SISU Training Systems

01/31/2021

Contrast Training is your friend.

Overload, then explode.

WEIGHTED PUSH-UPS
6 sets of 8
+
EXPLOSIVE PUSH-UP
6 sets of 4

Rest :60-:90

Increase power, speed, size to ruck, maul, scrum, tackle, run, sprint, kick, flick, dip, dive, flip, strip, jump and dodge with improved efficiency and efficacy.

✊🏼🏉

01/23/2021

Everything good that you want from yourself is possible.

It’s already inside of you, right now.

Pull it out. Start the doing. Start small.

Every goal begins with sucking at pursuing the goal.

But, constant exposure and compound interest will lead to the good that you seek.

10 Push-ups today isn’t much.

1 mile today isn’t much.

Maybe it’s more than yesterday.

Those 10 lead to the next 20, that 1 leads to the next 5.

Day 1 won’t look very different to Day 6.

But Day 6 will look very different from Day 60.

Compound interest. Keep investing in yourself, one repetition at a time!

01/19/2021

Weighted Chin Ups

Can you do a chin up?

How many in a row?

How heavy can you pull for 2 reps?

All are important questions when addressing overall athletic performance and function during upper body pulling.

A strong chin up will do more for you than performing 30 in a row.

A stronger chin up is...

🏉 A stronger pass
⚡️ Improved ability to yeet opposition from rucks
🔥 Broad, stable thoracic spine during scrums, rucks, tackles.

Can’t do a bodyweight chin up?

That’s okay, we can work around it.

Perform feet assisted chin ups!

DM us for the link to that movement.

Now ruck off and get busy getting stronger!!

01/16/2021

The weathered, battle-worn, and well-traveled prop laying siege to the process of progress.

SUMO DEADLIFT
Find 3RM for the day

then, take 80% of that for:

3 sets of 4-6 reps

The Sumo is elite in it’s all-inclusive nature. Not a single muscle is left unchanged following a heavy Sumo Deadlift session.

From targeting more adductors, glutes, and traps, to improving on new ranges of motion, stance, and balance, to building massive strength, power and speed - the Sumo reigns supreme.

Especially for taller, larger athletes such as you forwards out there.

⚡️ We’ve got a program for you to get started lifting, running, sprinting and conditioning your way to enhanced performance on the pitch.

DM us or drop a comment below!

🎥: SISU Athlete, Tactical Ranger S&C Program.

01/15/2021

Hey, why box squats?

Why SPEED box squats?

All I need is 3 sets of 10, though..?

I will never bash a training method that you follow.

The worst training plan in the world that you follow to a T is better than the best plan ever that you half-ass.

That being said - back squatting for reps (3x10) over and over all summer won’t move the needle for you as much as you want.

Here come box squats. This movement eliminates the stretch-reflex at the bottom of a normal squat.

By eliminating that, your muscles are forced to produce full contraction from a isometric stance, as opposed to relying on a “bounce” from a normal squat.

Picture a slingshot.

You pull it back, let it go, and the object flys.

You do that over and over, but the object doesn’t ever shoot further, faster, or with more force.

Now, picture making a tighter, stronger rubber band.

With application and practice, the object starts to shoot further, faster, with more acceleration and force.

Cue speed squats.

They train speed, force development out of the squat position (scrum, ruck, tackle), to produce MORE power, speed and acceleration.

You can still squat 3x10, 5x5 or 4x8 - in fact, we do all the time.

Adding in Speed Box Squats will create a whole new adaptation for you.

10/11/2020

You won’t get far without teamwork.

At any level of rugby, your position could change.

Wingers could go to outside center, flanker could go to inside center, fly half’s could go to winger, 8-man could go flanker - list goes on.

The more you know each position, the more valuable you are.

You will understand the game more.

You will better understand the offense.

You will better understand opposing defenses.

Not only that - you make way for a teammate to come in and make a difference, which could better the team instantly.

Never feel angry, upset, neglected or overlooked by a position change.

Take the opportunity and see it as a chance to be great in a new spot.

By adopting that mindset you will be more valuable, you will expand your own game, you help the team, and you grow as a person.

10/09/2020

Rugby Training WOD:

Just go fast. ⚡️

Chest to deck pushups, full extension at the top.

Elbows touch knees for sit-ups, all the way back down.

Who’s the fastest?

10/09/2020

When the DM’s come in asking about our training program, the first question is usually:

“What’s the price?”

A fair question, but the wrong one.

It’s better to ask yourself:

“How much do I value it?”

We provide top-notch programming to rugby athletes across the US. From the Midwest to the West Coast to the Far South, we’re getting rugby players geared up and jacked for their season.

All of our programming is delivered straight to your phone and ready for you to tackle.

Right now, we are hitting lifts 4 days per week with 1-2 field sessions.

A few of our players are in practices right now, and we work with them around that.

We deadlift, squat, press, push, pull, lunge, jump, run, row and bike our way to becoming the best rugby players possible.

Not to mention - we fill out those shorts. NO SEASON LIKE QUAD SEASON!

It’s all there for you.

Progressive, proven, intelligent programming delivered from a professional and experienced coach in the game. I’m with you every step.

Yes - Enrollment is always open.

Oh - and it’s $34/month. Nothing is free.

But, what is it worth to you?

You want to get committed to a lifting program?

Then let’s go!

10/09/2020

10/09/2020

Upper Body Strength

There’s nothing quite like speed training. For rugby, it’s the difference between a stand-out play and a missed opportunity.

But, most of a rugby game relies on your ability to recover and repeat.

Among that, being strong is obviously an advantageous component.

Strength takes a looong time to develop, however. Strength is also subjective to the body.

A strong winger is different than a strong prop.

So much of the game relies on brute, absolute strength.

Scrums, rucks, mauls, tackles - they will happen, and when they do, the stronger side will have a large advantage.

So, become stronger. It takes more time to build strength than is does aerobic capacity (cardio). So start now.

The best time to plant a tree was 20 years ago. The second best time is NOW!

FLOOR PRESS
(rep scheme)
7-5-3-3-3
:building up weight each set

Also, when living: elephant noises and struggle bussing is entirely encouraged.

Let’s go!

10/04/2020

Field Vision

One important aspect of playing the game is scanning the field - especially as a scrum half or fly half.

Those positions are in charge of giving out calls on the offensive and defensive side of the ball.

As a scrum half, it’s easy to get sucked into wherever the ball is. Having a good pass is elementary for the position. The same can be said of fly half.

The moment I knew I became a better player is when I felt myself looking up field during a match against Ohio University my sophomore year.

Instead of passing the ball out to the forwards - I recognized a hole just off the side of the ruck. I took that hole and made a mad dash upfield for plenty of meters.

It put the defense on their heels and set up several more consecutive off loads where more meters were gained.

It’s not always the right move for a scrum half to do a solo pickoff a scrum - but when the opportunity is there, you should be able to recognize it.

When the opportunity is there for getting an offensive kick into open space - you should be able to recognize it.

You should recognize where defenders are lined up and where the holes could be.

As a forward - you can get your eyes out of the rucks more and put them on what the defenders are doing.

Are they playing close to the ruck? Catch the ball and cut to the outside to find space.

Are they too spaced out? Make one cut into a hole and be ready to do a quick offload to a teammate.

Rugby is not just catch, carry, get tackled, repeat.

Opening up your field vision will separate you from the pack.

Let’s go!