Rugby Fitness

We've Moved!

2009-06-06T08:34:00.003+01:00

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

Get Ready Because of as of Next Week..

2009-06-03T21:14:00.002+01:00

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

The Ideal Training Template (Coach)

2009-06-02T14:29:00.005+01:00

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.

A Grizzly Aussie and a Pencil Pusher

2009-05-29T11:34:00.004+01:00

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!

Training this week...

2009-05-21T07:11:00.004+01:00

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.

Shoulder Problems -How to Fix 'Em

2009-05-15T14:28:00.001+01:00

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

What the F**K?

2009-05-14T12:08:00.003+01:00

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.

Today's Training

2009-05-06T21:16:00.003+01:00

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

The King of the Exercises

2009-05-01T07:25:00.003+01:00

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!

Strength Levels of a Child

2009-04-28T21:12:00.002+01:00

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

Coaching Call

2009-04-24T16:29:00.003+01:00

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

Training Updates

2009-04-23T11:02:00.002+01:00

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 =>

Good News Celebrated with More Squatting

2009-04-18T22:23:00.004+01:00

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

Interval Training Session

2009-04-17T16:43:00.005+01:00

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

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Have a great weekend!

John

Training Session

2009-04-16T06:33:00.004+01:00

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!

The Best Rugby Performance Aid of All

2009-04-14T06:53:00.003+01:00

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

What makes a perfect training session?

2009-03-26T08:47:00.007Z

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.

Just some Random Thoughts Friday

2009-03-20T07:29:00.004Z

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!

Frighten Your Team

2009-03-16T15:42:00.004Z

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

Unlocking Stiffness in the Muscles

2009-03-02T15:02:00.002Z

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

Match Fit in 1 Week

2009-02-16T10:38:00.002Z

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

No Excuses..

2009-02-05T15:15:00.002Z

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

One Piece of Kit that will Transform Your Rugby Fitness

2009-01-28T13:25:00.002Z

I will remember learning about this piece of kit from coaches Poliquin, Simmons and Richards.

Learn about this crucial piece of kit that I have been using to improve my deadlift alone by over 30% in 6 weeks.

Not only that but in terms of keeping back injuries and other injuries of the posterior chain it is invaluable.

Check it out now...

Dynamic Rugby Fitness

2009-01-22T14:03:00.003Z

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

Get Fit for Rugby with Regeneration!

2009-01-16T14:04:00.002Z

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..

In-Season Rugby Fitness Solution?

2009-01-08T18:03:00.001Z

Rugby Fitness in the Two Weeks Before Xmas

2008-12-17T11:09:00.003Z

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.

"He doesn't have a 'to-do' list he just does"

2008-12-10T16:08:00.002Z

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

Chest and Back Routine for Rugby Fitness

2008-11-23T15:44:00.004Z

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!

Have a Look What is in My Fridge...

2008-11-14T13:54:00.004Z

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

Healthy Eating on a Budget

2008-11-03T21:10:00.002Z

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

In-Season Workouts

2008-10-17T21:40:00.006+01:00

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.

Squats and Chins for Rugby Fitness

2008-10-08T12:02:00.002+01:00

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

Rugby Fitness In-Season

2008-10-07T09:46:00.003+01:00

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

Q and A - Get Fit for Rugby

2008-09-24T16:56:00.002+01:00

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

Near the Start of the Real Kick-Off

2008-05-09T17:35:00.003+01:00

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

How to Turn a Loss into Grand Slams

2008-04-22T06:55:00.004+01:00

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.

Post Rugby Workout Nutrition

2008-04-04T19:28:00.004+01:00

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

Why do I not Get Any Results with my Rugby Fitness?

2008-03-30T21:07:00.002+01:00

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.

Dumbbell Finishers for Rugby Fitness

2008-03-17T19:57:00.002Z

These are a great little addition to the end of any rugby fitness session - the finisher. Superb for burning fat but also metabolically they will add that rugby fitness that is geared towards the intensity of a match

-----------------------------------------
JL
p.s keep your eyes posted for the up and coming Ultimate Rugby System...

Rugby Fitness and the Tackle Area

2008-03-05T16:01:00.002Z

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

Ready, Fire, Aim

2008-02-25T16:24:00.003Z

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

Five Ways to Maximise Strongman Training for Rugby

2008-02-21T15:15:00.000Z

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

Rugby Fitness Training

2008-02-18T19:27:00.004Z

You have got to love 'em! Watch as Carl Hayman cranks out a 220kg Box Squat. Love his work.

Injuries in Rugby

2008-02-18T19:14:00.003Z

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

The Bionic Rugby Player

2008-02-11T18:03:00.001Z

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

The Welsh X Factor

2008-02-07T16:04:00.000Z

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

Rugby Fitness Lifting Speeds

2008-01-30T21:18:00.000Z

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

Guest Trainer!

2008-01-28T20:22:00.001Z

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!

I must be mad!

2008-01-17T20:33:00.001Z

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!

Monday's Workout

2008-01-15T17:25:00.003Z

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.

Crazy Rugby Fitness

2008-01-15T17:25:00.001Z

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

Rugby Survival

2008-01-15T17:23:00.001Z

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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