Rugby fitness training newsletter - The mental approach to training for long term results and the most common gym errors
An attitude for success - A better / worse approach to rugby training
The most common errors in the gym.
Download my 30 minute pod cast on metabolic typing.
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Rugby fitness training
The first article today details adopting a better or worse approach to your rugby training.
This attitude is at the heart of getting results and often separates those who do get the results they want from the ones that do not.
I cannot stand 'experts' and every other person who is keen to tell you why this food is bad or why doing that training is bad for performance.
To me this is missing the point as no activity can be good nor bad until it is compared to some other activity and compared to what your body needs. Read the first article as it could be the key to adopting an attitude to keep you on target and following your training plan month after month.
The second article is one of my favourites. It is the most common errors seen in the gym. Rugby players in general are fairly good at wasting their good efforts in the gym by following inappropriate training routines and making a series of errors. Read about the main ones here.
The final link is to download the full 30 minute version of my pod cast. You can download this to your Ipod or computer and watch me discuss metabolic typing and how it relates to what foods you should eat, which foods you should avoid and how to determine portion size. A must watch if you are not aware of metabolic typing yet keen to know how nutrition can improve your performance.
Hope your training is going well
Ben Wilson
Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme
Showing posts with label rugby training. Show all posts
Showing posts with label rugby training. Show all posts
Friday, 29 February 2008
Tuesday, 19 February 2008
Fitness for rugby - Part 2 - Strength training
Rugby fitness training guide - Part 2 - strength training
Following on from Fitness for rugby - Part 1 on Aerobic training today I focus upon strength training.
Rugby fitness training - Resistance exercises
Resistance training is used to enhance your strength, muscle size and coordination. Strength can be defined as the maximum force produced at a specific velocity (speed).
The definition refers to the element of how quickly a force is applied. The speed a force is applied is an important yet often overlooked element of strength. Traditionally strength is perceived as the ability to move the heaviest weight possible. However, this is just one aspect within the overall picture.
The application of time to the definition of strength means it can be classified as either slow speed maximum strength or fast speed strength.
Slow-speed strength.
This is also referred to as maximum strength. It is the maximum amount of force that can be produced e.g. the heaviest weight you can lift or the most force you can push with during a ruck or maul. This is an important aspect in rugby where the player who holds the greater maximum strength will prove dominant in contact situations.
Fast-speed strength.
Fast-speed strength, or just speed strength is defined as the force produced at high velocities. It is the force produced in around 0.2 sec or less. Training for speed strength increases the amount of force the athlete can produce within this 0.2sec time frame. Speed strength may often be called his power
Resistance training
The objective of resistance training is to increase a players fast speed and slow speed strength as well as muscle size if so necessary. A players strength has a major influence upon performance as it underlies speed, agility and success in contact situations.
Development of muscle mass increases the athletes weight and positively influences maximum strength. An additional benefit of resistance training is that the stronger muscles protect the joints and therefore decrease the chances of injury.
Resistance training techniques.
There are an almost endless combination of resistance training programmes that can be designed by adjusting the variables of reps, rest, sets, exercise order, intensity (weight used) or exercise performed.
The specific combination of these variables can dramatically change the effect of training to produce increases in maximum strength, muscle size, endurance, power.
Perioidzation - the key to success in resistance training.
The theory of periodization was designed to optimize results from weight lifting. It is essential you use this or you will never achieve your potential. Every professional athlete in the world uses it and so should you. The belief that one training programme will achieve all your goals is totally wrong and undermines your best efforts. Read more about periodization for rugby here.
Combining the techniques.
Strength training is just one of many different training areas any serious rugby player should focus upon.The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility.
The combination of these based upon your specific needs will produce dramatic results. To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.
It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer, EFT therapist and metabolic typing advisor
Rugby fitness training information and coaching
Following on from Fitness for rugby - Part 1 on Aerobic training today I focus upon strength training.
Rugby fitness training - Resistance exercises
Resistance training is used to enhance your strength, muscle size and coordination. Strength can be defined as the maximum force produced at a specific velocity (speed).
The definition refers to the element of how quickly a force is applied. The speed a force is applied is an important yet often overlooked element of strength. Traditionally strength is perceived as the ability to move the heaviest weight possible. However, this is just one aspect within the overall picture.
The application of time to the definition of strength means it can be classified as either slow speed maximum strength or fast speed strength.
Slow-speed strength.
