ANARCHY THE RENEGADE WAY by Coach Jim Massaro
Just recently I had the pleasure of hooking up with my favorite athletes to create another great training DVD. On a hot steamy night, I invited Coach Davies, Jon Doyle, and the incredible Mike Ranfone to what I like to call "Anarchy the Renegade Way." Or, as we affectionately called it that day, "Holiday In Hell." Without a doubt, this is the most brutal of all workouts in the Renegade series. I challenge anyone who thinks they have what it takes to take it on. But first let's that a look at the true meaning of anarchy: disorder in any sphere of activity; lawlessness. With that said, let's get down to the facts. For 55 minutes I took these guys to hell and back. As regards the part of the definition mentioning lawlessness, make no bones about it: I was the law. And what we had going on was controlled chaos. And when it was done they wanted more.
Anarchy is broken up into four distinctive units, all done in the rep scheme of 4 x 4 with 30 to 60 second breaks in between. All of the units are designed to train movement, and to increase athleticism. Remember, we are in the business of training and developing the best athletes on the field of play. I am not interested in the stiff, body-shaving pretty boys of the workout world.
So this is a call to all athletes of all sports.how far do you want to take your game?
Unit 1:
Split Jerk
Donkey Kicks
Vertical Jumps Forward - medicine ball between ankles.
Unit 2:
Dead Stop Squats
Donkey Kicks
Scoop Throw Backwards
Unit 3:
Russian Split Jumps - barbell on back
Donkey Kicks
Vertical Jumps Backwards
Unit 4:
Hamstring Split Stand ups
Pull ups - Iron Woody Fitness bands hooked to body
Cuban Press - Iron Woody Fitness bands
As you take a look at the workout I have laid out before you, the three main focus points are explosion, speed, and control of the movement. In order to do this, you should handle a weight in the 50 to 60 percent range. All units must be performed at the highest intensity level possible without compromising your form. A good night's sleep the day before might help, but who knows? As I stated previously, you will do four sets of four of each unit. Let's take a look at how to bang it out, starting with four reps of the split jerk, followed by four reps. of donkey kicks, then four reps of vertical jumps. Let your partner go, and then you repeat the unit three more times. No rest in between the exercises, except when your partner is up. Continue on with the rest of the workout as soon as you finish the first unit of four sets and then rest when you are done, some 55 minutes later.
As you can see, Renegade's version of anarchy is a little different than other versions. We are not trying to topple a government or conquer the world. What we are trying to accomplish is to take the athlete to a whole other level of training unmatched by any other training regiment. After a job well done, I challenge you to become a true anarchist and the athlete you want to be by continuing on. Remember.this is Anarchy Part One and there are many more to follow. I look forward to hearing from you, and discussing your accomplishments.