Great work! - If you need a few photos of the med ball work just email me - Once I get everyone’s reply, I will set up session #2. In faith, Coach Davies
Coach
we did the rugby workout you perscribed today, I’ve got to admit it didn’t seem too bad on paper, however when we tried it it kicked our asses. The Jump Rope/burpee/star jumps weren’t too bad for the first few rounds, by round 4 we were seeing that this was gonna be a long day, we made it with a intensity reduction, and this warmup was much harder than our usual warmups.
The strength section killed our shoulders but the overhead squatting, and hang then overhead squats tired our shoulder and backs, with out to much effect on the legs(probably due to the low Lbs used). The other strength exercises were tough but effective. By the third and fourth set we were no longer mentally sound, rather our bodies went through the motions as we sucked wind and sweated a lot.
The jump jack/shuffle jacks/burpee/star jump felt like our at practice conditioning and was tough especially on the pre exhausted shoulders.
The farmers walk hammered our necks, traps, delts, and forearms, but didn’t seem to bad (although our hands are a little blistered). The reverse hypers and Zottman curls were hard but good.
The med ball tosses supersetted with Burpees made us push ourselves, but was not as hard as the jump ropeing with bur/star.
The chinnies were not that bad, as we have been doing a lot of abs lately and we realized that we were only five minutes from the end of this torture.
All in all it killed us mostly in the shoulders and in trying to get our air. Our abs are not to dead, although our backs are pretty worked. Our legs are o.k. Hope to hear your future recomendations as I and my two partners are looking foward to the pain and torture of “The Renegade’s” workouts. (However the 300lb’er has his own nickname for you, the Pyschotic A-hole, at least this is what he kept murmering as he plodded from exercise to exercise looking like death)
I understand you are away for the weekend, but hope to hear from you when you return.
Coach, I found myself a couple of hundred kilometres from home, so I won’t be able to complete the full workout till Sunday. I did, however, do the rope jumping section and the GPP work. It bloody well hurts. I haven’t done extended work like that since the army. My windpipe feels like its half the size it was.
I’ll do the workout sunday. That’ll put me a couple of days behind. Guess I’ll be hearing the screams from the torture chamber on the way there.
I have been travelling most of the day to meet with clients and I just wished to post your workouts to make sure you were taken care of. Heres tomorrow session:Rope Skip
3 minute rounds
- rounds 1, 2 & 3: 45 seconds pushups
- rounds 4, 5 & 6: 45 seconds dips
Section A – giant circuit - Bench Press (shoulder width grip, widen grip with each set) x 5 - Bent Press (using k-bells, logs or sand bags preferably) x 10 - Medicine ball pushup (with one hand on ball & other on floor) x 15 - repeat with other hand x10 - Tricep extension (use log pref. alternatively with dumbell) x 15 - Cross-over Pushup x 30 seconds - Plate raise x 15 4 total sets
Section B ~ performed in circuitous fashion for a total of 5 throws per station
- Medicine Ball Stationary Chest Pass against wall or to partner
- Med ball pushup with one hand on ball, other on floor (15 seconds)
- repeat with other hand (15 seconds)
- Medicine Ball Walking Chest Pass against wall or to partner
- Med ball pushup with one hand on ball, other on floor (15 seconds)
- repeat with other hand (15 seconds)
- Medicine Ball Overhead Pass against wall or to partner
3 total sets
Section C – Chinees – 3 sets
If you have questions, I will reply asap. I apologize for the delay. In faith, Coach Davies
Coach, itching for the next workout. Just to bump this thread back to the top for Coach Davies’ next post.
Oh my God, Coach, I gotta tell ya, there are easier ways to kill a man, and I certainly would not have come up with this kind of workload on my own, for myself, maybe if I was in charge of hazing the new guys at a frat I would come up with something like this, very challenging though, thank you.
Workout 2 summary: Rope skipping, easy, struggled only on the 4th and 5th rounds then didn’t mess up at all on the 6th, felt very good, however, pushups and dips began to take on an impossible status towards the end, but I did what I could.
Section A: One prevailing problem throughout, my body was not cooperating in the pushing portions quite like I’d have liked them too, but was able to get through it without incident, unless you count dry heaving between each set.
Section B: Homestretch, just kept that in mind, and it flew by, the pushups once again were kicking my ass, but it went rather smoothly as a whole.
Section C: Chinees are Chinees, no worries.
Time: 1 hour, 20 minutes
Felt pretty good as a whole, and can feel myself improving and adapting already, keep 'em coming. Nick
Had heard if everyone had finished the last series of workouts yet - Please fill me in before we start with the next phase. In faith, Coach Davies
Wo#2
The rope skipping was easier as My form and speed was back to close to where it was 2 summers ago, however after getting 45 pushups for the first two sets my third set was a paltry 20. Dips were poor due to fatigue and the heat 100 degrees in the sun, as we were training outside.
