What sort of fitness should I be doing to get ready for pre season

Hey, I hope you enjoyed the previous post I did on how many sets and reps you suppose to be doing

In case you missed it, you can read it by clicking the link below

Rugby Pre Season Sets & Reps

So another question I get asked a lot is “what sort of rugby fitness should I be doing during the pre season”…

And I’ll use the same answer as in the previous post…

It depends…

Again it depends on what phase of your pre season you are in

But here are some guidelines

Each of these phases last from 4-6 weeks

PHASE 1: BASIC CONDITIONING

This is generally the phase before team pre season starts…

You are still training on your own or you might be training with 1 or 2 team mates…

During this phase you want to generally just keep up your cardio vascular fitness, while still giving your body and joints a bit of a rest from the long season behind you.

We won’t do anything too intensive in this period…

You can use indoor and outdoor bikes, rowing and circuits

When it comes to running, we’ll do longer distances. Maybe a 20-30min steady run, 800m runs, 400m runs and longer shuttles

You do want to challenge yourself a bit during these sessions, so make sure that you are measuring them.

If you are running specific distances, try and improve on your times…

And if you are running set times, make sure that you are trying to increase the distance covered

The guys that are busy doing our RUGBY BEAST MODE program have a 2 day conditioning split

They first test themselves doing the 1 MILE BEAST MODE SHUTTLE

They then alternate between gym and conditioning days, and each conditioning day the alternate between conditioning session 1 or 2

They track their progress and retest themselves every few weeks to see you they are improving

And that is the key to improving your rugby fitness

TEST YOURSELF -> COMMIT TO PUSHING YOURSELF -> RETEST = PROGRESS

If you want to join the rest of the guys in the BEAST MODE program and get yourself ready for pre season

Click on the link below

Again is a £24 investment in yourself and this season, but it is well worth it… And I’ll even give you a money back guarantee…

·      You’ll get all your daily programs

·      Video explanations

·      And access to our PRIVATE BEAST MODE Facebook group

CLICK HERE

Make your payment and you’ll get immediate access to everything

If not

Good luck with your training and I’ll chat to you soon

CLICK HERE TO GET STARTED WITH YOUR PRE SEASON

Jason

How many sets and reps should you be doing in pre season

SO how many sets and reps should you be doing ???

The best answer for this is… It depends…

What are your Goals ???

And what stage of pre season are you at…

I tend to break pre season into 3 PHASES of 4-6 weeks each

PHASE 1: Hypertrophy and basic conditioning

PHASE 2: Strength and Drill Conditioning

PHASE 3: Power and Game Specific Conditioning

Let go into a bit more detail with phase 1…

PHASE 1 is where most players in the UK are now…

Trying to pick up a bit of lean muscle mass and keeping your fitness levels up

SOOOO… How many sets and reps should I be using during this phase ???

To me and my players, during this phase, it’s not some much the amount of reps, but rather TUT

TUT stands for TIME UNDER TENTION…

What we are trying to do is create micro tears in your muscles which then repair and get bigger and stronger…

The way in which you perform TUT is important…

From experience I have seen the best results when keeping your muscles under tension for 45-60 seconds

Work as slow as you can, 2-3 seconds up, 2-3 seconds down

You then rest for 30sec

And do 4 sets

So that will equate to 3-4min that the muscles are under tension moving nice and slow

Make sure that you are working through a good controlled full range and that the weights use should be challenging

You wont be able to use the same heavy weights like you normally do, but build it up over the 4-6 weeks

Make sure that you get in A LOT of protein and amino acids during this time, and also weight at least 48-72 hours before you work those muscles again

You will feel sore after doing this, especially if you’ve never done it before…

But as long as you follow the key points, you’ll be fine

KEY POINTS

1.     Use a weight a bit lighter than you normally would

2.     Work for 45-60sec

3.     Work through a controlled full range

4.     2-3sec up, 2-3 sec down

5.     rest 30sec

6.     do 4 sets

7.     take in loads of protein and amino acids

8.     rest at least 48-72hrs before working that muscle again

Give that a go and let me know how you get on…

PS. If want to follow a GREAT program to take you through this 4-6 weeks, why don’t you join the rest of the guys in the RUGBY BEAST MODE PRIVATE GROUP

You’ll get:

·      all your daily programs

·      video explanations

·      private Facebook group

·      money back guarantee

Invest just £24 in yourself and I’ll get you into the best shape you’ve been pre season

Just click the link below, make your payment and you’ll get full access straight away

See you inside

CLICK HERE

Jason

3 Steps to getting ready for Pre Season

In 12-13 weeks from now, most players in the UK will be playing their first games of the 2015/2016 season

Now that may seem miles away, and may seem like you have plenty of time… But you and I both know how things work…

We’ll procrastinate a bit… A week here a training session there… And before you know it… The friendly games are here… And you realise you in trouble with about 2 week to the main season…

DON’T make that mistake this season…

STEP 1:

Get yourself a friend or 2 and start training together

One of the best ways to stick to a program and get results is to get your self a training partner. Set each other goals and hold each other accountable.

