I am creating this in the hopes of getting everyone possible involved in our off season conditioning program. As you know, fitness is the key to success in rugby. Sadly, most of the traditional strength training programs do not really meet the demands of the sport. When I got involved with CrossFit, I realized that it would have been perfect training when I played for WRFC. To learn more about CrossFit go here.
This blog will function in several ways. First of all, I hope to be able to provide effective programming for days in between group sessions. I also will be able to answer specific questions. Ruggers not able to make Thursday sessions (although you all should have that time free) can see the workout done as a team, and follow on their own. Finally, the blog can act to hold players accountable, and provide inspiration. So, do the following:
Follow the workouts
Ask questions as needed
Post your workout results (reps, weight, times etc) in the comments
OK, so on to the actual workout. Last night 14 players did a circuit of 7 stations. Players performed as many reps as possible in 75 seconds, then got 15 seconds between stations. Done twice through.
Deadlift 135 lbs
Jumprope
Dumbell Push Press (35 lbs DBs)
Box Jumps
Get ups w/ 50lb. Sandbag overhead
Kettlebell Swings (53 Lb. KB)
Pullups
After that fun, we did four sets of V-sits (2 @ 45 seconds, 2 @ 30) and stretched.
Great effort, but just the beginning!
Feel free to email me at: tombrose@crossfitdc.com
Check out my blog here.
