BobisMighty's Rugby Training Log

[tomgaa]

hey man, my main question is based around the fact that owen franks (new zealand all black) stated that when squatting if ur not powering up (the movement should be faster going up than down) your using the slow twitch muscles nt the fast ones and this will slow u down.

also what other mistakes can be made where you tink wat u are doing will make u faster but work the opposite way and u may get slower????

[BobisMighty]

hey man, my main question is based around the fact that owen franks (new zealand all black) stated that when squatting if ur not powering up (the movement should be faster going up than down) your using the slow twitch muscles nt the fast ones and this will slow u down.

also what other mistakes can be made where you tink wat u are doing will make u faster but work the opposite way and u may get slower????

That's kind of a myopic way of thinking. With most of the major compound lifts, you want to do the lift as fast as possible. When you squat, you want to explode up. When you deadlift, you want to rip the bar up. When you bench, you want to explode the bar off your chest, etc. So in that respect, you don't want to be fast as possible. But you don't want you speed to be at the expense of your form.

That being said, there aren't really "mistakes" per say, that you can make that will make you too slow. This is the mistake people make when they say they don't want to lift too heavy because it will make you slow. If you want to be fast for a sport like rugby, there are various things you need to do in addition to building up your leg strength. the main thing is sprinting. running at practice, doing agility drills, etc. but also, plyo's (box jumps, broad jumps, jump squats, etc) will be the easiest thing to incorporate into your routine as it requires very little skill. Power Olympic movements are good as well, the power cleans, power snatches, high pulls, are good to incorporate.

I know Owen Franks himself is a big proponent of Crossfit. he actually comes to the US every now and then to train with a guy. There are some videos of him over at youmerugby.com training, as well as training videos of the Crusaders and such. A lot of the clubs emphasize Olympic power movements.

[BobisMighty]

HEY!! Just checking in to see how the workouts are coming along.

Hey grace! Thanks for stopping by! How are things?

[grace_ou]

Hey grace! Thanks for stopping by! How are things?

Good but very busy. Looks like things are going pretty good in here?

[BobisMighty]

Good but very busy. Looks like things are going pretty good in here?

Things are going pretty well. Lots of training lately. Recently added Brazilian Jiu-Jitsu to the mix.

[BobisMighty]

7/20/12

Deadlift

Warmup:
Foam Roller
Pirformis Stretch
Yoga Twists
Bodyweight Squats
Static Hip Stretch plus Glute Contraction

Workout:
Deadlift
245x5 295x3 345x2 370x1 390x1 415x1 440x5
Pretty happy with this. One of the guys at the gym said it looked like I had 1 or 2 left in the tank, but I didn't want to go to full failure as I had a rugby tournament the next day.

Box Jumps and Pullup Superset
1A Box Jumps 38"x4x2
1B Mixed Grip Pullups BWx4x5

I had to cut the workout short, but it felt like a great workout.

[BobisMighty]

7/23/12

Bench Press


Warmup:
Prone Extension 2 sets of 10


Forward Flexion on side, 2 sets of 10
Like this video, except using one arm at a time, and lying on your side


Workout:
Plyo Pushups
BWx4x5

Bench Press
160x4x10 160x12
Did about 30 seconds of rest between the first 3 sets, then 1 minute of rest between the last 2 sets.

Back Circuit (rest 10 seconds between 1A and 1B, rest 1 minute between 1B and 1C, rest 1 minute 1C and 1A)
1A Wide Grip Pullups BWx4x5
1B Close Grip Chiunups BWx8 BWx3x4 BWx3
1C Inverted Rows BWx4x10

Machine Shrugs
315x4x12


PM: Brazilian Jiu-Jitsu

Warmup:
Laps around the gym
side to side shuffling
Leg Circuit: Bodyweight Squats, Jumping Jacks, Seal Jacks, Cross Over Jacks 10 reps each. 3 times.
Hip Escapes
Forward Rolls
Backward Rolls
Cartwheels

Drills:
Ground Escape
Bearhug Release
Framework drill (on your back, keep yourself from getting underhooked and flattened out)
Hip escape into leg lock

End Fitness:
Laps Around Gym
Bodyweight Squats
Laps
10 Pushups
Laps
10 Burpess

[BobisMighty]

7/24/12

AM: Squat

Warmup:
Yogatwists
Dynamic Pirformis Stretch
Short Band Sidesteps
Bodyweight Squats

Workout:
Box Jumps
30"x6x3

Squats
45x5 205x5x10

Step Ups (box slightly above knee level)
BWx3x10 (each leg)

GHR
BWx3x12

Leg Raises
BWx15 BWx2x12

PM: Rugby Practice

[BobisMighty]

7/26/12

AM: Overhead Press

Warmup:
Soft Tissue work with lacrosse ball
I had a lot of stiffness in my shoulders, so I just did this for a while, working through full range of motion to break up the fascia.

