|Day 1 and Day 3 Set Up|
At this point this summer I've back off the mobility work just a bit, god knows I needed it this winter and I know you are cringing and shaking your head right now Mike, gotta be done for the time being. I get my warm ups and a few quick, and I mean quick, mobility exercises in before I get after this monster, that's it for the mobility. Power and brute strength is what rugby requires and that's what we are staring at with this short list of exercises for my final pre-season program before the spit starts flying. Squats, Deadlifts, Cleans, Snatches, Push Press, Bench, Box and Broad Jumps...nothing fancy that would get Ben Bruno out of his seat, but it's getting the job done.
|Day 2 and Day 4 Set Up|
I am going to pick on my teammate and pretty much any strength coach that gives out a plan like this for their summer programs. The problem I have when you just assign exercises blindly, or damn near it, you are just assuming everyone has the correct mobility and can do the lifts with the right form. Now every coach is nit picky about something to a degree about these lifts, but there are certain ranges of mobility that everyone NEEDS. Deadlift, squat, clean and snatch are all lifts that can be bad news without the correct mobility and some monitoring. With these big blanket programs that get put out there is potential issue of injury, not every athlete that's lived in the weight room is still going to know what to do if they lack the mobility for these. There's a short list with end results for each solution to this issue; get smart and find someone to help you with these lifts/get a program designed for YOU, try them on your own and your mobility is great so there's little to no issue, try them on your own with compensation issues with an injury in season, try them on your own with compensation issues without an injury in season, try them on your own with an injury while training or do nothing. Now there's only three options that get you through healthy and two of them are pretty much based on genetics and dumb luck.
Got a little cynical at there, but don't get my wrong I'm loving/dreading my lifts, I just happen to be fortunate enough I know enough and know the right people to help me with it. Most people's response is 'why don't you just ask the coach for help?' That is the right question to ask, but you know the problem is you won't even ask the coach the question(s) that need to be. Message of today is be smart and ask questions, the worse case after that is you are back where you started.
Have a good one folks, go out and get after it today!