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?
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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.
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