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The three components that I am wishing to develop are cardio vascular endurance, muscular endurance and upper body strength. This is to try and enhance the performance of my rugby. My position of open side flanker will require me to have improved upp...

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Introduction

The three components that I am wishing to develop are cardio vascular endurance, muscular endurance and upper body strength. This is to try and enhance the performance of my rugby. My position of open side flanker will require me to have improved upper body strength to be able to tackle harder. Also to help me scrumage better. As scrummaging requires an isometric muscular movement I feel that all over upper body strength will improve my ability to do so it is an explosive into a static movement and should help me have improved control over my opposite number. Explosive, static and dynamic strength are all used in rugby, explosive strength for tasks such as sprinting at kick off and especially for me as open side flanker exploding off the scrums. Static strength for scrummaging and dynamic strength to allow me to run with the ball and dodge round other players. I will need improved cardio vascular and muscular endurance so I can last the full 80 minutes at a higher energy output plus have enough energy left to last extra time, if required. I am hoping to improve my output rate from around 70% to between 75%-85% throughout the entire period. To improve my upper body strength I will be performing exercises such as pull-ups (station 10). These will work on many muscle groups such as biceps and triceps pecks shoulder and back muscles e.g. trapezius, deltoids and latissimus dorsi. (From now on I will refer to latissimus dorsi as 'L.D') My abdominal muscles will also benefit from this exercise. Other exercises such as sit ups (7) will mainly work on my abdominals, L.D as well as gluteus maximus quads and hamstrings. Bicep curls (1) will improve the strength just in my biceps, but for this to be effective I also have to work on my triceps (1) because it is the opposing muscle. ...read more.

Middle

I'll have a 2-3 min break between each lift. Abdominal curl test this test measures the endurance of my abdominal muscles. I have to see how many curls, going from flat on my back to upright, I can achieve, with light pressure on my feet, in 30 seconds. This will test my muscular endurance Training zones There are many aspects of fitness in rugby; this is because it requires a certain level of skill to play. You need to be quick, agile have good reaction time good muscular power and stamina. Agility is crucial for a back in rugby as it is the ability to quickly change direction it also helps for back row forwards. Strength is also needed in every part of my body so you can overcome other players in a ruck or maul, as it is the force that my muscles exert to overcome the resistance of the other players. Upper body strength will be used in tackling and I feel that I need to improve it. Stamina is required so I can last for the full length of the game. Rugby requires the use of every main muscle group that I have mentioned I am going to train these specifically to rugby so I can improve. Station one station thirteen station twelve Weights and stretches ladders Mats Station six Station eleven. Pull-ups Station two shuttle run 2x benches with mats Station ten Rest Station three Skipping ropes Station nine stretches Station eight 2x mats and Benches Station four 2x benches Station seven Mats Station five Rest Station 1 - bicep curls 30 sec each arm Station 2 - step ups 70 sec Station 3 - skipping for 70 sec Station 4 - dips using two benches 30 sec Station 5 - rest Station 6 - shuttle run 30 sec Station 7 - sit ups 30 sec Station 8 - press ups feet on bench Station 9 - stretches Station 10 - pull ups for 70 sec Station 11 - Iggy ...read more.

Conclusion

Increasing the level from level 10 to 11.9 I feel that this was partly due to the circuit and the fact that I ran the first test on a Friday at the end of the day whereas I redid the test on a Tuesday morning. I increased my max rep test by 10kg so I was able to lift 47kg. I achieved 7 more sit ups taking my total to 43 These tests show that I progressed due to the circuits. If I carry on with some sort of circuit after I finish I will not loose what I have gained. However if I do nothing, reversibility will come into play and I will lose what I have gained. To continue this I will carry on with regular runs and will still be playing rugby. Shortly after I performed my circuits I had a knee injury which put me out of playing any sport or running for 3 months so the increase in Vo2 or endurance was partly wasted. Muscular atrophy is the wastage of the muscles and this occurred in my left leg because it was unable to bend so I could not exercise it. I continued to work on my upper body strength so I still have what I had gained. With hindsight I would have changed my circuit by adding in where I had a rest station, using the s.a.q hurdles, I felt that it was important to have at least one rest station so that my muscles could rest ready for the shuttle run. Here it was important for me to keep my muscles warm otherwise they would have began to cool down and fill with lactic acid, I would have been more likely to damage them. So station 5 could have been a stretch station. I feel that only one rest/stretch station was necessary and at the other I would have included some sort of boxing bag and repeatedly punched it for 2 minutes every circuit. This would have helped my cardio and muscular endurance massively. ...read more.

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