This is also referred to as maximum strength. It is the maximum amount of force that can be produced e.g. the heaviest weight you can lift or the most force you can push with during a ruck or maul. This is an important aspect in rugby where the player who holds the greater maximum strength will prove dominant in contact situations.
Fast-speed strength.
Fast-speed strength, or just speed strength is defined as the force produced at high velocities. It is the force produced in around 0.2 sec or less. Training for speed strength increases the amount of force the athlete can produce within this 0.2sec time frame. Speed strength may often be called his power
Resistance training
The objective of resistance training is to increase a players fast speed and slow speed strength as well as muscle size if so necessary. A players strength has a major influence upon performance as it underlies speed, agility and success in contact situations.
Development of muscle mass increases the athletes weight and positively influences maximum strength. An additional benefit of resistance training is that the stronger muscles protect the joints and therefore decrease the chances of injury.
Resistance training techniques.
There are an almost endless combination of resistance training programmes that can be designed by adjusting the variables of reps, rest, sets, exercise order, intensity (weight used) or exercise performed.
The specific combination of these variables can dramatically change the effect of training to produce increases in maximum strength, muscle size, endurance, power.
Perioidzation - the key to success in resistance training.
The theory of periodization was designed to optimize results from weight lifting. It is essential you use this or you will never achieve your potential. Every professional athlete in the world uses it and so should you. The belief that one training programme will achieve all your goals is totally wrong and undermines your best efforts. Read more about periodization for rugby here.
Combining the techniques.
Strength training is just one of many different training areas any serious rugby player should focus upon.The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility.
The combination of these based upon your specific needs will produce dramatic results. To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.
It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer, EFT therapist and metabolic typing advisor
Rugby fitness training information and coaching
Fitness for rugby Part 1 - Aerobic training
Fitness for Rugby - Part 1 - Aerobic training
Rugby fitness training - Aerobic endurance
The purpose of aerobic endurance training is to increase your aerobic fitness to improve your on field performance. Aerobic fitness is made up from two main components.
Aerobic Power.
Aerobic power is the ability to produce the maximum amount of energy using oxygen from the air. It is critical for effective performance as it supplies the majority of energy production at certain points of a game and is crucial in the recovery processes from anaerobic periods of play.
Lactate tolerance.
Lactic acid is the by-product of the chemical reactions performed during intense exercise. the build up of lactic acid interferes and impairs the muscles ability to contract. Lactate tolerance is the ability to continue exercising despite the prescience of lactic acid in the muscles. Lactic acid interference is the the main fatiguing factor for most team sports.
Training techniques.
For a rugby player it is prudent to focus your aerobic training exclusively to jogging unless injury prevents this. The focus of the training is to develop the aerobic power and lactate tolerance of the muscles.
The purpose of aerobic endurance training is to increase the athletes aerobic power and his lactate tolerance. This increases the amount of energy produced by the aerobic slow system and adapts the body so that it can continue to exercise despite the presence of lactic acid.
The aerobic training employs four main methods to target your fitness. These are:
Steady Pace
The most common way you would perform aerobic training. The aim of the technique is to maintain the same speed for the entire duration of the run. Most people do this then dramatically increase the speed at the end of the run. It is an effective method for developing basic levels of aerobic power but in general the least effective and most people do this incorrectly.
Interval training
Interval training refers to performing fast jogging for a set period of time followed by a period of lower intensity then a return to the fast jogging. This process is repeated as required. The lower intensity intervals can be either jogging at a slower speed (recovery) or stopping the exercise (rest).
It is a powerful method for developing aerobic power and enhancing lactate tolerance.
Special Endurance
These routines are designed specifically to mimic the demands encountered in your actual matches on a saturday. It uses a combination of movement speeds and movement types arranged in an order that reflects the exercise work-relief ratio encountered in a game.
The training has the athlete either standing still, gentle jogging, cruising (sprinting but not at full speed) and full out sprints. In addition to this the athlete performs lateral running and high intensity static exercise to mimic engaging in the rucks and mauls. A powerful method to develop the specific demands of a game.
Combining the techniques
When and how to combine these different techniques depends upon the laws of periodization. Aerobic training is just one of the different training areas any serious rugby player should focus upon.
The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility. The combination of these based upon your specific needs will produce dramatic results.
To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.
