Coach, those workouts are brutal. Thanks for all your help. I cant wait to apply the next 4 months of this brutal offseason work to the pitch. Ill be chasing down wingers and running over props. I cant wait. I have a quick question for you. Due to work schedule, traffic, etc, I have an easier time to hit the gym and then do the rope rounds, GPP, sprints afterwards. What are your thoughts on this?
Thanks again,
Pete
Hey Stu…
So the fact the Poms invented Rugby is the reason why you’ll take the next World Cup,eh?
Apparently they also invented CRICKET and SOCCER too…hahahahahahahaha…sorry…!
ok,ok we suck at everything, including by the results of today, swimming also, what thhe fuck happened in japan!.
i wouldn’t mind coach davies training the england footy and cricket squad as they are both a bunch of fuckin wimps and keep getting stupidly injured all the time. how about it coach, fancy “beefing” up the england footy team for the next world cup (hoping that they qualify that is?).
apart from rowing, britain does suck at everyhting, probably due to that fact the weather is shit almost every day and makes you miserable. cheers STU K
Pete - in fact the schedule you are suggesting is optimal. Remember to email you to discuss your agility work. I do appreciate your comments and I would love to see crush your competition. In faith, Coach Davies
what the fuck?
No weight today. Farlek running, sprint @ 75% with slow jogs in between 100 yard sprint with 50 sides (almost like a field). - 20 minutes constant running. 6 rounds or rope work. Standard practice of 3 minute rounds with 1 minute “active” breaks. Rounds 1-3, 30 chinees Rounds 4-6 15 jacknife’s That takes 24 minutes. GPP, jumping jacks, shuffle, vertical hops, side-to-side jumps, 8 sets = 16 minutes. 60 minutes of work & we’ll be ready for tomorrow. Get your wheelbarrow’s, sled, logs and tires all shined-up, 'cause tomorrow isn’t pretty. In faith, Coach Davies
The lack of weight trainig didn’t help, shit Im beaten up, the sprints from yesterday were kicking my ass today. Fartliek we are used to, but we still were on the slow side.The 6 rounds of rope skipping weren’t too bad, but then the GPP was really tough again, I and my partners do feel we are getting aclimated to the volumne of work. Can’t wait for tomorrow, Ed
Glad to see that I’m not the only one who has trouble with some of this stuff…even if weights are not involved. But like you said, I can feel that I’m beginning to adjust and adapt to the level of work. Sometimes it seems like I’m just not working hard enough, yet I’m too tired or worn down to push myself harder. I will have to wait to see the results of all this training after a few weeks. Good going Ed. Sounds like a tough day, but you did it! My workout will be similar. Since I didn’t do my sprints yesterday, I’m going to do them after today’s rope warm-up. I’ll try to finish it all with the gpp. 
That outta kick your ass, good luck! You training for rugby as well or fitness/some other sport?
Today’s “active rest day” was quite a workout! After the rope warm-up, I did the sprints and finished with medicine ball work. It took about an hour, and I’m feeling sore now! Can’t wait for tomorrow’s workout.
I’m not training for Rugby (great sport! but I never caught on). But I’ve wanted to become more functional and have it carryover to other activities I participate in such as mountain biking, in-line skating, swimming, frisbee and volleyball. So we’ll see how it goes. I just want to be faster, stronger and more agile than I have been. At the same time, I hope to develop a nice-looking physique that can perform at a moment’s notice. I’m enjoying the workouts so far. Even if they kick my ass and leave me exhausted all week!
This is medevil work and you need to bring it. It is as such: Rope work, 2 minute rounds, rounds 1-6 20 burpees GPP jumping jacks, burpees, mtn climbers, chinees – 6 sets. Weight ( if you don’t have a kettle bell, you will need to subsitute with a dumbell)/ 2 hand swings to eye level 2 sets x 25 reps / kettle bell clean 3 x 25 reps / Keg or Log or Dumbell Clean 3 x 5/ Med ball scoop throw forward x 3 (3 sets) Med ball scoop throw backward x 3 (3 sets) (perform med ball work as circuit)/ Heavy Lunges 5 x 3 reps (each leg)/Seated Good Mornings 2 x 5-7/Natural Good Morning 4 x 25/ Wheelbarrow walk 10 minutes/Sled drag (straps held between legs) 10 minutes. In faith, Coach Davies
Only one thing today: FUCK FUCK FUCK. My hammies are so fucking dead from the ten min walk, during which my back cramed up. The rest blew goats, but the two ten minutes walks sucked, Coach Davies I really do hate you. Not sure that I want to see the next wo, BUT DAMN I WILL BE UNSTOPABLE THIS FALL, if I can walk.
