1. Turn the phone and TV off when you eat. 2. Meals represent fellowship between friends and family. Share the time with them and take time. Savor the meal, learn to eat in courses. 3. Moderation is a term that seems to have escaped modern society. Enjoying your food does not mean displaying gluttony and sloth-like habits. More is not better it is simply "more". Push away from the table and leave a little. 4. Consume 10-15 Vegetables a day at a minimum including cruciferous vegetables. With only 25% of the population eating enough vegetables this might be one of the most important considerations with our diet. 5. Eat healthy balanced meals with finely marbled meat, and fresh vegetable, fruit sources (in essence all items of plant origin which naturally includes beans and whole grains). Proportions should be roughly the size of your palm and make use of natural marinades (i.e. olive oil). 6. The best snack food is straight from the earth. Add fruit with every meal as well as real snack food that'll sustain life such as nuts and olives. 7. Drink more water and eliminate sugary / energy drinks completely as well as all soft drinks and artificial sweeteners, especially anything with high fructose corn syrup. Disease has a sweet-tooth. 8. Never consume man-made items. Ever. 9. Start each day with this centuries-old tonic. A simple blend of a few tablespoons of unpasteurized honey from local sources, 1-2 lemons squeezed in a glass of hot water every morning. 10. Drive by the drive thru as it creates lifelong debilitating illnesses. While the fast food markets have done a remarkable job of destroying dietary habits, it has also assisted in the destruction of the important fellowship of dining with family. There is nothing "happy" about a meal that has led generations towards obesity, life-long health problems and helped eliminated important elements of the family unit.Within supplementation I draw a very strict line amongst my clients, using a simple grouping of supplements that will have a powerful effect on all of our goals. However I wish to stress that these work hand-in-hand with our dietary choices and are to "supplement" our diet. In addition to a multi-vitamin such as ProSource's MegaMax Vitamin and a quality protein supplement such as NytroWhey Extreme I strongly urge the following five daily supplements:
A. Standard Training sessionsEach training session will commence with one of the simplest and most dependable training mediums that for whatever reasons seems to have be forgotten in the modern exercise work; the Jump Rope. Jumping rope has numerous benefits such as:
Iron Cross: from a low parallel squat position, feet shoulder width apart and holding plates or dumbbells parallel to the ground with palms facing in and move arms out away from you sides in a giant "T" as you stand upright. Squat Pull: The individual can perform either from the floor or standing on top of top two boxes (i.e. exercise "steps" work perfectly) as shown while holding a weight between the legs. Figure 1 shows the start of lift with the proper back alignment, known as the neutral position. This position is a perfect balance offering safety and places the back in strong position. Proper alignment of the back in this position is inherent with sufficient core strength and flexibility. The lower position, with the buttocks pushed back, forces the hips to drive forward and initiate the movement (Figure 2). Figures 3 & 4 complete the exercise as the hips are fully extended and the weight is lifted with a simultaneous pulling up of the weight. Swing: The Swing is a very simple exercise that can be performed with either a kettlebell or a dumbell. Assuming the use of a dumbell, grasp the weight in the middle part of the handle, push buttocks back into neutral back position. From this position drive the weight up with an aggressive explosive of the hips up and forward. Complete the exercise as the hips are fully extended and the weight is lifted with a simultaneous pulling up of the weight. Please note this movement is performed PROPERLY when the hips initiate the movement. One very common flaw is using the back is a lever and putting too much stress on it.The balance of the three "Standard" training days is made up of a simple "tri" giant set of three basic exercises performed one after the other. These are highly exhausting sets that will last roughly sixty sessions and will leave you very taxed. Rest between sets will be roughly 90 seconds however expect the fatigue factor to be enormous and to maintaining that work rate to be quite the challenge. Please note the weighted section of each of these tri-sets should utilize 40-65% maximum rep for six total reps over three to four sets.
