We moved to here
http://www.fitnessforrugbyblog.com
Better viewing, better info, better this, better that...not really..I just thought it might be easier for you guys and girls to view so enjoy
Saturday, June 6, 2009
We've Moved!
We moved to here
http://www.fitnessforrugbyblog.com
Better viewing, better info, better this, better that...not really..I just thought it might be easier for you guys and girls to view so enjoy
Wednesday, June 3, 2009
Get Ready Because of as of Next Week..
I am moving. The bags are packed. The removal guys are in and we are teleporting to a better, more user friendly blog for you to perch your back side and enjoy the thrills and spills getting fit for the game we all love.
I will keep you posted and let you know...
John
I will keep you posted and let you know...
John
Tuesday, June 2, 2009
The Ideal Training Template (Coach)
If you are like me then you have been privy to some pretty mundane training sessions that really lacked any point, focus, intent, direction or purpose. If you are suffering from this seemingly unavoidable situation then read on becasue I want to share with you a template I use for keeping things...shall we say...honest on the training pitch.
As a coach you will find that alot of baggage follows the amateur rugby player...work..family...realtionnsips...kids...traffic jams..so how do you get that out of their heads..quickly allowing you to get the most of out of THEM?
The onus lies on your firstly. If you have a start, middle and end of the session then invaraibly it is easy. Soem days I have winged it but the bottom line is that I know what I wanted from a conditioning session. I know where I wanted to start and where the boys or girls should be ending up...on their knees..feeling great...lifted..mentally broken. You have to make that decision.
1) Laps of a Field
Before you click your back button..hear this out. This is NOT a way of getting your player's fit. Merely a way of getting hte shite out of your player's heads. Two laps of the field. I make it clear that they need to get whatever baggage they have out of thier heads. when they get back the business starts. It also allows for the latecomers and there are always one or two.
2) Dynamic and Shock Warm up
I allow 15-20 minutes for a dynamic warm up involving moving stretches and some shock tactics. Shock tactics can involved commando crawls the length of a field, bear crawls the lenght of a field, wheelbarrow races, fireman carries, wrestling drills. No weight needed just each other and alot of toughness. Again the art of coaching comes in when to deliver the handgrenade. (thanks to strength and conditioning coach, Phil Richards for this)
3) Drills
It is best to work into stations with the same drill performed for 10-15 minutes. I think it is important to never aim for pefection - just a standard that allows for constant engagement and focus. The players need to knwo that they will be working for a set period of time. If things drag out so does the standard. You could work on handling, rucking height - whatever - this is the skills element.
5 minute rest
4) Conditioning
This is then the fun starts. Tyre flipping races, more commando crawls, phosphates, spider tests. I think it is important to always make this competitive. The losers loses and loses hard. If people are not working hard then never punish the individual - punish the group. Let the group sort it out amongst themselves.
5 minute rest
5) Move back to another station of drills
Move back in your groups to the drills. It could be another 10 minute block focusing on another area of the game.
5 minute rest
6) Move back to conditioning
Move back into another 10 minutes of conditioning. Mix up your drills. Keep the stimuation high.
5 minute rest
Depending on time you could finish with a small sided game. However, my focus normally with this type of training is that this is all out conditioning (balls-to-the-wall-stuff) and should be emphasised that way.
It works well. It keeps the stimuation high and the output high too and that my friends is the key. Afterall if you can make training harder than the game then more often that not, the players will be chomping at the leash to get stuck in on Saturday.
As a coach you will find that alot of baggage follows the amateur rugby player...work..family...realtionnsips...kids...traffic jams..so how do you get that out of their heads..quickly allowing you to get the most of out of THEM?
The onus lies on your firstly. If you have a start, middle and end of the session then invaraibly it is easy. Soem days I have winged it but the bottom line is that I know what I wanted from a conditioning session. I know where I wanted to start and where the boys or girls should be ending up...on their knees..feeling great...lifted..mentally broken. You have to make that decision.
1) Laps of a Field
Before you click your back button..hear this out. This is NOT a way of getting your player's fit. Merely a way of getting hte shite out of your player's heads. Two laps of the field. I make it clear that they need to get whatever baggage they have out of thier heads. when they get back the business starts. It also allows for the latecomers and there are always one or two.
2) Dynamic and Shock Warm up
I allow 15-20 minutes for a dynamic warm up involving moving stretches and some shock tactics. Shock tactics can involved commando crawls the length of a field, bear crawls the lenght of a field, wheelbarrow races, fireman carries, wrestling drills. No weight needed just each other and alot of toughness. Again the art of coaching comes in when to deliver the handgrenade. (thanks to strength and conditioning coach, Phil Richards for this)
3) Drills
It is best to work into stations with the same drill performed for 10-15 minutes. I think it is important to never aim for pefection - just a standard that allows for constant engagement and focus. The players need to knwo that they will be working for a set period of time. If things drag out so does the standard. You could work on handling, rucking height - whatever - this is the skills element.
5 minute rest
4) Conditioning
This is then the fun starts. Tyre flipping races, more commando crawls, phosphates, spider tests. I think it is important to always make this competitive. The losers loses and loses hard. If people are not working hard then never punish the individual - punish the group. Let the group sort it out amongst themselves.
