Monday, December 3, 2012

For many college student-athletes, this time of year is when the student comes before the athlete. In the USA, it is the time of year when there is no rugby due to the winter hiatus. The next 6 weeks are focused on getting strong and incorporating short intermittent conditioning. There are 3 days of working out a week with two days of rugby skills. The goal is to give you a rest over the holidays with enough time off to actually enjoy your vacation/family time/work those extra hours to pay for the spring play-off trips. Remember if your goal is to get stronger do the lift first; conversely if you are after weight loss/stamina do the conditioning first.

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:
1. Hang Squat Clean. 5 (sets) x 3 (reps)
2. DB Bench Press. 4 x 8
3. Back Squat. 5 x 5
4. BB Shoulder Press. 3 x 10
5A. Pull-ups. 2 x 12
5B. Single Leg Squat. 2 x 12.

Conditioning:
Complete 5 rounds of 100m shuttle (cones at 5m, 10m, 15m, 20m) and 15 Wall Balls. Start each round on the 3 minute. The rest depends on how quickly you get the work done.

Stretches:
Lower back, glutes, groins, calves, quads, chest, shoulders and hip flexors.

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