Steve- I have both, plus a beer keg.
Thanks for the reply FFB. Can someone please direct me to where I could find some of Coach Davies workouts he has posted? I have found out that my body does indeed respond best to high volume, but I fear I will overtrain myself if I constantly continue with the high volume workouts. It also makes leg day a pain in the behind (literally). Currently I am doing Ian King’s “Bringing The Pain” however I have made some minor adjustments to cater the workouts to fit my needs. So Coach Davies, High Volume or Low Volume? How much of each? I have been using a 4:1 ratio, with 4 phases low volume then one phase high volume. A phase for me is 4 weeks. Any advice is appreciated. Thanks in advance.
Justin if your body responds best to high volume don’t you think it would be better to train with higher volume more often? You said your basically training with higher volume only 4 weeks out of 20…why not do sort’ve a step type loading method where you increase volume over 3 weeks then back off for one week etc. throughout the entire macrocycle?
I just wanted to respond very briefly and will try to deal with this topic either later this evening or tomorrow. I apologize but I have a very pressing training camp matter to deal with. However, please understand childhood development is radically different than the work that I have posted. Please do not try to implement these with those very young ones. I will gladly discuss more but the coaching of children is a tremendous responsibility that you must be extremely meticulous. In faith, Coach Davies
I look forward to hearing your thoughts on appropriate activities for children. My thoughts have mostly been on exposing them to a wide variety of activites, movement patterns, etc. I am a big believer in the concept that a broad base is needed to reach a high peak. I never have the children do any routine…I just try to expose them to a lot of activities to develop different skills (catching, throwing, balance, hand eye coordination…). The only running and jumping is what they naturally do during play. I have taught the 8 year old how to do overhead squats with a broomstick, but that is the only weightlifting related work they have done. BTW, the baby (13 months) has been bringing me blocks during this message using a full squat (it’s so natural for him) and exploding up every time he picks up a new one…I love it when he does that…my little future decathlete.
Start the workout with KBell work in a circuit with 60 seconds between sets and in a circuit fashion, one hand swings x 25, Power Clean x 3, one hand swinga x 25 (perform 3 sets total)// Rope skip: 5 round rope skip, between rounds perform 10 burpees & 10 star jumps // After lets start with sprints of 50 yards x 3, 20 yards x 3 and 30 yards x 3 (each performed at 100%, jog back DONT walk to start). // Hang Clean (pref keg) to 4 sets x 3 reps (perform @ 75% maximum output 75 seconds rest), Burpee 4 sets x 15 with 30 seconds rest, Lunges (Heavy) 3 sets x 3 reps (60 seconds rest), 2 hand Towel Chins 3 x 6-8, Turkish get up 2 sets x 10, Glute Ham Raise 3 x 6-8 //Wheelbarrow or Farmers walk - 25 minutes// Bar Hang’s (as circuit, with 20 seconds on, 40 seconds off, 6 minutes (wide grip, close grip palms facing in).Have fun - In faith, Coach Davies
you are quite correct of various stimuli, childhood games are a tremendous base of athleticism as well as impacting on there total lifestyle. Short, enjoyable exercise patterns that maintain range of motion and body harmony. I am going to try and expand on this greatly. I doubt many readers find this interesting but I am try to start spelling out some things for this important topic. In faith, Coach Davies
kelly is correct, why only four weeks of high volume,if you are afraid of getting hurt or something trust us you won’t, i feel that you actually have a higher chance of getting hurt with the low volume, Also remember that you don’t need to do the sprint portions of coach davies workouts or the endurance running, those are but a personal preferance. I have dramatically increased my work capacity and general fitness levels with this including speed, explosiveness, reactions etc and also strength . for example i miss out the sprint portion every day instead i do a pavel pttp workout for one of my chosen lifts for 8 to 16 training days for example: bench would be 90% of one rep max + 100lbs for a ten second lockout in my case 343lbs in a lockout(90% of 270lbs(max)=243+100=343 lbs)then i wait three mins and do 4 singles with 243 lbs and then i add five pounds and do one more single. the next day training day i do the same but i add five more pounds to everything so the lockout becomes 348lbs and the four singles become 248 lbs and the final single 253lbs and this continues untill the cycle of 8-16 training days is up. hope that helps.
Coach Davies or anyone else who knows…could you explain a turkish get-up?
Kelly check out the short topic in issue 159.
Correct me if i’m wrong: A bar hang is just hanging from a chin bar right? Thanks alot…Keep these workouts coming coach…I think I speak for everyone that when i say that we really apprecite you taking the time keep posting them.
Finally got my kegs today! One still had the ball-valve insert in place and one did not. It looks like the ball-valve insert is removable with a specific type of wrench, so i may end up making some sort of implement to remove it for easy filling and weight changing.
PS. Anyone doing hand-over-hand sled pulls…
How many full length pulls (per arm) should I be shooting for?
Thats great that you got the kegs. You will find them tremendous in your session’s. You mentioned the hand over hand sled pulls - those are superb, I call them tug of war pulls but its the same thing. I like to look at it as a time duration and if possible use an thick rope to pull it in with. My athletes will sit on their butts with legs spread open and pull in. I hadnt put them in because of equipment but I will make special note because of you. Keep up the great work too! In faith, Coach Davies
Fridays’s workout: Now remember Sprints for those only in personal need. The volume picks up today so make sure you are ready mentally for the sprint phase. They are performed @ 75% output and are divided into 5 sets with 90 seconds rest between each set. Within each set you will perform 3 sprints, which are separated by 25 yard walks. A 110x3 means you run 110 yards back and forth and back again. SET 1: 110 x 2,110 x 2,110 x 2 SET 2 110 x 2, 110 X 3, 110 x 2 SET 3 110 X 3,110 x 2 ,110 X 3 SET 4 same as set 2 SET 5 same as set 1 // Kbell 2 hand swing x 25, Jerk x 5, 1 hand swing x 25, perform 5 sets with 45 second intervals// ROPE WORK: 6, 3 minute rounds all with 60 pushups / GPP jumping jacks, cross-over pushups, mtn. climbers – 30 seconds each x 5 sets //Weight room: Keg (or Dumbell) floor press 5 x 3 (fill keg with enough water that it is VERY heavy), Thick bar incline Press 3 x 5-7 reps, 1 hand Med ball pushup 20 seconds on/40 off - 3 minutes, Int/Ext rotation 3 x 15, Plate raise 3 x 15, Tricep ext 4 x 5-7, Dips 3 sets x 5 (heavy weighted)//Sled or truck push 15 minutes of constant pushing with arms extended, rest 5 minutes and repeat//For those needed extra distance work, 12.5 minutes run at simple pace (ie 7.5-8 min mile pace 1.45 - 2 min 440 yd laps) stretch 5 minutes and repeat// In faith, Coach Davies
Where can I find the previous thread? I’ve been away for 2 weeks and didn’t get a chance to print it out.
just do a search for “coach davies renegades” you will find it quickly
Coach davies, in relation to squats, do youprefer squatting to rock bottom ala poliquin or just to parallel ala brooks kubik for the development of functional strength
I can’t seem to get the search to work. Any thoughts?
Tan - I hate to do this to you but it depends. First of all, I am more concerned with the range of motion and the force implied on the weight as opposed the weight on your back. If you tell me your goals, I might be able to offer some general ideas. As always it is an honor to help. In faith, Coach Davies
Coach, How do you feel about weighted vests and shorts. Most vests I have seen are not that great. But one set of vest and shorts I have been looking at is made by Strength Systems Inc. (www.Strength-Systems.com). They put it together with heavy duty nylon. Your thoughts??