We have a break in our rugby season so now is the time when most people put there feet up.
However, if you play your cards right then you can make some serious inroads to your rugby fitness.
How?
Well I am trying a period of super-accumulation by training my a**e off for two weeks to coincide with a quiter week of training around the Xmas period.
Expect:
1) Body Fat Loss
2) Lean Muscle Gains
But don't expect them during the time you are training!
Pay particular attention to nutrition and supplementation too - plenty of fish oil, protein and green drinks to remain as alkaline as possible ( I have Phil Richards to thank for this)
Plus I am horsing into Death Circuits around our club training nights.
Fun - not really. Worth it - of course.
Wednesday, December 17, 2008
Wednesday, December 10, 2008
"He doesn't have a 'to-do' list he just does"
If you don't know how to get strong for rugby then feel free to pick up a copy of my book.
If you don't know how to get leaner then look here.
The bottom line is most of us DO know how to do the above. Except we suffer from paralysis of analysis.
My friend reminded me of the above quote not so long ago and it really hit home.
So if you are not leaner then ask yourself what have you done today, or this very minute to really take you closer to your goal? Have you trained, eaten a fat metabolising meal, taken your fish oil etc?
If you are looking to get stronger then ask yourself what are you DOING NOW to get you stronger?
Simple questions but need to be asked.
------------
John
If you don't know how to get leaner then look here.
The bottom line is most of us DO know how to do the above. Except we suffer from paralysis of analysis.
My friend reminded me of the above quote not so long ago and it really hit home.
So if you are not leaner then ask yourself what have you done today, or this very minute to really take you closer to your goal? Have you trained, eaten a fat metabolising meal, taken your fish oil etc?
If you are looking to get stronger then ask yourself what are you DOING NOW to get you stronger?
Simple questions but need to be asked.
------------
John
Sunday, November 23, 2008
Chest and Back Routine for Rugby Fitness
Yeah - I know a split routine for improving rugby fitness.
But do you know what? It gets results.
Why? Well you are working on weaknesses all the time, cramming more volume per body part per training cycle and allowing yourself the chance to recover.
I can hear the 'functional' crowd p**sing and moaning as we speak.
I can certainly see their side of the debate. But for sheer progress there is no other way.
Here is what I did today:
A1) Bench DB Prone Grip 5 x 5
A2) Pull Thick Grip - Wide 5 x 5
A3) External Rotations 3 x 10-12 / 2 x 10-12 (2 differing exercises)
B1) 45 degree thick grip DB Bench Press 3 x 6-8
B2) Single Arm Cable Row (Thick Grip) 3 x 10-12 - 1 and 1/4 movement
My torso aches....
-------------------------------
p.s. pop on over to rugbyfitnesscoach.com and pick up your free '7 Ways of getting match fit without boring and useless laps of a field!
But do you know what? It gets results.
Why? Well you are working on weaknesses all the time, cramming more volume per body part per training cycle and allowing yourself the chance to recover.
I can hear the 'functional' crowd p**sing and moaning as we speak.
I can certainly see their side of the debate. But for sheer progress there is no other way.
Here is what I did today:
A1) Bench DB Prone Grip 5 x 5
A2) Pull Thick Grip - Wide 5 x 5
A3) External Rotations 3 x 10-12 / 2 x 10-12 (2 differing exercises)
B1) 45 degree thick grip DB Bench Press 3 x 6-8
B2) Single Arm Cable Row (Thick Grip) 3 x 10-12 - 1 and 1/4 movement
My torso aches....
-------------------------------
p.s. pop on over to rugbyfitnesscoach.com and pick up your free '7 Ways of getting match fit without boring and useless laps of a field!
Friday, November 14, 2008
Have a Look What is in My Fridge...
When it comes to fitness for rugby you have to cover ALL your bases and yes that includes your nutrition. It is like trying to drive a maserati with diesal in the tank.
So here is a glimpse of what is my fridge - all the time.
For those voyeurs amongst you, I thought I would give you a peek into the staples of my fridge (and freezer).
As I have always mentioned, good nutritional choices win out in the end i.e. over fanatically counting calories.
That is not to say calories don’t matter. Of course they do. However, most of us either chronically under-eat or overeat. The middle ground, as always, is to eat healthily 90% of the time with good sound nutritional principles allowing the other 10% for the rules to fly out of the window.
If we are honest most of us eat healthy choices about 50% of the time and wonder why fat starts appearing in awkward places.
“I just can’t seem to get rid of this” as they grab their spare tyre.
Well – start by cleaning up your home. If that is not a safe haven you can be rest assured that being out and about will be an uphill struggle.
If it is in your pantry IT WILL END UP IN YOUR MOUTH. I have never seen this fail. Try throwing out a packet of unopened biscuits. Go on, try it. It will be like prizing away a kid’s toy. There will be pangs of guilt if you attempt to delve into your bin again, even a feeling of sadness.
“But they were going to bring so much joy and happiness”
You are addicted to sugar. It is not your fault. You just are. Face it. Deal with it. Here are my Top
Ten Foods that are in my fridge and form the cornerstone of my nutrition.
Grass Fed Beef – if you want sustained energy for the day then kick it off with some grass fed beef. Rich in Omega-3 and CLA (Conjugated Linoleic Acid) both super fat burners and anti-cancer agents.
Salmon – this is one of the best sources of Omega 3, which reduce heart disease and inflammatory conditions. It is also rich in vitamins B, A an D.
Omega 3 Rich Eggs – it is like most food an egg is not just an egg, a fish is not just a fish. It all depends on where it came from, the soil it is raised in, the diet it was exposed to. Eggs are no exception. Buy organic or Omega 3 enriched eggs. These are a super fast food. Whip up omelettes or have a few hard boiled in the fridge as a quick snack.
Flax Seeds – I love my Omega 3s! Flax is a potent source of Omega 3 and works well in balancing out your hormonal profile. It is also rich in fibre.
Greens Powder – who eats 10-12 servings of veggies a day? Hands up! Veggies maintain the natural acid-alkaline balance that exists within each and every one of our body’s cells. When this becomes unbalanced then problems occur. Stress, intensive training and proteins will tip us towards acidosis. So not only make sure that two thirds of your plate is veggies but also use green drinks as a great pick-me-up throughout the day.
Fish Oil – every man, women and child should be taking this. The benefits are are far beyond the scope if this piece. Lets just say- name any ailment that you can think of and fish oil will help.
Broccoli – men with moobs and overly emotional women listen up. Broccoli (and watercress) will help in shifting fat in embarrassing areas and balancing your emotional state. How? It is rich in phytoestrogens that balance out the bad oestrogen that is within your system. A powerhouse of nutrients and fibre too.
Blueberries – low in sugar, high in fibre rich in antioxidants these little beauties are a powerhouse of nutrition. Try them frozen with natural yoghurt and cinnamon. Lovely.
Spinach – one of the best natural sources of folic acid, a great alkaline food and superb for preventing heart disease. Popeye was right. I use it as a base for salads.
