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
Wednesday, January 30, 2008
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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