Training - Functional Endurance with @W10performance

I am always keen to mix things up, trick the mind and keep the body guessing. (Not a quote from that sad man, from the film Dodgeball). I have worked a few times with the guys at W10 Performance and always rated their set up. Its a small bespoke set up, where hard work is the order of the day.

Before I started back at wasps I decided to go back down and get beaten into shape by the @W10Performance. I was put through a punishing power endurance workout that is brilliant not only for conditioning, but getting used to working at a high intensity level. It’s the same kind of full body workout you get, from ball carrying, tackling, getting to your feet and competing for the ball. So great rugby specific work. Its constant and challenges you quickly.

Try and enjoy, I will be working with them on and off through the season. You are all welcome to go down and train. There is a link at the bottom.

W10 Conditioning / Power Endurance Workout

4 sets with 2mins rest in between.

Session 1

Warm up

Ensure to do a 10 minute warm up before hand like a jog on the treadmill and stretch before and after thoroughly. Get some good dynamic movements in. you can do the mini band warm up as well do get a good glute burn.

• Back rolls
• Leg swings
• Spiderman’s
• Up and down dog (yoga moves)
• Dynamic calves
• Quad stretch

You can click on the exercise for a thorough explanation and demonstrations of the exercise as well as variations depending on your skill level.

I haven’t put weight values in, as you need to work to the range you can achieve and repeat.

Trap Bar Deadlift x 5

You can do normal deadlift, but this hits a different area and easier to do.

Chinsx 5 

You can change grip each set. I would start with wide over hand, as they are the hardest and work back, to neutral grip

Spiderman Push Upx 5

Do normal pushupsif you can't complete the Spiderman push-ups 

Walking Lunges with dumbbells x 5 

Trying to keep good technique and touch your back kneed on the floor. The more you do the more you will open up.

Dips x 5 

Power Row x 5 

Try and use a cable machine for this, you can use a versa pull.

Prowler 20m there and back. 

You want to aim to have some weight loaded on it. 

*Push at the upright end of the prowler one way, and then returned at the low end the other

I am becoming a massive fan of the prowler as you get a good leg pump, and it saves your knees from some of the harder more compound movements. It’s also very functional and destroys the lungs.

Prowler 20m each way, with a lighter weight, get your partner to strip it while you take a second.

*Repeated as above 

Sprint 20m

Walk back 20m to get your breath back!

Rest for 2 mins and repeat. It’s naughty and creeps up on you.

*NB What weights I use are relevant to me and only a guideline. Ensure that you use a weight that allows you to complete your set correctly and with proper form before increasing your weights.

You will hurt the next day, and even worse the day after, but remember that the pain means you have worked HARD! Learn to embrace the pain because it means that you are going to get results.

Many thanks to JC at W 10 Performance for a brilliant training session. 

You can follow him on twitter @w10Performance and check out more about his gym and training here