Saturday, April 21, 2012

Good luck with your games this weekend. If you are not playing then get in the gym early and head out to watch your competition play in the afternoon. The more you know about your opposition, the better prepared you will be to beat them.

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. 7 (sets) x 2 (reps). Go heavy as possible without compromising good technique (I didn’t say perfect technique, I want you pushing the boundaries). Keep your core tight and use your hips to generate speed on the bar before having quick elbows snap around the bar to lock it into position on your shoulders.
2. Behind the Neck Push Press. 5 x 8. Look to use the bar coming down on your back as the dip between reps and knock them out quickly. This ability to absorb then reply to pressure is critical in the tackle contest. Feel the weight of your opposition player attacking you, then use your dip and drive to direct him/her wherever you need them to go.
3. DB/KB Walking Lunges. 4 x 12 each leg. For this, rack the DB/KB on your shoulders before starting the movement. This will place great pressure on your core to maintain stability through the movement.

Conditioning:
Complete 10 rounds as quickly as possible of 15 deadlifts and 15 hand release pushups. For the deadlifts use no more than 50% of your 1RM (rep max) or 135lb/60kg, whichever is lighter. The idea is to move quickly without stopping. The hand release pushups require you to rest your chest on the ground, lift your hands up before replacing them on the ground and pushing yourself back to the start position. The idea is to keep your body planking and move your bodyweight from a dead start position.

Stretches:
Lower back, hip complex, shoulders, chest, calves, hamstrings and quads.

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