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

Whilst discussing theory behind my most recent release, Eccentric Strength, alongside Mr. Steven Barlow, the topic of eccentric loading was brought up in conjunction with Squatting. The notion presented by Mr. Barlow brought about an increased adaption demand towards Pause Squats compared to a “normal” Back Squat.

“Fast eccentric with short pause reps in essence an adaptation upon the science behind depth jumps, with a classic strength training protocol but used technically via Squats. The advanced athlete drops into a low squat position by the use of a very fast eccentric drop to a 1-2 second dead stop pause at parallel position followed by explosion up (John Davies)”.

Knowing full well that the concept is perplexing to many, logic towards the methods behind the madness turn out to be quite simple when taking a step back and analyzing the transition from concentric to eccentric action. Quite naturally, profound power is of necessity in order to properly complete the lift and maximize benefits.

Common rationale would assume the SSC cycle is no longer in place during the process of pausing at the bottom position, however, the acquisition of proper hamstring loading is bound throughout movement. On top of the increased fibre recruitment, as Mr. Barlow stated, to move the weight properly, but is the cycle removed or simply translated in a different manner compared to the movement without pausing at the base?

The quick eccentric drop of the pause squat, combined with the short pause holds, will add to force production…requiring more power and fibre recruitment to shoot out of the hole. In summation, eccentric loading can be expressed in a variety of forms, but above all else, fluidity and speed of movement are paramount while tapping into the Stretch Shortening Cycle.

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

Amongst a variety of commonly associated traits within athletic circles, force production and power not only improves resistance-based work, but also creates an athlete with tremendous speed and flexibility. In almost every training facility, speaking with full confidence, training loads implement improperly within resistance training. In the oddest set of circumstances, the notion of building “strength” and power”, over time, has simply been replaced with improved hypertrophy and muscle mass gain.

A dramatic change within mainstream fitness over the years has altered the methods towards sports-specific training. Looking the part has now become far more important than becoming a complete athlete. Whilst many athletes appear to “look like Tarzan”, the individuals “play like Jane”. Combine warriors run rampant, simply throwing up “impressive” testing day parameters, only to be ill prepared when called upon the field of play. Focus upon maximal generation of power is the quickest method to develop athleticism and succeed on the field of play and all walks of life.

“Within appropriate “Focus Lift’s” we will utilize training loads in the 40 to 65% range in order to generate maximal muscle velocity with total relaxation of the antagonist group. Bar speed must always be at an optimal level to emphasize maximal force production and with perfect postural alignment” (John Davies).

A common misconception within the training world is the aimless implementation of training loads and their varying degree of applicability. While most in the industry preach either volume based training, performing rep after rep endlessly, or decide to participate in near max effort lifts on a daily basis. Both methods of training will halt longer-term progression and limit true athletic qualities.

Take an individual to attempt near max effort Squats. As the lifter performs the exercise, movement generation will decrease and postural alignment will more than likely break down as the excessive hoists upwards.

Reducing the bar weight will provide users the ability to increase bar speed tremendously. As the speed of bar is increased, juxtaposing with eccentric action spoken about previously, force production skyrockets.

In the meantime, purchase Speed: Parts 1-3 in order to destroy competition and improve speed through a variety of methods.

Jordan Collins
RT professional (Kettlebell specialist) DMC™ Auburn

Repeatedly, countless numbers search for the magic elixir to sustain power, increase strength and exceed all expectations in a weight room setting. Considerable time is spent attacking resistance training, yet it is shocking to note the overwhelming majority implement improper movements and, furthermore, truly have no understanding of the determinants of true “strength”.

Though most attention has been reserved for the concentric (muscle shortening, under tension) portion of a lift, undoubtedly, considerable emphasis must be placed upon developing quality eccentric (muscle lengthening, under tension) strength.

“Eccentric strength is something that cannot be stressed enough and quite possibly the most impactful element of our weight room work. Focus on the control and speed of eccentric components of lifts. The greater the speed of eccentric action (kinetic energy) will result in faster concentric movement, enhanced factors of RFD and in turn reactive strength” (John Davies).

Unbeknownst to many, the properties of acceleration and velocity play a vital role within the “complexities” of resistance training. Movement in a concentric fashion provides an eccentric acceleration force, which then creates an equal and opposite force upon the ability to “lift” a weight.

Stemming back to Newton’s Laws, each force unleashed will provide an equal and opposite force. The notion of increasing concentric movement will be achieved by producing additional speed throughout the descending, or eccentric portion, of a movement.

Reflecting upon reactive strength gains, once eccentric speed enhances, the coupling time (transition of eccentric to concentric) reduces. As the coupling time decreases, reactive strength will unleash through the roof and force development skyrockets greatly.

Renegade Training offers a unique perspective upon “strength” development, focusing on speed and power output in order to translate resistance work into applicable work for on the field (and in everyday life) settings.

Jordan Collins
RT professional (Kettlebell specialist) DMC™ Auburn

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!

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

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

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