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The Clubhouse Bar
Excercise and it's a ********
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<blockquote data-quote="fitness" data-source="post: 95468"><p>It is great to see all your efforts in losing weight for rugby. Body composition i.e. how much dead weight (fat) and how much useful weight (muscle) you have is key to good performance.</p><p></p><p>I was always of the thought the lawas of physics cam into rugby! You know that bigger you are the bigger your impact. What a load of rubbish if your body fat levels run up in the 25% at 15 stone! </p><p></p><p>As a strength and conditioning coach to rugby teams and individuals over here in Ireland I have foudn the most effective way is to </p><p></p><p>a) Look at your diet and be honest! Use soemthing like myfoodiary.com for 5 days and see how much you are eating or drinking! There was a great post earlier with the calculations to get you started but will need further revision as you launch into this to tailor for yourself.</p><p></p><p>B) Use a minimum of 5 sessions divided as follows i) Weights in circuit fashion with exercises such as the squat, deadlift, bench press, pull-ups, rows, and shoulder presses. Perform 10-12 reps of each exercise, rest after the 5th exercise for 60-90s before launching into another round of exercises. ii) In the days inbetween your weights shoot for High Intensity Interval Training (HIT) for 20 minutes with this format 5 minute warm up, then 1 minute at Level 9 on a scale of 9-10 followed by 2 minutes at level 6. This can be done on a bike, rower, cycle etc. Cool down for 5 minutes. Perform 3 of these per week.</p><p></p><p>I wish you all the best in your efforts and feel free to drop me a line <a href="mailto:john@fitnesshealthservices.com">john@fitnesshealthservices.com</a></p><p></p><p>Happy New Year</p><p></p><p>John</p><p><a href="http://www.getfitforrugby.com" target="_blank"></a></p><p><a href="http://www.getfitforrugby.com" target="_blank">www.getfitforrugby.com</a></p></blockquote><p></p>
[QUOTE="fitness, post: 95468"] It is great to see all your efforts in losing weight for rugby. Body composition i.e. how much dead weight (fat) and how much useful weight (muscle) you have is key to good performance. I was always of the thought the lawas of physics cam into rugby! You know that bigger you are the bigger your impact. What a load of rubbish if your body fat levels run up in the 25% at 15 stone! As a strength and conditioning coach to rugby teams and individuals over here in Ireland I have foudn the most effective way is to a) Look at your diet and be honest! Use soemthing like myfoodiary.com for 5 days and see how much you are eating or drinking! There was a great post earlier with the calculations to get you started but will need further revision as you launch into this to tailor for yourself. B) Use a minimum of 5 sessions divided as follows i) Weights in circuit fashion with exercises such as the squat, deadlift, bench press, pull-ups, rows, and shoulder presses. Perform 10-12 reps of each exercise, rest after the 5th exercise for 60-90s before launching into another round of exercises. ii) In the days inbetween your weights shoot for High Intensity Interval Training (HIT) for 20 minutes with this format 5 minute warm up, then 1 minute at Level 9 on a scale of 9-10 followed by 2 minutes at level 6. This can be done on a bike, rower, cycle etc. Cool down for 5 minutes. Perform 3 of these per week. I wish you all the best in your efforts and feel free to drop me a line [email]john@fitnesshealthservices.com[/email] Happy New Year John [url=http://www.getfitforrugby.com] www.getfitforrugby.com[/url] [/QUOTE]
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