Bear Hunting!!

This is 1 Rep of the "legend" Coach John davies Complex know inhardcore circles as "The Bear".

Non suo sarà fatto, il mio

16"For God so loved the world that he gave his one and only Son,[a] that whoever believes in him shall not perish but have eternal life.

Che il mondo meraviglioso, che la vita meravigliosa...

Well it has been an interesting week. As I sip a glass of Carmenere from Chile, and watch Milan battle it out with a very game Palermo I have many things on my mind. Training is going extremely well and at this stage with my spring 2008 season looming in april I will begin at this point to reduce GPP and increase a little thing we know as SPP (Sport specific Preparation) , I am confident that through my diligent threshold work I have achieved a very good base level of General Fitness (GPP). Now that the season is closing in it is Skill work that I need most. Nothing can substitute for touches, weather it be in Futbol, football, Hockey, Basketball, no matter. At this point being sure that each day at least 30 minutes of actual ball work occurs is critical. I have already began doing Submax sprints with ball to allow for dribbling without looking down – Critical as well. I have also implemented “The Bear”! the absolute definition of explosive, single unit entire body functional training. I hope to post a clip tomorrow of the “Bear” in action!
Also of note, I have been asked countless times each day lately regarding my upcoming Renegade Bootcamps that I will initially be conducting at Scopion Fitness in Elkins Park Pa on Saturdays in the spring 2008 and several other clubs upcoming, Sport Specific Renegade Camps with legends such as Coach Jim Massaro http://www.coachjimmassaro.com/training.htm
And Physical Therapist extroidenaire Joesph Castelli. I am also available for VIP services and 1 on 1 coaching. I walk the walk, I do not simply preach. I am also submitting my first article on (GPP) General Fitness to Philly Fit magazine http://www.phillyfit.com/

as I type this post..
Please anyone contact me with any and all questions..

As a extra delight , Pippo Inzaghi Netted a goal for Milan in extra time for the win!! Truly La Dolce Vita!

Niente è una sorpresa, realmente?

I do not know how many people could have missed the national and local Coverage of the most recent Beef recall. As a God fearing human being I cannot stand even watching this, but maybe in a society of overweight people that consume meat products several times per day we need to. We wonder why the health risks and Obesity are rampant? Well, you have several things to ponder...In past generations, as in much of Europe, Meat is still a luxury- and the finest only is consumed. It may be eaten say twice per week, Fresh, never frozen and of course, Hormone free..other days Fresh Sea Food, or Game is eaten , or heres a wild thought?? How about a day without flesh being consumed? maybe a nice Risotto with wild Porcini Mushrooms?
il perculate su ciò un momento

S.P.Q.R.

Here is two pictures of my beautiful training facility in Parsippany NJ, membership..Free..25 degrees this morning. I personally hate running on a treadmill and like training in the elements. I guess it’s the Roman in me that always looks for an edge which will allow me to destroy my competition on the field of play.
Today was a great workout:
-RED1
-Agility Ladder
- Soccer ball work and juggling
-Submax 120yds x16
-Med Ball (4lb) recovery circuit

As I have stated previously, all cited programs within my programs are directly from the writings of Coach Davies www.Renegadetraining.com and can be purchased as E- Books on the Renegade website.
This brings up a Hot topic with me that I am certain needs to be addressed. It is the issue of Piracy, yes piracy. Coach Davies has had more of his training Theory “stolen” than any other name in performance training, I am now seeing and hearing about individuals claiming to be Renegade trainers after reading one article or book? To be clear so there is no confusion, Renegade is UNLIKE any other training certification entity in the fitness industry in that we are “closed door to the public”. In order to be “considered” you must undertake reading and grasping all of Coach Davies works through our distance learning program, then individuals are tested and if accepted , invited to the next “invitation only” Certification clinic. Coach Davies next clinic may well be mid 2009. We are not a certification mill as the “other” certifying bodies are, and renegade is ever evolving as as science advances. If one is serious about athletic training, Team training and athletic development, and even Lifestyle fitness and wellness training, I suggest you refer to www.RenegadeTraining.com for a local renegade. If a facility is interested in running Renegade Boot camps Feel free to do the same , or in both cases if you are in the Philadelphia, Nj area- Contact me at Mastrocolat@Yahoo.com

The main point of this long winded rant is while Renegade is the absolute Leader in Fitness and Athletic training be sure you are working with a truly certified renegade
Trainer.
Fino al prossimo tempo, la Forza ed Onora

molto molto italiano

Well,
I thought since I would never within my rants want to come across as a hipocrit thought I would post a pic from my NPC competition days..I was 240 here. Do I mis the "Big days". In a word NO! I had a blast, but not nearly the fun I now know I should of had for all I put into it. I lived and more over "Stressed" over each meal,each rep, never enjoyed the little delights such as a fine meal in Hobokens "Tutta Pasta".
I have heard some say that they cant? cant or wont? Heres to a Vital and healthier today, and even more tomorrow!
Resistenza e honor sempre!

