Bit of a long general ramble here. I’m gradually easing myself into some hardcore Renegade training. Based on the archaic series of workouts that Coach Davies posted on the forum a while ago, mine are about 2/3s in volume and adapted to suit the equipment that is available to me. I’ve spent the first two weeks of November losing fat via the Fat Fast, and will spend the second two weeks priming myself for my own blend of full-blown Renegade Training with what I call my two week “preparation and introductory phase”. So far, I’ve found that my joints (in particular my weak ankles) are copping a pounding from the rope work and GPP. I feel they are adapting to the work load with the soft tissues strengthening and the joints generally feeling more stable (throughout my childhood I constantly rolled my ankles). No injuries though, which is great.
Regarding farmers walks: I do them using dumbbells (don't have access to a wheelbarrow so I can't push one of those). The first thing that fails way, way ahead of everything else is my grip. I find the same thing with deadlifts and towel chins. I figure that sticking with these exercises is the best way to help here, and eventually the grip as the weak link will even itself out? Any thoughts?
Hill sprints: I love these mofos. So painful, yet so much fun. I live on quite a steep and steady hill - I could run a 1km hill if I was so inclined. Typically, I walk outside my front door and sprint about 100 to 200m up the hill, walk back to my house, and sprint the same distance again. I repeat until the sprints aren’t really sprints anymore. Hello lactic acid =)
One thing I love about working so hard in these sessions is the flow-on effect to the amount of food I can eat. Usually I have to maintain a fairly regimented caloric intake and keep things well under control. However, I've been able to eat a tremendous amount of clean food training this way. From personal maitenance levels I'd be eating around 400 to 600 additional calories a day. At the same time, I'm getting noticably leaner, which is nice (although I'm not too close to being shredded, I don't look that bad naked either!).
Fantastic job! Keep up the good work. You will notice after a few months that your grip strength will be so much better. Farmers walk is great for that, also try some towel chins … a lot harder than using the bar! Eating a lot rocks, doesn’t it? LOL
My experience with Renegade Training was similar to yours. I had to lower the volume and use what equipment I had. The Farmer’s Walks with dumbbells were tough, but they felt great, even if I noticed my grip was weakening. I got better with time. Eating more and getting leaner at the same time was a nice bonus. I’m taking a breather from Renegade Training now, but I will no doubt get back to it very soon as it was one of the best things I have done to improve my conditioning and body composition. Good job!
Keep it up bro, sounds like the Renegade training is working well for ya. I am currently doing the Renegade football workout. It will whip you into shape! I love it. I have a blast at the gym. Especially on my chest and shoulder day. My only problem is that I have a some recuring injuries that tend to halt my progress and put my football future at jeopardy. I still enjoy this type of training and intend to continue working hard and will place the rest in the Lord’s hands. Coach Davies, any way you can let me do some rope work? I need to cut down the sprints and running for a while. Shin Splints have flared up again. Let me know something please. Nate Dogg…Did you gain much mass during your Renegade Training? I am up 6lbs in 3 weeks! Keep training hard guys.
Justin, I’m not sure. I didn’t take any size measurements prior to using Renegade Training. I just know that my bodyfat went from 16% to 11% during the few months that I trained. My bodyweight went down about 8lbs, but I felt and looked much, much better. More definition and more muscularity, even though I didn’t make any weight gain visible on the scale.
Jason - please communicate if you feel anything. I am sending you a series of “bridge” sessions that will tackle your shin split needs. It goes without saying but you are doing a helluva job and I am proud to be a part of getting you back on the gridiron. I can wait to meet up after Thanksgiving. In faith, Coach Davies
New workout I tried today: 6 * 3 minute rounds on a heavy bag with 30 second active-rest periods doing crunches, towel chins, pushups etc… Nothing special there, but a nice variation on the theme.