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

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

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

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

Moving forward, resistance training is, without a doubt, the most popularized method of “exercise”, especially within the United States region. Whilst the majority in the fitness and sports performance industry work under the self proclaimed ‘guru” category, only a small percentage of this performance group truly understand the unique demands of a resistance training program.

Constantly trying to make the obvious something complex, resistance training is quite simple when broken down into simplistic movements.

Per John Davies, “Lets also stress that this is isn’t difficult or complicated because in essence all weight room work is simply pushing, pulling, squatting or pressing (with of course actions such lunging, reaching and extending).. While this may be difficult to understand, even though the weight is in your hands the explosion of the movement comes first from powerful leg drive”.

Marketing ploys demoralize an already abysmal training market with the “secret to success” and “magic elixir”. Much to the chagrin of the masses, there is no secret or magic except brutally hard work and a well-balanced program design, attacking each resistance movement equally.

As a reader notices the simplicity of weight room work, the primary concern within resistance training is utilizing full body lifts, such that the body works in a single, harmonious fashion. A common trend in weight room work is to isolate muscles by the use of single joint lifts and machine based training.

Seeing that isolation exercises have been steadily implemented throughout mainstream fitness over time, the capability to move the body as one unit has been diminished greatly. Looking back, can a sprinter isolate the lower and upper body from moving in succinct patterns during a max effort sprint? Also, a golfer cannot isolate their core musculature and rotational movement from their limbs whilst driving a golf ball, can they? The point being made is that, whilst there is a notion of sequential (segments are moved one at a time called Proximal to Distal Sequencing (P-D)) vs. simultaneous (all segments move at the same time, in the same direction) sequencing, it is utterly impossible to isolate and break down movements into specific areas of the body during functional activity.

Furthermore, implementation of machine-based training has caused an extensive amount of compensation and misalignment issues. The nature of machines has been used to help the masses, but in the end has hindered more so than helped. Being that machine based training is a primary use, the ability to stabilize properly with the posterior chain and core musculature is nearly impossible. Machines cause a set range of motion per movement and take away the ability to recruit finite stabilizers that play a large role in everyday activity.

Though most of the resistance-training world has emphasized isolation and machine based training, take a step back and focus upon movements. Equally, weight room work is broken down; a clear-cut grouping of movements is to be emphasised on a daily basis.

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