DERFCWelcome to the Dubai Exiles Men’s page. On this page you will find the details of the current program that is running along with the results. Please also take time to look at the resources section as the links there will  help you ensure you maximize your performance.

Programs and results:

WEEK 4

 

Week 4 of the Dubai Exiles pre-season fitness training was all about team work! The session consisted of two strength components followed by two short met-cons, both aimed at developing rugby specific fitness. The aim of the met-cons was to make the players work at 90-100% intensity for 45 to 60 seconds and then recover quickly as their partner worked.

Strength
1/ Barbell Lunges – 5 reps p/leg every 2 mins x 4 sets
2/ Push Press – 5 reps every 75 seconds x 5 sets

Met-Con
In Partners complete:
8 min AMRAP
12 cal row
8 burpees over rower

rest 2 mins

8 min AMRAP
6 ‘Devils Press’
6 DB squats

Partner 1 Partner 2 WOD 1 WOD 2 Weight Used
Xander Justen 9 14+4 45lbs
Dave Jason 7 9 35lbs
Mark Ash 8+2 8+6 25lbs
Clint Juandre 8+3 9 25lbs
Ed Charlie 8+1 11+6 25lbs
John B Liam A 8+5 10 45lbs
Scott John R 7+8 9+6 35lbs
Phil Andrew 6+4 8 25lbs
Gareth Glen 6+13 7+5 35lbs
Peter Wes 6+12 7 25lbs
Luke Barry 6+4 6+4 25lbs


Additional Workout

10 rounds, each for time:
100m sprint
50m bear crawl
10 burpees
rest 2 mins after each round

WEEK 3

This weeks strength work focused on developing the players posterior chain and explosive power. The ‘sumo stance’ deadlift is a great lift for rugby players to practice, especially forwards, as it mimics positions on the pitch very closely, such as standing over a ruck or driving in a scrummage. The ‘squat start’ box jumps had the players sitting in the bottom of the squat before exploding upwards and trying to land as tall as possible on a 30″ box. Again this is a great skill to practice for rugby players trying to develop power and speed for sprint starts and big tackles.
The conditioning this week was just classic interval training using mostly bodyweight movements, designed to make the players work hard for a short space of time, recover quickly, and then repeat.

Strength
Alternating minutes on the minute:
5 ‘sumo stance’ deadlifts – build weight each set (starts at 70% arm)
5 ‘squat start’ box jumps

Conditioning
1 min per station – complete as many reps as possible – 30 seconds rest between stations
1. Row (cals)
2. Push ups
3. Wall balls @ 20lbs
4. Burpees
5. Box jumps @ 24″
*Rest 2 minutes after round 1 then repeat for round 2.

Name Round 1 Round 2
Juandre 128 85
Clint 97 83
Julian 94 74
Phil 60 68
Peter 78 76
Charlie 116 112
Ed 98 78
Jan 101 76
Xander 100 98
Liam 85 90
Justen 138 120
Scott 93 94
Dave 109 105
Sheldon 95 85
Danny 73 62
Gareth 94 82
Garry 98 75
Karl 96 76
Jeremy 95 84
Matt 74 71
Luke 81 64
Malan 98 83
Kelvin 70 75

Additional Workout

If you are stuck for a workout to do this week, add this to your gym routine:
5 rounds of:
Max unbroken repetitions of bench press @ 75% of your bodyweight
Then immediately followed by:
Max unbroken repetitions of strict pull ups
Rest for 3 minutes before beginning your next round
Record your results and post to Innerfight social media

Alternatively, if you would prefer a more aerobic based workout, this one can be done down at the track:

At the start of every 2 minutes x 2 rounds
Sprint 200m
At the start of every 4 minutes x 2 rounds
Sprint 400m
At the start of every 6 minutes x 2 rounds
Sprint 800m
– Try to think of each run as a max effort attempt, we are testing your ability to recover here!

WEEK 2

Week 2 of the Dubai Exiles pre-season programme gave us a chance to test some more lower body strength and introduced the team to a typical ‘Innerfight style’ conditioning workout. Check out this weeks workout and all the boys results below.

