Week six and test day is upon us. As I expected Alan crushed all previous scores – 70% increase in 2 arm swing test; one arm shoulder press by 40%; clean & press sandbag by 35%
So sport specific training works! Thats all you need to know. Train as you play, move within a full range of movement and never load weights on unless you can lift it with good form.
Sounds simple but it works and as you can see in Alans case his three simple but effective tests have been smashed in only 6weeks training, and he had a weeks holiday in the middle!
Front Squat & Military Press Video of Alan – Click Here –
If you followed our training you will have noticed the simplicity of the workouts. Structured for Alan were exercises that strengthened his week areas building huge gains for his play as a Prop. Clean and press on the kettlebell were in every workout and I was able to keep the reps the same and increase the weight from 24kg to 32kg in six weeks. Why clean and press? Because it is a big exercise that requires shoulder strength and stability and works your hamstrings and core. Its a fantastic exercise when done properly.
So after the tests I had a special treat in store and started Alan working with double bell drills. I also had him playing with a 8kg weighted club. Its great to keep your training fresh and introduce new exercises or equipment, one of the best ways is to train with a personal trainer who knows how to get the best out of each body they train.
Train to play and play to WIN!!
Here are Alans test results and his ‘fun’ workout!
. 6 minute swing test. Two arm swing 20kg. Was 116, New score 197
. One arm shoulder press 20kg one minute each arm. Was, right arm 22 left arm 20. New score right arm 32 left arm 27.
. Clean and press sandbag 1 minute. Was 13. Now 17.
EXCELLENT. Good work from Alan and great increase in scores.
That was Alans warm up and here is his workout.
Doulde bell front squats, 2x20kg bells. 8 reps.
15 secs recovery
2x16kg bells double bell swings.
15 secs recovery
Weighted club Shoulder press. 6 each arm. (sounds easy as 8kg its a very difficult bit of kit great for grip strength and shoulder stability)
2mins recovery
4 sets
To finish we done a shoulder rotation to swing on the club. After three sets time was up and we stretched all major groups as usual.
Great job and great client, well done Alan.
A massive project by Claire and a massive well done to her, she has been amazing throuout this and we totally recommend her to rugby clubs. Absolutely professional and boy does she know her stuff. Alan has been in a massive growth cycle through this and combined with Instonians training his body weight has increased, his fat has decreased, his dynamic strength has increased, his ability to concentrate while fatigued has increased and all the way through he has been feeding his body the right nutrition, with the right protein and calories and revovery nutrition from Complete Gyms Nutrition.
It has been an honour for InTouch to work with such professionals.
Alan, Claire and Peter Baird have excelled themselves doing themselves and proud in the case of Alan Instonians RFC will be proud to call him one of their own!
Well done guys.
Training From Claire Withers Pt & Peter Baird complete Gyms Nutrition – contact them to improve.
View Complete Gyms Nutrition Website Click Here
View Claire withers Personal Training Website Click Here
