I’ll be honest, just skimmed through and have a serious concern/question: where is the endurance? As a prop you definitely are expected to be strong and sturdy in the scrum and at the breakdown, but you have to make it to the breakdown as well as have the fun of being a support runner. As rugby is becoming a more open and “flow” game, it is important to be mobile consistently, it is one of the things that separates us from football. watch some video with Tendai Mtawarira or even ben franks. The log was looking great and im not sure how you train at your team sessions, but props getting gassed is a huge problem; IMO tackling and rucking is form and ‘balls’ first, then strength.
[quote]ottoman206 wrote:
I’ll be honest, just skimmed through and have a serious concern/question: where is the endurance? As a prop you definitely are expected to be strong and sturdy in the scrum and at the breakdown, but you have to make it to the breakdown as well as have the fun of being a support runner. As rugby is becoming a more open and “flow” game, it is important to be mobile consistently, it is one of the things that separates us from football. watch some video with Tendai Mtawarira or even ben franks. The log was looking great and im not sure how you train at your team sessions, but props getting gassed is a huge problem; IMO tackling and rucking is form and ‘balls’ first, then strength.[/quote]
Thanks for reading through buddy, I certainly welcome any and all observations.
My aerobic capacity was addressed through both the hill tempo repeats (minimal recovery) and the extensive tempo runs (100m and 200m @ 50-75% effort). Now that team training has resumed, the hill tempo is out, and once matches are in weekly, no tempo runs on Fridays either. Admittedly with recent illness and scheduling conflicts I have missed a couple sessions. Our tuesday & thursday team training consists of minimal position-specific or technical/tactical work and is mostly “fitness” work, plenty of lactic training with little or nonexistent rest periods. So between Tues/Thur, and Monday tempo runs, 3 sessions per week address aerobic capacity, assuming a match on Saturdays.
I certainly understand the importance of aerobic capacity for all positions, especially as the game evolves and more emphasis is on the open-field play. I assure you that I am not a prop that walks from scrum to scrum, and that being said, as my weight increases, the importance of the stated aerobic work is increasingly important. BUT…all of that said…my primary stated goal when I employed the services of this sport consultant was to increase speed, with aerobic capacity as a secondary goal.
I hope that makes sense, I certainly am not one to neglect aerobic work, being a flanker for 4 years, as well as playing 7’s at a national level, I understand the importance of it. Thanks for reading through bud, take care.
Wednesday
N/A
Thursday P.M.
Team training - shortened for freezing conditions, low intensity
Split squat, front foot elevated - barx2x10
Squat - work up to 275 x 5 x 4
Hip Thruster, feet elevated on bench, bent knees - 135 x 3 x 8
Pullups - wide grip 4 x 5
Stretch
Beauty. Where were you playing your sevens and what club are you 15s with… I was playing 15s at the national level
[quote]ottoman206 wrote:
Beauty. Where were you playing your sevens and what club are you 15s with… I was playing 15s at the national level[/quote]
Beauty in a condescending manner? Or beauty as in my response was to your liking? Haha
I’m currently in usa rugby south…terrible territory overall but there are a couple clubs that are somewhat respectable and do well at the higher levels. Will most likely be headed overseas soon to play.
Friday P.M.
Incline treadmill - 5min @ 2.5mph @ 12% incline
Upper body weights warm-up
Bench neck bridge - flexion - 45lbsx2x8 S/S 1-arm DB Shrug - 90lbsx2x8
Bench - warm up to 225x3x8
Chest supported row - 35lb platesx3x8
External rotator swing to 90/90 - 30lbsx2x10
Hammer curls 45lbsx2x8 S/S nuetral DB bench 70lbsx2x10
Contrast shower
Just wondering when you were doing your tempo runs, how did you structure them?? Distance, tempo, rest times? How did you progress?
Did you avoid any lactic acid build up?? Before or after any other type of training etc?
Thanks for your help.
tweet
[quote]theBird wrote:
Just wondering when you were doing your tempo runs, how did you structure them?? Distance, tempo, rest times? How did you progress?
Did you avoid any lactic acid build up?? Before or after any other type of training etc?
Thanks for your help.
tweet[/quote]
I believe this was explained in detail on page 1 of the log, but if not then I will go through again.
If i was programmed for a set of 3x100, I would run (at 75% effort) the touch line of a rugby pitch, perform either 10-20 pushups or some low intensity abdominal exercises (usually 40-50 reps), walk from touch line to 15m and back, that would equal one rep.
And obviously repeat that 2 more times.
The end of each set would be a break for water/rest, so usually around 2 minutes, maybe 3.
I dont have my GPP programming in front of me, but in the 7 week program I think the 1st week was a total of 1600 or 1800 meters per tempo run session, and the 7th week was something like 2800 meters total per session. They were typically in a pyramid style so an example:
set 1) 100, 100, 100
set 2) 100, 100, 200, 100
set 3) 100, 200, 200, 100
set 4) 100, 200, 100, 100
set 5) 100, 100, 100
Now that our competitive season is back in, the volume is drastically reduced, so the total distance per session would be 1000-1500 meters.
These runs will get you sweating and breathing heavy but they are not the typical lactic crap that most people consider “endurance” training. I occasionally have some soreness the day following training but never any lactic buildup.
These are always performed on the same day as upper body strength sessions.
Saturday midday
League match-7 point loss
First time for me in a league match at loosehead prop, went very well. Won every scrum besides the final one, i got crushed on that one. Game was lost at that point, that’s a piece I need to improve upon mentally.
Endurance felt decent, first match is always a test for me in that regard. Strength felt through the roof, scored a try close in through the middle of a ruck, so not a bad start at a new position. Came on in second half though so we will see if the selectors move me to a starting spot. Might take a couple weeks for that, i’m not concerned.