Strength
Front squat
5 ‘heavy’ reps every 2 mins x 5 sets

Conditioning
8 Min AMRAP:
8 Front Squats @ 40kg
8 Hand Release Push Ups
8 Broad Jumps (the length of the bar)
*See table below for results.

Finisher
In teams of 3
6 Min AMRAP:
Burpee box jumps
(relay style- each person must complete 3 before tagging their partner)

Name Rounds + Reps
Sheldon 5+2
Jan 5+4
Kyle 5+18
Clint 5+19
Ed 6+1
Adam 3
Justen 8+2
Liam A 4
Pete 4
Xander 6+8
Jeremy 4
Julian 5+1
Wes C 4
Matt 4+4
Gary 4
Sandile 4
Adrian 7+1
Malan 5+3
Nicholas 5

Additional Work

This weeks homework should really test your lungs and cardiovascular endurance!

For time, complete:
800m run
21 burpees
400m run
15 burpees
200m run
9 burpees
200m run
15 burpees
400m run
21 burpees
800m run

Week 1:  Session time: 8pm | Session date: Wednesday 17th July | Venue: click here

The first session of the pre season program will run testing across 4 domains: Strength, Power, Speed and Endurance. We will retest the same movements at the start of the season and during the season to  measure performance gains across the program. Your body composition analysis will also be tested and monitored throughout the season.

The benchmarks used are:

  1. 1 rep max deadlift
  2. Max distance broad jump
  3. 1 minute burpee to plate
  4. Max height box jumps
  5. Max reps bench press @50% body weight
  6. 500m row

 

Name Deadlift Broad Jump Burpee Box Jump Bench Press 500m Row
Juandre 160 250 22 27 30 1:51.6
Liam A 210 225 20 21 41 1:48.1
Paulo 135 240 23 24 30 1:40.2
Jad 170 230 21 26 42 1:50.9
Charlie 160 250 24 30 45 1:44.0
Clint 140 250 25 33 33 1:37.5
Justen 210 230 27 30 50 1:34.0
Xander 210 237 20 24 40 1:34.0
John B 150 229 15 22 23 1:44.6
Phil 135 238 18 17 19 1:35.4
John R 150 226 20 23 33 1:52.9
Jan 160 245 25 25 30 1:33.4
Liam J 150 224 20 21 19 1:37.7
Ollie 150 200 17 20 27 1:29.9
Wes C 130 204 17 22 20 1:54.9
Matt 120 185 16 19 8 1:57.3
Marc 150 233 18 21 15 1:54.3
Sandile 140 203 16 17 6 1:54.2
Wes F 200 194 18 19 60 1:46.1

 

Benchmarks:

Below are the benchmarks we are looking for on these tests split by position. These are minimum standards.

Name Deadlift Broad Jump Burpee Box Jump Bench Press 500m Row
Tight 5 200 240 24 26 40 1.40
Back row & centres 180 240 27 32 40 1:25
Half backs & outside backs 160 240 30 32 40 1.30

Body Analysis:

Click on your name in the above table to see your body analysis results. We will test your body analysis on a monthly basis. There are 4 figures that are important in these test which will be monitored.

Total Weight: Pretty self explanatory!!

SMM: Skeletal muscle mass. This is how many KG of muscle you have. Be aware that strength is not based solely on muscle mass, you can be stronger and therefore a better rugby player without seeing a huge increase in your SMM.

Body fat mass: This is how many KG of fat you have in your body. For some of you we want to see this come down!

Total body water: Again nice and straight forward, we check this from test to test just to ensure that any increases or decreases in the above measurements are real and not water retention or dehydration.

Additional workout:

This weeks additional workout is all about the number 100. Nice and simple. There is no rest between exercises, note your time per exercise and also your cumulative time.

  • 100 burpees
  • 100 squats
  • 100 push ups
  • 100 sit ups

Enjoy it!!!

Performance resources:

We have compiled a number of very useful articles / links for you to use to ensure you are doing everything possible to develop your performance outside of the contact time with InnerFight.

What should I be eating?
Speed up recovery with Magnesium
7 minutes a day to become a better player
5 ways to ultimate strength
Overcoming mental barriers
Five reasons to eat Avocado
Hydration myths busted
Is your sleep quality?

 

If there are questions that you have or resources that you would like to see included here please mail us direct on winning@innerfight.com

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