CU Rugby Strength & Conditioning

CU Rugby University of Colorado Rugby

Winter workouts will be sent out per position for the off season. Anyone who will be in Boulder during the break please contact me so we can set up some turf workouts!

Cheers to those who made it to morning conditioning. Great effort across the board!!!

GAME ON TOMORROW MORNING BOYS @6:15.
***WEAR NEW BLACK GEAR***

Gents,
Take a moment and listen to this speech (Ignore the cheesy video). It truly embodies what coach Wallace spoke to the other night at practice. Rugby is about taking ownership, accountability and finishing!

https://youtu.be/FcvkFNbO3jw

The Best Motivation Video 2016 - IT'S UP TO YOU I hope you will like video, if you do hit that Like button and dont forget to Comment and Subscribe. Suport my channel - Become Patron https://www.patreon.co...

Guys wear black shirts for tomorrow's workout! Preferably the new digs from tonight. We will be filming parts of it for the website and marketing collateral to be used for fundraising!

Lift at pace boys!

MONDAY LIFT 10*17*16
Warm per usual on a Spinn Bike or Row Machine

Incline Dumbbel Bench Press
*5 sets of 6 with no rest➛directly into ply push ups
*Super Set with Swiss Ball Planks for 45 sec (perfect form➛feet together, posterior chain straight, forearms parallel Keep Ya Head Up

2)Back Squat x 4 plyo box jumps
*5 sets of 12, 10, 8, 6, 4
*Super Set with dumbbell push press using a 25lb plate

3)Seated Cable Back Row(high) 5 sets of 6 x 2 overhead plyo ball slams
*Bring 12lb plyo ball just above your head and explode using core muscles and keep are slightly bent for optimal force
*Use good form➛back straight, slight bend in the knees, use ubar handle➛pull weight with palms in and pull just above sternum.
*Super set with Roman Chair (glute/ ham) sit up for 15 reps

4)Dumbbell Lateral Lunge
*Hold 25 lb dumbbell ➛Stand with feet at shoulder width apart➛Lunge left while keeping your body facing straight (make sure to step wide with feet pointed straight and perpindicular to this plane of motion)➛replicate lunging right (1 set)
* each set is a total of 12 lunges for 6 on each side
*Super Set with 15 super man pulses, while lying face down on the floor and raise arms and legs as high as possible

CONDITIONER
15 Min on Row Machine
Row 200 meters➛10 burpees➛Repeat at pace with no rest
*cool down with 5 min of easy rowing
*Stretch and foam roll everything

Wednesday's Lift is up boys. Get after it...

Gents here is tomorrows workout. Click the link below (Oct. 10th - 14th). Get er done in 1 hr 15 min.

Strength Training October 10th - 14th

MONDAY
preventive, restorative exercises to improve range of motion, flexibility and recovery from soft tissue soreness.

TUESDAY ❾*❶❶*❶❻
Warm Up - Modality (spinn bike)
- 2 min in the saddle, RPM @ 90, Watts @ 150>
- 2 min out of the saddle, RPM @75, Watts @ 250>
- Repeat 5x with an eventual perceived exertion of 70% of max (aerobic)

Set ①
✠ PITCHER SQUAT x (complexed) with single leg box jump *6 reps per leg with 2 box jumps per leg immediately following lift. 5 Sets
*Slit leg single leg squat while holding dumbbells at the side (ie: right foot➛back leg on bench, active through the toes pressing into the bench. Opposite leg forward (essential that you step out far enough to be at 90° when at the bottom of the exercise, DO NOT let the knee go beyond the ankle complex (get a teammate to look at your from the side➛should have a straight back/ center line of mass, chest up and sitting back in the seat➛90° at the hip, knee and ankle.
*Super Set every lift with core for active rest. Swiss Ball Planks 30 sec.

Set ②
✠ DUMBBELL BENCH PRESS x plyo pushups *Keep elbows in tight with thumbs pointed at toward the midline, palms facing in. Lower weight to 90°, controlled for a 4 second eccentric drop, then explode from the bottom.
* Super set with weighted window wipers lying supine on the floor, while isometrically holding a 25lb weight still directly (arms straight out and weight help at chest level).

Set ④
✠ STANDING HANG CLEANS (anyone with wrist, elbow or hip flexor supplement with suitcase squat to shrug➛hold dumbbell along side your hip inset➛wide athletic stance➛squat down to 90° at the knee (pause for 2 sec and explode up)➛keep core engaged (belly button drawn in)➛chest wide and shoulder blades rotated downward
*Keep a solid athletic stance (feet shoulder width or slightly wider), slight bend in the knee. Holding the weight just above the knees➛drive through the heel, (while keeping the chest high and core engaged) transferring the weight to shoulder height (attend olympic lifting clinic when available)
*Repeat 5 sets of 6
*Super Set with Swiss Ball Planks 30 sec (conduct a standard plank on a Swiss Ball (large inflated Blue Balls) while keeping hips level flat feet together and forearms parallel & 6" apart on Blue Balls

$ CONDITIONER $
5 Burpee's into a box jump (or modify using stairs) 5 sets of 6 with 30 sec rest.

Stretch and foam roll everything, holding each stretch for 2 sets of 30 secs and 5 mins of foam rolling each leg (mainly IT Bands)