Monday, February 27, 2012

The start of week 7 and almost everyone should have started season. For the northern hemisphere, it is getting down to the business end of the season, however the opposite is true of the southern hemisphere. I grew up in Australia and New Zealand, where I watched open, running rugby. Where the moving the ball to space was king, however I have a great appreciation for the northern hemisphere game. The teams adapt to the conditions where a slippery ball, soft pitch and blustery winds change the way you play the game. In the United States, you can up playing anywhere in the country for the play-offs. It is important to develop the skills that will allow you to thrive no matter the conditions. This means being able to throw the short or the long pass. To know the day when it is best to keep the ball and the day when it is best to let the ball do the work.

This week the supersets disappear for a week. This will allow your body to have less stress, but look to perform the remaining movements with great form and look at increasing the weight a little bit.

Warm-Up:
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)

Lift:
1. DB Hang Squat Clean & Thruster. 5 (sets) x 5 (reps). Use a weight that that you can move quickly. Focus on driving up with the legs before changing direction quickly to get under the DB. This ability to move quickly and deliberately will show out in your contact on the field. The dip before a tackle or a clear out is where you will see these results.
2. BB Back Squat. 5 x 3. Focus on sending the hips back and down while keeping the chest up. Drive out of the hole and reset yourself between reps at the top.
3. KB/DB Sumo Deadlift High Pull. 3 x 20. Use a weight between 35-70 pounds. The goal is to move quickly while keeping your spine in line and using your legs to drive the weight up to your chin. This will get you breathing hard, maximize the benefits by taking a short break between sets.
4. BB Push Press. Focus on keeping your chest out and getting the lock out at the top. Look forward during the lift and drive your arms, finishing with your wrists, shoulders, hips and ankles able to be connected by a line.

Conditioning:
5 reps of 300m shuttle (goal line to 50m and back 3 times) beginning each rep on the 5 minutes. Start fast and under control, focus on getting out of your turns this is where you will lose or make up all your time. Try to have all your reps be within 5 seconds.

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