Saturday , 14 May 2022
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Rugby 7s – Training update

So the last few weeks haven’t really gone according to plan!

My work load is mental due to a lot of new clients during the Summer holiday rush!  I haven’t been able to do anyway near as much as I would have liked to!

However, what I have managed to do has been short, sharp and very intense!

Been focusing a lot on HIIT circuits as I can get loads done in a short space of time! Only having half an hour to train means you have to plan ahead and think smart about the way you train!

HIIT is great. It stands for High Intensity Interval Training. Going as hard as you can for a predetermined amount of time/reps with a short recovery after. The best way to get the most out of limited time!

Here’s an example of one of the sessions I did last week made up by @fasoja. The aim is to complete 1 lap as fast as you can then take 2mins rest and repeat 3laps aiming to beat your previous lap time!


Sessions like this have formed the largest part of my last 2 weeks training. It’s been good. Worked as hard as possible during each session and felt absolutely F****d after each one. Proving that you don’t need to spend hours in the gym to get an effective workout!
For more info on these sessions or to obtain your own workout plan contact me on Twitter @mattor22.

I have also placed some focus on my strength, looking at improving my 1 rep max. I have focused hard on deadlifts, bench, overhead press and squats.

Bench has always been my weakest aspect.

But managing to hit 5×5 110kg pause reps for me was a big achievement. A pause rep is where you bring the bar to a complete stop at the bottom of the press before pushing it back up off your chest! This increasing the work load through the muscles therefore increase its maximal strength output.

Over head press on the other hand is one of my stronger movements. Comfortably hitting 5×5 at 85kg. With the help of @AWperformacePT I will be attempting to hit 100kg single rep during he next week! Wish me luck.

Deadlifts I’m really happy with. Hitting a new best ever!! 2 reps of 200kg!

About John

I'm a sports enthusiast, who plays rugby and football with my local clubs, and golf at a social level. I'm very out-going and love to travel.

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