ࡱ> 57234g u&bjbjVV gr<r<uhh,0+(FFFF*******$,/F*TM@TT*FF*tttT^FF*tT*tt}(h)FB(*+00+(0j0 ))b0g*4vTtWD**^0+TTTT0h : FREQUENCY 2 3 times per week but preferably not on consecutive days SO YOU GET ENOUGH REST & RECOVERY which is important ALL THESE EXERCISES CAN BE DONE AT HOME WITH LITTLE OR NO SPECIFIC EQUIPMENT. REMEMBER to perform the exercises in a SLOW & CONTROLLED manner - 5 seconds down & 5 seconds up ! except for plyometric exercises which should be performed with an explosive element on the UP count UPPER BODY Regular Push-Ups ( hands placed shoulder width apart ) 2 x 15 - 20 To make regular push-ups harder elevate legs off floor with feet on block chair or bench . Remember to keep back flat & keep these SLOW & controlled , count to 5 to go down & 5 on way back up ! Wide Push-Ups 2 x 10 20 Same as a regular push-up except spread your hands to wider than shoulder width. Diamond Push-Ups 2 x 10 20 Same as a regular push-up except place your hands together and make a diamond shape with your thumbs and forefingers. Plyometric Push-Ups 1 x 15 20 Same as a regular push-up except as you extend your arms push up explosively so your hands leave the ground. Then allow your elbows to bend slightly to absorb the shock as you land. Lower and repeat. A variation of this exercise to make it harder is to quickly clap your hands as they are in the air. Bench Dips 2 x 10 - 12 1. Sit upright on the edge of a sturdy bench or chair and place hands hip width apart, palms down, fingers pointing forward and gripping the edge of the bench. Place heels on another bench or chair with legs out straight in front of you. 2. Start position: Slide off bench with elbows slightly bent. 3. Lower body slowly by bending at elbows until elbows are at 90 degree angle. Push up & return to start position. Seated Shoulder Presses 2 x 10 - 12 1. Sit upright on bench or chair with dumbbells or improvised weights over head. Make sure back is flat. not 2. Lower dumbbells slowly to shoulders. 3. When arms are at 90 degrees, press the dumbbells back up and repeat.  Lateral Raises 2 x 10 - 12 1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides. 2. Bend elbows slightly and raise the dumbbells or improvised weights out to sides. Keep elbows slightly bent throughout. 3. When arms are parallel to floor, slowly lower back and repeat. LEGS & ABS Forward Lunges 3 x 15 20 each leg 1. Start by standing with your feet shoulder width apart. 2. Step forward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement , with your head up & shoulders back & looking straight ahead. Push back up & return to the starting position and repeat on the opposite leg. 4. If you have them, hold a light dumbbell or improvised weight ( large empty plastic milk container filled with sand or water ) in each hand. Squat Press 3 x 15 Holding a relatively light dumbbell or improvised weight in each hand at shoulder level, squat down until your knees are bent just above 90 degrees. As you extend your legs back upright push the dumbbells overhead and extend your arms fully. Lower the weights as you squat down again. You can add a plyometric (explosive) element to this exercise by squatting down slowly & then powering back up & pushing off from the ground with your toes - just make sure you have enough space & headroom! Double Crunch 4 x 20 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. DO NOT apply pressure to back of head to assist yourself up when performing this exercise. