Monday 3/1

Hill Run

Lift - B.S. 1-1-1-1-1-1-1-1-1-1
Use 65% 1RM, focus on speed, pause at bottom of squat for 2 seconds before exploding up.

Find a short but steep hill, these are pretty common, even flat places have the side of an overpass you can use.  Ideally, you want about a 20m incline with a flat area at the top.

Perform 10 Repeats of the hill run complex.

Hill Run Complex:
1. Start in a 3 point stance at the bottom of your hill
2. Sprint as hard as you can to the top (about 20m)
3. 5 Burpees
4. Bear Crawl head first down the hill at a safe speed.

Rest 1 minute in between runs.


Friday 2/26

Speed Day

After warm up, we are going to work on sprint acceleration before lifting.

Speed Drills -
Run these as hard as you can with total recovery in between sprints
6X6 High hurdle broad jumps

Lift -
Weighted lunges, 50m w/45lb dumbells in each hand
Front Squat 2-2-2-2-2 Using lighter weights, focus on being explosive.

Also, check out Crossfit Newcastle.  They are an Australian Crossfit facility that has been working on a Rugby training protocol.  Their approach is a bit different than mine, they go 4 days on, rest day, game day, rest day for one thing.  Check it out, see what works best for you.  I advise you to always question what you are doing, see if there's another way to do it better.  Just because something is working for you now doesn't mean it can't be improved on.  So stay tuned, I may be stealing some info from them in the future!


Thursday 2/25

"Rugby Angie"

Lift - Back Squat - 3-3-3-3-3

"Rugby Angie"  This one is a bit of a grind so take it easy, I may or may not have given myself Rhabdo trying this out for you guys.

For time, 
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Conditions: Every time you come off the pull-up bar, you must run 50m, every time you rest on a push-up i.e. knee/chest touches ground, you must run 50m, every time you pause on the ground in a sit-up, you must run 50m and every time you stop squatting, you must run 50m.  On squats, you may rest in the squatting position.


Wednesday 2/24

Rest Day: Nutrition for Reovery

Today's rest day subject is post workout recovery nutrition.  Today I'm posting an article from the Elite FTS site by Charlie Cates on the basics of post workout recover nutrition.  The numbers and ratios are exactly what you want to get the most out of your workout.  Take what Charlie says and figure out how to apply your paleo foods + milk to fill your nutrition needs.

This is the first part of a two-part article series on basic recovery techniques. Part one will examine the nutritional aspect of recovery while part two will focus on training techniques to speed up recovery.

Every day I go to the gym and I see people sweating it out to get the results they desire. I also see these same people distraught when their desires never actually materialize. Now I could write many articles about why this is, ripping apart their ridiculous training schemes and what not. But I’m going to dedicate these next couple of articles to one of the most overlooked aspects of training—the time you spend out of the gym. I’ll specifically examine nutrition and choice of post-workout activity.

When it comes to post-workout nutrition, it’s essential that you eat at the correct time and in the right proportions. You need to know what type of workout you just completed. Was it a strength training session, a movement/aerobic training session, or a hybrid of the two? Knowing how you just trained will dictate the amount of one macronutrient you eat relative to another, specifically your carbohydrate to protein ratio.
If you just completed a strength training session, you should intake a 2:1 carbohydrate to protein ratio. If you just completed a movement training or aerobic session, you’re looking for a 4:1 carbohydrate to protein ratio. If you just completed a hybrid workout, you need to judge based on the workout. For example, if you just completed a power based plyometric training session, which is technically a strength session based on the distance traveled by your center of mass on every movement, you’ll be looking at more of a 2:1 ratio. This also goes for circuit training sessions in the weight room where you’re lifting the entire time, but because your heart rate stays elevated, it may feel like a cardio session. However, let’s just say you finished running hill sprints, which due to the incline, definitely has a strength component to it. However, due to the metabolic demand of this workout, you’ll be looking at more of a 4:1 ratio.

