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

Interesting to note, the second group of drills are much more progressive in nature compared to the previous sets of ladder drills posted yesterday. Each of these movements performs via focus primarily on lateral action, emphasizing the users’ dynamic range of motion and core stabilization.

As the drills become more progressive, cognitive processes review at a much quicker pace based off the increased peripheral vision stress. As these traits are performed, decisions will be made at a much quicker pace, causing reaction time to improve immensely.

Ladders are easy to use, affordable and pay rich dividends in training. Now get out there and get to work!

For reference to the ladder drills, check out The MMA Warrior

AND be sure to order Renegade Training’s Agility DVD so you can follow along at home.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

And now access has been presented of the first half (of 10 ladder drills) of the Renegade Training Agility Ladder System that has built champions and those willing to never accept defeat.

The first five of the series presented below delve into the notion of emphasizing simple motor patterns and the ability adapt to adapting to patterns and movement. Movement such as the distinctive linear patterns, running through the rungs and slalom/crossovers assist in quick foot movement, the ability to change direction and accelerate/decelerate in a moment’s notice.

For more information on agility ladders check out
The MMA Warrior

To implement the ladder drills immediately, purchase Renegade Training’s own agility DVD on how to utilize the system

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

Agility ladders provide the ability to enhance improved joint positioning and direct sports carryover through proper movement generation. Ladder work should be performance at an extremely quick pace, with little rest as well. As “additional stimuli” presents within ladder work, users’ reactions times and adjustment on the fly enhance as well, making ladders one of the key methods to train agility.

Examples of “additional stimuli” within ladder work would be the addition of carrying a football through each drill (football skill position) or the attachment of a partner used to mirror blocking schemes for offensive lineman. Furthermore, stimuli within different sporting events can be added to enhance the reaction and sport specific skill of the intended athlete.

” Perform the following introductory ladder work three to five times per week with each drill being done up and back twice. The entire ladder work session should not take more than twelve minutes. Like all our work, ensure proper posture is maintained and keep your eye up — never reinforce a habit that will negatively impact sport specific characteristics. The basic ladder session that you want to start with follows (to be released tomorrow). As you progress we will add additional work and varying stimuli” The MMA Warrior

To implement the ladder drills immediately, purchase Renegade Training’s own agility DVD on how to utilize the system

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

Progressing further upon the various methods of agility training, the agility ladder is the next step taken by an individual to gain agility and quickness to dominate on the field of play. Understandably, some might be hesitant to purchase an agility ladder; another easy to use method is to spray paint the “rungs” on to a grassy area, as I have done in the past. Whilst initially implementing the drills, move through the latter at a nice and slow pace until comfortable with the movements.

As mentioned below by John Davies, most athletes performing ladder drills do so in an inefficient manner. When teaching ladder drills, never compromise the sports specific nature of the movements, such as keeping the head on a swivel and proper positioning of the hands/arms to react to incoming threats. In both sport and life, “playing” without Proprioception of the surroundings can lead to danger and possible injury.

” Ladder drills teach a tremendous variety of skills, including foot positioning, quickness of feet, efficiency of movement and even a unique carryover to sport specific movement if trained with proper joint angles. Ladder work should be performed in the most sport-specific manner possible, head up at all times. Each drill is performed twice daily immediately after completing Rope work.” The MMA Warrior

If at any point proper form breaks down during drills, stop the drills to reinforce never improper motor function. By performing the drills repeatedly, with picture perfect form, a motor ingrain will develop, causing quicker reactions and carryover to sporting events.

To implement the ladder drills immediately, purchase Renegade Training’s own agility DVD on how to utilize the system .

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

After adapting to the learning curve of skipping rope, users can then progress onward into a specific pattern aimed to cut fat, develop agility and promote conditioning.

Once progression develops with the skipping, implementation “rounds” combining skip patterns and basic bodyweight conditioning drills (pushups, burpees, etc) is advisable. By means of the combination of bodyweight work and skipping drills, individuals can have a great workout to tone their body and lose fat.

“Once these movements are learned we can move into the following three-minute “rounds”:

Renegade Rope Skip Pattern™ ‘”time per (in seconds)

0 to 15 basic 2 feet together

15 to 30 Crossover

30 to 45 Ali shuffle

45 to 60 double skips

60 to 75 side to side slalom

75 to 90 crossover

90 to 105 hip turn

105 to 120 Crossover

120 to 135 hip turn, to left only

135 to 150 crossover

150 to 165 hip turn, to right only

165 to 180 high knees

Rope work is performed daily after the dynamic range of motion work with three to five, 3 minute rounds, each with one minute rest intervals. From this, the next step for the fitness professional is building into full scale, high energy fitness class. Sessions

Combining basic calisthenics layered with rope routines are easy to implement fitness classes that can be implemented in any location. In times of economic struggle, stress release by means of exercise is of the utmost importance. Furthermore, the only equipment needed is the actually rope, which can be purchased for a low amount of money. The result provides users a fun workout that will decrease body fat, reduce stress and conduct in any possible setting.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

For many, starting work with the jump rope will be an old experience revisited from youth, or perhaps it might be your first time touching the rope. Either way, it won’t take you too long to adapt to the skill and it’s advised to start with slow, progressive skipping pattern for introductory users and build up skill sets over time. As new variations are introduced, be patient and focus upon form and fluidity of motion. Building up tolerance to different movement patterns is key.

