[quote]B-Man wrote:
[quote]grahamc1031 wrote:
[quote]B-Man wrote:
Hey man, I play a bit of ball myself and was just wondering, What position are you, I ask because is this training position specific? [/quote]
Open side Flanker and occasionally Fly-half. My weight training is not position specific, but my speed and agility work and conditioning are. Lately I’ve begun to favor depth jumps and broad jumps over traditional box jumps because they tend to carry over better in the scrum. What position do you play? Do keep a log? I always like talking to fellow players and see how they train for our sport.[/quote]
Yeah man I keep a log, albeit new, on here, it’s called Mark’s training log. I’m just about to update it, I don’t wanna leave a link, after all this is your log. I play centre and wing however I’m doing a training program which David Pocock did in his pre-season, I make slight changes to suit. Likewise man, it’s always good to bounce ideas off others [/quote]
I really don’t mind if you post a link in my log, anything that helps spread training tips and support to others only makes the community stronger. I haven’t really had a chance to look through your log yet, too busy with school, work, and training.
Posting for yesterday because I left my paper log in the back seat of my truck and I rode home with the missus to save gas…
1 Jul 2013
Farmer Carries: 155# 50yds ish x6
OHP: 95x5/115x5/135x5/140x4 OHP has always been a weak lift for me. It’s because of these damn long arms, but I’m not giving up on them as they have been great for building my bench press numbers.
DB Incline Press: 60# 3x15
DB Rows SS w/ DB Rear Delt Flyes: 4x12 @85#/30#
DB Hammer Curls: 3x12 @40#
2 Jul 2013
No strongman today…
Box Jumps: 30" 8x3 (Next week I will start subbing Depth Broad Jumps for these)
One Leg Squat: 3x10 Bar. Still working on these, I avoided doing any unilateral leg work for so long but I’m already starting to see the benefits after two weeks. Balance is an issue, also working on driving the knees out during the pos/neg.
Speed Rack Pulls: 225x5/265x3(10)
KB Side Bends: 3x12 @53#
Cable Crunches: 3x20 @140#
After class went out to the stadium and did some sprints on the field and then ran the steps.
High Knees Single Step x3
Bounds Up the Bleachers x3
Repeated x3
03 Jul 13
Log Press: 3x8 @95#
DB Press: 3x Max x16/x15/x18 @60#
Chest Supported DB Row ss w/ Face Pulls: 4x12 45#
DB Lateral Raises: 3x15 @15# (I know…)
DB Shrugs: 4x12 @85#
Fat Bar Curls: 4x10 @70#
08 Jul 13
Warm-up/Mobility: Defranco’s “Agile 8”
Farmer Carries: 135# Max Distance
Fat Bar Bench Press: 175x5/205x5/225x5/275x1 I had help with the positive and handled the negative on the last two. 225x8/135x15
DB Bench Press: 2x20@60#
Chest Supported DB Row ss w/ Rear DB Raise: 3x15 60#/30#
DB Shrugs: 3x20 85#
DB Hammer Curls: 3x15 @40#
09 Jul 13
24" Box Jumps: 8x3
One Leg Squat: 3x12 @65#
Leg Press: 3x Rest Pause 6/6 @4 plates on each side
Cable Pull Throughs: 4x15 @70#
Cable Crunches: 4x15
Trying to embed youtube videos, anybody know how?
10 Jul 2013
“Blackburns”: x3 @5#
Incline Bench Press 3x Max Reps: @135# x15/x15/x16 Tried to force one moar rep, but I couldn’t lock it out. The owner’s mom was in the gym and panicked a little at the sight of me with 135 resting on my chest.
Bent Over BB Rows ss w/ Chain Lateral Raise: 3x12 @135#/23#
Trap Bar Shrugs: 4x12 @225+65-75lbs of chains (I’ve never trained at a gym that had chains so I tend to go a little over board with the accommodating resistance)
Preacher Curls(for the ladies): 4x12 @75#
10 Jul 2013
Part Deux…
I had intended to spend the rest of the afternoon doing yard work, but the weather didn’t cooperate so I headed back to my gym to do some indoor conditioning. My friend and fellow coach Zac works with football players at his gym in Chelsea. He has a workout he calls the “Prowler Agony”, i’ve heard the players talking about it before but never tried it myself until today.
