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Off season training.
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<blockquote data-quote="fitness" data-source="post: 120964"><p>At this stage of the off-season, guys and girls you should really be focusing on functional hypertrophy i.e. putting on mass that you will be able to translate on to the field. </p><p></p><p>In that respect I would focus on gym work 3-4 times per week, 3-4 sets of 3-4 'Big Bang Exercises such as Squats, Deadlifts, Bench, Chin-Ups and Rows with 10-12 reps per set. </p><p></p><p>Eat clean witth limited sugar intake and this will ensure that you get the right amount of nutrients to support this growth.</p><p></p><p>Informal ball in hand like tag or tip rugby is the best way of satisfying those in need of cardio! <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" loading="lazy" data-shortname=":)" /> Although at this stage it is not strictly necessary.</p><p></p><p>I will keep on this post oif you have any Qs!</p><p></p><p>Best wishes </p><p></p><p>John Lark</p><p><a href="http://www.getfitforrugby.com" target="_blank">www.getfitforrugby.com - Sign Up for a Free Rugby Fitness Course</a></p></blockquote><p></p>
[QUOTE="fitness, post: 120964"] At this stage of the off-season, guys and girls you should really be focusing on functional hypertrophy i.e. putting on mass that you will be able to translate on to the field. In that respect I would focus on gym work 3-4 times per week, 3-4 sets of 3-4 'Big Bang Exercises such as Squats, Deadlifts, Bench, Chin-Ups and Rows with 10-12 reps per set. Eat clean witth limited sugar intake and this will ensure that you get the right amount of nutrients to support this growth. Informal ball in hand like tag or tip rugby is the best way of satisfying those in need of cardio! :) Although at this stage it is not strictly necessary. I will keep on this post oif you have any Qs! Best wishes John Lark [url="http://www.getfitforrugby.com"]www.getfitforrugby.com - Sign Up for a Free Rugby Fitness Course[/url] [/QUOTE]
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