Just took a session tonight with the boys at Camberley RFC. They SMASHED it!
Asides from the usual strength/GPP session that we do (I will post it below), I introduced them to some cardiac power intervals.
They are fantastic for increasing your work capacity at all levels.
The session looks like this:
Choose either a rower, treadmill or bike.... no cross-trainers... as they suck balls!!
Set 1 - 60 seconds of hard work...hard work means 110% effort....DO NOT HOLD BACK ON ANY OF YOUR WORK SETS
Rest 3 mins
Set 2 - 60 seconds of hard work
Rest 3 mins
Set 3 - 70 seconds of hard work (get the point now....DONT HOLD BACK)
Rest 3 mins
Set 4 - 70 seconds
Rest 3 mins
Set 5 - 80 seconds
Rest 4 mins
Set 6 - 80 seconds
Rest 4 mins
Set 7 - 90 seconds
Rest 4 mins
Set 8 - 90 seconds
8 sets of white knuckle work!
I will post a video of the Camberley boys work sets, later on.
There gym session, for you keen crabs out there,was:
1. Squats - Work up to a 5 rep max
2. Bench Press - 3 sets of 6 reps (4 seconds on the way down, slow eccentric phase) use 80% of your 1 rep max
3A. Military Press - 4 x 10
3B. Chin Ups - 4 x max reps
4. Group Abs
Until next time
Stay Strong
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