I completed this after a beep test. This workout is great to get the lungs burning and also a great metabolic conditioning session for fat loss.
Showing posts with label rugby. Show all posts
Showing posts with label rugby. Show all posts
Sunday, 1 July 2012
Rugby conditioning
Here is a tough Monday morning workout. 4 sets descending reps 20, 15, 10, 5. Sumo squats with 28kg KB, 20kg kettlebell swings, 16kg single arm squat press and 8kg dying frogs with a 50m run between each exercise.
I completed this after a beep test. This workout is great to get the lungs burning and also a great metabolic conditioning session for fat loss.
I completed this after a beep test. This workout is great to get the lungs burning and also a great metabolic conditioning session for fat loss.
Sunday, 3 June 2012
Increasing training intensity
Increasing your training load is crucial for continual growth and development of your muscles. You see a lot of idiots out there thinking 4 sets of bench every second day for the next 6 months will make them have a chest like Arnold. Unfortunately your body gets accustomed to the stresses placed on it very quickly hence the need for an increased training intensity. You can achieve this in a number of ways; decreasing rest periods, adding a compound set, including partial reps, the list is endless.
I'm going to be focusing on my personal favorite, negative reps.
Whenever you loft a weight using the contractile force of your muscles you perform a positive movement; when you lower the weight, extending the working muscle, you perform negative movements. Negative reps will actually put more stress on the tendons and supportive structures than on the muscles themselves. This is beneficial particularly for people in contact sports because you want tendon strength to increase along with muscle strength. To get the full benefit of negative reps in your normal workouts, always lower the weights slowly and under control rather than letting them drop. I would suggest going down on a 4 or 5 count. To work harder at negatives, first try cheating the weight up if you don't have a training partner then lower it slowly and deliberately. Your muscles can lower a weight that they could not actually lift in the first place. At the end of a set, when your muscles are very tired, you can have your training partner give you a little assistance lifting the weight and then do strict negatives on your way down.
I'm going to be focusing on my personal favorite, negative reps.
Whenever you loft a weight using the contractile force of your muscles you perform a positive movement; when you lower the weight, extending the working muscle, you perform negative movements. Negative reps will actually put more stress on the tendons and supportive structures than on the muscles themselves. This is beneficial particularly for people in contact sports because you want tendon strength to increase along with muscle strength. To get the full benefit of negative reps in your normal workouts, always lower the weights slowly and under control rather than letting them drop. I would suggest going down on a 4 or 5 count. To work harder at negatives, first try cheating the weight up if you don't have a training partner then lower it slowly and deliberately. Your muscles can lower a weight that they could not actually lift in the first place. At the end of a set, when your muscles are very tired, you can have your training partner give you a little assistance lifting the weight and then do strict negatives on your way down.
Monday, 21 May 2012
Rugby Conditioning
Here is a great gym in the UK which do some awesome rugby conditioning workouts. I've recently been incorporating some of these sessions into some of my clients training and they have been getting some seriously good results in skin folds and also max lifts. Check out the videos, a must watch for any rugby diehards keen to get in shape. http://www.r4reach.com/reach-tv/
A personal favorite with James Haskall
A personal favorite with James Haskall
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