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Upper Body 3 Rounds
(Each Round Add 5 More Reps To Each!)
10 Narrow push ups
10 Tricep dips – in crab position
10 Wide push ups
20 Alternating shoulder taps
10 Normal push ups
15 Creepy Crawlers with salutes at each crawl out
20 Scorpion Push Ups (push up while keeping one leg curled/toes pointed to ceiling. 10 each leg)
Perform each exercise for 50 reps each one after the other for a total of 500 reps.
Core strength is one of the most important parts of being a rugby player. You must have a strong core to be able to scrum, tackle, ruck, and so many other aspects of the game.
Core strength not only protects the spines of rugby players, but also allows for complete control when in scrums, line outs, as well as in any contact situation.
A strong core helps one to maintain stability, provides control of the body, and allows for power to be generated efficiently. Core stability assists in explosive movements, which are necessary in all aspects of rugby.
Bottom line is that any rugby player can benefit from core strength.
Here is a body weight ladder that will have you descending in reps, and ascending in strength!
Complete 10 reps of each exercise, in sequence, before starting at the top and performing 9 reps of each, followed 8, then 7, until you get down to 1 rep of each exercise. Go through as quickly as possible with the best form possible. Rest as needed.
Burpee (sub a Creepy Crawler if you can't Burpee)
Push Up (sub modified push up if needed)
Alternating Toe Touch (each side)
Mountain Climber (each side)
Top to bottom...then bottom to top
10 Regular Stance Squats
20 Alternating Rear Lunges
30 Wide Stance Squats
30 Calf Raises
20 Alternating Front Lunges
10 Narrow Stance Squats
30 Count Wall Sit
Rest, shake off those legs and repeat a 2nd time if you dare. If your legs are shaking...it's working!
10 Exercises, 10 Reps...10 Rounds!
High knees runs
Mountain climbers (each leg)
Elbows to hands planks (camel get ups)
Tricep floor dips
1 rep each exercise. Return to the top and start again with wide push ups. This time 2 of each exercise. Return to the top. Then 3..4...5, 6, 7, ending at 7 of each. Then...7, 6, 5, 4, 3, 2. 1 of each exercise!
Upper, lower, and endurance are all hit to the max with this one. Great for strength and speed.
• 400 Meter Sprint
Rest as needed then complete:
• 8 Spiderman Pushups
• 10 Jump Lunges (Mary Catherines)
• 12 Squat Jumps
• 30 Mountain Climbers (total)
Rest as needed then move back to the 400 meter sprint. Repeat one more time for 2 total
After 2 rounds in Cycle #1, rest 2 minutes and move to Cycle #2:
• 200 Meter Sprint
Rest as needed then complete:
• 15 reps each side Plank Leg Raise (alternating)
• 15 Plank Spiderman Climbs (each side)
Rest as needed then move back to the 200 meter sprint. Repeat 2 more time for 3 total
NOTE: Instead of 400 meter sprint - 40 second sprint in place. 20 minute sprint - 20 second run in place, if this is performed inside.
This one will give your upper body --- chest, shoulders, arms, explosive power. Don't worry...legs and core get a little something too.
Perform as many Pushups as possible in 4-minutes.
Once finished, rest 2-
minutes and complete the circuit that follows.
4-Minutes: As many Pushups as possible.
Rest 2 minutes then complete:
Burpees: 20 seconds
Prisoner Squats: 20 seconds
Outside Mountain Climbers: 20 seconds
Sprints in Place: 20 seconds
Rest 20 seconds and repeat 3-5 times
Short on time but want big results? This is for you...
20 minute AMRAP (As Many Rounds As Possible).
21 – 18 – 15 – 12 – 9 – 6 – 3
Repeat as many times as possible within the 20 minutes. 20 minutes too long? Go for 10. You'll still feel it.
Oh, how you'll feel it!.
1 round for time: Decrease reps by 1 each round 20-1
20 – 19 – 18 – 17 – 16 – 15 – 14 – 13 – 12 – 11 - 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
b. Reverse Lunge
c. Superman Pulses
d. Mountain Climbers
e. Jumping Jacks
Tips For Getting Started
1. If you want to diet properly, begin by tracking with MyFitnessPal to know exactly what you eat. Even if you don’t adjust what you’re eating, you give yourself a starting point and a reference to possibly why you have the body you have, be it good or bad.
2. Use MyFitnessPal for tracking food only, when using the app to track exercise, the accuracy of this is pretty off.
3. When tracking try and use scales to get to know the weight of the food, from there you can start to guestimate (an actual word I’ll have you know) portion sizes much better. It is incredibly hard to gauge portion sizes until you do this. Use grams instead of portions wherever possible for the most accurate recording, sometimes a chicken breast can weigh 60g and others it can go up to 180g.
4. You need not to track every single day, particularly if you’re heading in the right direction, use it as a tool to help you make more accurate reasoning as to why you may or may not progress.
Tips For Consistency
5. Understand before subjecting yourself to ANY new diet regimen that it is CONSISTENCY of diet that is going to get you on the road to progress. Think “will I be able to stick with this way of eating for years to come?”
6. Make small adjustments to your diet, overhauls will fail 99% of the team because they are too different from your normal habits.
7. For the most part stay consistent with breakfast and lunch, it’s easier to stay on track with these meals for routine. It is also easier to just give up with everything and have a whole pot of Pringles for lunch if you haven’t got anything planned. Starting your day off right is a big key to success.
8. Also stay consistent with snacks, it is easy to eat snacks without thinking when you’re on the go, and because of the nature of what most snacks are these days (mostly sugary or fried food) you’ll still feel hungry soon after. If you have a number of healthy snacks on hand you’ll be set.
