I’ve been reading through the workouts that Coach Davies has posted on this thread and other than making you guys do work than you’re used to, I don’t see what’s so special about them. Correct me if I’m wrong, but is there any difference between GPP circuits (calisthenics) and a woman’s aerobics class. Also the training seems to be loaded with horizontal pushing exercises without any horizontal pulling exercises to balance them out. Just my observations. If I’m wrong someone please correct me.
Popper I suggest you try the workouts before comparing them to a womens aerobics class. I’ve yet to see a womens aerobics class incorporate burpees, star jumps, medicine ball work, high rep olympic lifts, farmers walks or sprints for that matter.
You’re right about the perceived vertical pushing/pulling imbalance…however the program also incorporates lifting many variations of full cleans, snatches, and chins which I’ve found more then adequate to balance out the pushing.
Kelly if you read my post I asked what was the difference between the GPP circuit (jumping, shuffling, hopping, situps, etc) and aerobics, not the entire training routine and aerobics.
Popper/Kelly,
For horizontal pulling I like to throw in
sled drags where I walk backward and pull the
sled toward me, like rowing.
You can also do a similar movement but make it
like a rear delt flye instead of a row.
Try a few sets of these for 60 yards and see if
your need for horizontal pulling is satisfied!
dp
Friday’s workout is half completed. I did the rope warm-up and weights. I’ll do the GPP and sprints tomorrow. I was tired and didn’t have the time to do it all in one workout. Should workout well all the same. Then it will be time to enjoy the weekend.
What, did you actually think I would miss out on this cult-like following for too long? I am in, and have been for some while sopping up the rich great info the kind coach has been giving us all, so slap my name on the renegades list…Robusto has arrived
i was wondering if u consider your method to be more HIT or periodization. you seem to train all stregths (speed, maximal,absolute) at one time instead of dividing them into cycles.i cant really put any kind of structure to your ideas. dont get me wrong, ive already used alot of them, i was just curious as to your definition.
I hope this doesnt sound rude but why bother with definitions? I will outline principle in a future article if that will help. In faith,
Coach Davies
Mr.X
I think what Coach D is trying to say is that you need a general physical base before you can get into specifics. For example, our sprinters don’t do any plyometrics until their second year of training. They just don’t have the strength. So in these early phases, we hit everything. The more advanced the program the periodized it is.
Alright Coach, another week is about to begin. What is Monday’s plan?
Todays session includes a sprint session for one our RENEGADE brothers. I will leave the sprint portion up to your own personal needs. However if you do not perform the sprints, I need you to revise the rope work and change it to 8, 3 minute rounds - todays session// Start the workout with KBell work in a circuit with 45 seconds between sets and in a circuit fashion, 2 hand kettle bell swings x 25, snatch x 5, one hand swing x 25 (perform 2 sets)// Rope skip: 5 round rope skip with all rounds 4 minutes in length now, between rounds perform 15 burpees // After lets start with sprints of 60yards x 3, 40 yards x 3 and 20 yards x 3 (each performed at 100%, jog back DONT walk to start). // GPP: jumping jacks, burpee, shuffle, star jumps, chinees: 4 sets x 30 seconds// Snatch + Overhead Squat x 5, Towel Chins x 10, Lunges x 5, Star Jumps x 15, Glute Ham Raise x 25, (perform 3 circuits)/ Wheelbarrow or Farmers walk - 10 minutes . In faith, Coach Davies
Well my fellow renegades…whopper is on the track. I start today playing with you guys…the competition is over, and in my battered and bruised state. I expected a bit of leniency from coach D…but what do I get?? He emails me to do the whole workout today…SUCH a nice guy. So, with a black and blue ribcage, left thigh, bruised hip, and sore and battered body, I will be sucking it up…and running with all the other dogs here today…if he is expecting a single nice word from me…he is going to be waiting a long time. I have established a timing cadence chant that I will be using for the burpees and stars, as well as the jumprope. Needless to say, it is a wonderful chant that involves coach davies performing sexual acts with various barnyard animals. If anyone wants this chant…drop me an email…it isnt fit to print on the forum. Lets show the glorified gym teacher up here guys!! BRING IT ON!
I did some upper body movements this time. Next workout will be 1 arm snatches, followed by alternating sprints and shoulder work.
Come on you know you can handle it big man!! The only thing I would worry about is if you’re currently on one of those massive whopper bulking diets of 2 gallons of whole milk per day…man I can’t imagine having all that in my stomach during one of these workouts! So you’ve told us about your various bruises and sore muscles from your tournament…how about telling us about the damage you inflicted on everyone else at the tournament?..lets hear about it man
Monday’s workout is complete. I felt good, but I got tired after the three sets of weights. I am splitting my GPP and sprint workout from the rope warm-up and weights. This will be better for me since I just don’t have time to do it all in one session. Okay Coach, what’s Tuesday looking like?
Me and my bro just finished todays workout. I’m proud to say that I puked. Hey whopper what’s your e-mail address? I need some new swear words for the next workout.
As always coach, your work here is phenomenal. I asked a question earlier and was wondering if you or kato could help me out. I was wondering what your main strategies are for the Renegade looking to put on some lean weight or trying to lower bodyfat. Do you switch his training up?his diet? Also I e-mailed you my program a little while ago coach about adding some GPP to my routine -just wondering if it got through. Thank you very much, Mike
Kelley…I won two matches by KO, one by TKO and the last by decision. The last one was brutal…he was a great opponent. So I have another gold in the underwear drawer…yes, the Vixen tells me I should frame them or something…I just toss them in the top drawer of my dresser. As far as the dear coaches workout…it is complete. I just put some Metallica thru the speakers…and gritted thru it…as they say…that which does not kill us…makes us stronger!!
I apologize but I am not sure if your program was received. I receive roughly 300 emails (sometime 400) per day and have to get through a great deal of time sensitive material. If you wish, resend with the subject “RENEGADE BROTHER” - (you may also to remember that if you are in trouble, this will immediately cause of sargent-arms, Whooper to come to your aid) - In answer to your question, I have no goals that you quoted. You are all experiencing a portion of pre-Alpha phase training that my teams are required to go through. I offered this because of few of you seemed so intent - and now our numbers grow. You are becoming a unified tribe of warriors, ready to do battle. And based upon what I read - you are all experiencing what I have described of my teams. You are learning you are capable of much more than you imagined - you have no barriers, no limitations. And yes, you fly straight into the sensibility of science and coming out victors. - I hope that helps, rededicate yourself tomorrow and follow the pathway to greatness. In faith, Coach Davies
Mike M
We really don’t focus much on your dietary goals because they just happen. We focus more for recovery. Try the archaic program when it comes out and you will see. We’ve had people gain up to 10 lbs. in that cycle.