strength sessions

Strength Training – 4 weeks of hard yards

Here is the change in program for the next 4 weeks up until colts training starts – where we will change the program again to power Try and follow this program – and work your percentages – Hard There are Two upper body sessions and 2 lower body sessions – that means if you are doing 3 days a week – you have to double up and do a upper body and lower body on the same day If you are doing 4 days a week then 1 upper followed…

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Recovery

Rapid Paths to Recovery in Rugby

Recovery in Rugby A number of years ago at Dublin City University, a group of their talented students were challenged to look at the rates of recovery in Rugby, various strategies used out there, the pros and cons of each, and finally to give their recommendations from the spectrum of a professional team level to grassroots. ( This is form a paper prepared and written into IRC Magazine. Measuring recovery is much more difficult than assessing performance. Complete recovery has been defined as the ability to equal or exceed regular performance, and can be categorised in three forms: 1) Immediate…

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Using Protein

Power of Protein for Rugby Players

The Power of Protein… There is no other nutrient that has captured the imagination of athletes more than protein. Recent interest in the virtues of protein for both fat loss & muscle gain has ensured rugby athletes have taken a keener interest in their protein intake. This heightened interest has also stimulated a flourishing protein supplement industry which has been very cleverly marketed. Given this, it shouldn’t come as a surprise that protein & amino acid supplements remain some of the most popular dietary supplements among rugby athletes. Protein needs…

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Using Protein

Protein Types for Rugby Players

Supplement Low Down… Protein Powders The range of protein supplements available can be quite confronting… caseinate, whey protein concentrate, whey protein isolate, egg albumin & more recently hydrolysed proteins as well as a wide range of individual & combination amino acid supplements. Protein supplements can be broadly classified according to their nutrient profile as either providing protein only (as a single protein source or a protein blend i.e. combination of several proteins) or a combination of protein & carbs with or without a range of proposed performance boosters such as…

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Hypetrophy

Hypertrophy Training – Weeks 1 to 3

What is Hypertrophy Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: Factor 1:  sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; Factor 2: and myofibrillar hypertrophy, which focuses more on increased myofibril size. If you need to know more then ask wikipedia  The bottom line is Hypertrophy is the bodies ability to get bigger in its muscle groups when weight or strength training –  and this includes bodyweight training is applied to…

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Diets & Nutrition Nutrition

PRE-MATCH DAY NUTRITION  for Rugby

PRE-MATCH DAY NUTRITION  DO Pay particular attention to hydration – drink at least 3 litres of water per day Follow healthy eating guidelines e.g. 5 daily portions of fresh vegetables and fruit, reduce salt, saturated fats and sugar intake Taper your training right down so you are fresh for match day Aim to eat 5-6 g of carbohydrates per Kg of body weight in the lead up to the game Choose carbohydrates from mixed sources and make sure they are slow release (low glycaemic index “GI”) foods such as wholemeal…

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Weight Gain

18 ways of Gaining Weight for Rugby

Foods to Gain Weight Fast For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. However, by simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective. Here are 18 of the best foods to help you gain weight or add muscle, the healthy way. Point 1. Homemade Protein Smoothies Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. Making your own smoothies is the best way since commercial…

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Diets & Nutrition Weight Loss

Methods for Athletes to Lose Weight

Ways for Athletes to Lose Weight Rugby Players need a certain amount of body fat to maintain basic functions. However, a higher body fat percentage can negatively affect performance and overall recovery. Carrying excess weight can negatively affect training and lead to loss of precious muscle through wastage. Plus detract form performance and ability to recover from both the effects pf a game and from injuries. These 9 weight loss tips are specifically for athletes. They use the latest science-based recommendations to lower body fat while maintaining sports performance. Point…

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Basic Weights Weights

Weight Training Starting Point

Basic Program to be used as an Introduction to weights Starting Point is to Test the following exercises/Lifts Maximum Lifts For those over 18 Maximum Lift is a One repetition of each exercise after warm up – the aim is to Check How much weight you can Lift – Push or Pull for one repetition Write it down and that becomes your One Rep Maximum – For Those Under 18 Or just starting a weight program for the first time ever.  Check How much weight you can lift 3 times (called repetitions)…

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