I am a 19 year old going into my second season of competitive University rugby and I play hooker for my universities 1st team, i am quite short at 5 ft 9and 90 kg's. Due to my size i am reasonably quick as i used to play backrow and have good aerobic ability scoring around 13.4-7 on the beep test. I have been following an off season programme that involved periods of hypertrophy, strength and power. My training week has been four weight training sessions two upper body, two lower body focusing … [Read more...] about Hooker pre-season training?
Using all Three of the Competitive Weight Training Techniques Rugby-Training System
By Ashley Jones Have you wondered like I have if you can combine all the elements you love into one integrated training system. Yes, I think you can. I believe that each of the above lend themselves ideally to a prioritisation system throughout the year, I do not believe that you should drop off one aspect of your training completely and agree with the concurrent system style that you train all variables at the one time. So to this end may I offer you a year round system to touch all … [Read more...] about Using all Three of the Competitive Weight Training Techniques Rugby-Training System
Strength Workout 20/20 – Ashley Jones
getstrength has just posted in the Work out of the week forum of Getstrength Community Forum under the title of 20/20 - Ashley Jones. This thread is located at https://getstrength.com/showthread.php?541-20-20-Ashley-Jones … [Read more...] about Strength Workout 20/20 – Ashley Jones
The Development Of Explosive Strength – Ashley Jones
Author Ashley Jones This is an article I wrote back in approximately 2001, still relevant today Olympic style weightlifting and it’s variations have been used for many years as the foundational basis of many strength training programs for improved sporting performance. The rationale behind this lies in an understanding of the effects this style of training has on the force-velocity curve. Most general strength training focuses on the development of force without the application of velocity. … [Read more...] about The Development Of Explosive Strength – Ashley Jones
Standing The Test Of Time
Whilst the debates rage on T- Nation and other web sites about the efficacy of total body and split programs, two of the most enduring and productive workouts of all time, have a couple of important similarities. One, is that they are both very simple in construction and two, they are ruthlessly efficicient in producing gains in size and strength. … [Read more...] about Standing The Test Of Time
The Need to Increment Resistance during Strongman Training
The Need to Increment Resistance during Strongman Training By Dr. Daniel Baker Strength Coach, Brisbane Broncos, Level 3 Strength & Conditioning Coach Australian Strength & Conditioning Association Master Coach of Strength & Conditioning Strongman training is growing in popularity for athletes such as rugby league and union players. Advocates of it suggest that it is more “specific” than other forms of strength training. This article is not going to argue the case one way or … [Read more...] about The Need to Increment Resistance during Strongman Training
May the Force be with you!
May the Force be with you! Ashley Jones & Luke Thornley Rate of force development (RFD) is a key factor in sports performance. RFD has been described by Santana (2000) as “the ability to generate the greatest amount of force in the shortest time possible.” In the book, Sports Speed, Dintiman, Ward and Tellez (1998), define starting strength which is a component of RFD as “the ability to instantaneously recruit as many muscle fibres as possible,” and explosive strength as “the … [Read more...] about May the Force be with you!
Speed Sessions with Weights
Hi Ashley, As the title suggests can you give me some examples of how to incorporate speed sessions into my training program. I want to get stronger and faster together with the CV fitness to last the whole game (openside flanker). I devote a lot of time to my training and usually work on 4 weights a week, 2 upper, 2 lower and to be honest I tend to mix up the reps on every session, ie form 2 up to 20 reps, because I think the game demands everything from power all the way to endurance! I … [Read more...] about Speed Sessions with Weights
Nice Little Finishing Hybrid Movement – Ashley Jones
Author Ashley Jones As most of you know by now I am a firm believer that you get a stronger core by lifting as heavy as you can with good form on basic movements, throw in some strongman exercises and that just about does the trick. Also delving back into the past you can come up with some core specific movements which are part of full body movements as well, these are great finishing exercises for your overall workout. They also provide strength challenges of their own to progressively work … [Read more...] about Nice Little Finishing Hybrid Movement – Ashley Jones