Once comfortable jumping, begin to use the following movement patterns:

“Basic two feet together: jump with both feet together and only high enough to clear the rope passing underneath; speed is at the maximum pace.

Crossover of Hands: as the rope starts to pass overhead, quickly cross one hand over the other in a whip like fashion.

Ali Shuffle: shuffle the feet back and forth

Double Skips: jump high while turning the rope as fast as possible so that two revolutions of rope are completed for each single time the feet contact the ground.

Side to side slalom: with the feet together, jump quickly from side to side over an imaginary line. The distance of the jump should be small (approximately six inches) with minimal clearance as the rope passes underneath.

Hip turns (feet parallel): Skipping with the feet together, quickly turn the hips back and forth, 90 degrees each turn.

Hip turns (left foot forward): With the left foot in front, akin to a boxer’s stance, quickly turn the hips from back to straight ahead to back to the starting stance.

Hip turns (right foot forward): With the right foot in front, akin to a boxer’s stance, quickly turn the hips from back to straight ahead to back to the starting stance.

High Knees: Run in place with the knees high. As technique improves with each of the above movements, athletes should utilize a three minute “round” with the following pattern for a more aggressive approach. ” Sessions

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

Speed is the magic elixir, the special potion that each person requests. “Guru’s” rant endlessly about how they have the secret weapon to increase speed, but in the end… if you work hard and have a balanced training design that focuses on each spoke of the Wheel of Conditioning, individuals will be able to increase their speed greatly.

So what is the first step in order to improve your speed? Firstly, you must attack range of motion work (both dynamic and static) intensely on a daily basis. With the added range of motion of the core and lower lever musculature, your body will work much more efficiently and be able to withstand the rigors of training. Attacking dynamic range of motion work, I would suggest the RED2 system via “In Search of Power” article series by John Davies, on Prosource.

Furthermore, the post workout static range of motion work will help decrease soreness and increase recovery time. Check out Renegade Pink series on Yoga training. “Pink” is a follow-along Yoga DVD series aimed at promoting injury prevention of the lower back, recovery from strenuous exercise and improving the quality of life for every individual.

I would suggest all readers begin to make use of the following preliminary development program plan a minimum of five times per week at the start of training, in conjunction with the yoga series “Pink”.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

Many individuals look for the new, innovative machine or top-secret training program in order to maintain their fitness and athletic ability. Sadly, static range of motion often overlooks. Static range of motion work has the unique benefits of injury prevention (especially that of the lower back and core musculature) but also aids in recovery. The ability to recovery quickly and progress with workouts is paramount; relax into the stretches and clear the mind into a tranquil setting for maximal benefits.

Add in static stretching post workout and you will train longer, feel better and quality of life will improve!

“Static range of motion work is performed with long passive stretches and deep difficult holds, with extreme muscular tension, controlled breathing patterns and will assist in eliminating tension from the body. We utilize a diverse program that should be done at the conclusion of each training session without exception and is highly recommended at the conclusion of each sports specific session as well.”

To be strong you must be soft. To be powerful you must be graceful, to be able to fold effortlessly and just as easily explode you must be supple. Sessions

Check out Renegade Pink series on Yoga training. “Pink” is a follow-along Yoga DVD series aimed at promoting injury prevention of the lower back, recovery from strenuous exercise and improving the quality of life for every individual.

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers

Renegade Range of Motion work separates into both dynamic (movement based) and static. To warm the body up for the rigors of training, dynamic movement implements using a variety of methods, such as hurdle drills, tumbling and bodyweight movements. In order to gain the most from each workout, add in dynamic range of motion work prior to the bulk of your workout for added benefits. In the future, I will attack specific training methods for dynamic range of motion work.

“Dynamic range of motion directly impacts upon performance in all athletic situations and is extremely important… It involves general and ballistic type movements to assist with hip, shoulder and spinal rotation and overall development and is performed at the start of each session. This will help prepare and loosen the hips, shoulders, back and activate the core for training as well as recognizing the relationship that the spine has in controlling the position of the torso in space and that the shoulder and hips control the arm and leg in space.” Sessions

Check out Renegade Pink Series for an at home Yoga workout you can follow along to. No nonsense and guaranteed to improve the style of your life!

Jordan Collins
RT professional (Kettlebell specialist)
DMC™ Auburn: Tiger Splashers