“Alan’s progress is great and I am noticing an improvement on his KB technique. He has taken on all new teaching points and is becoming a KB addict!”
Claire Withers
Quite a comment from the Personal Trainer bringing alan through this 6 week programme.
This weeks workout included
Warm – recap of bell drills. Alan had sore hamstrings so a light swing warm up soon got rid of that.
.24kg KB clean and press. Reps were three right, three left, two right, two left, one right and one left.
.30secs recovery
.28kg 1.30sec any swing on KB. (Two arm, one arm or alternate)
.2mins recovery
.4 sets.
.2nd 3rd and 4th sets were done using a 28kg for the clean and press and a 32kg for the swings.
.25kg punch bag sumo squat lifting it to alternate shoulders.
.16reps.
.15secs recovery
.32kg KB overhead walk, 20secs each arm.
.2mins recovery
.4sets.
The agreed outcomes of this 6 week blog were a 25% increase in specific areas. As yet we have done know test to see if the targets are being met, but all the indications seem to say we are heading in the right direction.
If Alan achieves his goals he will it stands to reason be potentially 25% better on the pitch during games – this is a massive improvement and a massive edge to bring to a game of rugby – Lets see if it can be achieved!
#”>TRAINING VIDEO – CLICK HERE
.Gym rings. Dip hold 30secs.
.Gym rings. Under arm pull ups adding in a knee tuck. 6reps.
.2mins recovery
.3sets.
We were able to increse the weight on the clean and press and alan had the strength and most important the technique to allow this.
The workout is high intensity and in many movements Claire has copied what he does on a pitch. Its a tough session and as always Alan just asks how many reps and gets on with it, he is a pleasure to train!
The importance of rest and nutrition cannot be stressed enough here. If you are about to embark on a new regime then Complete Gyms utrition are offering a 15% discount to the first 15 readers to request this by email to garry@intouchrugby.com and will write a tailored nutrition protocol, also we recommend you speak to Calire Withers PT, as she has immense knowledge on training for rugby and it is important to get ahealth check before pushing your training as seriously as Alan.
