Coach Davies

Training Bodybuilding
1

Coach Davies- did you get my email? This morning I did the workout from your article,
but did 6sets of 3min Jump rope and 1 min of VJs or SideJumps as my warmup AND then did the non-weighted GPP-Jumpin Jacks, Burpees, etc after the strength stuff.

And Coach, what you call a “warmup” should really be called “soak your shirt before you even touch a weight”

All that jumproping killed my Power Snatch+ OHS...I could only work up to 80Kg and could only do 3+2. My ego was damaged a bit, but when I got to the dynamic squats it returned as all 18 reps were FAST.

The one armed Dumbbell snatches were fun, I had never done them before.

I could only do 3 minutes of farmers walk but after I finished the workout I did 5x220 yds.
The whole workout took me 2 and a half hours

Thanks in advance for the agility circuit, as Im sure it will be killer.

Chris K

2
  • you’re a tough SOB for going through that training session. We need to talk agility training asap. Do you have access to a ladder, cones, dots & hurdles? In faith, Coach Davies
3

hurdles. I need to make some. Can anyone tell me what height the top of the hurdle is?
The pictures in Coach Davie’s article make it look upper mid thigh. (But how tall was the
athlete??)
Thanks in advance
dp

4

32-36 inches.

5

I have access to cones, dots, a couple plyo boxes, stepovers and benches to use as hurdles, and I might even have access to some regular track hurdles. I dont have a ladder but I do have plenty of tires to line up for rope drills.

I was truly scared to stretch my hamstrings after doing those glute ham raises without the bench. There was that type of soreness afterwards that only occurs when you do lunges or GMs for the first time in a very long time.

How long does it take an athlete to actually be able to do one of those glute raises without assistance?

Thanks again,
Chris