Unlock Peak Performance: 8-Week Strength and Conditioning Blueprint for Social Touch Rugby Athletes

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Are you a team sport athlete looking to enhance your performance and prevent injuries? Look no further. With a decade of experience in strength and conditioning, I can guide you through understanding the specific anatomy and energy systems your sport demands. It’s crucial to recognise that effective training is not about the quantity of effort but the quality and intelligence behind it. For instance, a touch rugby player wouldn’t benefit from long-distance running—such a mismatch in training could actually impair performance and potentially lead to injuries. Similarly, a 100-meter sprinter would find no advantage in long-distance running.

The goal of this program is to assist you in developing strength, explosive power, correcting muscle imbalances, increasing anaerobic capacity, and enhancing muscle stability. Achieving these objectives requires focused strength training and the appropriate form of anaerobic explosive exercises.

touch rugby will power fitness

The graph is divided into phases

This graph explains the cycle of training before, during and after season.

Preparatory Period

This is usually the off-season where the focus is on building general physical conditioning (increased volume, lower intensity).

Transition Period

Here, the training becomes more specific to the sport, with a focus on increasing intensity and decreasing volume to prepare the body for higher loads.

Competition Period

Training volume is reduced further to allow the body to recover and peak in performance for competition. Intensity may remain high, but the total quantity of work is less to prevent fatigue.

Transition Period (active rest)

After the competition, the athlete enters a period of active rest, where training is reduced significantly to allow for recovery before the next training cycle begins.
touch rugby training graph will power fitness
This 8-week strength and conditioning training program is tailored for touch rugby players who are in the transition and competition period. To learn more about strength and conditioning, check out the following highlighted article.
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Warm-up

A warm-up before each session is important before training.
Sets Reps
500-meter row
World’s greatest stretch 2
Walkout into pigeon stretch 3 20 seconds hold
Standing Wall Hamstring stretch 3 20 seconds hold
Thoracic spine cat-cow stretch 3 8

Day 1: Strength - Lower Body

Sets Reps
Pistol Box squats 4 16 (8 on each leg)
Crab WalK 4 5-meter length
Leg press (single leg) 4 16(8 on each leg)
Bulgarian split squats 4 16(8 on each leg)
Trap bar deadlift or Barbell RDL 5 3-5
Swiss ball Hamstring curl 4 20(10 on each leg)
Machine hip thrust or barbell hip thrust 5 8-12
Weighted Calf raises 5 15

Day 2: Power, Balance, and Stability

Sets Reps
Box Drop Jumps 4 6
Medicine ball slams 4 10
Dumbbell snatches 4 12 (6 reps on each arm)
Bosu ball dynamic lunges 3
Sled pull 3 10-meter length
Bosu ball ankle stability (single leg) 20 seconds hold on each leg
Dumbbell farmer’s walk 4 10-meter length
Wall sit 4 45 seconds

This training focuses on making you stronger and more powerful for touch rugby. It’s not about doing a lot of exercises but about doing the right ones. checkout just12reps.com

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12reps strength training app
12reps app, rugby strength and conditioning

Unlock Your Running Potential: The Role of Functional Strength Training in Shattering Personal Bests

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Strength training is an indispensable component for runners. While running offers immense rewards for mental well-being, stress relief, and athletic challenges, pursuing it without incorporating strength and conditioning can lead to injuries. Far from hindering your running performance, building functional strength will significantly enhance it. Engaging in strength and conditioning sessions will make you more powerful, fitter, and leaner. Imagine possessing the explosive power to complete a 5k or 10k in record times—achieving a 5k in 19-25 minutes or a 10k in 45-55 minutes.
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I have assisted multiple clients in completing full marathons and half marathons. Two individuals who participated in the London Marathon achieved times of 3:35 and 3:50, respectively. Similarly, another pair who took part in the Hackney Half Marathon recorded times of 1:45 and 1:53. I can proudly say that the improvement in strength for each individual mentioned played a significant role in their achieving impressive times.
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Ola at hackney half
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Lucy at London marathon

Why is functional strength training so crucial?

Have you ever reached a point in your training where you started experiencing lower back pain, annoying knee pain, sore calf muscles, weak ankles, stiffness in the upper back, and tight hamstrings? If so, then these are issues that can be addressed and prevented through appropriate functional strength training. Often, the root causes of these problems and pains are muscle imbalances, weak ligaments and tendons, and a lack of reactive muscle strength. Engaging in functional strength training can help correct or prevent these issues, while also enhancing your performance over time.

To become a complete athlete, it is essential to train all types of muscle fibers. While the requirements of your sport may necessitate a focus on a specific type of fiber, achieving a well-rounded athletic profile involves developing all three types. Muscles are comprised of diverse fibers, each serving distinct functions:

Type 1: Slow-Twitch Muscles

These fibers operate slowly but can endure for extended periods. They utilise oxygen and glucose to maintain activity and do not fatigue easily. Suitable activities for developing these muscles include long-distance running and cycling.

