Training Updates – Get Fit for Rugby

October 14, 2011

This week we welcomed the rugby fitness scholars ofNUIM Barnhall, an AIL team here in Ireland and my former hunting ground. They are part of a developing program guided by Dennis Bowes and one that I can see reap huge rewards in the  future. Why? The focus is on detail, professional standards, a work ethic, [...]

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Training this Week – The ‘De-Load’

September 24, 2011

It has been a bit of a chaotic week here at the Sphere Health and Fitness Centre hence my lack of detailed updates. This week I wanted to give you a sample training ‘off-loa’ week so you get an idea of the volume, intensity and things you can do to ensure that you make adequate [...]

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Training Updates

September 7, 2011

Hey folks a quick training update today as this week we have been moving the ‘lab’ to our brand spanking new home up the road. Here is a sneak preview of the place and also a video of some clean work I was doing. Not GREAT technique but felt TREMENDOUS after it – which all [...]

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Training Updates – Strength and Conditioning

August 26, 2011

WOW – it has been and continues to be a mad couple of weeks but I thought instead of the usual diatribe about this and that I would show you what I have been up to in terms of training and conditioning for rugby. Last week I was in Stockholm brushing up my neuromuscular therapy [...]

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5 Steps to Gaining Weight for Rugby

August 16, 2011

When it comes to amateur rugby players a question I am often asked is ‘how do i put on some weight – quick’. Usually it comes from someone who is skinny fat with little athletic development. Nothing wrong with that but time to do something about it. From dealing with a tonne of amateur rugby [...]

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37 Ways to Enhance Your Rugby Fitness

August 2, 2011

Here is a list of the key components to enhancing your rugby fitness. 1) Train big compound movements in the gym. Squats, deadliest, chin ups, cleans will replace curls and extensions. 2) Stick to a rep range that promotes muscle building and strength gains. 3-5 reps work well. 3) Train for intensity rather than volume. [...]

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Healthy Eating for Rugby Players on a Budget

July 23, 2011

I have had plenty of experience of working with young rugby players and those looking to improve their rugby fitness. 70% of the battle is won and lost in the kitchen. However, when times are tough, it is time to dig deep and come up with strategies that are part and parcel of most health [...]

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My Top 10 Rugby Nutrition Strategies

July 15, 2011

For a rugby player looking to achieve ultimate rugby fitness it seems impossible to get it right with nutrition these days. With so many conflicting debates, diet books, fads and approaches it seems an almost impossible task to wade through it all. Where do you begin and more importantly what are you aiming for or [...]

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Sample Rugby Fitness Programme

July 8, 2011

Here is a sample Rugby Fitness Programme for you to download: A few pointers: 1) This is one day of usually 2-3 other days so have other exercises that compliment it rather than just repeat it over and over again.Good options would be to choose exercises such as Squats, Cleans, Rows and other pressing movements. [...]

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How to Develop Match Intensity Speed In Your Rugby Fitness

July 6, 2011

A recent article in the excellent Journal of Strength and Conditioning (1) reaffirmed what I have long thought about rugby fitness training methods at the amateur level – they are so far removed from what goes on in a game. With the advent of GPS Tracking and more research being diverted into this area it [...]

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