Monday, June 11,2012

For the coming two weeks, I will not be posting workouts because my wife will be going into the hospital on Tuesday to deliver twins! See you in a few!

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Saturday, June 9, 2012

This weekend I fortunate enough to participate in the USA Division 1 National Championships. My club, Glendale RFC, went in as the defending national champions. We won the semi against Palmer Chiropractic, but lost the final against Belmont Shore. With two games in two days, the rugby was tough on the body, but even tougher on the mind. I was happy with my play in both games, but my approach was completely different mentally and I needed to adapt my pre-game to my different mental states.

On Saturday against Palmer, I was very calm. The game was at 6:40pm and I ate a full meal because I was hungry. When I arrived I stayed calm by listening to music and I even fell asleep in the team room before the meeting. After the team meeting I wrote my goals for the day along with positive affirmations about my abilities and started to hype myself up before the game. I knew that I needed to pick up my energy without going over the top. I listened to my body and mind. I talked excitedly with my teammates about the game plan, visualized doing well on the field and listened to upbeat music.

On Sunday against Belmont Shore, I was very nervous. I was overhyped and I couldn’t relax. I felt full all day and my gut was a bundle of nerves. I ate half a meal because I felt full and I used relaxation exercises to calm my mind. I didn’t think about the game, but instead thought about my family, listened to happy go lucky music and preferred to keep my own company over talking to teammates. After the team meeting, I wrote my goals, positive affirmations and comments that nerves were a good sign because they showed that I was ready. From the meeting until the warm-up, I turned on happy music and kept myself from getting overhyped. I listened to my mind and body, which told me a very different story from the day before. I focused on controlling my emotions and spoke quietly and purposefully with teammates about specific instances on the field.

In both situations, I hit the ground running and ready to compete. The differences in physical and mental approaches before the game was something that positively affected my ability to compete. In the past, I have tried to force a specific feeling and sometimes I have failed to play well. This weekend I accepted that on any given match day I could feel a different way, the key to playing well was accepting how I felt and adapting to it. Listen to your body, react and adapt to what your body needs at that point in time.

Friday, June 8, 2012

Warmup:
5 minutes of rowing (start very slowly and start increasing the pace every minute). After, set-up cones 10 meters apart and perform the following dynamic stretches for 2 lengths each.
1. Lunges with a twist
2. Reverse Lunges
3. Inch Worm
4. Crab walk
5. Side lunges (2 in each direction)

Workout:
This workout is an interval conditioning workout with 5 cycles of 3 minute intervals with 1 minute rest. During the intervals attempt to complete as rounds as possible of 4 Hang Cleans (65-135#) and 8 Box Jumps (20-24″).

Cool Down:
10 minute row at a slow and consistent pace. Follow-up with chest, shoulder, lower back, glutes, hamstrings, quads, calves and achilles.

Thursday, June 7, 2012

Warmup:
Set-up cones 15m apart and complete the following running drills between. Each exercise is to be completed for 4 times (ie up and back twice).
1. Power Skips
2. Lunges
3. High Skips
4. Reverse Lunges
5. High Knees
6. Frankenstiens
7. Butt kickers
8. Sumo Lunges
9. Carioca
10. Falling sprint

Speed:
7 x 40m Flying Sprints. For this activity, use a 10m run-up to get to full speed and then sprint the 40m. This should be faster than your regular 40m and will force you to maintain your top speed.

Agility:
10 x Lateral Standing Broad Jumps. Starting in the jumping position, jumps far laterally as possible and land on two feet. Complete 2 sets of 10 in each direction.

Cool Down:
800m jog followed by the 13 poses in this article for 60-120 seconds each.

Wednesday, June 6, 2012

I want to say congrats to Belmont Shore for winning the Division 1 National Championships this weekend. It was a fun game to play in, but I wish the result had been reversed. Belmont played very well and used their physical style to impose their will on the game.

Warmup:
5 minutes of rowing (start very slowly and start increasing the pace every minute). After, set-up cones 10 meters apart and perform the following dynamic stretches for 2 lengths each.
1. Lunges with a twist
2. Reverse Lunges
3. Inch Worm
4. Crab walk
5. Side lunges (2 in each direction)

Workout:
Complete rounds of:
10 DB Push Press, 1 Weighted Pullups
9 DB Push Press, 2 Weighted Pullups
8 DB Push Press, 3 Weighted Pullups
7 DB Push Press, 4 Weighted Pullups
6 DB Push Press, 5 Weighted Pullups
5 DB Push Press, 6 Weighted Pullups
4 DB Push Press, 7 Weighted Pullups
3 DB Push Press, 8 Weighted Pullups
2 DB Push Press, 9 Weighted Pullups
1 DB Push Press, 10 Weighted Pullups
Use 2 DB for the Push Press and use one of the DB for the weighted Pullups holding the weight between you feet.

Cool Down:
400m jog and 30-60 seconds stretching calves, lower back, shoulders, last and chest.

Tuesday, June 5, 2012

Speed, agility and quickness develops by making sure that you learn the drills before adding the speed.

Warmup:
Set-up cones 15m apart and complete the following running drills between. Each exercise is to be completed for 4 times (ie up and back twice).
1. Power Skips
2. Lunges
3. High Skips
4. Reverse Lunges
5. High Knees
6. Frankenstiens
7. Butt kickers
8. Sumo Lunges
9. Carioca
10. Falling sprint

Agility:
1. Side shuffle 5 yards then turn and sprint 15 yards and cruise 10 yards. Complete 6 reps facing each way with a walk back recovery.
2. Back pedal 10 yards then accelerate forward 20 yards (this means that you sprint past the cone that you start at). Complete 10 reps with 60 second recovery between reps.

Quickness:
1. Short T-Drill. Set up the T with 5 yards from the start to the top of the T and then 2.5 yards to each of the sides. This will force you to take short steps the entire time and focus on keeping your weight on the balls of your feet.

Speed:
1. Sprint 20m from a standing start and focus on staying leaning forward and driving with your arms.

Cool Down:
Complete the 13 poses in this article for 60-120 seconds each.

Monday, June 4, 2012

Following on the theme of last week, this week will focus on general fitness and SAQ (speed, agility, quickness) development. For those of you playing 7s, this will allow you to get some lifting in, but still be able to train and play tournaments at a high quality. For everyone else, this will give you a chance t re-charge your batteries.

Warmup:
5 minutes of rowing (start very slowly and start increasing the pace every minute). After, set-up cones 10 meters apart and perform the following dynamic stretches for 2 lengths each.
1. Lunges with a twist
2. Reverse Lunges
3. Inch Worm
4. Crab walk
5. Side lunges (2 in each direction)

Workout:
Tabata. Complete 8 cycles of 20 seconds work with 10 seconds rest. Between exercises rest for a full minute. Your score is the total number of reps completed.
1. Russian KB/DB Swings (use a light weight, no more than 35#)
2. Pushups
3. Situps
4. Squats

Cool Down:
800m Jog. Complete the following stretches for 30-60 seconds each. Calves, hamstrings, quads, hip flexors, glutes, lower back, chest, biceps, triceps, and shoulders.