I am acclimating to all this work slowly. My shoulders and back have still not recovered from all the jumproping, but Im making it through.
Coach Davies-could you go over proper sprint form a little bit so I can make sure Im doing everything correctly?
Thanks,
Chris Kelly
How do you perform two hand swings to eye level? And is there anything else I can do if I don’t have a sled or tire for dragging?
substitute your farmers walk for wheeelbarrow and sled. use a single dumbell and hold with both hands, swing easily like you were performing a med ball scoop throw. dont go to heavy and work with gradual motion. In faith,
Coach Davies
OK my T-brothers…you heard the glorfified Gym teacher…he is “raising the bar” (whines it…mimicing how Coach D probably REALLY sounds…that why he hides behind a forum and email) So he is going to be TOUGH on us (ohhh…I am scared) and he is EXPECTING each of us to post how SOOOORRREEEE we are…and how much big bad Coach Davies made us huuurrrttt…well renegades…FUCK HIM!! I want to see posts about what a LIGHT and EASY workout this last one was…how we all sat sipping mixed drinks with the little umbrellas in them…while doing his wimpy workout routine!!! You can tell from his posts that Coach Davies kinda thinks he is a mans man…well renegades…lets castrate him…let him know how nice and easy this is…let him know he is getting SOFT in his old age!!
Whopper
Just think, he hasn’t given you anything hard. You’re doing workouts that are pre-Alpha phase. Wait until you get into the meat of the workouts. You may be left a whopper without the beef.
Kato…step back bro…perhaps this whopper has double beef baby…and maybe little Kato is just not as geneticly superior as the T-renegades here…so little Kato THINKS what the glorified gym teacher has in store is rough and tough…hey, it isnt OUR fault you had issues with his training…we are just better than you…nuff said!
I’m still doing CPT, but I’m incorporating some of Coach D’s training ideas. Lifting heavy shit rules. Coach D Invasion rock on. Lata.
“MB Eric: does it with style does it with class, smiling while he puts a boot up your ass since 1324.”
-Eric
What’s Zdoroyve stretching? Do you have any suggestions for some quick ballistic stretchs? My flexibility program fell off since I’ve been on this program. Thanks
Renegade Nate Dogg reporting for duty. Thursday’s workout is complete! I’m proud to say I did the whole thing (a few substitutions were made), and I am feeling good. It took two hours including pre-workout stretching. And I have been getting many onlookers at the gym. A few have been asking me what I’m training for. And one was asking me about my jump rope workout…he was astonished when I told him it was my warm-up! LOL!
Okay Coach, what's in store for Friday. I'm beginning to catch on to the flow of things. So most likely, it will be an upper body "pushing" day. Well, what's on the menu! I'm ready to tear it up and start the weekend. M'mmmmm...this Surge sure does taste good. It hits the spot after a tough workout.
Kato, so this is pre-Alpha phase? Oh boy, Coach Davies is going to kill us, isn't he? LOL! That's okay. I'm gonna earn the right to wear a Renegade T-shirt. So you aren't stopping me now.
workout will be later, after all have checked in with their reports. And yes it looks like in time you will receive your RENEGADE t-shirt. Just debating where to conduct the ceremony - In faith, Coach Davies
Kali
Zdoroyve is a Russian Health system. It takes each joint through its ROM and then allows them to work together. When you are done it is similiar to the rope work. The only thing is, it looks really weird. It opens your hips, torso and shoulders better than any program than I’ve seen. They sell the tapes on the net. Pavels first stretching book has elements of Zdoroyve system. Our first stretch is touch the floor touch the sky.
Coach Davies,
I haven’t read your threads in a few days, but apparently you are making fast friends here in the Forum. The workouts that you have “dealt” out have been great and you are receiving rave (or was it raving?) reviews with my workout partners. Thanks for the great advice(the workouts remind me of Rocky IV when Rocky train in USSR)! It is amazing when a coach of your caliber takes the time to gel with the common folk. I wanted to give your articles over at Infinity a plug, they have been great! One question regarding the flexibility aspect of your training. I found Pavel’s stretching book to be a little extensive. What stretches/joints do you believe should be prioritized in a powerlifter, as opposed to a tennis player, or a footballer? What Zdorovye videos do you recommend? Thanks again!
