It’s a Good Morning to the Prowler and Fat Camp

Ok….some more sun and it has forced us to be creative outside. Here is Albert demolishing the Prowler (if you haven’t tried this - then do…I think it is one of the most brutally effective pieces of equipment out there at the moment). I like the way a random arm comes out and belts Albert one. That is our coach….

In the meantime we have had lads pulling through their training cycle - they are in week 2 of 4 at the moment. Mosr of them are doing lots of prep work to correct mobility and work on techique although even at this stage they are shifting some good loads. We are also teaching them good habits of lifting i.e. using a training diary, getting food into you before and after training and making sure they are well hydrated although I asked Muzzy what he had “cheese on taost and a Mars bar’ and then promptly destryoed a 155 box squat for 3 reps even though he did take his hand off the bar….!

I laughed and beat him and then informed him that he was over fat and needed to hit fat camp for a while. Can you imagine sending a female to ‘fat camp’?

I like the lads. They are really giving it socks and asking lots of questions. you have to remember that they are still working..some shift work so the level of stress that they can tolerate is probably less than usual…although we are certianly trying to push the bpundaries. however, if they are spent, they are spent…like Leo who came in after 4 hours of sleep to try and do a Bench Press. Let’s just say he had the enthusaism of a small child tasting broccoli. So he did his bench about 10 sets and called it a day. Better is better, not ‘more is better’.

I thought I would show you that at this stage of the season it is all about weak links. so whist you may feel fresh and willing to really crank out the beach weights if you are serious about fitness for rugby then look at your weak links. After my hand surgery I have the grip of a stamp collector…so guess what? Pulling, pulling and more pulling. chins, pulls, inverted rows and alots of them. I also have achilles issues that I don’t want to have to try and correct whilst pullling splinters out of my arse.

Here is how we look at recurring groin pulls and how to prevent them with a liberal dose of squats, wrestling on a bed of split squats. here is Eamonn giving it a go.

And here is Mark (the runner/pencil) giving a reverse lunge a go. I am really looking forward to seeing him clock some massive times in the 5K and 10K this year with teh Europeans coming up in December. Seems along way off, but with a good few strength cycles under his belt he should be rocking. Bear in mind that he has NEVER followed a structured weights programme before…..

Albert cranked out the Power Ballads especially for Mark….

Next week is pitch session conditioning so we will have a look at how we go there.

Just a word.. I get alot of emails and comments about gaining weight. It is usually met with ‘oh, I had better drop the conditioning then? Just in-case I use too much energy”

How about stop being fucking lazy and get out there and keep in shape. A pilsbury dough boy is no use to anyone. You need your conditioning. DO you think that O’Connell or any of the other Uber Lions get in shape or put on mass with a couple of sessions a week? More - per day. So no, doing less is not an option..being careful with your traning and planning your week it.

Tagged as: fitness 4 rugby, get fit for rugby, rugby fitness