Section A:
Again bent presses killed our obliques and the entire sides of our torso, god I hate them but I can feel them getting more powerful already. The med ball pushups sounded easy but already they were tough.
Section B:
This was tough but medicine balls are “fun” compared to other means of torture.
As Nick said Chinnees are Chinnees, and weren’t too bad. As of yet no one has puked, but the big man looked as if he was one exercise short of it. Keep em’ comeing, Ed
It doesn’t sound like you are doing chinees properly. They should be killers.
Kato, I certainly wouldn’t put it past us. If you could please elaborate on the correct form of chinees, it would be much appreciated. Nick
Men-I’m still in a crappy mood about someones post to another comment about the toughness of your post. I have no problem saying it in a public forum but they’re a few sports out there that requires as much toughness. I will post you first portion of the workout in a few hours but the second half is from Fridays articles. NOW please do not hesitate asking but if you dont understand an exercise ask or email me and we will take care of that. Failing that, I will have to come over there and have to train each of personally - and thats not a pretty site (But it would be good business for “Fosters”). Talk to you soon, In faith, Coach Davies
I would love to learn the correct technique, so far we lay flat on our backs with hands at our side and bring our knees up to our chests, is this close to being correct? Thanks for any input…
Are you bringing one knee at a time to meet your chest,while you are raising your torso, as fast as you can.
That is what I was trying to do, but at this point, I’m pretty severely wiped out by the end of the workouts, and “as fast as I can” may be too slow to recognize as actual movement, without special video equipment at least. Does anyone else’s triceps, lats, shoulders, chest and abs hurt really bad today?
If your abs hurt, you are doing them properly. You’ll be sore for about another week or two. I think Coach davies should give you guys the real deal with the boxes.
Alright you bloody bastards whats the deal with the boxes?
now here you thought Kato was a nice guy and here your learning he’s been taught to be a nasty SOB like the old coach. We’ll go through boxes in time but first tomorrow: Start with the 6 round rope skip with rounds 1-3 15 burpees and round 4-6 15 star jumps. After lets start with sprints of 75yards x 3, 50 yards x 3 and 25 yards x 3 (each performed at 100%, jog back DONT walk to start). Once you finish that start the workout in the article. If you all email me I can send you agility workouts. In faith, Coach Davies
coach, sorry no post last week but been very busy with lab work and haven’t had chance to do comp work, did the work outs though and they rock, had to do it in little bits between my western blot but still derived the benifits, not so busy this week so i’ll make sure i get it done in one sesh this tome, cheers STU K
Coach Davies, did the workout today, the big man lost his breakfast on the third 75 yard sprint. He completed the workout with a nice brownish stain on his shirt, and puked and heaved about 10 more times. Jmpropeing was still tough but it is getting better, the sprinting was TOUGH, normally we run a lot but not usually after anything, it was brutal. By this point we were so wiped that the lifting was ultra-brutal. We made it through, except for the one leg squats which we sorta-fell and bounce through doing partials. Also our medicine balls throws were barely throws. By the time we got to our old standby of speed squats(box) we were far too wiped to enjoy them. The wheelbarrow kept falling during all our walks, but we just kept trying push along. The chinnes we better and we tried to focus on the movement and then build speed so that it would hurt us better.
Any advice for rotator rehab, mine is still bad from last spring any suggestions. I started by doing inter/ext/ stuff with band and then weight, and then tried more regular movements with a band from the westside reactive video(Dick Hartzell of Jumpstrech), Thanks Ed
I also posted this on the “Coach Davies Renegade” thread. As many of you are undoubtedly a little sore today, I wanted to take the opportunity to congratulate you on your efforts and remind you that each day you will need to re-dedicate yourself. In these early stages of our training we will begin to introduce different elements in making you into a Renegade athlete. In today’s session we will initiate touch upon some of our sprint work. In you received the email with the agility ladder please perform prior to the start of this. Today’s workout: Sprints 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 110x2 means you run 110 yards back and forth. SET 1: 110,110,110 SET 2 110, 110 X 2, 110 SET 3 110X2,110,110X2 SET 4 same as set 2 SET 5 same as set 5 ROPE WORK: 6 rounds all with 25 pushups & 25 chinee’s in the 1 minute break GPP jumping jacks, shuffle, vertical jumps, pushups, chinees – 30 seconds each x 6 sets Med ball – perform in circuit, 5 throws each x 3 sets non stop (a) chest pass (b) walking chest pass, walk into pass (c) overhead throw Weight room: Plyo pushup 30 seconds on, 30 seconds off, 3 minutes, Thick bar (pref) Incline Press 5 x 5, Bradford Press 3 x 15, Plate raise 3 x 15, Tricep ext 4 x 5-7, Dips 3 sets. Lets bring it! In faith, Coach Davies