You need to know exactly what types of foods to put into your body. As I stated earlier and will expand upon later, timing is crucial for post-workout nutrition. You want to take in foods that are easily digestible and will be delivered to your muscle cells quickly, meaning that when looking at carbohydrate choices, simple, fast digesting sugars are better. Glucose would be your number one choice because glucose is already in a form that is usable by the body. On the other hand, fructose, which is a sugar found in fruits, takes longer to be absorbed by the muscle cells because it has to first travel to the liver where the liver will convert it to glucose. This also makes up the majority of Americans’ diets in the form of high fructose corn syrup, so that’s another reason to avoid that substance. The reason you want such fast digesting carbohydrates is because the faster your carbs are digested, the faster your insulin levels will spike. This will allow the glucose to enter the muscle cell, replenishing glycogen stores and allowing you to recover faster from your workout. A faster recovery from previous workouts enables you to work out harder the next time you hit the gym.

These same rules apply for protein as well. The fastest digesting protein is whey protein with casein protein on the other end of the spectrum as the slowest digesting protein. What is different about post-workout protein consumption is that you don’t want purely fast digesting protein. You want a mix of whey and casein protein. Once again, the ratio of the two will depend on the workout you just completed. For strength training workouts, you want a 50/50 mix of the two proteins post-workout. This is for two reasons. First, the whey protein will be digested and absorbed by the muscles quickly to start the rebuilding process. The sooner your muscles can start rebuilding, the sooner they can be put to work again. Second, the casein protein will take up to seven hours to digest. This will give your muscles a slow drip of amino acids throughout the day and will aid in the recovery and rebuilding of the muscle tissue.
After a movement training or aerobic session, you want a 75/25 mix of whey to casein. This can be accomplished quite simply by mixing your whey protein shake in 8–12 ounces of milk because casein protein makes up approximately 80 percent of the protein found in milk. However, it would be worth investing in a separate casein powder or a mix of casein and whey protein for after strength training sessions because adding enough milk to get a 50/50 ratio would more than likely water down the powder so much that the shake wouldn’t taste very good.

Now that you know what to eat, the question becomes when do you eat it? Essentially, the sooner you can eat your post-workout nutrition, the more effective it will be. However, there are a couple of time windows you should keep in mind. The first window is 30 minutes post-workout. Once 30 minutes has elapsed since the end of your workout, the effectiveness of your post-workout nutrition in aiding recovery drops off dramatically. The second window is two hours post-workout. After a two-hour period from the end of your workout, any advantage that nutrition could have given you in terms of recovering for your next workout is basically gone. It is because of these two time windows that having the fastest digesting macronutrients available to your body is so crucial. It’s also why I recommend taking your post-workout nutrition with you to the gym instead of waiting until you get home to eat.

A third macronutrient that I haven’t talked about at all is fat, specifically polyunsaturated fats. Polyunsaturated fats contain omega-3 fatty acids, which act as a natural anti-inflammatory. Polyunsaturated fats can be found in high quantities in foods such as fish and walnuts among others. What you have to be careful about when dealing with fats is that fat will slow down the digestion of everything else. So although the omega-3 content found in these foods will allow you to recover from your workout quicker by reducing inflammation, I don’t recommend taking in fats along with your carbohydrates and proteins. In fact, I recommend waiting at least 30 minutes after you’ve already had your post-workout carbs and proteins to take in some form of omega-3. While this would put your fat intake outside of the 30-minute window given earlier, replenishing glycogen stores and providing amino acids for the muscle takes precedence over the anti-inflammatory effect of omega-3 fatty acids.
Two of the most effective ways of ingesting omega-3 fatty acids are fish oil tablets and whole ground flaxseed. The tablets can be taken right out of the container and the flaxseed can be mixed in with yogurt, cereal, oatmeal, shakes, and smoothies. While there are recommended daily values for omega-3 fatty acids, recommended post-workout dosages have yet to be established.