Hyphnz - The ‘over-training’ complaints were coming from the Scottish, Welsh and Irish players (no offence guys). The England coaching staff have identified fitness as being a major issue since the game turned pro and have sought to address this. The big difference between England and the other teams in recent 6 Nations tournaments has been that England are able to perform for the entire 80 minutes.
We’ll see where NZ finish in the next world cup, my view? An England v Australia final, pretty sure the aussies would win though (said through gritted teeth).
T-Rex, the smart money is on the US of A in the next world cup, for women’s soccer of course. Australia’s gonna win the Rugby one again though, but not over England, I suspect England will fall early to Japan or Italy or something. Anyway, I had to miss the workout yesterday, I had team practice. Good news though, my quickness and speed are already improving tremendously, got many positive comments regarding those areas, and my coach has said that he feels it would be a travesty to keep me at hooker, FREEDOM at last. Tuesday and Thursday are my only practice days currently so hopefully I won’t have to miss much more. I’m also trying to spread the Renegade gospel among my teammates, but damnit if they are the biggest group of slack asses, only one guy has taken up the offer to partake in the agony, however he is also the one person whose schedule is exactly opposite of mine, sucks, I’d like to watch someone else hold back puke for an hour and half, that’s the life of a renegade though I suppose. Happy Friday fellas.
Today’s workout: Sprints are performed @ 75% output and are divided into 5 sets with 75 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 / BREAK 5 MINUTES, STRETCH AND REPEAT SPRINTS/ ROPE WORK: 5, 4 minute rounds all with 50 pushups / GPP jumping jacks, shuffle, vertical jumps, pushups, chinees – 30 seconds each x 10 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, Swiss ball Dumbell 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
Another super tough wo… This time what killed me were the two words (strech for 5 minutes and then)“repeat sprints”. Cant wait for the next wo. Im tired all the time but not overtrained, as defined by injury, loss of appetite, trouble sleeping, lack of mental focus etc… keep them comeing Coach D
Todays session: Start the workout with KBell work in a circuit with 45 seconds between sets and in a circuit fashion, 2 hand kettle bell swings x 25, snatch x 5, one hand swing x 25 (perform 2 sets)// Rope skip: 5 round rope skip with all rounds 4 minutes in length now, between rounds perform 15 burpees // After lets start with sprints of 60yards x 3, 40 yards x 3 and 20 yards x 3 (each performed at 100%, jog back DONT walk to start). // GPP: jumping jacks, burpee, shuffle, star jumps, chinees: 4 sets x 30 seconds// Snatch + Overhead Squat x 5, Towel Chins x 10, Lunges x 5, Star Jumps x 15, Glute Ham Raise x 25, (perform 3 circuits)/ Wheelbarrow or Farmers walk - 10 minutes . In faith, Coach Davies
ANother tough one, the damn extra minute per round in rope work SUCKED! Also I was pretty use less by the time I got to the wheelbarrow walk so it wasn’t that good at all. How are the rest of u doing?
How are the rest of doing? Not as good as you Ed, christ, I’ve been missing every other workout just from time constraints with work and practices, but am not a fan of excuses and will be re-doubling my efforts. The season is so close now. Keep it up Ed, I’m getting back on the Wagon and strapping in this time.
Today’s workout: Sprints are performed @ 75% output and are divided into 5 sets with 60 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 / BREAK 5 MINUTES, STRETCH AND REPEAT SPRINTS/ ROPE WORK: 6, 3 minute rounds all with 50 pushups / GPP jumping jacks, shuffle, pushups, chinees – 30 seconds each x 5 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: Dumbell floor press 5 sets x 3, Bradford Press 3 x 15, Plate raise 3 x 15, Tricep ext 4 x 5-7, Dips 3 sets x ?. Lets bring it! In faith, Coach Davies