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World of Warcraft: Cataclysm patch 4.2.2 is now available on all realms! Below you'll find the official patch notes. Notes for all World of Warcraft patches can be found here. Dungeons & Raids; User.World of Warcraft: Mists of Pandaria GAME PATCH v.5.4.2 GB/EU - Download. GAME PATCH v.5.4.8 US - 51.5 MB; World of Warcraft: Mists of Pandaria PC - GAME PATCH v.5.4.2 GB/EU. World of Warcraft Patch 4.2, Rage of the Firelands is here! With a new raid, a legendary questline, all-new raid tier and PvP armor sets, the most diverse daily questing experience to date, major story developments, PvP Season. Download World of Warcraft Patch v4.2.2. Note: FilePlanet is no longer being updated and is in the process of being archived. Patch 2.4.2 serves to provide some class and general bug fixes. World of Warcraft Patches. World of Warcraft PC Downloads.
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Crusaders, New Zealand All Blacks. Using all Three of the Competitive weight Training Techniques into a. Off Season Strength Training for Club Rugby. Crusaders, New Zealand All Blacks. Off Season Program Ash. Individual Rugby Training For Intermediate Players! Hopefully your core stability and base fitness are high and you are now ready to commence the more rugby specific training methods; weights training, sprint training, interval training and plyometrics. Weights Training. Weights training for rugby can be very position specific; so here I am going to give typical training exercises that rugby players of all positions can perform. Within season weights training may be only limited to 2 days a week and therefore multiple body areas need to be targeted so that all muscles are fully trained. Dynamic, compound exercises like squats and bench press should be in every rugby players training routine. Off- season weights training can be performed more often but the dynamic exercises should always be performed. The final set should be 2- 3 reps of maximum weight. This strengthens the groin and the inner quads, which are crucial for a powerful, quick side step. For this exercise you should not use a heavy weight to begin with as injury is commonly associated with this exercise. Use a light weight and gradually build up. Like the squats, dead lifts should be performed by a pyramids fashion with 4 sets to a 2- 3 rep final set. Mastering the power clean can be fairly hard and therefore light weight exercises should be performed in order to gain sound technique. Solid shoulders also help a rugby player to tackle harder and make contact more dynamically. All Blacks coach Steve Hansen said securing maximum points from. 16.Sep.2016 Download the All Blacks v South Africa match program.Pre-Season Rugby Training! Weight Training Program For Rugby. Monday: Week 1: Week 2: Week 3. Get some rugby training drills under your belt pre and during season. With our exercise programs for rugby. Lose Weight with Exercise & Training; Outdoor Exercise! The military press can be performed either dumbbell or barbell in a pyramid fashion with 4 sets to a 2- 3 rep final set. Without the help of a sprint coach it is hard to decipher what specific coaching an individual player needs in order for them to improve their sprinting. Below are a few pointers that will improve overall speed without the help of a professional coach. Try not to tense up when exerting maximum effort. A Smooth Action - Concentration should be on a forward motion with a smooth, rhythmic leg action. A slight 5% forward lean helps create this smooth action. A Tall Action - Body posture should be erect with foot contact restricted to the toes and not the heel as this creates a 'sitting' body posture. A Drive Action - Concentrate on thrusting elbows back as opposed to forcing fists forward. Drive with opposite rear leg to high knee with extension of the driving leg as far as possible. Each of these can be improved by Seated Arm Action - While seated with back supported simulate sprinting arm action concentrating on thrusting the elbows back, keeping shoulders low, keeping hands loose and upper body relaxed. X 3. 0 second sets with 3. High Skipping Action - Over 3. Do not rush this exercise; the higher and farther the skips the better as well as less time spent on the ground. Meter sets with 3. High Knee Power Sprints - Over 1. Walk 1. 0 meters after each set and repeat 5 times. Once good technique is gained try this exercise holding a rugby ball in both hands to develop fluency with running with a ball in both hands. Greater Acceleration The phase of acceleration is from the initial response to the top speed of sprinting. Improving this aspect of your sprinting is considered to be the most important aspect in rugby. Being able to accelerate into gaps or move into cover defence positions can create/prevent many scoring opportunities. To generate faster acceleration short, powerful sprint drill work best, sometimes with added weight. Concentration on leaning forward and driving low and hard during these short drills. A 4. 5- 6. 0% degree angle is desired with eyes focusing forward ahead of you, not at the floor! Press Sprints - Complete 2 full press- ups and then sprint 1. This helps to simulate game play where speed off the floor is essential. Maintain the low drive for about 1. Walk back to the start and repeat. Try to complete 3 sets with 5 sprints per set; 3 minutes rest per set. Flying Sprints - Walk/ jog 1. Walk back to the beginning and repeat. Complete 3 sets with 5 sprints per set; 3 minutes rest per set. Start Stop Sprints - Walk 5 meters then sprint 1. Walk back to the start and repeat. Side To Side Sprints - Side skip in between 5 meter cones and sprint away 1. Walk back to the beginning. Complete 3 sets with 5 sprints per set; 3 minutes rest per set. With regard to added weight/ resistance; sprint training equipment is expensive for just one individual but worth grouping up together and purchasing. Resistance bands, power sleds, parachutes are all excellent for enhanced acceleration but should only be used once all of the above drills are mastered. No weight above 1. Walking rests of 1 minute between sprints and 3- 4 minutes between sets. This stretches the hamstrings enough to create a longer running stride. Concentrate on one aspect per session and give it 1. Remember to rest properly after each session and always warm up, cool down and stretch. During the intense periods of play lactic acid builds up and an oxygen debt is created. Both of these factors greatly reduce performance. Therefore these waste products need to be oxidized and the oxygen debt needs to be restored. The faster your body can manage these tasks the higher your physical performance will be. Improving on this oxidation/restoration can be carried out by regular interval training; whereby long periods of intense exercise are followed by small amounts of recovery jogging. After each session the recovery jogs are smaller causing your body to adapt with the increasing work demands. All interval training session should begin with an adequate warm up and end with an adequate cool down/stretch. In general plyometrics work by overloading the muscle eccentrically (lengthening) and then forcing the muscle to contact concentrically (shortening). This distinct method of training for power or explosiveness has been termed plyometrics. Warming up is crucial. Spend 1. 0 minutes jogging or skipping followed by 5- 1. Don't forget to stretch your lower back. Bounding - Take over sized strides while running 3. Try to complete 5 runs. Box Jumps - Over a set of ten hurdles; jump two footed over each hurdle aiming on height and distance. Try to complete 5 sets. Depth Jumps - Standing on a box with another box 2- feet away. Step off the box and quickly jump over the opposite box. Over time increase box height and do not jump off the box. Try 3 sets of 1. 0 depth jumps. Minutes rest between sets. Hops - The same as box jumps except one legged. Box jumps and hops can also be done using stairs, which are of adequate height. Lateral Step Ups - Stand to the side of a box and step up onto it using the leg closest to the box making sure that this is the leg that does all of the work. Step back down once the working leg is fully extended while standing on the box. Tuck Jumps - Stand with feet shoulder- width apart and knees slightly bent. Jump up and bring your knees to your chest. As you land repeat immediately keeping ground contact time to a minimum. Repeat for the desired number of repetitions e. Press Ups and Hand Clap - Perform the lowering phase of the press up as normal. Hold for one second at the bottom of the press up and powerfully and quickly press up so that you can perform a clap before landing back for the next nest press up. Try to perform 3 sets of 5 press- ups with 3 minutes between each set. NOTE: This is part two, click here for part one! |
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