Now I’m mad. Scouted a couple of teams over the weekend. On Sunday afternoon did some bag work and light sparring with a friend. Dislocated three toes (again) blocking a kick. Means I’m off the Renegade Training after just 3 half sessions.
A couple of questions. How is recovery? I’ll be picking up around thursday, but I play saturdays, so how quickly do guys recover?
Coach, if I have a teammate who runs rings around your workouts from an endurance perspective (Always trained this hard - go figure), but needed to concentrate on strength, would this be OK?
Conduct Strength complexes first after light warmup and concentrate on weighted GPP and ballistic complexes and do the Rope work last?
Great info and warriors here! Think I’ll stick around.
BMX (bicycle motocross) is racing on a 1/4 mile track littered with jumps and turns ala moto/supercross. It’s analogous to the 220 hrudles - a 30 sec race where you sprint for a few cranks, jump, then sprint again…all power, leg speed and agility. You typically race 5-15 laps at nationals over the course of 4-10 hours, and 'tween lap recovery is a must in the final few rounds where you may race three laps in under an hour. It’s quick, chaotic and, at the pro level, very physical.
Hey there coach Davies, I’m a linebacker at the university of Calgary up here in Canada. Ive been reading your work with great interest and anticipation. I performed your workout the other day and was impressed to say the least (as was my brother). I have one question for you, if you have the time to answer it. I didn’t have a wheelbarrow to use so I decided to push my dad’s truck with my brother inside riding the brakes. Is this a suitable exercise to replace the wheelbarrow walk? Thanks for your time.
I haven’t been following Coach Davies’ workouts verbatum, but I’ve been slowly incorporating his ideas into my workouts. First I included a couple of the functional exercises, snatches to overhead squats, floor cleans to front squats, towel chinning… To say I have been happy and impressed would be an understatement. The exercises are exhausting and really get at the heart of coordination under load. I completely agree with his sentiment that a split snatch to overhead squat is pure grace and power combined. I’ve also upped the volume quite a bit and taken down the rest intervals to bare minimum. The result has been a tired, beaten down, sweaty guy by the end of the workout. I’m happy to say that I puked for the first time related to physical exhaustion today after my lower body workout! Lastly, this week I’ve incorporated his extreme warm-up methods. Is it just me or does anybody else feel like the warm-up is a damn workout all by itself?! I love it!!! Lastly, I’ll say that Coach Davies has been extremely generous in conversing with me extensively over email, proving that he’s all around a great guy. Keep it coming Coach Davies, we’re all learning!
DP Where in Indiana are you from? Where does your son play? I plaid at IU for a while and just graduated from there. My move to Columbus OHIO has landed me in Football heaven. Indiana has great High School ball, lot of hard working kids.
For those of you who are sore, external rotation exercises are always worth doing. I find that it helps my shoulder recovery a great deal. Benching in particular always pounds my shoulders. A more extensive number of prep sets on the bench helps me avoid some problems.
dead on krak. lets slow his tempo down & work on his weak areas. tell him to him email me and we’ll get his strength up. In faith, Coach Davies
I know it well. I used to love riding off-road when I was a kid and I still love to get out on the odd occassion. In faith, Coach Davies
Just wanted to say wassup to all the renegades in here. It’s good to know that I’m not the only one busting his ass. And as always thanks to Coach Davies.
Greg-you come from one of the most beautiful cities in North America. Pushing a car isnt bad although if possible, try getting a harness to attach to the front of truck and plough some wheat! I would also suggest the tug of war pulls with a truck too! In faith, Coach Davies
I appreciate that deeply. I hope to be able to give you every ounce of knowledge that the Lord has blessed me with. I know you will be a great coach. And thanks for taking the initiative and helping others on the forum when I am not around. In faith, Coach Davies
Coach davies, i am a 6’1" 255lb d-1aa defensive tackle. i am a starter. my bench press is 350, squat 525, power clean and jerk 300, power snatch 235. my 40 time is a 4.9, pro agility is 4.61, and my verticle is 24 1/2"I am giving you these numbers as background knowledge for you to better answer my question. I have 4 weeks till camp, i am very interested in your worlouts,what will your workouts give me? will i gain weight, lose weight, gain strength, speed etc. Thanks you for your reply.
Finished #3, but absolutely felt like crap, my body is rebelling, but it will learn soon enough that I can make it kick its own ass and it’ll come around. Anyways, the warmup is getting to feel more and more like a warmup all the time. I am afraid that I may drown in all my sweat though. Everything else is going swimmingly, and I can feel an addiction to this type of work forming. Can’t wait for more.
