Sled drag: +90 down and back x2x2
Tried to sprint as much as possible. Will be alternating this with oly and prowler as warmup.
DL to knees:
135x4, 160x4x2, 185x4x4
This was hard for me to just stop at the knees, got the knack of it by the last two sets.
Bench:
45x5, 65x5, 80x5, 85x5x4
DB bench:
25sx20x5
DL:
135x4, 160x4, 185x3x2, 200x3,
Lunges:
Thursday 7/9:
Missed touch.
Cardio: 33mins elliptical, fast. Stretch.
Friday 7/10:
Prowler: +50, high down and low back x5
Low grip is brutal, my quads were practically fried by the end. Great training for pushing the rucks.
P. Snatches:
65x4x4
Hang Clean to Front Squat:
75?x4x8
I felt quite unstable in my sneakers instead of the usual chucks. Hurr.
DB press && SL Stiff-legged RDLs:
25x8x3
45x8eax3
Sand bag slam:
25x10, 30x10, 35x10
Murph: "You shouldn't be lifting that, it's too heavy!" /sarcasm
Raised leg, bicycle crunches and v-ups with 10lb? medicine ball. Reached way back on each v-up.
Stretched for a long while.
SATURDAY'S A RUGBY DAY:
Acton 10's Tournament 7/11, played winger all day.
1st Match vs. Worcester: 5 - 10 L
I scored the first try of the match, and even made the cocky move of running around to touch it down in the middle of the uprights, but we didn't make the kick. They scored before the half, then myself, Tammy and one more subbed out. They scored in the second and won. Smitty noted later that if they kept myself and Tammy in, we would have won that game. I kinda agree.
2nd match vs Brooklyn: 42-0 W
We ran all over these guys, but alas, no tries for me. Almost all of them were received off the kickoff and run up the entire field in one go. Zoe made some nice kicks and tackles.
This placed us in the cup finals (top 8 of the 16 teams)! We've never made the cup before. We arrive at the field to play Providence. Turns out we are instead playing Beantown (the best women's team in the country). Oh goodie.
3rd match vs Beantown blue(?): 0 - 24 L
Eh.
No more rugby until after the meet in August.
5 comments:
If you feel unstable (and the gym will let you) just lift barefoot if you don't have your Chucks.
I'm commenting because I heard you weren't getting enough comments. Then it turned into an analysis of rucking.
I like discussing the more interesting aspects of sports training and specificity. If you want comments, I've got plenty!
For example, is pushing the prolwer "great training for pushing the rucks?" It certainly might seem that way, but let's examine the facts:
1) You push the prowler for like 50 yards, I assume? And your essentially running while you push it.
2) When rucking, you're moving a pile of people to get at/cover up the ball, which means pushing them only several feet (and sometimes only enough to push them off balance).
3) The short duration of a ruck (or a tackle, for that matter) and the very nature of the action, necessitates that it's a violent action.
The prowler, while it may seen "high intensity" because it hurts (and even because you're "sprinting" as fast as you can), is certainly not that violent. Nor is it on the time scale of your role in a ruck (less than 5 seconds most likely). Maybe it would be more similar to ram your shoulder into the prowler and try to flip it over.
Also, the energy systems used to push a ruck, tackle, or even push a scrum that isn't excessively long (under 10 seconds) and to push the prowler for probably even 1 trip are totally different. The prowler is an anaerobic-lactic experience (if you push it for over about 10 seconds) while the above mentioned activities are all anaerobic-alactic. Therefore, I say the Sheiko program you're doing is more specific to pushing a ruck, and even to rugby itself, than pushing the prowler.
Here's a great example: who would kick more ass at pushing a ruck, Nathan or a girl? Nathan is probably not in as good of shape as some rugby-playing girls, but his strength will allow him to throw girls out of the way easily (not to mention, his strength also allows him to push more weight further on the prowler as it is, but the prowler isn't the cause of that, his strength is).
If you have game films (especially digital ones) I'd love to see them so I can tell you why your conditioning is being done wrong, and why you should be doing more sprint training (I mean speed work, not "sprint conditioning").
Thank you for your analysis Jake, quite comprehensive. You are correct about everything, pushing a lighter prowler at speed lends itself less to strict rucking than just pure strength training.
However, rucking in the broader sense (pushing through bodies in your way) does get some help from the prowler training, and this was what I was thinking of in the first place rather than the ruck in the muck.
Also, if the prowler was loaded up heavy, pushing that (ie struggling to make every stride) would definitely be ruck/scrum like, after the hit is made and you're just driving. Pulling a heavy sled is also similar. I've noted before that basically the only equipment TPS is lacking is a scrum machine to hit and drive.
But of course, I'll keep doing Sheiko.
Good drill: load the prowler up heavy, put a ball on it, start driving it, then react to where the ball goes, pick it up, and pass it.
Eh. That's a unlikely situation, because if I'm bound in and driving, someone else is there (or supposed to be) when the ball comes out to pass it or run with it.
Those reaction drills are better for tackling (tackle, get up quick, recover the ball before the tacklee can, score.)
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