Weights/PT/training - HC Rugby Gym Training, etc. - HC Rugby

Weights/PT/training

Filed under: , Author: HC Rugby

hi guys, take a look at the weights schedule and fitness training regime, give some comments if u like. let's try out this programme and see whether it's too much or too little :D



HC Ruggers PT Programme



Weights training programme

  • 3 times a week
  • Mon – 3.30pm
  • Wed – 2.30pm
  • Fri – 4.30 pm

Advisable to do weights on mon wed fri as it doesn’t clash with trainings, won’t leave you tired for training.

  • After weights, do PT at terraces (throwers’ style)
  • Wet weather PT – Circuits at area outside audi

1st session

Repetitions

Bench Press

Shoulder Press

Squats or leg press machine

Backraise

Snatch

Ham curl

3 x 7 times, 60-70% max weight

3 x 7 times, 60-70% max weight

4 x 6 times, 70% max weight

3 x 8 times, weight tentative

3 x 6 times, 70% max weight

3 x 6 times, 70% max weight

2nd session

Repetitions

Clean

Sit ups with weights

Side bend

Lats

Deadlift

Shoulder press

3 x 6 times, 70% max weight

3 x 12 times

4 x 10 times

4 x 6 times, 70-80% max weight

4 x 6 times, 70% max weight

4 x 4 times, 70-80% max weight

3rd session

Repetitions

Snatch

Backraise

Squats or leg press machine

Lats

Ham curl

Bench press

4 x 6 times, 70% max weight

3 x 10 times

3 x 6 times, 60-70% max weight

4 x 6 times, 70% max weight

3 x 6 times, 70% max weight

3 x 8 times, 60-70% max weight




Coordination exercises

After every training:



-yuteng

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Gym Training, etc.

Filed under: , Author: Li Xi

hi again,

in case you guys are scratching your heads wondering about how to punish yourselves with the assortments of weights machines available in school, take a look at scrum.com's rugby fitness resource.

it's specially aimed at fitness/strength training for rugby. here's the link:
http://scrum.com/1449_1452.php

they even have structures for an entire training year from off-season leading up to during season. and remember strength training has to be combined with proper nutrition for max effect. so work hard on it but try not to kill yourselves.


cheers!

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The Team

" ...when you get old in life, things get taken from you. that's just part of life. you only learn that though when you start to lose those things. that's when you find out that life's a game of inches, as is rugby. because in either game, the margin for error is so small. one half step too late or too early, and you don't quite make it; one half second too slow or too fast and you don't quite catch it. the inches we need are everywhere around us. they are in every break of the game, every minute, every second. in this game we fight for that inch. in this game we tear ourselves and everyone else around us to pieces for that inch. we claw with our fingernails for that inch because we know that when we add up all those inches, it's going to make the difference between winning and losing, between living and dying. and i tell you this: in any fight it's the man who's willing to die who is going to win that inch. the six inches in front of your face, you've got to look at that man next to you, look into his eyes. now i think you're going to see a man who will go that inch with you. you're going to see a man who will sacrifice himself for the team because he knows when it comes down to it you're going to do the same for him. that's the definition of a team. and either we play as a team, or we die as individuals. "

N O T I C E B O A R D


For May and June
trainings will be on:
- Monday, Wednesday, Friday
- 4.00pm to 7.00pm
- rain or shine
- bring boots, mouth guard, and training attire
- meet at 4pm or earlier at Hugo's class bench
- pls sms russell, hugo or shawn if you are unable to attend training, a valid excuse must be provided
- start doing warm up on your own and be ready for training

Unless otherwise noted.


Current training activities:
- 1 hr of weights at salt centre
- 1 hr of running and exercises at the terraces
- remaining time to be used on ball skills and techniques


There will now be a monthly collection of $10 to pay for fees such as the food after weights.
Rmb to pay Jing Yi every month and do not delay in the payment


JTS is over... those who didnt go pls also pay jingyi $20


pls take note of the new announcements and pass the message around.


Short Term Goals

Goals for the months of November and December:
-BUY A PAIR OF USABLE BOOTS AND BRING THEM TO TRAINING(don come and say i bought a pair but i left them at home cuz i scared they get dirty)
-BUY/STEAL/ROB, whatever, just get a freaking bottle to training(don say i have a bottle but i dint bring it cuz singapore is humid enough for me to drink from the air)
- FITNESS first:
make use of the holidays to enhance your level of fitness- jog/weights etc. on your own and ensure that you can last at least half match(40 minute) when January approaches
- Ball Skills:
yes, time to get back those nice and simple passes. focus on accuracy n getting your ball to your team
- Contact:
Focus on not getting injured, cutting high/dangerous tackles and getting the basics of contact right
- Team Chemistry:
its not about you n tt try. its about your team, your team and your team. have fun, bond and find that "touch" with one another. By the time season approaches, as Li Xi puts it "know/recognise each other just by looking from the knees down, cause thats all you see in match when you are down."
- YOU:
so many things, so little time... yea, its up to you to make the commitment to come down and give your best. The holidays will be over in no time, so make the best out of this period and play your hearts out!

Goals for the months of August and September:
- Don't lose your balls nor your ball skills
- Pay up all your debts!
- Finally settle our jerseys/shorts
- Start getting all your little/BIG juniors to join Rugby(yes judokas, track sweepers, etc.)
- Mug hard for promos and don't get retained...

Goals for the month of July:
- improve everything
- regular attendance
- train in jerseys/shorts :D
- to be added.....

Goals for the month of June:

- don't lose contact with the game just because of mugging
- thank Lixi

Goals for the month of May:

- know the game
- improve passing



Season Goals & Records


Season Goals (2009):

- win 1 pool match
- progress to next round


Other Results (2008):
vs. LiXi Testimonial Team - LOST - 50 to 0
vs. Seniors (JC2 2008 Batch) - WON - 21 to 5

Season Record (2008):
vs. NYJC - LOST - 22 to 5
vs. ACJC - LOST - 82 to 0
vs. PJC - LOST - 20 to 0
vs. RJC - LOST - 86 to 0


Season Record (2009):
vs. ACJC - LOST - 80 to 0
vs. SAJC - LOST - 80 to 0
vs. CJC - LOST - 17 to 5
vs. MI - LOST - 67 to 7
vs. PJC - LOST - 64 to 0

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