Wednesday, March 7, 2012

Hump day…it’s the middle of the week and generally a night when most teams don’t have training. It is easy to lose focus and forget about training with all the exams, assignments, work and other crap in your life. Create a scheduled time to workout with a start and a finish, then stick to it. Get into the gym and get out, then focus on achieving excellence in the other areas of your life.

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 Single Arm Split Snatch. 5 (sets) x 5 (reps) each arm. Start with the DB on the floor on the outside of the same leg. Drive up with your legs, jump and land with your opposite foot forward and your same foot as arm back. Start very light and increase the weight each set. It is about footwork and coordination not the total weight lifted.
2. SUPERSET: Front Squat. 4 x 8/Tuck Jumps. 4 x 3. Chest up and drive through your heels on these lifts. With the tuck jumps FEEL explosive (strange cue, but it will help).
3. Good Mornings. 2 x 15. Focus on maintaing a tight core and keeping the neutral arch in your back. Think about this position as the perfect back position to clear someone out at a ruck.
4. SUPERSET: DB Chest Press. 4 x 6/Clapping Pushups. 4 x 4. A brutal little combo.

Conditioning:
This is a brutal little core finisher with direct applicability to rugby. Complete rounds of 21-15-9 of Thrusters and Russian Twists. The thrusters should be light, no more than 95 pounds, if it feels light go faster. The Russian twists should be with a 25-35 pound kettlebell or dumbbell with a rep counting after touching the ground on both sides. A rugby player needs to be able to twist under pressure to recycle the ball after being tackled, manipulating a player at a ruck/maul or tackle, and needs to be able to twist from the midsection while running at pace to deliver a pass.

Stretches:
Foam roll hips, lats and shoulders. Stretch achilles, calves, quads, hips, lower back and chest.

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