There is more. And variety is the key. But have a close look at the staples in your fridge. Try swapping one poor choice for one of the above and a positive step has been taken already.
When it comes to rugby fitness then make sure that your nutrition matches your efforts on the pitch
----------------------
JL
So here is a glimpse of what is my fridge - all the time.
For those voyeurs amongst you, I thought I would give you a peek into the staples of my fridge (and freezer).
As I have always mentioned, good nutritional choices win out in the end i.e. over fanatically counting calories.
That is not to say calories don’t matter. Of course they do. However, most of us either chronically under-eat or overeat. The middle ground, as always, is to eat healthily 90% of the time with good sound nutritional principles allowing the other 10% for the rules to fly out of the window.
If we are honest most of us eat healthy choices about 50% of the time and wonder why fat starts appearing in awkward places.
“I just can’t seem to get rid of this” as they grab their spare tyre.
Well – start by cleaning up your home. If that is not a safe haven you can be rest assured that being out and about will be an uphill struggle.
If it is in your pantry IT WILL END UP IN YOUR MOUTH. I have never seen this fail. Try throwing out a packet of unopened biscuits. Go on, try it. It will be like prizing away a kid’s toy. There will be pangs of guilt if you attempt to delve into your bin again, even a feeling of sadness.
“But they were going to bring so much joy and happiness”
You are addicted to sugar. It is not your fault. You just are. Face it. Deal with it. Here are my Top
Ten Foods that are in my fridge and form the cornerstone of my nutrition.
Grass Fed Beef – if you want sustained energy for the day then kick it off with some grass fed beef. Rich in Omega-3 and CLA (Conjugated Linoleic Acid) both super fat burners and anti-cancer agents.
Salmon – this is one of the best sources of Omega 3, which reduce heart disease and inflammatory conditions. It is also rich in vitamins B, A an D.
Omega 3 Rich Eggs – it is like most food an egg is not just an egg, a fish is not just a fish. It all depends on where it came from, the soil it is raised in, the diet it was exposed to. Eggs are no exception. Buy organic or Omega 3 enriched eggs. These are a super fast food. Whip up omelettes or have a few hard boiled in the fridge as a quick snack.
Flax Seeds – I love my Omega 3s! Flax is a potent source of Omega 3 and works well in balancing out your hormonal profile. It is also rich in fibre.
Greens Powder – who eats 10-12 servings of veggies a day? Hands up! Veggies maintain the natural acid-alkaline balance that exists within each and every one of our body’s cells. When this becomes unbalanced then problems occur. Stress, intensive training and proteins will tip us towards acidosis. So not only make sure that two thirds of your plate is veggies but also use green drinks as a great pick-me-up throughout the day.
Fish Oil – every man, women and child should be taking this. The benefits are are far beyond the scope if this piece. Lets just say- name any ailment that you can think of and fish oil will help.
Broccoli – men with moobs and overly emotional women listen up. Broccoli (and watercress) will help in shifting fat in embarrassing areas and balancing your emotional state. How? It is rich in phytoestrogens that balance out the bad oestrogen that is within your system. A powerhouse of nutrients and fibre too.
Blueberries – low in sugar, high in fibre rich in antioxidants these little beauties are a powerhouse of nutrition. Try them frozen with natural yoghurt and cinnamon. Lovely.
Spinach – one of the best natural sources of folic acid, a great alkaline food and superb for preventing heart disease. Popeye was right. I use it as a base for salads.
There is more. And variety is the key. But have a close look at the staples in your fridge. Try swapping one poor choice for one of the above and a positive step has been taken already.
When it comes to rugby fitness then make sure that your nutrition matches your efforts on the pitch
----------------------
JL
Monday, November 3, 2008
Healthy Eating on a Budget
When times are tough, it is time to dig deep and come up with strategies that are part and parcel of most health and fitness enthusiasts armoury, yet rarely show their face in most people’s day –to-day habits.
If fitness enthusiasts didn’t watch their purse strings when it came to eating right they would be cast aside in an attempt to get leaner or bigger! Their food bills would be astronomical.
So what can you do to a) eat healthier foods b) save time in the kitchen and c) save pennies.
Here are few tried and tested strategies that work really well to cover your nutritional bases and also allow you to eat right on a budget.
1.Buy your meat from a local butcher – this goes without saying. I love going into my butcher. Fresh, traceable meat that is far richer in nutrients and more economical.
Don’t be afraid to mix up and try cheaper organ meats. These are powerhouses of nutrition. Just ask one of my Premiership Rugby Players – his staple diet, at 18 stone and 12 per cent body fat, is liver and heart kebabs!
2.Buy your meat, fish and poultry in bulk and try and negotiate a discount. You will always need fresh protein on hand any way to keep up with your healthy eating strategies. Why not buy a few days worth and freeze the rest?
3.Use the local farmers markets as your port of call for fresh veggies and fruits. More often than not you will be able to pick up organic produce at half the price than say a supermarket. You will be doing your bit for supporting local produce too! You know the people that actually care about what goes into your mouth when you buy it!
4.Stick to the outside aisles of your supermarket will mean that you save a huge amount on costly boxed, packaged and wrapped items. In general these tend to be foods that will scupper your plans to keep fit and healthy over the Winter Months. My food bill is by no means through the roof yet I still tuck away around 3500-4000 calories a day. This is a lot of food!
My Nan always brings to my attention how cooking a stew, roast, casserole costs about a Euro whereas you compare this to a serving of waffles, burgers, chips and Ice Cream will knock you back about three times that and the cost of a visit to the Doctor as your Immune System cries out for some nutrients.
5. Buy In Season will mean that you are working with nature rather than against it. Ever wondered why your Strawberries from Columbia are three times the size of a normal Strawberry and looking more like a peach devoid of all colour?
Our love of the humble Strawberry has led us to crave them all year round but this is not how it is suppose to be. The bottom line is that you still pay three times as much for them.
6. Stick to buying loose items too rather than packs of items. This is a cheaper option and will mean that you waste less.
7. It is also funny how a simple Bolognese or chilli sauce can cost three times as much when you choose the jars. Not only are these ladened with hidden sugar but also a Bolognese sauce is so easy and cheap to make.
Simply get a tin of chopped tomatoes, some mixed herbs, garlic, salt and pepper and hey presto. For a chilli sauce add in chilli. A trained chimp could knock that up.
8. Cook More Veggie Based Dishes at this time of year. Veggies are nutrition power houses and lets face it, we don’t eat anywhere near enough of these. Stir Fries, casseroles, bowls of salad ready made in the fridge are great for this.
9. You can also juice Your Veggies to save on waste. A good juicer is a good investment particularly if your kids like vegetables as much as they like going to the dentist. Celery, Carrot and Apple is a great little formula. Throw in some ginger if you like a bit of a kick!
10. With a young fella I refuse to fill him with hydrogenated breads, pastries and biscuits so Pat the Baker watch out. Swap your normal flour for Spelt, use Coconut Oil instead of Margarine or Raw Organic Butter, Splenda instead of Sugar and hey presto you have your baking basics.
www.john-lark.com
If fitness enthusiasts didn’t watch their purse strings when it came to eating right they would be cast aside in an attempt to get leaner or bigger! Their food bills would be astronomical.
