Fasten your seatbelts!
I cannot wait for the weekend. Not because it means a few days off work…but because there is some GREAT sport to watch!!!
Not only is the 6 Nations on where Ireland and England will be tearing strips off each other, but also there is a tasty looking boxing match with Carl Frampton and Scott Quigg going toe to toe for the IBF and WBA super-bantamweight titles.
Two very different sports with very different training protocols, but they have one huge thing in common – the ability to produce and absorb impact. Massive impacts.
Despite how different the sports look I thought I would share with you a few tips that could benefit both boxers and rugby players alike. I had a nice chat with Brendan and Dave (Hembrough) about this today. All three of us have done a lot of work with boxers AND rugby players over the years, plus many other sports that involve collisions such as Ice hockey, MMA, wrestling etc so it was great to compare tactics and find some common ground.
Brendan and Dave both agreed that ‘functional isometrics’ are a great specific training method for both collision sports like rugby, and fight sports such as MMA and boxing.
In all collision sports athletes are often engaged in contact scenarios where isometric strength plays a big part. Whether its clinching and wrestling situations or tackling and rucking situations the athletes require a large amount of both strength endurance, isometric strength and trunk/hip strength.
Here are a couple of things you can try for any ‘collision’ athlete:
The two exercises are Functional ISO bench press and row holds.
What you are going to do is get your athletes to take a 75% 1RM load for both exercises. They are going to perform 4 sets of 6 reps.
Allow them to go through the normal movement but on the first two sets you are going to make them pause at the half way point (for between 4 and 8 seconds) before completing the movement. For the third and fourth sets you are going to make them pause at the chest for the same amount of time under maximum tension!!!
This will really help your athletes to develop some hard core isometric strength that will stand them in good stead for any body shots they may receive, any tackles they get hit with or any wrestling scenarios they may find themselves in.
Final word from Brendan was to “be prepared for some pain though as this hurts haha!!”.
Give them a try and post any results in the Facebook group for us to discuss next week.
One last thing I will mention is that speed is one of the most important factors for any sport! If you would like to develop your client or athletes technique, click here to check out our latest bundle.