Gents, please note directions to Gorham Sports Center now have a permanent place under the "Links" section of our home page.
Yes, you're welcome.
Also, remember that we have a club meeting this Thursday, at the City Deli @ 7pm. Approximate directions to which can be found here. It's the big building, with "One City Center" on the outside. We are downstairs in the food court. Please come out to demonstrate your commitment for the Spring.
CU on Thusday.
Tuesday, January 25, 2005
Sunday, January 23, 2005
Joey, is that you?
I received the following cryptic e-mail through the info. link on the website:
"UN SALUTO DALL'ITALIA PER JOEY D'ANDREA
IN BOCCA AL LUPO MIRKO D'ANDREA
When I run that through a free translator on the internet, this is what I get back:
A GREETING FROM THE ITALY FOR JOEY OF ANDREA IN MOUTH TO THE WOLF MIRKO OF ANDREA
So, does this mean that Joey is in Italy? Or is this the Sicilian contingent of the D'Andrea family sending him a message? Mirko the Wolf wants to make you an offer you can't refuse.
"UN SALUTO DALL'ITALIA PER JOEY D'ANDREA
IN BOCCA AL LUPO MIRKO D'ANDREA
When I run that through a free translator on the internet, this is what I get back:
A GREETING FROM THE ITALY FOR JOEY OF ANDREA IN MOUTH TO THE WOLF MIRKO OF ANDREA
So, does this mean that Joey is in Italy? Or is this the Sicilian contingent of the D'Andrea family sending him a message? Mirko the Wolf wants to make you an offer you can't refuse.
Rugby thoughts (Part 2)
Some rugby stats that ought to shape the way you train:
- the average international player will cover between 6-8 km. (4-5 miles) in a match, at varying running speeds, separated in to some 200 intervals
- in addition, the average international flanker makes 25 tackles, hits 46 rucks, pushes during 22 scrums, and participates in 24 lineouts
- the average cycle of continuous play lasts 23 seconds, ranging from 5 to 63 seconds
- the average rest period in between is 42 seconds
- the average top speed run for a forward and halfback is 8 meters, for other backs 16 meters; all rarely in a straight line
Of specific relevance, statistically the last quarter of the game is when scoring and the number of mistakes (missed tackles etc.) are at their highest, as the heart diverts oxygenated blood from the brain to failing muscles. In how many of the games last Fall did we experience close scorelines at half-time, only to see the score run up in the second half?
So how fit do you need to be?
The following represent good times for the amatuer player:
3km run (1.86 miles, 7.5 laps of the track)
Front Row: 14:30; Second Row 14:15; Back Row 13:20; Inside Back 13:30, Outside Back 13:50
The following represent good times for professional players:
10 meter acceleration: 2 to 2.1 secs.
30 meter acceleration: 4 to 4.5 secs.
30 meter top speed: 3.4 to 3.6 secs.
10x10 meter T-run test: 9.5 to 10.5 secs.
Side Ramp: 75 to 90 secs. before failure
3 Rep Max Bench Press: 120 - 135 kg. (264 to 297lbs)
3 Rep Max Power Clean: 100 - 115 kg. (220 to 253lbs)
Vertical Jump (no arm assist): 37 to 45 cm (14.4 to 17.6 inches)
Body Fat: 10 to 12.5%
Once again, here is the link to the book this info. comes from, along with some suggested reading material for any Old Gold players who are reading this:
- the average international player will cover between 6-8 km. (4-5 miles) in a match, at varying running speeds, separated in to some 200 intervals
- in addition, the average international flanker makes 25 tackles, hits 46 rucks, pushes during 22 scrums, and participates in 24 lineouts
- the average cycle of continuous play lasts 23 seconds, ranging from 5 to 63 seconds
- the average rest period in between is 42 seconds
- the average top speed run for a forward and halfback is 8 meters, for other backs 16 meters; all rarely in a straight line
Of specific relevance, statistically the last quarter of the game is when scoring and the number of mistakes (missed tackles etc.) are at their highest, as the heart diverts oxygenated blood from the brain to failing muscles. In how many of the games last Fall did we experience close scorelines at half-time, only to see the score run up in the second half?
So how fit do you need to be?
The following represent good times for the amatuer player:
3km run (1.86 miles, 7.5 laps of the track)
Front Row: 14:30; Second Row 14:15; Back Row 13:20; Inside Back 13:30, Outside Back 13:50
The following represent good times for professional players:
10 meter acceleration: 2 to 2.1 secs.