So what can you do to a) eat healthier foods b) save time in the kitchen and c) save pennies.
Here are few tried and tested strategies that work really well to cover your nutritional bases and also allow you to eat right on a budget.
1.Buy your meat from a local butcher – this goes without saying. I love going into my butcher. Fresh, traceable meat that is far richer in nutrients and more economical.
Don’t be afraid to mix up and try cheaper organ meats. These are powerhouses of nutrition. Just ask one of my Premiership Rugby Players – his staple diet, at 18 stone and 12 per cent body fat, is liver and heart kebabs!
2.Buy your meat, fish and poultry in bulk and try and negotiate a discount. You will always need fresh protein on hand any way to keep up with your healthy eating strategies. Why not buy a few days worth and freeze the rest?
3.Use the local farmers markets as your port of call for fresh veggies and fruits. More often than not you will be able to pick up organic produce at half the price than say a supermarket. You will be doing your bit for supporting local produce too! You know the people that actually care about what goes into your mouth when you buy it!
4.Stick to the outside aisles of your supermarket will mean that you save a huge amount on costly boxed, packaged and wrapped items. In general these tend to be foods that will scupper your plans to keep fit and healthy over the Winter Months. My food bill is by no means through the roof yet I still tuck away around 3500-4000 calories a day. This is a lot of food!
My Nan always brings to my attention how cooking a stew, roast, casserole costs about a Euro whereas you compare this to a serving of waffles, burgers, chips and Ice Cream will knock you back about three times that and the cost of a visit to the Doctor as your Immune System cries out for some nutrients.
5. Buy In Season will mean that you are working with nature rather than against it. Ever wondered why your Strawberries from Columbia are three times the size of a normal Strawberry and looking more like a peach devoid of all colour?
Our love of the humble Strawberry has led us to crave them all year round but this is not how it is suppose to be. The bottom line is that you still pay three times as much for them.
6. Stick to buying loose items too rather than packs of items. This is a cheaper option and will mean that you waste less.
7. It is also funny how a simple Bolognese or chilli sauce can cost three times as much when you choose the jars. Not only are these ladened with hidden sugar but also a Bolognese sauce is so easy and cheap to make.
Simply get a tin of chopped tomatoes, some mixed herbs, garlic, salt and pepper and hey presto. For a chilli sauce add in chilli. A trained chimp could knock that up.
8. Cook More Veggie Based Dishes at this time of year. Veggies are nutrition power houses and lets face it, we don’t eat anywhere near enough of these. Stir Fries, casseroles, bowls of salad ready made in the fridge are great for this.
9. You can also juice Your Veggies to save on waste. A good juicer is a good investment particularly if your kids like vegetables as much as they like going to the dentist. Celery, Carrot and Apple is a great little formula. Throw in some ginger if you like a bit of a kick!
10. With a young fella I refuse to fill him with hydrogenated breads, pastries and biscuits so Pat the Baker watch out. Swap your normal flour for Spelt, use Coconut Oil instead of Margarine or Raw Organic Butter, Splenda instead of Sugar and hey presto you have your baking basics.
www.john-lark.com
Friday, October 17, 2008
In-Season Workouts
When it comes to maintaining Rugby Fitness, think again. Improvements can be made.
This is a model that is adapted from Charles Poliquin for In-Season. It requires a two-day programme. One session the day after a match and the other two days before.
Thursday was the Explosive Session.
A) Hang Snatch 4 sets of 2 - Rest 180s
B) Deadlift (achilles tendon imflammed so squatting is out at the moment - 4 x 4-6 - Rest 180s
C1) Chins 4 x 3-5
C2) Bench Myotatic Press 4 x 3-5
Felt great after and really light on the feet at the training session that evening. In rugby fitness terms the nervous system is primed!!
John
Your Rugby Fitness Coach
------------------------------
p.s. off up to Belfast this week - feeling fit for rugby with a great week of training under the belt.
This is a model that is adapted from Charles Poliquin for In-Season. It requires a two-day programme. One session the day after a match and the other two days before.
Thursday was the Explosive Session.
A) Hang Snatch 4 sets of 2 - Rest 180s
B) Deadlift (achilles tendon imflammed so squatting is out at the moment - 4 x 4-6 - Rest 180s
C1) Chins 4 x 3-5
C2) Bench Myotatic Press 4 x 3-5
Felt great after and really light on the feet at the training session that evening. In rugby fitness terms the nervous system is primed!!
John
Your Rugby Fitness Coach
------------------------------
p.s. off up to Belfast this week - feeling fit for rugby with a great week of training under the belt.
Wednesday, October 8, 2008
Squats and Chins for Rugby Fitness
Had a great workout today with a training buddy of mine.
The intensity was sharp - perhaps after our rugby coach giving us forwards an honesty call last night!
I am looking forward to strapping on the boots this Saturday.
My rugby fitness during the season has a plan but this is always subject to change.
Today
A1) Front Squats 3 x 4-6 - 4010
A2) Bench Press 3 x 6-8 - 4010
B1) Deadlift 3 x 6 - 30X0
B2) Chins - AMRAP
I had to shoot off to a meeting so back later on for some remedial work!
Get Fit for Rugby by just doing it!
J
-------------------------------------------------
p.s.The Ultimate Rugby Fitness Plan
If you haven't downloaded your Rugby Fitness Course Yet hop on over to www.getfitforrugby.com
The intensity was sharp - perhaps after our rugby coach giving us forwards an honesty call last night!
I am looking forward to strapping on the boots this Saturday.
My rugby fitness during the season has a plan but this is always subject to change.
Today
A1) Front Squats 3 x 4-6 - 4010
A2) Bench Press 3 x 6-8 - 4010
B1) Deadlift 3 x 6 - 30X0
B2) Chins - AMRAP
I had to shoot off to a meeting so back later on for some remedial work!
Get Fit for Rugby by just doing it!
J
-------------------------------------------------
p.s.The Ultimate Rugby Fitness Plan
If you haven't downloaded your Rugby Fitness Course Yet hop on over to www.getfitforrugby.com
Tuesday, October 7, 2008
Rugby Fitness In-Season
Had a good rugby fitness session there yesterday - nothing!
Aside from a few rugby related stretches and some arm weights to ease out the rugby match from Saturday, I thought it would be a good idea to just let the body recover.
It was a tough rugby match - one that was poised on a knife edge. Our rugby fitness was good. Our mental discipline probably wasn't where we would have liked it.
Today my rugby fitness will revolve around a quality weight training session with squats, upper body and some remedial work. After that, club training with some more rugby fitness this evening - masked in the form of heavy contact work I would say.
Sometimes you just have to right what went wrong!
And boy I felt sore!
----------------------------
www.getfitforrugby.com
A Full In-Depth Guide to Rugby Fitness
Aside from a few rugby related stretches and some arm weights to ease out the rugby match from Saturday, I thought it would be a good idea to just let the body recover.
