Coach Davies has helped our family(Myself, wife and 11yr son) Finish very well in a obstacle course event qualifier. My wife and maybe my son will be competing in 3 weeks. With the help of Coach Davies’ GPP/SPP I expect she’ll win considering her showing at the qualifier.
It is hot in the midwest. we drag where we can. Sometimes we just go for a walk. Other times we do 30 yd straights. Try dragging a sled and pushing the wheelbarrel at the same time. I went up a hill with 350 in the cart and 100 on the back and my lungs were burning. Oops, i guess I went over my target heart rate.
Tuesday’s workout is complete. Although, I didn’t have time to do the sprint workout. If tomorrow is an active rest day, I will do the sprints then. I am happy to say that I had no problem today doing the rope warm-up, GPP, Medicine ball work and weights. This is the first time I’ve been able to complete all sets of everything. So I’m feeling pretty good. So what’s up for tomorrow Coach? Active rest? Or something else? 
Way to go Nate Dogg.
Just when I was getting used to the jump rope and G.P.P. work I was thrown for a loop today with all this pre-workout sprinting. I like it though and my conditioning is improving to the point where now when I get to the weights I have no problem going at a rapid pace. I have a question on stretching…Due to years of martial arts as a kid i’ve always been a stretching fanatic…I do not like to stretch when cold so I’ve been doing my stretching for about 5-7 minutes when I finish the jump rope routine… and then I do another longer session when I finish the entire routine. Where in the routine do you guys usually stretch?
Kelly, I like to stretch at the beginning of my workout before the rope warm-up. This gives me a chance to focus on what I have to do for the workout. And it also helps to loosen me up. I stretch the whole body in 10-20 minutes depending on how tight I’m feeling. Then I go right into the rope warm-up. This seems to work well for me. I ocassionally stretch in between sets as well.
just a little active rest today. We’re going to pick up the rope work a bit though into a 9 rounds. Standard practice of 3 minute rounds with 1 minute “active” breaks. Rounds 1-3, 30 chinees Rounds 4-6 15 jacknife’s Rounds 7-9 30 situps - That takes 36 minutes. GPP, jumping jacks, shuffle, vertical hops, side-to-side jumps, 8 sets = 16 minutes. Get ready for tomorrow and get your wheelbarrow’s, sled, logs and tires all shined-up, 'cause tomorrow isn’t pretty. In faith, Coach Davies
On stretching guys. In my opinion, it isnt a good thing to stretch when cold…you tend to pull things eventually. I like to do a quick light jog for about a minute, a few pushups then a few jumping jacks to get the blood flowing…THEN get into stretching. Also stretch after…you will clean some of the toxins from your muscles, and also increase your flexibility. A neat trick for those not in the MA who have a partner. At your post workout stretch say for hamstrings…have your partner lift your leg as high as it can go to the point of maximum stretch…NOW have your partner brace himself, and press the opposite way as hard as possible for about 5 seconds…relax…and let him or her push your leg again…you will get about another inch further. Repeat this about 2 to 3 times for each stretch…and you will be amazed at how quickly your flexibility improves! This can be done with ANY stretch…FYI. Well guys…just a few more days until I will be joining you in this fun endeavor…see what the “glorified gym teacher” has in store.
I’m one week behind you guys but comming up fast. After three days of training renegade style I could feel the difference. My jump rope times are going up and my “rest breaks” are going down. So anyone who hasen’t started yet. . .jump on the bandwagon (or should I say wheelbarrel). Also by reading your posts I know approximately how I’m going to feel in the near future.
Active rest day completed. Although, I did mine a little different. Since I wasn’t able to do the sprints yesterday, I started today with the rope warm-up (6 sets) and then did yesterday’s sprint workout. I finished with some medicine ball work (forward scoop throws, backward scoop throws, throws straight up 3 sets x 5 reps each). It was quite a nice little workout. So tomorrow is going to be a fun day??? Well Coach, what do you have in store for us? Wheelbarrows, tires, logs, sandbags, sleds, oh my!
