Monday, March 5, 2012

Yesterday was my wife, Julie’s birthday. She demonstrates determination, commitment and focus every day and she is my inspiration. She is pregnant with twins, we have a young daughter and she is studying for a doctorate in psychology but she doesn’t let that stop her from working out! She compartmentalizes her time and when she trains it is the only thing she thinks about. This is a valuable lesson for rugby, when you train only think about rugby. Life will be waiting for you in a couple of hours, put the rest of the crap out of your head. You will enjoy training more because you will enjoy the moment and be focused on improving your game.

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). With the season in full swing, use a weight that allows you to focus on moving fast. Sometimes this will be lighter than you normally lift because you will be sore from a weekend of matches. Remember the reason to lift in season is to keep your body near its peak, you defeat the purpose if you leave your best effort in the weight room.
2. SUPERSET: Back Squat. 3 x 12/Box Jump. 3 x 8. The back squat should be challenging. Focus on keeping your chest up and descending under control, pausing at the bottom for a second then exploding back to the start position by driving through your heels. The box jump should be low, no more than 20″, and should focus on very fast repetitions spending as little time on the ground or the box as possible. If you feel good, you can do this as a single leg hop.
3. Deadlifts. 10 x 2. Use 65% of your 1 RM (rep max). Start each lift at the 30 second mark (i.e. first set at 0, second at 30 seconds, third at 1 minute, etc.). Focus on maintaining an arch in your back and moving quickly.
4. BB Push Press. 4 x 6. Focus on keeping your chest up and driving with your legs. Finish with a strong lockout at the top and pushing your head forward so your ears are visible on the front side of your body.

Conditioning:
This is power endurance and speed endurance all rolled into a workout. This is a tough movement combination, but get after it. Complete 5 rounds as quickly as possible of 20 DB/KB Russian Swings & 10 Burpees with a minute rest between rounds. A weight between 25-55 pounds will be appropriate. Keep your chest up on the swings and never stop moving during the burpees.

Stretch:
Lower back, calves, achilles, hamstrings, quads. Complete some foam rolling on your hips and thighs.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s