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
Tuesday, April 28, 2009
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
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