Stumptuous core training: all things I can do with my limited supplies, although I would have to go down the street to the playground for the hanging tucks.
On a related note: I bet I could have a great core workout just going to a playground and horsing around on the bars!
Wednesday, December 10, 2008
Tuesday, December 9, 2008
More Than Enough
More Than Enough: Stumptuous author has a great article about healthy eating that doesn't overly focus on weight loss.
Wednesday, December 3, 2008
Tuesday, December 2, 2008
Monday, December 1, 2008
Single person rugger drill
"Ground work: A player lies on his back on the ground. He throws a ball up and has to get to his feet before catching it."
Supposed to "improve your players' reaction times, to get them playing faster". Something I can do by myself!
Supposed to "improve your players' reaction times, to get them playing faster". Something I can do by myself!
Thursday, November 20, 2008
Positional sprints
The back row, second row and hooker do a series of 10, 20 and 30 metre sprints, starting by lying flat on the ground. They include a change of direction in the sprint and at least one "down and up". At the end of each sprint they do 3 vertical jumps.
Tuesday, November 18, 2008
First 2 weeks reflection
Earlier I set the goal for myself of working six days a week by mid-November. I have definitely not achieved this goal - I don't have my notebook with me, but I'd guess I've been working maybe four days a week: one or two of lifting, two or three of rugby.
I'm not about to get too down on myself. I have also done a LOT more planning than I've ever done before (for example, starting this blog). Additionally, I need to consider that my goals were set as an "off-season" lifting program, when in reality I attended rugby practices three weekdays of the past two weeks and played a challenging two-day tournament this past weekend.
Finally, I have also been trying to work in a PT routine for my shoulder, on the advice of the orthopedic I saw two weeks ago. I've never done PT, so it's been frustrating to do a workout that takes as long as my usual full-body strength lifting programs but feels much less productive.
General observation: when I am tired, hungry, or generally crappy feeling, I'm less likely to work out.
Summary of the bad:
- did not meet goal of 6 days of work/3 days of lifting/week
- did not complete shoulder PT daily
- have not been eating enough
- have not been sleeping enough
- have been making excuses for myself for not working out
On the positive side: It's very clear to me that working out (lifting, running/sprinting, rugby practice, even core workouts and shoulder PT) make me feel better. As does sleeping and eating healthily.
Feeling better means I work out more. Working out more means I feel better. I think the equation is obvious.
I have also done some planning and gained a little weight: my (not-very-precise) scale indicates I've gone from 132ish to 135ish.
Summary of the good:
+ planning
+ gained 3ish pounds
+ made the conscious realization that working on my fitness has a positive effect on me
+ made the effort to go out and play a LOT of rugby - attended a Furies practice and two GW practices of my own volition
Overall: Planning is all well and good, but in the end it's not making me bigger, faster, or stronger. I had damn well better improve my performance by the next reflection!!
For the end of the month:
- work out 6 days/week: lifting 3 days, core work 3 days, sprinting at least once a week
- do shoulder PT EVERY DAY
- eat and sleep more
- start recording weight, body measurements?
- PLAN LESS - DO MORE
- Remember: working out makes me feel better, so NOT DOING IT when I feel crappy is counter productive!
I'm not about to get too down on myself. I have also done a LOT more planning than I've ever done before (for example, starting this blog). Additionally, I need to consider that my goals were set as an "off-season" lifting program, when in reality I attended rugby practices three weekdays of the past two weeks and played a challenging two-day tournament this past weekend.
Finally, I have also been trying to work in a PT routine for my shoulder, on the advice of the orthopedic I saw two weeks ago. I've never done PT, so it's been frustrating to do a workout that takes as long as my usual full-body strength lifting programs but feels much less productive.
General observation: when I am tired, hungry, or generally crappy feeling, I'm less likely to work out.
Summary of the bad:
- did not meet goal of 6 days of work/3 days of lifting/week
- did not complete shoulder PT daily
- have not been eating enough
- have not been sleeping enough
- have been making excuses for myself for not working out
On the positive side: It's very clear to me that working out (lifting, running/sprinting, rugby practice, even core workouts and shoulder PT) make me feel better. As does sleeping and eating healthily.