5 minute rest
5) Move back to another station of drills
Move back in your groups to the drills. It could be another 10 minute block focusing on another area of the game.
5 minute rest
6) Move back to conditioning
Move back into another 10 minutes of conditioning. Mix up your drills. Keep the stimuation high.
5 minute rest
Depending on time you could finish with a small sided game. However, my focus normally with this type of training is that this is all out conditioning (balls-to-the-wall-stuff) and should be emphasised that way.
It works well. It keeps the stimuation high and the output high too and that my friends is the key. Afterall if you can make training harder than the game then more often that not, the players will be chomping at the leash to get stuck in on Saturday.
Friday, May 29, 2009
A Grizzly Aussie and a Pencil Pusher
I spent yesterday afternoon with Aussie Strength Coach Will Heffernan 'chewing the fat' over training, testing protocols and life in general. We held hands, took a stroll along the river bank...you can imagine.
If you haven't checked out his blog then do so. It is worth a look at simply because it is one case study after another interspersed with humour and insightful comments. There really isn't much in the terms of theory just lots of A-B without worrying about veering off the beat and track.
I loved the simplicity of the system he uses. Avoiding getting bogged down in details. Test. A few reps, some reps and lots of reps, rep bracket.
I had just come from a formal meeting so he was greeted with what looked a pencil pusher!
Some take home points:
- Uses the trap bar deadlift, max bench press, max reps pull ups, max reps in 1 minute for press ups and inverted rows as his standard measurements. Simple. Effective. He tests every 4 weeks.
- Not TOO much of an emphasis on unilateral rehab movements - good for the head after being carved up.
- Lots of mobility work for the hip and the shoulder - Mid back in particular. I really agree on this particularly with the movement patterns I am faced with daily. It looks as if some peoples idea of movement is elongate their fingers towards the remote. Why is my back hurting they cry? Perhaps because you haven't moved your ass further than the oven in a few days??
- An emphasis on sub-maximal loads for gains. Form and technique are key in big lifts. He remarked rather tongue in cheek that his big lift is all technique compared to other mutants who can throw weight around with poor technique. Only on testing weeks or 1 week out 4 would a max lift rear its ugly head on the whoteboard.
Will - cheers mate - look forward to seeing you next week!
Thursday, May 21, 2009
Training this week...
Well done to Jim Jam who cranked out a 170 box squat!
This was him straining all 5ft 1 of him for a 140kg. Just a few technical adjustments (not many though) and he worked his way up. This is great for him. If there was an award for consistency then this little hooker wins them all. He works hard. Really hard.
May has been a write off for me in terms of sustained focus. June will be the month of easy back in and preparing for a new season. I will post my training schedule up shortly.
I also had a great session with another client there yesterday morning. We focused on upper body strength and worked up to a 3RM in the Bench.
A) Bench Press 8 sets up to 3RM
some assistance work with a weighted press up for 4 sets of 8 reps and a single arm row for the same. As with all training sessions you can see how complicated it is :). No there are no trap 3 raises or incline DB presses at 30 degrees washed down with some 'erb. These guys just want to get strong and have lives.
This was him straining all 5ft 1 of him for a 140kg. Just a few technical adjustments (not many though) and he worked his way up. This is great for him. If there was an award for consistency then this little hooker wins them all. He works hard. Really hard.
May has been a write off for me in terms of sustained focus. June will be the month of easy back in and preparing for a new season. I will post my training schedule up shortly.
I also had a great session with another client there yesterday morning. We focused on upper body strength and worked up to a 3RM in the Bench.
A) Bench Press 8 sets up to 3RM
some assistance work with a weighted press up for 4 sets of 8 reps and a single arm row for the same. As with all training sessions you can see how complicated it is :). No there are no trap 3 raises or incline DB presses at 30 degrees washed down with some 'erb. These guys just want to get strong and have lives.
Friday, May 15, 2009
Shoulder Problems -How to Fix 'Em
Just to prove it isn't that simple some of the time I would like to demo (me as the subject) that injury prevention is much better than trying to pull splinters out of your backside and after last season I can firmly say - it isn't fun.
So as you can see from this video my lower traps actually need a good bit of work.
The scapular stabilises ok around the middle of the back, but the lower traps prevent the scapular from winging up.
This is not suprising as I often get a stinger a match and have had a history of neck problems. As you can imagine neuroligically things 'aint firing right' - technically speaking.
So I recommend this exercise - a scapula press-up. No equipment, a good variation on a press-up, can be performed as part of the warm up for your team and in the gym.
That and some Y-T-Ws and we should be better all round!
-------------
JL
So as you can see from this video my lower traps actually need a good bit of work.
The scapular stabilises ok around the middle of the back, but the lower traps prevent the scapular from winging up.
This is not suprising as I often get a stinger a match and have had a history of neck problems. As you can imagine neuroligically things 'aint firing right' - technically speaking.
So I recommend this exercise - a scapula press-up. No equipment, a good variation on a press-up, can be performed as part of the warm up for your team and in the gym.
That and some Y-T-Ws and we should be better all round!
-------------
JL
Thursday, May 14, 2009
What the F**K?
It really is a simple game but why, oh why do so many 'gurus' like to complicate the issue with so much emphasis on assistance work and the small matter.
