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<blockquote data-quote="KiwiBlack" data-source="post: 188365"><p>umm...i dont know how to post document so i just copy and pasted my off season training (the bodyweights part anyway)...btw this was done in conjuction with gym sessions and cardio work... (every 2nd day)</p><p></p><p>Warm Up and Stretch</p><p></p><p>3 min Aerobic</p><p>Hamstring 20sec</p><p>Quadriceps 20 sec</p><p>Gluteal 20 sec</p><p>Groin 20sec</p><p>Calfs 20sec</p><p>Chest 20sec</p><p>Shoulders 20sec</p><p>Burpie active movement x 10</p><p>Boxing on spot (abs on) 2 x 30sec</p><p></p><p>Body Weight Program</p><p>Each exercise 20sec ON, 20sec OFF (repeat twice)</p><p></p><p></p><p>1. Push Ups </p><p>- back straight, shoulders-hips-knees-ankles all in line</p><p>- abdominals on</p><p>- hands flat @ shoulder width, feet at shoulder width</p><p>- lower chest to ground (inhale)</p><p>- push up, arms straight (exhale)</p><p></p><p></p><p>2.a. Modified Push Up </p><p>- backstraight, shoulders- hips in line</p><p>- knees bent on ground</p><p>- hands flat @ shoulder width</p><p>- lower chest to ground (inhale)</p><p>- push up, arms straight (exhale)</p><p></p><p></p><p>2. Tricep Dips </p><p>- hands on bench</p><p>- feet out on ground</p><p>- legs straight, abdominals on</p><p>- lower hips toward ground</p><p>- elbow to 90 (inhale)</p><p>- extend elbow and raise hips up (exhale)</p><p></p><p></p><p>3. Lunges </p><p>- feet start together</p><p>- one foot steps out (approx 60 â€" 100cm)</p><p>- back straight, chest out, abdominals on</p><p>- hips drop between two feet (inhale)</p><p>- back knee must bend</p><p>- front knee can not go past line of toes</p><p>- extend front knee and push foot back to start position (exhale)</p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p>4. Chin Ups </p><p>- pronated or overhand grip</p><p>- back straight, knees bent, feet behind</p><p>- abdominals on</p><p>- arms fully extended</p><p>- pull the body up so chin raises above bar, flex at elbows (exhale)</p><p>- lower body to arms extended</p><p></p><p>5.a. Modified Chin Up </p><p>- as above</p><p>- raise body as much as possible (an attempt)</p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p>5. One Leg Squat </p><p>- one foot on bench, other on ground (slightly infront of hips)</p><p>- back straight, chest out, abdominals on</p><p>- lower hips and bend at front knee, lower back knee (inhale)</p><p>- front knee not past line of toes</p><p>- extend front knee (exhale)</p><p></p><p></p><p>6. Skipping </p><p>- straight body</p><p>- hop on toes, only short hops</p><p>- hands swing rope at regular rhythm</p><p>- abdominals on</p><p></p><p></p><p>7. One Leg Step Ups </p><p>- place one foot on bench, knee at approx 90</p><p>- back straight, chest out, abdominals on</p><p>- extend at bend knee, raise body up till leg is straight (exhale)</p><p>- inhale as knee flexes and body lowers</p><p></p><p></p><p>8. Jumps Squats </p><p>- feet shoulder width apart</p><p>- toes slightly point out</p><p>- bum out, chest out, abdominals on, head back eyes high</p><p>- flex at knees and hips to 90 bend in knees (inhale)</p><p>- extend at knees & hips and jump out of squat position (exhale)</p><p>- land on toes</p><p>- settle and repeat</p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p>Abdominal Work Out</p><p></p><p>9. Elbow Supports â€" 10 x 15sec</p><p>- elbows at 90, elbow joint under shoulder joint</p><p>- shoulders-hips-knees ankles in straight line</p><p>- hold this position and tense abdominals</p><p>- on relax, lower body onto ground</p><p></p><p></p><p>11. Abdominal Crunches â€" 4 x 15 </p><p>- on back, knees & feet up off ground</p><p>- hands beside ears or crossed over chest</p><p>- crunch up (exhale) shoulder to come off ground</p><p>- lower shoulders back down (inhale)</p><p>- eyes look straight up</p><p></p><p></p><p>12. Oblique Crunches â€" 4 x 15 </p><p>- on back, knees & feet up off ground</p><p>- hands beside ears or crossed over chest</p><p>- crunch up (exhale) shoulder to come off ground, twist to side of knees</p><p>- lower shoulders back down (inhale) eyes look straight up</p><p>- repeat and twist to other side</p><p></p><p></p><p>13. V-Sit Up â€" 4 x 15 </p><p>- on back, legs straight, feet vertical</p><p>- hands out in front</p><p>- crunch so hands go towards toes (exhale)</p><p>- shoulders off ground, hands don’t have to touch toes</p><p>- lower shoulders down (inhale)</p><p></p><p></p><p>Stretching</p><p></p><p></p><p>15. Static Stretches</p><p>2 x 20sec each stretch</p><p></p><p> Hamstring </p><p></p><p> Quadriceps </p><p></p><p> Gluteal </p><p></p><p> Lower Back </p><p></p><p> Groin </p><p></p><p> Calf </p><p></p><p> Chest </p><p></p><p> Shoulders </p><p></p><p> Neck</p></blockquote><p></p>
