For the record, I am not as anti-Crossfit as other strength and conditioning coaches, but I’m not 100% pro-Crossfit either.  To be honest some of the claims made by Crossfit are just plain ridiculous, and to assign random training sessions with no purpose to an athlete is just silly.  And yes I know Crossfitters get ‘fit’, but there is more to rugby than being fit.  If you look at some of the strength standards put forward by some affiliates they are laughable (eg a 2xbw squat being elite and taking years of hard dedicated training).

The most important thing to remember about Crossfit, despite what members of the “cult” will say, is it is a BUSINESS model, not a FITNESS model. Imagine if the NY Bar allowed people to attend a two day course (for a fee), then set up a legal practice and allow the course attendees to call themselves lawyers (again for a fee), then put up response to all legal issue on a website each day.  The ‘lawyers’ need no further qualifications other than the course and to pay each year.  Now these lawyers might be able to handle small matters (eg conveyancing) based on the information posted each day online, but are they going to be able to win a class lawsuit vs big tobacco, handle a major murder trial or corporate lawsuit?  I severely doubt it.

In the same vein, copying a workout off a website, subscribing it to an etire group of participants, regardless of goal might allow you to get results with average joes looking to get a bit fitter and leaner (eg the conveyancing example), but is it really going to get the best results with athletes seeking a specific goal (eg the class action case).  Heck, even a prop should be training differently to a winger, let a lone a housewife from the suburbs.

Anyway, this post isn’t supposed to be about Crossfit itself. Unfortunately, Crossfit have started to target rugby players and put out rugby WODs.  To be honest, they are a complete pile of sh*t.  Here is an example:

10 X 100m Sprints
rest as needed between sprints. Make sure that the 10 sprints are completed within 40mins.

Now, this is a terrible workout.  Repeated 100m sprints have become almost a standard for rugby players.  Teams for the All Blacks, Wallabies and Crusaders through to schoolboy teams use this set up.  The regular way that these are performed are in sets of 10 and sprinting every 60 seconds, or ‘on the minute’.  So 10 x 100m would take 10 minutes, not 40.

Traditionally, you would do 2-4 sets of 10 x100m on the minute, with 3 minutes rest between.  So in 40 minutes training under these conditions you would achieve 30x100m, not simply 10. I’ll just wait until the next time I hear a Crossfitter tell me that they get through more work than other training methods.

The second and scarier possibility is that this workout is intended to be performed for SPEED.  The ridiculousness of performing 10x100m for speed, well actually I’m not even going to touch that.  To then prescribe that for all players from props to wingers, well words cannot explain just how stupid that would be.

I will write a post later this week covering in more depth rugby and crossfit, including exactly how you might include it in your training routine if you absolutely have to.

AM Session

Notes: Woke up feeling like crap and not wanting to train.  Did so anyway. Actually have a pretty good session (albeit short).  I think the fatigue/crap feeling is being caused by the sudden increase in training volume and intensity.

Also, it was hot, real hot, today. Therfore I cut my warm up and cool down short. I weighed up the option of paying for it in a few years vs paying for it today by spending more time in the sun.  I chose the former.

1. Warm Up

2. 5 x 10m sprints- falling starts- performed on the minute

3. 5 x 20m sprints- 3 point start- 90 seconds rest between each sprint

4. BROEKS 4 x 10

5. Box Jumps 5 x 5

6. Suitcase carry 1 x 40m each arm

7. OH KB carry 1 x 40m each arm.

PM Session

Note: By now I really didn’t feel like doing anything, but I nutted up and got something done.

1. Bench Press 4x3x85%

2. Heavy DB Rows 3 x 5 each arm

3a. Bulgarian Split Squats 2 x 5 x BW
3b. Front squat clean grip technique work

4. DB ‘Cleans’ 4 x 10

But back on track today, with slight reduction in volume.

AM Session

Sprint Training

1. Warm Up

2. Ankle Jumps 2×10

3. Forward and Back Ankle Jumps 2×4

4. Lateral Ankle Jumps 2×4

5. 10m Starts Off ground x4

6. 20m Sprints from 3 point stance x3

7. BROEKS- 3×10

8. Box Jumps 8×3

PM Session- Upper Body Gym

Warm up

Bench Press 6x1x80%

Seated Cable Row 3x 10,8,6

Seated DB ‘Cleans’ 3×15

Lat raises 3×10

Beach work and abs

Goals: Simply put I need to improve overall conditioning and develop power.  While these seem like mutually exclusive goals, my conditioning is currently so low, I should be able to improve my power and base conditioning level.  Conditioning wise I’m aiming to get a 2.4km time trial to sub-10 minutes.

As far as power is concerned, I have always been reasonable strong, but not all that powerful.  My speed is primarily as a result of my strength. I basically need to ‘fine tune’ the engine and get more out of that strength base.  To be honest, if I drop some lower body strength, I’m not going to be worried, as long as I move better etc.

Weekly Set-up

Note this set-up is open to change and is quite flexible.  There are two main reasons.  Firstly, time and commitments. Secondly, because it has been such a long time between drinks (ie I haven’t sprinted full tilt in close to 18 months) I’m allowing flexibility as I adjust to the training stimuli. For example, I’m only getting over the DOMS from Monday as a write this, three days later.

Monday
AM: Speed Session + Full Body Power or Plyometrics (at the moment I’m doing Plyos in park, rather than full body power in the gym).