It goes back to the 80-20 rule. Simply put 80 per cent of you results will come from 20 per cent of your efforts.
So if you dont include some form of Squat, Deadlift, Bench or Chin then can you truly expect to get the most from your training?
So if your training diary for the day looks like a telephone book of exercises then ask yourself - what is the purpose of this?
Do you really need to hit the bicep from every angle or incline the bench to 30 degrees because 'this has been shown to activate the pec minor more so than 42.5 degrees'. I mean come on! who gives a shit?
Maybe there is a time and a place (rehab, post-op). But by and large some gurus like to complicate the issue here.
I have worked under many coaches who feel that by highlighting the details down to crossing the 't' and dotting the 'i' will help them sound more 'guru' like and important.
WHo sounds more intelligent? The guy who instructs you to point your toes out 15 degrees and take a 2 second count on the ascent to squat or the coach who screams at you in the ascent of a squat to get it up almost willing you with pure emotion, grit and determination to 'get it up'.
Who DO YOU THINK will get you the results?
Just get under the bar and give it all you have.
It know is sounds simple but it is.
It goes back to the 80-20 rule. Simply put 80 per cent of you results will come from 20 per cent of your efforts.
So if you dont include some form of Squat, Deadlift, Bench or Chin then can you truly expect to get the most from your training?
So if your training diary for the day looks like a telephone book of exercises then ask yourself - what is the purpose of this?
Do you really need to hit the bicep from every angle or incline the bench to 30 degrees because 'this has been shown to activate the pec minor more so than 42.5 degrees'. I mean come on! who gives a shit?
Maybe there is a time and a place (rehab, post-op). But by and large some gurus like to complicate the issue here.
I have worked under many coaches who feel that by highlighting the details down to crossing the 't' and dotting the 'i' will help them sound more 'guru' like and important.
WHo sounds more intelligent? The guy who instructs you to point your toes out 15 degrees and take a 2 second count on the ascent to squat or the coach who screams at you in the ascent of a squat to get it up almost willing you with pure emotion, grit and determination to 'get it up'.
Who DO YOU THINK will get you the results?
Just get under the bar and give it all you have.
It know is sounds simple but it is.
Wednesday, May 6, 2009
Today's Training
I love rolling up the sleeves and getting training people. When you run a business you forget that the trenches is where it all began.
So personally AM performed some sprint intervals on the treadmill and I think that this really teed me up for a decent box squat session in the pm involving 10 sets building up to a 3RM.
Once I hit my PB that was it. Post workout shake and then home. I am a big believer in training to gain rather than going through the motions.
Client highlights today:
1) Great session to day by CLient X who cranked out the following:
a1) bench press 5 x 5 - 40x0 - 90s
a2) chins 5 x 5 - 30x0 - 90s
Rest for 10 minutes
b1) weighted press ups 4 x 8-10 - 60s
b2) single arm rows 4 x 8 - 60s
Metabolic circuit to finish - although he pulled a greener after being away for 2 weeks.....field session for him on Friday...
2) Bear crawls with Eoghan and Conall (v.promising footballer). Eoghan is making a good comeback from injury in a car crash, he is one of my staff and strong as hell for his 67kg frame (the whippet)
we loaded up the sled with 115kg and bear craweld it the length of the car-park after some deadlift instructions.
The last two were done holding DBs. That is tough and a mentally draining exercise too.
3) Albert CANED a 160kg Deadlift (BW 82). So he is getting leaner whilst getting stronger. I will post what he is doing with his nutrition soon. He will hit the big 200 soon after a rake of lower back and hamstring work.
A great day. I love getting the hands dirty!
J
So personally AM performed some sprint intervals on the treadmill and I think that this really teed me up for a decent box squat session in the pm involving 10 sets building up to a 3RM.
Once I hit my PB that was it. Post workout shake and then home. I am a big believer in training to gain rather than going through the motions.
Client highlights today:
1) Great session to day by CLient X who cranked out the following:
a1) bench press 5 x 5 - 40x0 - 90s
a2) chins 5 x 5 - 30x0 - 90s
Rest for 10 minutes
b1) weighted press ups 4 x 8-10 - 60s
b2) single arm rows 4 x 8 - 60s
Metabolic circuit to finish - although he pulled a greener after being away for 2 weeks.....field session for him on Friday...
2) Bear crawls with Eoghan and Conall (v.promising footballer). Eoghan is making a good comeback from injury in a car crash, he is one of my staff and strong as hell for his 67kg frame (the whippet)
we loaded up the sled with 115kg and bear craweld it the length of the car-park after some deadlift instructions.
The last two were done holding DBs. That is tough and a mentally draining exercise too.
3) Albert CANED a 160kg Deadlift (BW 82). So he is getting leaner whilst getting stronger. I will post what he is doing with his nutrition soon. He will hit the big 200 soon after a rake of lower back and hamstring work.
A great day. I love getting the hands dirty!
J
Friday, May 1, 2009
The King of the Exercises
I asked one of my staff to do a squat demo and I thought that they did a good job with this.
It really is a great exercise for rugby players. There is no hiding with it! Just get under the bar!
Technically the guy here knows his limits of 'how deep to go' (just about) by keeping a slight curvature in the lower back. Rounding of the back with that much weight on your back will cause problems. These include overstretching of the posterior ligaments of the back and excessive shear force through the discs.
