Renegade

Power 101

Over the years I have met some great mountain bikers in the state of Connecticut.  After the rides, many if not all of these fellow bikers ask me how I got so explosive on the bike.  They are amazed at my acceleration in flats, powering through technical sections and the power at which I climb.  My return question to them, “What kind of strength program do they perform?”  Many of the bikers did not work out with weights or the ones that did were performing the wrong exercises or protocol.

When taking a look at riding a bike you are pushing and pulling with each and every pedal stroke.  You are also perform this pushing and pulling with one leg doing the pushing while the other leg is doing the pulling.  With that being said, within your training program you should have a steady diet of single leg movements.

Check back for part 2, where I will show you how to do lunges for pedal power and destroy your competition.

The Beast

Ronald Lelko

Clients, athletes, society and nutrition experts make eating right to complex. KISS – Keep It Simple Stupid!  I try to convey this message to all of my clients and athletes.  Eating right is very simple!

The first thing you have to do is take all of the processed foods out of your diet.  A good rule of thumb to live by is anything that can be stored longer then a week or more without going bad can be considered a processed food.  When doing your grocery shopping stick to the outside of the food store, all of the processed foods are in the inside aisles.

Next time you go food shopping take a closer look at all of the food items on the outside of the store.  Many, if not all, of these foods are from the earth and will go bad after a week. Because of the short shelf life of these foods you should go grocery shopping one or more times per week.  These natural foods are the ones that you should be eating and come from an organic source if possible.

Look for Eating 101 part 2: Protein.

Ronald Lelko

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