It was a tough rugby match - one that was poised on a knife edge. Our rugby fitness was good. Our mental discipline probably wasn't where we would have liked it.
Today my rugby fitness will revolve around a quality weight training session with squats, upper body and some remedial work. After that, club training with some more rugby fitness this evening - masked in the form of heavy contact work I would say.
Sometimes you just have to right what went wrong!
And boy I felt sore!
----------------------------
www.getfitforrugby.com
A Full In-Depth Guide to Rugby Fitness
Wednesday, September 24, 2008
Q and A - Get Fit for Rugby
Q. What is the best cycle to follow for an in-season Rugby Player?
When you mean cycle – I understand you mean ‘conditioning cycle?’ The best cycle to follow is the last outlined in my book, Get Fit for Rugby. This should provide you with 2 club sessions and 2 gym based sessions per week for the club enthusiast. Any more and recovery (if you mix it in with life!!) will be impaired.
Q. During which cycle is fitness done and which cycle do you practice speed?
All cycles will incorporate fitness (by which you mean conditioning for rugby?) and speed training.
Q. In the max strength cycle the Deadlift the programme is like this -
1 x 6
1 x 1
1 x 6
1x 1
How does it work with 120 sec rest?
I understand the 1 x 6 reps but the 1 x 1 reps is it just one rep max?
This is a routine borrowed from Australian Strength Coach Ian King and Canadian Strength Coach, Charles Poliquin. It is geared towards increases in strength.
The 120 seconds work by peforming 1 set of 6 and then resting for 2 minutes before completing 1 set of 1. This ‘wave loading’ sequence will prime your nervous system allowing you lift heavier with each 6-1 wave.
So if your Deadlift 1RM was 200lb you could do the following wave pattern:
170 x 6 reps
Rest 120s
200 x 1 rep
Rest 120s
175 x 6 reps
Rest 120s
202.5 x 1
Rest 120s
Q. If doing weights/ speed/fitness how do you combine it in a training week and cycle since I am confused how to put it together.
A lot will depend on your training cycle and goals. Put what you need to prioritise first. So if you need to get stronger place it earlier in the week. Likewise if you need to work on your fitness.
If you are looking at incorporating all three into a training session begin with strength work, then move into speed work before finishing with some form of fitness or conditioning work in that order.
-----------------------------------------
John Lark
When you mean cycle – I understand you mean ‘conditioning cycle?’ The best cycle to follow is the last outlined in my book, Get Fit for Rugby. This should provide you with 2 club sessions and 2 gym based sessions per week for the club enthusiast. Any more and recovery (if you mix it in with life!!) will be impaired.
Q. During which cycle is fitness done and which cycle do you practice speed?
All cycles will incorporate fitness (by which you mean conditioning for rugby?) and speed training.
Q. In the max strength cycle the Deadlift the programme is like this -
1 x 6
1 x 1
1 x 6
1x 1
How does it work with 120 sec rest?
I understand the 1 x 6 reps but the 1 x 1 reps is it just one rep max?
This is a routine borrowed from Australian Strength Coach Ian King and Canadian Strength Coach, Charles Poliquin. It is geared towards increases in strength.
The 120 seconds work by peforming 1 set of 6 and then resting for 2 minutes before completing 1 set of 1. This ‘wave loading’ sequence will prime your nervous system allowing you lift heavier with each 6-1 wave.
So if your Deadlift 1RM was 200lb you could do the following wave pattern:
170 x 6 reps
Rest 120s
200 x 1 rep
Rest 120s
175 x 6 reps
Rest 120s
202.5 x 1
Rest 120s
Q. If doing weights/ speed/fitness how do you combine it in a training week and cycle since I am confused how to put it together.
A lot will depend on your training cycle and goals. Put what you need to prioritise first. So if you need to get stronger place it earlier in the week. Likewise if you need to work on your fitness.
If you are looking at incorporating all three into a training session begin with strength work, then move into speed work before finishing with some form of fitness or conditioning work in that order.
-----------------------------------------
John Lark
Friday, May 9, 2008
Near the Start of the Real Kick-Off
I addressed the team that I will be working with this season and their players to map out why and what they need to be doing for their Strength and Conditioning this Season. and more specifically what they can do to boost their rugby fitness.
To say they were bullied around the park last year would be an understatement. Thier rugby fitness was poor.
Now they have invested in a new gym and there is a genuine interest to make rugby fitness improvements.
This team contains a number of professional rugby players. But they are no means flush.
Instead they realise as a group of individuals that something had to be done. One step at a time. One session at a time. Rugby fitness is about baby steps (I plan a year at a time)
It called for the usual platitudes of 'honesty' and 'hard-work'.
But at the end of the day it is all about getting in the heads of your players. Some are family men, young fellas or labourers - not gym junkies. The thought of them hitting the gym would be real pain.
So what would you do? Here is my formula:
Find their pain, remind them of it, encourage success and the pleasures in winning.
What would you do?
--------------------------
JL
www.getfitforrugby.com
To say they were bullied around the park last year would be an understatement. Thier rugby fitness was poor.
Now they have invested in a new gym and there is a genuine interest to make rugby fitness improvements.
This team contains a number of professional rugby players. But they are no means flush.
Instead they realise as a group of individuals that something had to be done. One step at a time. One session at a time. Rugby fitness is about baby steps (I plan a year at a time)
It called for the usual platitudes of 'honesty' and 'hard-work'.
But at the end of the day it is all about getting in the heads of your players. Some are family men, young fellas or labourers - not gym junkies. The thought of them hitting the gym would be real pain.
So what would you do? Here is my formula:
Find their pain, remind them of it, encourage success and the pleasures in winning.
What would you do?
--------------------------
JL
www.getfitforrugby.com
Tuesday, April 22, 2008
How to Turn a Loss into Grand Slams
One of my clients was in the company of Warren Gatland,Wales' successful coach here in (sunny!) Dublin last
week at a non-rugby related event.
It was refreshing to hear the candid honesty from a guy who
is a genuine rugby nut - through and through.
My collegue asked him:
"How much time do you spend with the players"
"Not much"
"Eh?
"We get together on Monday - hit the gym with short and intense
sessions and then spend the rest of the day on mental rehearsal and
tactical preparation. Tuesday we meet up. Have two very intense
sessions of 45 minutes and then guys go home untill Thursday"
Take Home Message:
1) Never sacrifice quantity over quantity. As a coach you had better
be in a position to justify going over 1 hour for your rugby fitness
training sessions Most coaches simply do not plan their rugby
fitness sessions.
2) Elite level rugby is in training above rugby match intensity.
If you hit the gym go with purpose and a plan get out in under the
hour. Your rugby fitness will match your intensity. Train hard..
3) Success leaves clues.
Friday, April 4, 2008
Post Rugby Workout Nutrition
The Window of Opportunity!
Post workout nutrition or 'what you fill your face with after a match/gym/session' is crucial to success. It can mean the difference between winning and losing.