Feeling better means I work out more. Working out more means I feel better. I think the equation is obvious.
I have also done some planning and gained a little weight: my (not-very-precise) scale indicates I've gone from 132ish to 135ish.
Summary of the good:
+ planning
+ gained 3ish pounds
+ made the conscious realization that working on my fitness has a positive effect on me
+ made the effort to go out and play a LOT of rugby - attended a Furies practice and two GW practices of my own volition
Overall: Planning is all well and good, but in the end it's not making me bigger, faster, or stronger. I had damn well better improve my performance by the next reflection!!
For the end of the month:
- work out 6 days/week: lifting 3 days, core work 3 days, sprinting at least once a week
- do shoulder PT EVERY DAY
- eat and sleep more
- start recording weight, body measurements?
- PLAN LESS - DO MORE
- Remember: working out makes me feel better, so NOT DOING IT when I feel crappy is counter productive!
Strength program
I've looked at the fitness page on the Women Eagles website before, but today is the first time I've really looked at the strength program[xls].
I would be comfortable performing most of these exercises (all but the Olympic lifts, I think). About half are not an option right now because of the limited equipment I have access to, but this workout is good to keep in mind while thinking about what I'm doing.
The goal, especially, is something I need to focus on: Increase muscle mass; positive relationship between muscle size and strength.
I would be comfortable performing most of these exercises (all but the Olympic lifts, I think). About half are not an option right now because of the limited equipment I have access to, but this workout is good to keep in mind while thinking about what I'm doing.
The goal, especially, is something I need to focus on: Increase muscle mass; positive relationship between muscle size and strength.
Thursday, November 13, 2008
Agility footwork
Speed and agility is vital for rugby players to stand up to the vigours of a match or training session. You can combine fitness drills with your coaching sessions to give your players an all-round rugby education.
You will find that if you keep your players fit with speed and agility skills they will be much more likely to benefit from tackling sessions because they will have the power and energy to make them work.
Here's a good exercise for speed and agility.
* Place 2 markers 10m apart to form a line. Stand facing across the line.
* Rotate the lower body to put one foot over the line the other behind it.
* In a small jumping action, repeatedly switch the stance by rotating the lower body to place the other foot over the line.
* Jump and rotate as fast as possible.
* Move slowly sidewards, towards the far marker.
* Make contact with the ground on the balls of the feet.
Repeat 5 times, with a 90 second rest between repetitions.
You will find that if you keep your players fit with speed and agility skills they will be much more likely to benefit from tackling sessions because they will have the power and energy to make them work.
Here's a good exercise for speed and agility.
* Place 2 markers 10m apart to form a line. Stand facing across the line.
* Rotate the lower body to put one foot over the line the other behind it.
* In a small jumping action, repeatedly switch the stance by rotating the lower body to place the other foot over the line.
* Jump and rotate as fast as possible.
* Move slowly sidewards, towards the far marker.
* Make contact with the ground on the balls of the feet.
Repeat 5 times, with a 90 second rest between repetitions.
Footwork - 3-step sidestep
The "3-step sidestep" allows the ball carrier to "fix" a
defender and then attack the side of that defender.
Set out some cones in the zig-zag pattern (picture)
Players run at the first cone and step off the left foot to the second cone, where they step off the right foot to the third cone, where they step off the left foot to the fourth cone, where they straighten up and accelerate.
Start off slowly until your players get used to the foot positions.
As the players get more competent, increase the speed at which they approach the first cone, then remove the cones altogether.
Finally add a defender who can gradually increase the pressure he puts on the ball carrier.
Make sure the players practise stepping in both directions. Once they have mastered the skill, ensure they practise with a ball in their hands.
defender and then attack the side of that defender.
Set out some cones in the zig-zag pattern (picture)
Players run at the first cone and step off the left foot to the second cone, where they step off the right foot to the third cone, where they step off the left foot to the fourth cone, where they straighten up and accelerate.
Start off slowly until your players get used to the foot positions.
As the players get more competent, increase the speed at which they approach the first cone, then remove the cones altogether.
Finally add a defender who can gradually increase the pressure he puts on the ball carrier.
