Doc_Hades wrote:It sounds like you're playing the same position I did last year in rugby. I wore the #4 jersey.
To be honest my suggestion is to start strength training immediately. Get yourself onto a reasonable plateau in like 7-8 weeks, then once the season starts taper off of your strength training to two sessions per week.
I am already doing Mark Rippetoe's Starting Strength program, which features squats, deadlifts, power cleans, bench presses, shoulder presses, and pullups. I am doing it, for the time being, with the main goal of maintaining lean body mass as I rapidly lose fat. Later, I'll work on building strength and muscle mass. For now, it is strength workouts (among other things) twice a week, at modest weights, with slow linear progression.
Doc_Hades wrote:For lock I did a lot of strength training routines but it really wore me out.
I would recommend training little more than pistol squats, back bridges, chinups, and handstand pushups. That's all you really need. Then use a jump rope to cover up your weak points and make sure they use an agility ladder in training.
Do some accessory stuff like weighted one-legged calf raises, maybe situps, and grip work too.
Comparable barbell work would be either oly lifts (which are straight dynamite for a lock), or deadlifts and military presses. You can round it out with some bench press too.
Thanks, I'll bear this advice in mind. It looks like NG and II have this covered, especially if I do some of the II dumbbell workouts with barbells now and then. I like dumbbells for the explosive lifts, but barbells are great for deadlifts. There is just something I really like about picking heavy weight off the floor.
Doc_Hades wrote:As a forward, you don't have to worry about being as fast or agile as the backs, but it helps to have good footwork when tackling. What you mostly have to worry about is your lower back.
Also make sure to eat a lot (and reasonably clean) during the season. I dropped 3-4 pounds just from playing in tournaments. I also lost about 15 pounds on my deadlift. It's not something to worry about (strength wise), just something to be aware of.
I plan to do some SAQ drills this coming Fall, just to develop faster feet.
As for eating well.... well, if there is one thing I have got absolutely locked down it is a high quality diet. Losing an average of 2.52 pounds per week (1.14 kilos) for 65 weeks requires a lot of discipline, especially when on a mostly Paleo diet. I am looking forward to bringing this discipline to an athletic training diet. High quality nutrition is the foundation upon which athletic excellence is built.
Doc_Hades wrote:That's quite interesting. I'm impressed that you have lost that much weight with moderate exercise. Nothing wrong with crossfit imo but they need better form police in their gyms.
Well, hard exercise as a means to lose weight is a good strategy for people who are merely overweight or moderately obese. But it doesn't work so well for people who are really fat, like I was. At 49% BFC and 425.6 pounds (193 kilos), I was Class II Super-Obese, and utterly incapable of doing a variety of exercises. But, I could walk briskly, so I did that. And as the fat came off, I expanded the variety and intensity of my exercise.
Much of the advice circulating out there on how to lose fat works well for modestly fat people. But for really fat people, who quite literally have a very different metabolism and hormonal profile, much of the traditional advice doesn't work so well. For example, most fat people suffer from elevated blood sugar and insulin levels, so they are told to go on a low-carb diet to lower insulin and thus fat storage. Problem is, if a person is really fat, they have to low-carb diet for a really long time. Chronic low-carb dieting depresses metabolism and screws up numerous hormone levels. Thus, really fat people can't go on continuous low-carb diets. They need to integrate twice weekly carb upcycles, and take a two week break from dieting entirely every so often to restore metabolic rates and hormonal balance.
These days, I am rapidly peeling off most of the remaining fat - about 50 pounds to go - but such low caloric intake doesn't support lots of hard exercise. So I exercise moderately, enough to maintain muscle mass and slowly improve conditioning. My primary goal right now is getting rid of the fat as quickly and yet as safely as I can. After that, I switch over to increased caloric intake and ramp up much harder and more frequent training.
Doc_Hades wrote:I was not aware that you were 46. My training bit won't be much different except incorporate some twisting motions into your workout, and go slow. What I noticed with the older rugby players who whored onto our team was that they were not quite at limber as the younger players. Most of them were bulked almost beyond belief but they couldn't twist around to pass backwards as quickly. So maybe give russian twists a shot for ab work.
Go slow, I pulled a groin muscle in floor hockey once and that was pure misery for about six months. Twisting type stuff prevents these kind of injuries. Leg raises and stuff like that. Good work so far man.
Thanks, Doc, I appreciate the age specific advice. I have been doing some Power Yoga workouts to help build flexibility, and one of these days I'll get going with the foam roller.
I have done pretty well with avoiding injury so far. I am able to exercise much more intensely than a year ago, but haven't really gotten injured. Several years back, during a previous attempt at fat loss and fitness gain, I kept an exercise journal. Back then, I was taking ibuprofen three or four time a week, and all I was doing was brisk walking and stair stepping. Nowadays, I might take ibuprofen once a month, and I am lifting weights, prowler pushing, hill sprinting, playing with medicine balls, etc.
What is the difference between nagging aches and pains back then and no injuries now? I think it is mostly the fish oil and Paleo diet which is very low in foods which cause silent inflammation.
Doc_Hades wrote:I have not bought infinite intensity but never gymless is definitely primo for rugby training. My advice so far is just pare off some of the exercises. Doing too many in a week will wear you out. The general rule is that it takes 8 weeks to acclimate to a certain type of strength exercise.
Yeah, in looking over the 5-day cycle of NG with 4-On, 1-Off; I realize there is no way I could sustain that AND do rugby practice three times per week.
I am thinking of spreading those four NG/II workouts days over the course of seven days instead of five, to lighten up the load a bit for my aged ass, and even then dropping NG/II workouts when I really need the rest and recovery.