Workout:
Overhead Press
105x4x10 105x15

Back Superset (10 seconds rest between exercises)
1A Widegrip Pullups BWx3x5
1B Narrow Grip Chinups BWx7 BWx5 BWx 4
1C Facepulls 50x3x12

Standing Dumbbell Overhead Press
40x2x12 45x12 45x10

Traps and Dips Superset
2A Machine Shrugs 295x3x15
2B Dips BWx2x12 BWx10

PM: Rugby Practice (unless there's lightning tonight)

[da2ricky]

[B]7/26/12

Back Superset (10 seconds rest between exercises)
1A Widegrip Pullups BWx3x5
1B Narrow Grip Chinups BWx7 BWx5 BWx 4
1C Facepulls 50x3x12

10 seconds of rest! damn, thats intense!

[BobisMighty]

10 seconds of rest! damn, thats intense!

Yeah my arms got a good pump out of it actually haha. My back will probably be sore tomorrow.

[Dawson54321]

Subbed

[BobisMighty]

7/27/12

Deadlift

Warmup:
Foam Roller
Static Hip stretches
Yoga Twists
Bodyweight Squats

Workout:
Deadlift
280x5x10

Weighted Box Jumps (wore a 40lb vest)
18"x3 24"x4x3 30"x3
First time I did it with the vest. It was pretty rough.

Barbell Reverse Lunges
135x3x8 (each leg)
Haven't done these in a while. I got pretty gassed.

Landmine Twists
45x3x8

[toad1]

[QUOTE=BobisMighty;917665113]7/18/12


Workout:
90x5 115x3 135x2 145x1 150x1 160x1 170x3(PR)
170 was a PR at 1 rep, let alone 3. Very happy about that.

7/20/12


Workout:
Deadlift
245x5 295x3 345x2 370x1 390x1 415x1 440x5
Pretty happy with this. One of the guys at the gym said it looked like I had 1 or 2 left in the tank, but I didn't want to go to full failure as I had a rugby tournament the next day.

Great Press PR and sweet dead work before a game day.

[BobisMighty]

[QUOTE=toad1;923753583]

7/18/12


Workout:
90x5 115x3 135x2 145x1 150x1 160x1 170x3(PR)
170 was a PR at 1 rep, let alone 3. Very happy about that.






Great Press PR and sweet dead work before a game day.

Thanks! Was very happy to hit those numbers. I also made some impressive cuts at the 7s tournament that saturday as well. No one expects the prop to make cuts! Unfortunately i bruised my heal pretty bad making those cuts, so practice last week was very painful.

[BobisMighty]

7/30/12

AM - Bench Press

Didn't really warmup as I was running late. Used the first 2 sets of bench to warm up my upperbody.

Workout:
Bench Press
150x5 170x5 180x2x10 180x12
Felt pretty good.

Flat Dumbbell Bench Press
60x16 60x15
Going to stick with 60 until I can get 2 sets of 20 reps, then will move up.

Row and Rear Delts Superset
1A Pendlay Rows 135x12 145x2x12
1B Rear Delt Flies with weight plates 5lbsx3x15

Machine Shrugs and Chinups Superset
2A Machine Shrugs 295x3x15
2B Chinups BWx3x5
I've decided I'm not going to do curls since I can just do chinups and at least get more volume in my back while hitting my biceps. No point in doing curls if I can't even chinups my own weight for 10 reps.

PM: Brazilian Jiu-Jitsu

[grace_ou]

Things are going pretty well. Lots of training lately. Recently added Brazilian Jiu-Jitsu to the mix.

Sounds like a great cross training for rugby. It should serve you well.

[BobisMighty]

Sounds like a great cross training for rugby. It should serve you well.

I hope so haha. Although I have a 10 class pass through Amazon Local. So after tonight, I have 7 more classes. Not sure what the pricing will be like once I use up my deal. A lot of the MMA gyms in the are are too expensive for me.

[grace_ou]

I hope so haha. Although I have a 10 class pass through Amazon Local. So after tonight, I have 7 more classes. Not sure what the pricing will be like once I use up my deal. A lot of the MMA gyms in the are are too expensive for me.

It's popularity has really driven the prices up. I use to pay like $45 a month for son to take classes and now I pay $150.

[BobisMighty]

It's popularity has really driven the prices up. I use to pay like $45 a month for son to take classes and now I pay $150.

Yeah I've notice that's the way with a lot of "specialty" schools or gyms. I understand you're not just paying for the facility, you're paying for the coaching, but if you have around 100 students, each paying around $45 a month, that's still a lot of profit, even more so if you're charging over $100. I know he took a hit with this Amazon Local deal though, so if it's reasonable, I might pay for a few months during the winter off-season. It sucks because I can't spar during this trial membership. I just wear a big yellow shirt that say TRIAL on it, and I have to practice drills with the other trial members.