As many of you are undoubtedly a little sore today, I wanted to take the opportunity to congratulate you on your efforts and remind you that each day you will need to re-dedicate yourself. In these early stages of our training we will begin to introduce different elements in making you into a Renegade athlete. In today’s session we will initiate touch upon some of our sprint work. For our Rugby brothers, please perform the agility ladder prior to the start of this. Today’s workout: Sprints are performed @ 75% output and are divided into 5 sets with 90 seconds rest between each set. Within each set you will perform 3 sprints, which are separated by 25 yard walks. A 110x2 means you run 110 yards back and forth. SET 1: 110,110,110 SET 2 110, 110 X 2, 110 SET 3 110X2,110,110X2 SET 4 same as set 2 SET 5 same as set 5 ROPE WORK: 6 rounds all with 25 pushups & 25 chinee’s in the 1 minute break GPP jumping jacks, shuffle, vertical jumps, pushups, chinees – 30 seconds each x 6 sets Med ball – perform in circuit, 5 throws each x 3 sets non stop (a) chest pass (b) walking chest pass, walk into pass (c) overhead throw Weight room: Plyo pushup 30 seconds on, 30 seconds off, 3 minutes, Thick bar (pref) Incline Press 5 x 5, Bradford Press 3 x 15, Plate raise 3 x 15, Tricep ext 4 x 5-7, Dips 3 sets. Lets bring it! In faith, Coach Davies
Our major concern right now is the final stages of training to maximize your explosivness and speed before camp. Get back to me with what you’ve been doing. Do you have access to agility ladders and hurdles? In faith, Coach Davies
I’m sure someone will ask what Bradford Presses are so I figured I’d take the initiative to post this. Bradford Presses are performed by pressing the barbell first in front of your head and then behind it on each rep. Don’t go to full extension at the top, just press the bar high enough to clear the top of your head.
Just incase you didnt get the email coach:hey Coach d thanks again for your time it is greatly appreciated; Here is a quick outiline of my program which i desogned myself through reading supertraining, the weightlifting encyclopedia as wellas input from other people on the net.
monday
power cleans(3x3 phase for next 3 weeks)
snatch (same)
clean pulls 5x3 @110% goes up 5% each week
hang clean high pulls60-705 for 4 x6
RDL’s 135 3x8
heavy abs and high rep glute hams
wensday
heavy squat 2x3 phase for next 3 weeks)
light bench 5x5 with a 35 sec rest in between sets with 70% max
front squats 3x1
light incline same as bench
military press 4x6
heavy good mornings 3x5
friday
same as monday but with 70% of the weights used for 5x5
saturday same as wensday but heavy bench and dips/chins w/o fronts or military presses
as for the running i run on tues thursday and sunday. onday a week is strictly sprint mostly change of direction stuff like slide right slide lft sprt, cariocart carioca left sprint or sprint 360 sprint etc.
the second day ids like the first but i add in 300yrd gassers, usually 2 or 3 but will go as high as 5 2 weeks before camp. take about a 90 sec rest in between
the last day is upper and lower body plyos and gassers. plyos include over head throws scoop over head box jumps side box jumps continuos jumps, inline dot drills etc. running and lifting sesions both last about an houra a piece
the reason i do not lift and run on the same day is that i have a full time job working on an assembly line so i am worried about ecovery. i work second shift 3-1130pm est so it is kinda tight for time
anywasy here is some the info, i have acess to hurdles, i might beable to get an agility ladder, i have lots of stuff like wheelbarrow large rocks, etc
agaian thank you for your time any advice is greatly appreciated. where you want to take this is up to you, but i am open to anythiong because i want all conference so bad i cant even describe it.
Thanks you,
Garrett Smith
Scott, I live in the Ft Wayne area.
My son plays for the local middle school in
Columbia City. He’s just a pup yet at age 14
but works harder than the adults I know.
Must be some type of major emotional strain
shifting from IN to OH!!
Kato, I did some of the upper body sled drags
you suggested. Drinking water today is challenging! I did the flye drag and since that
caused such intense burning in my anterior
delt, I thought I’d try it going backward.
Well that worked too. Shoulders burned on both
sides now… I was also curious about the crotch drags for hamstrings so I did those too.
Once again, effective. What distance do you
usually use for drags? I was doing 30 yards then turning and coming back.
Thanks for the suggestions. great fun.
The temp here yesterday was 92. The humidity was high and the heat index was 102. I couldn’t
wait to get home and workout!