Hey whopper, I did the Davies workout and got the shit kicked out of me in the ring the whole damn week. Jesus it messed up my CNS something fierce. I haven’t felt that overtrained since Weider was my god. I will go back to a Pavel or Staley program now. I cannot have it mess up my MA that much anymore. Have you tried these workouts then your regular MA?
If you can, Coach, please keep the workouts coming. This is an incredible gift you’re offering, and you’ve got a lot of people who appreciate it.
I say forget posting. Concentrate on articles.all da renegades in da house say ho ho!!!
Keep them coming coach. I’m sorry i have not been posting lately but i’m with you guys all the way, i guess i have become the strong silent type. Some progress i was able to do the jump routine from the start but after all these weeks i have lost considerable body fat and noiw have vascularity in my shoulders as well as freaky viens in my arms YES, i go swimming and the chicks go wild its great :)Any way i have been doing the workouts as described with an extra bag work session thrown in after for good effect i can not tell you how much this whooped my ass at the start but now its great to beat the shit out that heavy bag with your bare fists, i hate gloves and raps !! The towle chins have gave me a great grip and i’m working them into a ladder as soon as i can do 13, i’m stuck at 8-9. Any way thats about it igtg but count on me posting again real soon.
keep it hardcore and don’t be afraid of alittle pain:)
remember pain is the body ridding itself of weakness.
Hey I can probably help you out a little with the ladder program. Do you already have one or need to make one? You can make one out of tape, pvc, or rope…really simple.
Hey coach…great workouts! I just want to say thanks for continuosly(sp?) posting these workouts. Just a quick question…how do you perform and commando chinup?Thanks again coach. Scooby.
I Have the ladder made with rope and pipe. I’m just not sure what to do with it. Any help is appriciated.
Today’s workout is complete. It was GPP and sprints for me, as I’m a bit behind this week. Tomorrow I will do Thursday’s posted workout. I am coming down with a cold. But I didn’t let it stop me. I actually feel a bit better now that I got some exercise. I’ll rest up over the weekend. What’s in store for the rest of the Renegadess for Friday Coach?
Coach Davies, I just want to say that my brother and i really appreciate you giving us this free knowledge. I sincerly hope that you continue to provide all of us with your extensive knowlegde about training.
THANX.
coach, please keep the workouts coming. I really appreciate the time that you spend giving us training advice.
Ktuba it’s kind’ve hard to explain the drills without seeing them. Coach Davies has some good mpegs of various drills. You might email him and see if he’ll send them to you.
OK boys…here is TRUE sickness!! After reading Berardi about starting at a lower bodyfat to bulk…I have decided my plan for the rest of the year. As of now I am probably 12%. I am intending on…(check THIS out!) one month of Fat Fast AND coach davies training!! I figure I can shred down to perhaps 7-8% and THEN…go for the bulking fun on massive eating…remember guys…the goal is 270 by the end of the year. So…it is GUT CHECK time…can it be done?? Renegade training AND Fast Fat??? Time will tell…but it MUST be tried!!! I will let you all know!! The game starts MONDAY!
Okay - I guess you do want these workouts. I posted this early because camp has opened and my time is getting quite limited. I apologize -but I likely will be unavailable but will make sure you have your training sessions. Fridays’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 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 // Kbell 2 hand swing x 25, BentPress x 3, 1 hand swing x 25 <perform 4 circuits with 45 seconds break>// ROPE WORK: 3, 3 minute rounds all with 60 pushups / GPP jumping jacks, pushups, chinees – 30 seconds each x 8 sets //Weight room: Keg (or Dumbell) floor press 5 x 3 (fill keg with enough water that it is heavy), Log or Keg (Bar) Push Press 3 x 5, Int/Ext rotation 3 x 15, Plate raise 3 x 15, Tricep ext 4 x 5-7, Dips 3 sets.//For those of you who have a sled or truck to push 5 minutes of constant pushing with arms extended, do not lean over.- In faith, Coach Davies
Whopper, I’ve been doing it for the past week and I think you should atleast try it. It is difficult b/c you have very little energy but it doesn’t seem to be unusually more taxing than the workouts w/ carbs. I think that is b/c my biggest problem w/ these workouts last week was my wind and now since I can’t workout as hard(b/c of lack of energy) it taxes me as much as it would w/ carbs. That’s the way it works for me so far. You may respond better to it so I say try it. Good luck either way.
whopper i have been doing the training coupled with fat fast for the last 3 weeks and all i can say is once through the first week you’ll be tired but it will be worth the results, now i started at around 16% maybe 15% and i’m down to around 12% just now with some freaky viens in my shoulders and arms. i’m taking it down to seven then some major bulking. one thing i’d advise is to have a carb day once a week but don’t go over board the firts 8 days were hell and then i had a 100g of carbs and felt great, if i get that once a week then i have no probs functioning normally.
DAMN! And I thought I was the only sick psychotic one here!! Two of you on the fat fast…and renegade training…I am DAMN impressed!! Here I thought I was being a lone wolf…getting all hardcore…and I see I am behind the curve!! Way to go guys…I will be suffering with you come Monday…bring the pain!!
my apologies, within sprints - set 5 should be the same as set 1 and you should perform 4 circuits of the kbell work. - In faith, Coach Davies
Guys i need just a little help1 i printed out all the training articles prior to this thread was started you know the first couple of weeks and i have lost them or maybe they were stolen, hell i dunno, anyway i searched the forum and can’t find them so if any of you know what thread they were in could y0ou post alink to it, i really need them. Thanx guys i know you wont let me down!!! and whopper good luck on you fat fast combinned with renegade training, i have been off it for 4 days now and am starting agin on monday so, i’ll be with you on this one all the way my t-bro.
Again thanx guys and if you could the faster the better.thanx
Coach or Kato, when you guys mentioned that it would be ok to split up the training session if pressed for time, does it matter when each are done. For example, could I do the jump rope and sprinting early in the morning or afternoon then weight train in the evening or vice versa? And thanks for all the help you guys have given us.
Yes it is actually better to do the workouts this way. It is more benificail to split the routines because you can then emphaise what needs to get done. And you are not worried about sparing your energy for the wieghts. So go ahead and do it