FORMER IRELAND and Munster back-row Alan Quinlan goes inside the Six Nations squad’s training camp and talks us through their warm-up routine with strength and conditioning coach Jason Cowman…
Posts Tagged ‘fitness’
Conditioning combo 5: chin-ups, get-ups and dynamic side plank
Posted 116 days ago
THIS IS the fifth in a series of conditioning combos put together by Harlequins head of strength & conditioning John Dams. They are all dynamic three-exercise circuits or ‘triple sets’, which should be performed one after the other with rest after the last exercise. Work-rest ratio’s can be changed to whatever suits you but a 1:3-4 work ratio will suit…
Conditioning combo 2: Push press, sit-ups and burpees
Posted 173 days ago
THIS IS the second a series of conditioning combos put together by Harlequins head of strength & conditioning John Dams. They are all dynamic three-exercise circuits or ‘triple sets’, which should be performed one after the other with rest after the last exercise. Work-rest ratio’s can be changed to whatever suits the athlete but a 1:3-4 ratio will suit to…
Wrestling drills for rugby
Posted 264 days ago
WRESTLING DRILLS are a great conditioning tool for rugby and help to bring a competitive edge to training. Rugby World fitness editor John Dams, Harlequins’ head of strength and conditioning, suggests using the Thai-style clinch (above) and Greco-Roman wrestle in training – and these videos show you how to do it…
How to perform the Rufus Complex
Posted 276 days ago
RUGBY WORLD fitness editor and Harlequins’ head of strength and conditioning John Dams recommends this modified barbell circuit, featuring a number of different lifts, for adding variety to your training regime. It’s geared towards more experienced lifters and is perfect for when your motivation to train is waning during the dark winter months. Here’s how to do it…
Assess your fitness: the 3 cone test
Posted 368 days ago
IT’S TIME to dust off your trainers, because pre-season training is beckoning. First things first, you need to assess how fit you are currently in order to set goals and improve. John Dams, Harlequins’ head of strength and conditioning, has put together the ultimate fitness testing session including the 3 cone test, performed in the video below. This exercise tests…
How to get in peak condition
Posted 386 days ago
JOHN DAMS, Rugby World fitness editor and Harlequins’ head of strength and conditioning, has highlighted two great conditioning exercises. They are fantastic exercises for the front-five forwards in particular and will get you working hard. These videos will show you how to do them…
With the sled drag, use a Prowler or any other robust sled. Work with your face to…
Build some serious strength!
Posted 403 days ago
PRE-SEASON is in full swing, and it’s now time to make some considerable strength gains. You should also be looking to increase the volume of your training over the next few weeks, making your conditioning more intense in preparation for next season.
The caterpillar (also known as the heel-to-toe walk) is good for warming up your hips before the serious work…
How to train hard without too much strain on your body
Posted 604 days ago
Cardio combinations and circuits have a minimal impact on the body, says Darren Grewcock
Cross-trainer & Press-ups
Combining sets of 30-second reps on the cross-trainer – sprint-steady-sprint-steady – with press-ups on the floor can leave you feeling nauseous. But work through it!
* Set cross-trainer at moderate resistance so you can keep up speed
* Vary sprints. Use arm rods for some and not for others
* Only take 30 seconds’ rest when you do your press-ups. Swap quickly
Core Stability – Mark Cueto’s guide
Posted 722 days ago
England wing Mark Cueto on how to strengthen your core…
Everyone should do exercises to strengthen their lower back, core, glutes and hamstrings. Rugby is stop-start and there are a lot of sudden changes in speed and knocks involved, so you need a strong core to help support your back and prevent injury.
I found this out the hard way. In the…
