A Rugby Winger and His Workouts

Training Training Logs
421

14 Nov

Rugby Match 3rd XV (lost 24-28)

Played the only undefeated team in our League in a home game. Pissing it down with rain and managed to pull my hip flexor in the warm up, but played anyway as we only had one sub.

Shocking first 15 mins where we missed tackles, gave away overlaps and tried to run it our our own 22, which saw them score four tries and convert them all. Particularly annoyed at the one conceded by the other winger as he was busy mouthing off to his opposite number and got absolutely burned for pace by their full back. Really demoralising as we thought they would rack up 50 points against us.

Took us 20 mins to literally get in their half, as all our restarts fell short so they got 3 scrums on the halfway line. We had some quality forwards that got 5-10 metres with the ball each run and from a line-out on their 5m our fly half told me to go really wide and kicked an inch perfect cross-field ball to me and I stepped their winger and scored our opening try.

From there we just got further into the game, lucky that they knocked it on about 5 or 6 times in dangerous situations and our forwards were gaining loads of ground. Half time was 28-7 and we had a favourable slope in the second half. Think we took a drop goal and a try in the corner to take us to 28-17. With about 10 minutes to go our forwards went through the middle and touched down to make it 28-24.

We had a penalty and chose to kick but he pulled it wide. Following a big kick from them our full back knocked on and from the scrum they took us right to our try line and crossed for what I thought was a legitimate try, but the ref (from our club) said it was held up. On the last play we passed it across the field but lost it in a ruck and that was game.

One of the most exciting games i’ve played in and a shame we couldn’t cap it off. The forwards were outstanding and kept it close for us.

Hip flexor is feeling pretty bad now, no rugby next week and will probably wait until Wed before I try it in the gym.

422

17 Nov

Grass Runs

4 x 1/4 mile (rest 2 mins, 90 sec, 90 sec)

1:40, 1:40, 1:47, 1:40 (target 1:47)

Hip flexor feels ok enough for gentle jogging, I feel it when moving around though so even doing upper body I imagine it would impede me.
I do a 12 mile run on xmas morning with a friend and i’m stepping up my training for that with 6 weeks to go. I will do 3 runs a week, speed Tues, tempo Thurs, long run Sat or Sun. When my hip is better i’m going to drop my weights by 10% and work on more power in the gym. Today was ‘speed’, target was 1:47 but I just did what my hip could handle. My legs ache from the last 4 weeks of weights so i’m looking to get a sports massage or do regular myofascial stuff on it this week.

423

19 Nov

Grass Runs
3 mile Tempo (Target 24:45, 8:15/mi)
25:37 (8:23, 8:38, 8:36)

It was raining and the old trainers I run in have next to no grip so the grass was hard to get any traction in some areas. Regardless of how slow I run the first mile I seem to get just as tired, so trying an even pace was unlikely to get me the target time. I run ½ mile laps of a field and having run ¼ mile on Tues I know where the half lap is, which helped a lot with my pacing.

I think my fitness will make a nice jump from 3x aerobic work a week so i?m not worried about failing to hit the first target time. Hip feels ok, but I got huge cramp in my abs last night so I think it will benefit me to stay away from the gym for a few more days to give my body a nice recovery.

Self Myofascial Release
Plantar Fascia, Gastroc, Soleus, Achilles, Peroneal, Tib Ant

21 Nov

Road/Footpath Run
6 mile “Long Run” (Target 54:00, 9:00/mi)
59:20 (8:40, 9:15, 9:55, 10:15, 10:40, 10:30)

I scrapped the usual 1/2 mile loop as doing that 12 times is no fun. Went off to a local park and kind of made up my route then ran up and down my road to get my running app to 6 miles. Less muddy but more hilly, knowing the route I think I could do that again but quicker. Mile 5 I stopped for directions as my phone was in a waterproof case and I couldn’t unlock it. Body felt fine, i’m in a comfort zone when I run and it takes an exponentially bigger effort to hold any faster pace so i’m sitting in it hoping that my baseline will progress each week.

I worked from toes to knees with self myofascial release on Thurs and that helped. Still feel tight in upper body so I think upper body SMR tomorrow, then Tues a short run and knee to hip SMR followed by upper body weights session.

edit:

22 Nov

Upper Body SMR, used foam roller, tennis ball and javelin ball

Pecs, Lats, Triceps, Posterior Shoulder Capsule, T-Spine, Infraspinatus & Teres Minor, Wrist Flexors & Extensors, Rhomboids

Wow. That felt good. I know the pec one with the ball, which is heaven. Foam rolling my triceps made me realise just how tight they’ve become from all the rowing and narrow bench. Have a much better RoM in my shoulder now and I know to take a day off after SMR as I tend to get injured so Tuesday will be weights & running.

Hamstrings are tight from running, feel like they are going to snap so I rolled them this morning. In terms of gym i’m keeping the same base exercises but going for power, so strict press becomes push press, squats and bench will be lighter and i’ll tweak some other exercises.