Another aspect of post-workout nutrition to consider is water. You need to make sure that you rehydrate after every workout so that your body continues to function properly between workouts, which will allow you to work out harder the next time you hit the gym. A simple way to figure out how much water you need post-workout is to weigh yourself before you begin your training and then again after your training session has concluded. For every pound that you lose during your workout, you should drink 16 ounces (two cups) of water after your workout. You should definitely still be hydrating during your workout as well, but most of us are unable to keep up with our fluid losses during training, so we must take extra care to make sure we rehydrate well post-workout.
Many people like to drink Gatorade post-workout as a way to rehydrate, but there is a problem with that. Unless you’ve been training outside under the blazing sun for more than 90 minutes, you really don’t need to be drinking Gatorade. While Gatorade can be seen as a good source of those simple sugars that you want post-workout, it also has a very high fructose content, which, as was mentioned before, takes longer to digest. Therefore, I’m assuming that you’re drinking Gatorade in addition to your post-workout carbs. In fact, the best time to drink Gatorade would be during your workout when it lasts more than 90 minutes. This would be to replenish the glycogen stores, sodium, and potassium that you burn through and lose while you workout so that you can continue to train at a high level.
If you’re looking to replace electrolytes, Pedialyte is a better option than Gatorade. The Pedialyte Freeze Pops are portable solutions to the electrolyte deficiencies you may encounter during or after a workout. The freeze pops contain a gram and a half of sugar, six calories, 211 mg of sodium, and 94 mg of potassium per 2.1 oz freeze pop. Compare this to Gatorade’s 34 grams of sugar, 125 calories, 275 mg of sodium, and 75 mg of potassium per 20 oz bottle, and you realize that with Pedialyte Freeze Pops, you get a significantly more potent electrolyte replacement with only four percent of the sugar content.

So when thinking about post-workout nutrition, remember that timing is everything. Not only do you need to eat foods that are fast digesting, but you also have to eat them as soon as possible after your workout. Eating the right amounts of these foods, as well as drinking proper amounts of fluids to rehydrate will not only allow you to recover more quickly so you can work out harder the next time you’re in the gym, but it will also ensure that you’re getting everything out of your training that you’re putting into it.

Get big or die tryin’.

Charlie Cates is the owner and operator of Self Made and selfmadefitness.com. He is CPT- and PES-certified through the National Academy of Sports Medicine. He has worked with athletes of all ages and ability levels, from nine-year old kids to NFL MVPs.
Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

Tuesday 2/23

Sorry for lateness, the author has Rhabdo!

In the future, if a daily workout is not posted, use the same day of the week from the previous week as a substitution.


Monday 2/22


Lift - Back Squat speed day.  Box Squat 2-2-2-2-2-2-2-2-2-2-2-2 using 60% of 1RM  Focus on maintaining speed and explosiveness throughout squat.  If you have resistance bands/chains this would be a good exercise to use them on.  If you find yourself slowing down before you get through all the sets go ahead and stop.  Lifting light weights slowly isn't going to do much for you.

Met Con -
6 Hurdle broad Jumps X 5, recover as needed for maximum explosiveness.  Place regular track hurdles a few feet apart and broad jump over them one at a time without taking any steps in between hurdles.  Always jump with both feet at the same time.
200m X 10 w/45 sec rest between intervals


Sunday 2/21


Lift - 2-2-2 Press, 4-4-4 Push Press, 6-6-6 Push Jerk, 6-4-2 D.L.

5 Rounds
Run 400m
15 OHS 95lbs


UCD vs. Cal


Sisu is a Finnish term loosely translated into English as strength of will, determination, perseverance, and acting rationally in the face of adversity. Sisu has been described as being integral to understanding Finnish culture. The literal meaning is equivalent in English to "having guts", and the word derives from sisus, which means something inner or interior. However sisu is defined by a long-term element in it; it is not momentary courage, but the ability to sustain an action against the odds. Deciding on a course of action and the sticking to that decision against repeated failures is sisu.

