SteveTaylor wrote:Always remember that this is actually very easy :-)
It is?!?!? Playing rugby is a cakewalk? Huh. And here I thought it was going to be really tough and all. Gosh, I'm sorta disappointed - I was hoping for a real challenge. Maybe I should try something that'll really kick my ass. Hmmm. Wait, I know! Badminton! YEESSSSSSS!!!!
SteveTaylor wrote:First of all the most important thing is, as you have identified, the rugby skill training sessions.
These will include elements of strength and conditioning in them anyway as well as the skill training.
I actually participated in a session of touch rubgy with the team when I visited one of the practices. And yes, I immediately realized that I need plenty of conditioning work. Conditioning and upper body strength (all the differents kinds of strength) are my most glaring weaknesses. Core and lower body strength are relatively better by comparison, but poor overall. I have a lot of work to do in the coming months and years.
SteveTaylor wrote:Once you are able to do all of these sessions per week, which you are, then you can try adding more stuff in. Ask your coach to give you the priority for training - strength (endurance or max) or conditioning? Once he has told you then add an extra session for that in per week. See how it feel after a couple of weeks - when you are ready add in another routine, for whichever one you want to focus on. You do not need to drop into the 40 day plan whilst juggling rugby as well - if you are reasonably new it will simply kill you and be very frustrating.
Steve, I'll follow up on that advice to consult with the coach. Pre-season conditioning starts in late January and runs through March, which should give the coach enough time to assess where I need more focused work. This is followed by plenty of spring scrimmages and pickup games, Summer 7's (which I don't know about just yet - would be great for conditioning), and then the main Fall season. So I'll have a good seven months of rugby skills as well as strength and conditioning work before the main season. I can improve quite a bit in that amount of time, though I'll still be quite raw.
In further thinking about the Tue-Thu-Sat rugby practice/match schedule and the II/NG 4-On, 1-Off schedule, here is what I came up with:
Given my age and poor fitness, I'll need time for recovery and rest until I get more fit. Three-a-week rugby practices takes priority. I'll drop the 4-On, 1-Off schedule, and instead intersperse those four II/NG workouts with the rugby practices over the course of one full week. That means doing those four workouts over seven days instead of four days, along with rugby practices. Likely this will be too much work, especially at first, so I'll drop II/NG workouts as needed to allow for sufficient rest and recovery. I'll adapt the strength focused workouts to my specific strength needs, but mostly keep the conditioning workouts, scaled to my fitness level but still challenging.
SteveTaylor wrote:The biggest killer of trainees is lack of patience, they try to add every exercise they see and end up spinning their wheels for a few months and eventually quit. Luckily you have your brain switched on by the look of it so this wil not be you.
Oh, I wouldn't be too sure about that brain switched on part.
Over the past year of weight loss with large daily caloric deficits, I have repeatedly let enthusiasm get the better of me and wound up over-exercising. Nothing disastrous that a few days of rest couldn't cure, but still too much exercise which my diet couldn't sustain. And even though I know better, even still today, I occasionally do overexercise. On the one hand, it is good that I have so much enthusiasm and like the work. I am really looking forward to a normal diet when I'll be able to workout a lot more.
But, I have to temper that enthusiasm so that I can train properly, and build up greater recovery capacity, so that some day I can train as intensely and frequently as my ambitions. Happily, I have learned a lot about the power of patience and persistence over the past year.