Sunday
Deep tissue massage
Monday P.M.
Incline treadmill - 10min @ 2.5mph @ 10%incline
Upper Body weights warm-up
Bench neck bridge-flexion - 45x3x12 S/S 1-arm DB shrug 90lbsx3x10
Bench press - work up to 260lbsx3x6
Clapping pushups x 6 x 3
DB Floor Press - 70lbsx2x20
Yates row - 205lbsx4x6
Tempo warm-up
Extensive tempo with 50reps abdominal b/w 100m runs, 400 total reps
- 100, 100, 100
- 100, 200, 100, 100
- 100, 100, 100
Stretch
Tuesday P.M.
Team training cancelled for snow/frozen ground.
Conditions aren’t too much to train in, traveling the roads is the bitch.
Couldnt get to pitch or gym either, sportscar not good for snow/ice.
[quote]missinglink wrote:
My aerobic capacity was addressed through both the hill tempo repeats (minimal recovery) and the extensive tempo runs (100m and 200m @ 50-75% effort). Now that team training has resumed, the hill tempo is out, and once matches are in weekly, no tempo runs on Fridays either. Admittedly with recent illness and scheduling conflicts I have missed a couple sessions. Our tuesday & thursday team training consists of minimal position-specific or technical/tactical work and is mostly “fitness” work, plenty of lactic training with little or nonexistent rest periods. So between Tues/Thur, and Monday tempo runs, 3 sessions per week address aerobic capacity, assuming a match on Saturdays.
I certainly understand the importance of aerobic capacity for all positions, especially as the game evolves and more emphasis is on the open-field play. I assure you that I am not a prop that walks from scrum to scrum, and that being said, as my weight increases, the importance of the stated aerobic work is increasingly important. BUT…all of that said…my primary stated goal when I employed the services of this sport consultant was to increase speed, with aerobic capacity as a secondary goal.
I hope that makes sense, I certainly am not one to neglect aerobic work, being a flanker for 4 years, as well as playing 7’s at a national level, I understand the importance of it. Thanks for reading through bud, take care.[/quote]
Thats the interesting part of Union.
At club level you’ve got a game every week pretty much every week- minimum 2 x training sessions and whatever gym youre piling on yourself.
Sometimes the guys I’ve seen train hardest are those that are tired / injured come game time.
My brother is playing Club senior and underage and University senior. Usually 2x games a week- so all he’s gotta do, is strength and health- his fitness and ball skills are assured.
I’m sure its not sustainable long term, but it is interesting.
[quote]donnydarkoirl wrote:
[quote]missinglink wrote:
My aerobic capacity was addressed through both the hill tempo repeats (minimal recovery) and the extensive tempo runs (100m and 200m @ 50-75% effort). Now that team training has resumed, the hill tempo is out, and once matches are in weekly, no tempo runs on Fridays either. Admittedly with recent illness and scheduling conflicts I have missed a couple sessions. Our tuesday & thursday team training consists of minimal position-specific or technical/tactical work and is mostly “fitness” work, plenty of lactic training with little or nonexistent rest periods. So between Tues/Thur, and Monday tempo runs, 3 sessions per week address aerobic capacity, assuming a match on Saturdays.
I certainly understand the importance of aerobic capacity for all positions, especially as the game evolves and more emphasis is on the open-field play. I assure you that I am not a prop that walks from scrum to scrum, and that being said, as my weight increases, the importance of the stated aerobic work is increasingly important. BUT…all of that said…my primary stated goal when I employed the services of this sport consultant was to increase speed, with aerobic capacity as a secondary goal.
I hope that makes sense, I certainly am not one to neglect aerobic work, being a flanker for 4 years, as well as playing 7’s at a national level, I understand the importance of it. Thanks for reading through bud, take care.[/quote]
Thats the interesting part of Union.
At club level you’ve got a game every week pretty much every week- minimum 2 x training sessions and whatever gym youre piling on yourself.
Sometimes the guys I’ve seen train hardest are those that are tired / injured come game time.
My brother is playing Club senior and underage and University senior. Usually 2x games a week- so all he’s gotta do, is strength and health- his fitness and ball skills are assured.
I’m sure its not sustainable long term, but it is interesting.[/quote]
Thanks Donny, and I definitely agree that the emphasis on aerobic capacity is drastically reduced during competitive mesocycles. My tempo runs now range from 1000-1500 meters total on a Monday session, whereas in off-season they began at 1600 (I think) and built up to 3000m, 2x per week. I think it is a misguided belief to think of sport practice as a skills only session.
That is almost never the case and those trainings must be viewed as multivariate training sessions including aerobic work, anaerobic work, starts/accelerations, etc. I have actually found success before performing only strength training 2x per week, with 1 alactic speed session and 2 team sessions per week. Looks like not enough on paper but I had some decent success that season.
Thanks for following, good luck with your training.
Wednesday midday
Bike tempo warm-up and abdominal work
Bike tempos - 2 x 10 x 40sec @ 120-130RPM, 20sec easy
Stretches
Thursday P.M.
Charlie Francis sprint warm-up
Sprints x 3 x 25meters
Team training
Split squat-front foot elevated - barx2x6 each leg
Squat - work up to 295 x 4 x 3
Single leg hip thruster, heels on bench - 2 x 10 each leg
Pullups 3 x 5
Friday A.M.
Got the selection at starting loosehead for the weekend. Will be interesting to see how different my performance is when I am in the starting 15 compared to coming in last 25 minutes.
Glad you got the start. Keep up the good work. Been following.
[quote]young n wrote:
Glad you got the start. Keep up the good work. Been following.[/quote]
Thanks buddy