TB's Tighthead Pre-Season

TB

OK, enough losing weight bullshit. 
 
Got back into playing rugby last season with no pre-season training, or any training at all in fact, just basically rocking up on the day and playing. Had a reasonable, if not fantastic, season playing tighthead prop at second/third team level in the Surrey Merit League, the occasional boring loosehead notwithstanding. 
 
This season will be different as I have begun a three month intensive pre-season training regime which hopefully will pay big dividends on the field. 
 
The goals: 
 
Increase explosive power for maximum impact in the scrum 
Increase stamina to maintain intensity levels in all phases of play 
Increase fitness to eighty minutes of on-field mobility 
Maintain weight at 115 kgs

TB

Three sessions under the belt in the last three days. 
 
Am really sore in the arms and chest but this was to be expected considering the last time I was in a gym was a year ago. 
 
Will update with specifics of workout and results as they start appearing.

TB

Have always stayed away from supplements in the past but have changed my mind and gone with BSN NO Xplode as a pre-training booster. 
 
Anyone used this stuff before?

TB

Had to skip yesterday as I was in too much pain to even sleep. Feeling nauseous as all the crap built up over the past months combined with massive amounts of lactic acid start passing through the kidneys and liver. 
 
Uuurgh. 
 
Some bastard loosehead prop will pay for this. 
 
Will be back for arms and chest this afternoon.

TB

[quote name='TB'] 
Have always stayed away from supplements in the past but have changed my mind and gone with BSN NO Xplode as a pre-training booster. 
 
Anyone used this stuff before? 
[/quote] 
 
The stuff arrived this morning and I will be testing it at half strength this afternoon and will feed back.

Fullermorg

[quote name='TB'] 
[quote name='TB'] 
Have always stayed away from supplements in the past but have changed my mind and gone with BSN NO Xplode as a pre-training booster. 
 
Anyone used this stuff before? 
[/quote] 
 
The stuff arrived this morning and I will be testing it at half strength this afternoon and will feed back. 
[/quote] 
 
Never used it... 
 
What are you aming to get from it TB?

TB

[quote name='Fullermorg'] 
[quote name='TB'] 
[quote name='TB'] 
Have always stayed away from supplements in the past but have changed my mind and gone with BSN NO Xplode as a pre-training booster. 
 
Anyone used this stuff before? 
[/quote] 
 
The stuff arrived this morning and I will be testing it at half strength this afternoon and will feed back. 
[/quote] 
 
Never used it... 
 
What are you aming to get from it TB? 
[/quote] 
 
Less fatigue, faster recovery.

TB

Just spent the last week fighting off nasty bout flu. It always seems to hit for a six as soon as I start training. Anyone know if this is because of undue strain on the immune system from a sudden change in level of physical activity or somehting like that? 
 
Will be back in the gym tomorrow to continue my quest.

TB

Am getting really pissed off. 
 
As soon as I got over the last bout of flu, I got back into the gym and was making great gains in strength and muscle weight. And then got flu again. 
 
I don't know why this is happening, but its incredibly frustrating as its another two weeks (effectively) out my available pre-season window. 
 
Anyone had this before? Ideas, suggestions? 
 
I do take a mild multivitamin daily but nothing hectic.

TB

[quote name='TB'] 
[quote name='TB'] 
Have always stayed away from supplements in the past but have changed my mind and gone with BSN NO Xplode as a pre-training booster. 
 
Anyone used this stuff before? 
[/quote] 
 
The stuff arrived this morning and I will be testing it at half strength this afternoon and will feed back. 
[/quote] 
 
BSN NO XPLODE is really great stuff for getting the max out of your 'gym hour'. I find I am able to lift heavier for longer and recover quicker on the stuff than off it and I use it at only half the recommended dose. 
 
For anyone looking to gain stegth and muscle weight, I can recommend this stuff highly. 
 
Dunno how much use it would be for thsoe looking to lose weight though as that is not my goal.

Wairau

[quote name='TB'] 
Am getting really pissed off. 
 
As soon as I got over the last bout of flu, I got back into the gym and was making great gains in strength and muscle weight. And then got flu again. 
 
