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, honesty, long term visions, rounded development and so much more. I would have loved to have been part of it (back in the day)!
This week we have some data and feedback but we have used it as a means of seeing visually the standards we have. They are at the start of their competitive season. We didn’t have the pre-season luxury as we were getting our new premises ready over the summer months. But I am glad now.
As is always the case with rugby players you will have injuries. If this was the case you would wrap them up in cotton wall and get nothing done apart from prance around with BOSU balls and dowel rods.
Instead I am huge believer in focusing on what they can do based on sound principles and a working understanding of basic anatomy and stress.
These guys are mainly students. They don’t have the big budgets of a professional (although it was great to see them with some basic pre and post workout nutrition strategies on-board – however when I asked one of the props how much sleep he had the night before he said 4 hours. Not because he was on the tear but because he was working. Sometimes ideal is not ideal.
The same guy has been suffering with a ‘long standing back issue’
In every session you need to gear it so that you focus on what they can do – never remind them of what they can’t do.
First session was a mobility based warm up. I like using Goblet Squats etc in this and a lot of the drills I stole from Cressey’s Magnificent Mobility. Warm up and movement prep normally takes around 5-10 minutes. I like it. Some people like to just get under the bar, I prefer not to. I feel my body thanks me at the end of the session and also it is a time to ‘get the head on’.
Monday – Strength Day
1. Deadlift – most of the lads did a snatch grip deadliest from the floor. I had those with back issues pulling from below the knee cap. They worked unto a 3RM unless I saw a glitch in the technique in which we pulled it up well short and went for speed.
2. Assistance work of Reverse DB Lunges for 3 sets of 8 and Chins for 3 sets of 8 paired in a superset
3. Pre-hab work – each were designated an area for priority. If you read their injury screens you would think that they were a bag of anti-immflamatories. Every area has some issue with it. How can you not playing this game? So exercises were given to remedy certain back (reverse hypers), shoulder (external rotations), hamstring (GH Raises with slow eccentric and fast concentric), knee (heavy back sled drags)
4. Fun – have a look below. Bit of fun and good way to finish.
On Tuesday we had a focus on all over hypertrophy with the reps coming up a wee bit. The guys had a training session that is normally pretty brutal on a Tuesday the week of an All-Ireland League match. An All Over Body Session, still done with intensity tends to make sure they are getting some quality work in. Mandatory gun work at the end. A mix of Russian Step Ups and Glute-Hamstroc Raises with Shrug and External Rotations and Single Leg Romanian Deadlifts.
On Thursday any niggles were dealt with by using it as an excuse to get some upper body prehab in particularly with the shoulder and some mobility drills. One thing that has been noted is that these boys have been flat out since start of pre-season so next week is a planned deload.
(Love Duffo’s Dancing Feet)
Simon Banging out a relatively easy looking 85kg (187lbs) for 3 reps
Again any niggles were met with some mobiliy drills and shoulder pre-hab work. The others cranked out a simple super set of Incline Bench Press with a Med Ball Wall Toss.
Job done – roll on 2:30 Saturday…
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