Saturday, March 10, 2012

Most teams in the States will be heading into the make or break part of the season. Must win games against strong opponents. This is the part of the season that you live for. You test yourself every week, but you need to prepare to perform at your best. Set yourself goals and spend some time visualizing yourself making tackles, clearing out rucks, dominating scrums or making kicks in general play. This mental rehearsal will allow you to develop confidence in your abilities to make these plays because in your mind you have already done it.

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. Power Clean. 5 (sets) x 5 (reps). Focus on exploding with your hips and having the bar leap up towards your shoulders.
2. DB Bulgarian Split Squat. 3 x 15 each leg. Keep your trunk upright and stay relaxed in your breathing. This will allow you to keep your grip firm, but not squeezed and that will be key to completing each set.
3. BB Snatch Grip Deadlifts. 5 x 3. Keep your core tight and push your knees away from the bar to lift the bar off the ground. Keep your eyes forward and drive your hips towards the bar after it passes your knees.
4. DB Shoulder Press. 4 x 8. Keep your core tight and keep your hands in hammer grip.

Conditioning:
Complete 8 rounds as quickly as possible of 20 walking lunges while holding a 45# plate over your head, 10 pullups and 200m run. Keep the pace going through the workout and when you feel the pain, increase your speed.

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