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.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s