9. Batch cook healthy recipes so that you can eat them for the following days and not make poor choices.
10. Batch cook meat so that you can have it for days, then adjust what accompanies the meals.
Chocolate might seem like an unhealthy ingredient best reserved for cheat meals, but it’s actually very high in antioxidants. Antioxidants can help slow the production of free-radicals, rogue molecules that can cause muscle soreness and a host of other unwanted problems. It also tastes great making it perfect if you are a rugger who loses his or her appetite after a game.
This simple but fruity and refreshing smoothie is ideal for after rugby on a hot day. As well as carbs and protein, it also contains plenty of antioxidants for enhanced recovery. The cinnamon increases insulin sensitivity, promoting the speedy uptake of glucose and amino acids into your muscles and liver.
These bars are perfect for after training or after a game to kick start the recovery process. High in carbs, healthy fats, and protein, they make a nice change from drinking your post-activity calories. Best of all, they are so easy to make that you don’t need any kitchen skills at all.
Pour the almond milk into a bowl and add the protein powder. Whisk until smooth.
Add the remaining ingredients and knead with your hands to make a thick batter. If your kitchen is cool, you may need to warm the nut butter to make it more manageable.
Simply stand the jar in a bowl of hot water to make it more liquid.
Scoop the mixture out onto a greased baking tray, and then chill overnight in the fridge. Cut into 12 bars, and wrap each one in aluminum foil to make them portable. Store in an airtight container for up to a week.
An awesome pre - workout energy snack. Can also be eaten during working out, these bars can help keep your working muscles fueled with necessary carbohydrates.
1 cup nuts (almonds, cashews, walnuts or pecans)
3/4 cup pitted dates
3/4 cup other dried fruit (such as cranberries, cherries, raisins, figs or more dates)
Pinch of sea salt
These starchy fruits are one of the best pre-workout foods in your training day and provide great bursts of energy. Bananas can be chopped up with apples for breakfast, or added or blended into the protein shakes that will form a large part of your athlete meal plan, helping your muscles to recover and bulk up after training. You can also add bananas to oats, which are again a fine source of breakfast fiber and protein. Eat well, then train well.
One of the best (and cheapest) sources of the protein that will help you with muscle recovery is the humble egg, so think about having an omelette for breakfast, maybe with mushrooms and grilled chicken.
Your breakfasts should be fit for a king, with good levels of carbs, proteins and friendly fats.
Try not to season your omelettes with too much salt, especially in the 24 hours before a game – it can seriously affect your hydration levels.
Most popular breakfast foods are filled with grains and sugar. Think about it, there’s cereal, donuts, pastries, pancakes, waffles, and the list goes on. These breakfast foods are a fast-track to weight gain.
Instead of a breakfast that’s high in sugar, I’d like to see you fill up on protein and veggies in the morning. Yes, protein and veggies are wonderful for breakfast! Eating like this will help you achieve your fitness goals quicker and will give you loads of natural energy to carry you through your day.
This breakfast skillet has chorizo, eggs and arugula – but feel free to also experiment with other combinations of protein and veggies in your breakfast skillet. Enjoy!
What You Need
2 links chorizo, casing removed
½ yellow onion, chopped
15-oz can diced tomatoes
12 cherry tomatoes, halved
4 large eggs
1 cup arugula
1. Preheat the oven to 300 degrees F.
2. Place the chorizo links in a medium, oven-proof, skillet over low heat. Cook until all sides of the chorizo are browned. Periodically deglaze the pan with water. Allow the chorizo to cool, remove it from the skillet, and then slice each link into 10 pieces.
3. Sauté the onion in the leftover chorizo fat until tender, about 5 minutes. Add the can of tomatoes to the skillet. Arrange the halved cherry tomatoes and slices of chorizo around the edge of the skillet. Use a spoon to create four 2-inch wells in the tomato and egg mixture. Crack each egg into a ramekin and gently pour one egg into each well.
4. Place the skillet in the oven for 10-15 minutes, until the eggs are set. Top with fresh arugula and season with sea salt and black pepper. Enjoy!
One serving equals 289 calories, 20g fat, 8g carbohydrate, 2g fiber, and 17g protein.
I hope that you get a chance to give this recipe a try. Remember that I’m only a call or email away to assist you in all things fitness and nutrition.
Goodbye, boring old tuna sandwich.
Hello, awesome Spicy Tuna Wrap!
Honestly, who needs bread when you can wrap spicy tuna goodness in blanched collard greens? Not me.
The technique of wrapping delicious sandwich fillings in collards is a wonderful way to lighten up your lunch. Collard leaves are super sturdy, last for a week in the fridge, are filled with fiber, and are super low in carbs and calories.
Make a big batch of these on the weekend to create wraps for lunch all week long. Simply bring a big pot of salted water to boil, blanch the leaves for 2 minutes, then plunge into some ice water before drying off. Easy!
Here’s what you need
2. In a bowl flake the tuna and mix in the coconut cream, coconut aminos, and Sriracha. Mix until well combined.
3. Place the two collard green leaves overlapping on a cutting board, in opposite directions so that the wide, flat ends overlap in the middle. Line the tuna, carrots, avocado slices and cucumber matchsticks down the middle, leaving open space around the edges of the leaves.
4. Wrap like a burrito, cut down the middle on a diagonal, and serve immediately. Enjoy!
317 calories, 13g fat, 17g carbohydrate, 7g sugar, 193mg sodium, 4g fiber, and 7g protein.2