PM: Upper Body Submaximal Strenth and Hypertrophy- Focus on Rows and Horizontal Press + Beach work

Tuesday
AM: Optional Conditioning (gym based, Eurofit, tempo runs)

PM: Longer Conditioning 2-5km- Steady state or fartlek (just to build base)

Wednesday

Upper Body Maximal Strength Focus- Vertical Plane

Thursday
Same as Tuesday

Friday
Same as Monday

Saturday
Lower Body Strength- This will be a not quite max-effort (leave 1-3 reps/10% in the tank) squat variation, followed by unilated quad movement, followed by hip extension movement.

So that’s how things ideally look until the New Year.  Time will tell how well I stick to it, as well as any DOMs.

AM Session

Sprint Training

1. Warm Up

2. Ankle Jumps 2×10

3. Forward and Back Ankle Jumps 2×4

4. Lateral Ankle Jumps 2×4

5. 10m Starts Off ground x4

6. 20m Sprints from 3 point stance x4

7. 10m/20m fly-in and sprints x4

8. Box Jumps 3×5

9. Messed around with some lateral hurdle hops into lunges

All in all felt pretty good given I haven’t ‘sprinted’ in a long, long time.

PM Session

Gym Session- Upper Body Hypertrophy Focus

1. Squats 3x10xBW (Wasn’t supposed to do these, but thought I would.  Haven’t squatted in 6-8 weeks and need some light days to get back into it.  Hamstring tightness causing to lose my arch in the hole and mess with my back).

2. Abs 2×10

3. 45 Degree Hyper 2×15

4. Lat Pulldown- warm up sets

5. DB Row 5×5 Hit goal weight for all 25 reps each arm

6. DB “Power Cleans” (Defranco style) 5×12

7. Lat raises 3×15

Will do 100 band pull-aparts some time this arvo.

Secondly, I will also begin to log my own training here each day.  After some testing the other day I realized just hoe far off where I want to be I am, so I will log it here, if only to keep me honest.

See, that was quick. No false “supplement company” style advertising here.

Two posts in one day! This is extremely rare, but I really wanted to share this with anyone who reads this blog.

I just received an email about an special ‘trial offer’ and I’m not sure how long it will run for.

Vince Delmonte is the creator of the world’s most popular muscle building program.  It is popular for one reason, it works.  It would be an excellent program for any rugby player wishing to add a bit of size to their frame while getting stronger.

Remember getting stronger while getting bigger equals major dominance on the rugby field.

Anyway, now Vince is offering a 21 day risk-free trial.  What can you lose?

Check it out HERE.

Hi all.  I am endeavoring to get things moving on here again.  One thing that I’ve been thinking alot about recently is rugby teams and clubs without gyms, or even access to one.  I can think of some big time clubs in tis predicament and I’m sure there are hundreds of clubs worldwide in the same situation.  I just as sure as there are plenty of rugby players that hate gyms.  So basically, I am planning to start including plenty of info for those who want to get fitter and stronger without a gym.  Today I bring you a guest post from the Underground Strength Coach, Zach Even-Esh.

Sandbag Complexes for Developing Strength, Conditioning and Rock Hard Muscles

If you have never heard of “complexes” it is simple a series of movements strung together, one after another, no rest between exercises and with the same training tool.

I frequently perform complexes with sandbags and kettlebells.

The complexes are awesome, especially when you are short on time. Check out this sandbag complex below in the Video:

In the above video you see me performing the following sandbag exercises:

shouldering
shoulder squats
push pressing

As you can see, those 3 exercises performed in succession kicked my ass!

There was no special formula to the complex I strung together, just 3 tough exercises that rocked the entire body.

You can try performing a lower body exercise, an upper body pushing exercises and finishing with an upper body pulling exercise.

For example:

1. Sandbag Step Ups x 5 ea. Leg
2. Sandbag Military Press x 5 reps
3. Sandbag Bent Over Row x 5 reps

If you want to start using complexes go ahead and start using them with a light sandbag. You can quickly progress to a heavier sandbag as your strength, conditioning and grip strength improve.

For more muscle building, fat burning workouts that can improve your rugby AND be done without going to a depressing health club or gym check out:

The Underground Strength Manual

Hi mate, Thanks for asking. Been really slack with updating this due to being very busy (coached, pure rugby, for about 30 hours last week and have a 60+ hr week the week after next). Anyway, things going well, down a few inches at waist, strength pretty good. I’ve also realized my leg strength (ie squat) is more than I need it to be, so will focus less on it now.

Basically, starting this Monday my weekly set-up will be:
*Note while coaching is not a real ‘training’ session, there is a fair bit of movement involved and get to play some touch etc during warm-up.

Monday
AM- Speed training session followed by full boy power weights session
PM- Coaching + optional conditioning (most likely repeated speed)

Tuesday
AM- Off or Conditioning ( will almost certainly be dragging my prowler, like a sled with strap)
PM- Coaching x2

Wednesday
AM- Full Body Strength (including some use of 5/3/1 by Wendler) followed by prowler sprints.
PM- Coaching

Thursday
AM- Off or Conditioning ( will almost certainly be dragging my prowler, like a sled) or Beastly circuit
PM- Coaching x2

Friday
AM- Speed training session followed by full boy power weights session
PM- Coaching + optional conditioning (most likely repeated speed)

Saturday
Depends on game times. If I have enough time in the morning I might get a Beastly circuit in.

Sunday
Off

Prowler

I also came across this video (I’t old you may have seen it) showing USA Eagles captain and Lions S14 player Todd Clever training.  I don’t think there is any surprises as to why this guy has made the leap from a second tier nation to playing in one of the best competitions in the world.