The sport I am aiming to improve my performance in is Rugby. Playing the Loosehead role, the left prop, muscular strength in my shoulders, pectorals, triceps and deltoids is very key (as these muscles are required to tackle, ruck and pass) as well as some lower body muscles required in a scrum and side / back muscles. Apart from looking at singular actions in rugby, one very vital component is cardiovascular fitness, to be able to survive the full 80 minutes without wilting or resting.
My goals are S.M.A.R.T…
Specific = Sport, Rugby. HRE components; Muscular Strength, Muscular Endurance, Cardiovascular Fitness
Measurable = Strength in shoulders – weight on shoulder press
Strength in triceps – weight on kickbacks and chest press
Cardiovascular Fitness – score on bleep test
Strength in Quadriceps – weight on leg press (few examples)
Achievable = I know, from personal experiences at gym and training sessions prior to this, that over the course of the time period I will be able to increase 1/2 weights or 4 -6 reps easily. I am confident and will be able to do it, for example my bleep test score, before the PEP is a 6, I know I can better that as I was slightly ill on the day of the multistage fitness test, meaning I could not perform to my best. So, I can achieve the targets I have set out and they are not farfetched.
Realistic = I have access to the school gym for training sessions and a local gym membership if I feel I need to improve further
Time Bound = this will take place over a course of 6 weeks.
Each one of our training sessions consisted of both a circuit training session and a weight training session, in that order. As we know circuit training primarily improves cardiovascular fitness, and weight training focuses on muscular strength and endurance. Here is how I completed some of my various stations and machines…
To perform a tricep kickback, stand slightly poised forward with your head and keep your predominant foot forward to balance yourself while doing this task, or if required, use your free hand to balance by placing it on a workbench. Continuing, grip the weight required in your hand and makes sure your elbow is bent and your arm is directly behind you, posture is very important (stance). Your arms should look as if they are preparing to do a tricep dip. From this position you may start. Pull your arm back until almost level with your elbow, and then go back down. The action of pulling up is a concentric isotonic contraction of the Tricep; we know this as the tricep shortens in length as we perform this task.
Seated Leg press;
To perform a seated leg press repetition, sit down on the seat of the machine firstly. Then lift your legs and place your feet on the rubber pads directly in front of you. If you do not change the seat settings so you can place your feet on the pads easily, you may harm yourself in the process of placing your feet on the machine, even pull a muscle. Moving on, once in place, select an appropriate weight and depending on the mass or flexibility of your legs place the seat at an appropriate height to suite your individual needs. Then you may start. To perform a repetition is easy, but the first one may be difficult as you have to push off the seat to begin with. To do a repetition, push against the pads with the strength in your lower body and you will be pushed back on the machine, then go back down and repeat this. While doing this exercise, the main muscle targeted is the quadriceps, the gluteals may be an assisting/ secondary muscle in this. As you exert force against the machine, and move backwards on the seat, your quadricepses do an eccentric isotonic contraction.
HRE / SRF
M - Endurance
M - Strength
Standing Broad Jump
Sit and Reach