Why?
a) Speeds up recovery
b) Builds Muscle
c) Burns Fat
And who doesn't want all the above?
If you are above 10% Body Fat for Men and 14-16% for women then untill you reach those levels use this formula for your Post Workout Shake:
a) Whey Protein 25g for Women / 40g for men
b) Glutamine 10-15g
For those who are lean then adding Carbohydrate in the form of Fruit Juice, Banana, Maltodextrin will help
a) Whey Protein (as above)
b) Glutamine
c) Carbohydrate (3:1 - Carbohydrate: Protein)
Load her up and get it down!
------------------------------------------------
www.getfitforrugby.com
Sunday, March 30, 2008
Why do I not Get Any Results with my Rugby Fitness?
A question that is often fired at through the email is 'why do I not get any results?'
Good question - a great one in fact. It shows that you are not going through the motions and thinking about what you are doing.
There are three over-riding reasons:
1) Wrong Training System.
A rugby player came to me looking to boost his rugby fitness particularly his rugby strength. It read like most training diaries. 3 sets of 10 for all the big lifts with a few curls etc.
What is your goal? If it is strength for rugby then train for that. If you are looking to lean up then do so. Try not to chop and mix goals during a training cycle. Work at 3 weeks for increases in rugby strength before maybe dropping to a more 'accumulation' or volume based cycle. Or work at getting lean and improving growth hormone response over relative strength work.
Similarly is your nutrition training system in line with your training?
Boozing away whilst trying to lean up will lead to near suicidal binges on lettuce leaves in a vain attempt to 'carve up'. Likewise leave the almighty pasta feeds to 'bulk up' to the victims of the 1970 body building community.
It is possible to put on mass without eating like a pig - and I mean lean muscle - the stuff that is acutally used on a rugby field.
2) What are your goals?
This goes back to writing down what you want to achieve.
A simple task really. You are FAR more likely to achieve your rugby fitness goals by writing them down. Any less than that and it is a wish.
3) Compliance
Think you are eating 5 good clean meals 7 days a week. That amounts to 35 meals a week. Compliance means hitting 90% week in week out. When you boil it down to figures then look long and hard at your compliance scores. Hitting every scheduled workout?
Get this right and then, and only then will we worry about the intricate details.
---------------------------------------------
JL
p.s. Stoppped being pussy whipped around the ruck. Now.
Good question - a great one in fact. It shows that you are not going through the motions and thinking about what you are doing.
There are three over-riding reasons:
1) Wrong Training System.
A rugby player came to me looking to boost his rugby fitness particularly his rugby strength. It read like most training diaries. 3 sets of 10 for all the big lifts with a few curls etc.
What is your goal? If it is strength for rugby then train for that. If you are looking to lean up then do so. Try not to chop and mix goals during a training cycle. Work at 3 weeks for increases in rugby strength before maybe dropping to a more 'accumulation' or volume based cycle. Or work at getting lean and improving growth hormone response over relative strength work.
Similarly is your nutrition training system in line with your training?
Boozing away whilst trying to lean up will lead to near suicidal binges on lettuce leaves in a vain attempt to 'carve up'. Likewise leave the almighty pasta feeds to 'bulk up' to the victims of the 1970 body building community.
It is possible to put on mass without eating like a pig - and I mean lean muscle - the stuff that is acutally used on a rugby field.
2) What are your goals?
This goes back to writing down what you want to achieve.
A simple task really. You are FAR more likely to achieve your rugby fitness goals by writing them down. Any less than that and it is a wish.
3) Compliance
Think you are eating 5 good clean meals 7 days a week. That amounts to 35 meals a week. Compliance means hitting 90% week in week out. When you boil it down to figures then look long and hard at your compliance scores. Hitting every scheduled workout?
Get this right and then, and only then will we worry about the intricate details.
---------------------------------------------
JL
p.s. Stoppped being pussy whipped around the ruck. Now.
Monday, March 17, 2008
Wednesday, March 5, 2008
Rugby Fitness and the Tackle Area
Rugby fitness largely depends on the ability to recycle bouts of intense effort and work interspersed with periods of low intensity rest and recuperation. However, what happens when you get hit?
This is what separates rugby fitness from the rest of the sports.
Getting fit for rugby means also including the element of contact. My old school master used to call it contact fitness or match fitness as it is better known.
However, training for this is no easy task.
Here are my top three methods for including rugby fitness specific contact drills:
1) Up downs
Rugby is best played on your feet. On the floor out of the game. Getting fit for rugby means being able to get back to your feet as quickly as possible and being able to repeat this. So, if rugby fitness is your priority then include games with forfeits that include the dreaded up-down. This is performed when a player hits the deck, lie on the back and springs back to their feet without using their arms.
2) Tackle Bag Hit and Carries
Make a tackle by hitting the shield and then replicate this effort by sprinting back 5 m to make another hit. Repeating this for up to 10 repetitions or timed sets will work wonders for that element of up down match fitness. This is guaranteed to turn a few lads green.
3) Resisted Tackles
This is great for explosive power off the side of a scrum or ruck and is best done in the gym or can be performed from the side of a post. The player attaches himself via a bungee to the fixing and walks out so that there is tension on the band. Keeping tension on the band the player can then hit and drive in to a pad or perform resisted jumps or wrestle a ball from a player on the ground. The point is to develop rugby fitness this has to be performed under resistance.
Again we have experimented with sets of 15 jumps and wrestles – tough stuff. Most lads turn green after this type of work. You can't beat getting off your arse lots of times!--------------------------------------------------------------------------------------
p.s. Rugby Fitness methods that cut through the theory
Monday, February 25, 2008
Ready, Fire, Aim
I get alot of emails from people regarding their rugby fitness. Here is one:
"John, when it comes to rugby fitness, as outlined in your manual, is it better to do 3 sets of split squats followed by 3 sets of bench press for fat loss or will I swap the two around and try 2-3 sets of king deadlifts as outlined on day 2"
Errmmmm......
Do the feckin plan. How about that?
It was Poliquin who turned to one unfortunate sole in one of his internships and said 'if you gave you a recipe for apple pie and you replace the apple with rhubarb and the pie crust with crumble - you haven't got apple pie anymore!"
Seriously, I am a big believer in constancy of purpose when it comes to rugby fitness. Rain, wind or shine just get the workouts in. Don't worry about the intricate details. I have done that for you.
-----------------------------------------
John
p.s. if you want to avoid all guess work then I suggest you check out my manual www.getfitforrugby.com
"John, when it comes to rugby fitness, as outlined in your manual, is it better to do 3 sets of split squats followed by 3 sets of bench press for fat loss or will I swap the two around and try 2-3 sets of king deadlifts as outlined on day 2"
Errmmmm......
Do the feckin plan. How about that?
It was Poliquin who turned to one unfortunate sole in one of his internships and said 'if you gave you a recipe for apple pie and you replace the apple with rhubarb and the pie crust with crumble - you haven't got apple pie anymore!"
Seriously, I am a big believer in constancy of purpose when it comes to rugby fitness. Rain, wind or shine just get the workouts in. Don't worry about the intricate details. I have done that for you.
