Near the Start of the Real Kick-Off

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?

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JL
www.getfitforrugby.com

How to Turn a Loss into Grand Slams

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

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!

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www.getfitforrugby.com