In the animal world, a sure sign of submission is rolling over, belly up.  What kind of dog are you?  When things get tough, frustrating, ugly; will you roll over on your belly or will you be the dog with a little sisu inside of him?  When a Pitbull has your throat in its jaws will you quit and roll over on your belly or will you keep fighting until you die on your feet?  If you quit, you're already dead, so how do you want to die, on your back like a coward or on your feet swinging?

This weekend you will need a little sisu.  Stay calm, cool and focused.  Take emotion out of the game, it will not serve you in the long run.  Out work your opponent, out tackle your opponent, regardless of how much it hurts you.  Don't focus on your pain but take pleasure in the pain you inflict.  Good luck.


Friday 2/19

"Run & Ruck"

Lift - Close Grip Bench Press - 3X5

"Run & Ruck"
5 Rounds for max reps
Each round consists of 2 min on followed by 1 min rest.
During the 2 min on, complete AMRAP of 1 full squat clean+2 front squats @ 155lbs then run 50 yards.

Don't forget, this Saturday ABC will be airing the IRB 7's from Las Vegas at 5pm EST/2pm PST

Thursday 2/18

KB Day

Lift Back Squat - 3X3

 Kettle bell swings and Kettle Bell Front Squats

Use a 2 pood KB, Every time you set the KB down, you incur 5 penalty burpess to be done at the end of the workout.


Wednesday 2/17

Rest Day

Guys, it's getting towards the middle of the season or, for you non-rugby players who read this, the resolutions you made over New Years are getting a little fuzzy.  Today is as good a day as any to refocus on at least one thing.  For most of us, working to really dial in our diet is a great idea.  As we work through the season, we get banged up, sore and just a bit burnt out.  If you're eating a big portion of gluten at every meal (wheat, cereal grains are likely sources), you're not doing your body any favors in the recovery department.  Even though you may not feel any discomfort, your immune system is working to process that stuff which takes away from its ability to fix other parts of your broken down body.  Get your butt over to Robb Wolf's site or buy a copy of Dr. Loren Cordain's book on the Paleo diet and set yourself up for success nutritionally.

Hey, it's Ash Wednesday right?  Pretend to be a Catholic and make a commitment to 40 days of no shitty foods.

Here's a fun project to build on your off day courtesy of Dr. Ahmik Jones of Crossfit SoCal


Tuesday 2/16


Lift - Power Snatch 5-5-5

Run 200m
50 Double Unders
25 Power Snatch - 75#
Run 200m
40 D.U.
20 P.S.
Run 200m
30 D.U.
15 P.S.
Run 200m
20 D.U.
10 P.S.
Run 200m


Monday 2/15

Back(squat) to Basics

Lift - Box Squats 3X3

Why Should You Do Box Squats?

Met Con - 60 Yard Shuttle on the minute  X 20

In case you forgot what the 60 yard shuttle is, see below.  On the minute means, you run the shuttle once every minute, X 20 means you do it 20 times.

Sunday 2/14


Lift - D.L. 2-2-2-2-2, Press 2-2-2-2-2 Rest no more than 60 sec. between lifts, use 60% of 1RM on lifts, focus on lifting speed.


Using 225#, begin with 1 D.L. and add 1 D.L. on the minute until failure.

0:00 = 1 rep DL
1:00 = 2 reps DL
2:00 = 3 reps DL

Etc. until you cannot complete the required number of reps before the next minute starts.

More Paleo Diet Stuff

Classic example of poor mid line stabilization seen below.  Don't let this happen to you.


Friday 2/12

"Rugby Girls"

Lift - Rack Pull Deadlift. 1-1-1-1-1

"Rugby Girls"  This is an adapted version of the Crossfit workout known as "Nasty Girls"

3 Rounds for Time:
50 Squats
15 Strict Pull-Ups
25 Push-Ups
10 Power Cleans 185#


Thursday 2/11


Lift B.S. 2-2-2-2-2-2-2-2-2-2 use 50% of 1 RM and wait no more than 60 sec. between lifts

10,9,8,7,6,5,4,3,2,1 reps of
Press, Sumo Deadlift High Pull, Overhead Squat all with 95lb.

