Holidays are meant to be for resting! Or are they?

Holidays are meant to be for resting! Or are they?

Sadly, being a professional rugby player, down time and a few Piña Coladas by the pool are not such a frequent occurrence.

If you do get away for a few days, then more often than not you still have to train. So on a recent trip with my partner in crime Paul Doran Jones, we grabbed a few days in Marbella for some sun, sea and food. Well actually it was all about the pursuit of one thing and one thing only, trying to fulfill the dream of being becoming BLT - Big, Lean and Tanned!!

Lucky for us, our friends at Ultimate Performance, Nick Mitchell and crew, have opened an unreal training venue in Marbella. This place is absolutely wicked. So on one of the days, we decided to head down there with our mate Vaughan who is an ex-marine and veritable man mountain. 

It’s one of the best gyms I have ever been too. Just to cap it all, they have this amazing out-door area, where you can execute all sorts of functional circuits.

The sun was out, so the three of us decided to put together a little session. As you can see from the video it was pretty tough, but you can adapt the sessions to the equipment you have in your own gym, adjusting the sets and reps to suit your level. The key thing to remember behind everything I suggest is to ensure you always tailor-it to match your needs. Now you can Train Like a Pro but safely! 

The session was a power endurance circuit. I talk more about power endurance in my new RugbyFit eBook. It’s great for rugby players, and sports people. If you want to find out more then have a look here www.jameshaskell.com/learn-more-ebooks.

You can sample direct pages from the book and preview for yourself the kind of advice I am offering to share here.

I have also written a blog about it which you can read here.

We did this session in a group of three. So apart from the last set of exercises, two of us rested while the third one worked. You can do this with partners or on your own.

Remember, if you don’t know how to perform any of the exercises described below and can’t work the technique out from the video, then you can always simply Google the instructions. 

As you will see in the video, like an absolute muppet, I did the session in just my socks, as I had no gym shoes. Worst idea ever!!! Under no circumstances ever do this.

 

UP Power Endurance Circuit

Exercise One - Yolk Walk or Barbell Carry.

30-metres there and back. That constitutes one rep.  Perform a rep, rest for between 30 to 45 seconds, and then go again. 

Perform four reps in total. If you are doing this with a partner, you rest whilst they work and vice versa.

Rest for two minutes between exercises

Exercise Two - Tyre Flip

As with exercise one work out and back 30-metres. 30-metres constituting one rep. Perform a rep. then rest for between 30 to 45 seconds, then repeat the exercise. 

Perform four reps in total.  If you are doing it with a partner you rest whilst they work and vice versa.

Rest for two minutes between exercises

Exercise Three - Sled Drag and Sled Pull

Drag the sled for 30-metres. Then turn and pull the sled for 30-metres. This constitutes one rep. Perform a rep, rest for between 30 to 45 seconds and go again.

Perform four reps in total. If you are doing it with a partner you rest whilst they work.

Rest for two minutes between exercises

Exercise Four - Farmers Walk 

30-metres there and back. This is one rep.  Perform a rep, then rest for between 30 to 50 seconds and repeat the exercise again. 

Perform four reps in total. If you are doing it with a partner, you rest while they work and vice versa.

Rest for two minutes between exercises

Exercise Five - Prowler Push

Pushing for 30-metres constitutes one rep.  Perform a rep. Rest for between 30 and 45 seconds and repeat the exercise.

Perform four reps in total. If you are doing it with a partner you rest while they work.

Rest for two minutes between exercises

Final Set finisher

Exercise One - One Bar Workout

Perform 5 reps of each of the following exercises in a continuous flow without putting the bar down.

Bent Over Row

High Pull

Bicep Curl

Military Press

Good Morning’s

Squats

Then straight into the following

30-metre Seated Rope Sled Pulls

Continuous Farmers Walks

Continuous Prowler Push

If you are working on your own, start with the Rope Sled Pull. You pull it for 30-metres. Once you reach the end you drag the sled back to the start. You then go onto Farmer Walks; you do this continuously for 30- seconds. 

Don’t take any rest, and then move onto the Prowler Push, which you perform for 30 seconds. Go back to Rope Sled Pulls and complete the circuit through one more time. So you are performing the full circuit twice in total.

If you are working with a partner, you start on the Rope Sled Pull and they start on Farmers Walk. However long it takes you to pull the Sled and return to the starting point is the amount of time they need to expend on doing the Farmers Walk or the Prowler Push if they have moved onto this. Once you have finished your exercise, then and only then, do you swap over.

If you are working in a group of three, then you perform the session as we did in the video. Remember in this final collective exercise, all the timings are centered around the man pulling the sled, unless you are doing the exercises by yourself in which case it’s down to the specifies timings.

As always let us know how you found the session, and if there is anything you don't get. My multiple awarding winning Informed Sport approved supplement Hades is great to take pre-session to give you a real boost and help with fat burning.  Check it our here: www.jameshaskell.com/products/supplements

– Entry was posted on October 9th, 2015 by James Haskell

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