Tuesday, May 1, 2012

Use a ball when completing the agility today. Hold it in two hands and if you have a partner pass it back and forth while complete the ladder work. The idea is that you continue to focus on running with the ball in your hands, which is as much of a skill as running without the ball. For those of you in America, having two weeks off between games can cause you to lose some of your sharpness with the ball in hand if you don’t practice 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)

Agility:
1. Ladder Work: 4-6 reps of each skill, if you don’t have a ladder grab a bunch of full water bottles and use them as cones spaced 18-24 inches apart. Single Foot Skips, Double Foot Skips, Single Foot Run, Double Foot Run, Bunny Jumps, Right Foot Hops, Left Foot Hops, Half Icky Shuffle, Full Icky Shuffle
2. 5-10-5: Complete 6 repetitions (3 going right first and 3 going left first). Recover for 1-2 minutes between reps and give it everything you have.
3. T-Drill: Complete 4 repetitions (2 right and 2 left). Recover about 1 minute between reps. Focus on short steps around the cones and driving out of the turns with low hips.

Ball Skills:
1. Tactile Pressure shuttle: Set up 10m shuttle and run while tapping the ball in your hand above your head. Complete 6 reps on each hand with 10 pushup penalty for every drop ball.
2. Ball Toss: Throw the ball into the air using a perfect spiral. Complete tosses for 1 minute using your dominant hand and 1 minute using your non-dominant hand.
3. Scrumhalf passes: Practice approaching the ball on the ground and picking it up and passing in the same motion.

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Monday, April 30, 2012

If you played 2 games this weekend then rest today and get a light, 20 minute run in before training to help loosen you up. If you are preparing for another round in 2 weeks then you need to focus on recovery this week and that means resting any injuries, getting treatment, icing and stretching. The last thing you want to do is train on an injury and not allow it to get back to 100%.

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
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Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Lift:
1. Thrusters. 3 (sets) x 5 (reps). After a good warmup, look to get 5 reps at a weight that forces you to front squat with you elbows high. This means it will be your hips driving the bar off your shoulders and the transfer of power through your legs is what helps you to be an effective tackler/ball carrier.
2. Deadlift. 3 x 8. This should be about 80% 1RM. The focus is maintaining your core through the whole movement and using your posterior chain to move the weight. The closer your keep the bar to your body the more effective your deadlift will be.
3. Incline Alternating DB Bench Press. 4 x 6 each arm. Press both DB into the air, but only lower one at a time keeping the other one locked out. This will force you to keep your core tight and force you to use a little less weight. The goal this week is not to kill yourself but keep you body working through a full range of motion.

Conditioning:
Complete 1,000m row, 50 KB/DB Swings, 30 hand release pushups as quickly as possible. For the row, put the damper on 3-4 and try to maintain a consistent, fast pace throughout the row. Drive with your legs and after your legs extend then pull with your arms. For the swings, use no more than 55#. I would prefer to use a weight that was light and you could go faster. The hand release pushups require you to lower yourself under to control to the ground then while your body rests on the ground lift up your hands and before putting them back on the ground and pushing yourself back to the top of the pushup. This sort of workout sets you a task that is a bit bigger than normal and requires you to push through and keep going.

Stretches:
Calves, hamstrings, hip flexors, hips, chest, shoulders, and back.

Saturday, April 28, 2012

Good luck with all those who games, especially those with playoff matches. Be calm and stay focused on doing the simple skills well. My saying is that the extraordinary happens when the ordinary is done well. If this is a bye week or you are in the off-season, then get after this workout.

Lift:
1. Power Cleans. 5 (sets) x 5 (reps). Complete your warmup and then do your first work set at about 75% of 1RM (rep max). Then add weight to every lift. Focus on driving through your legs and exploding through your hips to get the bar moving. Remember the bar doesn’t need to be moving fast until it goes past your knees.
2. Back Squat. 5 x 3. Go as heavy on this lift as you can maintain great form. You need to squat below parallel and keep your core tight so your hips and legs do all the work and protect your back. DON’T GO FOR NEW 3RM. This is heavy, but you should be able to complete the reps quickly.
3. Behind the Neck Push Press. 5 x 8. This is a lot of reps, so stay focused for each set. It is important that you focus on maintaining your core and dipping at the knees to maintain an upright torso. This means your knees push forward and your hips stay over your ankles.

Conditioning:
Complete as many rounds as possible in 15 minutes of 10 burpees, 20 situps, 300m run. This is a go workout. What does this mean? Keep the rests short and push your body as hard as possible. There is no physical reason to stop moving, so if you do make sure you go hard when you start again.

Stretches:
Calves, quads, hips, shoulders, chest, hip flexors, groins.

