150's how best to improve

dblennon

was at training last night (AIL rugby) and we had a fitness test.

It was my first training session for over a year, but I thought my fitness was quite good as I had lost over 2 stone in the period and regularily went to the gym.

I don't do alot of running as I have a fairly damaged left knee that really can't take the continuos pounding for more than 20 minutes. (i push myself hard on the other machines though)

anyway the test was shuttle runs @5,10,15,20,25 (you cover 150mtrs if you complete) 6x30sec on, & off for 30secs, its fairly intense and I wasn't too disapointed as my knee held up well and I had a 635, which is 25m off the forward fitness requirement.

what would you suggest would be the best way for me to improve my fitness for the next one in 3 weeks.

Roper

Without knowing too much about you except for that test result: Don't go running for 20 minutes anymore, it's bad for your knees as you said and do you jog for 20 minutes in a match? I'd try including short sprints, not at the test protocol, but over distances just as short. Aim to get your times down first, then decrease your rest periods.

Sprinting doesn't have as bad an effect on your knees as regular running, so I wouldn't be as worried about soreness. Just warm up correctly, and maybe try sprinting uphill which is harder, but places less strain on your knees and hams.

dblennon

Thanks roper,

I find its the repetitive nature of a long jog or run that causes the problems soccer or rugby seems to require me to engage my muscles alot more so I don't have an issue with pain.

so you think doing the same exercise with longer break intervales would work?

Roper

The thing about tests is that they're tests, and not training. If you just train to beat a test then you will get good at doing that test, that's it.

If you're AIL level then you probably have someone coaching in the club who'll help you out. Sometimes you have to ask though.

LightningBolt

dblennon wrote: »

was at training last night (AIL rugby) and we had a fitness test.

It was my first training session for over a year, but I thought my fitness was quite good as I had lost over 2 stone in the period and regularily went to the gym.

I don't do alot of running as I have a fairly damaged left knee that really can't take the continuos pounding for more than 20 minutes. (i push myself hard on the other machines though)

anyway the test was shuttle runs @5,10,15,20,25 (you cover 150mtrs if you complete) 6x30sec on, & off for 30secs, its fairly intense and I wasn't too disapointed as my knee held up well and I had a 635, which is 25m off the forward fitness requirement.

what would you suggest would be the best way for me to improve my fitness for the next one in 3 weeks.

Mate, it was your first training session in a year. You're training with AIL players, they've already played 4 AIL games, 1/2 AIB Cup games as well as provincial senior cup.

Train for the next 6 weeks getting matches in at J1 standard and you should be okay. I don't think you'll play a full AIL game before xmas to be honest as a forward.

AlphaMale 3OO

dblennon wrote: »

was at training last night (AIL rugby) and we had a fitness test.

It was my first training session for over a year, but I thought my fitness was quite good as I had lost over 2 stone in the period and regularily went to the gym.

I don't do alot of running as I have a fairly damaged left knee that really can't take the continuos pounding for more than 20 minutes. (i push myself hard on the other machines though)

anyway the test was shuttle runs @5,10,15,20,25 (you cover 150mtrs if you complete) 6x30sec on, & off for 30secs, its fairly intense and I wasn't too disapointed as my knee held up well and I had a 635, which is 25m off the forward fitness requirement.

what would you suggest would be the best way for me to improve my fitness for the next one in 3 weeks.

A good way to get good at doing the 150's test is by doing the test. I've never done a training session that gave me that knife in the throat feeling that comes with that test. You could do longer shuttle runs or hill runs with a walk down too.

Roper

tests are not training and they shouldn't be. If you wanted to get strong and put up a big 1rm bench press, you wouldn't continually do 1rm bench presses.

Tests show you the results of other training and serve as a tool for your coach, they're not some holy grail and they are poor training tools

Patto

You say you got 635, what did that look like?

These are extreeme examples:
Was is like 150, 130, 110, 90, 80, 75?
or 107, 106, 106, 106, 105, 105?

The first indicating that you have lots of power and speed but no anaerobic work capacity. And you probably blew up on the test.

The second indicating that you have poor power and speed but good anaerobic work capacity. And you probably took it too easy on the test.

AlphaMale 3OO

Roper wrote: »

tests are not training and they shouldn't be. If you wanted to get strong and put up a big 1rm bench press, you wouldn't continually do 1rm bench presses.

Tests show you the results of other training and serve as a tool for your coach, they're not some holy grail and they are poor training tools

It worked for me. Thats all I'm saying. And I also said to add longer shuttle runds and hill training.

Patto

@Roper. I think its a bloody good test. I didn't think of it earlier but it also tests agility seems as you have to turn so often. Its also specific to filed sports as it tests the physiological limiting factors to performance that are agility, speed and speed repeatability.

I've done the same test on a C2 rower. I would score far better on the rowing compared to my team mates because of my height and weight. I am over 6' over 95Kg hence less agile.

What is the benchmark for a back? Any benchmarks for soccer players and Gaa players? I once heard than Ashley Cole went over 900 on this test.

LightningBolt

We've used a benchmark of 780m for forwards and 750m for backs. Forwards will do a hell of a lot more work and the test is a good indicator, for backs the test isn't really a good indication of anything imo as backs won't be involved as much as the pack.

AlphaMale 3OO

LightningBolt wrote: »

We've used a benchmark of 780m for forwards and 750m for backs. Forwards will do a hell of a lot more work and the test is a good indicator, for backs the test isn't really a good indication of anything imo as backs won't be involved as much as the pack.

Thats unusual. Backs tend to get higher scores than forwards.

AlphaMale 3OO

Patto wrote: »

What is the benchmark for a back? Any benchmarks for soccer players and Gaa players? I once heard than Ashley Cole went over 900 on this test.

He couldn't have. 900 is the max. Never heard of anyone getting anywhere near that.

Roper

forbesii wrote: »

He couldn't have. 900 is the max. Never heard of anyone getting anywhere near that.

And he cheats on his missus too don't forget that, so I'd say he was bullsh1tting.

Patto

LightningBolt wrote: »

We've used a benchmark of 780m for forwards and 750m for backs. Forwards will do a hell of a lot more work and the test is a good indicator, for backs the test isn't really a good indication of anything imo as backs won't be involved as much as the pack.

You must be thinking of a different test mate. you would be looking at a fairly useless bunch of backs if they weren't scoring hight than forwards on agility, speed and speed repeatability.

As for Ashley Cole aparently he ran through the 150s.

Patto

To the Op... read this and all your questions will be answered.

http://www.concept2.co.uk/docs/training/rugby_training_guide.pdf