Team KL - Summary

Team KL 2013 is starting! The objective of the training over the next 6 months is to increase your full body strength, improve your flexibility through your hips and to improve your general athleticism. To be a good rugby player you need to be strong in contact, a powerful runner and tackler, injury resistant and finally you need to be able to last the distance! A perfect example is your 1500m which you recently completed. You should be aiming for under 7 minutes as a minimum at your age. General Considerations: 1. Generally speaking you are a novice trainer and dont have a lot of experience. Rightly so as you are a young man. 2. You have a range of commitments and restrictions on your time that will impact on your programme but consistency is the key! 3. You will work better if you can train in small groups and share ideas/opinions. 4. If you experience any pain/ache of annoying feeling while completing an exercise you should stop and try to work through an alternative. 5. When squatting or doing anything through the hips the key is to maintain a neutral spine. If you lumber spine curves at all then you will be more likely to hurt your back. Only go to the point where you can still keep a nice neutral spine (see picture above). Communication: At any point in time you can email me at nicholas.gill@nzrugby.co.nz to ask me any questions or get advice. Individual Feedback: The best way to get some direct one on one coaching is to either post a video on YouTube with my name in the header for Coach Nic Gill to feedback on OR to email me the clip of your movement. Either will work. I am an email away, and we can get some great results if we continue to ask lots of questions and learn what is required to get results. Train well, be well and hear from you soon Gilly
All Blacks S&C Coach

Team KL Training Plan (4 weeks)

Monday Run (Aerobic)
Wk1: 20E Wk2: 22E Wk3: 25E Wk4: 20E

Tuesday BW Circuit
Wk1: 1,2,3,1 Wk2: 1,2,3,2 Wk3: 1,2,3,1,2 Wk4: 1,2,3,1

Wednesday Gym
(Anatomical Adaptation)

Thursday BW Circuit
Wk1: 1,2,3,2 Wk2: 1,2,3,1 Wk3: 1,2,3,1,3 Wk4: 1,2,3,2

Friday Run (Fartlek)

Wk1: 20E (4x60M:60E) Wk2: 22E (4x60M:60E) Wk3: 25E (4x60M:60E) Wk4: 20E (4x60H:60E)

Saturday

Sunday

4x10reps
SwissBall DB Press Squat Underhand Chins Prone Bridge 60s then 20 crunches 3x

Mixed Fuel Session Between 7am Saturday and 6pm Sunday SCHOOL SCHOOL SCHOOL SCHOOL SCHOOL OR CLUB RUGBY TRAINING/GAMES INTERVALS Gym
(Anatomical Adaptation)

4x10reps
SwissBall DB Press Squat Underhand Chins Prone Bridge 60s then 20 crunches 3x

10min Warm Up/Warm Down including stretches Wk1: 3x 800m Wk2: 3x 800m Wk3: 6x 400m Wk4: 4x 400m Work : Rest = 2:1 e.g. 800m in 4mins = 2mins rest Each effort should be at about 80-85% effort..so trying to complete each rep as fast as possible.pace the distance

GENERAL NOTES
1. If you miss a session do not try to make it up. You will injure yourself. 2. The timings of the session e.g. Monday (pm) is a guide and this could be completed anytime Monday so whether this is before school or both sessions are completed together after school. Ideally they would be separate but if they need to be completed together so be it. 3. The Interval session can be completed Wednesday or Thursday depending on other commitments 4. The Gym training at present is simple and functional but represents the movements we MUST get strong in! Technique is king! 5. Bodyweight Circuit is functional and is not about doing the routines as fast as possible but with the best form. Straight strong back, deep hips, slow and controlled core. Slow with perfect form is your goal but without rest! 6. IF YOU HAVE ANY OTHER TEAM SESSIONS/COMPETITIONS on any of the above days, then this takes priority and the above planned session is not completed. Use a degree of common sense here. It is not about how much training you do but how effective it is. These sessions for the first month are not high in volume as I want you to become very proficient at them and I want you allow the body to adapt to the new movements and structure 7. 20E is 20 minutes at an easy pace. Easy pace is still being able to talk, e.g. have a conversation so this is very easy. 4x60M:60E is 4 sets of 60s Moderate pace followed by 60s Easy pace. Hard pace is not being able to hold conversation at all..moderate is difficult to hold conversation..so a good blow/puff! 8. Order of blocks is correct for bodyweight exercises.