A few points:
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I prefer to stretch after the warm-up. Sure, this might cut down the non-stop mayhem of the workout, however, it seems like the most sensible time given the state of your muscles and what you’re about to put them through.
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Don’t try these workouts on a caloric deficit. Not a pretty sight/feeling.
Big Bruva. My guys do dynamic stretching pre workout. It cuts warmup time dramatically. They do joint rotations, a couple of laps to warm up, then some dynamic stretching. Then its into the rope work. That way, its not a warmup, but a build up. Works for us, might for you, too.
Quick equiptment note: I bought a Reebok speed rope today for $4.95, good investment you could keep the sucker moving fast, I use to use an old beaded rope.
Krakerz
we warm up with Pavel’s dynamic stretching with some Zdoroyev thrown in there. We also use our agility work to warm up instead of a couple of laps.
One more quick equipment note! I was just sitting here at my computer, looked left, saw my squat rack and thought, “Why can’t I do Reverse Hypers off of the top of that thing?” So, I climbed up, grabbed the other side, and tested it. Although I have never used a Simmons machine (and therefore have nothing to compare to), it worked just fine! For weight, it would be simple to take some webbing or rope and attach a decent amount of weight at the ankles. Good luck!
Hey Jeremy that sounds like a good idea for the reverse hypers. Theres a guy named J.V. Askem also known as the cable/bar guy who has instructions on his site on making a reverse hyper attachment to fit on a power rack. It’s pretty simple really. Also if you have access to a glute/ham or regular hyperextension bench just put a small aerobics step under the front part…face the machine backwards and let your legs hang over and reverse hyper away. I did these for a long time before I finally got the real deal in my gym. Truthfully I think my poor mans version worked just as well…for weight I would just take a belt and run weights through it.
Renegades – I have posted early this evening, so that you can prepare for tomorrow’s challenge. Over the last few weeks we have been increasing volume and are showing some solid signs of improvement. The bar has been raised ready. Rededicate yourself. Renegade brother Whooper – I will ask you to inspire as I know you can. This is medevil work and you need to bring it. It is as such: Rope work, 2 minute rounds, rounds 1-5 20 burpees GPP jumping jacks, burpees, mtn climbers, chinees – 4 sets. Weight ( if you don’t have a kettle bell, you will need to subsitute with a dumbell)/ 2 hand swings to eye level 2 sets x 25 reps / kettle bell clean 3 x 25 reps / Keg or Log or Dumbell Clean 3 x 5/ Med ball scoop throw forward x 3 (3 sets) Med ball scoop throw backward x 3 (3 sets) (perform med ball work as circuit)/ Heavy Lunges 5 x 3 reps (each leg)/Natural Good Morning 4 x 25/towel chins 3 set x ? /Wheelbarrow walk 10 minutes/Sled drag (straps held between legs) 10 minutes./Zottman curls 4 x 15. In faith, Coach Davies
I have been following your posts with great interest. I have been contending for some time that alot of athletes are simply out of shape. So to have someone of your experience coroberate what I have been saying for a while is somewhat of a vindication. Anyway You make extensive use of the olympic lifts and their variations. I was wondering if you have any experience working with Competitive Weightlifters. I ask because I’m an Olympic style weightlifter and I know there are a few others on this board. I’m doing pulling exercises at least 4 times a week so a day of pulling and posterior chain exercises doesn’t really fit in that well when almost every day is pulling day. So, are you interested in a discussion on anything relating to the competitive weightlifter. Yearly volume and intensitity managemant, variation in weekly loading, assistance exercises, anything you would like to discuse relating to this would be nice.
Thanks for your time in advance
you are all pretty use to my typos - but “natural good mornings” was meant to read “natural glute hams” Naturally yours, Coach Davies
remember to substitute your weighted gpp with your “woodworking” - any heavy stones on your property? In faith, Coach Davies
Yeah Coach, a couple heavy stones are available. (Who needs landscaping anyway…)
Awaiting your suggestions.
At what point in this workout does weighted GPP
stop and become another portion to continue as
written?
dp