I don't know why this is happening, but its incredibly frustrating as its another two weeks (effectively) out my available pre-season window. 
 
Anyone had this before? Ideas, suggestions? 
 
I do take a mild multivitamin daily but nothing hectic. 
[/quote] 
 
I guess that's it's a combo: 
--immune system re-adjusting and cleaning out toxins 
--[b]tough bugger germs in the gym that you are not used to[/b] 
--[b]not strong enough respitory system.[/b] 
 
I've found since doing lots of hill climbing, I don't get sick with colds/flu. I think it's because the lungs are strong and any germs would have less chance to flourish. 
 
So, I'd recommend you focus on two weeks of hill climbing before getting back to the gym, and keep up with once-twice a week. Really go at near your max for 30-60 minutes. 
 
Good luck.

TB

[quote name='Kea'] 
[quote name='TB'] 
Am getting really pissed off. 
 
As soon as I got over the last bout of flu, I got back into the gym and was making great gains in strength and muscle weight. And then got flu again. 
 
I don't know why this is happening, but its incredibly frustrating as its another two weeks (effectively) out my available pre-season window. 
 
Anyone had this before? Ideas, suggestions? 
 
I do take a mild multivitamin daily but nothing hectic. 
[/quote] 
 
I guess that's it's a combo: 
--immune system re-adjusting and cleaning out toxins 
--[b]tough bugger germs in the gym that you are not used to[/b] 
--[b]not strong enough respitory system.[/b] 
 
I've found since doing lots of hill climbing, I don't get sick with colds/flu. I think it's because the lungs are strong and any germs would have less chance to flourish. 
 
So, I'd recommend you focus on two weeks of hill climbing before getting back to the gym, and keep up with once-twice a week. Really go at near your max for 30-60 minutes. 
 
Good luck. 
[/quote] 
 
Cheers Kea, thats very much what I suspected too. 
 
Guess the only way to sort it our is to get back onto the horse and flog it about until I get over the fitness 'hump'.

TB

As suspected, the cause of my 'start traing get flu' cycle was the result of the shock to the immune system that my zero-to-hero approach to this year's pre-season must have caused. I know this because I have now boosted my diet with EAS Myoplex meal replacements, and used a graduated approach to training rather than the traditional big bang approach and the problem has totally disappeared. 
 
Amamzing benefits to the better nutrition my body is getting and the more sensible training regime are:

Massively reduced lactic acid build up and post traing soreness
Unbelievably accelerated recovery times, could literally train the same muscle group on consecutive days
Huge gains in strength and stamina
Rapid loss in body fat, especially around my gut
Most importantly, no post training mental fatigue and/or flu symptoms 
 
I have now trained a mixture of cardio and high weight, low reps free weights focussing on core strength and large muscles for 12 of the past 14 days without incident and going strong. 
 
First fixture of the season is Sept 7 so a week and a half to go and I still havent pulled my boots on yet but I can't wait. 
 
The main point of this post is to register my amazement at how important diet is to succesful training. Had always heard it, but never believed it until now.

TB

Two weeks on and no sign of the dreaded flu. Have maintained low carb diet using the EAS supplement to replace meaks whenever possible. 
 
Still using NO Xplode as a training primer and have added a half-dose of Creatine Ethyl Esterase (CEE) to see if it helps. 
 
Have been training six days a week on a 2 x 3 day cycle. 
 
Day 1: 
Leg extensionsÂ x 5 
Leg curls x 5 
Calf raises x 5 
Squats x however many I can do until time runs out or I vomit, normally about 8 to 10 sets. 
 
Day 2: 
Lat pull downs 
Bench press 
Chest press 
Preacher Curls 
Tri pull downs 
 
Day 3: 
Shoulder press 
Upright row 
Dumbell flies 
Front shoulder raises 
Dips 
Shrugs 
 
Each session is preceded by 10 mins jogging on the machine and finished with 30-50 hyper extensions and a five minute walking cool-down. The session are about an hour and 15 mins each. 
 
