Monday, October 1, 2012

A new month and a re-commitment to blogging. My commitment to writing this blog was tested by what surrounded me at home and at work. I haven’t been playing rugby this fall as my wife has been busy with school and twins in the evening are prohibitive to attending training. With my time being focused on my family and my day job, I didn’t carve out the time to spend writing the blog. However, this weekend a we had some friends visit and I realized that I really wanted and needed to be writing the blog because it help me give back to the rugby community and kept me in touch with rugby.

JSUTrain will take new approach this year. The workouts will be based on two typical players: a collegiate club player and a player aspiring to make All-Star/representative sides. The college workout will consist of two components a day and the All-Star will consist of two or three components. The lifts will be the same on Monday, Wednesday and Saturday, but for an aspiring All-Star there will be additional lifts plus supplementary work. For the All-Star player, there is agility or speed work to do before the lift. On practice days, the ball skills are the same, but there is additional conditioning or agility for the All-Start player. With either workout, you will need to listen to your body. It is impossible during a rugby season to complete every workout, if your body is sore or injured then give your mind and body a day off.

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:
Complete 5 reps of each with a walk back recovery
5m Quick Steps into 5m Acceleration
5m Pogo Hops into 5m Acceleration
10m Side Shuffle right
10m Side Shuffle left
5m Back pedal into 5m Acceleration

Lift:
Hang Snatch. 5 (sets) x 3 (reps).
Push Press. 3 x 12
Back Squats. 4 x 6.

Optional:
Drop Down Push-up. 3 x 6
Single Leg Romanian DB Deadlift. 3 x 8 each leg.

Conditioning:
6 x 200m sprint. Begin each sprint every 2 minutes.

Stretches:
Calves, Hip Flexors, Hamstrings, Glutes, Lower back, Shoulders, Biceps and Triceps.

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2 thoughts on “Monday, October 1, 2012

  1. Just Finished the Conditioning and will post lift loads later tonight.
    1. 34sec
    2. 33sec
    3. 32sec
    4. 36sec
    5. 35sec
    6. 35sec

  2. My focus for the lifts was on nailing good form.
    Hang Snatch 5×3:
    75#, 85#, 95#, 105#, 115#
    Push Press 3×12:
    95#, 95#, 105#
    Back Squat 4×6:
    185#, 205#, 225#, 245#
    Drop Down Pushups 3×6:
    10inches
    Single Leg DB RDL 3×8 e/leg: (did with kbs)
    16kg, 16kg, 16kg

    Felt pretty solid on lifts after agility. The pushups were much tougher than expected and I can really see the translation to rugby with the explosiveness of the movement.

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