InTouch has teamed up with two local experts, Claire Withers – Personal Trainer – and Peter Baird – Complete Gyms Nutrition – to train an advanced level rugby athlete Alan Whitten.
Required Outcome: After an intial consultation with Alan, Claire & Alan have identified a 25% increase in key specific areas, is the desired outcome! Peter Baird has supplied the supplementation and diet programme required to fuel Alan’s gains.
This is the first installment in a blog which will last for 6 weeks.
PLAYER: ALAN WHITTEN
CLUB: INSTONIANS RFC
POSITION: PROP
HEIGHT: 6ft 4
WEIGHT: 111kgs
A modern prop forward, Alan wants to improve his strength and power as well as core stability, which will impact his agility and dynamism in training and on the pitch.
Personal Trainer: Claire Withers.
As a personal trainer Claire offers a wealth of experience to her clients. Claire was a physical instructor with the military for 10 years and knows how to get the best results out of everyone she trains. Claire can train and advise you on the best techniques to re-shape and sculpt your body to the shape and condition it deserves.
Qualified to the highest standards her competencies are uniquely suited to the environment of rugby.
“Alan is a very determined young man and impressed me with his attitude and willingness to improve further his rugby fitness.
Before any sportsman or woman starts a training programme it must firstly be specific to their needs. If you follow a pre-made programme it may increase your strength or speed but if it were personal to your needs you would gain so much more.
One of the easiest assessments to do is an overhead squat. It gives the trainer an insight to any weaknesses or imbalances within the body. On Alan his movement patterns were all excellent and for a man of his size he has an excellent starting point to the training programme we will be following.
One of the areas Alan feels he is weak on are his hamstring and glute strength. He would also like to increase his core strength and stability. As he is a prop a programme designed to include exercises to target these areas will have a direct impact on match day. He will have more power, strength and stability which in his position is vital.
I carried out three tests on Alan which will be done again in six weeks. I would like to see an 25% imorovement on all tests.
1. One arm 20kg kettlebell shoulder press. One minute on each arm.
Right arm – 22. Left arm – 20.
2. 20kg sandbag clean and press. One minute.
Result -13
3. 20kg two arm kettlebell swing test. Six minutes.
Result – 116
The workout we then done is as follows.
20kg kettle bell squat, catch and press. 10 reps.
15seconds recovery
TRX jacknife. 10 reps.
15 seconds recovery
Lateral high knees with a 10 stride sprint x 4.
15 seconds recovery
Tyre flips. 10 reps.
Two minutes recovery and repeat for three sets.
I will train Alan once a week. He will have a programme to follow which will be specific to his needs.
During our sessions I will be mainly using kettle bell, Olympic lift and bodyweight training.
Nutrition Advisor: Peter Baird – Complete Gyms Nutrition
Nutrional adviser to Newport Gwent Dragons, advising on player supplement protocols, supplier to Matt Lovell – Nutritionist for the RFU, also the nutritionist for the English national rugby team, Olympics track and field athletes as well as a range of premiereship soccer players – Peter is uniquely positioned to tailer the right supplementation to Alans diet. He has designed a nutrition programme for Alan which will give his body the fuel to grow and recover before each new workout.
Complete Nutrition are a local company specialising in sports supplementation. they have an international presence.
Supllements Being Used
Kinetica – Complete:Advance blend of protein, carbs, fats and amino acids.
Phd Creatine: Plan designed by Dr Eric Serrano, from USA, designed to maximise the benefits of creatine through loading it properly into the body and maintaining this peak effect.
Super EPA: Advance fish oil formula, cleans the body of inflamation and maintains all natural hormone levels, brain function and over all healing.
“Since Alan is now intensifying his regime over the next 6 weeks this nutrion plan will put his body in the best position to benefit and gow his key areas agility, speed and strength, the body cannot do this without the right fuel, no matter how much training you do!”
In the following six weeks we will follow the Alans training and explore the benefits of direct training with a qualified professional and diet supplementation. Will the desired outcomes be achieved. We we think they will, Alan, Claire & Peter represent the perfect mix of personal drive and the desire to achieve witht he right inputs of expertise in training and nutrition.
Watch This Space.
View Complete Gyms Nutrition Website Click Here
View Claire withers Personal Training Website Click Here