Prowler +160# 30yds x2 followed by 2x4 board push(this is much, much harder than it sounds especially after the prowler pushes) 30yds x4. I repeated this 12 times with :60 rest between each round.
This left my quads feeling like they might burst. Time to head home, crush a pint of ice cream and play some NCAA 13 in my underwear.
400#x3
Kind of mad at myself now cause I know I had at least 2-3 left in me. But a PR anyways
12 Jul 2013
Great training day today!!! I cut down a tree that fell in a storm and I think it set the perfect tone for today’s training session.
Warm Up: Defranco’s Agile 8 and additional foam rolling
Yoke Walk: +220# 2x100ft/ +280# 4x100ft/ +320# 2x100ft PR!
Deadlift: 285x5/ (added belt)305x5/330x5/400x3 PR!! I usually don’t wear a belt <400# but after the yoke walks, it felt like my lumbar spine was going to shoot out of my ass. Better safe than sorry. As I mentioned in the post above with the video, I probably could have got 2-3 more reps…there’s always next time.
GHR: 2’’ incline and mini band around the neck 3x10
Took a 20 minute break then…
Prowler Sprints: +90# 10x10yds alternating high/low handles
Seated Prowler Pulls: +90# 8x50ft
Posting for the last three days because I’m lazy and it’s a de-load week…
15Jul2013
Box Squat: 135x5/225x5/355x3x3
RDL: w/ toes elevated on steel plates 3x12 @155#
GHR: 3x12 w/ 2" incline and mini band around the neck
Ab Circuit: Hanging leg raise, russian twist, ab wheel 3x15
16Jul2013
DB Press: 60# x15/x15/x18
Rope press down ss w/ DB hammer curls: 3x12 @100#/40#
DB Rear delt “burners” ss w/ close grip cable row: 3x12 @15#/190#
Face pulls w/ fat grips: 3x12 @90#
17Jul2013
Box Squat SS w/ Box Jumps: 8x3 @185/30" PR
DB BSS rear foot elevated: 3x12 @50#
Weighted back extensions: 3x12 @30#
KB side bends: 3x15 @53#
18 Jul 2013
No strength training today, just conditioning.
Warmed up with dynamic warm up movements and then ran a mile at a moderate pace 8:30-9:00
12x 100m sprints, rest was walking back to the starting line
6x high knee stadium runs…I’m starting to get really good at these.
Cooled down with a light jog around the track and some ground based mobility work
Finally got to time myself in the 40yd dash. I ran a 5.89 (electronic), which is no where near where I should be as an open flanker. I have a lot of work to do here. I could easily blame it on the 100m sprints, but that would be taking the easy way out. Even fresh I doubt I could have pulled off a sub-5 time. Just got to put in the work and I will test again in 6 weeks when the season starts.
As an openside your main concern should be conditioning! You need to be the fittest man on that park and be willing to outwork everybody, especially your opposite number!
You need to be concerned with getting to rucks to secure your own ball and pilfer the oppositions! Pace isn’t crucial but fitness is…look at the best opensides in the world, none are particularly fast, but they all have huge engines
[quote]B-Man wrote:
[quote]grahamc1031 wrote:
[quote]B-Man wrote:
Hey man, I play a bit of ball myself and was just wondering, What position are you, I ask because is this training position specific? [/quote]
Open side Flanker and occasionally Fly-half. My weight training is not position specific, but my speed and agility work and conditioning are. Lately I’ve begun to favor depth jumps and broad jumps over traditional box jumps because they tend to carry over better in the scrum. What position do you play? Do keep a log? I always like talking to fellow players and see how they train for our sport.[/quote]
Yeah man I keep a log, albeit new, on here, it’s called Mark’s training log. I’m just about to update it, I don’t wanna leave a link, after all this is your log. I play centre and wing however I’m doing a training program which David Pocock did in his pre-season, I make slight changes to suit. Likewise man, it’s always good to bounce ideas off others [/quote]
b-MAN …just noticed the Pocock program you said you did! I did his 2 a day one, finished it a few days ago! What a beast of a program, did it while i was on holiday for a 2 week all inclusive, i came back leaner and heavier than i was when i left! Amazing program! How have your results been with it?