It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
London personal trainer
Rugby fitness training.com
Rugby fitness training - Aerobic endurance
The purpose of aerobic endurance training is to increase your aerobic fitness to improve your on field performance. Aerobic fitness is made up from two main components.
Aerobic Power.
Aerobic power is the ability to produce the maximum amount of energy using oxygen from the air. It is critical for effective performance as it supplies the majority of energy production at certain points of a game and is crucial in the recovery processes from anaerobic periods of play.
Lactate tolerance.
Lactic acid is the by-product of the chemical reactions performed during intense exercise. the build up of lactic acid interferes and impairs the muscles ability to contract. Lactate tolerance is the ability to continue exercising despite the prescience of lactic acid in the muscles. Lactic acid interference is the the main fatiguing factor for most team sports.
Training techniques.
For a rugby player it is prudent to focus your aerobic training exclusively to jogging unless injury prevents this. The focus of the training is to develop the aerobic power and lactate tolerance of the muscles.
The purpose of aerobic endurance training is to increase the athletes aerobic power and his lactate tolerance. This increases the amount of energy produced by the aerobic slow system and adapts the body so that it can continue to exercise despite the presence of lactic acid.
The aerobic training employs four main methods to target your fitness. These are:
Steady Pace
The most common way you would perform aerobic training. The aim of the technique is to maintain the same speed for the entire duration of the run. Most people do this then dramatically increase the speed at the end of the run. It is an effective method for developing basic levels of aerobic power but in general the least effective and most people do this incorrectly.
Interval training
Interval training refers to performing fast jogging for a set period of time followed by a period of lower intensity then a return to the fast jogging. This process is repeated as required. The lower intensity intervals can be either jogging at a slower speed (recovery) or stopping the exercise (rest).
It is a powerful method for developing aerobic power and enhancing lactate tolerance.
Special Endurance
These routines are designed specifically to mimic the demands encountered in your actual matches on a saturday. It uses a combination of movement speeds and movement types arranged in an order that reflects the exercise work-relief ratio encountered in a game.
The training has the athlete either standing still, gentle jogging, cruising (sprinting but not at full speed) and full out sprints. In addition to this the athlete performs lateral running and high intensity static exercise to mimic engaging in the rucks and mauls. A powerful method to develop the specific demands of a game.
Combining the techniques
When and how to combine these different techniques depends upon the laws of periodization. Aerobic training is just one of the different training areas any serious rugby player should focus upon.
The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility. The combination of these based upon your specific needs will produce dramatic results.
To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.
It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
London personal trainer
Rugby fitness training.com
Sunday, 17 February 2008
Rugby fitness training newsletter Feb 14th.
My video pod cast about metabolic typing.
The fundamentals of strength training.
Rugby fitness training
Today I provide a link to the recent pod cast I recorded with Pod 3 TV. The 30 minute show was about metabolic typing. You can watch a 5 minute high light of this recording by following the first link today.
Metabolic typing is the most effective nutrition strategy you can take to gain a six pack and maximise the results you get from your training. Rugby players seem to follow the conventional wisdom of body builder magazines and shakes.
The problem with this is the advice is poor and results in most players holding onto their beer bellies and obtaining inferior results compared to eating right. I urge you to look into metabolic typing further
The second article covers another area dominated by body builder advice and equally as ineffective for rugby performance as living off protein shakes. That is strength training and the overall approach to weight lifting
Read this article to gain understanding into how you are exercising at the moment and ways to improve your weight lifting routine.
Hope your training is going well
Ben Wilson
Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal trainin London
Rugby fitness training information and coaching
The fundamentals of strength training.
Rugby fitness training
Today I provide a link to the recent pod cast I recorded with Pod 3 TV. The 30 minute show was about metabolic typing. You can watch a 5 minute high light of this recording by following the first link today.
Metabolic typing is the most effective nutrition strategy you can take to gain a six pack and maximise the results you get from your training. Rugby players seem to follow the conventional wisdom of body builder magazines and shakes.
The problem with this is the advice is poor and results in most players holding onto their beer bellies and obtaining inferior results compared to eating right. I urge you to look into metabolic typing further
The second article covers another area dominated by body builder advice and equally as ineffective for rugby performance as living off protein shakes. That is strength training and the overall approach to weight lifting
Read this article to gain understanding into how you are exercising at the moment and ways to improve your weight lifting routine.
Hope your training is going well
Ben Wilson
Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal trainin London
Rugby fitness training information and coaching
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