Peanut Butter Porridge with Peruvian Cacao This is not your average 'porridge for breakfast' but a antioxidant rich meal to serve the demanding needs of an athlete as well as those dedicated to healthier living, to which I add that no athlete will...

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Pomegranate Raspberry Overnight Oats The simple yet profound truth is that no athlete will reach their potential if they fail the manage a nutritious diet. It truly is that simple and for all the promising athletes that fell short of their...

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Raspberry Banana Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. Simple, yet profound and any suggestion otherwise is nonsense for without the proper dietary support the utmost potential...

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Blueberry Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. This simple fact is equally a trying realisation for many as for decades proper dietary habits have rarely been emphasised...

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Recipe: Porridge, Eggs and Courgette Food is fuel to serve the demands of athletic development. Whether one is at the height of sport or a young athlete with dreams of the next level without the proper fuel no athlete can reach their...

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secrets to getting big results training at home

Category : John Davies, Training, USP Labs

There is a point in writing where I am not sure where to ease back on the throttle or simply go full bore. My concern is that in an era of super-connectivity moments and over-stimulated media I find truly motivational moments get lost in the “white noise”. Yet I am moved to tell you that just as a young boy learning from a man who took hills and taught “adversity is something you overcome”, goal achievement is possible despite the many challenges.

I stress this point given many making their first steps into exercise face a number of intense challenges. Whether waging battle against obesity or simply learning how to apply their efforts, goals will be achieved if you follow the right path and remain dedicated.

Success within exercise is not determined by expensive equipment or facilities where towels are warm and soft but a balanced training regime, a healthy diet and focused supplement plan that is complied with to the letter. Application of a proper program with purpose and intent will and I should add, always will, stand atop the victor’s podium.

To continue reading please visit USPlabs

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as well as Tumblr and Twitter and his daily blog for USPlabs.

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Pre-order John Davies new release The Mark of R part 3; THE LEGACY | Coming 1 June, 2012

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Learn how to perform the Iron Cross for total body development

Category : John Davies, Training, USP Labs, Video Log

Learn how to perform the Iron Cross for total body development with John Davies and Joe Burton. A tremendous movement for overall development that can be performed at the gym or in the comfort of your own home.

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how to achieve big results training at home

Category : John Davies, Training, USP Labs, Video Log

Of the many shifts in the exercise industry through my lifetime has been the evolution of training equipment. While this has seen many superb innovations as well as a broad selection of questionable products, without question it is suggested to the marketplace that results are dictated by the exercise equipment you utilize. Though this will annoy many of the “experts” in the field, no one piece of equipment is the panacea and very few are not replaceable.

Unfortunately within an industry with many purely supporting products because of the “all-mighty” affiliate sale or the like, items and theories are “log-rolled” simply because it results in a financial profit to the endorser rather than improve an individual’s results in exercise. With the exception of barbells, dumbbells and medicine balls, along with standard apparatus such as pull-up bars and skipping ropes, there is no piece of equipment that provides material benefit that cannot be substituted. Unlike exercise theories, programming, diagnosing flaws and imbalances, injury prevention and rehabilitation, each that can take many years if not decades of hands on education and experience to comprehend, most equipment can easily be substituted and will save users considerable funds as well.

To continue reading please visit USPlabs

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as well as Tumblr and Twitter and his daily blog for USPlabs.

Register for John Davies upcoming events in

Pre-order John Davies new release The Mark of R part 3; THE LEGACY | Coming 1 June, 2012

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Complex Training for Law Enforcement

Category : John Davies, Training, USP Labs

Through the now forty-two previous editions of the “USPlabs Iron Day” we have been able to provide our readers a broad array of training regimes to reflect their goals. Whether interest lay in strength and bodybuilding pursuits, weight loss, needs of the military and law enforcement community or athletics, these training guides can serve as a tremendous blueprint towards goal achievement.

This effort came about due to radically improved technology that allows us to communicate with readers to which we are ability to quickly respond to their needs. With an open line of communication via Twitter, Google+ and Facebook we have been able to provide up-to-date information on efficient exercise approaches and ensure all readers utilize USPlabs products just as I have to their utmost.

This commitment to providing information has taken an big leap forward with the very recent release of the USPlabs | Ultra Premium Supplements educational library which houses considerable videos on proper exercise technique and suitable for virtually every method of training. As we push forward with the USPlabs Iron Day we will be making great use of these videos and I invite you to share with your friends.

As per our original intent of the USPlabs Iron Day, each Friday we will provide a daily training program (per reader choice), with a follow up supplement protocol on Facebook. Readers would cast their vote via Twitter (through either direct message or the “@” function) or Facebook and decide the topic.
After much consideration the winning entry for this week’s episode of the USPlabs Iron Day is:

Complex Training for Law Enforcement


To continue reading please visit USPlabs

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as well as Tumblr and Twitter and his daily blog for USPlabs.

Register for John Davies upcoming events in

Pre-order John Davies new release The Mark of R part 3; THE LEGACY | Coming 1 June, 2012

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supplemental lifts for power and speed

Category : John Davies, Training, USP Labs, Video Log

Building explosive power, strength and muscular size is a unique blend of training measures. Much more than simply lifting weights, athletes much ensure their program not only utilizes the appropriate resistance movements and do so with proper technique but pay sufficient focus upon range of motion and work threshold, as well as sport specific needs. While many of the individual pieces of the “development puzzle” are relatively simple, bringing this recipe together is remarkably complicated and requires the well trained eye of experience to oversee and ensure all general athletic and sporting requirements are answered. Quite naturally the marketplace is rife with inexperienced trainers to which the athlete ultimately “pays” the greatest cost with unfulfilled goals that often result because the exercise regime did not understand the needed route.

From the broadest possible vantage, athletic training must start with lower body development and the ability to maintain posture under duress. Lower body strength and hip flexibility is very typically in inadequate and plays an enormous role in deciding an athletes’ fate. Yet one of the complexities of a proper resistance program is balancing the skill required to learn and perform movements correctly, particularly when the area relates to Olympic based exercises, with the needs of an athlete and time sensitive training.

While I am a staunch advocate of Olympic weightlifting movements for athletes as well as much of the general public, this issue of complicated exercises is solved with the additional use of their derivative movements, which for my purposes are referred to as “supplement lifts”.

Supplemental lifts

Clean Grip

Snatch Grip

To continue reading please visit USPlabs

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as well as Tumblr and Twitter and his daily blog for USPlabs.

Register for John Davies upcoming events in

Pre-order John Davies new release The Mark of R part 3; THE LEGACY | Coming 1 June, 2012

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