Power Endurance Workout

Power Endurance Workout

Happy New Year to you all.

We hope you had a great Xmas and a very Happy New Year to you all.

Sadly the holidays are over and its back to work with a vengeance

This Monday on JHTV’s The Fitness Show, which airs at 5.30pm, we are back with another exert from James first EBook “An introduction to Becoming and Remaining RugbyFit”. During the Xmas break we have been very fortunate to receive a stunning review of the book from no other that Stephen Jones the legendary and hard-hitting Rugby Correspondent of The Sunday Times.

However don't be fooled by the title, while it will absolutely help both aspiring and experienced rugby players. It will also help anyone basically looking to get into fitness.

It explains all the different types of training. How they work and when you should do them. We also have an extensive chapter on nutrition and supplements.

If you want to find out more then visit here to get an idea about the sort of stuff involved in the eBook.

Aligned to this JHTV our YouTube channel, is chock full of videos on training, diet, health as well as banter. You can view lots of different videos here.

We have been showcasing some of the videos from the eBook over the last few weeks. If you want to catch up on them then visit my website www.jameshaskell.com.

The last video we did was on resistance training. You can check it out here.

This week’s video is all about Power Endurance.

It is not practical to play contact rugby every day for a number of reasons; injury and fatigue being the main ones. You would be in no shape to perform when it actually came to game day.

The power endurance sessions I describe in this plan are there to try and replicate some of the game movements and also to condition the body for the rigors of playing rugby.

The exercises we use in these sessions are very functional and will keep you moving. They will also tire your entire body just like rugby does.

Unlike the HIIT sessions these are much harder and would be stand alone sessions.

There are both gym based and outdoor versions, which you can apply to your training. You can often put the two together to form an indoor and outdoor session.

Here is a session for you to try yourself at home.

Exercise instructions:

There are two methods of executing this circuit, which covers all of the exercises detailed below.

Method one: Perform the four different exercises once each, before moving on. Work hard for 20 seconds, and then rest for between 5 to 10 seconds. Then move straight on to the next exercise.

You complete one full cycle of all four listed exercises. You then rest for 1 minute 30 seconds. Performing five complete rotations of the whole session.

Method Two: Perform the first exercise five times before moving on to the second, which you also perform five times before moving on to the third, which again you perform five times and so on. You are working for 20 seconds.

You then rest for 10 seconds and repeat this same exercise five times in total. Rest for 1 minute 30 seconds before you move onto the next exercise.

Session:

Exercise one:  Prowler Sled Push

Choose either method one or method two.

You are working for 20 seconds per exercise.

With sled/Prowler: The focus of this exercise is to keep a good long stride length as you push the sled. make sure you keep your back flat and your head up as you drive the sled for 15 metres as hard as you can. Then after 15 metres turn it around and push it back again, as fast as you can. Obviously you keep continuously pushing the sled for the allotted 20 second work time.

Without sled/Prowler – Partner method: Alternative to a sledge push is a partner resisted leg drive. Ask your partner to stand in front of you with their hands on your shoulders. They need to be able to brace themselves to take the force. You set yourself in a good running position leaning well forward, so your partner is taking some of your weight. You then run forward while your partner resists you for the 15 metres or however far you push your partner in the 20 second work time. You can get them to vary the level of resistance. However for this to be effective you do need some moderate resistance.

If you choose Method One, you are working for 20 seconds, resting for 5 to 10 seconds, before you move onto the next exercise.

Method Two, you are working for 20 seconds then resting for 10 seconds, repeating the same exercise five times in total. Rest for I minute 30 seconds before moving onto the next exercise. 

Exercise Two:  Tyre Flip

This exercise can be performed with a tyre (Method One) or without (Method Two). Either way, you will flip the item one way, then run round to the other side and flip it back. So the tyre/item should always stay where it is.

With Tyre For this exercise technique is really important. make sure you are using your legs to drive up the tyre. Find one that you can flip that isn’t so heavy you lose your form.

key pointers of this are to keep your chest and head up. make sure you take the weight through your heels. Use a good hip drive to get the tyre up. The deadlift technique is very similar to this and please note the same safety points apply. so flip one way. Then run around the tyre and flip it the other way, and so on.

No Tyre – Tackle bag option: If you don’t have a tyre, you can use a heavy full
size tackle bag/tackle tube. You flip the heavy tackle bag end on using the same principles as detailed above.

If you choose Method One you are working for 20 seconds, resting for between 5 to 10 seconds, before moving onto the next exercise.

Method Two, you are working for 20 seconds, then resting for 10 seconds before repeating the same exercise five times in total. Rest for 1 minute 30 seconds before moving onto the next exercise. 

Exercise Three A:  Lizard Crawl

The idea of this exercise is to crawl forward using your hands and toes. You are not crawling on your knees. You need to keep your back flat and your bum down. You want to be dynamic and fast with this movement.

Crawl as far as you can in the 20 seconds. If you have limited space, then reach the end and crawl back. To make this harder you can crawl backwards.

If you choose Method One you are working for 20 seconds, resting for 5 to 10 seconds, before moving onto the next exercise.

Method Two, you are working for 20 seconds then resting for 10 seconds. Repeat the same exercise five times in total. Rest for 1 minute 30 seconds before moving onto the next exercise. 

Exercise Four A:  Medicine Ball

Make sure you get a suitable weighted ball. The idea is to start holding the ball near to your chest. You then raise the ball above your head, making sure you extend up as far as possible. You then slam the ball into the ground as hard and fast as possible. The ball should bounce back up. If it doesn’t then you just have to pick it off the floor. Whether you catch it or not, repeat the movement for 20 seconds. make sure you use your full range of movement.

If you choose Method One you are working for 20 seconds, resting for 5 to 10 seconds, before moving onto the next exercise.

Method Two, you are working for 20 seconds, then resting for 10 seconds. Repeat the same exercise five times in total. Rest for 1 minute 30 seconds before moving onto the next exercise. 

If you enjoy this type of training then you should check out our new 12-week transformation plan; “The Lean Gains Body Building Guide”.

It’s a comprehensive plan that covers everything you need to put on muscle and get in shape. We have also teamed up with Fresh Fitness Foods as well as Foods for Fitness to make sure you get all the nutrition you need with every aspect and everything tailored to meet your exact needs.

This is the type of training that I have done to get myself in the shape I am in today.
– Entry was posted on January 4th, 2016 by James Haskell

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