If you have trouble going down as deep then:
a) Build yourself up to this depth by using boxes set at a height just above 'breaking point' in the lower back. Gradually lower the depth with another box as you get accustomed to this depth. Hold the curve and push those hips right back
b) Aggresively stretch and foam roll your hips and IT Band, Hip Flexors and Lower Leg. EVERY DAY!
c) Get ART (Active Release Technique)
This should help you get deeper and allow you to recruit your hamstrings more. When you do this....watch out!
It really is a great exercise for rugby players. There is no hiding with it! Just get under the bar!
Technically the guy here knows his limits of 'how deep to go' (just about) by keeping a slight curvature in the lower back. Rounding of the back with that much weight on your back will cause problems. These include overstretching of the posterior ligaments of the back and excessive shear force through the discs.
If you have trouble going down as deep then:
a) Build yourself up to this depth by using boxes set at a height just above 'breaking point' in the lower back. Gradually lower the depth with another box as you get accustomed to this depth. Hold the curve and push those hips right back
b) Aggresively stretch and foam roll your hips and IT Band, Hip Flexors and Lower Leg. EVERY DAY!
c) Get ART (Active Release Technique)
This should help you get deeper and allow you to recruit your hamstrings more. When you do this....watch out!
Tuesday, April 28, 2009
Strength Levels of a Child
It was a bit of a downer to say the least today. I did my first upper body session in 8 weeks since the end of the season and my hand injury and my strength levels were down 8%.
Today' session 10 sets of Bench working up to 3RM then some weighted partner press ups and bak extensions weighted for 4 sets of 8-10 and 15-20.
Straight and to the point.
The guys who I were training with cranked it out well.
My point is today I KNOW that with some tinkering and getting back under the bar I can go past my previous best.
Tomorrow - conditioning
JL
Today' session 10 sets of Bench working up to 3RM then some weighted partner press ups and bak extensions weighted for 4 sets of 8-10 and 15-20.
Straight and to the point.
The guys who I were training with cranked it out well.
My point is today I KNOW that with some tinkering and getting back under the bar I can go past my previous best.
Tomorrow - conditioning
JL
Friday, April 24, 2009
Coaching Call
In this call I outline and answer some pressing rugby fitness issues for coaches and players!
- The difference between in-season and off-season - get this wrong and you are in trouble
- What to eat for young and old rugby players - how to coach this to your team
- The best exercises for strength - this may surprise you…
- How to plan your training sessions effectively - plan it wrong and you will learn the art of losing
Thursday, April 23, 2009
Training Updates
A good week's training so far with the hand still out of action. Although having the wire out on Monday :)
Sunday - dragged the sled for 5 x 100rd pulls as a bit of a active recovery session (just needed to do something)
Monday - Sauna
Tuesday - 5 x 5 split squats, reverse hypers and then 10 min break before 4 x 8-10 on the Gute ham raise and leg press. Good session - felt good
Weds - Cardio Sprint Intervals with one of my clients. The music was pumping..
Thursday - going to take on some more sled intervals before a BIG weights session tomorrow.
-------
p.s. make sure yoy grab your copy of '7 Rugby Fitness Games for Ultimate Rugby Fitness'
Click here now it won't cost you a dime =>
Sunday - dragged the sled for 5 x 100rd pulls as a bit of a active recovery session (just needed to do something)
Monday - Sauna
Tuesday - 5 x 5 split squats, reverse hypers and then 10 min break before 4 x 8-10 on the Gute ham raise and leg press. Good session - felt good
Weds - Cardio Sprint Intervals with one of my clients. The music was pumping..
Thursday - going to take on some more sled intervals before a BIG weights session tomorrow.
-------
p.s. make sure yoy grab your copy of '7 Rugby Fitness Games for Ultimate Rugby Fitness'
Click here now it won't cost you a dime =>
Saturday, April 18, 2009
Good News Celebrated with More Squatting
The Blues (my team) did there bit today and missed the relegation play-offs in style.
To say it has been a frustrating season this year would be an understatement. If only for a reliable kicker we would have finished in the top 4, rather than the bottom 4.
Out of 15 matches we have picked up 10 losing bonus points and 3 try bonus points (for scoring more than 4).
I have played this year. But the injury put down the last portion of my season and I had to finish her up injured with a a token finger in cast. How sad.
However, a 28-21 victory away to Rainery OBs put a smile on my face.
So instead of cracking open the bubbly I popped down to my gym and cranked out 10 sets of box squats working up to 3RM
Well done lads!!
J
Friday, April 17, 2009
Interval Training Session
Had a lot of fun doing a interval session yesterday.
It has helped me drop a bit of body fat (about 2 per cent) in two weeks following a surgery. I am now at 11.6%.
I performed a 30 minute session with 40 seconds intervals with a 90 second jog recovery x 10. 10 minute cool down. The tunes were pumping including some classic 80s glam rock.
Makes things alot easier during those sprints when you have Whitesnake churning out 'Here I go Again'
I have also been checking out some vegetarian post workout options to give myself a break from Whey. My protein.co.uk do a great (the link s below) range that is fluff free. The Hemp and Pea proteins are what I have been getting through.
