Player Resources

-New to weight lifting? We recommend the 5-3-1 program from Jim Wendler.

In season I would recommend using the program that is 2 days of the week. If you are going for 3 days, please don’t do legs the Thurs/Fri before a match. Sample Week: Sunday Recover (see below), Mon lift, Tues training, Wed lift, Thurs training, Fri rest, Saturday game day. On lift days you can do the 2013 in season conditioning

If you want assistance with learning these lifts, please talk to Kerri to set up an appointment with the team strength and conditioning coach.

From Bladen Baird, and we agree, “We believe the basic lifts are the best and most efficient ways to develop the human body for athletic success. The typical way a strength coach will build a power athlete is with a combination of speed and maximal strength training. Maximal strength is foundational to all other elements of athleticism (power, speed, agility, etc.). As such a player with higher levels of maximal strength tends also be more efficient within their chosen sport.”

-Want to change your diet, but not sure where to start? We recommend the Precision Nutrition free fat-loss course if you are looking to lose and Westside for Skinny Bastards if you are looking to gain (plus eating like this to gain). Here is a basic nutrition 101 guide with some of the best ideas on protein intake that we have seen. Please eat complex carbs on training days.

 

-Great Ideas for Rugby Fitness Sessions: http://articles.elitefts.com/training-articles/strength-and-conditioning-for-rugby-must-haves/

 

-100-point recovery system for post-match- Below and Linked:

 

Recovery has to be optimized and individualized, just like training. The goal would be to complete the 100-point recovery within 24 hours of each match (But you could use this approach at any stage in the training/playing week.). Activities are weighted toward the personal bias, Choose from the list below to get to 100, but you need to mix & match – so 5 protein shakes is not going to cut it.

Points

Activity

50

20 minutes swim in pool or ocean

50

30 minutes massage

30

15 minutes cold water immersion

30

15 minute stretch session

30

Wear skins for at least 1 hour

30

3 X 3 minutes cold; 1.5 minutes hot contrast

20

Protein shake

20

15 minutes spin bike

10

15 minutes walk on field

10

15 minutes foam roller session

-Other resources
12 week weight lifting program with accessory work for rugby – not for in season http://breakingmuscle.com/workout-of-the-day/pdf/4021/2119/2013-03-11-to-2013-05-31

http://pt.phhp.ufl.edu/outreach/equal-access-clinic/ – equal access PT clinic