children are less active and more obese than ever before. This sets the stage for a life time of bad habits and unmanageable obesity rates. Therefore, it is crucial to make health and exercise a priority early on. Turn off the video games, computers, and other technology and get our youth onto the playing fields exercising and having fun.

For more on this topic, don’t miss this month’s issue of DMC.

Jennifer Calderone
Hordon Health

Perhaps the most effective training medium, Medicine ball work is an indispensible component of any training program. A distinct advantage of such a medium occurs in the ability to perform movements alone (against a brick wall for instance) or via a training partner. Each method provides a diverse array of advantages to the athlete. Whilst training unaccompanied, intensity level and fluidity of movement shall be mastered. In past training settings, a brick wall became my best friend in such cases.

Moving onwards, the next point of emphasize regarding med ball training is the versatility of the medium at hand. Depending on specific function, the med ball can emphasize specific athletic traits, whilst also conveying an easy to use system that provide implementation within any location.

Med ball training could be loosely categorized within four major areas:
1. Recovery and regeneration,
2. Mobility specific work, introductory
3. Explosive training,
4. Advanced explosive complexes

As I broach major areas oh emphasis regarding med ball training, it is important to note that work can be tailored to individuals of any ability, whether sports specific work is the primary goal or general fitness alike. Med balls are highly accessible items, with purchasing enabled at many local stores and are inexpensive as well. Furthermore, such training is highly compliance friendly. Complete training programs may revolve around medicine balls, so check back as certain areas of focused are discussed further.

To learn further of various Medicine Ball benefits, order Medicine Ball Training for Recovery for recovery and fat-loss training OR OMEGA SERIES MEDICINE BALL TRAINING DVD in order to gain power and explosion!

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn

As touched upon in the first part of the Work Threshold series, primary development is based upon basic callisthenic work, focusing upon the posterior chain and core musculature whilst making use of a plethora of bodyweight movements.

Alongside the “typically” bodyweight exercises, GPP work can always attack from a “weighted” vantage point. Both methods of development employ a wave pattern, aiding in recovery and emphasizing stabilization of the core.

“With a proper work threshold development program, recovery from strenuous activity will be improved, motor skills enhanced, posture maintained, the core / trunk region will be stabilized along with a strong posterior chain, movement will be dominated by a powerful lower body as the athlete will be able to adjust to situations under duress” (John Davies).

Irrelevant to many, making chaos your home is a point continually emphasized within GPP work. Constantly adapting to chaos and the various demands of such arduous training is NEVER overlooked. Once chaos and adaption occur, generalized athleticism and fitness amplify greatly. As generalized fitness promotes, the “Renegade Wheel of Conditioning™” spokes are fortified and progression into specialized work will occur over time.

Consider work threshold development a centre to ferociously addressing weaknesses into strengths. Shoring up weak spots is of utmost importance because a single weakness can destruct a multitude of strengths.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn