Incline treadmill walk - 10min @ 2.5mph @ 10% incline
Upper Body weights warm-up
Bench neck bridge-flexion x no weight x 3 x 15 S/S 1-Arm DB Shrug 90lbs x 3 x10
Bench Press - warm up to 285 x 3 x 3
Clapping Pushups x 3 x 3
1-Arm DB Floor Press x 70lb x 2 x 15 each
Pendlay Row x 185 x 4 x 6
Shoulder Giant Set - supinated db front raise, supinated db lateral raise, face pull x 3 x 10
Fat Bar Bicep Curl x 2 x 12 S/S Standing Double Hammer Curl x 2 x 8
Monday P.M.
Sports massage - trigger point, ART - focus on spinal erectors, hips, hamstrings. Feel fantastic today (Tuesday). Zero soreness from lifting Monday.
Went easy today on the lifting volume, as I did not train upper body last week at all due to poor attitude related to team atmosphere.
Got some clarification from captain that the substitutions were mismanaged the past few weeks and I should have had more time on the field. Sounds like a cop-out to me, so I’ll probably stick it out as long as I can through the playoffs and then leave for good.
Looking to find a rugby league club in Oz and go travel abroad now.
Lower body weights warm-up
Squat - work up to 325 x 5 x 2 - felt easy
Reverse Hyper, no lumbar flexion - 135 x 3 x 12
Pullups x 3 x 6 wide grip - 1 x 6 neutral grip
200 reps low amplitude abdominals
Stretch
Upper body weights warm up
Neck bridge-flexion-45x2x12 s/s 1-Arm shrug smith machine-1pie x 2 x 10
Bench press-work up to 265 x 3 x 6
Chest supported row-3pies x 3 x 8
External rotator swing to 90/90-30x 3 x 10
Wide grip ez bar cable curl x 2 x 8 s/s neutral DB bench press x 2 x 10
Brief bike tempo warm up
Bike tempo 2 x 10 x 40sec @ 110-120 rpm, 20 sec easy pedal
100 reps low amplitude abdominals between sets
Upper body weights warm up
Neck bridge/shrugs - OMIT
Bench Press-work up to 210 x 3 x 6
Clapping Pushups - OMIT
1-Arm DB Floor Press - 65 x 1 x 15 each arm
Yates Row - 205 x 4 x 6
Shoulder giant set - seated db front raise supinated, lateral db raise supinated, face pull x 2 x 10 each
EZ Bar Cable Curl x 2 x 12 S/S Standing DB Hammer Curls x 2 x 8
[quote]missinglink wrote:
Team training-high intensity, plenty of sprints
[/quote]
It sounds like your team training is competitive and worthwhile. Is that correct?
[quote]missinglink wrote:
Team training-high intensity, plenty of sprints
[/quote]
It sounds like your team training is competitive and worthwhile. Is that correct?
tweet[/quote]
Not very competitive, we do very few full contact games/competitions. We do very few small sided games. We also do very little technical work, either individually or in small units.
Most of the practices are comprised of “fitness”, sometimes pattern runs, lots of unopposed “team runs”, and some non contact touch games.
Very sporadic as to what the focus of any session may be, so if you are into the muscle confusion concept it might be enticing. I prefer to have candid and open conversations about the team/individual goals and then work them hard.
Med ball warm-up + 400 reps abdominals
Charlie Francis Sprint warm up
Sprints x 20m x 2 - top pushup start position
Sprints x 20m x 2 - walking start with swerve at 10m
Sprints x 20m x 2 - walking start
Stair Bounds x 3 contacts x 5 sets
Saturday P.M.
Lower Body weights warm up
1 leg squat-rear foot elevated x bar x 2 x 6 each leg
Squats-work up to 225 x 3 x 6
Back Hyperextensions x 2 x 12
Reverse hyper x no weight x 1 x 10 x 5sec hold at top
Pullups - OMIT
Stretch
How is it going brother
Call me stupid (or blind) but i didn’t see any games the past 2 weeks?
Is the season over?
Don’t let a bad seaon, or coach, or team, or organization put you down, keep giving it your best day in and day out everything will fall into place.
[quote]young n wrote:
How is it going brother
Call me stupid (or blind) but i didn’t see any games the past 2 weeks?
Is the season over?
Don’t let a bad seaon, or coach, or team, or organization put you down, keep giving it your best day in and day out everything will fall into place.
Stay strong brother[/quote]
Thanks for still following along buddy.
No you are correct, we just had a 2 week break prior to first round of playoffs, which will be this weekend.
Thanks for the encouraging words, they are truly appreciated. I don’t think I will leave the game of rugby but I may just leave this team and pursue rugby in other forms, with select sides, travelling abroad, things like that.
Thanks again bud, good luck with your training
Incline treadmill - 5 min @ 2.5mph @ 10% incline
Upper Body weights warm-up
Bench neck bridge-flexion x 45lb x 2 x 15 S/S 1-Arm DB Shrug 100 x 2 x 8 each arm
Bench Press - work up to 240 x 5 x 4
Clapping Pushups x 3 x 3
DB Floor Press - 95 x 2 x 10
Pendlay Row - 185 x 3 x 8
Shoulder Giant set x seated front raise, seated lateral raise, cable pull apart x 3 x 7
EZ Bar Cable Curl x 2 x 15 S/S Alternating Hammer Curl x 2 x 8
Tempo Warm up
Extensive tempo runs @ 75% with 30 reps abs between each run, 1000m total, 300 abs total