What a mind and body SHOCK! Learning gym RING training.
Ever been amazed at the athletes in the Olympics working the rings. Ever been in awe of the sheer size of their muscles. Ever noticed a pair of rings in the gym and went for fun with a friend and tried to hold yourself up on those rings. Ever failed miserably and went back to what you could do.
Well, Alan is doing what we all want to do, which is build his agility, core stability and strength to a position of being able to do just that.
PLAYER: ALAN WHITTEN
CLUB: INSTONIANS RFC
POSITION: PROP
HEIGHT: 6ft 4
WEIGHT: 111kgs
6 WEEK TRAINING BLOG
We caught up with after week one of the training.
“This is training like i’ve never done, i’m sore, and this is a curve of learning and thinking outside the box, Claire is giving me new training techniques that are targeting my core & strength, awesome.”
But it is just as important, equally vital to get the nutrition right. Alan is pushing his training in a targeted way like never before and without the right nutrients and fuel with a diet of real and healthy food, supplemented by proteins, carbs, and fatty acids such as fish oil, then he will not achieve his goals. Thanks to Complete Gyms Nutrition he is getting those essentials.
We caught up with his trainer Claire Withers, she said “This is the beginning and Alan is the perfect athlete to work with, he wants to improve his athleticism and is putting the work in.”
A word form the nutrition side with Peter Baird complete Gyms Nutrition, “the supplements to Alans normal diet are fuelling the explosive growth he is experiencing, proteins carbs and creatine to build and fuel his strenght and mass, and the very important fish oils supplement to maintain healthy hormone levels and fuel tendant and ligament growth, Claires training is focusing on core and strength and these supplements will be gathered by the body and targeted to these areas.”
Training schedule snapshot from the personalised programme for Alan which Claire has designed and was uploaded to Alans PT on the net web page.
Introduction
Like any program, the success of this will be from how you manipulate the training variables during the phase it is used in and how you vary the phases over the entire year. This program represents an intense phase where the athlete is aiming to increase his maximum strength. This program is to be used during the latter part of the off season and at points during the in season. To ensure optimal adaptation and progress, divide the length of your training phase into three and insert the following progression (e.g., for six week training phase):
Weeks 1 & 2 – 5 reps/exercise (10 for supplement exercises)
Weeks 3 & 4 – 3 reps/exercise (8 for supplement exercises)
Weeks 5 & 6 – 1 rep/exercise (6 for supplement exercises) Ensure the athlete has a full training background with basic strength and technique to perform this phase. Insert recovery days and weeks as per neccessary during/after the phase.
Warm Up
First take the body through a full dynamic warm up and then progressively increase intensity during warm up sets.
Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Deadlift – Snatch Grip Exercise 4 1-5 explosive 3-5 min
Chest Press – Incline Barbell Exercise 4 1-5 explosive 3-5 min
Squat – Back w/ Barbell Exercise 4 1-5 explosive 3-5 min
Row – Bent Over With Barbell Exercise 4 1-5 explosive 3-5 min
Bridge Reverse – Supine w/Feet on SB Exercise 4 6-8 2-3minutes
Quadruped Arm Opposite Leg Raise Exercise 4 3each side 2-3 mins
Hip Flexor – Kneeling Exercise 12secs
Hamstring – Seated On SB Exercise 12secs
Downward Facing Dog Exercise 12secs
Lat – Side Lying On SB Exercise 12secs
This is an exciting process that we are only at the start of, will the goals be achieved, we hope so, we think so, lets see!
