Today’s workout: Sprints are performed @ 75% output and are divided into 5 sets with 60 seconds rest between each set. Within each set you will perform 3 sprints, which are separated by 25 yard walks. A 75x2 means you run 75 yards back and forth. SET 1: 75,75,75 SET 2 75,75 X 2, 75 SET 3 75 X 2,75,75 X 2 SET 4 same as set 2 SET 5 same as set 5 // Kettle-bell (or dumbell if you dont have kbells yet) 2 hand swing x 25, Kbell Jerk x 3 , Kbell 1 hand swing x 25 (perform all kbell work in circuit with 45 seconds rest) x 3 total circuits// ROPE WORK: 6, 3 minute rounds all with 50 pushups / GPP jumping jacks, shuffle, pushups, chinees – 30 seconds each x 4 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: Bent Press 3 x 5 reps, 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 x 15. Lets bring it! In faith, Coach Davies
Coach and Kato, Thank you very much for your responses. My goals right now are getting my bodyfat down to 6% from 8 within the next 4-6 weeks and tehn putting on muscular weight the rest of the year. I also re-sent my mail again coach, thanks, Mike
Coach, Kato mentioned it would be ok to split up a workout into 2 pieces if pressed for time. I know I 'm going to put the rope jumping and sprinting into a different session than the weights but where should I put the non-weighted gpp? Should it go with the weights or with the jump roping and sprints?
Todays workout is in the books and what a great one it was…especially doing the sprint portion at mid-day with 95 degree heat and high humidity…gotta love it!
I’m starting to get creative and incorporate some various twists and tricks to the jump rope routine…(crossing the arms in front, spinning around, hopping on one foot, and the last 2 workouts the last round I’ve got the rope going the opposite direction)…
Anyone else notice any freaky size increases in the calves since incorporating the jump rope routines?..mine look a good 3/4 inch bigger.
Great job at the tournament this weekend whopper! Are you fighting professionally ?
Surprise, surprise, so you rub your eyes…well, I didn’t do today’s workout! Blasphemy you say! Nah, I did yesterday’s sprint workout and GPP today. I’m doing today’s workout during tomorrow’s active rest day. Then I’ll be back for more on Thursday. So what’s the active rest day like Coach? And what is in store for Thursday? Let’s do this! And where oh where is my kettlebell??? I’m still waiting for that sucker to arrive. I want my kettlebell!
Kelley…naaa bro, I am just an amature…I have to hold down a real job laughs I just compete because I love doing it…and besides, it gives me my confidence in life. As far as the calf size increase, I doubt I will see it. My loving MA instructor has us do fun things like all stand in a circle and hop on one foot…one person counting to 50…then the next counting…etc. When you get all the way around the circle, you switch legs and do it for that leg. (The bastard always seems to wait to do these until we have about 12 people in class…sadistic SOB) So the jumprope isnt that bad for me. Another fun excercise that follows RIGHT after that is assisted squats. You all put your arms on each others shoulders in a circle and squat as a group. You keep going, and going, and going. As one person fails, the people on each side help them keep going…that additional weight makes you fail as well. We go until no one can get one more…it SUCKS! I completed todays workout…but my sprints kinda looked like gimps due to the sore leg…but it is DONE!! By the way does anyone know that new song…the chorus is “Another body hits the ground” and they kinda chant ONE…TWO…THREE…FOUR thru it? It is a metal song…I heard it on the radio…but they didnt anounce the artist or title. All I know is it ROCKS for a pacing beat…it had me pushing hard!!
For those doing the sprint portions, perform this first and then move to the GPP/rope work. Sprints: 220 yds @ 65-75% maximum output, with 90 second rest intervals - perform 6-8 repeats//GPP: jumping jacks, shuffle, side to side jumps, x 6 sets (9 minutes)//Rope work: rounds 1-6, 4 minute rounds with 30 situps during 1 minute breaks (30 minutes). In faith, Coach Davies
I have just started to add in a few of the exercises in the renegade program. Glute-Hams, 1 arm snatches(to 20 reps) and will be adding towel chins soon. Question coach, are you supposed to have a slow negative motion on the glute-ham raises or should I just use a 1 count on the way down? Thanks, for the advice.
That sounds like Drowning Pool, the song is called Bodies, I bloody love that song too.
Please make me aware if you still want these sessions posted. Sprints are included for Rugby players and those requesting it: Sprints @ 100%, from 10 yard “flying start” 45 x 3, from 2 point start 25 x 3, from 3 point start 35 x 3//KB 2 hand swing x 25, KBell Clean x 3, KB 1 hand swing x 25 (in circuit, 45 seconds rest between sets) - 4 sets//Rope work 6 rounds, 15 burpees during break//GPP jumping jacks, burpees, mtn climbers,star jumps, chinees//Lunge x 5, Keg Clean (or Hang Clean) x 3, Commando Chins x 10, Glute Hams x 25 (perrorm in circuit, 45 seconds rest x 4 sets //Wheelbarrow or Farmers walk x 15 minutes
good luck, in faith Coach Davies
Okay Coach, I already had informed you that my workouts are a little behind this week. I did Tuesday’s upper body workout on Wed. I’m sore as hell today. And I also did a lot of moving last night after the gym. So that may be why I’m sore as well. Anyway, it’s Thursday and time for the next workout session. What’s on the menu big dogg? Let’s go Renegades. Kick it up a notch!
Coach - KEEP POSTING THE WORKOUTS, I haven’t tried them yet but am copying and pasting them into a word file to incorporate into my training later. I have learned so much from you since you began posting here! Also in faith - Matt
Coach, Ed from the Rugby post here, keep them comeing, the wo’s have been awesome(intensity and pain).
Coach DEFINITELY keep posting the workouts!
Coach, Here’s my vote for you continuing to give us workouts. I’m FINALLY losing some bodyfat from these.
Coach, please keep posting the workouts!!!
Yes please, keep the workouts coming!
Coach, Keep them coming…along with more articles for T-mag too.
Coach Davies, please keep posting the workouts…they’re great!
Coach Davies mentioned rope ladder/agility drills. Is it possible to get workout instructions for those?