So…here is what I have been up to

it has taken me a while to get round to any form of blog posting. But that is ok. thought I might just pop down some ramblings (none of discontent) although there may be a couple slotted into here and there. the thing about rugby fitness is that sometimes you need to just DO! SO here is the story on the rugby front….

1. We are up and down due to the Autumn internationals so it is hard to keep some form of fresh approach to training and playing. One week playing league, 3 weeks off. it disrupts your rhythm - IF YOU LET IT!

2. To this end I feel that Olympic Lifitng has been invaluable, normally two days out from the weekend on a thursday AM. We normally combine an Olympic lift with some form of contrast plyometric exercise with no rest inbetween and finish off with some assistance exercises. Lots of sets, little reps, explosive as possible and then the assistance exercises have remained the same throughout this little cycle of 4 weeks. I have noticed a definite improvement in sharpness on the rugby pitch as a result with lifts going up too. A typical rugby fitness session could look like this

1a Clean and Jerk - No rest 6-10 sets (including warm up building to a 3 RM) - no rest

1b Box Jumps - adding an extra rep with each set then resting for up to 5 minutes.

Assitance work could be 3-4 sets of chins, dips, incline bench, step ups or rows. Take your pick. My legs are weak so it is normally two leg exercises.

3. Tuesday strength work. Same format really, just out and out strength with 4 weeks of deadlift than 4 weeks of squats then 4 weeks of deadlifts - you get the picture. This has been working well too.

4. Really becoming shit hot on the nutritional side of things and even getting a couple of sun beds each week. 3-6 minutes, more vitamin D, feel 100 x better. need i say any more? I have upped my intake of sodium bicarbonate, iodine and magnesium and vitamin C ascorbates. It has, to be honest, kept me as fresh as  a daisy.

5. Learning to rest. You don;t get picked on what you do in the gym. It helps but taking rest as important as training is crucial. Roll out the pool, saunas etc. You may wonder where i get the time? Get up early.

6. Having a back off week ever 4 weeks from rugby. Sometimes you can’t avoid the training side of things but when you are looking to improve your rugby fitness in the season then back off from training a bit in the 4th week. It keeps things fresh.

7. This Xmas period will be fun for the guys building to the next league match on the 9th Jan. So..we are mixing things up. There are 4 weeks to go after this weekend. we will be hitting the pool, putting on a strongman competition (team based) and working on skills. We have set a goal of winning the next three so this period is crucial. As for this period I will be stepping it up. 4 weeks is actually a good period of time to really get the horsepower motoring in the right direction.

p.s make sure you check out my basic nutrition for rugby course. this is a great start to how to eat like sports person with real life, applicable strategies (because I do it myself!!!!!).

Tagged as: nutrition for rugby