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A few things

  • 16-05-2010 7:53pm
    #1
    Beau
    Registered Users, Registered Users 2 Posts: 1,095 ✭✭✭


    Hey guys,

    Its off season for me in rugby and I really want to work on some of my weaknesses.

    One of them is my upper back/shoulder area, after focusing solely on big compound lifts for the last few years it got neglected and caused me to have several shoulder injuries throughout the season that ruined it for me. Anyway, what kind of weight should I be aiming for reverse flys, side lat raises for a 90 kg guy? Currently I'm finding 5kg tough (I've even moved down to 2.5kg on the flys). I like to have a target to reach. Also I seem to be getting nowhere with pull ups, I try to get them in at least twice a week but I can only handle maybe two bodyweight lifts at a time and that doesn't seem to be improving at all. Any tips? How fast should I be seeing progress?

    I would love to work on my running/sprinting technique, I've been told I run like a bogger. Anybody know where I could get that type of training?

    Another thing is line-out jumping, think that can only come from match practice...?


Comments

  • #2
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Firstly I'd aim to make sure the shoulders are well prehabbed before doing anything.

    This is a good link to get you started - http://idoportal.blogspot.com/2009/07/scapula-mobilization-and-sequences.html

    (WFS)
    Might also to be an idea to get to a physical therapist/ART and make sure it's all sorted as well.

    I know a guy who's a sprinting coach, and works with Leinster Rugby, might be an idea for privates with him? PM me if you want details.

    As for line outs, box jumps/vertical jumps should help.

    Colm


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