For the best and cheapest supplements (quality is excellent) then check here
Click here now ==>
Have a great weekend!
John
Thursday, April 16, 2009
Training Session
Can Neh Do much with this!
I am out of any upper body movements for a few weeks. You dont realise how much you need your grip until it is taken away from you!
Worked up to a 3RM on the Back Squat (about 10 sets in total)
Then moved onto BB Split Squats for 5 x 5 paired with Glute - Ham Raises for 5 x 10
Felt good during the session!
Remember there are no excuses!
-----------------------------
FREE copy of Rugby Fitness Games at
http://www.rugbyfitnesscoach.com head over there now!
Tuesday, April 14, 2009
The Best Rugby Performance Aid of All
When you think about it – it is the most obvious and logical step to take when one embarks on any performance 'Get Fit for Rugby' related programme.
Drink more water.
Everyone harks on about it. And to all of us it is common sense that doesn’t need a genius to figure out.
We are 70 per cent water. At 4 – 5 % below optimal fluid intake, you could experience a 20 – 30% decline in cognitive function or encounter episodes of ‘brain fog’.
The decline in blood volume that occurs with even slight dehydration impedes the transport of oxygen and nutrients throughout the body, which drains energy hence your afternoon slump.
Even your bones are 25 per cent water.
The muscles that drive your performance are 75% water.
The brain that steers your limbs is 76% water.
The blood that carries your nutrients is 82% water.
The lungs that provide your oxygen are nearly 90% water.
So before you even worry about your calorific intake, how much protein you are consuming and even your fruit and veggie intake you need to drink up.
It is the most potent fat loss trick that you can deploy immediately. Why? Your body thrives on water. Can you imagine your car running without oil?
Your fat cells are particularly active if they are hydrated and bathing in a sea of good quality water. If they aren’t then trying to get the fat out of their comfy havens within your hips is hard work.
Unfortunately, a lot of what we drink is anti-water too. Fruit juices with their high sugar content force us to use up our vital water resources. Coffee, tea and sodas also send us in to a state of chronic dehydration.
As a guide we should be drinking good quality clean filtered water. I strongly recommend getting a reverse osmosis filter fitted.
A sharp rise in the number of men requesting breast- reduction operations is being blamed by surgeons on the effects of excess female hormones in tap water and food reported The Sunday Times in July 2005. So, yes the quality of your water is important.
1 litre for every 18kg of body weight (which seems a lot) can be managed if you chunk it down into steps. Begin with two litres a day and a plan. Have a large glass before leaving the house in the morning. 500 ml between meals and sip at a night. Drop some freshly squeezed lemon juice into the mix.
You will develop a tolerance to this. When you do, crank the volume up.
Focusing on your water intake will take a few baby steps but like all journeys they begin with a single step.
People look at me with a blank stare when I point out that the first most blockbusting fat loss strategy we will put into action is to drink up.
So use the 80-20 rule when it comes to fat loss. 80 per cent of your results will come from 20 per cent of your efforts. Stick to the nutritional strategies that will yield the most results.
That is why drinking your water is the first step. What is the most abundant nutrient in the whole body? Water. What do all of our body cells need in abundance? Water and Oxygen. What do you think will accelerate your fat loss efforts with the least effort? Drinking more water.
You should forget about chopping your portions and finding your next magic bullet until you try a good old-fashioned glass of nature’s finest.
John-Lark is author of Get Fit for Rugby
Drink more water.
Everyone harks on about it. And to all of us it is common sense that doesn’t need a genius to figure out.
We are 70 per cent water. At 4 – 5 % below optimal fluid intake, you could experience a 20 – 30% decline in cognitive function or encounter episodes of ‘brain fog’.
The decline in blood volume that occurs with even slight dehydration impedes the transport of oxygen and nutrients throughout the body, which drains energy hence your afternoon slump.
Even your bones are 25 per cent water.
The muscles that drive your performance are 75% water.
The brain that steers your limbs is 76% water.
The blood that carries your nutrients is 82% water.
The lungs that provide your oxygen are nearly 90% water.
So before you even worry about your calorific intake, how much protein you are consuming and even your fruit and veggie intake you need to drink up.
It is the most potent fat loss trick that you can deploy immediately. Why? Your body thrives on water. Can you imagine your car running without oil?
Your fat cells are particularly active if they are hydrated and bathing in a sea of good quality water. If they aren’t then trying to get the fat out of their comfy havens within your hips is hard work.
Unfortunately, a lot of what we drink is anti-water too. Fruit juices with their high sugar content force us to use up our vital water resources. Coffee, tea and sodas also send us in to a state of chronic dehydration.
As a guide we should be drinking good quality clean filtered water. I strongly recommend getting a reverse osmosis filter fitted.
A sharp rise in the number of men requesting breast- reduction operations is being blamed by surgeons on the effects of excess female hormones in tap water and food reported The Sunday Times in July 2005. So, yes the quality of your water is important.
1 litre for every 18kg of body weight (which seems a lot) can be managed if you chunk it down into steps. Begin with two litres a day and a plan. Have a large glass before leaving the house in the morning. 500 ml between meals and sip at a night. Drop some freshly squeezed lemon juice into the mix.
