Monday
lunch – leg session:

Warm up for 10 minutes on the treadmill, 2 mins slow jog, 8 mins medium jog.
Stretches for calf, quads, ham strings and groin.
3 sets of 8 squats (machine)
3 sets of 8 quad raises (machine)
3 sets of 8 hamstring pulls (using a swiss ball)

2 sets of 40 step ups, alternating the leading foot between sets.
warm down

Afternoon – sprint session

Warm up with jog and dynamic stretching. Ensure all muscle groups are warm
10 reps of 5 meter sprint (walk recovery to start for rest)
Slow jog to recover
10 reps of 10 meter sprint (walk recovery to start for rest)
Slow jog to recover
10 reps of reps of 50 meter sprint (walk recovery between each and longer rest after 5 sprints)

2 reps of 100 meters.
Someone kindly timed the last 100 at 11.5, after the above session I was reasonably pleased.
warm down

Made the trek to London last weekend to play in the London Rugby Festival. It was tipped to be a great two day sevens rugby tournament with great teams like; Saracens, Apache’s, Ronin Impact developing their teams for the summer and new names like the East London Pirates creating rumors with their star studded support of Steffon Armitage, inspiring great sevens rugby expectation from the team.

The quality of teams was promising for the tournaments first year, especially as there were a number of other longer established tournaments taking place on the Saturday. The organisers had pulled out all the stops to create the sevens rugby tournament in a short time with food, commentators and marquees. There were a few issues with refs which created a great opportunity for one as he refereed every game on pitch one.

The organisers couldn’t do much about the weather and the second day was a complete wash out as the temperature dropped and the rain came. Unfortunately a couple of teams didn’t show and the tournament struggled to control the disarray as games were cancelled and another lucky guy refed every game.

Hopefully this was a platform to launch a successful second year.