Monday, April 9, 2012

This time of year becomes a lot more challenging to program for a wide variety of rugby players. Men and women have different timelines, local area unions merge into the national schedule. So be smart about how you use the programming this week. If it is the week of local area play-offs keep the weights light and move quickly, of it is during a two week break lift heavy and quick before tapering next week.

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. Hang Power Clean + Power Jerk. 10 (sets) x 2 + 2 (reps). Start each set on the minute and use more more than 50% of 1RM (Rep Max). The goal is to do the movement perfectly and quickly. If this is a rest week, then do 2 + 1 and use 70-75%.
2. SUPERSET: DB Bench Press/Weighted Chinups. 5 x 6/4. Focus on keeping your shoulder blades pinned to the bench and flaring your lats at the bottom of the bench. With the Chinups, hold the DB between your feet if you don’t have a weight belt to hang plates from. This should be a strict (non-kipping) chinup.
3. SUPERSET: DB Lunges/Broad Jumps. 3 x 12 each leg/5. DB held like suitcases and make sure your trailing knee touches the ground. On the broad jump, touch and go.

Conditioning:
Complete rounds of 21-15-9 reps of Box Jumps, Push Press and Situps. The box jump should be about 24″, but use a box that you cycle on the first round but will be challenged with on the last 2.

Stretches:
Achilles, calves, quads, hamstrings, hips, lower back.

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