Coach Davies Workout Ideas

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey guys, I’ve been reading all of Coach Davies posts and have put his various workout ideas together on a sheet of paper to be incorporated into my training. I wanted to post this for anyone else that may be interested in having many of his ideas in one place. You can easily copy and paste this into a Word document and print it out if necessary.

Coach Davies, if you have any other workout ideas, please feel free to post them as well.

Functional Strength Training Tips and Techniques

PRIOR to a PULLING or SQUAT session
Jumping jacks, shuffle splits, burpee, star jumps -perform each drill PERFECTLY for 30 seconds, move from one exercise to the next continuously. Perform 4-5 sets, no stopping.

A few additional points - be perfectly disciplined with every movement. In the jacks, arms straight, touch at the top and the sides. Shuffle (like a boxer), moving from the hips. Burpee - I want a minimum of 12 in 30 seconds to start. Star jumps, touch your toes and jump as high as possible - again a minimum of 12.

JUMP ROPE All rope work consists of 3-minute rounds with 1-minute "active" breaks in which you perform the pre-set exercises. Skip with feet together (thus picking up rate of revolution).

Program A

Rounds 1, 2 & 3 - perform 50 pushups,

Rounds 4, 5 & 6 - perform 10 towel chins,

Program B

Rounds 1, 2 & 3 - perform 15 burpees,

Rounds 4, 5 & 6 - perform 15 star jumps

WHEELBARROW WALKS
Load 200-300 pounds, lace up the work boots and walk 5 minutes working up to 45 minutes. Done best after a Pulling/Leg routine.

SLED/TIRE PULLING Pull a sled holding the straps in each hand and perform continuous uppercuts over a time duration, starting at 5 minutes and building to 30.

FARMER’S WALKS
Hold dumbbells in each hand and walk for distance.

GLUTE-HAM RAISES
Put a sandbag under your knees, restrict your feet from moving by either a training partner or shoving under a bench - lock the hips forward and allow your body to come down. As your body collapses down, push itself up with your hands like a pushup. But just enough to keep the hams in play, try 3-4 sets of 25.

SANDBAG LIFTS
Various lifts can be done with sandbags - overhead press, clean and press, etc. Sandbags can be purchased at Home Depot.

OVERHEAD SQUATS & WALKING with OLYMPIC BAR Squats: Performed with bar extended overhead, then squat down (similar to Snatch balance or drop snatch exercise). Or load bar with weight and walk across gym.

2

Looks like a grueling workout. Tell me if you actually do it and let me know how many times you threw up your lunch.

3

Coach Davies will have an article appear at T-mag in a week or two, complete with a lot of training pics. He has some pretty vicious training ideas.

4

How about some upper body complexes?? For lower body/pulling he posted this weight training complex
A1. Snatch complex
A2. Burpee
A3. underhand scoop medicine ball throw
A4. Box Squat

I’m trying to come up with some other ideas. Today I will do a vert pulling, vert pushing and tricep workout so i might throw this little complex together:
A1. Bent press left arm
A2. Bent press right arm
A3. 25 foot rope climb (fortunately I have ropes at my gym)
A4. Close grip plyometric hand clap pushups

Anybody got any good GPP ideas to use in a swimming pool?

5

Coach Davies, just wondering if you do any sandbag lifting? I’ve never tried this but I think this would be great from a conditioning standpoint, there would be no eccentric 'cause you could just drop the bag and lift it again. Doing clean and presses with a sandbag sounds fun.

6

CJACK, I would never attempt all of the above in one workout! But many could be used during a training week. I’m thinking that it might be a good idea to do farmer’s walks, side bent presses, overhead squats and walking with the olympic bar after weight training days. I could use the jump rope, sled pulling, etc on the other days along with other GPP work and bodyweight exercises. I’m waiting to hear what Coach Davies recommends.

7

I stand corrected.

At my gym we’ve got this guy who walks around the gym with a fully loaded e z curl bar on his shoulders, I mean one of each type of plate on the bar(per side of course). I thought he was a lunatic because we get a lot of guys in here who just got out of jail or are on crack. He looks like he fits in both categories. Anyway, turns out he’s doing an exercise Coach Davies recommends! Oh well that’s what I get for pre judging, now I have to go back and tell everyone I was wrong. For my information what exactly does this do?

8

Coach I have a question on doing the speed work. Where/when do you typically do the sprints and can you give a brief idea on a sample sprint workout and how you periodize the sessions? I work periodically with some football players and other athletes who have a definite need for agility and speed. Often-times when I train athletes I like to get right in there and do the workouts with them. I’ve tried just about all the warm-ups, complexes, and other suggestions you’ve written about so far but now I’m ready to incorporate some speed-work into the routines.

9

Read Thomas Kurz, Science of Sports Training. In it, he details the negative effects that jumping jacks have on the neural system. It is totally useless. So, as far as function goes, I’d drop the jacks and substitute it with jogs in place. Check out the sectio in the book as he goes into far more detail than I could.

