Question: Jay, wrestling season is almost over and I have a few guys lined up to come in after the season. I have a general idea of what I want to do with them, but just wanted to see if you have any special considerations for these guys. Right now, my plan of attack is: 3-4 week recovery period with lots of SMR, stretching, rehabbing nagging injuries and imbalances, and bodyweight work Off-season training- work a lot of strength work with submaximal weights, explosiveness with jumps, med ball work, and Olympic lifts (dumbbell only). Also work on muscular… continue reading.

The NFL season has come and gone. Here in America we are entering that great sports void that happens every year between the end of football season and the beginning of baseball season. It’s the dead of winter, there’s very little to do and neither of the two most popular sports is on TV for your viewing pleasure. A difficult time for fans, to be sure. The good news is that gives you more time to dedicate to your training. There’s only about 16 weeks until Memorial Day weekend so there’s no time for slacking off. (***Shameless Plug Alert- 16… continue reading.

Recipe courtesy of Metabolic Cooking Makes 1 Serving Perfect for a snack, spread or sandwich Ingredients • 1 whole hard-boiled egg • 3 hard boiled eggs, whites only • 1 tablespoon Greek yogurt • Pinch of chilli powder • Pinch of garlic powder • Pinch of onion powder • 1 teaspoon apple cider vinegar Directions 1. Peel the eggs and slice the eggs in half. 2. Carefully remove 3 yolks (leaving 1 yolk) into a mixing bowl. 3. Mash the eggs with… continue reading.

Recipe courtesy of Metabolic Cooking Makes 1 Serving Ingredients • 1 scoop Vanilla Protein • 1 shot of espresso • ¼ cup of greek yogurt • Pinch of stevia • Pinch of cinnamon • 5 ice cubes Directions Blend and Enjoy! Nutritional Facts (Per Serving)   Calories: 169 Protein: 35g Carbohydrates: 3g Fat: 1g   Click HERE for more recipes from Metabolic Cooking  … continue reading.

I’ve been on a kick with this dessert as of late and figured I’d share it with The Renegade Nation. Blend 1 cup mixed frozen berries and cherries with 1 scoop vanilla protein powder and somewhere between 2/3 and 3/4 cup of full fat coconut milk. It depends how thick you want it and the power of your blender, the protein powder you use, etc. But I like it to be really thick like pudding so you can eat it with a spoon. So you may need more or less coconut milk. In accordance with The Renegade Diet rules fruit/fructose… continue reading.

I’ve covered this topic before but judging by some of the questions I receive I may not have been clear enough. So I’m gonna try it again… Fuck bulking and cutting. Clearer? The concept of bulking and cutting is old school bullshit that went out with fanny packs and jean shorts. For the initiated it means that you eat like crap for several months while training hard and heavy. The theory behind it is that it’s impossible to gain large amounts of muscle mass without getting fat in the process. So you accept a bunch of fat gain along with… continue reading.

Longtime readers know how much I have always loved and promoted bodyweight exercises. Renegade Strength Club members know how much I love gymnastic holds such as the front lever. I believe this should be part of everyone’s training arsenal and is an incredible lat exercise that is nearly unmatched. The first, most basic progression of the front lever simply involves holding yourself parallel to the ground in a fetal position with your back rounded and your knees on your chest. Do that 3-6 times per week for 3 sets of 10-15 seconds until it becomes easy. Then move on… continue reading.

By David Claiborne As a strength coach, one thing that I always try to make sure I do is to learn from the best. That is why last month, I traveled (once again) up to New Jersey to learn from one of the guys who originally got me in this industry and I turn to frequently for information to help take my coaching, and my clients and athletes results up another notch. Sure, I could join his Inner Circle (I did), and just read his blog posts (I have been for 3+ years now), and say… continue reading.

Can you can gain muscle without getting fat? Anyone can eat a ton and lift heavy weights for a few months. The result is they will gain weight. That’s for sure. Unfortunately, in 99% of cases, more than half of it will be fat. That’s never  a good look. But by following a proper diet and adding in some type of high intensity conditioning work a few days per week you actually can build muscle without getting fat. Traditional medium intensity cardio methods will eat away too much muscle and should be avoided for this reason. Besides it’s… continue reading.

Maybe you screwed up last year. You showed signs of weakness or lost your way. Maybe it was your fault or maybe it wasn’t. Maybe your dad died or you got fired or divorced. Thing is, none of that matters now. You don’t have to forget any of the hardships you endured but you do need to leave them behind you. Sitting around thinking about what was or what could have been does no one any good. When my step dad, Ed, died a few years ago it seemed like all I could do for the next few weeks was… continue reading.

I’ve posted this infographic on my Facebook and Twitter pages a few times but since I figure not everyone sees those all the time it’d be a good idea to post it here. Plus I like to review it myself from time to time to make sure I’m not spending more than three or four hours per day sitting… because, uh… that shit equals DEATH!!! Sitting is killing you Via: Business Insider PS. If you have to sit because of your job then you definitely have to do more mobility work on a… continue reading.

I polled the Renegade Nation on my Facebook and Twitter pages asking for your favorite rock songs. I wanted strictly rock, not metal. So Pearl Jam, Stone Temple Pilots, Social Distortion and that kind of stuff. Some of the answers we got could definitely be considered metal and what category do you put Rage Against the Machine in? Anyway, here’s a compilation that will hopefully give you some good ideas to your workout play mixes. Please do me a favor and post your top 3-10 favorite rock training songs that AREN’T already listed here. continue reading.

What food you put in your body is probably the single most important decision you make every day. A lot of us have that down and always make very healthy choices. Or so we think… Unfortunately, what’s a healthy choice for me may not be a healthy choice for you. Everyone reacts differently to certain foods. For the most part you can’t go wrong with lean protein, vegetables and berries. Those foods seem to be tolerated very well by the majority of people. Once you veer off that list it gets a little bit more complicated. Foods like grains, eggs,… continue reading.

Yesterday, the magical streak of Tim Tebow came to an end and there were a lot of happy people. That’s because people hate Tim Tebow. Tom Brady and the New England Patriots put a temporary end to Tebow-mania as Brady showed the youngster how the position of quarterback is meant to be played. As a result there were a lot of unhappy people. That’s because people love Tim Tebow. He’s a polarizing figure who, over the last few months, has become one of the biggest sports stories of the year. Like him or hate him I think there’s a lesson… continue reading.

Even if you’re training Renegade style, on the best programs in the world, you can always make your workouts a little better. Most Renegade workouts are written with public gym goers in mind or those with limited amounts of stuff in their basement or garage gym. But if you have access to other stuff the training can be greatly enhanced. With access to unlimited tools I would write many programs differently. Here are some very important notes regarding my programs and changes you can feel free to make: 1) Sub in Trap Bar Deads for the Straight… continue reading.