Ashley Jones Q&A Archives Page 16

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    Getstrength
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    Hi Ashley,
    I know you work mainly in the focus of Rugby, however I really want to get a good training programme for Touch. And I cannot find much around.
    I am currently in my off-season so am spending more time in the gym to increase my leg strength/power. I would really appreciate your thoughts on a quality weight training programme and also what to do for
    maintenance/improvement of speed & agility over this time.

    Many thanks,
    Grant
    Hi Grant I would say that the explosive power elements of our rugby programming would be important for any sport, some of the power options
    as listed on this web site would be most applicable as would the speed and plyometrics programs that have been listed, since most of our training is using sets of 5 or less reps then we are focusing on more a neural recruitment which will have a positive effect on power to weight rations. I believe Steve will be posting my speed and power programs on
    the getstrength web site shortly, cheers, ashley
    Power Movements Lower Body

    3 position cleans or snatches

    Block snatch or clean (knees or top of thighs)

    Clean Grip snatch

    Hang Clean or snatch

    DB clean from hang

    DB snatch from floor

    Pulls both clean and snatch from floor or blocks

    Box Squats (Back Squat) 3 week wave, 50/55/60%

    – chains

    – weight release

    – bands

    – straight weight

    Jump Squats

    Jump Split Squats (Loaded)

    Borzov Hops (BW)

    Explosive ¼ squats (Linford)

    Knees to feet jumps

    Jump Ups (Box Jumps)

    Depth Jumps

    Depth to Box Jumps

    Example:

    Clean Grip Snatch 3-5 sets x 3-5 reps

    Box Squat 6-8 sets of 2-3 reps

    Knees to feet jumps 3-5 sets x 3-5 reps

    Hamstring/Lower Back Exercise 5-3-5-3-5-3

    Sets and reps as per above example

    Block Cleans

    Explosive ¼ Squats

    Jump ups

    Hamstring/Lower Back Exercise

    hello ashley,

    With the new scrum engagement rules everybodies looking for that little something to get the advantage.what are your views on my theory that if you use a quick “squat” on the engage call.this would give you that extra “bang” and you would be coming in at rising angle.as there is only a split second to utilise this technique,the player would have to train the stretch-shortening of the muscle.

    look forward to your thoughts,

    colin
    Hi Colin, your theory sounds very sound, as the work of Wilson shows the longer the amortization phase the greater the reduction in power output following the eccentric loading, the rules are open for a slight interpretation as the time between the calls, “crouch, touch, pause, engage” can dissipate whatever stored elastic energy has been developed during the crouch, to this end I would suggest box squat training with various pauses on the box before commencing the concentric phase of the movement, cheers, ashley
    HEY ASH,

    I’M 24 AND PLAY FULL-BACK FOR SEMI-PRO TEAM IN WALES AND WOULD LIKE TO MAKE THE STEP UP TO THE PRO-RANKS BUT NEED TO WORK ON MY UPPER-BODY STRENGTH AND
    POWER IN LEGS TO ACHIEVE THIS GOAL. I’M QUITE CONFUSED ON WHAT TYPE OF TRAINING TO DO AND HOW MANY SETSREPS TO GO FOR.. PLEASE COULD YOU ADVISE ME
    ON A TYPE OF WEIGHTS PROGRAMME I COULD DO OVER THE SUMMER PERIOD READY FOR PRE-SEASON.. MAYBE SOMETHING SIMILAR TO WHAT LEON MCDONALD OR MILS MULIHANA
    WOULD BE DOING DURING THE OFF-SEASON..

    BEST WISHES
    DAV
    Hi Dav, for your position I would recommend a hypertrophy based upperbody program and a power based lower body program, some options in the power area would be as follows:

    Full Body (5 sets x 3 – 5 reps – @60 – 80%)

    Warm up with KB swings and skipping

    1/4 Explosive Squat or Jump Squat or Band Box Squat or BW Jumps

    Clean Push Press from Blocks or Snatch from Blocks

    Jammer or Push Press or Band Bench Press

    Dominator or Hammer Push/Pull

    5 times through 3 – 5 reps per exercise

    Lower Body (5 sets x 3 – 5 reps – @60 – 80%)

    Warm up with KB swings and skipping

    Band Box Squats

    Block Cleans

    Knees to Feet Jumps

    Seated to Standing Jumps

    As for upper body size strength I would cycle you from 4 x 6, 5 x 5,then work down (2 x 5, 3 x 3) then a testing week 5,4,3,2,1 then change exercises and reload from there. Usually I would have you do 2 or 3 push and pull super sets, hope this is of some assistance, cheers,ash
    Hi Ash,

    Just a real quick question. On one of your previous q&a’s you discuss an in-season training plan. Does the speed/interval session always need to come before strength training or can it be vice-versa? i.e strength, 6 hours rest, speed/intervals

    Thanks,
    Callum
    Hi Callum, I like to get the activity with the highest neural demand in first after a good active/dynamic warm up, I also think that the injury
    potential can be increased by doing a large volume weights work out before it, although in saying that I have contrasted speed and power work, for example, 3 x 3 power clean at 90 % then out to the field and
    do 6 x rolling 20 metre sprints then back into the gym and do 3 x 3 squats and outside for a set of 10 metre starts, a general rule of thumb if the volume is high in the weightroom do it second but if the
    volume is low you can do the power/strength work first or even combine
    it, cheers, ash

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