Have continued to lose fat and gain muscle without dropping excess amounts of weight (a good thing). Starting weight was 118 kg and current weight is now 114 kg. 
 
Was supposed to play a pre-season friendly on Sat but have decided to delay playing until the 27th of September to get in that last bit of gym time before doing it for real.

TB

Played first game of the season on Saturday afternoon. Came off the bench at tighthead on a blazing hot afternoon and played 30 minutes against a fairly good oppo number. 
 
VERY happy with improvements in strength but lack of aerobic pre-season was very much in evidence. Will be making changes to training regime to reflect lesson learned.

TB

To take into consideration the recovery period needed by a 40-year old tighthead prop, I have dropped gym sessions from six to three a week and focussed more on cardio which, at this stage, is road running and/or treadmill running. 
 
Training regimes is now as follows: 
 
Monday - Legs, Light Cardio 
Tuesday - Arms, Chest and Shoulders, Light Cardio 
Wednesday - Chest and Back, Light Cardio 
Thurs - Heavy Cardio 
Friday - Rest 
Saturday - Match 
Sunday - Coaching Under Eights (Involves quite a bit of light excercise and is the ideal lactic acid shake-out from Saturday's match) 
 
Will see how this works out. 
 
Match in Saturday is full 80 for Teddington 2nds v Twickenham RFC 2nds at Twickenham (club, not stadium). Should be a good step up from last week, but hopefully not as hot.

Fullermorg

[quote name='TB'] 
To take into consideration the recovery period needed by a 40-year old tighthead prop, I have dropped gym sessions from six to three a week and focussed more on cardio which, at this stage, is road running and/or treadmill running. 
 
Training regimes is now as follows: 
 
Monday - Legs, Light Cardio 
Tuesday - Arms, Chest and Shoulders, Light Cardio 
Wednesday - Chest and Back, Light Cardio 
Thurs - Heavy Cardio 
Friday - Rest 
Saturday - Match 
Sunday - Coaching Under Eights (Involves quite a bit of light excercise and is the ideal lactic acid shake-out from Saturday's match) 
 
Will see how this works out. 
 
Match in Saturday is full 80 for Teddington 2nds v Twickenham RFC 2nds at Twickenham (club, not stadium). Should be a good step up from last week, but hopefully not as hot. 
[/quote] 
 
We played Twickenham RFC last weekend in the league. Stuffed them 39 - 12 (explained by fact that i wasn't playing!), not entirely sure how they are in our league which is London NW.

TB

[quote name='Fullermorg'] 
[quote name='TB'] 
To take into consideration the recovery period needed by a 40-year old tighthead prop, I have dropped gym sessions from six to three a week and focussed more on cardio which, at this stage, is road running and/or treadmill running. 
 
Training regimes is now as follows: 
 
Monday - Legs, Light Cardio 
Tuesday - Arms, Chest and Shoulders, Light Cardio 
Wednesday - Chest and Back, Light Cardio 
Thurs - Heavy Cardio 
Friday - Rest 
Saturday - Match 
Sunday - Coaching Under Eights (Involves quite a bit of light excercise and is the ideal lactic acid shake-out from Saturday's match) 
 
Will see how this works out. 
 
Match in Saturday is full 80 for Teddington 2nds v Twickenham RFC 2nds at Twickenham (club, not stadium). Should be a good step up from last week, but hopefully not as hot. 
[/quote] 
 
We played Twickenham RFC last weekend in the league. Stuffed them 39 - 12 (explained by fact that i wasn't playing!), not entirely sure how they are in our league which is London NW. 
[/quote] 
 
As it turns out, I can't play the Twickenham game as the KO is at 1:30 and my son has a late morning football match in Bracknell, so will be turning out for Bracknell Vets in their annual local derby grudge match v Reading Vets (last year's game was an all in brawl). 
 
Not really my kind of game being a tree-hugging pacifist and all... 
 
:shifty:

cd_wilson

[quote name='TB'] 
[quote name='Fullermorg'] 
[quote name='TB'] 
To take into consideration the recovery period needed by a 40-year old tighthead prop, I have dropped gym sessions from six to three a week and focussed more on cardio which, at this stage, is road running and/or treadmill running. 
 
