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.

Saturday, December 1, 2012

On the first day of Christmas….well I guess now it is time for the holiday spirit. Let’s make sure that it is the holiday celebration and not the holiday cessation. The goal over the holidays should be to keep working out consistently, but understand if you miss a couple then spending time with family is more important. Just make sure that the excuse doesn’t extend past the odd miss to whole weeks at a 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)

Conditioning:
“Isabel”. Complete 30 reps of 135# snatches as quickly as possible. Scale the weight to be no more than 75% of your 1RM snatch.

Stretches:
Hips, Lower Back, Shoulders, Lats, Calves, and Achilles.

Friday, November 30, 2012

So what are your goals for the off-season? The short winter off-season in the USA allows players to re-set their bodies for the competitive spring season. This re-set can allow a player to target some physical weaknesses and drive towards a more productive spring season. With taking the fall off, my goal is to develop a my cardio-respiratory ability. How do you set this goal? Evaluate feedback from coaches and your self-evaluation. Measure these against your goals and identify the misses. Did you miss because your work rate wasn’t high enough? Did you miss because your weren’t strong or big enough? Did you miss because you weren’t powerful enough? After you identify your goal, put that section of the workout at the beginning each day. If it is conditioning, make that the AM workout and the strength the PM workout. If it is the strength/power, then make that the AM workout and conditioning the evening workout. If it is speed or agility, work on technical aspects as part of every day warm-ups. Whatever your chose, pick a goal. It will help focus you and keep you on track when the holidays sneak up.