You will develop a tolerance to this. When you do, crank the volume up.
Focusing on your water intake will take a few baby steps but like all journeys they begin with a single step.
People look at me with a blank stare when I point out that the first most blockbusting fat loss strategy we will put into action is to drink up.
So use the 80-20 rule when it comes to fat loss. 80 per cent of your results will come from 20 per cent of your efforts. Stick to the nutritional strategies that will yield the most results.
That is why drinking your water is the first step. What is the most abundant nutrient in the whole body? Water. What do all of our body cells need in abundance? Water and Oxygen. What do you think will accelerate your fat loss efforts with the least effort? Drinking more water.
You should forget about chopping your portions and finding your next magic bullet until you try a good old-fashioned glass of nature’s finest.
John-Lark is author of Get Fit for Rugby
Thursday, March 26, 2009
What makes a perfect training session?
Is there such a thing? I think there is.
Here are my thoughts on the basic principles of a 'perfect training session'
1. That it has purpose
'why train if you can't gain' and this goes for any type of training session whether it be pitch based or gym. Your training must have purpose. What are you trying to achieve? Are you likely to achieve it? No - then do something else.
For example, on the way to the gym your head is telling you 'i am tired, worn out, depressed...(fill in the blanks) what are you chances that you will inevitably come out of the session achieved a PB? Slim to none. Rest assured.
Do not go through the motions. Sure there are brownie points for effort and frequency but what if it is not getting you anywhere. I can tell you from first hand experience and when you think abut it this is a harsh learning experience (THINK ABOUT HOW MANY WASTED GYM SESSIONS PERFORMED AT 75% X PER YEARS and you will see what I mean)
You must train with purpose all of the time. If you cant then you need to do some soul searching. Top tip - look at your nutrition as this can have a HUGE impact on your training.
2. Plan
Success begins with a start and an end point. You need to plan and mark out when, what and how. Go through everything!
The flip side of this is that you just need to DO. Alot of us spend our time trawling the internet looking for the next biggest thing and on equick training tip that will give us the magic bullet.
STOP WASTING YOUR TIME
stick to the principles and whilst A has planned it to the 't' what is needed to be done B has got three training sessions under his belt and is already making PBs!
Do you get my hint?
Find out a plan that is tried and tested and then execute it with speed.
3. Record and Measure
how do you know if you are heading in the right direction if you havent got a system of recording and measuring what you are doing each day? Progression is only realised when it is recorded, measured and analysed.
The bottom line for you to succeed at this to a) keep a training diary and record as much detail as possible including peformances in the gym, field, nutrition record, time of last shit etc etc
And then have a person or someone, something to hold you more accountable to it. Maybe it is your coach or training partner. find someone, fill them in on what you are doing and make sure you are touching base with them frequently.
With my fat loss clients once a week check in is crucial if you want results.
4. Accelerate and Brake Hard
This combines with point 1. Know when to put the throttle flat to the floor and then when to brake. So train hard and but dont expect to be able to do this all the time. You need to put the brakes on and make sure that for each session of work you are doing half (let's be real when it comes to time committments) if not 1 for 1 recovery or regeneration sessions.
If you cant manage something more structured such as a massage or pool recovery then stretch, take an epsom salts bath, go for a walk practice deep breathing. You will lower your cortisol and boost your testosterone levels too. Not bad return for doing little?
5. Pre and Post Workout Nutrition
I used to raise an eyebrow at this but it was only when i started to do this consistantly that i noticed that my recovery times improved, strength levels increased and sheer intensoty with which I could (and my athletes) sustain a training session at was improved significantly.
SO dont expect to eat shit and train like a lunatic. It aint going to happen.
Instead try BCAA capsules pre and during your workout and then pending on your body composition and sporting requirements try a mix of a good quality protein, creatine, glutamine and Vitargo for a double whammy after you have finished your training session. Start to bring it with you to trainig in your kit bag.
Here are my thoughts on the basic principles of a 'perfect training session'
1. That it has purpose
'why train if you can't gain' and this goes for any type of training session whether it be pitch based or gym. Your training must have purpose. What are you trying to achieve? Are you likely to achieve it? No - then do something else.
For example, on the way to the gym your head is telling you 'i am tired, worn out, depressed...(fill in the blanks) what are you chances that you will inevitably come out of the session achieved a PB? Slim to none. Rest assured.
Do not go through the motions. Sure there are brownie points for effort and frequency but what if it is not getting you anywhere. I can tell you from first hand experience and when you think abut it this is a harsh learning experience (THINK ABOUT HOW MANY WASTED GYM SESSIONS PERFORMED AT 75% X PER YEARS and you will see what I mean)
You must train with purpose all of the time. If you cant then you need to do some soul searching. Top tip - look at your nutrition as this can have a HUGE impact on your training.
2. Plan
Success begins with a start and an end point. You need to plan and mark out when, what and how. Go through everything!
The flip side of this is that you just need to DO. Alot of us spend our time trawling the internet looking for the next biggest thing and on equick training tip that will give us the magic bullet.
STOP WASTING YOUR TIME
stick to the principles and whilst A has planned it to the 't' what is needed to be done B has got three training sessions under his belt and is already making PBs!
Do you get my hint?
Find out a plan that is tried and tested and then execute it with speed.
