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!
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www.getfitforrugby.com
A Full In-Depth Guide to Rugby Fitness
Tuesday, October 7, 2008
Wednesday, September 24, 2008
Q and A - Get Fit for Rugby
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
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
Friday, May 9, 2008
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?
--------------------------
JL
www.getfitforrugby.com
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
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