-----------------------------------------
John
p.s. if you want to avoid all guess work then I suggest you check out my manual www.getfitforrugby.com
Thursday, February 21, 2008
Five Ways to Maximise Strongman Training for Rugby
They often say the simpler the better. The truth would certainly be the case with strongman training for rugby. Simple and cheap equipment that can implement in a group environment with minimal fuss has the thumbs up from rugby players from Super 14 to club amateurs.
However as with all rugby fitness tools they have their pluses and minuses and strongman training is no exception.
From coaching and using strongman equipment regularly here are a few key pointers:
1) Ensure that you choose equipment that allows you to progress the weight
Getting fit for rugby is based on the need to follow the simple principle of progressing. If you are not increasing the overload on your training then you are not progressing.
It is like settling for 100kg squat and staying on that for the rest of the season. Flipping tyres are great.
However, they are best for timed sets i.e. how many flips you can get in in a certain time frame. Weight cannot be added. Better options would be yokes and farmers walks and resisted sleds.
2) Make a circuit
The best way to improve your rugby fitness with strongman equipment is to use them in a circuit. Combine a circuit of farmers walks, sled dragging, and tyre flipping. Add the number of sets your perform each week.
3) Perform Timed Sets
We have found that 30 seconds of work followed by 60-90 seconds of recovery is the best. Say for instance you wish to improve your team’s rugby fitness. Assemble them in small groups and work in the circuit. Whilst one works the others rest. Flipping tyres over 40-50 yrds can work for this.
4) Perform Rep Sets
If you are more gym based then completing a pre-designated number of reps is also beneficial for improving rugby strength. Try 6 sets of 4-6 farmers walks over 40-50 yards or 5 sets of 3 heavy tyre flips with plenty of rest for more functional strength development.
5) Seek out Cheap Options
The beauty of this form of training is how cheap this is! Tyres can be recycled and usually carry no charge from the local tyre stop or friendly farmer. Rugby fitness can be cheaper with the hand of a good welder who can make up for you farmers walks and pulling sleds.
So there you have it! Rugby fitness the good old fashioned way.
John Lark M.A CSCS is author of Get Fit for Rugby. You can download his free email course covering all aspects of strongman, strength speed and fitness for rugby at http://www.getfitforrugby.com
Monday, February 18, 2008
Injuries in Rugby
http://blogs.guardian.co.uk/sport/2008/02/05/even_rugby_unions_fittest_are.html
This post on The Guardian's Blog certainly raised a few eyebrows.
Here was a guy lambasting the natural evolution of the game - bigger hits, more injuries etc
What are we going to do about it?
PREPARE YOURSELF
And is is so that Rugby is all that more dangerous than, say Soccer?
According to a study by Jones et al (2004) every 100 participant hours in school results resulted in 6 times more injuries in Soccer than Rugby (1.92 for Rugby compared to 6.2 per soccer)
So are fitness coaches incorrect in suggesting that Young Persons should be preparing themselves for Rugby with Strength Training.
Absolutely NOT
This is not freakish or a sign of impending doom and gloom with increased injuries.
It is a sign that to play a collision sport you MUST perform some form of Rugby Fitness and injury prevention.
Remember - rugby strength training appears under a huge umbrella of modalities. Bodyweight Training, Dumbbell, Barbbell to name a few.
It is your health insurance.
Here are my three favourite exercises:
1) Isometric Neck Bridges
2) Any form of Shrug
3) Posterior Chain Exercises e.g. Nordic Hamstring Curls, Glute Hamstring Raises
Pop these into your training and rest assured that your chance of injury will be reduced in the areas prone to injury.
-------------------------
JL
http://www.getfitforrugby.com
This post on The Guardian's Blog certainly raised a few eyebrows.
Here was a guy lambasting the natural evolution of the game - bigger hits, more injuries etc
What are we going to do about it?
PREPARE YOURSELF
And is is so that Rugby is all that more dangerous than, say Soccer?
According to a study by Jones et al (2004) every 100 participant hours in school results resulted in 6 times more injuries in Soccer than Rugby (1.92 for Rugby compared to 6.2 per soccer)
So are fitness coaches incorrect in suggesting that Young Persons should be preparing themselves for Rugby with Strength Training.
Absolutely NOT
This is not freakish or a sign of impending doom and gloom with increased injuries.
It is a sign that to play a collision sport you MUST perform some form of Rugby Fitness and injury prevention.
Remember - rugby strength training appears under a huge umbrella of modalities. Bodyweight Training, Dumbbell, Barbbell to name a few.
It is your health insurance.
Here are my three favourite exercises:
1) Isometric Neck Bridges
2) Any form of Shrug
3) Posterior Chain Exercises e.g. Nordic Hamstring Curls, Glute Hamstring Raises
Pop these into your training and rest assured that your chance of injury will be reduced in the areas prone to injury.
-------------------------
JL
http://www.getfitforrugby.com
Monday, February 11, 2008
The Bionic Rugby Player
You have got to hand it to him.
Warren Gatland is aiming to bring Welsh Rugby into the Lime-Light.
And this is starting with the players - who he views as physically a few degrees away from the high eschelons of the Rugby World.
Having said this, they were not far away from it last week in beating England.
A monumuental rally, that was put down to rugby fitness in the last 1/4 saw the World Cup Runners Up, off rather cheaply.
I suppose it comes from his time at Wasps.
There he was at the coal face of some the games top-level athletes. Big, quick and powerful. The ideal modern day rugby player with rugby fitness to burn.
“The message has to be given to the regions that paying for three or four physios or fitness guys is going to cost less than paying £200,000-a-year for a player,” said Gatland.
“Having three or four fitness or physio guys is going to have much more impact over a season than having one expensive player.
“Let’s get the facilities and structures right. Let’s make sure we leave no stone unturned in all those things, like analysis. Let’s pay attention to those details.”
Gatland believes one of the golden rules of professional sport is that good medical staff, physios and fitness coaches, mean players don’t spend so much time sidelined with injuries.
If you are not doing some form of physcial preparation for the most confrontational and injury prone game in the world then you are officially delusional.
Wake up and smell the coffee before the Bionic Rugby Player runs over you.
JL
------------------------------------------
www.getfitforrugby.com
Warren Gatland is aiming to bring Welsh Rugby into the Lime-Light.
And this is starting with the players - who he views as physically a few degrees away from the high eschelons of the Rugby World.
Having said this, they were not far away from it last week in beating England.
A monumuental rally, that was put down to rugby fitness in the last 1/4 saw the World Cup Runners Up, off rather cheaply.
I suppose it comes from his time at Wasps.
There he was at the coal face of some the games top-level athletes. Big, quick and powerful. The ideal modern day rugby player with rugby fitness to burn.
“The message has to be given to the regions that paying for three or four physios or fitness guys is going to cost less than paying £200,000-a-year for a player,” said Gatland.
“Having three or four fitness or physio guys is going to have much more impact over a season than having one expensive player.
