Get into shape with Halifax RUFC

2 months ago By Tony Curtis

Don't miss new fitness coach Matt Bradley's easy to follow training sessions.

Want to get fit for rugby but not sure how?

Well Halifax RUFC’s new fitness coach Matt Bradley has pulled together some easy to follow sessions that mean you can get in shape ahead of the new season away from the joys of preseason training.

Matty has designed six easy to follow work outs, with three targeted at the gym and three that you can do from the comfort of your own home.

The sessions are perfect for the men and the ladies to follow and the home work outs will take just 10-18 minutes to complete.

They slot in nicely between the club’s training plans and will help ensure you are in the best possible shape ahead of the new campaign.

If you have any questions, feel free to speak to Matty at the club or email halifaxrufc@hotmail.com

Gym Training Plan

Session 1

  • Squats – 5 Sets of 5 Reps - 3 seconds down, 1 second up (or as quick as you can)
  • Bench press – 5 sets of 5 reps
  • Bent over row – 5 sets of 5 reps
  • Tri-cep dips – 3 sets to failure
  • Row – 30 seconds on – 30 seconds off x 6 – has to be flat out

Session 2

  • Power Cleans – 5 Sets of 5 Reps
  • Good Mornings – 3 sets of 5 reps
  • Bicep curls with Olympic bar – 5 sets of 5 reps
  • Farmer’s walk – 3 sets to failure
  • Row – 2km

Session 3

  • Overhead Squats – 5 Sets of 5 Reps
  • Military Press - 5 Sets of 5 Reps
  • Deadlift – 5 sets of 5 reps
  • Chin Ups – 3 sets to failure
  • Row – 500m intervals with 2 mins rest between sets – x 5

Home Training Plan

Session 1

Tabbatta – 20 seconds work, 10 seconds rest. Do each exercise 8 times before moving onto the next one. No rest

  • Exercise 1 – Burpees
  • Exercise 2 – Sit ups
  • Exercise 3 – Jumping lunges
  • Exercise 4 – Press ups

Session 2

16-minute EMOM – Every minute, on the minute. Do the exercise at the beginning of each minute. Once done, rest until the start of the next minute.

  • Odd Minutes – 8 Burpees
  • Even Minutes – 8 Press Ups

Session 3

Circuit – 1-minute each exercise – no rest between exercises

  • 1 Press Ups
  • 2 V sit ups
  • 3 Burpees
  • 4 Tricep press ups
  • 5 Bicycle sit up
  • 6 Jumping Lunges
  • 7 Crunches
  • 8 Walk out with press ups
  • 9 Jumping Squats
  • 10 Plank

Updated 15:07 - 18 Jul 2017 by Tony Curtis

Where next?

Team up with Halifax RUFC Halifax RUFC are looking to work with local businesses for the 2017/18 season.
Halifax RUFC's annual meeting AGM to be held at Ovenden Park on July 24.

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