424

24 Nov

Grass Runs

4 x 1/2 mile (rest 2 mins)

3:39, 3:40, 3:41, 3:48 (target 3:40)

Right hamstring is tight and tender, bit concerned about it. Set off too fast on the final run and had no finish. I cope better with the faster runs as long as I get a rest.

Clap Pushups 3 x 10

DB Curl & Press 3 x 6 x 18.75kg

DB Row 3 x 10 x 30kg

One Arm Press-up Progression 3 x 8 - free hand sliding support

Pullups 2 x 8

V-Sits 4 x 12

RKC Plank 4 x 20 secs

Gym membership expired and i’m moving house in the next few weeks so will have a home gym eventually. I have some of my weights in my bedroom so did what I could. Want to do KB swings and hex bar DL at home this week, need this HS to feel better though.

No rugby this weekend either, and the week after that i’m not free to play. Will be one more game this year on the 19th Dec.

425

25 Nov

SMR (Foam Roller, Javelin Ball, The Stick)

TFL, Glute Med, VL, VM, Rec Fem, Quads (stick), Glute Max., Piriformis, Adductor, Hamstrings

Mother of God some of those muscles were tight! My VM was horrendous, adductors were tender and VL a struggle to hit. Feel all the better for it.

26 Nov

Grass Runs
4 mile Tempo (Target 33:00, 8:15/mi)
33:44 (7:58, 8:28, 8:40, 8:38 - avg 8:26)

Hollow Rock 4 x 20 secs

Went through 3 miles quicker than last week. My focus was on making sure I maintained how out of breath I was, as I tend to go between comfortable and struggling within each mile. Obviously all the SMR yesterday helped but I was pushing myself consistently throughout rather than in phases.

Since my breathing is the limiting factor rather than my legs i’m quite happy to stick some Hex DL and KB swings at the weekend before my long run.

426

28 Nov

Hex Bar Deadlift 5 x 5 x 120kg

KB Swings 4 mins Tabata with 20kg

Hollow Rock 4 x 20 secs

Dead Bug 1 x 60 secs

Fuck running. Stupid activity. I’m meant to run 8 miles today or tomoz but if i’m not feeling it i’ll skip it. Nice to get back to DL but running has made my knees creak. Tabata was nice, added in some abs. DL wasn’t a max effort as I don’t want to be hit with heavy doms.

427

1 Dec

Grass Runs

3 x 1 mile (3 mins rest)

Target 7:48 - 7:40, 8:14, 8:18 (average 8:04)

One Arm Press-up Progression 3 x 8 - second arm at full stretch whole time with 5 fingertip contact

V-Situps 4 x 12

Wasn’t feeling the running today and I knew the time would be even worse if I didn’t take a 3rd minute rest. Final rep I counted my exhalations down from 100 on repeat and that really helped take my mind off perceived exertion. Pleased that there was barely any drop off between the final two runs. Want to do hex DL tomorrow so couldn’t do heavy back work, instead I did a few press-ups and abs.

428

2 Dec

Hex Bar Deadlift 5 x 5 x 120kg

KB Swings 4 mins Tabata with 20kg

Hollow Rock 4 x 20 secs

Dead Bug 1 x 60 secs

Planned to do a bit more volume but my plans over-ran and I was hungry before I started. DL felt easier, Tabata harder.

429

5 Dec

Stationary Bike 60 mins

9 Dec

Grass Runs

6 x 1/4 mile (2 mins rest) Target 1:47

1:43, 1:47, 1:36, 1:42, 1:45, 1:29 (avg 1:40)

Hollow Rock 4 x 20 secs
Dead Bug 60 secs

These felt much better. My old running shoes are worn on the outside so I think that’s why my knees have been hurting. Switched to newer trainers and noticed the difference. 16 days to my xmas 20km run, have a super-busy week at work and moving house so I don’t expect to be doing weights until early next week.

Our team won 40-10 in the rugby match I missed on Sat, no fixture this weekend so i’ll be ready to join them on the 19th for our last game of 2015.

430

No internet for 5 days as i’ve moved house. It has a garage which will eventually be decent but with no electricity and everything under half an inch of sawdust it’s not quite ready to use. Swept and mopped some of it this afternoon, ordered portable lights which should arrive tomorrow and on Friday morning i’m getting a squat cage from a friend’s storage unit :slight_smile:

16 Dec

Grass Runs

6.1 miles in 60 mins (9:50/mi)

Ran around the new part of South London i’m in, was far more hilly but the time was ok given I haven’t run in a while. I did 6 miles in 59:20 last month so about the same base level. Have put my name down for rugby on Sat, will try and do weights after the game depending on how strenuous it is.

431

19 Dec

Hex Bar DL - 5 x 60kg, 3 x 80kg, 1 x 100kg, 1 x 120kg, 1 x 140kg

Cheeky warm up before rugby.

Rugby Match (4th XV) Lost 50?-10

Normally play for 3rd XV but our opponents couldn’t get a team together so we get automatic win. 4th team were short on the wing so I joined them. Faced top of the table who were big guys but no pace. Probably gave away 20kg per man if not more.

