We try to split the weights and sprinting. But it doesn’t hurt to change up what you split. You’ll find that different combinations can make certain parts more difficult.
Again, todays session includes a sprint session for one our RENEGADE brothers. I will leave the sprint portion up to your own personal needs. // Start the workout with KBell work in a circuit with 60 seconds between sets and in a circuit fashion, 2 hand kettle bell swings x 25, snatch x 3, one hand swing x 25 (perform 5 sets total)// Rope skip: 3 round rope skip, between rounds perform 15 burpees // After lets start with sprints of 50yards x 3, 20 yards x 3 and 35 yards x 3 (each performed at 100%, jog back DONT walk to start). // Snatch + Overhead Squat x 5, Star Jumps x 15, Wide Towel (use 2 towels wide apart) Chins x 6-8, One-Legged Squat x 10, Commando chins x 6-8, Glute Ham Raise x 15, (perform 4 circuits, 45 seconds rest between sets)/ Wheelbarrow or Farmers walk - 15 minutes // Have fun - In faith, Coach Davies
FFB the previous routines were posted on the subject “Coach Davies Training Article”
You’ll just have to run a search on it and go through and find all the workouts. Glad to see you’re still with the renegade training.
Guys, thanks for the replies. I needed some help w/ that issue. And Coach thanks for the workouts again.
Kevin & others - feel comfortable splitting these sessions if it fits better into your lifestyle. And please since you are all part of the “Renegade family”, I ask you all to list any personal needs you may wish to be considered. Last week I didn’t take the time to express my thanks for all of you answering my question with such gratitude. For Renegade brothers like Matt, I think you understand more now that through sport we can accomplish so much. In faith, Coach Davies
Guys that one was a great workout, only way to describe it! Any way Whopper hows it doing did u start today? if so good luck bro good luck!
happy training and productive workouts!
kelly thanx, i found them now.
Coach-
My cousin and I have started doing your workout within the framework of full article on the site. He has signed with a D1 school for tennis. A week ago he received a letter from his future coach outlining the training that he needs to do to prepare for fall tennis. The training consists running 3, 4, and 5 miles every other day for the next 15 days with a 5 mile test when he arrives at school. What is more amazing is that the coach actually discouraged weightlifting and plyometrics! He wants to continue with the Renegade workouts, but I fear that the excess endurance work will lead to diminishing returns. Should we keep up the Renegade training and scrap the running, or vice versa? Could he do the running in the morning and instead of the GPP or should I stay with both?
Thanks,
Riley King
Monday’s workout is complete Coach. What is on the menu for Tuesday? Let’s do this!
OK day one of the fat fast diet and renegade training is complete. All I have to say is I WOULD KILL ANY OF YOU FOR AN F’IN COOKIE RIGHT NOW!!! OK I feel better. Anyway…the workout went OK, except for the lovely odor of flax seed oil ooozing from my pores as I did todays workout. I know the first week is the worst…and this is manageable. Besides, my reward for getting down to about 7% will be Massive Eating!! A goal worth shooting for! All you other Renegades doing Fat Fast…you guys are ANIMALS!!! I feel that after we all get our bodyfat burned off…since we are ANIMALS…we deserve to hang out with our cattle during our bulking cycle…know what I mean???
you have a problem. He must train to satisfy his coach and yet we both know that tennis is game far more than distance running. I think we need to address his training such that he satisfy’s both needs. I will be happy to assist. In faith, Coach Davies
Today’s workout: Sprints are performed @ 75% output and are divided into 5 sets with 45 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 (stretch 5-10 minutes & repeat) // 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 4 total circuits// ROPE WORK: 3, 5 minute rounds all with 50 pushups / GPP jumping jacks, shuffle, pushups, chinees – 30 seconds each x 6 sets //Weight room: Bench Press 5 sets x 3 reps (65% max), Push Press (preferably non-conforming object, use 35-50% max effort) 3 x 3 reps, Cross-over pushups 30 seconds on, 30 seconds off - 5 minutes, Plate raise 3 x 15, Tricep ext 4 x 5-7, Dips 3 sets x 15. Lets bring it! In faith, Coach Davies
Whopper, I must clear up a descrepency(sp?). I’m not on a true fat fast but one where I eat real food but still at fat fast calories. I did a true fat fast a while back and after 2 weeks I was prepared to kill people at the drop of a hat. So I thought I should atleast eat steaks and salads while doing this diet with renegade training. I’m still sane(for now) and looking at the scale this morning made me feel alot better. I’ve lost 12 lbs. since last Sunday. I know alot of it is water but I know a good bit is fat so it makes everything cool. You’re right about the first week being the worst but stick with it through the first week and you’ll be fine. Are you doing a true fat fast? If you are then you just may be the most hardcore(or craziest) guy I’ve heard of to date. Either way, good luck. Oh, and don’t forget to try throwing in a protein-only day once a week(Brock’s suggestion).
What is the best compromise between the two training modalities? Should he scrap the running on weighted workout days and just perform the GPP portion(rope, shuffles, burpees,etc) for conditioning? We have completed the Bring the Pain workouts on this site with good results. I have mixed in some agility ladders and quick feet drills with even greater success on the court. I am fairly lost because in my experience in high school and college athletics, I have never had a coach insist on only long distance training for a sport that relies so heavily on power and agility. I am not looking for a complete program, I just need to be pointed in the right direction. Tennis is a big part of his life, and IMO first impressions at the collegiate level are very important to a career. Thanks for your help!
Hey coach Davies. I’ve heard alot about you.
Many high school coaching staffs tend to train their athletes by doing more endurance than building on speed, and explosion.Definitely endurance does have its places in the game of football. Now coach, at times we would run 3 to 4 miles in a given day. And of course, some find it a pain in the ass. And I know that its practically impossible to go ahead and build that type of endurance in a matter of 14 days. But if you could help me devise a plan to at least improve my endurance for the next 14 days, I would great appreciate it.
Can someone give me sort’ve a description on how I should be doing one arm swings? I dont have kettlebells yet so I’ve been using dumbells…I’ve been swinging them up kind’ve like a snatch but just short of lockout i bring down beside my body and through my leg and grab with the other hand and repeat on the other side…is this anything close to what I should be doing?
No help for you Kelly on the swings. I just wanted to say that I’m amazed that there is at least one movement that you don’t know. Usually everyone can count on you to provide a detailed description of just about every movemement imaginable.
Nate–use a single dumbell and hold with both hands, swing easily like you were performing a med ball scoop throw to eye level. Don’t go to heavy and work with gradual motion. I found it helpful to watch myself in a mirror from the side view.
Unfortunately, I would not agree with the use of endurance runs. My football players rarely run greater that 220 yds sprints and typically most work is less than 75 yards. Please review this post and you should be able to find a good plan for your development. If you definately wish to add some endurance running let me know. In faith, Coach Davies
Coach davies, I would really want to get something for that endurance work, I want to be ready for the endurance work during hell week and camp, and although you and I both are against this type of training, I would love if you can email me something at NOT ALLOWED ON FORUM- MOD
Today’s workout: For Rubgy players and other’s requiring sprints - performed @ 75% output and are divided into 5 sets with 45 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 //Athletes needed distance work, we’re going to start to ease into this with 220 “fartleks” run 220 at modert pace, jog 110 slow and next 110 walk, perform 8 repeats // ROPE WORK: 6, 3 minute rounds all with stretching in the 1 minute break. In faith, Coach Davies