Type 2A: Fast-Twitch Muscles (Oxygen-using)

These fibers are quick and utilise oxygen to generate energy. They can also function anaerobically, if necessary, which causes them to fatigue more quickly than slow-twitch muscles. To develop these fibers, engage in weight training with repetitions ranging from 3 to 8, 100–200-meter sprints, and similar activities.

Type 2B: Fast-Twitch Muscles (Non-Oxygen-using)

These fibers are also quick but rely on a process that does not use oxygen, leading them to tire the fastest among the muscle types. Develop these fibers through explosive training such as Olympic lifting, plyometric exercises, and short burst sprints, like the 50- and 100-meter dash.
This 12-week program is designed as a 3-day split training regimen specifically for long-distance runners. The primary goal is to enhance
12 week program will power fitness
your running performance, transform you into a well-rounded athlete, assist you in breaking personal records, and enable you to sprint up hills effortlessly.
  1. Before attempting any of these exercises, ensure you have a coach demonstrate how to perform them correctly.
  2. Never sacrifice technique for the sake of lifting heavier weights.
  3. Remember to warm up and mobilise before participating in any of these workouts.
  4. If you are currently dealing with any injuries, research each exercise to determine if any of them could exacerbate your condition.
  5. Take a 30-second rest between each exercise.
  6. Measure your progress by taking a before and after picture from the back, front, and side views.
  7. Practice progressive overload but do so cautiously.

Monday: Lower Body

Sets Reps
Band crawl Walk 3 10 meter length
Psoas MarcH 3 20
Glute bridge with a resistance band 4 20
Leg press (single leg) 4 20
Bulgarian split squats 4 12
Romania deadlifts 4 12
Sled push 4 10-meter length
Kettlebell Lateral lunges 4 10
Seated calf raises machine 4 15

Wednesday: Upper body and Conditioning

Sets Reps
Battle rope 4 30 seconds
Medicine ball slam 4 12
Dumbbell farmer’s walk 3 10-meter length
Cable chops 3 20
Bulgarian split squats 4 12
Dumbbell chest press 4 8
Pull ups Or assisted pull Ups 4 6-10
Seated Dumbbell shoulder Press 4 8
Dumbbell single arm row 4 8
TRX row 4 10
TRX knee tucks 4 16

Friday: Olympic lifting and plyometric training

Sets Reps
Barbell Power cleans 5 3
Dumbbell Snatches ( single arm) 4 8
Press ups or knee press-ups 4 10
Box jumps 4 10
Ladder (high kness) 4 30 seconds
Kettlebell swings 4 15
Pistol Box squats 4 10
Medicine ball slam 4 10
Whether you’re aiming for a 5k, 10k, or a marathon, the evidence is clear: strength training is an essential component for runners looking to improve their performance. It’s time to redefine smart training by maintaining a balanced focus on the muscles that drive your running and the resilience that supports it.

The Transformation Journey of Eric Labi – From Fitness Enthusiast to white collar Boxing Competitor

The Transformation of Eric Labi - From Fitness Enthusiast to White Collar Boxing Competitor - Will Power Fitness

Introduction

As a personal trainer, I’ve had the privilege of working with many individuals, each with their unique goals and motivations. Today, I want to share the remarkable journey of one of my clients, Eric Labi, whose dedication and hard work have truly inspired me.

Eric's Beginning: A Spark in Boxing

Eric started his fitness journey with a simple interest in boxing. Six weeks into his training, his enthusiasm evolved into a burning desire to compete in a white-collar boxing match. This shift in goal called for a more rigorous and structured training regimen. To prepare Eric for his debut match, we crafted a 12-week intensive training program focusing on the basics of boxing and defensive techniques. This plan was not just about learning the sport; it was about transforming his body and mind to be fight-ready.

Eric Labi Boxing Transformation - Will Power Fitness

Training Schedule and Routine

Eric’s weekly routine was meticulously planned. He trained four days a week – two days focused on running for 45 minutes each and two days with me, diving deep into the technical and physical aspects of boxing. Our sessions included:
  1. Pad Work and Sparring: To hone his boxing skills and improve his reaction time.
  2. Bodyweight Exercises: Including 200 push-ups, 100 sit-ups, and 100 box jumps to build endurance.
  3. Strength Training: Featuring 50 pull-ups, dumbbell farmer’s walks, 50 ball slams, and dumbbell walking lunges to build leg strength.

Remarkable Results

The results of this intensive program were astounding. Eric shed 10kg of fat and gained 7kg of muscle mass. He achieved a shredded physique, arguably in the best shape of his life. But the benefits were not just physical. Eric’s transformation transcended the physical realm. His work productivity saw a significant boost. He radiated energy, not just at work but in all facets of life. His newfound fitness and confidence seeped into every corner of his existence.

