Wednesday is the start of game day preparations (Tuesday if you play Friday nights). A disciplined rugby player will be setting his/her goals on Wednesday so they can prepare, visual and execute them at training on Thursdays. This allows you to get your mind right and start focus on the keys to your success. Setting goals on Wednesday also helps to focus your attention on what you put into your body to perform on the weekend’s match. Hydrate by sipping water, put in good proteins and lots of vegetables as your prepare to unleash your best.
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. Hang Power Clean and Jerk. 5 (sets) x 5 (reps). Complete this at 65-70% of your 1RM. This will allow you to move the weight quickly. Focus on driving with your legs to extend your hips on the clean. On the jerk, simultaneously drop underneath the bar will punching your hands towards the roof.
2. Front Squat. 5 x 8. Complete using a light weight, about 50-60% of your 1RM. This will allow you to focus on your form, keeping your torso upright, driving up to the ceiling and moving fast.
3. Bench Press. 10 x 2. Complete using 70% of your 1RM and begin each set at the top of the minute. The focus is on very fast and powerful movements with great control. The bench is not a perfect movement to transition to rugby, but this technique will help you punch your arms when you tackle.
This is about keeping moving even when it hurts. Plan a strategy to minimize your breaks if you stop during a movement and how you are going to transition. There are many times during a rugby game when you will be breathing hard and you will need to switch on mentally, keep track of the game and communicate. This often happens at the end of each half, critical moments when better fitness could win you a match. Complete as many rounds as possible in 12 minutes of 10 knees-to-elbows and 10 thrusters (75#). The weight is very light on the thrusters because it is the amount of movement and the speed that you complete the movements at that should be the determining factor. Check out the links below for the movements.