Post by brad on Jul 25, 2014 23:54:54 GMT -5
This was discussed on the 7's Whatsapp to get folks prepped for another national run next, but ultimately it is open to the whole team. It would be great for 15's too.
The gist is a TOTALLY VOLUNTARY group of folks will participate in some fitness testing once every 2-3 months on some basic metrics to get in shape for competitive rugby. Anyone is welcome, but do not say you want to be a part of this group if you do not plan on seriously training and participating. This will not be a hand holding session. I want to keep this group down to folks that are actually going to participate and that we will not, as a group, have to chase down to make testing and training sessions.
I said I would organize it, so here are the tests we will be using. The idea is to keep the tests as simple as possible while showing strength and fitness levels.
Upper body strength- Standing Press 1RM
Demo: www.youtube.com/watch?v=GqQ-pQLbpT8
Lower body strength- Barbell backsquat 1RM (hip crease must break parallel)
Demo: www.youtube.com/watch?v=FVKEl4Wxoqc
Upper body endurance- 100 burpees for time
Lower body endurance- Yo-Yo Intermittent Recovery Test
Explanation and Demo: www.youtube.com/watch?v=zeKHw-K5FuQ
All Blacks running it (think anyone can get to 19.2?): www.youtube.com/watch?v=nwYx62e2VJI
40 yard dash- Because we are Americans and fuck metric. Hand timed.
The above tests are pretty tried and true tests for seeing raw strength and max endurance levels. Should give us a good idea of where we all are. Test scores will be posted for the scorn of all others. I'll probably be making a What'sapp group for those that are interested. Post below if you are in or not.
The gist is a TOTALLY VOLUNTARY group of folks will participate in some fitness testing once every 2-3 months on some basic metrics to get in shape for competitive rugby. Anyone is welcome, but do not say you want to be a part of this group if you do not plan on seriously training and participating. This will not be a hand holding session. I want to keep this group down to folks that are actually going to participate and that we will not, as a group, have to chase down to make testing and training sessions.
I said I would organize it, so here are the tests we will be using. The idea is to keep the tests as simple as possible while showing strength and fitness levels.
Upper body strength- Standing Press 1RM
Demo: www.youtube.com/watch?v=GqQ-pQLbpT8
Lower body strength- Barbell backsquat 1RM (hip crease must break parallel)
Demo: www.youtube.com/watch?v=FVKEl4Wxoqc
Upper body endurance- 100 burpees for time
Lower body endurance- Yo-Yo Intermittent Recovery Test
Explanation and Demo: www.youtube.com/watch?v=zeKHw-K5FuQ
All Blacks running it (think anyone can get to 19.2?): www.youtube.com/watch?v=nwYx62e2VJI
40 yard dash- Because we are Americans and fuck metric. Hand timed.
The above tests are pretty tried and true tests for seeing raw strength and max endurance levels. Should give us a good idea of where we all are. Test scores will be posted for the scorn of all others. I'll probably be making a What'sapp group for those that are interested. Post below if you are in or not.