Only played a half, one touch was a kick return and absolutely fuming that the first time their winger got it he fended me off and scored. Never got a chance to redeem myself as I was taken off at half time. We had one break through the middle and if 12 could catch we’d have scored as I was supporting, but he’s greedy too so wouldn’t have passed to me.

Half time 14-7 down, frustrated that my only contribution was a bad one and the captain probably thought I was a liability. 2nd half they got trashed, holes all over defence and my replacement let that winger score 3 more times and set one up. I consider myself a 3’s player so wasn’t really fussed about the loss, nice to get a run out.

Will FINALLY have home gym stuff set up on Monday so this can stop being a distance running log!

432

22 Dec

Run

8.1 miles in 80 mins

Arrrgghhh still no home gym, garage is leaking and i’m not putting metal in there until it’s sorted. Made a 2 mile loop on google maps but didn’t know that included a huge hill, ran it 4 times and felt pretty strong.

28 Dec

THE RUN

12.45 miles in 2 hours 6 mins

Run with a friend of mine who is a Pro Ironman, safe to say he was not challenged by my pace. Having someone always pushing me made a huge difference mentally and despite not feeling great when I started i’m happy with the effort. First 3 miles my pre-workout was settling, miles 3-10 were smooth and then hip flexors were seizing up and calf was cramping. The morning after (as I type) there’s a lot of hip and knee stiffness but by tomorrow i’ll be able to walk properly.

I painted my garage floor and have repaired some of the leaky roof so once i’m better I can at least do something in the gym. Think today is a write off but I can do pull-ups, bent over rows and press ups tomorrow or NYE.

Edit

29 Dec

Pull Ups 4 x 5

Press-ups 4 x 10

Very achey so didn’t do much but felt it was better than nothing. I’m 76.6kg (169lbs) and now that this endurance crap is out the way I can get back to lifting. My friend wants to pull 230kg by October and I said i’d aim for the same thing, my current PB is 180kg and I can definitely put Hex DL in my next cycle.

433

30 Dec - Lower Body 2

Agile 8 (warm up)

Box Jump 2 x 5 x 30’, 1 x 5 x 33’
Speed Skater 3 x 10
Power Clean 5 x 2 (60,65,70,70,75kg)
Hex Bar DL 5 x 5 (90,100,110,110,110kg)
RDL 5 x 8 x 60kg

V-Situps 3 x 10 x 1.25kg
Ab Twists 3 x 20 x 10kg

Back in the gym! Knees are creaky from running, 30 inch box jump intimidated me which it really shouldn’t. Calves are so tight and this was really just to go through the motions rather than pull any serious weight. Now that I don’t have a 45 minute round trip to the gym I can go back to two upper & two lower, rather than two full body. Will be adding Met Con to the end of sessions once i’m back in a routine.

434

31 Dec - Upper Body 1

Clap Pushups 3 x 8
A1 Push Press 6 x 40kg, 5 x 45kg, 4 x 50kg, 6 x 42.5kg, 5 x 47.5kg, 4 x 52.5kg
A2 Pull Ups 6 x 5
B1 Bent Over Row 5 x 8 x 52.5kg
B2 Diamond Push Ups 5 x 10 - would be close grip bench but no bench
Face Pulls 4 x 15
Jump Rope 4 min Tabata

Easy session to get back into a routine. No squat rack so had to power clean the push press up which saps a bit of energy, and no bench so had to do push ups.

435

3 Jan - Upper Body 2

Clap Pushups 3 x 8
A1 Floor Press 6 x 60kg, 5 x 65kg, 4 x 70kg, 6 x 70kg, 5 x 75kg, 4 x 80kg
A2 Bent Over Rows 6 x 5 x 60kg
Chin Ups 3 x 8
Rotator Cuff 2 x 12
Jump Rope Tabata 8 rounds

Garage gym now has big floor mats and a bench, ordered a squat cage which should arrive mid-week. It also has a leak in the brick work so I spent my rest periods mopping water off the floor.

I brought the intensity up a touch here, chin ups were almost to failure and the second round of floor press was tougher. After I get a squat cage I will do Lower Body 1 at 60-70% effort and then I can establish set days for each session and ramp up the intensity.

437

Hey Man, Awesome log of your training!

I have a question for you! I am a winger myself and trying to get the best out of. Next to the rugby sessions I attempt to train by myself 2 or 3 times a week. My main focus lies at the moment on increasing the strength of my squat, dead-lift and bench, so mainly my goal is to increase the weights on the big 3 compound exercises. Next to that, I vary from doing a sprint training, or try to do an explosive sport (squash for example). Now what I see in your log is that you vary a lot from exercises, and you include weightlifting, a lot of plyometrics and a lot of sprinting like exercises. I was wondering, what would you suggest to focus on next to the rugby sessions, is that

Focus on strength by compound movements
Focus on explosiveness by the weightlifting
Focus on running/sprinting/plyometrics
Or vary the above a lot, and include stuff like yoga

I’m really interested on your opinion about this since I see you have done a lot to improve your rugby game, and probably know what worked best for you!

Thanks in advance!