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  • #23280
    disi
    Guest

    Firstly i wanted to know what you guys made of the compression and base layer clothing, e.g. skins, canterbury ionx etc. what do you guys think about these items and the claims they make in boosting power, strength and recovery and so on and so on???

    and also just wondered ash if you had any programs based on circuit training in the gym to focus on fat burning, metabolic conditioning etc??? involving weights, or rowing machines or whatever?

    cheers

    #24321
    ashley
    Guest

    Cheers disi, we have skinz as a compulsory on all travel days and after games for at least 2 hours, everything I have is purely anecdotal but most players seem to rate them as far as feeling less heavy in the legs, have no data on power, speed related performance measures. As for the circuit materials, below are a few of the options that i have used:

    1 x Beastly Circuit

    Power Clean from Hang/Front Squat/Push Press/Jump Squats/Good Morning/Bent Over Row 3 minutes on Bike Hard

    6 reps on each exercise, do not put the bar down for the entire 36 reps, then do a hard 3 minutes on a bike, repeat for 6 times through

    1 x Body Weight Blitz

    Chins/Dips/Band Good Mornings (20)/Fat Man’s Chins/Hindu Push Ups/Hindu Jumper Squat’s (20)/Rope Climb/Push Ups/Lunges (20 each leg)

    All upper body movements go to failure then move to next exercise in sequence, keep working through until you have finished 30 minutes

    1 x Full Body Power Circuit

    DB Snatch/Jump/Quarter Explosive Squat/Jump/Split Jerk/UBP/Cable Rotation Tackle Throw/UBP/Bench Press Throw in Smith Machine/UBP 500 metres on rowing machine

    5 reps on each exercise then 500 metres row on each circuit, repeat for 5 times.


    Jump Options:

    Knees to feet jump, Jump onto Box, Depth Jump (advanced), Repeat Hurdle Jumps, Band Jump outs, Tuck Jumps

    Upper Body Plyos (UBP):

    Clap Chest Push Ups, Clap Push Ups, Jump Ups onto a box, Med Ball Drop & Push away, Cross Over Push Ups, Med Ball Throw against a Wall, Wheelbarrow Arm Hops

    1 x Beastly Circuit Body Weight Blitz

    Dead Lift/Power Clean from Hang/Front Squat/Push Press/High Pull from Hang/Bent Over Row/Romanian Dead Lift

    6 reps on each exercise, do not put the bar down for the entire 42 reps, then do a hard 3 minutes on a bike, repeat for 6 times through, then:

    Chins/Dips/Fast Step Ups (20)/Fat Man’s Chins/Hindu Push Ups/BW Jump Squat (20)/Push Ups/Lunges (20 each leg)

    All upper body movements go to failure then move to next exercise in sequence, keep working through until you have finished 30 minutes

    1 x Full Body Power Circuit

    DB Snatch/Jump/Quarter Explosive Squat/Jump/Split Jerk/UBP/Cable Rotation Tackle Throw/UBP/Bench Press with bands/UBP 500 metres on rowing machine

    5 reps on each exercise then 500 metres row on each circuit, repeat for 5 times

    Beastly Circuit Number 2

    6 reps each exercise, 6 times through each circuit

    Power Snatch from floor

    Overhead Squat

    Push Jerk Behind Head

    Combo Good Morning

    Jump Squat

    Power Clean from Hang

    Rope Jumping 3 minutes

    Full Body Power Circuit Number 2

    Hang Clean Push Press 3 reps

    Jump Option 6 reps

    Band Squat 3 reps

    Jump Option 6 reps

    Band Bench Press 3 reps

    Upper Body Plyos 6 reps

    High to Low Wood Chop with MB 6 reps

    Low to High Wood Chop with MB 6 reps

    300 metre Row

    6 times through full circuit

    BW Blitz Number 2

    Grasshopper x 20 Prisoner Jump Squats x 20 Clap Push Ups x 10

    Side to Side Jumps x 20 Staggered Push ups 10 each arm

    Mountain Climber x 20 No Momentum Sit Ups x 20

    Hindu Push Ups x 10

    3 times through

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