[grace_ou]

Yeah I've notice that's the way with a lot of "specialty" schools or gyms. I understand you're not just paying for the facility, you're paying for the coaching, but if you have around 100 students, each paying around $45 a month, that's still a lot of profit, even more so if you're charging over $100. I know he took a hit with this Amazon Local deal though, so if it's reasonable, I might pay for a few months during the winter off-season. It sucks because I can't spar during this trial membership. I just wear a big yellow shirt that say TRIAL on it, and I have to practice drills with the other trial members.

Yeah dude that does suck! It's like tease! The shirt thing would piss me off and I would want to be able to do more in a trial. The purpose should be to see if your a good fit with environment and trainers or coaches not just to see the place.

[BobisMighty]

Yeah dude that does suck! It's like tease! The shirt thing would piss me off and I would want to be able to do more in a trial. The purpose should be to see if your a good fit with environment and trainers or coaches not just to see the place.

Yeah it is kind of annoying, although the last night's class was a bit more hands on than usual. But I did sit down with them to discuss prices and it's pretty damn expensive. About $149 a month just for the BJJ stuff. But I did find two new groupon deals for other schools near my work. I think I'll buy those deals to stay conditioned during the winter after my season ends.

[BobisMighty]

7/31/12

AM: Squats

Warmup:
Foam Roller
Yoga Twists
Static Hip Stretch
Hip Thrusts
Bodyweight Squats

Workout:
Squats
45x5 190x5 215x3 235x3x10
The squats were rough actually, as the Brazilian Jiu-Jitsu class last night was heavy on the conditioning.

32" Box Jumps
BWx5x3

Step Ups (Box slightly above knee height)
BWx3x10

Back Raises and Leg Raises Superset
1A Back Raises 25lbsx3x10
1B Leg Raises BWx3x15

PM: Rugby Practice (as long as everyone shows up)

[grace_ou]

Yeah it is kind of annoying, although the last night's class was a bit more hands on than usual. But I did sit down with them to discuss prices and it's pretty damn expensive. About $149 a month just for the BJJ stuff. But I did find two new groupon deals for other schools near my work. I think I'll buy those deals to stay conditioned during the winter after my season ends.

I would take advantage of as I could find, just to be able to try alot of different places. The more you try the better the fit you can find.

[BobisMighty]

8/2/12

AM: Overhead Press

Warmup:
Soft tissue work with lacrosse ball
BTN Snatch Grip Press

Workout:
Overhead Press
95x5 110x5 120x2x10 120x11

Back Tri-Set (10 seconds rest between each exercise)
1A Wide Grip Pullups BWx3x5
1B Hammer Grip Chinups BWx10 BWx6 BWx5
1C Bodyweight Facepulls BWx3x10

Standing Dumbbell Overhead Press
40x4x12

Shrug and Triceps Pulldown Superset
2A Machine Shrugs 315x3x15
2B Tricep Pulldowns 60x12 50x14
After the first set of Machine Shrugs I did a wide hammer grip lat pulldown with 120x20 then i realized I wanted to work triceps in this superset.

PM: Rugby Practice
Tonight is supposed to start sprint workouts before practice.

[BobisMighty]

I would take advantage of as I could find, just to be able to try alot of different places. The more you try the better the fit you can find.

Yeah I bought a 20 class pass to a school that teaches Sambo and Burmese Boxing. It's going to be awesome.

[B1GinNY82307]

damn...dunno how you can handle training, rugby and then BJJ....

but all is going well my man?!?

[foyt20]

How was Saranac?

[BobisMighty]

8/3/12

Warmup:
Foam Roller
Pirformis Stretch with Lacrosse Ball
Yoga Twists
Static Hip Stretch
Bodyweight Squats
Hip Thrusts

Workout:
Deadlift
250x5 295x5 305x3x10

Weighted Box Jumps (40lb vest)
30"x5x3

Weighted Hip Thrusts
135x10 185x10 205x10
Did these to work on my glutes and help correct my anterior pelvic tilt. Otherwise known as Donald Ducking.

Leg Raises (legs touching pullups bar)
BWx3x10

28kg Kettlebell Swing Breathing Ladder
1 swing, 1 breath, 2 swings, 2 breaths etc up until 10 swings.
Gave this a shot to work on breathing and also some recovery.

[BobisMighty]

damn...dunno how you can handle training, rugby and then BJJ....

but all is going well my man?!?

It's pretty rough actually. But I really only feel it on Wednesday, which is my off day. But Im pretty fat right now, i'm at 235 so my body can handle it haha. Although I don't look that heavy.

How was Saranac?

Couldn't make it this year I had a wedding saturday night. I heard it was glorious, and for the 10th year in a row, Montclair lost our second game to the team that ended up winning the whole thing. I did make it to the Princeton 7's tourney. We made it to the Social Cup Semi's and lost to Steel City. Although it's very possible that the ref got the score wrong. Oh well. How are things?