Nutrition Tips
Key Points: 1. 2-3L water each day 2. Eat a Rainbow a Day (e.g. as much colour as possible in your snacks/meals e.g. lots of fruit and vegetables) 3. You should be eating 6 meals/snakes a day (every 3 hours where possible). You are all going to be doing a lot of exercise and also going through a lot of growing so ensure you are eating LOTS 4. You should be having protein e.g. meat/protein shake at least in 4 out of your 6 snacks/meals 5. 30g Almonds/Walnuts for snacks to get through to next meal are a great emergency back up when you get a little peckish during the 3 hour gap. Below is an ideal day and it is all about being as consistent as possible. When not training it is important to keep same guiding principles in place but have the flexibility to let your hair down as well. I think one naughty day a week is absolutely fine and if you have had a good 5-6 days this is not a problem at all! Wakening: Before Training: After Training / Breakfast: Drink 500mL of water Banana on way to gym OR Scoop of Protein in milk or water 1-1.5 cups of Cereal (preferably rolled oats or low fat / low sugar muesli). If you had no protein before training have some here either mixed with water or with your oats/muesli Tuna/Salmon/Ham/Chicken etc with rice cakes/rice crakers/cruskits and either some salad (e.g. tomato, cucumber) and/or piece of fruit Chicken Salad (A rainbow!!!!!!) any salad is great here could be a thai beef salad, greek salad etc. Tuna/Salmon/Ham/Chicken etc with rice cakes/rice crakers/cruskits and either some salad (e.g. tomato, cucumber) and/or piece of fruit. If you want a break from tuna and crackers for example get protein through a shake (1 scoop) and have 1-2 pieces of fruit Meat with lots of salad and vegetableskeep the colours coming! 1-2 small potatoes if you have tol! Ha ha. Green Tea / Chamomile Tea / Peppermint Tea (1 scoop of protein with water if peckish!)

Morning Tea:

Lunch: Afternoon Tea:

Dinner: Desert:

Team KL Body Weight Circuit

Skipping: Skipping for 5 minutes. Count how many times you stop and aim to reduce this to ZERO over the next 4 weeks. In week 3 and 4 every time you make a mistake and stop during this 5 minutes is 1 press up. So if you stop 6 times you must do 6 press ups straight after skipping. Complete each block without rest. For example for block 1 you will squat, crunch, calf raise, squat, crunch, calf raise, squat, crunch, calf raise before you have a rest for 2 minutes.

Bent Bear Crawl (10m) see clip BLOCK 1 (3x) Duck Walk (10m) see clip Ninja Crawl (10m) see clip

Air Squat 20x (feet slightly wider than shoulder width apart, keep weight on heels [so feet remain flat on ground] and go down as far as possible without bending your back. Keep your torso/trunk in a straight line like in photo). Ideally you will get lower and lower as your BLOCK 2 (3x) flexibility improves. See clip Crunch 20x Single Leg Calf Raise 15x each side

Press Ups (Cheek to ground, straight line from ankles to shoulders, hips nearly to ground, full extension of arms) BLOCK 3 (3x) Complete 5 really good repetitions, rest for 30s, then complete another 5 really good repetitions Prone Bridge (30s) Rower Flys (30x) see Clip

Team KL Mixed Fuel Session

Jog for 5mins easy then complete 20 deep squats, 10m Bent Bear Crawl, with dynamic leg swings etc. Complete each block without rest. For example for block 1 you will crawl, squat, run, crawl, squat, run, crawl, squat, run before you have a rest for 3-4 minutes.

Bent Bear Crawl (10m) see clip BLOCK 1 (3x) 20 Air Squats Run hard for 400m (200m out and back)

Walk Lunge (20m) BLOCK 2 (3x) Press Ups (as many as possible AMAP - Cheek to ground, straight line from ankles to shoulders, hips nearly to ground, full extension of arms) Run hard for 200m (100m out and back)

Prone Bridge (30s) BLOCK 3 (3x) Burpee (jump as high as possible) 10x Run hard for 200m (50m out and back x 2)

Ninja Crawl: http://www.youtube.com/watch?v=u8P9ft3nujs Duck Walk: http://www.youtube.com/watch?v=RCFPpPyHj68&context=C4154d49ADvjVQa1PpcFN6BI_KTgyaeaOn7O6ZCKkOdz2i4zNnuWI= Bent Bear: http://www.youtube.com/watch?v=Hci7_iwGkgc&context=C43cd9dcADvjVQa1PpcFN6BI_KTgyaeVuRkhp3wOVIXmGvpaNzLUo= Walk Lunge: http://www.youtube.com/watch?v=xYTNEh4r5PI Air Squat: http://www.youtube.com/watch?v=g1FpWEfJW1s Rower Flies: http://www.youtube.com/watch?v=1M2kDRENwKg