Monday Training
Squat- 185x5, 205x5, 235x5
DB Bench- 3x10-15
Lat Pulls- 3x10-15
Situps- 3x10-15
Then I did about an hour of rehab for my ankles/
Tuesday Conditioning
Run hard for 30 seconds, walk for a minute x5
Jog for 5 minutes
Do the ladies dig the rugby player?
[quote]MightyMouse17 wrote:
Do the ladies dig the rugby player?[/quote]
Nope. They dig the football players, they’re on TV.
So when you say you do “jumps”, what exactly do you do?
What do you do for “ankle rehab”?
Im asking this as I want to incorporate some jumping into my routine, maybe on some pylo boxes. And I have bad ankles as well.
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[quote]theBird wrote:
So when you say you do “jumps”, what exactly do you do?
What do you do for “ankle rehab”?
Im asking this as I want to incorporate some jumping into my routine, maybe on some pylo boxes. And I have bad ankles as well.
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Before I train, I always do a 5-10 minute routine to get warmed up and limber. This is basically some quick dynamic and static stretching followed by my “jumps and plyo pushups”.
Basically after I stretch, I will do:
5 verticle jumps
5 clapping pushups
5 broad jumps (jump for length)
5 clapping pushups
Basically this helps me get ready to lift and it’s an easy way to get in some explosive work. I do this everytime I train, so that’s why it’s not that much stuff.
For my ankle rehab, I do this a few times a week and I usually don’t record it in my log. When I recorded it up here, It’s because I went to the training room and did it.
When I do it on my own, it only takes 10-15 minutes.
What I do on my own is wrap a band around my ankle for resistance and rotate my ankle medially, laterally, dorsiflexion, and plantar flexion. 20 reps each way.
When I go to the training room, we do some other stuff as well.
Conclusion of Winter Break
So this is the last week we have off as we start practice on Tuesday. I’m taking an easy week to be ready for the season, so I thought I would recap the break and my plans going forward.
Overall, I think this time off was well spent. My ankles feel great now, I’ve been doing quite a bit of rehab on them since the injury. Hopefully they will hold up when we start playing again.
My training went very well during the break. I set several rep PRs, did a lot of running, and a ton of stretching/mobility stuff.
I feel great and I’m excited to start the season up again.
My training from now on will be 2 days/week on monday and wednesday. Practices are tuesday/thursday and games are saturday.
The template looks like this:
Monday:
Squat or Deadlift 5/3/1
Bench or Press assistance (same stuff I’ve been doing)
Light or Medium Conditioning
Wednesday:
Bench or Press 5/3/1 (chins bt sets)
Squat or Deadlift assistance (same stuff I’ve been doing)
Light or Medium Conditioning
I set my training maxes to 90% of my most recent rep PRs for each lift and I will not be going for extra reps.
Thursday Training
Stretching, jumps, plyo pushups
Squat- 115x5, 145x5, 165x5
Bench- 135x5, 155x5, 170x5
GHR- BWx 8, 6, 6
Hanging knee raises- BWx 10, 10, 8
Congratulations on all the Rep PRs on this page - you were really blasting them out.
Also, best of luck for your impending season and keep up the solid, consistent training.
[quote]Chris87 wrote:
For my ankle rehab, I do this a few times a week and I usually don’t record it in my log…
[/quote]
I have dodgy ankles thanks to a few mis-timed tackles.
What I like to do, is roll my plantar fascia with a baseball, do a 20 reps of knee to wall drills, and then do 20 reps of body-weight calf raises.
Achilles and ankles have been 80% better since I started doing this. I do it every time before any type of training.
Bird.
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[quote]panzerfaust wrote:
Congratulations on all the Rep PRs on this page - you were really blasting them out.
Also, best of luck for your impending season and keep up the solid, consistent training.[/quote]
Thank you
Friday Conditioning
Run hard for 30 seconds, walk for a minute x10
I started out pretty fast, got tired, and was just jogging on the last couple
Monday Training
Deadlift- 225x5, 255x5, 285x5
Dips (assisted)- 3x10-15
Side Bends- 3x10
Lat Pulls- 3x10-15
Run/walked on the treadmill for 10 minutes
Sorry about the lack of updates, here’s a rundown of the past week:
Tuesday Practice
warm up/stretching
9 different drills, this took ~45 mins total
A bunch of work on the scrum sled
Wednesday Lifting
Box Jumps- 3x5
Press- 75x5, 95x5, 105x5
DB Front Squats- 40lbs for 3x10
Decline Situps- 3x10
Ran/walked on the treadmill for 10 minutes
Wednesday Practice
Warmup/Stretching
A bunch of different drills
A ton of running
I didn’t do anything run intensive during this practice. This is a preventative measure the trainers are taking to spare my ankles from taking a pounding 3 days in a row. I did do all of the drills that didn’t involve much running, mainly some tackling and rucking drills.
