AS THE festive season looms, you will need to manage your time and social life well, writes John Dams, Harlequins’ head of strength and conditioning. So while others take a break from training, it’s your turn to work harder than everyone else.
Lateral hurdle walkovers are good for improving mobility around the hips, while the wall slide is a thoracic mobility exercise.
- Lateral hurdle walkovers (left): put hands on head. Keep chest high and legs straight. Step over without breaking at the hip
- Sharman wall slide (right): Sit up against a wall with a small bend in knee and arms on wall. Keep lower back against wall
- Push hands and elbows up and down the wall
Stay focused on training despite festive distractions. These two intense lower-limb lifts will help you through to the New Year.
- Box squat (left): use box positioned at appropriate height, with thighs slightly below parallel
- Keep weight through heels. Control descent to box, pause, lift
- Pistol squat (right): use band or rope to assist movement
- On a single leg, sit down as deep as you can and then push up
This chins-dips superset will help you add volume to the upper body and drive down body fat – useful at this time of year.
- Perform one set then the other with no rest between exercises
- Chin-up (left): keep chest up and get your chin over the bar
- Bar dips (right): position bars a little wider than shoulder width. Support body weight through hands
- Lower chest until 90° bend at the elbow and push back up
Wrestle mania! These are two intensive conditioning tools to help you maintain that physical edge.
- Thai-style clinch (left): start with one hand on back of partner’s head and on ‘go’ work to gain head control with two hands there
- Greco-Roman wrestle: aim to get two arms around partner above the hips. Start with one arm under theirs
- On ‘go’, work to get both hands around partner
This article appeared in the December 2012 issue of Rugby World Magazine.