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Welcome to the new season, which starts now. My thanks to you all for your vote of confidence in asking me to stay on & coach IC next season. We have gone down a league, sad but true, and it does not reflect the players or our playing results. HOWEVER it is a direct result of us ignoring GOLDEN RULE No. 1 “No Mistakes” – make them and you will be punished.

So what next? If I, in my short time being associated with IC, “read you” correctly, I believe YOU will not give in BUT stand up as one, as you did after being “sanctioned”. You will come out playing greater rugby and fight our way back to the top. To do this we need to WORK HARDER, TRAIN SMARTER and above all STAND AS ONE – remember there is only ONE TEAM at IC.

We will do this by:

  1. Off season foundation programme – power & strength
  2. Preseason - skills & fitness
  3. Season – fitness, skills & game plan

OFF SEASON – 4 day gym training & 1 day field
GYM Programme – remember always spend 5 minutes warming up & stretching before starting your workout. You will get quicker & better results by Supersetting.

Day 1 – Upper Body

Body area Exercise Reps Sets Note
Lower back Hanging hyper extension 15 3
Chest B/B or D/B press 10 3 Superset, increasing weight
D/B flies 10 3
Upper back D/B row 10 3 Superset
D/B shrug 10 3
Shoulders Seated D/B press 10 3 Superset
D/B lateral raise 10 3
Pull ups 10 3
Abs Bent knee crunch 20 3 Superset
Bent knee to chest 20 3
Neck raises 30 1

Day 2 – Legs & Arms

Body area Exercise Reps Sets Note
Legs B/B squats 20-15-12-10 4 Superset, increasing weight
Leg extension 10-10-10 3
Lying or kneeling hamstring curl 10-10-10 3
Calf raises (seated or standing) 15-15-15 3
Arms Z bar curl 10-10-10 3 Superset, increasing weight
Triceps dips 10-10-10 3
Abs Hanging leg raises 10 3

Day 3 – Field workout hopefully at Harlington as we want to use Logs/sand bags/tyres.

Day 4 – Upper Body

Body area Exercise Reps Sets Note
Lower back B/B dead lift 10 3 Superset
B/B shrugs 10 3
Chest Incline D/B press 10 3 Superset
Incline D/B flies 10 3
Shoulder B/B clean & press 10 3 Superset
D/B incline reverse lateral raises 10 3
Abs Bent knee crunch 20 3 Superset
Straight legs raises 20 3

Day 5 - Legs & Arms

Body area Exercise Reps Sets Note
Legs Leg press 20-15-12-10 4 Superset, increasing weight
Calf raise on leg press 20 3
Arms Z bar curl 10 3 Superset
Lying Z bar triceps extension 10 3
D/B hammer curl 10 3
Abs Jack knives 20 3

Work hard & regularly, if you have a question just ask. I suggest you take hydration during training, protein shakes after workout and eat well (you don’t have to spend a lot of cash to do this).

To you all, writing my best wishes.

In Rugby,
Richard Aitken, Coach

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