Players do many different things but if you are first starting out I would say pushing and passing of any kind are most important. Listen to your body to figure out what is right for you.
Many of the players I have worked with over the years have tried a variety of cross training. A lot of this will depend on what you have access to and can use based on your function.
For some handcycling, swimming or using a racing wheelchair for cardio has proven to be effective. Weight Training should be done in addition to the cardio.
As Chris stated pushing in your rugby chair (or your day chair) on days you don't have practice with varied intensity can be what you need.
Feel free to contact me and I can give you some other ideas.
I am considering doing a speed development camp in August. Let me know who might be interested.
weight training 4 days a week with a chest, shoulders/traps, back, and accessory day(bi's, tri's, shoulder maintanence stuff) split. 4x12 reps on most exercises, with 6-8 exercises each day
cardio 3 times a week on a vitaglide. i'll do extended cardio runs of 40mins+, plus interval training.
1 day i'll do an endurance day once a week were i'll push my chair a few miles.\
also still participate in a decent local rehab program. I have access to free weights, cable weights, an uppertone, and a vitaglide.
Btw i'm a c5 quad classified at 1.0, 6 years post injury. If you guys have any pointers or ideas on making me a stronger player, i'm all ears. thanks
If someone ask you about the set/rep/lbs of your tri workout make sure you have a class 1.0 answer or you'll be a 1.25 "round-up" before can say a whole lot of cuss words!
Heavy, I'd keep up what you'r doing. I'd recommend more endurance pushing in your rugby chair. The other stuff works great to keepo you and get you in general shape. But ultimately you want to push the shit out of your rugby chair, so add some resistance to your pushing motion with cables or something. Don't forget to work the opposite motion to even out your shoulders as much as possible. The endurance training in your chair also gives you an opportunty to find and work on your pushing style.
I think what you and I would both like to learn does not exist. What is a sport specific training regimen for QR? It seems we are on our own.
I hear a lot about endurance training. What does that mean? 5 miles a day of steady state pushing or intervals of 30 minutes with 1 to 1 at a maximum/moderate rate? Endurance training is a good way to increase youir ability to go at you max speed for an extended time. The problem is that in QR being able to go slow thru 3 games on saturday is not a forumla to win with. You first need to develop speed.
Speed is strength applied at a fast rate. I hear very little about resistance training and what that means to a QR player. Your regimen is a good workout - if you want to build muscle mass! It's a body builders workout, especially if your rep speed is moderate to low and taken to exhaustion with each set. My few years in QR has taught me one thing - speed is King! Additional muscle weight that does not increase speed is like strapping ankle weights to your frame. So how do we lift for maximum strength? If speed is a result of strength applied explosively, then do we lift to increase strength (high sets - low reps - high intensity(weight)) then convert to power ( low sets - high balistic reps (20 -30) - moderate/low intensity)?
I think much of this is known but is probably considered "State Secrets" among the few coaches/programs that have figured it out. So the best we can do is to experiment until we find the right way. It sounds like Coach Orr is looking into holding a speed camp. Way cool.
Anyway keep at it Heavy! You might want to transition to a 6 week max strength regimen in early December then convert to a power lifting program so you'll peak around Sectionals/Nationals. Good Luck!
just wanted to say thanks guys. my routine is definitely body builder oriented. my reasoning is that with muscle mass comes strength to a certain extent, muscle burns calories, and a decent build definitely helps with the ladies.
i'll go ahead and switch to a strength oriented routine, it's time for a change anyway. see if i can gain more functional strength on the court. i'll also add some weight to my chair when pushing. thanks again, chris
I didn't mean to bash your workout. I was just sharing what little I've learned in reading up on periodization and lifting for sports.
Any resistance program will only improve your game and as for helping with the ladies..well it definately shouldn't hurt!
I've used ankle weights strapped to my main cross beam (houses the axle receievers). Just used ten pounds at the begining of the season then dropped them about 3 practices before the first game so I could get my stroke used to the "lighter" chair. It seemed to help coming out of the hole but definately helped with endurance/stamina.
All you Rugby Guys the pushing is great, just don't forget the rotator cuff exercises. The posterior shoulder girdle is so important to avoid injuries and prevent long term problems as you age.
ChrisRathje
posted 10/2/08 - 7:16 am
Training
Players do many different things but if you are first starting out I would say pushing and passing of any kind are most important. Listen to your body to figure out what is right for you.
Kevin Orr
posted 10/2/08 - 7:39 am
Training
Many of the players I have worked with over the years have tried a variety of cross training. A lot of this will depend on what you have access to and can use based on your function.
For some handcycling, swimming or using a racing wheelchair for cardio has proven to be effective. Weight Training should be done in addition to the cardio.
As Chris stated pushing in your rugby chair (or your day chair) on days you don't have practice with varied intensity can be what you need.
Feel free to contact me and I can give you some other ideas.
