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MONTHLY // HEALTH AND FITNESS HEALTH AND FITNESS


EACH MONTH WE’RE ADVISED BY JAY UDO-UDOMA, SENIOR TRAINER AND NUTRITIONIST, TO EXPLAIN THE INS AND OUTS OF KEEPING FIT FOR THE SEVENS SEASON.


So it’s now the end of the sevens season and all minds are focused on getting back to 15’s. Everyone talks about bulking up and working hard in the gym to get prepared for their pre-season games and the beginning of the season. People always ask me if there’s an easy way or quicker way to put on the mass. The answer is simple. NO! Hard work and (as Geezer likes to say), yakka, is the only way to achieve those goals. Before we delve into the world of weights and


power, I would like to give a word of advice. Bulking up and gaining weight does have its benefits, but it also has its negatives as well. Mobility, flexibility and speed can be compromised if they aren’t treated with respect. The best way to avoid this is to build in mobility and flexibility training into your weekly workout planner as well as 1 motor-skills sessions where running technique is focused on. Options include; stretching, yoga, foam rolling etc. So the training type we will focus on here


is called hypertrophy, the idea being to grow muscle. There are a lot of views on the amount of reps needed for hypertrophy but I have found that between 6 and 12 is the optimum. As a result, I recommend the pyramid system so the muscle can be worked from 6-12 reps.. Now the easiest split I find is to have 2 upper body days, one legs day and a power day. This way you can get the max out of your workouts. Here is an example of a training week during pre-season:


MON Upper body (AM) – Chest/Shoulders/Abs


Yoga (PM)


TUE Stretching (AM) Rugby training (PM)


WEDS Upper Body (AM) Back/Shoulders/Abs Sprints (PM)


THURS Stretching (AM) Rugby training (PM)


FRIDAY Rest


SATURDAY Power (AM) Full body stretching (PM)


SUNDAY Legs (AM) Swim (PM)


This would obviously change once matches come in as Saturdays would be match days.


4. Duck Squat (same as sumo squat on the smith machine) 135 x 10 (negatives) 185 x 8 (negatives)


5. Lunges 3 sets of weighted lunges (65lbs) across the room


n.b. weights should be adjusted to suit.


The most important thing to notice is the pyramid structure. The Reps start high and decrease and the weight starts low and increases as the reps decrease. The percentages one should be working on are as follows:


12 reps : 50% 1rm 10 reps: 65 % 1rm 8 / 6 reps: 75% 1rm


The focus of the week has to be the weekend as this is where the hardest work is done. The majority of the body’s weight is carried in the legs so to really pile on the mass the legs are the most important. In terms of balance and rugby it helps to have more weight lower down as it brings your centre of gravity closer to the ground, which aids in terms of any tight quarter activity (rucking, scrimmaging, mauling) as well as changing direction and staying on your feet. As a result of this we will look in detail at a legs workout.


Here is an example of a legs workout: (all weights in Lbs)


WORKOUT: 1. Squat (past parallel) 185 x 15 (warm up set) 225 x 10 275 x 8 305 x 6 355 x 5


2. Leg Press 360 x 12 450 x 10 540 x 7 540 x 5 (negatives)


3. Hack Squat (3/4) 135 x 8 185 x 7 225 x 5


4/5 reps: 85% 1rm 1rm = 1 rep max


The split routine that I have outlined are suitable for advanced trainers, if you are just starting out I’d suggest a total body workout This way the workouts do not focus on one specific body part and give a more all-round workout. It is also easier to follow as instead of loads of complicated exercises you do the same thing 2-3 times a week. This is an example of a total body workout


that can be followed and increased on a week by week basis. So there you have it, a step-by-step guide to


bulking up. Remember don’t neglect the flexibility and speed work and also if your preseason doesn’t start for a while some fitness wouldn’t go amiss.


JAY UDO-UDOMA


SENIOR TRAINER AND NUTRITIONIST TARQUIN OF LONDON M +44 (0)75 8521 0713


Issue 4 / www.ukrugbysevens.com / 59


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