Thursday, April 19, 2012

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)

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 18, 2012

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 Snatch + Overhead Squat. 5 (sets) x 3 (reps) + 3 (reps). Practice pulling yourself under the bar and sticking your landing at the same time your elbows lock the bar overhead. On completing of the third rep, complete three Overhead Squats by staying back on your heels and pushing the bar behind you. This will increase shoulder flexibility and stability, while forcing you to concentrate on maintaining your core.
2. Back Squat. 4 x 8. Focus on keeping your core tight and driving off your heels.
3. Renegade Rows with Pushup. 3 x 8 each arm. This movement starts in the pushup position with your hands on two dumbbells. Complete the pushup and at the top do a single arm row with the left, then another pushup before a single arm row with the right. This ends up being 16 pushups and 8 rows each arm to complete a set.

Conditioning:
Complete 4 rounds as quickly as possible of 20 Russian DB Swings, 200m run and 1 minute rest. Keep your core tight on the DB swings and use a challenging weight that you can control. The 200m run should be a fast run, not a sprint. You need to be able to control your run and it should be the pace that you chase a kick at, fast but able to breakdown.

Stretches:
Achilles, calves, chest, shoulders, back and hips.

Tuesday, April 17, 2012

If you played two games this weekend, do the agility work twice. The first time do it just to get moving and the second put in the normal effort.

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.

Monday, April 16, 2012

This week some of you may have played two games in two days, others might be preparing for the play-offs and others might be in the middle of their season. If you just played to games in two days DON’T lift today, have an active recovery day where you go to the pool or go for a light run and stretch. If you’re preparing for the play-offs lift light and fast. If you are in the middle of your season, listen to your body but keep putting in the hard work.

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. Thrusters. 5 (sets) x 5 (reps). A thruster is a front squat, below parallel, that transitions as you stand up into a push press. Start light and in sets 4 & 5 use a weight that requires you to reset between each rep. It is important to keep you chest and elbows up during the squat, before using your hips to drive the bar off your shoulders to a lock-out overhead.
2. Deadlift. 4 x 12. Use about 60-75% of your 1RM (Rep Max). Focus on maintaining a neutral back from the start to the finish. The movement should be done quickly by driving your hips towards the bar after the bar has passed your knees.
3. Weighted Dips. 5 x 3. If you can do 15 dips without assistance than complete these as weighted dips, if you can’t then do 5 sets to failure. Focus on keeping your torso upright and driving through the ball of your hand. Make sure you go through a full range of motion, that consists of full elbow lockout at the top and your shoulder below the point of your elbow at the bottom. If you have rings use them for the dips.

Conditioning:
Complete as many rounds as possible in 12 minutes of 300m rowing and 12 burpees. The key to this workout is minimizing transition time between the rower and burpees. As you get tired you will want to slow down the transition. This is when you have to push yourself to keep moving quickly. It is like being at the bottom of a ruck and taking your time to get untangled, instead of fighting to get on your feet and get back in the play. It is you against your mind!

Stretches:
Lower back, calves, hamstrings, chest, shoulers and achilles.

Saturday, April 14, 2012

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 Snatch. 5 (sets) x 5 (reps). Use ascending sets this week by continuing to add weight each set. Don’t over reach, only go as heavy as your technique will allow. If you compromise your technique then you lose the benefit of the lift. One bad rep a set is liveable, but repeated bad technique causes bad habits.
2. Back Squat. 5 x 3. Go heavy or go home. At the end of the season everyone hurts, but who is doing the work that others won’t. Use 80-85% of your 1RM and take only 2 minutes between sets. BE EXPLOSIVE out of the hole.
3. Deadlifts. 4 x 12. Fast reps are the order of the day at about 65% of 1RM. Set your back and keep it locked.
4. Military Press. 4 x 8. Keep your core locked and drive out of your hips. Make sure you get to full lockout overheaad, finish with your head through your arms so your ears are visible on the front side of your body.

Conditioning:
Complete 5 rounds as quickly as possible of 400m shuttle and 30 squats with a 30-40 pound sandbag. The shuttle is 4 up & backs of a 50m stretch. You can make a sandbag by buying some constructor’s sand at a hardware store for a couple of bucks and then load it into garbage bags sealed with duct tape that are 10 pounds each. Put it in an old bag and for under $10 you have a nice piece of funcational training equipmment.

Stretches:

Calves, quads, hamstrings, hips, shoulders and lower back.

Friday, April 13, 2012

Friday the 13th seems like a good day to talk about why superstitions are bad and routines are good. Superstitions are things that you have to do to BELIEVE you will play well. Routines are things that you do to ensure you are best PREPARED to play well. In my playing experiences, I have had both.

My superstition was that I had to wash and polish my boots the night before a game. When I didn’t, I didn’t believe that I could play well and I would be a self-fulfilling prophecy. I knew that I needed to change when due to travel requirements, I would never be able to wash/polish my boots before playing for the Adelaide Black Falcons. If I didn’t throw away my superstition then I would never have been able to play well for a representative (All-Star) side. I adjusted and made the change, I knew that no matter what happened before a game I needed to be able to put that out of my head and played what was in front of me.

My routine was that I needed to set goals for each game. This helped me focus mentally and be prepared for the upcoming match. I didn’t need a lot of time and I could write it down or just complete it in my head. If I didn’t have time to do it, I would use the team directives as my goals. This helped me avoid feeling under prepared if I didn’t complete my routine. I didn’t need my routine if something got in the way on the day, but it helped me focus and be the most prepared I could be.

The goal is to create routines that help you prepare for a game, but that you don’t need to rely on to be able to play well. If you find yourself needing to do something before you play, work to eliminate that crutch and get on with trusting in your training and instincts to make an impact week in and week out.

Thursday, April 12, 2012

 

Good luck if this is your last training before playoffs. Focus on doing the simplee things well: executing the game plan, completing your tackles, passes and clear outs, and completing your job. When you do the simple things well, the opportunities to make a difference in the game come to you and all you have to do is execute.

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)

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 11, 2012

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/Conditioning:
DB Bear Complex: This is a special taken from Michael Rutherford, who has deeveloped a number of different ways to incorporate CrossFit into programmming for sports. Every minute on the minute for 20 minutes complete 5 reps of DB deadlift, DB Hang Cleans, DB Thrusters. Use the rest of the minute to recover and use an appropriate weight up to 45% of your bodyweight. If you fail to complete the 5 reps of each exercise in the minute, then continue to complete as many rounds as possible for the remainder of the 20 minutes.

Stretches:

Calves, lower back, hips, shoulders and chest.

Tuesday, April 10, 2012

 

With the end of the season, it is easy to get lac about doing the ball skills. Now is the time to focus on ensuring that if you get the opportunity to win the game with a last second pass, that you have been practicing and can make 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.

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.