I am considering doing a speed development camp in August. Let me know who might be interested.
sittinheavy
posted 10/2/08 - 11:13 am
my current training regimen
my current training regimen atm looks like this
weight training 4 days a week with a chest, shoulders/traps, back, and accessory day(bi's, tri's, shoulder maintanence stuff) split. 4x12 reps on most exercises, with 6-8 exercises each day
cardio 3 times a week on a vitaglide. i'll do extended cardio runs of 40mins+, plus interval training.
1 day i'll do an endurance day once a week were i'll push my chair a few miles.\
also still participate in a decent local rehab program. I have access to free weights, cable weights, an uppertone, and a vitaglide.
Btw i'm a c5 quad classified at 1.0, 6 years post injury. If you guys have any pointers or ideas on making me a stronger player, i'm all ears. thanks
Punisher8
posted 10/3/08 - 8:14 am
Hey Heavy be aware - Classifiers lurk in these forums!
If someone ask you about the set/rep/lbs of your tri workout make sure you have a class 1.0 answer or you'll be a 1.25 "round-up" before can say a whole lot of cuss words!
Those Round-Ups sting and will leave a mark!
Kimball #8 Capitol Punishers
Punisher8
posted 10/3/08 - 8:18 am
Coach Orr
Do you see this as a camp that all classes can benefit from or is the program you have in mind designed for particular classes and up?
Kimball #8 Capitol Punishers
QRforLife
posted 10/3/08 - 10:56 am
all class
Hey punigher, you're all class buddy! That part about a class 1.0 answer is priceless! Our sport needs more honest people like you!
QRforLife
posted 10/5/08 - 9:18 am
Heavy, I'd keep up what
Heavy, I'd keep up what you'r doing. I'd recommend more endurance pushing in your rugby chair. The other stuff works great to keepo you and get you in general shape. But ultimately you want to push the shit out of your rugby chair, so add some resistance to your pushing motion with cables or something. Don't forget to work the opposite motion to even out your shoulders as much as possible. The endurance training in your chair also gives you an opportunty to find and work on your pushing style.
Punisher8
posted 10/8/08 - 8:41 am
Heavy - a man with a plan!
I think what you and I would both like to learn does not exist. What is a sport specific training regimen for QR? It seems we are on our own.
I hear a lot about endurance training. What does that mean? 5 miles a day of steady state pushing or intervals of 30 minutes with 1 to 1 at a maximum/moderate rate? Endurance training is a good way to increase youir ability to go at you max speed for an extended time. The problem is that in QR being able to go slow thru 3 games on saturday is not a forumla to win with. You first need to develop speed.
Speed is strength applied at a fast rate. I hear very little about resistance training and what that means to a QR player. Your regimen is a good workout - if you want to build muscle mass! It's a body builders workout, especially if your rep speed is moderate to low and taken to exhaustion with each set. My few years in QR has taught me one thing - speed is King! Additional muscle weight that does not increase speed is like strapping ankle weights to your frame. So how do we lift for maximum strength? If speed is a result of strength applied explosively, then do we lift to increase strength (high sets - low reps - high intensity(weight)) then convert to power ( low sets - high balistic reps (20 -30) - moderate/low intensity)?
I think much of this is known but is probably considered "State Secrets" among the few coaches/programs that have figured it out. So the best we can do is to experiment until we find the right way. It sounds like Coach Orr is looking into holding a speed camp. Way cool.
Anyway keep at it Heavy! You might want to transition to a 6 week max strength regimen in early December then convert to a power lifting program so you'll peak around Sectionals/Nationals. Good Luck!
Kimball #8 Capitol Punishers
sittinheavy
posted 10/13/08 - 5:42 pm
just wanted to say thanks
just wanted to say thanks guys. my routine is definitely body builder oriented. my reasoning is that with muscle mass comes strength to a certain extent, muscle burns calories, and a decent build definitely helps with the ladies.
i'll go ahead and switch to a strength oriented routine, it's time for a change anyway. see if i can gain more functional strength on the court. i'll also add some weight to my chair when pushing. thanks again, chris
Punisher8
posted 10/14/08 - 7:40 am
Keep it up Heavy!
I didn't mean to bash your workout. I was just sharing what little I've learned in reading up on periodization and lifting for sports.
Any resistance program will only improve your game and as for helping with the ladies..well it definately shouldn't hurt!
I've used ankle weights strapped to my main cross beam (houses the axle receievers). Just used ten pounds at the begining of the season then dropped them about 3 practices before the first game so I could get my stroke used to the "lighter" chair. It seemed to help coming out of the hole but definately helped with endurance/stamina.
Good luck and represent the 1.0's!!!
Kimball #8 Capitol Punishers
sittinheavy
posted 10/14/08 - 10:32 am
i didn't take it as a bash
i didn't take it as a bash to my current routine, just constructive criticism. i'll definitely try the weights strapped to the axle tube. thx man
oldrugbyPT
posted 10/31/08 - 3:38 pm
Training
All you Rugby Guys the pushing is great, just don't forget the rotator cuff exercises. The posterior shoulder girdle is so important to avoid injuries and prevent long term problems as you age.
Old time Rugby PT