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to the start position. E.g 2 x 20 = 2 sets of 20 reps leaving 30 seconds rest period inbetween each set RUGBY NUTRITION A NORMAL healthy diet should consist of: At least 5 portions of fruit and vegetables daily. Plenty of starchy carbohydrate foods, particularly high fibre varieties ( porridge oats , potatoes , rice ) Small regular amounts of quality protein ( meat , fish , eggs , milk ) Small amounts of low fat dairy products. A reduction in the amount of fat, fatty foods, and sugary foods eaten. Plenty of fluids throughout the day , avoiding a lot of soft drinks A RUGBY PLAYERS diet should also Be high in energy to help with strength & muscle gain eat three healthy meals and regular healthy snacks everyday. Be high in carbohydrate rich foods breakfast cereal, bread, muffins, crackers and crisp breads, muesli bars, rice, pasta, potatoes, fruit, smoothies. These should form the basis for most meals and snacks. This will help with  HYPERLINK "%20http://www.dietriffic.com/category/exercise/" \o "exercise" exercise performance, recovery from training, and muscle gain. Be moderate in protein rich foods meat, poultry, fish, dairy products, beans, peas, lentils, unsalted nuts. There is no need to eat masses of extra protein to bulk up. Remember protein rich foods are not the main source of energy for exercise. In most cases the amount of protein required can be achieved simply by following a  HYPERLINK "http://www.dietriffic.com/2007/04/28/balanced-nutrition-series-a-summary-2/" balanced healthy diet, which contains sufficient carbohydrate. Make sure meals are low in saturated fats try to avoid too much margarine, fatty meats, high fat takeaway and snacks, fried food and creamy sauces. Alternatively use Olive Oil & have at least one portion of oily fish ( salmon , tuna , mackerel , anchovies etc ) per week. Include at least 5 servings of fruit and vegetables each day necessary for preventing illness, building muscles and repairing injury. Rugby fluid requirements As with any intense activity, rugby players can lose considerable amounts of fluid during a game. This can in turn have detrimental effects on concentration and coordination. So, how can you stay hydrated? Most people need 1.5-2.0 litres of fluid per day, plus whatever they lose during exercise. Get into the habit of drinking a glass of water with all meals and snacks. 2 hours prior to an event drink 500-600mls of water, or sports drink. During exercise drink 150-200mls every 15-20 minutes, if possible. After exercise try to replace losses within the first 2 hours of recovery. Nutrition before a game Eat extra carbohydrate and drink plenty of fluid, 24 hours prior to the game. Have your last meal 3-4 hours before the game, for example pasta with a tomato based sauce, and lean meat, chicken, or fish; or a baked potato with tuna, or chicken. Have a light snack 1-2 hours before. Snacks after a game Drinking and eating carbohydrate rich foods as soon as possible ( within 20 mins ) after the game will help you recover more quickly. Its important to start refueling as soon as you can after training or a game. Have a protein rich meal or protein shake within 1 hour of finishing a game or training session too . Opt for high carbohydrate, low fat snacks, such as: Sandwich with low fat or cottage cheese, ham, chicken , turkey , tuna, boiled egg, or jam and peanut butter Bananas Fruit muffins, or pancakes Bowl of cereal or porridge with low fat milk Cereal bars Fresh fruit, and a low fat yoghurt Dried fruit Low fat cereal bar Fig rolls Sports drink Fruit smoothies TRY NOT TO HAVE A LOT OF CARBOHYDRATE AFTER 6pm (EXCEPT AFTER EXERCISE). 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[ @Verdana?= *Cx Courier New;WingdingsA$BCambria Math"1h\\77!24ff3HP)?B2!xx }FREQUENCY 2  3 times per week but preferably not on consecutive days SO YOU GET ENOUGH REST & RECOVERY which is importantCadgey Chris Cadge      Oh+'0x 4 HT t  FREQUENCY 2 3 times per week but preferably not on consecutive days SO YOU GET ENOUGH REST & RECOVERY which is importantCadgey Normal.dotm Chris Cadge2Microsoft Office Word@@ @ Gv Rt4 YAP  d.