Back for Real?

It’s been a few years and now I am back again…at least for a post! Over the last two years, I’ve been coaching full time and struggled to find the balance with my own personal fitness. Why? There’s a few reasons.

The first and probably the biggest, I had used playing as a motivation. I knew that if I was fit and strong, my performance on the field would be better. I would be more capable of competing the way that I wanted to compete. As a coach, you lose this aspect of your motivation. I could justify that I could still play touch, throw the passes and strong enough in the gym.

The second, I allowed my injuries to be an excuse. As an old bugger with 17 years of senior rugby and the better part of three decades of competitive sports, I have some issues that are never going to be 100%. From knees to elbows to shoulders, I’ve got janky movement patterns and I have to accept that modifications may need to be necessary!

So what am I doing? What are my goals? Well, the first is that the scale while an important thing, is not going to be a measure of success. At the moment, I would weight between 235-245lbs. I’m not sure exactly, but it is probably about 30-50lbs above what I want to weight post rugby. Although this is a long term goal, it’s not motivating because it doesn’t have the impact on my life. My first goal is 4 cardio sessions per week of between 20-40 minutes. My second goal is 3 lifts per week including bodyweight proficiency movements of between 20-40 minutes. My third goal is 5 meditations per week either with the Headspace app or journaling for at least 10 minutes per time.

So why did I set my goals up this way? Well, I think I need to invest in practice through discipline. This means the development of routines/processes and a focus on the controllable. So why isn’t weight a controllable? It is but it is normally the outcome of a number of a number of other controllable actions. So I am going to focus on the actions and continue moving forward.

So far, I’ve been tracking on my phone with an app. I’ve been more consistent than I was a year ago, but not as consistent as I want to be. I’m going to continue tracking things on my phone, but I’m going to look to blog post every now and then as well. This is for me, so I can look back at my journey. So there it is the re-purposing of the blog from the advice of JSUTrain to the personal story of J-Sut and my training.19225558_10158909945795584_598322567895562996_n

Sunday, August 4, 2013

It has been a long time since I wrote a blog for JSUTrain. I took on a new role and needed to give my full attention and focus to that role for USA Rugby. Currently, I am working as the Coach Development Manager for USA Rugby and we have had a busy year. I hope in the near future to get this blog back and running. This blog is based on my personal experience and desire to provide a resource to the Rugby community.

Friday, December 7, 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:
1. Power Clean and Power Jerk. 5 (sets) x 3 (reps)
2. Back Squat. 5 x 3.
3. Incline Bench Press. 4 x 6.
4. Good Mornings. 3 x 10.
5A. Weighted Chin-ups. 3 x 6.
5B. Dips. 3 x 12.

Conditioning:
Complete rounds of 21-15-9 of Thrusters and deadlift.

Stretches:
Calves, quads, groins, glutes, hips, hip flexors, lower back and chest.

Thursday, December 6, 2012

Tuesday and Thursday are the same set of skills. The goal is to develop mastery and proficiency. The body appreciates repetitions, but how you practice will be the skills you develop. If you are lazy, your skills on the field will lack the precision to execute under pressure. Practice with intensity, know the skill and perform it correctly every time.

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)

Tactile Pressure Drills:
1. Side to Side Tapping. 2 x 30 seconds.
2. Single Hand Tap and Run. 3 x 15m jog with each hand.
3. Spiral Throw and Catch. 30 throws with each hand.
4. Kick and Catch in the Hands away from the body. 30 reps.

Pass Development:
1. Forward Facing Shazams. 3 x 20 each hand.
2. Sideways Facing Shazams. 2 x 20 each hand.
3. Flick Pass 5m. 2 x 20 each direction.
4. Spin Pass 10m. 3 x 20 each direction.
5. Spin Pass 15m. 2 x 10 each direction.
6. Spin Pass 20m. 2 x 10 each direction.
7. Running Spin Pass 10m. 4 x 8 each direction.

Wednesday, December 5, 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:
1. 3-Position Snatch. 7 (sets) x 1. See video.
2. Front Squat. 5 x 5.
3. Bent Row. 4 x 8.
4. Push Press. 5 x 3.
5A. Pushups. 2 x 25.
5B. Single Leg Box Jump. 2 x 8 each leg.

Conditioning:
Complete 10 Rounds of 10 Box Jumps (20″), 10 American KB Swings, and 10 pushups with 45 seconds rest between rounds.

Stretches:
Hips, glutes, calves, chest, lower back, quads, and shoulders.

Tuesday, December 4, 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)

Tactile Pressure Drills:
1. Side to Side Tapping. 2 x 30 seconds.
2. Single Hand Tap and Run. 3 x 15m jog with each hand.
3. Spiral Throw and Catch. 30 throws with each hand.
4. Kick and Catch in the Hands away from the body. 30 reps.

Pass Development:
1. Forward Facing Shazams. 3 x 20 each hand.
2. Sideways Facing Shazams. 2 x 20 each hand.
3. Flick Pass 5m. 2 x 20 each direction.
4. Spin Pass 10m. 3 x 20 each direction.
5. Spin Pass 15m. 2 x 10 each direction.
6. Spin Pass 20m. 2 x 10 each direction.
7. Running Spin Pass 10m. 4 x 8 each direction.

 

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.