Sperez's College rugby log

[sperez21]

been training frequently, just not logging it. preseason has officially started yesterday.

Dynamic warmup

Deadlifts
165x3
275x3
355x3
405x3
425x3
455x3 (Rep PR)

Deadstop rows
165x4x8

Facepulls 4x25

Bicep curls 4x16,12,12,10

Rugby specific training (I am so out of shape lol)
Monday 1 February:
Warm Up A: 15-20 minutes on a stationary bike, rowing machine if indoors. If outside a 1 mile jog is sufficient. (sevens and 15’s players)
Stretches (Dynamic) and Core A: [for 7’s and 15’s players]
1) Iron Mikes (up and back about 12 yards)
2) Step Overs (up and back)
3) Arm rotations CW and CCW 10-15 rotations each way small circles to large
4) 40 regular push ups
5) Hand to Toes (while laying on your back) 50 reps
6) 10 Navy Diamond pushups
7) Trunk rotations (CW and CCW)
8) 10 Hibberty Jibberty’s
9) 10 Reverse Abs
10 ) 30 Regular Push Ups
11) On Toes and Back
12) Skips (up and back)
13) Triple set (10 slow wide push ups, 7 regular push ups and 3 diamonds)

Running sets
Power Running “A” (both 15’s and 7’s):
Mark off a ten meter course (start and finish) if 15’s players (particularly tight five). Mark off 20 meters if 7’s players (or 15’s back row)Exercise or loosen up anything for sprint work.
At start sit on deck facing forward-feet in front of you, side by side and you are looking forward. On a mental “go” quickly and smoothly get up and sprint to the end. Jog quickly back. With almost no wait...”go” again. Keep the form smooth. Complete 5 reps (one set) and then take a two minute break. Repeat another set of 5 reps but this time facing backwards and having to turn on the “go”. Take a two minute break and then follow up with a third set of sitting sideways at the start.
Jog a mile at the very end to fast walk.


It was not very fun, but trying to keep up. Grind now, cry later I guess.