Close grip Power Snatch: Grasping the bar with your hands shoulder width apart (or if you prefer, use dumbbells, sandbags or other object), shoulders should be pinched back as you push the buttocks back while the weight comes down roughly to the lower thigh / knee area. Once the bar touches the lower thigh / knee region, you pull the weight up with the entire posterior chain. As the weight is moving upwards, there is an "unloading" effect as momentum carries it up as you simultaneous drop under to catch the bar with a slight bend at the knee/hip. The weight is caught with arms straight and now simply stand up. Med ball Wood Chop and Jump: Using a light med ball (i.e. 4-6lbs), drop to squat position by pushing the buttocks back with a neutral back position and touch the ball on the ground. From this position, drive the hips forward as you leap up with ball extended above your head. Certainly many individuals depending upon conditioning levels should omit the jump and simply reach as high as possible with the ball instead of jumping. Burpees: From a standing position, jump as high as possible and land down on your haunches with your hands on the ground. Kick your feet back and jump back up again as fast as possible. It will likely take ten to fifteen seconds to complete five burpees Squat: As you walk into the rack, grasp the bar firmly with complete and absolute control and allow it nestle along your traps. With a good inhale of the lungs, the chest up, back strong walk out of the rack under control. Initiate the movement by pushing the buttocks back and ensure the angle of the hips and knees are the same as you descend to parallel or rock-bottom position, and then begin to reverse the motion in your ascent as you drive up against the floor. Pay particular attention that the torso lean isn't too far forward as this will have a dramatically different (negative) impact upon your training. Push Press: The key in our use of the Push Press, may just be to stay light enough that posture is maintained as we do not want to push undo strain on the back. Typically the common problem of those performing the Push Press is utilizing too heavy of a weight, which will not only create a multitude of problems but also reduce our desired effect. In performing the push press, start with good upright posture. The chest is "proud" and the weight is lifted with the drive generated from the legs. Initiate the movement by first performing the counter-movement of dipping down slightly then driving upward with the legs, simultaneously extending your arms overhead and catching the bar is with the legs straight.At the conclusion at the end of the Standard training sessions the following shoulder capsule work and postural holds will be performed. With the shoulder capsule work two exercises will be performed each session, of three sets each for 12 to 15 repetitions each for a total of six set of shoulder capsule work. With the postural holds, each hold will be done with holds of 15-30 seconds for 2-3 total sets Shoulder Capsule Proper strength training of the shoulder capsule/girdle has been proven to reduce the incidence of injury and improve general posture. These movements should be a part of every exercise regime in re-creating a strong shoulder capsule and some of best time spent for anyone in the gym. Careful attention must be paid to these movements, given their extraordinary importance for your long term health and athletic development. Given that you will be using two exercises per day, I have included five common moves that you can interchange at your own discretion.
B. Recovery SessionsThe "recovery sessions" are designed as the name would imply to help you recover from strenuous activity. They are relatively "simple" workouts that involve the standard rope work, a straight-forward medicine ball routine and should be followed with a static stretch session of roughly thirty minutes. Medicine Ball Training is used within this grouping solely for restorative purposes, utilizing a light ball typically in the four to six pound range. The following circuit should be performed with ten throws for each exercise moving continuously from one movement to the next for a total of two to three circuits. Chest Pass: Feet should be shoulder width apart and hips squared directly at the target. With a solid, rooted base and good posture explode ball forward with as much velocity as possible. One-Hand Twisting Chest Pass: Pay careful attention to set-up. Opposite hip should be directly facing target. Elbow is high with rear delts pinched back. Twist body back in a ¼ to ½ turn with weight transferring to back leg. In an powerful explosive move, twist body, with weight shifting to lead leg. Walking Chest Pass: This is same as typical chest pass but starting with one leg behind. Initiate the movement with a powerful step into the target, exploding the ball forward with power generated from your legs (repeat to opposite leg forward). Overhead Pass: Feet should be shoulder width apart and hips squared directly at the target. With a solid, rooted base and good posture and the body facing target, lift ball behind head and explosively throw ball directly towards target overhead. Walking Overhead Pass: This is same as typical overhead pass but starting with one leg behind. Initiate the movement with a powerful step into target and throw (repeat to opposite leg forward). Scoop Backward: Feet should be shoulder width apart and hips squared directly at the target. With a solid, rooted base and good posture with body facing target swing ball up and behind head swing ball above head, then between legs as you push buttocks back (into a neutral position) and then explosively pull hips through and bring ball up above your head slamming the ball straight ahead. Two-Hand Swing: With opposite hip facing target hold ball with both hands direct in front of you. Feet should be shoulder width apart and feet intensely rooted. Swing backwards, twisting and looking behind you, transferring weight to back foot with front heel coming off ground. In a swift, powerful action, explosively drive hips through transferring weight to lead leg as target faces target. One-Hand Swing: With opposite hip facing target hold ball with both hands direct in front of you. Feet should be shoulder width apart and feet intensely rooted. Weight transfers to back leg ball as held with opposite hand. In a swift, powerful action, explosively drive hips through transferring weight to lead leg as target faces target. Seated Throwing Twist: John Davies, Founder Renegade Training Chat Live with Coach Davies in the Renegade Training forums! From seated straddle position, twist body, reaching ball behind you and extend back throwing ball to side. Preferably this should be performed with a training partner / trainer where the ball is thrown back with speed, emphasizing the eccentric action.
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