[QUOTE="KiwiBlack, post: 188365"] umm...i dont know how to post document so i just copy and pasted my off season training (the bodyweights part anyway)...btw this was done in conjuction with gym sessions and cardio work... (every 2nd day) Warm Up and Stretch 3 min Aerobic Hamstring 20sec Quadriceps 20 sec Gluteal 20 sec Groin 20sec Calfs 20sec Chest 20sec Shoulders 20sec Burpie active movement x 10 Boxing on spot (abs on) 2 x 30sec Body Weight Program Each exercise 20sec ON, 20sec OFF (repeat twice) 1. Push Ups - back straight, shoulders-hips-knees-ankles all in line - abdominals on - hands flat @ shoulder width, feet at shoulder width - lower chest to ground (inhale) - push up, arms straight (exhale) 2.a. Modified Push Up - backstraight, shoulders- hips in line - knees bent on ground - hands flat @ shoulder width - lower chest to ground (inhale) - push up, arms straight (exhale) 2. Tricep Dips - hands on bench - feet out on ground - legs straight, abdominals on - lower hips toward ground - elbow to 90 (inhale) - extend elbow and raise hips up (exhale) 3. Lunges - feet start together - one foot steps out (approx 60 – 100cm) - back straight, chest out, abdominals on - hips drop between two feet (inhale) - back knee must bend - front knee can not go past line of toes - extend front knee and push foot back to start position (exhale) 4. Chin Ups - pronated or overhand grip - back straight, knees bent, feet behind - abdominals on - arms fully extended - pull the body up so chin raises above bar, flex at elbows (exhale) - lower body to arms extended 5.a. Modified Chin Up - as above - raise body as much as possible (an attempt) 5. One Leg Squat - one foot on bench, other on ground (slightly infront of hips) - back straight, chest out, abdominals on - lower hips and bend at front knee, lower back knee (inhale) - front knee not past line of toes - extend front knee (exhale) 6. Skipping - straight body - hop on toes, only short hops - hands swing rope at regular rhythm - abdominals on 7. One Leg Step Ups - place one foot on bench, knee at approx 90 - back straight, chest out, abdominals on - extend at bend knee, raise body up till leg is straight (exhale) - inhale as knee flexes and body lowers 8. Jumps Squats - feet shoulder width apart - toes slightly point out - bum out, chest out, abdominals on, head back eyes high - flex at knees and hips to 90 bend in knees (inhale) - extend at knees & hips and jump out of squat position (exhale) - land on toes - settle and repeat Abdominal Work Out 9. Elbow Supports – 10 x 15sec - elbows at 90, elbow joint under shoulder joint - shoulders-hips-knees ankles in straight line - hold this position and tense abdominals - on relax, lower body onto ground 11. Abdominal Crunches – 4 x 15 - on back, knees & feet up off ground - hands beside ears or crossed over chest - crunch up (exhale) shoulder to come off ground - lower shoulders back down (inhale) - eyes look straight up 12. Oblique Crunches – 4 x 15 - on back, knees & feet up off ground - hands beside ears or crossed over chest - crunch up (exhale) shoulder to come off ground, twist to side of knees - lower shoulders back down (inhale) eyes look straight up - repeat and twist to other side 13. V-Sit Up – 4 x 15 - on back, legs straight, feet vertical - hands out in front - crunch so hands go towards toes (exhale) - shoulders off ground, hands don’t have to touch toes - lower shoulders down (inhale) Stretching 15. Static Stretches 2 x 20sec each stretch Hamstring Quadriceps Gluteal Lower Back Groin Calf Chest Shoulders Neck [/QUOTE]
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