30 meter acceleration: 4 to 4.5 secs.
30 meter top speed: 3.4 to 3.6 secs.
10x10 meter T-run test: 9.5 to 10.5 secs.
Side Ramp: 75 to 90 secs. before failure
3 Rep Max Bench Press: 120 - 135 kg. (264 to 297lbs)
3 Rep Max Power Clean: 100 - 115 kg. (220 to 253lbs)
Vertical Jump (no arm assist): 37 to 45 cm (14.4 to 17.6 inches)
Body Fat: 10 to 12.5%
Once again, here is the link to the book this info. comes from, along with some suggested reading material for any Old Gold players who are reading this:
Some food for rugby thought... (Part 1)
I just picked up a copy of the book referenced below, which has probably arrived about 15 years too late in my rugby playing career. Reading about rugby theory tends to be a little dry at the best of time, but what I've read so far of this book provides some practical advice for players and coaches alike.
Rather than run the risk of breaking all kind of copyright laws by repeating the entire contents here, I suggest that you click on the link below and for the price of a round of beers, you can get a copy for yourself. However, let me summarize some of the more eye-opening ideas from the Introduction and first couple of chapters, which may have some impact on your own training schedule.
Recent conclusions from rugby players, coaches and sports scientists are summarized as follows:
1. Endurance. Traditional rugby training has placed too much emphasis on endurance training, when rugby is more of a power sport that relies on anaerobic energy in activities such as tackling, scrummaging, accelerating etc. etc. Strength, speed and power exercises should have equal if not greater emphasis than pure endurance work.
2. Core Stability. This is defined as the ability of the trunk to support the efforts and forces of the armsa and legs and associated muscles/joints. Core stability is essential in rugby to become more stable in contact, better able to withstand tackling and less prone to back injury.
3. Strength Training. Traditional weight training places excess emphasis on "mirror dominant" muscles, i.e. the ones that make you look good with your shirt off. This leads to rugby players with the following characteristics:
- Overdeveloped chest muscles, but rounded and unstable shoulders, leading to more shoulder injuries
- Overdeveloped upper abs and hip flexors, producing poor posture, lower back pain and greater risk of hamstring and groin injuries
- Overdeveloped upper body strength, relative to lower body strength, leading to poor quality movement/execution in tackles, changing direction, driving, absorbing contact etc. etc.
As a result, Functional Training, relative to the specific demands of the position, are emphasised over pure strength.
4. Injury Prevention. Injury rates are growing in modern rugby, and the ball is staying in play longer. Adressing the deficiencies listed above are essential to keep athletes healthy and playing.
Rather than run the risk of breaking all kind of copyright laws by repeating the entire contents here, I suggest that you click on the link below and for the price of a round of beers, you can get a copy for yourself. However, let me summarize some of the more eye-opening ideas from the Introduction and first couple of chapters, which may have some impact on your own training schedule.
Recent conclusions from rugby players, coaches and sports scientists are summarized as follows:
1. Endurance. Traditional rugby training has placed too much emphasis on endurance training, when rugby is more of a power sport that relies on anaerobic energy in activities such as tackling, scrummaging, accelerating etc. etc. Strength, speed and power exercises should have equal if not greater emphasis than pure endurance work.
2. Core Stability. This is defined as the ability of the trunk to support the efforts and forces of the armsa and legs and associated muscles/joints. Core stability is essential in rugby to become more stable in contact, better able to withstand tackling and less prone to back injury.
3. Strength Training. Traditional weight training places excess emphasis on "mirror dominant" muscles, i.e. the ones that make you look good with your shirt off. This leads to rugby players with the following characteristics:
- Overdeveloped chest muscles, but rounded and unstable shoulders, leading to more shoulder injuries
- Overdeveloped upper abs and hip flexors, producing poor posture, lower back pain and greater risk of hamstring and groin injuries
- Overdeveloped upper body strength, relative to lower body strength, leading to poor quality movement/execution in tackles, changing direction, driving, absorbing contact etc. etc.
As a result, Functional Training, relative to the specific demands of the position, are emphasised over pure strength.
4. Injury Prevention. Injury rates are growing in modern rugby, and the ball is staying in play longer. Adressing the deficiencies listed above are essential to keep athletes healthy and playing.
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