The second day of lifting and the focus moves from the clean to the snatch. You may be asking why use the Olympic lifts? Both the full movements and the partial movements, encourage an athlete to develop strength, power, speed, agility and coordination. These are all critical athletic components of rugby and very few other exercises force adaption as quickly or effectively.
1. Power Snatch. 5 (sets) x 5 (reps).REST 2 minutes. Be patient with lift. The lift-off gathers speed until the bar hits maximum acceleration as it passes the hip.
2. Bench Press. 4 x 6. Rest 90 seconds. Lock your shoulders and hips onto the bench. Drive up using your lats, chest and triceps.
3. Front Squat. 3 x 12. REST 1 minute. Keep your elbows high and your core locked.
4a. Knees-to-elbows. 2 x 10. Without kipping, lift your knees up to your elbows, this will need you to pull with your arms and hips should rotate as well.
4b. Handstand pushups. 2 x 5. Walk into a handstand position against the wall. Lower your body quickly until your head touches the ground before driving yourself back to the start. Attempt to make a small triangle with your head and hands at the bottom and a straight line with your body at the top.
Complete 3 rounds of 1 minute as many 10m shuttles as possible. Rest 3 minutes between rounds.
I’m back! It’s been a while and I’m sorry for the absence. I underestimated how much of an adjustment having twins would be! This should be just in time for the beginning of fall season for many of you. If you are like me, you’ve let yourself go more than you should in the off-season and the first cycle will reflect the need to re-establish a baseline of strength and conditioning.
The first lift cycle will contain three major lifts per day, a bodyweight couplet and a running centric conditioning workout. There will be no Tuesday and Thursday workouts to allow you to focus your energy on team practice.
1. Hang Power Clean. 5 (sets) x 5 (reps). REST 2 minutes. Start from the high hang and your chest up. Use your legs to drive the bar into the air before retreating your hips for the catch.
2. Push Press. 3 x 12. REST 1 minute. Keep your chest up and your dip minimal. Use your hips to drive the bar off your shoulders and finish with a strong lockout at the top.
3. Back Squat. 4 x 8. REST 90 seconds. Take a big breath of air at the top and hold your breath for a single squat. This will help keep your spine in line.
4a. Strict Pullups. 2 x 10. NO REST. Start with your elbows and shoulders at full extension. The pullup finishes with your chin above the bar.
4b. Dips. 2 x 10. REST 90 seconds. Start with your elbows locked, go down until your shoulder is lower than your elbow before pressing back up.
4 x 300m run beginning every 3 minutes.
Calves, hips, hamstrings, quads, lower back, chest, shoulders and triceps.