“Let’s get the facilities and structures right. Let’s make sure we leave no stone unturned in all those things, like analysis. Let’s pay attention to those details.”
Gatland believes one of the golden rules of professional sport is that good medical staff, physios and fitness coaches, mean players don’t spend so much time sidelined with injuries.
If you are not doing some form of physcial preparation for the most confrontational and injury prone game in the world then you are officially delusional.
Wake up and smell the coffee before the Bionic Rugby Player runs over you.
JL
------------------------------------------
www.getfitforrugby.com
Thursday, February 7, 2008
The Welsh X Factor
Some game.
I LOVE the 6 Nations.
A short tournament and at this stage anything can happen.
As a kid I used to love the big match ups - England vs. France or the passionate encounters against the Welsh, Irish and the Scots.
Now the climate has changed.
It is anyone's ball game.
But do you know what?
Fitness is truly becoming the X Factor.
I remember when the top teams were really paving a way on the rugby pitch.
But now anyone can take it. The gap between all nations has truly shrunk.
It was great to hear Shaun Edwards, the Welsh Assistant Coach talk about the difference being the Welsh's fitness in the last 1/4. I couldn't agree more. Rugby Fitness allowed them to sustain the pressure, the chase, the hunt until finally it yielded points.
Where is your X Factor?
Here's to more of the same - even though I am on the receiving end of it!
------------------------------------------------
John Lark
Author Get Fit for Rugby
Wednesday, January 30, 2008
Rugby Fitness Lifting Speeds
My last email caused a bit of confusion :)
Tempo as it is written, 4010 for example, is shorthand for 4 seconds lowering, 0 pause in the time between the lowering and lifting phase, 1 second in the lift portion and 0 pause between the lift and the lower.
When you see this in my programmes - 120s or 60s this equates to the rest period inbetween sets of exercise.
Use these principles in your training and watch your rugby fitness improve.
--------------------------
p.s want more information on this format and how to use it, I suggest you look this
===> Click Here
Tempo as it is written, 4010 for example, is shorthand for 4 seconds lowering, 0 pause in the time between the lowering and lifting phase, 1 second in the lift portion and 0 pause between the lift and the lower.
When you see this in my programmes - 120s or 60s this equates to the rest period inbetween sets of exercise.
Use these principles in your training and watch your rugby fitness improve.
--------------------------
p.s want more information on this format and how to use it, I suggest you look this
===> Click Here
Monday, January 28, 2008
Guest Trainer!
This weekend I had great pleasure in having John Brooks stay with us.Apart from eating us out of house and home we had a great weekend.
What a guy.
I suppose one lesson I have learnt off Brooksie is constancy of purpose ( a bit of a motto of mine)
However, that didn't stop us cranking out a rugby fitness session at my training studio Sunday evening.
Our rugby fitness workout was 10 sets of 50 yrd famers walks with thickened grips then a cheeky superset of Squats (with Chains) for sets of 3-5 and a Push Press with a fat bar for sets of 8.
Yes getting stronger is crucial but being able to replicate this is equally as important.
Needless to say - my traps and upper back are in a hoop and my legs feel like they have been removed from the rest of my body.
He showed me a terrific exercise for scrummaging strength with a pulley. I will definitely add this to the rugby fitness side of the site soon.
I am off for a massage!
Thursday, January 17, 2008
I must be mad!
Two sessions AM and PM?
I must be mad.
However, less chat and more do!
This AM I did a metabolic based workout - around 24 sets and 288 reps in total
A1) Peterson Step Up
A2) Seated Rows
B1) Leg Curl
B2) Bench Press
C1) Back Extension
C2) Calf Raise
D1) BB Curls
D2) Tricep Extension
The main aim of this is to spike Growth Hormone Levels to burn fat without looking like Paula Radcliffe.
In the evening (and feeling a little sluggish now) I did
Hang Clean 7 sets of 3 with 120s rest
Deadlift 7 sets of 3 with 120s rest
Strength and Power the name of the game here!
Tuesday, January 15, 2008
Monday's Workout
I suppose the Xmas break was a bit too good for me.
Couple of pounds up.
New Years 'Revolution'!
Today I (and for the next 12 weeks) I am going to perform 2 a -day training units. Just to see how I go.
AM - Metabolic (German Body Comp)- Fat Loss
PM - Strength (7 x 3) in two 'big' lifts
So this morning I did:
A1) Pulldown
A2) Leg Press
B1) Leg Curl
B2) L-Lateral Raise
C1) Hammer Curls
C2) Tricep Rope Pushdown
D1) Garhammer Curls
D2) Rope Upright Row
This evening I cranked out
7 sets of 3 Back Squat with Chains (10% of the weight of the bar)
Overall felt good so I will have a crack at this on Weds.
Couple of pounds up.
New Years 'Revolution'!
Today I (and for the next 12 weeks) I am going to perform 2 a -day training units. Just to see how I go.
AM - Metabolic (German Body Comp)- Fat Loss
PM - Strength (7 x 3) in two 'big' lifts
So this morning I did:
A1) Pulldown
A2) Leg Press
B1) Leg Curl
B2) L-Lateral Raise
C1) Hammer Curls
C2) Tricep Rope Pushdown
D1) Garhammer Curls
D2) Rope Upright Row
This evening I cranked out
7 sets of 3 Back Squat with Chains (10% of the weight of the bar)
Overall felt good so I will have a crack at this on Weds.
Crazy Rugby Fitness
We all like to over-complicate things.
Perhaps you are after the most attractive and specific fitness programme guaranteed to bring you the best condition of your lives.
We turn to the fancy dumbbells, spandex offerings and nicely kitted out gyms.
Well, what happens when you are faced with 30 grizzly rugby players whose greatest idea of a night out is tearing up phone books after 20 pints.
The answer lies in getting back to basics.
The humble sandbag has been effectively used in pre-season to boost fitness levels whilst satisfying the old-school amongst us. 20-30kg of sand piled in to sandbags that are then fastened internally with split proof bags, have proven more than adequate to turn even the most avid gym junkie into a gibbering wreck.
Here are my top three tips for getting the most out of the old-school.
1. Choose Rugby Specific Movements
Rugby fitness is all about utilising the most amount of muscle potential in explosive and static bouts of work.
Where else would you need fitness for jumping to catch a high ball, absorbing a tackle, making a tackle, sprinting short bursts, ripping a ball from your partner. Your rugby fitness with sandbags must focus on rugby specific movements.
Squats, cleans, push presses, lunges, press ups, rows and deadlifts will all have a tremendous carry over into your quest for ultimate rugby fitness.
2. Create a Rugby Fitness Circuit
Rugby fitness is geared around short bursts of work lasting anywhere from 30-90 seconds. Underpinning this is a sound speed-endurance base.
Gear your training sessions around these demands.
In our training sessions, for example, three groups are created. Group one is working on 30 second sprints, group 2 performs a sandbag drill and group 3 rests. We rotate round in 30-45 second bouts of work for 6 exercises. We then will rest for 2-3 minutes before performing again.
