First of all I would like to thank you for taking a considerable amount of time out of your schedule for this forum. I know I have found your information very useful (as I’m sure many t-mag reads have). I just have a short question: how do you do slalom jumps? Thank you again.
Jump side to side over a line with your feet together like a skier.
Thank you for your kind words. I hope to continue to being of service to you and anyone else who is interested. In faith, Coach Davies
Great piece of work - I am glad you enjoyed the movement. They are a tremendous developer. Once we get through the initial stages of training you will really start to reap the benefits. I look forward to hearing from you again. In faith, Coach Davies
Coach, I would like how you’re varying volume in these workouts you’re prescribing. I can see it going up in the rope and kettleball work. You said volume goes in wave fashion, but I was hoping you could elaborate a little.
Coach Davies - Your workouts are a great change for those of us who have spent alot of time in the gym. Performing your workouts outside in the warm summer sun is very refreshing and invigorating. My questions is - I’m 42 years old and therefore have to restrict the volume in your workouts. Do I also need to consider central nervous system rest (extend my “off” days)?
Great to hear from you - I think this is the first time we spoke. It is also refreshing to hear from someone else in the same age group doing the workouts. However I do need to remind you and anyone else - if you have any particular needs to post them & I will do whatever I can to get back to you. Al-tell me more of your personal recovery. It is always a privledge to help. In faith, Coach Davies
My personal recovery - when performing Ian King’s program I would work out every other day with two days off after four workouts (a ABCD program with a days rest between each day and two days after the D workout). I would do this for two weeks followed by a half week off. Starting your renegade program since the last week of July I perform the workouts every other day with no more than two consecutive days off maybe once or twice since the last week of July. I am starting to experience a “workout hangover” the day following the workouts (although I am much stronger now throughout the workout).
Monday: Sprints 25 yds x 3, 15 x 5 @ 100%, jog back to start // 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 15, one hand swing x 15, clean & jerk x 5 (perform 3 sets total), overhead squats (with kbell) x 5// Rope skip: 3 round rope skip, rounds 1 - 3 - 15 burpees, IMPORTANT POINT - rope work has changed to a simple pattern, 5 regular skips (feet together), then 5 crossovers - start with this today, this will become standard// Iron Cross 3 x 15 reps (45 seconds rest, stay light), Hang Snatch to Full Overhead Squat 4 sets x 3 rep (perform @ 70-80% maximum output 90 seconds rest)-(perform the following in circuit fashion with 45 seconds rest x 3 sets), Commando Chins x 10, Med ball scoop throw forward x 3, scoop throw backwards x 3, Reverse Hyper x 25, Glute Ham Raise x 5-7, Hammer curls x 15 //Wheelbarrow or Farmers walk - 25 minutes, // Bar hang - 4 sets x 30 seconds// Have fun - In faith, Coach Davies
Al, do you use Surge? I’m 44 and my recovery has been similar to what you posted about your
recovery. Since I’ve started using Surge it has
improved dramatically. I can do Coach Davies
workouts every day of the week and my recovery
is no longer a problem. dp
44 and you can do these workouts everyday - I’m impressed! (seriously). I was using Surge but I ran out of the product 1 week ago. Do I think Surge helped - yes (maybe more than I realize). I am now using RiboseC. However, recovery is still an issue for me.
Does anyone know where I can get a set of these kettlebells in Europe? Maybe even more specifically in Austria? The shipping on something like this would kill me if I ordered from the states. Any help? Everyone keeps saying how great these things are and I haven’t even seen one. I feel like an idiot because only recently did I see one in a picture!
Coach, you sent me a GPP routine that required the use of a six pound rubber medicine ball. It was about four or five exercises. Now that I want to do the routine, I can’t find it. If you could please post it again, I would appreciate it. Keeping the faith, Solomon.
I guess you found your answer. An athlete, always needs to make sure they are fueling themselves properly. As I have stated before, I wholeheartedly endorse the use of Surge and other products containing Glutamine & BCAA’s. If possible, try getting back on Surge and see if that eliminates the problem. And dp - thanks for the insight. In faith, Coach Davies
Hey Solomon. I wrote that routine down several weeks ago when Caoch Davies posted it. Lucky you! Here you go:Your gpp will be as follows: jumping jacks, vertical board jumps, burpees, mtn climbers. 6 sets-30 seconds each, with a 5 minute recovery break & repeat. Now the trick is that with the exception of the jacks you hold onto the ball constantly. During the Verticals you hold the ball above your head and try to touch the rim. Durning burpees when you jump you again try to touch the rim with the ball. It will be akward coming down because you perform the lower burpee position with the ball in your hand, which is essence a med ball pushup.
my apologies - I’ve been out on a soccer pitch for 12 hours today. Thanks Kelly for helping out. However, I had wondered what had happened to you and would like to know your progression to date. I would like to make some changes to your work but will wait till I hear from you. In faith, Coach Davies
Basic workout//Sprints @ 75%, set 1 110,110,110, set 2 110, 110 x 2, 110, set 3 110 x 2, 110, 110 x 2 set 4 same as set 2, set 5 same as set 1 - rest 45 seconds, rest 5 minutes & repeat//Rope routine - 4 minute rounds, rounds 1-5: 20 second plyo pushups, //Strength: Bench Press (55% max, 45 second rest, good bar speed!) 5 sets x 3 reps, Cross-over pushups 20 seconds on 40 seconds off - 5 sets, Plate raise 3 x 15, Tricep Ext 3 x 5-7, Weighted Dip 3 sets x 5-7//Sled or Truck push 25 minutes // Have fun - In faith, Coach Davies
Hey Nate,
Glad your kbell workout went well. I’m interesting in purchasing this equipment also. One question, did you buy the kbell as a pair or one at a time. Is it necessary to buy them as pairs? Thanks!
Coach,
Well, I went to a pure strength routine for awhile. I used Pavel’s Bench & Dead routine for a mental break and to give myself a good shot of strength. I’ve been using the GPP you gave me, but I’ve also been using the GPP you’ve posted on this board. I have also changed my training split. Monday - Chest & Back, Tuesday - Legs, Wednesday - Shoulders & Arms, Friday - Chest & Back, Saturday - Legs, Thursday & Sunday Off. In this rotattion, each bodypart gets hit five times every three weeks. I’m still using heavy basic exercises, but I have increased my rep range to 8-12 per set. If you need to know about a specific session, let me know. As always I appreciate all your help. Keeping the faith, Solomon.
Hannibal, I only purchased one kettlebell (16kg). For the most part, that is all you need because you tend to work one arm at a time. You could order two, but it wouldn’t be as useful. Pavel has some drills that he does with two kettlebells, but he actually used two different weights in each hand! So stick with one for now! You should be good to go.
I had another kettlebell workout Sunday. It went well, although, I only did two sets but did more reps. I’m still sore! Today, I’ll mix it up and focus more on one-arm snatches along with some presses and swings! Should be fun! After that, I’ll go jump in the pool. 