Friday, April 27, 2012

Matt Foreman writes for Catalyst Athletics and Performance Menu. Last week I read an article that he wrote about switching on for a big weightlifting meet. I thought it would be a good article because it talks simply about the arousal curve and how to manage it. Check out this link.

Catalyst Athletics is Greg Everett’s Olympic weightlifting gym and Performance Menu is a journal that has been put out by Everett and Robb Wolf.

Thursday, April 26

This week is the first round of play-offs for the USA Rugby Division 1 Mens competition. So what should you be looking to get out of your last training before a big match? Doing the simple things right and running your patterns of play. Every team has its patterns of play and it is important that on the last practice they are run with crispness. This doesn’t mean perfection, but an understanding of what you are trying to achieve. Take your time to do your thinking during this session because on the weekend it is your instincts that will take over.

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
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Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Speed:
1. 8 x 40m sprints with 2 minutes rest between reps. 2 sprints from a 3-point start, 2 from a standing start, 2 from a falling start, and 2 from a lying start. Focus on staying relaxed, keeping your elbows at 90 degrees and driving your arms from your shoulders. If your elbows are at 90 degrees then you will be able to drive your hand from your cheek (face) to your cheek (butt).

Ball Skills:
1. Finger taps at arms length. 60 seconds. Move the ball around and focus on keeping the ball on the pads of the fingers.
2. Shazams. 1 handed passing facing your partner/wall. Start with your hand underneath the ball with the ball touching your belly button. Drive with your forearms before finishing the pass by flicking your wrists. The object is to develop wrist strength. Complete 20-30 each hand.
Sideways Shazams. Turn side-on to your partner or the wall and complete as above. Complete 20-30 each hand.
3. Pop Passes. Face your partner and practice using on your wrists to flick a pass to your partner. Complete 20-30 facing your partner then practice while running 5m apart and then 7m apart.

Stretches:
Calves, hamstrings, quads and lower back.

Wednesday, April 25, 2012

“Ode of Remembrance” from Laurence Binyon’s “The Fallen”

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They went with songs to the battle, they were young.
Straight of limb, true of eyes, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

Today is ANZAC Day in Australia and New Zealand. It is a day to remember all those who have defended the freedom that I love and cherish. It is a day when I remember my grandfather who served in the Royal Army from 1938-46. Man sacrificed their lives and their youth. As the Ode says “We will remember them.” Take the time to be grateful for everything that you have in your life and remember the sacrifices that others have made, it helps put everyday problems into perspective.

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 Jump Shrugs. 4 x 12. Hold a light DB in each hand and stand in the power position. Complete 1/2 squat (lower than a dip, but not the full range of motion) then explode out and shrug at the top of the jump.
2. Man Maker. 3 x 8. Use a light weight and look to go through the full range of motion as demonstrated on SEAL Fit. The goal is to keep your core tight especially through the hips.

Conditioning:
Complete 5 sets of 400m run and 2 min rest. The goal is to complete the run the same speed for each repetition. This means if your best 400m is 60 seconds, then run your first one in about 75-80 seconds and then maintain that pace for all 5 repetitions. There is limited recovery time, so if you bust out hard on the first one there will be a dramatic drop off in pace for the 2-4.

Stretches:
Calves, achilles, hamstrings, quads, hips, and shoulders.

Tuesday, April 24, 2012

Good luck to all the college students as you look to wrap up your final exams and papers. If you’re spending a lot of late nights getting work done in the library, DON’T STRESS YOUR BODY MORE BY WORKING OUT TOO MUCH! Do quick workouts on the field or in e gym and prioritize team trainings over everything else. By this stage of the season you are well trained and maintenance is all you need. Saving your energy for study will help your grades and 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)

Agility:
1. Ladder Work: 4-6 reps of each skill, if you don’t have a ladder grab a bunch of full water bottles and use them as cones spaced 18-24 inches apart. Single Foot Skips, Double Foot Skips, Single Foot Run, Double Foot Run, Bunny Jumps, Right Foot Hops, Left Foot Hops, Half Icky Shuffle, Full Icky Shuffle
2. 5-10-5: Complete 6 repetitions (3 going right first and 3 going left first). Recover for 1-2 minutes between reps and give it everything you have.
3. T-Drill: Complete 4 repetitions (2 right and 2 left). Recover about 1 minute between reps. Focus on short steps around the cones and driving out of the turns with low hips.

Ball Skills:
1. Tactile Pressure shuttle: Set up 10m shuttle and run while tapping the ball in your hand above your head. Complete 6 reps on each hand with 10 pushup penalty for every drop ball.
2. Ball Toss: Throw the ball into the air using a perfect spiral. Complete tosses for 1 minute using your dominant hand and 1 minute using your non-dominant hand.
3. Scrumhalf passes: Practice approaching the ball on the ground and picking it up and passing in the same motion.