Ashley Jones Q&A Archives Page 10

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Dear Ash,

I study at the University Potsdam and I recherched your e-Mailadress at the Internet, sorry for that and sorry for my writing english.

At the moment I working at a discourse about physical conditioning for Sevens-Rugby.

In Germany Rugby is very unpopular so it´s really difficult to get well founded scientific reports.

My problem is in the pre-season the phase after the aerobic endurance:

A sevens game is normaly always played with oxygen lack, that means the player is producing lactate. Therefore in my mind the next phase has to be an anerobic endurance training.

But the sprints normaly not longer than 40m. The german training science (football, football, football) in that reason is speaking to coach speed endurance because the player is using bodyenergy creatin phosphate.

I´m sitting between to chairs and hope you can help me with sending (e-Mail) a short report or any text references to solve my problem. Thank you very much, I would be very glad for any help

Michael Hess
Hi Michael and thanks for your mail, originally I got most of my material from the Science of Football conferences held every 4 years they were wonderful and the books of proceedings published are very relevant to the game of rugby as well, since rugby is a mixed metabolic sport, repeated speed is of paramount importance, 7’s in particular is a fitness game so any combination of phosphate, lactate and aerobic is going to be of a major assistance in preparing players, so the Phosphate Decrement Test as a drill is a great conditioning tool, 10 x 40 or 50 metres every 30 seconds, check through my article son this site and you will find many conditioning sessions posted, best wishes, ash
Hi Ashley,

My name is Tim Seaholme and I lecture on a Human Performance degree at UCOL in Palmerston North, New Zealand. I have recently come across your article on MFITS in the NSCA journal and I am looking to run this in a testing session with students in a physical conditioning module next week.

I have had no luck finding specific testing details that give details of rest periods. I would much appreciate it if you could let me know what you would recommend/what you have used in the past.

I hope that you do not mind me contacting you, it would really help if you could answer my questions or guide me to further reading.

Kind regards, Tim

Mr T Seaholme MSc BSc (Hons) PGCE CSCS
Human Performance Lecturer
UCOL Palmerston North
Hi Tim, and apologies for the late return, I have used 5 minutes between the phosphate and the lactate components of that test and then 10 minutes between the lactate and aerobic tests, all rest if of an active nature, I do find I get some good data so as to specifically plan interval sessions for specific team members, hope this helps some for you, cheers, ash
Hi Ashley,

My name is Tim Seaholme and I lecture on a Human Performance degree at UCOL in Palmerston North, New Zealand. I have recently come across your article on MFITS in the NSCA journal and I am looking to run this in a testing session with students in a physical conditioning module next week.

I have had no luck finding specific testing details that give details of rest periods. I would much appreciate it if you could let me know what you would recommend/what you have used in the past.

I hope that you do not mind me contacting you, it would really help if you could answer my questions or guide me to further reading.

Kind regards, Tim

Mr T Seaholme MSc BSc (Hons) PGCE CSCS
Human Performance Lecturer
UCOL Palmerston North
Hi Tim, and apologies for the late return, I have used 5 minutes between the phosphate and the lactate components of that test and then 10 minutes between the lactate and aerobic tests, all rest if of an active nature, I do find I get some good data so as to specifically plan interval sessions for specific team members, hope this helps some for you, cheers, ash
Hi Ashley

Love the articles and website – very impressive and informative.

I am a 24 yr old 1st 5. I used to be pretty quick (esp over 40m) a couple of years ago before I had a shoulder reconstruction. Since then my acceleration and top speed are considerably slower. Do you have any advice or programmes that can get me quicker as soon as possible with rep season about to start? Also I would like do get a bit stronger and add a little more muscle mass. Can these be accomplished at the same time? I work in a gym as a personal trainer and am very confident with lifting etc but just need to hear it from someone else – especially someone of your calibre and experience.

Regards

Matt
Cheers Mat there should be no reason why you can not get back to your former level of quickness, there is a great article in http://www.elitefts.com at present which should be mandatory reading for all personal trainers and athletes in general, deFranco’s Westside for Skinny Bastards part 3, it will make you re-think a lot of what you do, any of the programs I have posted especially the I go you Go which I co-wrote with Luke Thornely will be what you need for lower body power to optimise you speed programming, I also like harness and release sprints, resisted for 10 then release for 20 – 30m, since your position demands a quick acceleration all hip and glute work will assist, also the contrast programs with a compound exercise for 3 – 6 reps followed by a plyometric exercise will be a potent mix for you as well, this style is what we are currently doing a lot of on tour, we have a power circuit once or twice a week which helps our metabolic conditioning as well:

Hang Clean Push Press
Knees to Feet jumps
Split Snatch from floor
Box Jumps
Quarter Explosive or Band Box Squats
Repeat Hurdle Jumps
Power Tackler or Standing Full Body Twist
Band Bench Press
Clap palms to chest push ups

3 – 6 sets of 3 reps on each movement

Go well, ash

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