Make sure the players practise stepping in both directions. Once they have mastered the skill, ensure they practise with a ball in their hands.
Friday, November 7, 2008
Cottage cheese!
These recipes (and many many more) from Stumptuous's cottage cheese page
Sort of Indian
.5 cup cottage cheese (non or lowfat)
.5 cup frozen spinach (the kind that comes in a bag can be thrown in while it's still frozen)
.5 cup organic canned lentils
1 t. curry powder
garlic powder and pepper to taste
I throw everything into a tupperware container the night before and just zap it for a couple of minutes in the microwave at lunch and stir. The cheese gets melty and I think it's delicious. It's a good way to get more veggies, protein and fiber, too.
Cottage Cheese Pancakes
This one is really delicious, especially with the addition of the recommended ingredients.
2-3 beaten eggs
1 cup cottage cheese
Honey or a couple of teaspoons of sugar, to taste (a banana will make it naturally sweeter)
1 cup uncooked oatmeal
Optional, highly recommended ingredients:
banana
a sprinkle of cinnamon
a splash of vanilla
Grab your handy blender and dump the ingredients in, in the order they appear (otherwise the mixture will get all chunky). So, eggs in first, then start the blender. As it's blending, pour in the cottage cheese, then the banana if you're using it, then whatever sweeteners and spices you like, then the oatmeal. Once this is nicely blended, cook as you would pancakes, in a nonstick pan over medium-low heat. I love these plain or with fruit, but you can put syrup on them too, just like regular pancakes.
Cottage Cheese Pasta
1/2 cup cottage cheese
1 cup chopped tomatoes
Plenty of chopped fresh basil
1/2 clove chopped garlic
1 tbsp olive oil
Mix and heat for a few minutes over medium heat till flavours combine, cheese melts a bit, and garlic becomes fragrant. Toss with pasta and top with grated Parmigiana.
Sort of Indian
.5 cup cottage cheese (non or lowfat)
.5 cup frozen spinach (the kind that comes in a bag can be thrown in while it's still frozen)
.5 cup organic canned lentils
1 t. curry powder
garlic powder and pepper to taste
I throw everything into a tupperware container the night before and just zap it for a couple of minutes in the microwave at lunch and stir. The cheese gets melty and I think it's delicious. It's a good way to get more veggies, protein and fiber, too.
Cottage Cheese Pancakes
This one is really delicious, especially with the addition of the recommended ingredients.
2-3 beaten eggs
1 cup cottage cheese
Honey or a couple of teaspoons of sugar, to taste (a banana will make it naturally sweeter)
1 cup uncooked oatmeal
Optional, highly recommended ingredients:
banana
a sprinkle of cinnamon
a splash of vanilla
Grab your handy blender and dump the ingredients in, in the order they appear (otherwise the mixture will get all chunky). So, eggs in first, then start the blender. As it's blending, pour in the cottage cheese, then the banana if you're using it, then whatever sweeteners and spices you like, then the oatmeal. Once this is nicely blended, cook as you would pancakes, in a nonstick pan over medium-low heat. I love these plain or with fruit, but you can put syrup on them too, just like regular pancakes.
Cottage Cheese Pasta
1/2 cup cottage cheese
1 cup chopped tomatoes
Plenty of chopped fresh basil
1/2 clove chopped garlic
1 tbsp olive oil
Mix and heat for a few minutes over medium heat till flavours combine, cheese melts a bit, and garlic becomes fragrant. Toss with pasta and top with grated Parmigiana.
National Coaches Kathy Flores and Julie McCoy: Icons for Women’s Rugby
Monday Jul 21, 2008 in Magazine
By Katy Rank Lev
Kathy Flores knows what she wants. Take coffee, for example. The head coach of the US Women’s National 15s Team is a gourmand when it comes to beans, taking her own Peet’s Coffee on rugby trips so she and her coaching staff can start their day off with something strong and tasty. Perhaps taking care of small details like providing morning coffee is what has enabled Flores to be so successful in a rugby career spanning 30 years.