3. The Ultimate Sandbag Drills for Rugby Fitness
Big Bang movements that incorporate a great deal of multi-joint activity with the upper body, lower body and trunk will bring a new level to your rugby match fitness.
Try this for a great lung-busting rugby fitness workout A1) front Squats A2) Press Ups A3) Deadlifts A4) Bent Over Rows A5) Lunges A6) Clean and Press.
You and Your players will be fit to drop particularly after a cheeky set of sprints!
So give them a go. Simple and effective. Just don't come crying to me when you feel like your legs have detached themselves from the rest of your body.
Yours in rugby
John Lark
www.getfitforrugby.com
p.s. Is there any reason why you haven't purchased 'Get Fit for Rugby'. 12 years of trial and error condensed into a results-driven manual?
Seriously, I would love to hear from you. If there is anything you would love to see, or have explained then please let me know and drop
Perhaps you are after the most attractive and specific fitness programme guaranteed to bring you the best condition of your lives.
We turn to the fancy dumbbells, spandex offerings and nicely kitted out gyms.
Well, what happens when you are faced with 30 grizzly rugby players whose greatest idea of a night out is tearing up phone books after 20 pints.
The answer lies in getting back to basics.
The humble sandbag has been effectively used in pre-season to boost fitness levels whilst satisfying the old-school amongst us. 20-30kg of sand piled in to sandbags that are then fastened internally with split proof bags, have proven more than adequate to turn even the most avid gym junkie into a gibbering wreck.
Here are my top three tips for getting the most out of the old-school.
1. Choose Rugby Specific Movements
Rugby fitness is all about utilising the most amount of muscle potential in explosive and static bouts of work.
Where else would you need fitness for jumping to catch a high ball, absorbing a tackle, making a tackle, sprinting short bursts, ripping a ball from your partner. Your rugby fitness with sandbags must focus on rugby specific movements.
Squats, cleans, push presses, lunges, press ups, rows and deadlifts will all have a tremendous carry over into your quest for ultimate rugby fitness.
2. Create a Rugby Fitness Circuit
Rugby fitness is geared around short bursts of work lasting anywhere from 30-90 seconds. Underpinning this is a sound speed-endurance base.
Gear your training sessions around these demands.
In our training sessions, for example, three groups are created. Group one is working on 30 second sprints, group 2 performs a sandbag drill and group 3 rests. We rotate round in 30-45 second bouts of work for 6 exercises. We then will rest for 2-3 minutes before performing again.
3. The Ultimate Sandbag Drills for Rugby Fitness
Big Bang movements that incorporate a great deal of multi-joint activity with the upper body, lower body and trunk will bring a new level to your rugby match fitness.
Try this for a great lung-busting rugby fitness workout A1) front Squats A2) Press Ups A3) Deadlifts A4) Bent Over Rows A5) Lunges A6) Clean and Press.
You and Your players will be fit to drop particularly after a cheeky set of sprints!
So give them a go. Simple and effective. Just don't come crying to me when you feel like your legs have detached themselves from the rest of your body.
Yours in rugby
John Lark
www.getfitforrugby.com
p.s. Is there any reason why you haven't purchased 'Get Fit for Rugby'. 12 years of trial and error condensed into a results-driven manual?
Seriously, I would love to hear from you. If there is anything you would love to see, or have explained then please let me know and drop
Rugby Survival
This time of year can wreak havoc with your season.
I know.
I have been there.
Lads coming back from the Xmas Period overweight, un-fit and not knowing how to pass the ball.
What's your contingency plan?
Or do you not have one?
As a player this may be the time you can put on some serious mass. Most of us over-eat at this time of year. Couple this with a good resistance training programme and you will find it easy to put on 4-5lbs in as many weeks.
For most of though, keeping the body fat levels maintainable is crucial.
So use this period well.
If you are looking to keep you and your players at a healthy 'fighting weight' for your season and not blow your results over the mince pies then try this:
1) Up the Intensity of Your Training Sessions to include a 10-15 minute block of Rugby Specific Fitness at the END of the session.
2) On non-game weekends organise some 5-a-side or some fun rugby games. Great for keeping the team fresh yet fit.
3) Go easy on the sugars! This piles on the weight by disrupting your insulin levels. High levels of insulin levels pre-dispose you to putting on fat rather than shifting it. If you and your players are not following a diet high in complex carbs, protein and Omega 3 fats then START NOW!!. Drop the reliance on pastas, white breads, bagels, muffins etc to help you with your energy.
They key to sustainable energy is small regular feedings NOT the 'white devils'. A great book I am reading lately is Jonny Bowden's 150 Healthiest Foods (you can find it on Amazon)
4) Snack on soup or a salad before you go out to a party. This will curb those cravings.
Just a couple of tips but worth your while if implemented. I will be addressing more of this over the month.
Best of luck with your training
John
www.getfitforrugby.com
p.s. Want to know what the Fijian Strength and Conditioning Coach thinks of Get Fit for Rugby? Think YOU won't find anything useful in it?
www.getfitforrugby.com
p.p.s. In fact, I am so confident that you will find it the most comprehensive guide to rugby fitness out there that I am offering a 100% No Quibble Guarantee with any purchase.
www.getfitforrugby.com
I know.
I have been there.
Lads coming back from the Xmas Period overweight, un-fit and not knowing how to pass the ball.
What's your contingency plan?
Or do you not have one?
As a player this may be the time you can put on some serious mass. Most of us over-eat at this time of year. Couple this with a good resistance training programme and you will find it easy to put on 4-5lbs in as many weeks.
For most of though, keeping the body fat levels maintainable is crucial.
So use this period well.
If you are looking to keep you and your players at a healthy 'fighting weight' for your season and not blow your results over the mince pies then try this:
1) Up the Intensity of Your Training Sessions to include a 10-15 minute block of Rugby Specific Fitness at the END of the session.
2) On non-game weekends organise some 5-a-side or some fun rugby games. Great for keeping the team fresh yet fit.
3) Go easy on the sugars! This piles on the weight by disrupting your insulin levels. High levels of insulin levels pre-dispose you to putting on fat rather than shifting it. If you and your players are not following a diet high in complex carbs, protein and Omega 3 fats then START NOW!!. Drop the reliance on pastas, white breads, bagels, muffins etc to help you with your energy.
They key to sustainable energy is small regular feedings NOT the 'white devils'. A great book I am reading lately is Jonny Bowden's 150 Healthiest Foods (you can find it on Amazon)
4) Snack on soup or a salad before you go out to a party. This will curb those cravings.
Just a couple of tips but worth your while if implemented. I will be addressing more of this over the month.
Best of luck with your training
John
www.getfitforrugby.com
p.s. Want to know what the Fijian Strength and Conditioning Coach thinks of Get Fit for Rugby? Think YOU won't find anything useful in it?
www.getfitforrugby.com
p.p.s. In fact, I am so confident that you will find it the most comprehensive guide to rugby fitness out there that I am offering a 100% No Quibble Guarantee with any purchase.
www.getfitforrugby.com
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