“This week we had a great session and were able to increase the weight on the renegade row to 16kg instead of 12kg. All other exercises are looking great and on the clean and press Alans technique is looking smoothe.
Training for a sport is not an easy task and it needs to be specific to what a player needs. If you are a prop why should you bench press massive weights? What movement in a match requires you to lie on your back and press a heavy weight from your chest? 
The bench press does increse strength in the chest but apart from that it has no real use to an athlete. If you train like a body builder then you will never improve on the areas that will move you a step above your team mates. Train smart to play smarter!
Here is Alans workout, remember he is back to squad training so I am careful not to overtrain him on our sessions.
Foam roll – Quads, hamstrings and IT band.
Dynamic stretches for the lower body.
Kettle bell warm up with a 16kg and 20kg. Recap all exercises with checking form and technique. 
Static stretch hamstrings, calf, hip flexors and lats.
32kg KB. Clean and press 3.3.2.2.1.1.
30 sec recovery
Gym rings underarm heaves with a slow downward phase. 8reps.
30 sec recovery
20kg KB. Any swing ie 2arm, 1arm or 1arm alternate for 1min 30 secs.
2mins recovery. Four sets.
Renegade row without the pressup. 16kgs (up from 12kgs last week). 6 reps each arm
20 secs recovery.
punch bag sumo squat to alternate shoulders. 14 reps.
20 secs recovery
32kg KB overhead walk 25 secs each arm.
2 mins recovery. Four sets.
Finished off with four minutes 2arm swing with a 24kg bell. Alans choice on reps and rest taken.
Static stretch entire body.
So another hard session for Alan and next week its test day! My prediction of a 25% increse on all results is well in the bag, in fact i think Alan will smash the tests to bits and think of it as a warm up.
If you cant remember the tests here they are with Alans results.
2 arm swing test for 6 mins. 20kg bell. 116 swings
1arm shoulder press for 1minute on each arm. Right 22 reps, Left 20 reps.
Clean and press sandbag for 1 minute. Reps 13.”
Blog written by Claire Withers PT.
This has been a phenomenal 5 weeks so far, and thanks to Alan who has kept to the nutrition regime from Complete Gyms Nutrition, and the Training from Claire Withers.
View Complete Gyms Nutrition Website Click Here
View Claire withers Personal Training Website Click Here