Wednesday 2/10

Rest Day

Today's rest day topic is guerrilla exercise; how to exercise on a budget by using common objects and building stuff on the cheap.

1. Stuff you can find in your local park/school.  If you live in America or any other part of the world that has been raped/improved (matter of opinion) by white, western civilization, you probably live near either a park or a school featuring a park.  Most parks feature open areas with grass, concrete, asphalt or sand; sometimes all of them.  This is the most basic form of recreational space.  You can use this for running, jumping, etc.  Moving on from mere open spaces, many parks feature semipermanent improvements to the land such as picnic tables.  Tables or as I call them, "Multi-level Jumping Boxes" are great for doing box jumps on, elevated push-ups, scaled push-ups, back extensions and any other exercise in which you need some form of elevated platform.  The next level up from a picnic table is a play structure or, more often than not, a dedicated circuit of exercise equipment.  This is actually more common than you'd think.  Many parks have a series of pull-up bars, slanted sit-up things and other community exercises relics left over from idealistic city planners of the 70's.  These are fantastic for doing all kinds of body weight exercises on.  Many parks also feature organic pull-up structures also known as "trees".  Climb them, it puts the fun in functional.

2.  Cheap things that are heavy.  Despite what many exercise equipment companies would like you to know, the world is full of cheap and free things that are heavy.  A good example of a heavy free thing is a rock.  If you pick up a rock that weighs 50 lbs, you will get as good if not a better workout than picking up a 50 lb dumbbell.  You will also look way tougher.  Other heavy free things include; logs, tires, bricks, potted plants (make sure they're really free), books, your girlfriend, anything made of cast iron, old furniture, etc. the list goes on.  Basically, if you think it might be hard to pick up, try it.  If it is, great!  Now, try putting the old brain to work and make some free heavy things.  If you have access to plastic bags, duct tape and sand you can make sand bags or really ghetto medicine balls.  This is getting a bit more sophisticated which brings us to...

3. Stuff you can make for cheap.  a) Medicine balls can be made by filling up old balls (basketballs, rugby balls, footballs, soccer balls, you get the picture) with sand.  Just make a hole in the old ball, use a funnel to fill it with sand and then use shoe goo to seal the hole.  There you have it, sport specific medicine balls for about the same price as a six pack. b) Parallettes.  Parallettes can be used for all kinds of gymnastic movements and can easily be made from PVC pipe.  Do a google search to find instructions on DIY plans. c) Rings, these are a great strength builder and can be made from PVC pipe and webbing, again, use the google. d) Woven rope, this stuff can be used for gym class style rope climbing, two handed rope drills, tug of war, etc.  Make these using an 8 strand weave of 5/8" nylon rope. e) Fancy sandbags, using a trash bag, your old gym style duffel bag and sand you can make a pretty nice sandbag that will last.
These are just a few commonly made items, use you noggins or search the internet, people post plans for tons of stuff they figured out how to make.

4. Find other uses for equipment you already have.  Be inventive, if this was a lame management seminar I would be telling you to proactively think outside the box while being proactive.  A great example of getting more use out of an item than was intended is the plate sled.  Just pushing a 45lb steel plate on the ground is about as good an exercise as buying a $400 predator sled from EFS (although I really want one of their sleds!).

Tuesday 2/9

Power Cleans/DBTM

Lift - Power Cleans - 10 -10 -10

Met Con: Death By 10 Meters.

Starting with 10m at minute 0:00, add 10m every minute until you fail.

Set up two cones 10m apart and get out a stopwatch. Start the watch and run from one cone to the other (run a total of 10m).  Rest.  When the clock reaches 1 minute, run to the first cone and back (run a total of 20m).  Rest.  When the clock hits 2 minutes, run to the far cone, come back and then run to the far cone again (run a total of 30m).  Continue to add 10m to your run on the minute until you are unable to complete the required distance in the one minute time period.

