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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classic Shoulders and Tricep blast

Category : John Davies, Training, USP Labs

Through the now fifty-three 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 a tremendous 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.

Our choice for this week’s comes via Twitter and a member of the TestPowder beta testers who wishes to increase his Squat and overall leg power.

classic Shoulders and Tricep blast

How to perform Good Morning Squat

How to perform Bulgarian Squat

How to perform Jump Shrug (Clean)

How to perform STS™

How to perform the Cossack Squat

To continue reading please visit John Davies blog at 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

  • Montréal, Canada: 3 – 5 August

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

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fast weight loss in the Summer of Shred

Category : John Davies, Training, USP Labs

As many grapple with higher than normal temperatures this time of year there will be a natural desire amongst exercise enthusiasts to try to accelerate weight reduction goals. This, as you may have guessed, comes under the heading of “foolhardy” as most efforts of this kind are based upon unsound principles and merely the flavour of year in exercise culture.

In my career I thought I had seen every possible error and though disappointed with the training frontier in 1995 say, I never believed it would get much worse. Of course that ante was upped at the turn of the millennium as ridiculous ideas became common place in the exercise community, yet once again I believe it could not get much worse. This story would be repeated in 2005 or so and then took a gigantic step forward in the present as through media players extremely poor quality technique and notions are now accepted in many circles. It has virtually turned the exercise sector, once so steeped in rock solid principles into an absurd series of “tests” where the most likely result is injury and disappointment.

To continue reading please visit John Davies blog at 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

  • Montréal, Canada: 3 – 5 August

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

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major roadblocks for a lifelong athlete

Category : Uncategorized

The great nemesis of the lifelong athlete is not simply the unyielding advance of time and how it can ravage the best, but the issues of complacency and adaptation. This two issues are intensely challenging to avoid and, in some degree, impossible with the only recourse thorough examination of training, dietary and supplement regimes.

For the lifelong athlete, experience is the guiding light through trials of daily training that younger athletes are unable to comprehend. The chaotic nature of high pressure situations, where younger athletes quiver is the “alarm clock” for the experienced to wake and get down to business. Within elite level sport, many veteran players ease comfortably through practice at a modest pace before “coming alive” on game day to challenge allows the experienced athlete to wreak havoc on the opposition. Coaches accustomed to veteran players understand this and know all the bellowing of younger athletes is like a pup on the porch who barks loudly but has no bite and calms with a good scratch behind the ears.

To continue reading please visit John Davies blog at 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

  • Montréal, Canada: 3 – 5 August

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

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fast changes to accelerate muscle growth

Category : John Davies

In direct contrast to the present-day, the iron-game’s rich heritage possessed a “common sense” approach to exercise choices and applications. Though that will directly contravene those who find marathon two-hour plus training sessions in sauna conditions as too demanding much of this difference lay in the massive lifestyle changes that has occurred since that time. Without a doubt shifting dietary habits to processed foods from home cooked meals, physical education classes in school with high testing parameters and of-course playing outdoors until it was pitch black has resulted in a mainstream population that is woefully conditioned.

The “how” and “why” this occurred is varied but in the most straightforward points I can assure you there is no simple return route for the broad mainstream and each person must take it upon themselves to right their direction.

To continue reading please visit John Davies blog at 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

  • Montréal, Canada: 3 – 5 August

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

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Sledgehammer and Kettlebell training for recovery

Category : John Davies, Training, USP Labs

Prior to any article or discussion of health, fitness and sport condoning, please just me in thanking the men and women of the armed forces and families of our military veterans and wish them the very best this Memorial Day. On behalf of USPlabs, as well as the entire team at Renegade Training™, we offer our deepest thanks for the great sacrifices that have kept us from harm’s away and provided each of us rich freedoms.

The most significant weakness of modern sport training and exercise sector stems from the lack of activity outside the gymnasium. The lack of general activity, participation in sport, shifting habits regarding manual labour as lead to lowered general physical conditioning levels. This issue quite naturally bleeds through and seen not only in sky-rocketing obesity levels, general health matters but within direct exercise this leads to lowered results.

To accelerate training results particular emphasis must be placed on recovery. This cold, hard fact is a “secret” within elite athlete who spent the majority of their time targeting this matter. A training regime that works in conjunction with a dietary and supplement plan that facilitates quicker recovery from exercise is a hallmark of a good coach and includes the following three “prongs” of attack.

To continue reading please visit John Davies blog at 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

  • Montréal, Canada: 3 – 5 August

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

Share