Thursday Practice
Warmup/Stretching
Team played a “league” scrimmage
Tons of running
The weather sucked for this practice. It rained hard for a few hours before practice, so the field was soaked, and it was a bit cold. We were going to meet inside (I guess to watch film and go over plays), which is our back up plan for bad weather, but since it had stopped raining we practiced.
The “league” scrimmage is basically 2 teams playing each other, full tackling, and when a player is tackled he rolls the ball between his legs, his team picks it up and keeps playing. During the time he does this, the defense has to back up 10 meters. This gives the offensive team some space to work with so that the game is more interesting. Also, no rucking.
I didn’t play in this as I wasn’t wearing cleats or a mouthpiece since I figured we were going to be inside, but it all worked out because our head coach took me and a couple other guys and helped show a few brand new players the basics. I think this was a great idea on his part because these guys had no idea what rugby even was, and after 45 mins or so, they looked like they actually had a clue.
Saturday Scrimmage
So this was the first scrimmage of the season. We always start out the season (be that fall or spring) with 2 weekends of scrimmages before our first match. These scrimmages are played just like a regular match, except that we have four 20 minute periods instead of 2 halves.
After each 20 minute period, the coaches will talk/give advice/coach and make some substitutions or move players around. Basically they want to get a feel for where everyone needs to be playing and what combinations of players do well together, as well as making sure everyone can get some good playing time.
The first 2 periods were the A side starters versus the B side starters. These positions are still all up for the taking of course but this is what the coaches have right now. I was starting at 2nd row for the B side. The A side outscored us 3 tries to none in this period. Most of the reason for this was our guys not spreading the field and allowing the A side backs to get overloads.
The second period was the same guys, the A side outscored us 1 try to none, which isn’t too bad. We played a lot better.
For the third period the coaches moved players all over the place, half the A side starters got out and all the new guys got in. I played this period at flanker, and my side outscored them 3 tries to none.
I didn’t play the fourth period.
On a personal note, I felt that I played well. I made like 5-7 tackles and a few runs. I had 2 decent runs where I broke the first tackle and took it 20 plus meters, one of which that I knocked someone to the ground via stiffarm to the face. Twice I let a guy past me due to being in poor position, which is something I need to work on. Other than being out of position, I didn’t miss any tackles, which I was very happy with as this was/is a weak point in my game.
My conditioning was decent to good, I got winded a few times but never felt like death. My ankles also held up quite nicely, which I was very happy with. I am ahead of the curve to be healthy for out first match.
Monday Training
Squat- 185x3, 205x3, 235x3
Incline Bench- 4 sets
DB Rows- 4 sets
Run for 30 secs, walk for a minute x6
Hot tub/Pool for 20 mins
Tuesday Practice
Warm up/Stretching
Tackling and rucking drills
Worked on scrums
Went over lineout plays
“league scrimmage”
team conditioning
This was a tough practice. Everything was full contact, full everything. My body is aching this morning.
I did everything except for the team conditioning at the end, my ankles had had enough, so I helped the head coach out with teaching the new guys some basic stuff.
Wednesday Training
Bench- 135x3, 155x3, 170x3
Back raises- 3 sets holding a 25lb plate
Leg raises- 3 sets, mixing actual leg raises with knee raises
Ran/walked for about 5 mins before I had to stop due to shin splints (see below)
20 mins hot tub/pool
20 mins rehab work
Like I said above, my legs were hurting when I tried to run today. This has always been a problem, even going back to high school, so after I finished up my rehab stuff I asked a trainer to take a look at it. It turns out that I have had shin splints this entire time (5 years).
He taped my feet to give me arch support and said if it starts to alleviate the pain, then I need to get arch supports put in my shoes. I have no idea how I haven’t had any stress fractures by now, I guess I’m just lucky.
On another note, my shoulders and elbows were aching on bench today.
Wednesday Practice
warm up/stretch
Team- league scrimmage
Me, head coach, new guys- touch 7s
Team- a ton of hard conditioning
Me- holding the bag for the conditioning
As normal, I didn’t do much this wendesday, as a preventative measure for my ankles. Instead I helped out the new guys again. They are really showing a lot of improvement, we were able to somewhat break them of the habit of chucking the ball backwards all the time, and instead looking for a GOOD pass, instead of just ANY pass.
So where exactly is the pain in your ankles?
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