0min = 10m (1Xshuttle)
1min = 20m (2Xshuttle)
2min = 30m (3Xshuttle)



Sleep Now!

I've talked in the past about the importance of quality sleep for optimal performance.  Well, here's a link to NPR's Science Friday as they discuss a study on the circadian rhythms of MLB players.    

Listen and discuss, how can you optimize your sleep patterns?  Try keeping track of your sleep patterns along with your daily workout and food logs.  You may be surprised at how much sleep has to do with how you perform.


Monday 2/8

Monday Met-Con

Lift B.S. 3X3

6 Rounds for time: 25 Burpee Wallballs*/500M Run

A burpee wall ball is performed by placing your medicine ball on the ground, lower your chest down to touch it, getting to your feet and then hitting a 10' high target with the ball.


Sunday 2/7

Super Bowl Sunday!

5 Rounds for time: 5 Deadlift 275lbs/15 Knee to Elbows

Then, eat one bacon explosion, drink many Nor-Cal margaritas and watch football!
I'm in the process of making mine right now!


Saturday 2/6

Rest Day/Game Day

Everyone has challenges or barriers to working out.  They can be job or school related, environmental, psychological or any number of other reasons.  In many cases, it seems like the harder it is to hit the gym, the more you need it.  Fast forward to the year 2000 and we can see that in the future it is more true than ever!  If astronauts can squeeze in a workout or two to keep them from zero gravity induced bone loss than so can you!


Friday 2/5


Lift - Snatch Balance 2 -2 -2

Met Con - A.M.R.A.P. 15 Mins: 5 HSPU, 10 Pull-Ups, 10 Pistols Left leg, 10 Pistols Right Leg

Thursday 2/4


Lift - B.S. 3X5, B.P. 5X2

Met Con - 4 Rounds for time of B.S. 185 X 10, 400m Run


Wednesday 2/3

Rest Day

One of the biggest hindrances to playing your best is anxiety.  Anxiety can be caused by any number of factors but ultimately, it is a type of stress.  In a survival situation, anxiety and stress cause people to make bad choices which many times lead to their death.  On the rugby field those same bad choices won't get you killed but they can cost you the game.  Below is an article on techniques to manage competition anxiety although it omits one of my all time favorites; jokes.  Before a game it's easy to get so hyper focused on the task at hand that you get tunnel vision, your brain loses its ability to take in and process information properly.  Telling a good joke can snap you out of that funk, lighten the mood and allow you to play loose and free which is when most athletes perform best, not when they're tense, pushing too hard and afraid to make mistakes.  A good example of a coach who realizes the importance of keeping the atmosphere light is Pete Carroll (ex head coach of USC).  On game day he would do things like have belly first mud slide contests and play silly games.  He would get his guys really fired up to play but in a positive way.  Remember, you play this game for the thrill of victory and also because it's fun and you love to play.