When choosing a partner, maybe even try to choose one of them that is a bit more motivated than you. Someone that will push you a bit harder than you normally would yourself

If you have a training partner who is lazy and unmotivated and always making excuses… Chances are you’ll both just say “sod the training and lets go for a drink”…

STEP 2:

Follow a well structured training program that is going to help you reach your goals

A good training program is going to challenge you and keep you motivated… It will progress you over the weeks to make sure that you are improving and not just doing the same things over and over…

We currently have our RUGBY BEAST MODE program running for people that want to get ready for pre season. It has everything you need to specifically get ready for rugby preseason…

What’s great about it is that we have our own little PRIVATE Facebook group… This is where you can meet new people, guys can ask questions, help each other and share their progress… It’s a great way to keep you motivated. Especially when you see the other guys making gains… You start thinking… SHIT!!! I need to get my arse into gear… If these guys are pushing themselves and getting results, then I need to start doing it 2…

STEP 3:

JUST GET STARTED & STAY COMMITTED

It doesn’t matter whether you follow our BEAST MODE program or someone elses…

The best program is the one you actually follow…

It doesn’t help paying out shit loads for programs, S&C coaches, supplements, gym membership, equipment etc…

If you not going to bladdy do anything with it !!!

Challenge yourself and stick to it !!!

Work hard, push yourself and you’ll get the results you deserve

If you are interested in joining our online PRE SEASON TRAINING program to help you achieve your goals, me and the rest of the guys would love you to join us in the RUGBY BEAST MODE private group…

Yes, there is an investment in yourself of £24, but I guarantee you it will be worth it

This program is all you need to get you ready for your pre season

·      You’ll get your daily programs

·      Video explanations

·      Nutritional help

·      And access to our VIP GROUP where we’ll give you all the help you need with additional information and answering your questions

To join now

CLICK HERE

Use PayPal to make your £24 payment, and you immediately get access to everything

I’ll see you in the group

CLICK HERE NOW

Jason

Are you ready for pre season...

PRE SEASON

YES…

It’s that time of year that everyone hates…

Are you ready for pre season…

So after a long season and a short break, pre season is almost upon us

The time of year that a lot of players pretend to be busy so that they can miss the first few sessions of fitness…

BUT NO MORE…

The boys I work with finished their season last Sunday with a win at Twickenham…

It’s the 4^th year in a row that they have reach the county final and won it

They have had this week off

BUT

Start with their pre season readiness program next week

During this 4 week period we are going to focus on hypertrophy ( increasing muscle mass ) and basic conditioning…

Their weekly training schedule will consist of 3 gym sessions, and 3 outdoor sessions…

If they are playing any touch rugby or 7’s, this counts towards one of their outdoor sessions

The program that they’ll be using is our RUGBY BEAST MODE program

A comprehensive 4-6 week program that details everything step by step…

If you want to join in for the next few weeks your are more than welcome…

The program is online based so you can do it at your own gym or club…

You’ll get:

·      all the pdf downloads of the program

·      Video explanations

·      And you’ll also get access to our PRIVATE BEAST MODE Facebook group where you can ask us any questions

PLEASE NOTE that this is not for everyone… It is HARD WORK

So only get the program if you are willing to put the effort in…

The cost of the program is a mere £24

I guarantee that you’ll get into awesome shape

And that you’ll be the readiest you’ve ever been for preseason

NO more dreading that first training session

NO more throwing up 10min into the session

NO more not being able move, let alone walk the day after that first session

You’ll be one of the fittest at pre season

And you’ll definitely be catching the coaches eye and putting your name in the hat for the starting line up…

To get the BEAST MODE program

CLICK HERE

It will take you to a PayPal link

Make the £24 payment

You’ll get a confirmation email

And an email with a link to the private group

And then on Monday we’ll all get started together

HURRY UP

CLICK HERE

And don’t fall behind

We are only accepting new players until this Sunday

SO

CLICK HERE NOW

Looking forward to seeing you in the PRIVATE GROUP

And getting you into AWESOME shape for the pre season

Have a great weekend

Chat to you soon

Jason

Rugby Beast Mode Shuttle

Hey

I just did another quick video for you

It's again a little something for you to try from our new RUGBY BEAST MODE program...

It will get your heart thumping and your lungs burning and boost your cardio conditioning...

This is great for fat loss as well as 7's and repeated sprints conditioning

Share with the person you going to do this with...

You can get your program at:

www.rugbybeastmode.com

Registration closes TONIGHT, Friday 15th at Midnight...

BEAST MODE TRI SET

Hey

I just did a quick video for you

It's a little something for you to try from our new RUGBY BEAST MODE program...

It will get your shoulders pumped and boost your cardio conditioning all in one...

Share with the person you going to do this with...

You can get your program at:

www.rugbybeastmode.com

Registration closes tomorrow, Friday 15th at Midnight...