Rugby for Real : The Common Sense Training Manual

by Sheryn, Chris

• ISBN13: 9780713668964
• ISBN10: 0713668962
• Format: Paperback
• Copyright: 2004-09-01
• Publisher: A & C Black

Summary

This training manual will be the first in a series of titles, containing the same core information, appealing to tennis, netball, soccer players and possibly for other sports too. Rugby for Real covers all aspects of conditioning for rugby, from fitness drills and exercise programmes to motivation and diet. The focus market is rugby players outside the professional rank keen amateurs.

Table of Contents

About Lilleshall	vi
About the authors	vi
Foreword	vii
How this book works	xi
1 Surveying the ground - your training tool kit	1	(14)
Before you start	1	(5)
(Self-) motivation	6	(1)
Objective setting	7	(2)
Time management	9	(2)
Injuries - and how to deal with them	11	(4)
2 Laying the foundations - physical assessment	15	(22)
Before you start	15	(1)
Initial self-assessment	16	(1)
Leg strength and stability	17	(2)
Core stability	19	(1)
Your 'neutral spine' position	20	(2)
Exercises	22	(3)
Initial testing and ongoing measurement	25	(7)
Measuring cardiovascular capacity	32	(2)
Flexibility	34	(3)
3 Building on solid ground - best practice	37	(57)
Warming up	37	(2)
Stretches	39	(2)
Strength training	41	(2)
A glossary of terms	43	(1)
Basic training principles	44	(3)
Rest	47	(2)
Machines versus free weights	49	(1)
Basic technique in the gym	50	(2)
Core exercises	52	(24)
Speed and running fitness (cardiovascular conditioning)	76	(10)
Speed and cardio training away from the gym: saved by skipping	86	(2)
Routines	88	(1)
Plyo metrics	89	(3)
Speed loading (resistance)	92	(2)
4 Walls, roof and windows - putting it all together	94	(29)
Before you start	94	(2)
Phase one	96	(10)
Strength	96	(2)
Abs	98	(2)
Running work	100	(6)
Phase two	106	(8)
Strength	108	(1)
Abs	109	(2)
Running work	111	(3)
Phase three	114	(9)
Strength	114	(5)
Abs	119	(2)
Running work	121	(2)
5 Interior design - diet and nutrition	123	(38)
Diet as refuelling	123	(1)
The basic food groups and what they do	124	(5)
Eating to lose weight (fat)	129	(2)
Eating to gain weight (muscle)	131	(2)
Eating and competition	133	(2)
Fluid	135	(5)
Alcohol	140	(3)
How to improve your diet without becoming a monk	143	(1)
Fast food and fitness	143	(5)
Wonder supplements	148	(10)
Recipe and snack ideas	158	(3)
The Pro-Fit Programme	161	(2)
Afterword	163	(1)
Appendix: food and drink data	164	(8)
References and further reading	172	(4)
Useful contacts	176	(1)
Index	177