The rest here
By Katy Rank Lev
Kathy Flores knows what she wants. Take coffee, for example. The head coach of the US Women’s National 15s Team is a gourmand when it comes to beans, taking her own Peet’s Coffee on rugby trips so she and her coaching staff can start their day off with something strong and tasty. Perhaps taking care of small details like providing morning coffee is what has enabled Flores to be so successful in a rugby career spanning 30 years.
The rest here
Progress tracker
This is an awesome and hilarious progress tracker
here.
I'm going to need something like this for myself.
here.
I'm going to need something like this for myself.
Homemade protein bars
Stumptuous.com describes how to Make your own protein bars.
Sure can't taste any worse than Power Bars!
Sure can't taste any worse than Power Bars!
Leg Power
Here are four exercises to increase leg power to improve your players' scrummaging, tackling and jumping.
1. Jump squat
Players perform a squat. From the bottom point they push up explosively, getting as much height off the ground as possible. On landing they regain their balance and repeat the exercise. Do three or four jump squats in a set and not more than three sets in a session.
2. Up, hit and drive
Players work in pairs. One holds a ruck shield while the other player works. The working player lies on the ground one metre from the bag. On "GO" they get up as fast as possible and drive the bag back for three or four steps. Reset and repeat three times before swapping over.
3. Resisted run
Players work in pairs with one player running and the other behind providing resistance. The player at the back holds the working player with a strong grip on the sides of the waistband. It should be hard for the player to run but not impossible. Run for three or four metres resisted and then let go after a 3-2-1 countdown.
4. Hopping
Players hop on one leg and try to get as much distance between each step as possible. Hopping over a five metre distance, players should get three or four hops in. Don't do more than three repetitions in a session and make sure you work both legs equally.
Source: http://www.fitness4rugby.com/
1. Jump squat
Players perform a squat. From the bottom point they push up explosively, getting as much height off the ground as possible. On landing they regain their balance and repeat the exercise. Do three or four jump squats in a set and not more than three sets in a session.
2. Up, hit and drive
Players work in pairs. One holds a ruck shield while the other player works. The working player lies on the ground one metre from the bag. On "GO" they get up as fast as possible and drive the bag back for three or four steps. Reset and repeat three times before swapping over.
3. Resisted run
Players work in pairs with one player running and the other behind providing resistance. The player at the back holds the working player with a strong grip on the sides of the waistband. It should be hard for the player to run but not impossible. Run for three or four metres resisted and then let go after a 3-2-1 countdown.
4. Hopping
Players hop on one leg and try to get as much distance between each step as possible. Hopping over a five metre distance, players should get three or four hops in. Don't do more than three repetitions in a session and make sure you work both legs equally.
Source: http://www.fitness4rugby.com/
Change
"Change the changeable, accept the unchangeable, and remove yourself from the unacceptable."
Denis Waitley, best selling author of the "Seeds of Greatness".
I am changeable!
Denis Waitley, best selling author of the "Seeds of Greatness".
I am changeable!
First month goals
First two weeks of November:
- work out (strength workout or core workout or rugby) 6 days/week
- eat 3 meals/2 snacks per day
- buy a scale
By the end of November
- Incorporate sprinting/interval training into workout
- work out (strength workout or core workout or rugby) 6 days/week
- eat 3 meals/2 snacks per day
- buy a scale
By the end of November
- Incorporate sprinting/interval training into workout
Brainstorming
Just a brain-dump of ideas...
- Give up alcohol? Or maybe one drink/night min.
- Start exercise log
- Ortho (PT) for R shoulder (R elbow? R wrist? R knee?)
- Get daily planner!!
- List of what I need to do, how often
o Schedule?
o ACL – once a week
o Strength – three times a week
o Sprinting 3x week
o Core 3x a week
oThat thing where you jump a lot and it is hard Plyometrics! – 1x a week
- Make inspirational signs for laundry room gym
- SET GOALS!!!
o And ways to measure them
- Give up alcohol? Or maybe one drink/night min.
- Start exercise log
- Ortho (PT) for R shoulder (R elbow? R wrist? R knee?)
- Get daily planner!!
- List of what I need to do, how often
o Schedule?
o ACL – once a week
o Strength – three times a week
o Sprinting 3x week
o Core 3x a week
o
- Make inspirational signs for laundry room gym
- SET GOALS!!!
o And ways to measure them
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