Get either Warrior Wellness or Slavic Health System.
Workout complete!
I did mine and then had a couple of new recruits start a beginning Renegade routine. One thing I’ve noticed aobut these routines is it doesn’t take long for people to come up and start asking questions. I’ve gotten 3 new Renegade recruits in the past week …After one workout with me one guy even decided he’s going to try out for a local Jr. College basketball team this year…guess he figured if he could handle this he could handle anything.
Hi coach, great job you’re doing here on the forum . Just wondering if you got my mail on GPP…unfortunately as I stated I didn’t get to try the tonic yet and won’t for alittle while. Coach orKato. I was just wondering how you lter your programsfor body comp changes…what would you do for the lifter trying to lean up.and those trying to gain lean mass? Thanks alot, Mike
Kelly, I know what you mean – this type of training seems to be contagious. I haven’t begun it myself, because I’m rehabbing an injured knee, but I started my 2 sons on a modified version of the posted Renegade workouts almost 2 weeks ago and they love it. The first words out of their mouths when I get home from work is “When are we going to train?” They’ve been telling their friends about the training and as a result my Renegade training group just keeps growing. We had another new kid join us tonight, upping the group to 6 now and the last thing he said before going home was, “What time are you going to train tomorrow?”
Riley - thank you for your comments. I take your comparison as a tremendous compliment if not funny. In answer to a couple of questions, we are presently in what I would term as a generalized training period that is pre ALPHA -Phase I, Level 1. If you wish specialized work we can attempt to tackle that as well. In faith. Coach Davies
dp checking in from last night’s workout.
What an experience. It started when on the way home I was so tired I could hardly keep my eyes open. Late work nights, early work mornings, not much sleep and of course these nightly
workouts that kick your butt. Anyway, as I’m
changing into my workout clothes I layed down on the bed. Nice cool breeze coming in. All I
wanted to do at that moment was sleep.
My eyes closed, I drifted off. Then the phone
rings. I must have sounded sleepy when I answered and then I hear a very loud and
authoratative female voice say, and I quote,
“This is Coach Davie’s assistant Veronica.
If you’re not working out right now get your butt UP and outside and get busy!” end of quote.
I flew up to the edge of the bed and thought
“Oh my God. HOW DID HE KNOW??”
Well anyway, last night I had more energy,
enthusiam and drive during my workout than ever.
By the way, the female voice was a friend of mine that I have been sharing the Renegade
stories with. She’s heard all about Coach Davies, Kato and the rest of the RIT’s.
I told her Coach gave me a workout to use on my son for basketball. She knows how much I’m enjoying this and last weekend she even came over and did sled dragging with me. Can’t beat THAT in a girl eh?
So now I understand that this “Renegade Thing”
is truly more than a collection of physical
workouts.
And yes, I am walking a bit funny this AM and
my arms are shaky holding the coffee cup.
Coach, I added 25 minutes of ‘woodworking’ to
my workout. Also pulled a head sized rock from the pile for the medicine ball part of the workout. Thanks for the suggestions.
dp
When I started reading dp’s latest posting, my first inclination was that one of his rocks-for-medicine-balls hadn’t quite cleared his shoulders.
Fortunately, I also know “Veronica”, and she’s just the sort who can pull off that gag.
Well, I’ve got a weekend and two downed cherry trees ahead me - merciful heavens. And given the work I’ve got around the house this weekend, Coach, if you can come up with a routine that includes a paint scraper, a wire brush, and a putty knife, I’d be obliged :).
Today’s workout: Sprints are performed @ 75% output and are divided into 5 sets with 75 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: 5, 4 minute rounds all with 50 pushups / GPP jumping jacks, shuffle, vertical jumps, pushups, chinees – 30 seconds each x 8 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, Swiss ball Dumbell 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