U15 ATHELTIC DEVELOPMENT: DECEMBER

RELENTLESSLEY POSITIVE – POSITIVLEY RELENTLESS

Organising your sessions

There won’t always be a perfectly fitting schedule for you to complete your athletic development sessions alongside your

normal day to day commitments, however this doesn’t mean that we should plant our head in the sand and not try and

work around the problems. The gym sessions for September can be done at home with absolutely no equipment, so there

is no excuse!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DPP Rugby Day 1 (Gym)

Rest/recovery Club/school Rugby

Day 2 (Gym)

Rest/recovery Game

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Day 1 (Gym)

Club/School Rugby

Day 2 (Gym)

DPP Rugby Rest/recovery Game Rest/recovery

This Plan May change throughout the season depending on what you have on but as a general rule , try to complete 2

sessions per week. On weeks where there’s not a lot on either from a sporting or academic perspective (half term) it is a

good opportunity to take advantage and do the sessions twice. Consistently turning up, doing the work and getting better

is what will make the difference and help you be the best rugby player you possibly can.

reps sets reps sets reps sets

1a 6es 3 6es 4 6es 5

1b 8es 3 8es 4 8es 5

1c 8es 3 8es 4 8es 5

2a 5EW 4 6EW 4 7EW 4

2b 12 4 12 4 12 4

3a 5 4 6 4 7 4

3b 12 4 12 4 12 4

1a 15s ES 3 17s ES 4 20s ES 5

1b 10M 3 10M 4 10M 5

1c 3EW 3 3EW 4 3EW 5

U15 ATHLETIC PERFORMANCE

DECEMBER

complete this programme 2-3 times per week in and around training, constantly striving for every rep to be better than the

last.

INSTRUCTIONAL USE

Warm up

Spiderman w/ rotation X 5ES

Happy cat/angry cat X 10

Inchworms X 8

1/2 kneeling hip flexor pulses X 5EW

Press up shoulder taps X 10ES

toes to base X 8

glute bridges X 10

CMJ to base X 8

Reverse lunge X 6ES

Bear Crawl Fwd X 10m

PHASE 1 PHASE 2 PHASE 3

SL '+' Hop & Stick

order

day 1

BW Squat with Pause

Juggernaut circuit

Side Plank

Bear Crawl lateral

Single leg Glute Bridge

Fwd Lunge with hands behind head

Bear Crawl arm lift and hold

Prone IYTW with 2s pause at each

RDL with pole

Push up - 3 seconds down

week 1 week 2 week 3

Exercise

Increasing Muscle MassRugby is a high impact sport: a free flowing game that features a combination of speed and strength. Increasing muscle mass is a great way to improve yourself physically as a player. Nutritionally you can make adjustments to help increase your ability to build muscle mass. These include:

To begin with, commence in ‘Optimal Protein Feeding Strategies’. (see page 3)

The main determinant of gaining muscle is total calorie intake. Ensure you are consuming enough calories.Consume high quality whole foods that are both energy and nutrient dense e.g. Nuts and seeds, avocados, bananas, eggs, oily fish, milk, olives, oils, nut and seed butters.

kcal

Sleep Quality and Duration has a huge impact on anabolic and catabolic hormone

release. Ensure your body has adequate time to recover and grow.

Aim for at least 8 hours of sleep per night

Long term hydration is crucial for muscle growth. Being in a state of dehydration will increase the rise in stress hormones which contribute to muscle catabolism (breakdown)

See the DRINK SMART principles on page 2

DRINK SMART

Quality of food will also determine whether you gain muscle or body fat. Low quality food may cause stress upon the body, increase inflammation and delay recovery.

Choose whole foods over highly processed foods

Increase your intake of good dietary fats

Dietary fats are a great source of energy and are required for hormone production.

Coconut oil, uncooked extra virgin olive oil, olives, rapeseed oil, oily fish, nuts & seeds, avocados, eggs, nut & seed butters.

5

FATS

Peanut Butter Blast Smoothie

2 tablespoons of peanut butter3 tablespoons of Greek yoghurtMilk1 scoop of whey protein1 bananaSpinach leaves

IdealSnack

Recipes

Homemade lean meat wrap

135g Chicken (optional seasoning)½ avocadoSliced tomatoesHandful spinach leaves1 wholemeal wrap

Reducing Fat MassAn ideal strategy for improving yourself physically as a rugby player is to reduce your fat mass, this will increase your functional mass; improving your power: weight ratio. It will improve your quality of life and health.

Weight loss, specifically fat loss shouldn’t be a short term goal. Weight loss should be achieved over time in order to promote a lifestyle change that is sustainable.

What does healthy weight loss look like?A loss of between 0.5-1.0kg per week is deemed safe and healthy.

Therefore if a player weighs 120kg and wants to play at 110kg. Weight loss should be achieved between 10-20 weeks.

0–1–2-3–4–5–6–7–8–9–10weeks

120kg115kg110kg

Weight loss is a long strategy

What NOT to do....The media often promote fad diets in order to achieve rapid weight loss (The Cambridge, Atkins, Weight watchers, 5/2 etc.). These diets incorporate severe energy restrictions which result in a similar, if not greater, loss in muscle tissue as fat mass. Low energy intakes also compromise nutrient intake. Such quick fix methods are not sustainable or appropriate for Rugby players.

Statistically 95% of people who lose weight through these methods fail to sustain this loss and regain more weight than was initially lost.

How to achieve healthy weight lossBasic dietary changes Physical Activity

kcalTotal calorie intake is the main determinant of weight loss or weight gain. In simple terms you need to be burning more calories than you are taking in. When restr ict ing your calorie intake the composition of the diet is very important

and is reflected in the changes in your body composition. A 2000 kcal diet from McDonalds will provoke a very different response from a 2000 kcal diet from whole foods packed full of fruit and vegetables.Q. How do I lower my calories whilst maintaining a healthy balanced diet?

A. Portion control. Following a meal you should never feel full, just content. Adjusting the structure of your diet away from the ‘3 meals’ per day to eating every three hours (optimal protein feeding strategy) should mean that it doesn’t matter about not being full because you will be eating again very soon. Hit your fruit and vegetable intake targets, see page 6

CHOAd jus t you r c a rbohyd ra te selections (see page 1)A diet high in low quality, highly processed, high glycemic index foods will encourage fat

storage through the increased insulin response following eating. As shown on page 1, eating these types of carbohydrates will lead to overeating and hunger which will inevitably lead to unwanted weight gain.

Increase you levels of physical activity, specifically conditioning and fat burning sessions: please consult the S&C staff for appropriate session plans

Decrease calorie intake

Increase energy

expenditure

6

Subtle dietary adjustments can be made to enhance the effects of these sessions. By training in a low energy/carbohydrate state, you will increase the cellular responses to training. In simple terms, you will become fitter quicker. Commencing in these sessions in a carbohydrate depleted state will increase circulating adrenalin levels, in turn this encourages more fat to enter the cells for oxidation, thus increasing the amount of fat utilised when exercising.

Quick tips:

²  Train in the morning before breakfast²  Lower your intake of carbohydrates prior to

training (an ideal breakfast/meal can be found on page 3)