2015 JHTV Fitness Review – Best of the Best Part 2

2015 JHTV Fitness Review – Best of the Best Part 2

Once again we have rounded up the best JHTV Fitness videos for you to feast your eyes on.

The first is a Rugby HIIT Conditioning Session.

The idea of the session was to get a fitness top-up. Keeping everything bodyweight until the upper body circuit.

The session in the Rugby HIIT Conditioning video is the following;

Exercise One: Versaclimber Sprints

30-seconds on - 30-seconds off x 5 sets.
Rest for two minutes

Exercise Two: Battle Ropes

You start each set with a down and up and the beginning and end. 30 seconds on 30 seconds off x 5 sets
Rest for two minutes

Exercise Three: Prowler Push

30-seconds work pushing it backwards and forward. 30-seconds rest x 4 sets
Rest for two minutes

Exercise Four: Overhead Squat

30-seconds work then 30-seconds off. If you watch the video you will see that my range is not particularly good and need adjusting. I try to go only as deep as I can keep some form. Perform this for x 4 sets
Rest for two minutes

Exercise Five: Upper Body Circuit

Lateral raise, Bicep curls, Shoulder press. Perform 10x reps of each of the three exercises
Rest for two minutes

Exercise Six: Versaclimber Finisher

Perform for 1 minute as fast and as far as you can.

The second video is a Masterclass on the Bench Press

No doubt the most popular exercise in the gym is the bench press. It's the first thing that anyone starting out goes for and it's the one thing that people always want to know. “How much can you bench?” Its not integral for a rugby player, but it has its place in certain gym routines.

My simple tips are as follows:

  • Keep you back and head on the bench.
  • During the movement keep your body and neck still
  • Make sure you have a full range of motion. No half reps
  • Tempo is key to the movement. If you are building muscle you need time under tension. Power be explosive.

The third video is a Legs Weights resistance workout

This workout comes from James' new RugbyFit eBook

Too many rugby players and general gym goers spend their time working on upper body sessions. Don’t get me wrong upper body strength is important. However this is a taste of a really good leg session which James has done.

Exercise 1A  (Stand alone)

Back Squat - 4 sets of 10 -12 reps
Rest for between 1-minute and 1-minute 30-seconds between sets

Exercise 2A (Superset)

Romanian Deadlift - 3 sets of 10 reps
Perform 1 set and move straight onto Exercise 2B

Exercise 2B (Superset)

Bulgarian split squat - 3 sets of 8 reps each leg
Rest for between 1-minute and 1-minute 30-seconds. Then return to Exercise 2A & repeat set

Exercise 3A (Superset)

Seated leg extension - 3 sets of 10 reps
Perform 1 set and move straight onto Exercise 3B

Exercise 3B (Superset)

Glute Bridge - 3 sets of 10 reps
Rest for between 1-minute and 1-minute 30 seconds. Then return to Exercise 3A & repeat set

Exercise 4A (Superset)

Glute Ham Raise - 3 sets 10 reps
Perform 1 set and move straight onto Exercise 4B

Exercise 4B (Superset)

Standing calf raise - 3 sets of 10 reps
Rest for between 1-minute and 1-minute 30 seconds and then return to Exercise 4A& repeat set

– Entry was posted on December 28th, 2015 by James Haskell

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