The culmination of Eric’s hard work was evident in the ring. He not only participated in his first white-collar boxing match but emerged victorious. This win was a testament to his dedication, resilience, and the power of a well-structured training program.

Adding this new goal for Eric to compete in Hyrox adds another exciting chapter to his fitness journey. Hyrox, known for its unique combination of functional strength training, high-intensity interval training, and endurance, will require Eric to adapt and expand his training regimen. This transition from boxing, which primarily focuses on agility, speed, and upper body strength, to Hyrox, where overall endurance and functional strength are key, will be a challenging yet thrilling endeavor.

For Eric to excel in Hyrox, his training will likely need to include:

  1. Endurance Training: Longer cardio sessions to build stamina, crucial for the running segments in Hyrox events.
  2. Functional Strength Workouts: Incorporating exercises like kettlebell swings, sled pushes, and rowing to mimic Hyrox challenges.
  3. High-Intensity Interval Training (HIIT): To boost cardiovascular fitness and endurance.

Eric’s journey is a perfect example of how setting a goal, coupled with hard work and the right guidance, can lead to extraordinary achievements. It’s stories like Eric’s that fuel my passion as a personal trainer. His journey from a fitness enthusiast to a victorious boxer is a powerful reminder of what we can achieve when we commit to our goals.

Ola’s incredible 25kg weight loss in 7 months

Transform Your Fitness Journey with Expert Personal Training at UNTIL Studio in Marylebone

The transformative power of determination and consistent effort has never been more evident than in the incredible journey of my personal training client, Ola. Over the course of 7 months, not only did he manage to shed 25kg, but the positive ripple effects it had on both his personal and professional life were truly awe-inspiring.

In life, we come across stories that not only inspire us but also push us to strive for our own goals. Today, I am incredibly proud to share one such story from my remarkable client. In a span of just 9 months, Ola embarked on a life-changing journey of wellness and determination that saw him shed an amazing 25kg!

This transformation was not just about losing weight, but about embracing a healthier, happier, and more energetic version of themselves. Ola’s commitment to their health has been nothing short of inspirational.

ola before ola after
ola before

Ola, your dedication, perseverance, and hard work have clearly paid off. You have not only transformed yourself but have become a beacon of inspiration for many. Congratulations on your incredible achievement, and here’s to celebrating many more milestones in your health and wellness journey!

Ola’s personal achievements

  1. Mens Fitness Magazine Cover
  2. Two half marathons with average time of 1 hour 50
  3. Four charity boxing matches
  4. Multiple 10k park runs
Mens Fitness Article - Ola Transformation / Will Power Fitness

A Multi-pronged Training Approach

Our strategy with Ola was comprehensive. We emphasised weight training, a crucial aspect of sustainable weight loss that helps boost metabolism and sculpt the body. Cardio, particularly incline walks, featured prominently, ensuring an efficient calorie burn. Boxing,
however, added a unique dimension. Beyond being an excellent workout, it fortified Ola with discipline, mental tenacity, and a fighting spirit.

Training together thrice weekly, each session was a blend of intensity and purpose, aimed at meeting and exceeding our set benchmarks.

The Role of Nutrition & Supplements

Exercise was only one part of the equation. A huge component of Ola’s success can be attributed to his dietary changes. Meal prepping played a pivotal role, guaranteeing that he had nutrient-dense, portion-controlled meals ready to go. This approach eliminated the pitfalls of last-minute, often unhealthy, food choices. Additionally, strategic supplementation ensured he was getting all the vital nutrients, maximising his workout potential and speeding recovery.

Ambitious Milestones

Our goals were not merely weight-centric. We aimed high, setting targets like participating in a white-collar boxing match and completing a half marathon. These events provided Ola with tangible milestones, driving him to persevere even on the most challenging days.

Beyond the Physical: Confidence and Career Growth

Ola’s transformation wasn’t restricted to physical attributes. As his body changed, so did his mindset and confidence. The gym’s discipline soon found its way into his professional sphere. Within those transformative 7 months, Ola clinched a promotion to a senior management position, a testament to his increased productivity and newfound self-assuredness.

Ola Transformation Journey - Will Power Fitness

Fast Forward Two Years

Today, Ola stands as an epitome of consistent growth. He’s completed a half marathon, several 10k park runs, and triumphed in four white-collar boxing matches. Professionally, he’s on the trajectory to becoming head and associate director at his company.

One might wonder, how has he maintained his weight loss success? The answer lies in Ola’s strategic approach of setting quarterly goals.

This continual goal-setting ensures he stays motivated, challenged, and always on his toes.

In Conclusion

Ola’s journey is a shining example of how fitness transcends beyond the physical. It’s about setting goals, achieving them, and then setting new ones. It’s about constant evolution, self-growth, and proving to oneself that with determination and the right support, any dream is
within reach. To personalise your workouts quickly, download the 12reps app. 12Reps is a strength training app that will help you personalise your workout based on your available equipment, mood, and the individual body parts you would like to train.