3. Record and Measure
how do you know if you are heading in the right direction if you havent got a system of recording and measuring what you are doing each day? Progression is only realised when it is recorded, measured and analysed.
The bottom line for you to succeed at this to a) keep a training diary and record as much detail as possible including peformances in the gym, field, nutrition record, time of last shit etc etc
And then have a person or someone, something to hold you more accountable to it. Maybe it is your coach or training partner. find someone, fill them in on what you are doing and make sure you are touching base with them frequently.
With my fat loss clients once a week check in is crucial if you want results.
4. Accelerate and Brake Hard
This combines with point 1. Know when to put the throttle flat to the floor and then when to brake. So train hard and but dont expect to be able to do this all the time. You need to put the brakes on and make sure that for each session of work you are doing half (let's be real when it comes to time committments) if not 1 for 1 recovery or regeneration sessions.
If you cant manage something more structured such as a massage or pool recovery then stretch, take an epsom salts bath, go for a walk practice deep breathing. You will lower your cortisol and boost your testosterone levels too. Not bad return for doing little?
5. Pre and Post Workout Nutrition
I used to raise an eyebrow at this but it was only when i started to do this consistantly that i noticed that my recovery times improved, strength levels increased and sheer intensoty with which I could (and my athletes) sustain a training session at was improved significantly.
SO dont expect to eat shit and train like a lunatic. It aint going to happen.
Instead try BCAA capsules pre and during your workout and then pending on your body composition and sporting requirements try a mix of a good quality protein, creatine, glutamine and Vitargo for a double whammy after you have finished your training session. Start to bring it with you to trainig in your kit bag.
Friday, March 20, 2009
Just some Random Thoughts Friday
I am off back to the UK this weekend although it is not after nursing more aggravating injuries. we are coming to the end of the season now and the tension is hotting up in the camp.
A spate of last minute losses have won us some hard fought bonus points to keep us clear of the drop zone but we are still 'in-it' so-to-speak.
Our training this year has been great. Training with purpose and structure. It has given us the chance to fight hard to the end. But the onus now lies not with the coaching team but with the players.
We need to toughen up - mentally. This was laid out very clearly by our head coach last night.
How? With a dose of honesty and focusing on indivdual jobs on the field. Yes - perfection is nice to aim for. But what happens when you don't reach it? You often find excellence. I will take that any day! So remaining positive with this mind-set will be enough to find the extra 10 per cent needed for a win.
It is funny how one comment can 'snowball' on the field into the house of cards falling down. But that is the truth.
I for one can't wait for next weekend when we travel to Cork. It is going to be a fast, tough and physical encounter.
In the meantime I am off for some traction after pulling up short with a neck strain, then it is off to the pool after a field session with a client.
Have a great weekend - come on the Paddys!
A spate of last minute losses have won us some hard fought bonus points to keep us clear of the drop zone but we are still 'in-it' so-to-speak.
Our training this year has been great. Training with purpose and structure. It has given us the chance to fight hard to the end. But the onus now lies not with the coaching team but with the players.
We need to toughen up - mentally. This was laid out very clearly by our head coach last night.
How? With a dose of honesty and focusing on indivdual jobs on the field. Yes - perfection is nice to aim for. But what happens when you don't reach it? You often find excellence. I will take that any day! So remaining positive with this mind-set will be enough to find the extra 10 per cent needed for a win.
It is funny how one comment can 'snowball' on the field into the house of cards falling down. But that is the truth.
I for one can't wait for next weekend when we travel to Cork. It is going to be a fast, tough and physical encounter.
In the meantime I am off for some traction after pulling up short with a neck strain, then it is off to the pool after a field session with a client.
Have a great weekend - come on the Paddys!
Monday, March 16, 2009
Frighten Your Team
It has been a while since my last post - I was away last week spending some time with the mad welshman, Phil Richards.
after nearly seeing my breakfast after his 'tunnel of love' drill i can firmly say the man is a genius in getting the most out of a team and pushing you to your limits with 'head wrecking' drills.
What it did bring home though is that to build a winning mentality requires more than hard work.
Ocassionally you HAVE to scare your team with the ferociousness of training. That way they will look forward to match day knowing that they have 'one in the bag' from Tues or Monday or whenever you train.
so don't be scared of unleashing a hellish session on our troops. The key and art is to know when and how far. Couple this with optimum recovery and nutrition and there will be no stopping you.
one drill involved a leopard crawl the length of the field..... as a warm up. Try it. You may just find out what your team are made up of.
John
after nearly seeing my breakfast after his 'tunnel of love' drill i can firmly say the man is a genius in getting the most out of a team and pushing you to your limits with 'head wrecking' drills.
What it did bring home though is that to build a winning mentality requires more than hard work.
Ocassionally you HAVE to scare your team with the ferociousness of training. That way they will look forward to match day knowing that they have 'one in the bag' from Tues or Monday or whenever you train.
so don't be scared of unleashing a hellish session on our troops. The key and art is to know when and how far. Couple this with optimum recovery and nutrition and there will be no stopping you.
one drill involved a leopard crawl the length of the field..... as a warm up. Try it. You may just find out what your team are made up of.
