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.
Showing posts with label get fit for rugby. Show all posts
Showing posts with label get fit for rugby. Show all posts
Tuesday, June 2, 2009
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.
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
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..
Wednesday, December 17, 2008
Rugby Fitness in the Two Weeks Before Xmas
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.
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.
Friday, October 17, 2008
In-Season Workouts
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.
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.
Wednesday, October 8, 2008
Squats and Chins for Rugby Fitness
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
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
Tuesday, October 7, 2008
Rugby Fitness In-Season
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
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
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