A final note; this applies to more than just rugby, performance anxiety can affect your ability to do your best at home, school or at work and these techniques can be used in all of the situations.
Controlling Competition Anxiety
Five techniques to help you control competition anxiety
To reach an optimum psychological state, you need to understand your own natural responses to stress and be sensitive to your bodily signals. Learning to handle the demands of competition involves learning to read your thought patterns and physical responses, and to develop the skills necessary to find your ideal arousal level. Stress management requires excellent self-awareness because, if you know yourself well, you will better understand the roots of your anxiety.
I will begin by outlining a self-awareness technique that allows you to ‘capture in a bottle’ the feelings you associate with success – ‘the winning feeling’. I will then present the popular ‘centering’ exercise which relieves tension through focusing attention to the centre of your body. Following this, the ‘five breath technique’ will be described; an ideal prelude to competition for over-anxious athletes. The penultimate exercise is ‘thought-stopping’ which deals with the cognitive symptoms of anxiety such as negative thoughts and images. Finally, ‘letting go’ will be presented – the deepest relaxation exercise of the five and ideal for the night before competition.
1. Establishing your ‘winning feeling’
Think carefully about the last time you were performing at the top of your game then list every detail you might associate with your ‘winning feeling’. Pick out the eight most important aspects of this positive feeling and write them down. You can use your winning feeling to help create an optimum competition mindset through consciously reproducing the desired elements.
2. Centering
The second technique is known as ‘centering’ because it involves focusing attention on the centre of your body, the area just behind your navel. This is a technique that is particularly effective during sports that have breaks in the action, such as in between sets in tennis, or prior to a penalty in soccer. Centering has a calming and controlling effect, providing a simple but effective way to counteract the negative effects of anxiety:
Stand with your feet flat on the ground, shoulder width apart, arms hanging loosely either side of your body;
Close your eyes and breathe evenly. Notice that when you breathe in, the tension in your upper body increases, but as you breathe out, there is a calmer, sinking feeling;
Inhale deeply from your abdomen and, as you do, be aware of the tension in your face, and your neck, and your shoulders, and your chest. As you exhale, let the tension fall away and focus on the feeling of heaviness in your stomach;
Continue to breathe evenly, focusing all your attention internally on the area immediately behind your navel;
Maintain your attention on that spot and breathe normally, feeling very controlled and heavy and calm;
On each out-breath use a word that encapsulates the physical feelings and mental focus that you want eg ‘loose’, ‘calm’, ‘focused’, ‘sharp’, ‘strong’ etc.
3. The five breath technique
This anxiety control exercise can be performed while you are standing up, lying down or sitting upright. It is ideally used just before competition, or whenever you feel particularly tense. You should inhale slowly, deeply and evenly through your nose, and exhale gently through your mouth as though flickering, but not extinguishing, the flame of a candle:
Take a deep breath. Allow your face and neck to relax as you breathe out;
Take a second deep breath. Allow your shoulders and arms to relax as you breathe out;
Take a third deep breath. Allow your chest, stomach and back to relax as you breathe out;
Take a fourth deep breath. Allow your legs and feet to relax as you breathe out;
Take a fifth deep breath. Allow your whole body to relax as you breathe out;
Continue to breathe deeply for as long as you need to, and each time you breathe out say the word ‘relax’ in your mind’s ear.
4. Thought-stopping
When you experience a negative or unwanted thought (cognitive anxiety) such as ‘I just don’t want to be here today’ or ‘She beat me by five metres last time out’, picture a large red stop sign in your mind’s eye. Hold this image for a few seconds then allow it to fade away along with the thought. If you wish, you can follow this with a positive self-statement such as ‘I am going to hit it hard right from the off!’ Thought-stopping can be used to block an unwanted thought before it escalates or disrupts performance. The technique can help to create a sharp refocus of attention keeping you engrossed in the task at hand.
5. Letting go
You will need to lie down somewhere comfortable where you are unlikely to be disturbed. If you wish, you can also use this exercise to aid a restful night’s sleep. Allow your eyes to close and let your attention wander slowly over each part of your body – starting from the tips of your toes and working up to the top of your head. As you focus on each part of the body, tense the associated muscles for a count of five and then ‘let go’. If this does not relieve the tension in a particular body part, repeat the process as many times as you need to. Once you have covered each body part, tense the entire body, hold for five and then ‘let go’. You will feel tranquil and deeply relaxed.

The major problem in competition is letting your mind work against you rather than for you. You must accept anxiety symptoms as part and parcel of the competition experience; only then will anxiety begin to facilitate your performance. The techniques I have presented herein are but a small selection from the pantheon of stress management interventions.  You should adapt these techniques to suit your needs or those of your athletes.  Rememebr that pressure is your ally and will invariably bring out the best in you, just as coal under pressure can produce a diamond!


Tuesday 2/2

Interval/O-Lift Day

Tuesday is Olympic Lifting and interval work, lets have some fun and combine the two!

90 seconds AMRAP of 2 X 115lb power snatch and 60m shuttle then 45 seconds rest X 10

Also, check out me out in the Crossfit Journal!

More Ricky Bruch Action