Appena un pensiero.

Just a thought..In my travels throughout Central and Northern New Jersey and parts of beautiful upstate New york I am debating blogging reviews of some of the finest cuisine this italian boy from Philly has ever had the pleasure tasting, why not? After all this Blog is titled La Dolce Vita, and is anything sweeter than a fine meal in a cozy atmosphere followed by a nice Cafe'? Also some of the absolute best natural markets and health food stores. This is what I do, I travel this region and represent Country Life and its sister companies. But it is in a way "who I am " as well. So Yes, I will be journaling my training and upcoming Soccer season, but I thought this would be another "nice" twist...

as we say....

nella bocca del lupo.....

Il primo Giorno

Ok, Heres the first days training summary.
I started with the RED1 system (found in Sessions www.renegadetraining.com )
this consumed about 20 minutes
I moved into Agility work with 3 rounds of Jumping rope (I followed Coach davies reccomended circuit from "The Beautiful Game"
Now it was all of our favorite, bodyweight GPP
-Shuffle Splits
-Side Hops
-Burpees (10reps)
-Jumping Jacks (full range, recovery)
each 30 sec (except of course Burpees)
Next I figure in the early stages to still try and do "some" Lifting..I choose "Complexes" at my development stage as I find they give me the most "BANG" for my time...keeping rest at near 20 seconds
1) Power Clean/Front Squat/ Push Press
-2:1:1x3
-1:2:1x3
-1:1:2x3
2)Power Snatch/ Overhead squat/ Sots Press
-2:1:1x3
-1:2:1x3
-1:1:2x3
the weights? first series a mere 115lbs, but moving very fast. The second, 85lbs
I find the Overhead squat Grueling and a true test in flexibility, and the Sots press? At the bottom of a Overhead Squat while resting on huanches, lower the barbell and press..W-O-W!
I had to pop my Country Life Sharp Thought PS prior (3 capsules), this is a superior totally bioavailible form of PS (Phosphatidylserine) This is actually a specially patented Conjugation (meshing) of PS and DHA which identical and in the exact proportions found active in the human brain. I will not get into the volumes of clinical data done on this super compounds properties in overall brain nutrition..ask if you wish..I will respond :-)
I use it prior to training for its ability to supress Cortisol- A Renegades biggest emeny :-(
I Finished off my day with 2 sets (30 seconds each) of static lunges off two benches spread wide
Lastly I went through LPS1 (Also Found in Sessions, by Coach Davies)
Thats it kiddies! All in under 1 hour...Later a Nice doppio Espresso (Illy please)
Fino a domani. ...with la passione..

Time to lay down the gauntlet

As I sit and watch the Italian Serie A weekly highlights I ponder the challenge that has been taken by Coach davies, Grant, Joey "thumbs", and myself. The objective as it started was to attain absolute "fitness". Now we are looking down at the challenge, the Renegade way, 20lbs in a six to nine month period while attaining absolute athletic fitness. This is a serious feat as each of the participants is already muscular, and a athlete. I personally am clocking the scale at 198lbs and 5'10". For anyone not to familiar with me prior to Renegade, I was a NPC amateur with a contest weight of 225lbs and off season of...gulp,,,250+. Thats why kiddies ;-) I am not a hipocrit, My insights are truly to help. I am currently gameplanning a six to nine month stretch where Weight training may be out. LPS, RED, Linear Speed Work, Agility Work and everyones favorite, Good Old BW GPP ...Yes!
I will post tomorrow and hopefully each day journaling training(zzzzz) and diet(huge zzzz)
You know me, I am only serious ;-)

Arrivederci

and one more for the road....

On the Morning after the last Renegade public certification class of John Davies I had to put out one last little Utube clip that to me sums it up..and Joey "knee Caps" being of the Italiano background I sure will agree :-)
http://video.search.yahoo.com/video/play?vid=1298441192&vw=g&b=0&pos=2&p=one+more+for+the+road+Sinatra&fr=slv8-yphoto

john? How did you miss this one :-)