10

Back from my own training session & I wanted to attack your questions. Nate - you did a great job summarizing a number of points. I will try to go through some basics for ya’ll. First you need to understand my training theories are done such to develop a total athlete. Like the spokes of a wheel, every facet must be covered. To improve ourselves we must establish our level of conditioning and then a plan of attack to attain our goals. There are many things to teach here and I am glad t-mag has given me the forum to do so. With regards to your some of your questions - Kelly, you inquired about upper body complexes - it is a natural question but right now I need you to learn to operate in a “harmonious” fashion. The steps I have outlined is the first step in promoting a body that works together. The simplicity of the program is done to promote a specific recruitment pattern. Spanky - I love sandbags -whether at Clemson, years ago with the Packers or in my personal sessions, I have also used them. Try using a sandbag just like you would a kettlebell but regrip the bag everytime. Nate & others - rope work is a basis warmup to be done with all workouts. Here is my greatest point to be made with my athletes and all of you. I need to teach you to perform the difficult with ease. This is something will touch upon with enormous detail in the next few months. Phenomenon - that lift will develop total structural integrity of muscle stabilizers - remember we are only as strong as our weakest link. Hope that helps until I hear more questions.

In faith, Coach Davies

11

Thanks Coach Davies! I’ll begin incorporating rope work for all my workouts as a warmup. Hopefully, I’ll adjust quickly, and it will be easier to perform! I don’t want to be so worn out that I can’t complete my weight workout! Thanks again! Great ideas and tips!

12

Nate - you strike me as a good all-around athlete. When you tell me you are concerned about being too tired after rope skip I am somewhat surprised. I am interested in a few things: a) breathing patterns b) nutrition. Can me give some insight into both. Do you quickly lose your breath in the rope work or are you limited do to fatigue in other areas.
Please let me know if possible.

In faith,
Coach Davies

13

coach, my legs start to burn after a few minuts of rope jumping. they always give out before my wind does. what opinions do u have on this?

14

Well I must for once actually let my coaching personality come out. I will put the disclaimer on and note that I work for athletes success and do believe in “tough love”. Because none of you have seen the old coach at work, you are not quite aware of this. I don’t even know if they will post this but I have to say it. ~ Through any of the workouts I prescribe your body will burn, possibly puke, get nosebleeds and likely get dizzy. If you do so, I will drag your still beating carcass up to finish the session - you will never be vanquished. I will punish you not to discipline you but to make you a better, stronger athlete/warrior. I will force you into denying pain to win your internal battle. I will not accept losing at any time and there is no damn way that I will let one of my boys lose. ~ So when any of these sessions, get rough and your body doesnt want to comply just tell yourself - you can handle anything now and bring it. Damn, I really gotta go train now.

In faith,
Coach Davies

15

and Anthony - this is natural as it is change in your program philosophy.
In faith,
Coach Davies

16

Coach, you are too kind. I do not consider myself an athlete at all. I’m just a little guy who enjoys working out and participating in various activities. I’ve learned so much in the past few years and have changed my training to better suit me. The stuff I have been learning from you has been great. And it’s what I need to take my training and conditioning to a whole new level.

I was never an athlete and didn’t particpate in any sports while in high school. I was the small, skinny kid that always got picked on. I got into weight training after high school. That has been my first love (even if I’m not truly successful at it). It has taken me years of trial and error to see what works for me. It’s only recently that I was able to put everything together (training and nutrition) and make good gains. For more background information, please check out my web site: http://www.atlantic.net/~nathan (MODERATOR, please forward to Coach Davies. Thank you!).

As for the jump rope wearing me down before the workout, I’m worried about it depleting my energy. I’m usually winded after six sets of two-minute rounds of jump rope followed by the active rest. I do find that after a couple minutes of rest, I can continue to workout with no ill affects. I’ve just had a problem getting my work threshold up high enough. When I first started jumping rope, I did one-minute rounds. I am now doing two-minute rounds. Eventually, I know I can work up to three minutes. At first, my calves became extremely sore. That doesn’t happen now, but sometimes, after a few sets, I begin to get sloppy with technique and end up messing up and having to restart (from not jumping high enough or getting the rope caught on my feet).

I must admit, for the past two months, I was dieting down to burn some fat. So I did lower calories from 3,000 a day to 1,800-2,000 a day. I did this very slowly, gradually reducing calories and using T2 and MD6. It worked well, as I did lose 8 pounds. Since I have begun a new weight training program and have been incoporating your training ideas, I have been increasing my calories again.

I typically eat 5-6 meals a day. I may have 2-4 Grow shakes and several solid meals consisting of lean meats, fruits and veggies. I also tend to eat cottage cheese and yogurt and occasionally tuna. I think I eat fairly well, as I get at least 1 gram of protein per pound of bodyweight and consume fruits, veggies and dairy. I eat very little processed foods and sweets. If needed, I can tell you an entire day’s menu. But remember that I am increasing calories again since I’ve needed the extra energy for your workouts. Does that help?

17
  • first, like hell you’re not an athlete. It also sounds like you’re making great progess. I only mentioned that little rope routine a few weeks ago & you have already increased from 1 to 2 minute rounds - thats a noticable improvement in your work capacity. Hey - you’ve got a workout coming but I just had to say I think you’re doing a helluva job.
    In faith,
    Coach Davies
18

Thanks again Coach! I’m looking forward to the training program.