John
Monday, March 2, 2009
Unlocking Stiffness in the Muscles
Training + Regeneration = Optimal Results
Here is how:
p.s. you can follow me on twitter (took me a while to get through this whole social networking thing- but I think I am getting the hang of it
Click here to follow me on Twitter Now
Here is how:
p.s. you can follow me on twitter (took me a while to get through this whole social networking thing- but I think I am getting the hang of it
Click here to follow me on Twitter Now
Monday, February 16, 2009
Match Fit in 1 Week
Our scheduling here in Ireland means we sometimes have huge gaps between fixtures.
It can spell chaos for our match fitness levels and momentum.
No matter what anyone says there is no fitness like match fitness :)
Our schedule often means we have 3 weeks on then 3 weeks off.
This weekend we did something that we haven't done before to keep match fit.
1) Choose a team 2 leagues above us relevant to our opposition in the coming weeks.
The team play decent rugby. Running rugby, physical and well-organised. We know that this style of opposition will be playing against us in the coming weeks.
We rose to the challenge, scored some decent tries and played above our level.
Think this will carry us over to next week? Of course
How can you expect to play at a level that you do not practice at?
2) Play 45 minute halves
This was key. It allowed more players to be used and settle in to the game and gave the others a good run. Most of the time players coming off the bench may get 10-20 minutes. That extra 10 will pay dividends.
The key point here is
- Train above the intensity you will play at
--------------------------------------------
Still the best rugby resource on the net.
Click here now
It can spell chaos for our match fitness levels and momentum.
No matter what anyone says there is no fitness like match fitness :)
Our schedule often means we have 3 weeks on then 3 weeks off.
This weekend we did something that we haven't done before to keep match fit.
1) Choose a team 2 leagues above us relevant to our opposition in the coming weeks.
The team play decent rugby. Running rugby, physical and well-organised. We know that this style of opposition will be playing against us in the coming weeks.
We rose to the challenge, scored some decent tries and played above our level.
Think this will carry us over to next week? Of course
How can you expect to play at a level that you do not practice at?
2) Play 45 minute halves
This was key. It allowed more players to be used and settle in to the game and gave the others a good run. Most of the time players coming off the bench may get 10-20 minutes. That extra 10 will pay dividends.
The key point here is
- Train above the intensity you will play at
--------------------------------------------
Still the best rugby resource on the net.
Click here now
Thursday, February 5, 2009
No Excuses..
When the snow hits (!!!) - Ireland is the RAIN capital of the world - what do you do?
Head out and grim and bear it?
Here is what I would do and like all good films it is in 2 parts.
Enjoy
John
p.s. STILL the best resource for rugby fitness
Click here
Head out and grim and bear it?
Here is what I would do and like all good films it is in 2 parts.
Enjoy
John
p.s. STILL the best resource for rugby fitness
Click here
Wednesday, January 28, 2009
Thursday, January 22, 2009
Dynamic Rugby Fitness
One of the ways in which you can boost your rugby fitness is to use small sided games within your training sessions.
Do not underestimate the benefits of these:
1) They are small so there is no hiding! (tried to go for laps of a pitch and stop the slackers at the back from staying there?)
2) They are fun and mask the pain element :)
3) Thet allow the coach to see specific weaknesses as they happen
4) They put the player under more pressure which will allow them to express their skill base
Try this:
1) Warm up
2) Touch Rugby
3) Rugby League
4) Rugby 7s
5) Cool Down
Want more small sided games for your session then make sure you download my free report at www.rugbyfitnesscoach.com
Alternatively check out Get Fit for Rugby - this has it all laid out including out to turbo charge your team's fitness with a progressive D.I.Y programme for you to implement.
How about this for a warming email:
"By knowing the true definition of endurance, the requirements, the right using of tool in the gym, has stretch my eye to know what to do personally as a rugby player during training, importantly to be the best on the field. My endurance fitness now is far better than my pre-session before.
Once again big thanks to you John for the programme and God Bless"
Setareki Ratatagia.
Fiji Islands.
Go here now
Do not underestimate the benefits of these:
1) They are small so there is no hiding! (tried to go for laps of a pitch and stop the slackers at the back from staying there?)
2) They are fun and mask the pain element :)
3) Thet allow the coach to see specific weaknesses as they happen
4) They put the player under more pressure which will allow them to express their skill base
Try this:
1) Warm up
2) Touch Rugby
3) Rugby League
4) Rugby 7s
5) Cool Down
Want more small sided games for your session then make sure you download my free report at www.rugbyfitnesscoach.com
Alternatively check out Get Fit for Rugby - this has it all laid out including out to turbo charge your team's fitness with a progressive D.I.Y programme for you to implement.
How about this for a warming email:
"By knowing the true definition of endurance, the requirements, the right using of tool in the gym, has stretch my eye to know what to do personally as a rugby player during training, importantly to be the best on the field. My endurance fitness now is far better than my pre-session before.
Once again big thanks to you John for the programme and God Bless"
Setareki Ratatagia.
Fiji Islands.
Go here now
Friday, January 16, 2009
Get Fit for Rugby with Regeneration!
Most of us are not full time professionals with the luxury of steam room, saunas and mid-day naps. But there are a couple of useful strategies that you can do TODAY that will dramatically improve your recovery. I outline a couple here..
Thursday, January 8, 2009
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