Training regimes is now as follows: 
 
Monday - Legs, Light Cardio 
Tuesday - Arms, Chest and Shoulders, Light Cardio 
Wednesday - Chest and Back, Light Cardio 
Thurs - Heavy Cardio 
Friday - Rest 
Saturday - Match 
Sunday - Coaching Under Eights (Involves quite a bit of light excercise and is the ideal lactic acid shake-out from Saturday's match) 
 
Will see how this works out. 
 
Match in Saturday is full 80 for Teddington 2nds v Twickenham RFC 2nds at Twickenham (club, not stadium). Should be a good step up from last week, but hopefully not as hot. 
[/quote] 
 
We played Twickenham RFC last weekend in the league. Stuffed them 39 - 12 (explained by fact that i wasn't playing!), not entirely sure how they are in our league which is London NW. 
[/quote] 
 
As it turns out, I can't play the Twickenham game as the KO is at 1:30 and my son has a late morning football match in Bracknell, so will be turning out for Bracknell Vets in their annual local derby grudge match v Reading Vets (last year's game was an all in brawl). 
 
Not really my kind of game being a tree-hugging pacifist and all... 
 
:shifty: 
[/quote] 
 
get stuck into them mate ... 
 
Reading this thread as a slightly overweight (wife might say morbidly obese) weedy type of back, half, 1/5, 2/5, wing - fortunately the season ended otherwise I was doing oranges - I have an urge to get fitÂ <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt='B)' />

TB

[quote name='cd_wilson'] 
[quote name='TB'] 
[quote name='Fullermorg'] 
[quote name='TB'] 
To take into consideration the recovery period needed by a 40-year old tighthead prop, I have dropped gym sessions from six to three a week and focussed more on cardio which, at this stage, is road running and/or treadmill running. 
 
Training regimes is now as follows: 
 
Monday - Legs, Light Cardio 
Tuesday - Arms, Chest and Shoulders, Light Cardio 
Wednesday - Chest and Back, Light Cardio 
Thurs - Heavy Cardio 
Friday - Rest 
Saturday - Match 
Sunday - Coaching Under Eights (Involves quite a bit of light excercise and is the ideal lactic acid shake-out from Saturday's match) 
 
Will see how this works out. 
 
Match in Saturday is full 80 for Teddington 2nds v Twickenham RFC 2nds at Twickenham (club, not stadium). Should be a good step up from last week, but hopefully not as hot. 
[/quote] 
 
We played Twickenham RFC last weekend in the league. Stuffed them 39 - 12 (explained by fact that i wasn't playing!), not entirely sure how they are in our league which is London NW. 
[/quote] 
 
As it turns out, I can't play the Twickenham game as the KO is at 1:30 and my son has a late morning football match in Bracknell, so will be turning out for Bracknell Vets in their annual local derby grudge match v Reading Vets (last year's game was an all in brawl). 
 
Not really my kind of game being a tree-hugging pacifist and all... 
 
:shifty: 
[/quote] 
 
get stuck into them mate ... 
 
Reading this thread as a slightly overweight (wife might say morbidly obese) weedy type of back, half, 1/5, 2/5, wing - fortunately the season ended otherwise I was doing oranges - I have an urge to get fitÂ <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt='B)' /> 
[/quote] 
 
I am 39 turning 40 and, having spent ten years doing virtually no excercise (odd game of cricket or golf aside), smoking 20-40 a day and overeating and drinking, decided that enough was enough. I quit smoking in 2005 (cold turley, haven't touched one since), hit the gym in 2006 and started playing again in late 2007. 
 
I am still overweight and underfit, but I am very pleased that I took the plunge and am playing again as there is nothing quite like getting out there on a Saturday afternoon and playing a game of rugby with a good bunch of blokes and would recommend that anyone thinking that they would like one more hit out before they grow too old for it, just get out there and do it. 
 
Like me, you'll probably regret it on several occasions, but at least you won't die wondering!

The Silver Fern

TB's Tighthead Pre-Season