Dan Hipkiss

Dan Hipkiss Training Blog

Body Composition- 26.6.2010
91.4 kgs
11.1% Body Fat

After an extremely tough but successful season we’re given the luxury of four weeks off to enjoy some sunshine and let our body and mind recuperate. It’s great to have a break from rugby but after four weeks away I’m itching to get back, especially as my body fat has crept over 10%.

There’s a lot of work to be done in a pre season program that will ultimately make us harder, faster and stronger than last year. In the first two weeks we start by setting benchmarks and targets and laying the foundations to meet them. The program outline looks like this:

WEEK 1 and 2

MONDAY AM- Strength
PM- Foundation speed
TUESDAY AM- Off feet conditioning
PM- Running Musculature
WEDNESDAY AM- Pre-hab
PM- Rest
THURSDAY AM- Strength
PM- Speed
FRIDAY AM- Conditioning
PM- Running Musculature


STRENGTH TESTING

After 4 weeks of no training we assessed the strength levels of 5 different exercises.
From this data we can work out the loads for training in week 2.

- Warm up with a moderate load of 6 reps and then a heavier load for 2 reps.
- Perform maximum reps to failure on a weight that gives 5-8 reps.
- From the load and number of reps performed you can estimate your 1 rep max and plan future sessions.

We work out 1 rep max for:

UPPER LIMB
Incline DB bench
Flat BD bench
Neutral Grip chins
Prone BB Row.

LOWER LIMB
Posterior chain kick back (In a kneeling position pushing a weighted foot plate through the heel backwards)

STRENGTH TRAINING

After working out one rep max the session on each exercise we’ll begin a hypertrophy program to add lean muscle and lay a foundation for strength and power.
Perform reps to failure at 85% 1 rep max.
There will be 4 sets aiming for around:

8-11 reps on set 1
6-9 reps on set 2
4-7 reps on set 3
3-6 reps on set 4

There is a 2.5 minute rest in between sets.


SPEED

We break down the components of running at speed, looking to strengthen muscles and increase reactive strength. This prepares us for the intensive speed work in the coming weeks. We will not be running at any speed in the first two weeks and instead build up a base of strength before transferring this to running on the track and on the pitch. Jumping straight into speed work would increase the risk of injury so instead we perform:

-Walking A drills (Lifting the knee to 90 degrees of flexion and tucking the ankle against the opposite knee)
- Straight leg kicks
- Jumps for height and distance
- Skips and bounds
- Ankle stiffening (Dorsi flexing of the ankle and bouncing from one leg to the next)


RUNNING MUSCULATURE

This session is a lower limb session designed to use weights to strengthen muscles used for sprinting. Again, it prepares our bodies for the intensive speed work ahead.
Exercises performed are:

-Eccentric calf and achilles (on a smith machine, three second lower with a weighted bar across the shoulders)
-Static A-locks (With weight held on one side to prevent collapse in your pelvis holding a static position similar to that of the A walk explained, holding a weight on the opposite side to that of the raised knee)
-Eccentric Hamstring (partner resisted, lying on your front three second lower of hamstring)
-Static triple extension A-lock hold (slight forward lean 45 degrees, resistance on shoulders hold a position similar to A- Walk)


PREHAB

I mainly perform hamstring and shoulder exercises. This session is designed for working on potential weaknesses and areas of heavy use. Staying injury free is vital so I’ll do everything I can to prevent them occurring.

SHOULDER

-Front raises,
-Lat raises
-Cubans (shoulder press with a forward rotation of a dumbbell)

These are good for shoulder stability in addition to rotator cuff band exercises.

HAMSTRING

I do single leg Bosu work and also manual resisted inner range hamstring curls. I also use isolated hamstring work on a pulley cord with my ankle attached to a viper band.

CONDITIONING

Bike Multi-sprint

Pounding the pavements or treadmill isn’t necessarily the best thing and so we keep it specific to a game. Using the bikes also takes some pressure off our joints while allowing us to work the energy systems required in the outside backs position in Rugby:

-It is high intensity with limited rest.
-Short and lasts around 12 minutes
-Working for periods of:
5 seconds (level 22-20)
12 seconds (level 20-18)
10 seconds (level 17-19)
- Rest periods in between it will replicate the multiple sprints we make on a rugby field.

RUNNING CONDITIONING

This session is similar to the off feet session but is based on the rugby field and is running based. Again it’s specific to rugby, simulating a game situation.

-Over a 30m area we will roll in for 5 meters sprint for 20 meters and then decelerate for 5 meters.
-After a rest period we will sprint the whole distance back and then repeat the 5 meter roll in to complete one set.
-We look to perform around 16 sets of this.

NUTRITIONAL PLAN
My nutrition remains quite stable all year round but consists of high quality proteins, complex carbs and healthy fats.

GOALS

- Lower Body Fat percentage
- Add lean mass.

To reach these goals I’ll only eat carbs around training and eat only a tiny amount of carbs on a non-training day.

SUPPLEMENTS
To assist with my goals and stay healthy I need the correct supplementation. Here’s a breakdown of what I’ll be taking on a regular basis.

BREAKFAST

• Total Breakfast
• Super Veg
• Omega 3's
• Creapure
• Apple Fibre
• L-Glutamine

PRE-SESSION

• Activate
• Thermopure

POST-SESSION

• Recovery XS

EVENING

• Bedtime Extreme
• ZMA®
• Sleepmax

Next Time...
With the foundation work out of the way I’ll be focussing on training for strength and power gains.