Thursday, November 1, 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)

Additional Agility:
Complete 4 reps of each of the following ladder drills. If you don’t have a ladder, line up cones about 2 feet apartment and use this as your ladder.
Double foot high knee skips
Single foot high knee skips
Quick Steps, one foot in each rung
Pogo Hops
Slalom
Sideways two feet in and two feet out (2 each direction)
Quick side steps (2 each direction)

Stretches:
Listen your body and stretch the muscle in your legs that are tired.

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Wednesday, October 31, 2012

Happy Halloween! Be safe and don’t get into any trouble that you can’t get out of.

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:
7 x 40m Sprint from start lying on your back heads towards the finish line. 2 minutes recovery between reps.

Lift:
Power Clean + Power Jerk. 4 (sets) x 6 (reps) + 2 (reps)
Bench Press. 5 x 5.
Front Squat. 3 x 12.

Optional:
Standing Broad Jump. 5 x 1.
Single Arm DB Shoulder Press. 3 x 10 each arm.

Conditioning:
Complete as many rounds as possible in 13 minutes of 13 KB Swings, 13 Burpees, and 13 Goblet Squats.

Stretches:
Couch Stretch, Pigeon, Roll out your Lats and Glutes.

Tuesday, October 30, 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)

Set up 15m square with cones every 5m along the sides.
Run with the ball in 2 hands. 15m x 4
Tap the ball in your left hand finger pads. 15m x 4
Tap the ball in your right hand finger pads. 15m x 4
Tap the ball between your finger pads. 15m x 2
Figure 8 Steps. 15m x 2
Roll the ball 5m and pick it up on the run. x 2
Run 5m with the ball in two hands, step off your right foot and tuck the ball into your left elbow, run 5m step off your left foot and tuck it into your right elbow. x 2
Run 5m with the ball in two hands, step off your left foot and tuck the ball into your right elbow, run 5m step off your right foot and tuck it into your left elbow. x 2
Practice Shazaams (grip the ball with one hand and fire it from your hip using your triceps and wrists to propel the ball towards your partner. 20 each hand @ 5m & 10m, 10 each hand at 15m.
Practice pop passes. 10 facing each direction @ 5m, 10m & 15m.
Practice spiral passes. 20 facing each direction @ 10m & 15m.

After Practice Optional Tempo Run:
Complete 4 x Accel/Decel 100m. Accelerate for 20m, Decelerate for 20m, etc.

Stretches:
Calves, Achilles, Quads, Groins, Hip Flexors, Glutes and Chest.

Monday, October 29, 2012

As the season winds down bring a positive attitude to every training session by yourself or with the team. A positive attitude changes a team’s training run and impacts your enjoyment in the gym.

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 Back Pedal turn 180 degrees 5m Acceleration
5m Side shuffle right turn 90 degrees 5m Acceleration
5m Side shuffle left turn 90 degrees 5m Acceleration
5m Pogo hops 5m Acceleration
10m Continuous Broad Jumps

Lift:
Hang Snatch. 6 (sets) x 2 (reps).
Push Press. 4 x 8.
Back Squats. 5 x 3.

Optional:
Drop Down Push-up. 4 x 6
Single Leg Romanian DB Deadlift. 3 x 10 each leg.

Conditioning:
Complete 5 rounds for time of 10 Wall Balls and 100m Sprint.

Stretches:
Quads, Groins, Hip Flexors, Lower Back, Glutes.

Saturday, October 27, 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:
DB/KB Thruster. 5 (sets) x 5 (reps).
BB Lunge with BB in the Front Rack. 4 x 6 each leg.
BB Bent Row. 3 x 12.

Optional:
Box Jump. 4 x 3.
Single Leg Squat. 3 x 8 each leg.

Conditioning:
Complete 100m sprint every minute on the minute for 12 minutes.

Stretches:
Downward Dog, Pigeon, Hip Flexors and Lower Back.

Friday, October 26, 2012

How do you prepare yourself for a challenge? Throughout my career, I have gone up against better athletes, better players, better scrummagers and vastly superior teams. In these situations it is easy to get overwhelmed, which leads to a sub par game. In my case, I would do three things to help me be ready for these games and I fondly look back on them as some of the most enjoyable times I have had on a rugby field.

1. Prepare yourself mentally to be uncomfortable but ready to work every minute of the game. I went up against South Korea when playing for the Philippines. They were a massive pack and in the first half had been messing with our scrum. I knew that I had a challenge and I was prepared to be uncomfortable, but I was going to fight to keep our scrum on level terms. I didn’t hope that I could do it, I prepared to compete and use my technique advantages.

2. Set yourself process goals. This shouldn’t come as a surprise, setting a process goal allows you to focus on what you control and can perform each time. For me against the Koreans, my goal was to sheer if I felt the loosehead walking around me. The Koreans were putting all sorts of weight on our ball, but because we successfully sheered we were able to deliver clean ball to the backs and attack.

3. Use positive affirmations to build your self confidence and compete at a higher level. My positive affirmation used previous experiences from Australia and the States when I had propped against bigger and stronger opponents. In those games, I got beat when I doubted my ability and I held my own or bettered my opponent when I focused on a positive outcome at each scrum. My positive was “I can win the hit by being aggressive because I’ve done it in the past.”

At the end of the day, the Philippines lost to Korea. We gave them a lead that proved too big to pull back it in the second half. However, all my teammates and I grew in confidence through out the match. We realized that we didn’t have to be a class above, but we had to work hard against a quality opponent by doing the basics well to compete with the Koreans. Our confidence grew with this match and we defeated Malaysia in the relegation match. The next year, the core of the team that lost to Korea competed and won promotion into the Asian 5 Nations for 2013. So before you play a good opponent, prepare your self mentally for the challenge, set your goals around things your can control and build your confidence based on previous experiences.

Thursday, October 25, 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)

Additional Agility:
Complete 4 reps of each of the following ladder drills. If you don’t have a ladder, line up cones about 2 feet apartment and use this as your ladder.
Double foot high knees
Single foot high knees
Quick steps, two feet in each rung
Quick Steps, one foot in each rung
Skips, two feet in each rung
Skips, one foot in each rung
Half Icky Shuffle
Sideways two feet in and two feet out (2 each direction)
Slalom
Quick side steps (2 each direction)

Stretches:
Listen your body and stretch the muscle in your legs that are tired.