@"Verdana---  2 wcFREQUENCY 2    2 wc   2 wc  %2 wc3 times per week     2 wcbut  82 wcpreferably not on consecutive             2 cdays  =2 !cSO YOU GET ENOUGH REST & RECOVERY        2 c  &2 cwhich is important      2 lc @ Verdana---- @ !9- --- b2 :cALL THESE EXERCISES CAN BE DONE AT HOME WITH LITTLE OR NO             (2 cSPECIFIC EQUIPMENT.       2 (c    2 c   X2 3cREMEMBER to perform the exercises in a SLOW & CONTR               2 (cOLLED    2 cmanner    2 c- 2 c  _2 8c5 seconds down & 5 seconds up ! except for plyometric                 s2 Ecexercises which should be performed with an explosive element on the                       2  cUP count    2 c    2 1c   2 K cUPPER BODY    2 Kc - @ !_L- @"Verdana------ 2 e cRegular Push      2 ec- O2 e-cUps ( hands placed shoulder width apart )             2 e:c  2 e?c2 x 15     2 erc-  2 eyc  2 e}c20 ---  2 ec   (2 ucTo make regular pus    2 u ch  2 uc- 2 ucups  >2 u8"charder elevate legs off floor with   2 uc  "2 ucfeet on block    2 cchair or bench  2 c  j2 ?c. Remember to keep back flat & keep these SLOW & controlled ,          J2 *ccount to 5 to go down & 5 on way back up !     2 c  --- 2  cWide Push     2 c- 2 cUps  2 c  2 c2 x 10     2 0c   2 9c  2 >c20 ---  2 Uc   ,2 cSame as a regular push    2 !c- 52 (cup except spread your hands  .2 cto wider than shoulder    2 cwidth.   2 c  --- 2  cDiamond Push       2 c- 2 cUps  2 c  2 c2 x 10     2 Qc   2 Zc  2 _c20 ---  2 wc   ,2 cSame as a regular push    2 !c- R2 (/cup except place your hands together and make a    S2 0cdiamond shape with your thumbs and forefingers.      2 c  --- "2 %cPlyometric Push       2 %c- 2 %cUps  2 %c  2 %,c1 x 15     2 %_c   2 %hc  2 %mc20 ---  2 %c   ,2 5cSame as a regular push    2 5!c- #2 5(cup except as you  2 5c  12 5cextend your arms push up    |2 FKcexplosively so your hands leave the ground. Then allow your elbows to bend      2 VPcslightly to absorb the shock as you land. Lower and repeat. A variation of this     2 fcexercise  2 fc  %2 fcto make it harder   2 f1c  S2 f80cis to quickly clap your hands as they are in the  2 fsc  2 fwcair.   2 fc  --- 2 x cBench Dips     2 c  2 c2 x 10     2 c-  2 c  2 c12 ---  2 .c   2 xPc1. Sit upright on the edge of a sturdy bench or chair and place hands hip width     2 xPcapart, palms down, fingers pointing forward and gripping the edge of the bench.      j2 x?cPlace heels on another bench or chair with legs out straight in   2 c   2 cfront of you.   2 vc   g2 x=c2. Start position: Slide off bench with elbows slightly bent.      2 c   m2 xAc3. Lower body slowly by bending at elbows until elbows are at 90       U2 x1cdegree angle. Push up & return to start position.   2 c    2 xc  --- ;2 x cSeated Shoulder Presses 2 x 10            2 nc-  2 uc  2 yc12 ---  2 c   /2 xc1. Sit upright on bench   P2 .cor chair with dumbbells or improvised weights        >2 "x"cover head. Make sure back is flat.   2 "\c   L2 3x+cnot 2. Lower dumbbells slowly to shoulders.      2 3c   k2 Cx@c3. When arms are at 90 degrees, press the dumbbells back up and       2 Sxcrepeat.   2 Sc    2 cxc    2 sxc  --- /2 xcLateral Raises 2 x 10           2 "c-  2 )c  2 -c12 ---  2 ?c   22 xc1. Stand upright, knees sl  L2 %+cightly bent, shoulder width apart, holding    (2 xcdumbbells at sides.    2 c   t2 xFc2. Bend elbows slightly and raise the dumbbells or improvised weights        X2 x3cout to sides. Keep elbows slightly bent throughout.   2 c   m2 xAc3. When arms are parallel to floor, slowly lower back and repeat.      2 -c  APA R(vwxbbbkkl GGH6GQ(/2$*689.?@ABCDEFGHIJKLMNOPQRSUVWXYZ[\]^_`abcdefghijklnopqrstuvwxyz{|}~      !"#$%&'()+,-./016Root Entry FY\81TableT0WordDocumentgSummaryInformation(mxDocumentSummaryInformation8*CompObjr  F Microsoft Word 97-2003 Document MSWordDocWord.Document.89q