Saturday
Rugby match
Came in at 40’ at 8th man. So a departure from my current position, but I have played back row for a while now so it didn’t take long to settle in.
It felt nice to break from a scrum and actually have legs to sprint as opposed to prop which can restrict ability in open play right after a set piece.
Played great, wide open, made all tackles against some much bigger players, set up a few breaks/tries, can’t be upset.
Looking at a start next week back at loosehead prop.
Finally got input from my captain as to why I am not getting selected to start after I play great, and he is just swapping starters each match, regardless of performance. I have my opinions on that style of selection, but at least I now know what to expect. Knockout rounds begin in a few weeks so I wonder if that will continue.
Sunday A.M.
Sports massage
Travel home from away match
Glad you figured out what the situation is regarding the starting selection.
Keep giving it your best and you won’t have any regrets.
Stay strong
[quote]young n wrote:
Glad you figured out what the situation is regarding the starting selection.
Keep giving it your best and you won’t have any regrets.
Stay strong[/quote]
Thanks for following, and thanks for the strong words.
3/17/2014 (DELOAD PRIMARY MOVEMENTS)
Monday P.M.
Incline treadmill - 10min @ 2.5mph @ 10% incline
Upper Body Weights warm up
Bench neck bridge-flexion 45lb x 3 x 10 S/S 1-Arm DB Shrug 90lbsx3x10
Bench Press-205 x 4 x 6 (DELOAD PRIMARY WEIGHTS)
Clapping Pushups x 4 x 3
DB Floor Press 80 x 2 x 15
Pendlay Row 225lb x 4 x 6
Shoulder Giant Set (front raise, lateral raise, cable pull apart) x 3 x 15
Straight bar curl(Fat bar) x 3 x 12 S/S Double hammer curl x 3 x 8-10 (Pump on last set was intense, lost count)
[quote]missinglink wrote:
Finally got input from my captain as to why I am not getting selected to start after I play great, and he is just swapping starters each match, regardless of performance. I have my opinions on that style of selection, but at least I now know what to expect. Knockout rounds begin in a few weeks so I wonder if that will continue.
[/quote]
I don’t mind the “rotation” selection policy as along as there is a large enough squad and large amount of games to justify it.
tweet
[quote]theBird wrote:
[quote]missinglink wrote:
Finally got input from my captain as to why I am not getting selected to start after I play great, and he is just swapping starters each match, regardless of performance. I have my opinions on that style of selection, but at least I now know what to expect. Knockout rounds begin in a few weeks so I wonder if that will continue.
[/quote]
I don’t mind the “rotation” selection policy as along as there is a large enough squad and large amount of games to justify it.
tweet[/quote]
Yea I find it difficult to cope with psychologically, but we do have a lenghty league season (12 matches I think?) with 3 knockout weekends, then 4 rounds of playoffs prior to national championships, so it will end up being a long season.
TUESDAY P.M.
Team training - low intensity
Field waterlogged, training was indoors = crappy cirucit training and basic ball handling drills
Wednesday P.M.
Bike Tempo warm-up + additional abdominals, didnt count just looking for stimulation
Bike tempo - 2 x 10 x 40sec @ 120-130RPM, 20 sec easy pedal
Stretch
Thursday Midday (DELOAD PRIMARY WEIGHTS)
Med ball warm-up + 300 abdominals interspersed
Med ball throws x 4 each (UHF, OHB, Dive)
Charlie Francis sprint warm up
Flying sprints x 3 x 28meters (22 to halfway line) with ~10meter build
Explosive stair bounds x 3contacts x 5 sets
Lower body weights warm up
Split squat-front foot elevated x bar x 2 x 7
Squats - warm up to 215 x 3 x 6
Straight leg glute bridge, heels elevated 135 x 2 x 12
Pullups x 3 x 6 varying grips
Stretch
Friday P.M.
Incline treadmill 10 min @ 2.5mph @ 10% incline
Upper body weights warm-up
Bench Neck bridge-flexion 45lbsx2x10 S/S 1-Arm smith shrug x 50 x 2 x 15
Bench Press-work to 190lbs x 4 x 13 (DELOAD PRIMARY WEIGHTS)
Row - OMIT
External rotator swing to 90/90 - 25 x 2 x 10
EZ bar cable curl x 2 x 15
Saturday Midday
Had to play a half each in 2 matches today.
Didn’t get the start for top side, came in at 50minutes. We dominated scrums like usual, despite being smaller and weighing less.
Had a large amount of negative self talk all day prior to playing in the top side match, so my performance was below my standard. There were plenty of accolades but I felt lackluster and not enthused to even play.
A continuing area of improvement.
Sunday
Coaching
No specific recovery work
Monday 3/24/2014
No training performed
Hectic day at work, starting new position with promotion. Piss poor excuse, I know, but we have no match this week so I can accommodate the change.
Tuesday P.M.
Incline treadmill - 10min @ 2.5mph @ 15%incline
Upper body weights warm up
Bench neck bridge-flexion - 45lbsx3x10 S/S 1-Arm DB Shrug - 90lbsx3x10
Clapping Pushups x 4 x 3
Bench Press-235 x 4 x 5
Floor Press - 70 x 2 x 20
Chest supported row x 3 x8
Shouldr giant set - seated db front raise, seated db lateral raise, seated db rear delt raise x 3 x 8
EZ Bar cable curl x 2 x 15 S/S Standing double hammer curl x 2 x 10
Wednesday P.M.
Sprints - OMIT
Lower Body weights warm up
Split squat-front foot elevated - bar x 2 x 10each leg
Squat-275 x 4 x 3
Hip Thruster-knees bent, feet elevated on bench 225 x 2 x 8
Pullups x 2 x 6 no weight, 1 plate x 3 x 3
Stretch
Thursday
No training
Just coaching youth rugby
Friday P.M.
Incline treadmill 5min @ 2.5mph @ 10% incline
Upper Body weights warm up
Bench neck bridge-flexion - 45lb x 2 x 10 S/S 1-Arm Smith Shrug - 1pie x 2 x 10
Bench Press-210lb x 15, 12, 12
Yates Row x 205 x 3 x 8
Cable Pull Apart x 3 x 12
EZ Bar Cable Curl x heavy x 2 x 10 S/S DB Neutral Grip Bench x 90 x 2 x 8
Saturday Midday
Med ball throws - OMIT
Abs 400 reps total interspersed in warm up
Charlie Francis Sprint Warm Up
Sprints x 30m x 4 - 2 from kneeling start, 2 from top pushup position
Flying Sprints x 30m x 2 - falling start with roughly 10m acceleration
Explosive stair bounds x 3 contacts x 4 sets
Lower Body Weights warm up
Split Squat-rear foot elevated x bar x 2 x 8 each leg
Squat-255 x 3 x 6
Reverse Hyper x 1 pie x 2 x 15 - limited range of motion to eliminate lumbar flexion, squeeze at top position
Pullups - wide grip x bodyweight x 8, 6, 6, 6
Stretch