The saga continues! Please place your new posts here that concern Coach Davies and his Renegade programs. The old thread has been closed but it’s still searchable. You may want to print it off just in case. Thanks!
Fridays’s workout: Fartlek runs, perform @ 75%, run 110 yards, slow jog 110 yards, 16 repeats.//Kbell 2 hand swing x 25, Jerk x 5, 1 hand swing x 25, perform 5 sets with 45 second intervals// ROPE WORK: 5, 5 minute rounds all with 60 pushups //Weight room: Keg (or Dumbell) floor press 5 x 3 (fill keg with enough water that it is VERY heavy), Cross-over pushup 30 seconds on/40 off - 3 sets, Int/Ext rotation 3 x 15, Plate raise 3 x 15, Tricep ext 4 x 5-7, Dips 3 sets x 5 (heavy weighted)//Sled or truck push 25 minutes// Have fun - get some rest, next week we start a new phase! In faith, Coach Davies
now I usualy just stay away from these threads but do you people realy do this shit? this guy doesn’t even answer your questions he just posts routines and says in faith. someone asks about saftey in an exercise and he doesn’t even answer (other thread)!!! I know you guys are gung ho but come on. anyway I hope you guys don’t get hurt too bad. even IF this stuff had some value for serious athletes why in the world would the average person want to do this shit? anyway peace
I suggest that everyone ignore Hetyey - he’s obviously desperate for attention and the thing that bugs him the most is not getting any. I haven’t done the renegade training, but I will incorporate some of it and I thank Coach Davies for his valuable time and advice on this forum.
Don’t mock my faith in Christ - you only make your close of “peace” look like a pathetic attempt to veil you true anger. As far as answering the question on safety, I thought I did. And if there were other questions - I always invite people to personally email me, you included. I field roughly 300-400 emails daily and try to answer them all. I will listen to others who desire me to continue to post but understand - you and you alone are why other contributors don’t post. Now, does that make you feel better? Have a blessed day in faith, hetyeh. Today and everyday I will make sure your are in my prayers. In faith, Coach Davies
I do this shit. And I love it.
hetyey, you are one complete dick. Aside form our differing opions about training you insult a guy who gives a good bit of his own time every day(for free I might add) to help all of us who read his threads here and on the infinity fitness board. I have never seen a question on this board or the infinity board go unanswered but in case I’m wrong I’ll take back the statement. In either case, Coach Davies gives us a complete training program every day for free and offers us help in any way he can and you insult the man. And for the record I do the workouts but I don’t post everyday. I would appreciate you wishing that none of us get hurt but I think that you are just trying to add more fuel on the fire that you already started. Just stay off of our threads unless you have soemthing good to say or unless you want to start doing gpp and olympic lifts with us.
Coach, just ignore Hetyey. I’m almost certain he posts responses like this just to get people pissed off.
Personally I think you've got some great ideas on training, and I think anyone who's familiar with athletic training at all can see that this stuff works and isn't dangerous. I also think it's great that you take as much time out of your day as you do to post on here and help people out. It's about time someone encouraged people to stop training like pussies.
Hetyey, I suggest you keep staying away from these threads, just like you said. These programs are too dangerous. You might get hurt reading them.
hetyey is a dickhead.
Coach your time and advice is greatly appreciated. Your articles and post have really helped me and I am sure many others feel the same way. Anyway I think Hetyey has gotten enough attention
Coach I have added woodchopping to my boxing training and have gotten a big pile of sand that I shovel around.I have started 1 arm press,o/head squat and am working on the olympic movements. I would like to know what other boxing specific exercises you would recomend.
Kirk you seem to know your stuff, what have you added to your training or have been doing
thanks ausbox
I apoloo,gize but I was trying to post to your boxing post but had a lot of problems with entering info. If allright for you I will post workouts for you on this area. But please tell me. In faith, Coach Davies
Monday: kettle bell work done in circuit fashion with 30-45 seconds rest between sets., kbell 2 hand swings x 25, kbell Clean & Jerk x 5, kbell 1 hand swings x 15//Rope work 3 minutes rounds with 2 minute active breaks. Rounds 1-4, 40 fisted pushups, rest 35 seconds & follow with 20 seconds of Cross-over pushups//Iron Cross - 2 x 15, Snatch Complex 3 sets, between each set perform 12 burpees, Seated Dumbell Snatch 2 x 15, Seated Good Mornings 4 x 5-7, 2 Towel chins 3 sets x 8-10, Reverse Curl 3 x 12//Wood Chop(Ausbox) 3 x 3 minutes at constant pace with 45 seconds rest, Farmers walk holding dumbells by towels wrapped around handles 5 minutes (increase weight from prior level significantly)//Have fun, In faith, Coach Davies
besides a great typo to Ausbox, I need to add bodyweight Reverse Hypers of 3 x 25, Leg raise from chin bar (alternate pike & tuck) 3 x 10 and Bar hangs of 3 x 30 seconds. In faith, Coach Davies
Coach,
Thank you for posting another work-out. I am working more circuit fashion in the gym to get ready for this type of training.
That was a great spiritual answer to hetyeh; instead of reacting…a true warrior coach. This is a great program that expands the limits of systemic performance. Not only multi-joint exercises but ones that incorporate speed, balance, athleticism with a huge dose of endurance thrown in. I can’t see Renegades ever getting wimpish during the last 5 minutes of any contest, and that hetyeh, is what this training is designed for. Is it a panacea? No, but it’s the opposite of going to the gym and doing a few sets of concentation curls.
Again, you understand the conceptual goal of Renegade training. Your background in Lincoln obviously has prepared you tremendously for understanding athletic development and creating a winning atmosphere. I hope you are enjoying your new home in the west and if you ever want to come train, just email me. In faith, Coach Davies
Coach, no apology needed you have already helped me so much. I would be greatful if you could post on the “boxing and lifting” thread.
thank you
Ausbox
Coach Davies, is there any form of weighted gpp I can perform after my upper body workouts?
Monday: kettle bell work done in circuit fashion with 45-60 seconds rest between sets., kbell 2 hand swings x 15, , kbell 1 hand swings x 10//Rope work 3 minutes rounds with 2 minute active breaks. Rounds 1-4, abdominal circuit, In faith, Coach Davies
Kevin - I had given anything other than car pushes because the level we are training at. I get into more advanced upper body work once we progress to the next level. However, if you prefer, I will post a few different alternatives to weighted gpp. Please let me know if this works for you. In faith, Coach Davies