TRAIN LIKE MATT
posted on 30/07/2015 6:31:00 PM
WORKOUT DEMONSTRATED BY: MATT HODGSON, WALLABIES PLAYER AND WESTERN FORCE CAPTAIN
WORKOUT DEVELOPED BY: JOSH PULLMAN, AUSTRALIAN INSTITUTE OF FITNESS COACH, IN CONJUNCTION WITH MATT HODGSON
LOCATION: F45 TRAINING, WEST LEEDERVILLE
MAINTAIN MAXIMAL FUNCTIONAL STRENGTH WITH THIS PEAK PERFORMANCE WORKOUT AS DONE BY MATT HODGSON FOR THE COMPETITION PHASE OF THE SUPER RUGBY SEASON. This program will ensure you’re strong enough to meet the demands of any situation. Exercises such as deadlifts, box jumps and lunges assist with the performance of sprinting, tackling, and agility. Pair these with upper body exercises such as a barbell bench press and dumbbell shoulder press, and you’ll be set for tackling, scrums and line-outs. So whether you need to be rugby fit, or just need to push your training to the next level, get to the gym and start pumping out this workout.
DUMBBELL FORWARD LUNGE
TARGET MUSCLES: Hamstrings, quadriceps, gluteal muscles, gastrocnemius
SET-UP: Holding a dumbbell on either side of your body, stand up straight with space to move in front of you.
ACTION: Keep the dumbbells close to your body on either side, with your shoulders square and your arms straight. Take a step forward with one foot, lifting the back heel of the other foot off the ground. Bend the hips and knees simultaneously to lower into the lunge, ending with the front knee over the front foot and the back knee bent towards the ground. Push through the front foot to return yourself back up to the standing position. Do one full set on one leg, and then swap.
VARIATIONS: Static lunge, travelling lunge
TARGET MUSCLES: Gluteal muscles, quadriceps, hamstrings, gastrocnemius
SET-UP: Start by facing towards the box, with your feet hip-width apart.
ACTION: Drop quickly into a squat position, bending your knees, to sit back and down, and swing your arms back, pushing through your feet to lift yourself onto the box. Land softly in a squat position and hold for 1-2 seconds to emphasise a tight technique. Carefully step down from the box, and then you’re ready to go again.
VARIATION: Dumbbell squat
DUMBBELL LATERAL RAISE
TARGET MUSCLES: Deltoids
SET-UP: Place your feet hip-width apart, or with one slightly in front of the other, holding the dumbbells in front of thighs with your palms facing inwards.
ACTION: Raise your arms out to the side to shoulder height or just below, maintaining a slight bend at the elbow. Then slowly lower your arms, returning to the starting position.
CAUTION: It’s important to also complete upper-body pull based movements (such as variations of the seated row and lat pull down) to balance your program, along with a number of rehab/prehab exercises specific to areas of his body that may be at risk of injury.
TARGET MUSCLES: Gluteal muscles, hamstrings, quadriceps (some back muscles and gastrocnemius work to assist the movement)
SET-UP: With your feet hip-width apart, stand close to the barbell, then lean forward and bend the knees, gripping the bar using a reverse power grip (one hand under, the other overhand). Ensure the spine is braced in a neutral position by engaging your core.
ACTION: Push through the heels as you pull the bar up your shins, keeping the knees over the feet. As the bar passes the knees, drive the hips forward until both the hips and knees are extended and you are standing straight. To lower the bar, lean forward at the hips and bend the knees, keeping the bar close to the legs.
DUMBBELL BENCH PRESS
TARGET MUSCLES: Pectoralis major, triceps brachii, anterior deltoid
SET-UP: Lie down on the bench, with your feet on the floor at shoulder width. Holding a dumbbell in each hand, place your arms at a 90-degree angle, bending at the elbow.
ACTION: Lift the dumbbells straight above your shoulders in a vertical line. Slowly bring the weight down again, ensuring the elbows stay safe on extension.
VARIATION: Barbell bench press
DUMBBELL SHOULDER PRESS
TARGET MUSCLES: Deltoids, triceps brachii
SET-UP: Sit on the bench in an incline position, with your feet hip-width apart. Hold a dumbbell in each hand at shoulder level slightly forward of the body.
ACTION: Lift the dumbbells in a vertical line to finish overhead, keeping the elbows soft on extension. Slowly, bring the dumbbells back down into the starting position.
VARIATION: Barbell shoulder press
EAT LIKE MATT - EVERYDAY FUEL
Breakfast: Cereal, such as Weet-Bix
Mid-Morning Snack: Usually a sandwich or some toast
Lunch: Carb-based, such a pasta dish or a high protein, low-fat meal
Afternoon Snack: Toast or fruit, etc.
Dinner: If I have a high-carb lunch, it’s usually a high-protein dinner, and vice versa
Drink: 4-6 litres of water, backed up by an electrolyte drink and a couple of protein shakes
MATCH DAY FUEL
Breakfast: Cereal, such as Weet-Bix or Nutri-Grain
Lunch: Pasta meal, such as spaghetti bolognese
Four hours before the game: Pancakes, because it’s high-carb but feels light on the body and digests easily, with a bit of honey or maple syrup
Post-game dinner: Pizza or a stir-fry, but I struggle to eat post-game, so normally it’s not until 11 or 12pm that night when I have dinner which is only light because I am up early the next day
Drink: 4 litres of water during the day